1 00:00:00,720 --> 00:00:02,440 Speaker 1: Do you ever eat something you know you should not 2 00:00:02,480 --> 00:00:04,760 Speaker 1: be eating, or eat way too much and feel really 3 00:00:04,840 --> 00:00:07,640 Speaker 1: bad about it. It's definitely not uncommon for women with 4 00:00:07,720 --> 00:00:10,680 Speaker 1: a long history of dieting and restrictive eating to routinely 5 00:00:10,720 --> 00:00:13,960 Speaker 1: feel guilty about food, particularly if they found themselves on 6 00:00:14,000 --> 00:00:17,119 Speaker 1: a bit of a binge restrict cycle. On today's episode 7 00:00:17,120 --> 00:00:19,439 Speaker 1: of The Nutrition Cout, we have a brand new research 8 00:00:19,480 --> 00:00:21,840 Speaker 1: paper that has a really great strategy for helping us 9 00:00:21,960 --> 00:00:26,759 Speaker 1: manage this guilt associated with overeating rather than punishing ourselves. Hi, 10 00:00:26,880 --> 00:00:29,680 Speaker 1: I'm Leanne Wood and I'm Sissy Burrow, and every week 11 00:00:29,760 --> 00:00:32,479 Speaker 1: we bring you The Nutrition caut the biweekly podcast that 12 00:00:32,560 --> 00:00:34,559 Speaker 1: keeps you up to date on everything that you need 13 00:00:34,600 --> 00:00:36,720 Speaker 1: to know in the world of nutrition, as well as 14 00:00:36,760 --> 00:00:40,160 Speaker 1: eating and self compassion. Today we discuss the important topic 15 00:00:40,200 --> 00:00:43,120 Speaker 1: of kids and protein yogurt and our list of question 16 00:00:43,240 --> 00:00:46,680 Speaker 1: is all about eating better with ADHD. So to kick 17 00:00:46,760 --> 00:00:49,200 Speaker 1: us off today, Susie, we've got a new study which 18 00:00:49,200 --> 00:00:52,480 Speaker 1: we always love. It's a study from twenty thirteen which 19 00:00:52,520 --> 00:00:54,640 Speaker 1: a lovely listener actually sent into us. I didn't come 20 00:00:54,640 --> 00:00:56,880 Speaker 1: across this one myself. Somebody actually sent it in and said, 21 00:00:56,920 --> 00:00:58,960 Speaker 1: I think the listeners would be very interested and I 22 00:00:59,040 --> 00:01:01,920 Speaker 1: highly agree with this. And the study was really focused 23 00:01:01,920 --> 00:01:05,520 Speaker 1: around self compassion and overeating. So the objective of the 24 00:01:05,560 --> 00:01:08,360 Speaker 1: Resett study. They had two hundred and seventy participants, which 25 00:01:08,400 --> 00:01:10,399 Speaker 1: is a good good amount for a study, and the 26 00:01:10,440 --> 00:01:14,319 Speaker 1: objective was to investigate the efficacy of a brief three 27 00:01:14,440 --> 00:01:19,080 Speaker 1: minute reflective writing task to manage reactions following an upsetting 28 00:01:19,240 --> 00:01:23,560 Speaker 1: self perceived eating transgression. So it essentially was to get 29 00:01:23,600 --> 00:01:26,560 Speaker 1: people to do a reflective writing task after they have 30 00:01:26,760 --> 00:01:30,559 Speaker 1: a I guess negative period of overeating, what some people 31 00:01:30,640 --> 00:01:33,600 Speaker 1: might term themselves as a bit of a binge. You 32 00:01:33,640 --> 00:01:35,240 Speaker 1: fall off the wag and you kind of go off 33 00:01:35,280 --> 00:01:37,600 Speaker 1: plan a little bit. So what we know is when 34 00:01:37,600 --> 00:01:40,880 Speaker 1: that tends to happen, Susie, people beat themselves up a bit, 35 00:01:40,920 --> 00:01:43,399 Speaker 1: you know, they fall off the wagon, they're disupported themselves. 36 00:01:43,440 --> 00:01:46,760 Speaker 1: And often those negative feelings then spiral and cause us 37 00:01:46,800 --> 00:01:49,240 Speaker 1: to eat more because we're eating more to feel better 38 00:01:49,280 --> 00:01:51,920 Speaker 1: about ourselves, to be happier. Then you know, we go 39 00:01:52,040 --> 00:01:54,160 Speaker 1: further off track with our goals, we feel even worse, 40 00:01:54,160 --> 00:01:56,520 Speaker 1: we eat even more. So it's like this negative cycle 41 00:01:56,560 --> 00:01:59,080 Speaker 1: that it becomes really difficult to get out of and 42 00:01:59,120 --> 00:02:01,480 Speaker 1: a lot of times happens with that all or nothing, 43 00:02:01,520 --> 00:02:03,600 Speaker 1: that black or white type of thinking when it comes 44 00:02:03,640 --> 00:02:06,080 Speaker 1: to eating. We wait till Monday to start again, and 45 00:02:06,080 --> 00:02:07,640 Speaker 1: we wait till the first of the month, We wait 46 00:02:07,720 --> 00:02:10,399 Speaker 1: until the gym challenge starts at the gym for motivation 47 00:02:10,560 --> 00:02:12,440 Speaker 1: to get back on the wagon. So I found the 48 00:02:12,480 --> 00:02:15,520 Speaker 1: study really interesting because it was it was only brief, 49 00:02:15,560 --> 00:02:17,639 Speaker 1: like it was only a couple of minutes after this 50 00:02:18,080 --> 00:02:21,560 Speaker 1: negative eating event has happened, and it actually showed in 51 00:02:21,639 --> 00:02:23,839 Speaker 1: really positive outcomes. So what they did is they kind 52 00:02:23,840 --> 00:02:26,040 Speaker 1: of randomly put people into two groups. They had two 53 00:02:26,080 --> 00:02:29,880 Speaker 1: hundred and seventy participants and after this upsetting eating scenario, 54 00:02:30,320 --> 00:02:32,160 Speaker 1: what they did is they were randomized to complete a 55 00:02:32,160 --> 00:02:35,399 Speaker 1: writing task, and both of the writing tasks either encouraged 56 00:02:35,440 --> 00:02:38,560 Speaker 1: self reflection or self compassion. And I think it was 57 00:02:38,600 --> 00:02:41,760 Speaker 1: really interesting because with the results, both of the writing 58 00:02:41,880 --> 00:02:45,600 Speaker 1: tasks actually helped to reduce anxiety and increase confidence and 59 00:02:45,639 --> 00:02:49,280 Speaker 1: self esteem in both groups. But the self compassion writing 60 00:02:49,360 --> 00:02:52,480 Speaker 1: task actually led to a higher state of self compassion 61 00:02:52,639 --> 00:02:55,920 Speaker 1: and a lower state of general negative effects and depression 62 00:02:56,040 --> 00:02:58,960 Speaker 1: after the writing tasks. What actually showed that both of 63 00:02:59,000 --> 00:03:02,000 Speaker 1: the groups had positive benefits from doing a little bit 64 00:03:02,000 --> 00:03:04,440 Speaker 1: of writing, but the group that was more focused on 65 00:03:04,480 --> 00:03:08,880 Speaker 1: self compassion versus self reflection actually had more positive results. 66 00:03:08,919 --> 00:03:11,440 Speaker 1: So I just think it's a pretty cool little study 67 00:03:11,560 --> 00:03:15,280 Speaker 1: to I guess help our listeners, Susie, just again be 68 00:03:15,360 --> 00:03:17,440 Speaker 1: that little bit more compassionate to ourselves. You know, we 69 00:03:17,480 --> 00:03:19,520 Speaker 1: don't have to be perfect. Our eating doesn't have to 70 00:03:19,520 --> 00:03:21,280 Speaker 1: be perfect. We all have slip ups, we all have 71 00:03:21,360 --> 00:03:23,880 Speaker 1: periods of overeating. You and I included, Susie, We're not 72 00:03:23,919 --> 00:03:26,520 Speaker 1: perfect with our nutrition. I particularly when I go out 73 00:03:26,560 --> 00:03:28,640 Speaker 1: and I'm socializing and I'm busy and I'm catching up 74 00:03:28,680 --> 00:03:30,760 Speaker 1: and there's a lot of food available, I will often 75 00:03:30,800 --> 00:03:32,480 Speaker 1: have times where I think, oh, I probably didn't need 76 00:03:32,480 --> 00:03:34,000 Speaker 1: that extra a little bit, or ate a little bit 77 00:03:34,000 --> 00:03:37,480 Speaker 1: too much. But that self compassion and just being kind 78 00:03:37,520 --> 00:03:40,920 Speaker 1: to ourselves afterwards is so incredibly key to moving forward 79 00:03:40,920 --> 00:03:43,480 Speaker 1: and actually staying on track long term. And if it 80 00:03:43,480 --> 00:03:46,280 Speaker 1: can help us to get out of that negative, you know, 81 00:03:46,360 --> 00:03:48,960 Speaker 1: feeling an emotional cycle that we tend to get caught 82 00:03:49,000 --> 00:03:52,320 Speaker 1: in after one of these quote unquote disappointing events happen, 83 00:03:52,720 --> 00:03:54,800 Speaker 1: it can put us back on track so much faster 84 00:03:54,880 --> 00:03:58,200 Speaker 1: and actually help us to promote better healthy eating habits 85 00:03:58,240 --> 00:03:59,880 Speaker 1: long term. So I'm a big fan of this, and 86 00:04:00,240 --> 00:04:01,880 Speaker 1: I know it might not be practical for people to 87 00:04:01,880 --> 00:04:03,400 Speaker 1: get out of pen and paper and write for a 88 00:04:03,440 --> 00:04:05,600 Speaker 1: couple of minutes after that happens, particularly if it's something 89 00:04:05,640 --> 00:04:08,200 Speaker 1: that happens regularly, but even if in our head we 90 00:04:08,200 --> 00:04:10,640 Speaker 1: were just a little bit more self compassionate and a 91 00:04:10,640 --> 00:04:14,040 Speaker 1: little bit more self reflective towards what had happened, understanding 92 00:04:14,080 --> 00:04:16,719 Speaker 1: that we're only human, we're busy, you know, the environment 93 00:04:16,800 --> 00:04:18,320 Speaker 1: drives us to overread a lot. 94 00:04:18,160 --> 00:04:18,640 Speaker 2: Of the time. 95 00:04:18,839 --> 00:04:21,200 Speaker 1: Just that self reflection and self compassion, even if we 96 00:04:21,200 --> 00:04:23,080 Speaker 1: do it in our head, I think can be really 97 00:04:23,080 --> 00:04:25,279 Speaker 1: really helpful for a lot of people moving forward. What 98 00:04:25,279 --> 00:04:26,600 Speaker 1: do you think, because this is kind of your big 99 00:04:26,640 --> 00:04:27,760 Speaker 1: background in psychology. 100 00:04:28,279 --> 00:04:30,160 Speaker 3: I loved this study and we have to say, I 101 00:04:30,160 --> 00:04:32,200 Speaker 3: think someone sent it to us on our Instagram, which 102 00:04:32,279 --> 00:04:35,520 Speaker 3: was awesome, fantastic, and I loved it because it was 103 00:04:35,600 --> 00:04:39,680 Speaker 3: so practical and applied at such a common eating issue. 104 00:04:39,880 --> 00:04:42,640 Speaker 3: So it was published in Australian Psychologists, so it's actually 105 00:04:42,640 --> 00:04:44,800 Speaker 3: an Australian study, which is amazing. It was done with 106 00:04:44,880 --> 00:04:47,560 Speaker 3: undergraduate students which they were on the higher end of 107 00:04:47,600 --> 00:04:50,679 Speaker 3: BMI average of twenty four, so not overweight, but certainly 108 00:04:50,720 --> 00:04:54,040 Speaker 3: not you know, they were just healthy weight range individuals. 109 00:04:54,760 --> 00:04:57,600 Speaker 3: And what I took from that is that, you know, 110 00:04:57,880 --> 00:05:02,440 Speaker 3: certainly with my own clients, there always be times where 111 00:05:03,320 --> 00:05:06,080 Speaker 3: they feel like they're off track. And the most common 112 00:05:06,160 --> 00:05:09,080 Speaker 3: scenario we is that belief that has been formed over 113 00:05:09,240 --> 00:05:11,680 Speaker 3: many years of dieting that you're either. 114 00:05:11,480 --> 00:05:13,320 Speaker 2: On or you're off the plan. 115 00:05:13,400 --> 00:05:15,280 Speaker 3: And indeed, we spend a lot of time with our 116 00:05:15,279 --> 00:05:17,440 Speaker 3: own clients talking about not being on a plan rather 117 00:05:17,480 --> 00:05:20,160 Speaker 3: than committing to a long term lifestyle change. But you 118 00:05:20,400 --> 00:05:22,640 Speaker 3: understand that that programming is heavy. You know, if you've 119 00:05:22,680 --> 00:05:24,760 Speaker 3: been dieting since you're thirteen, like a client of mine 120 00:05:24,800 --> 00:05:27,440 Speaker 3: this morning, you know, this is twenty thirty forty years 121 00:05:27,440 --> 00:05:31,520 Speaker 3: of programming. To overcome it takes time. So certainly there 122 00:05:31,600 --> 00:05:34,720 Speaker 3: is often guilt associated with eating certain foods, whether it's 123 00:05:34,760 --> 00:05:37,000 Speaker 3: because of that programming or because you believe you should 124 00:05:37,000 --> 00:05:39,760 Speaker 3: be healthy all the time, or you might be someone 125 00:05:39,760 --> 00:05:43,080 Speaker 3: who chronically overeats or even binge eats on occasion. There 126 00:05:43,120 --> 00:05:45,640 Speaker 3: may be an emotional trigger for that, maybe hormonal, but 127 00:05:45,680 --> 00:05:48,520 Speaker 3: there's a pattern of behavior. Of course, with human beings, 128 00:05:48,600 --> 00:05:51,760 Speaker 3: the biggest predictor of future behavior is past behavior, and 129 00:05:51,880 --> 00:05:54,920 Speaker 3: so this study for me was a really practical way 130 00:05:54,960 --> 00:05:57,920 Speaker 3: of managing it, because indeed, when I'm talking to clients, 131 00:05:58,560 --> 00:06:01,440 Speaker 3: there's a lot of times you can discuss an issue 132 00:06:01,720 --> 00:06:05,360 Speaker 3: and you relate it back to our past or understand 133 00:06:05,400 --> 00:06:08,159 Speaker 3: why it's there. But there is nothing as powerful as 134 00:06:08,240 --> 00:06:11,920 Speaker 3: action when it comes to changing behavior. And what this study, 135 00:06:12,080 --> 00:06:15,040 Speaker 3: what I took away from it was it actually changed 136 00:06:15,080 --> 00:06:18,880 Speaker 3: eating behavior because the individuals who were encouraged so that 137 00:06:18,880 --> 00:06:20,960 Speaker 3: there were two groups, So one group was just encouraged 138 00:06:21,000 --> 00:06:23,480 Speaker 3: to reflect on the occasion, so to say, look, I've 139 00:06:23,480 --> 00:06:24,479 Speaker 3: eaten a block of chocolate. 140 00:06:24,880 --> 00:06:26,320 Speaker 2: It's made me feel awful. 141 00:06:26,839 --> 00:06:29,039 Speaker 3: It may have happened because my blood glucose was low, 142 00:06:29,240 --> 00:06:31,400 Speaker 3: or because I had chocolate in the house. But the 143 00:06:31,440 --> 00:06:35,120 Speaker 3: second the intervention study group had an active compassionate intervention 144 00:06:35,160 --> 00:06:38,280 Speaker 3: where they were to reflect in kindness to self, and 145 00:06:38,360 --> 00:06:42,560 Speaker 3: that group specifically had an improvement in healthy eating behaviors. 146 00:06:42,640 --> 00:06:46,919 Speaker 3: So it basically aided the reduction in that sort of 147 00:06:47,040 --> 00:06:51,000 Speaker 3: abnormal binge style eating or eating more junk food or overeating, 148 00:06:51,640 --> 00:06:53,960 Speaker 3: and saw them eat more healthy on a. 149 00:06:53,960 --> 00:06:55,320 Speaker 2: Higher number of occasions. 150 00:06:55,360 --> 00:06:59,720 Speaker 3: So maybe feeling more in control or basically empowering themselves 151 00:06:59,800 --> 00:07:02,640 Speaker 3: to make a positive change rather than feeling like a 152 00:07:02,720 --> 00:07:04,919 Speaker 3: naughty school child because you've done the wrong thing, and 153 00:07:04,920 --> 00:07:08,600 Speaker 3: that very punitive approach. So it reminds me most of parenting, 154 00:07:08,760 --> 00:07:11,160 Speaker 3: you know, where you're trying to empower children and give 155 00:07:11,200 --> 00:07:13,760 Speaker 3: them the skills rather than just the punitive. You know, 156 00:07:13,840 --> 00:07:16,200 Speaker 3: go to your room. You've been bad. So you know, 157 00:07:16,240 --> 00:07:17,440 Speaker 3: I took a lot away from it. 158 00:07:17,520 --> 00:07:17,720 Speaker 2: One. 159 00:07:18,160 --> 00:07:21,240 Speaker 3: Nothing good comes from a punitive approach of feeling bad 160 00:07:21,280 --> 00:07:24,320 Speaker 3: about it. It's about learning and moving forward. Why did 161 00:07:24,320 --> 00:07:26,240 Speaker 3: it happen? Was it because I had tempting food in 162 00:07:26,240 --> 00:07:28,560 Speaker 3: the house, because I was tired, because I was emotional? 163 00:07:28,840 --> 00:07:31,960 Speaker 3: How could I change it structurally next time? But also, 164 00:07:32,320 --> 00:07:34,840 Speaker 3: you know, we're just human. We're doing our best and 165 00:07:34,920 --> 00:07:38,480 Speaker 3: it's okay, and that builds your resources and your resilience 166 00:07:38,480 --> 00:07:41,240 Speaker 3: to move forward for it. So you know, certainly I 167 00:07:41,240 --> 00:07:43,360 Speaker 3: have a lot of clients who are stuck in reflection 168 00:07:43,560 --> 00:07:46,040 Speaker 3: as opposed to action. And what I would say is, 169 00:07:46,080 --> 00:07:47,720 Speaker 3: as we often say, the best thing you can do 170 00:07:47,840 --> 00:07:50,320 Speaker 3: is do something. So if these eating occasions that are 171 00:07:50,360 --> 00:07:52,920 Speaker 3: putting you off and making you feel guilty and sick 172 00:07:52,960 --> 00:07:56,720 Speaker 3: about yourself and remind you of all those negative emotions. 173 00:07:57,640 --> 00:08:01,080 Speaker 3: This is a really powerful intervention, and they've proven that 174 00:08:01,160 --> 00:08:03,960 Speaker 3: the act of writing things down is very powerful. I 175 00:08:03,960 --> 00:08:06,400 Speaker 3: really encourage my clients to do that with their diaries 176 00:08:06,440 --> 00:08:10,400 Speaker 3: initially because it promotes mindfulness and awareness. And like you said, 177 00:08:10,440 --> 00:08:12,080 Speaker 3: it doesn't have to be a journal that you sit 178 00:08:12,160 --> 00:08:14,000 Speaker 3: in a closed room for half an hour. This was 179 00:08:14,040 --> 00:08:16,559 Speaker 3: a three minute intervention. And this could be as simple 180 00:08:16,560 --> 00:08:19,280 Speaker 3: as Leanne's writing a few notes and texting them to yourself. 181 00:08:19,680 --> 00:08:20,880 Speaker 2: That's all it requires. 182 00:08:20,960 --> 00:08:23,800 Speaker 3: If you're proactively working on improving your eating behavior and 183 00:08:23,840 --> 00:08:28,120 Speaker 3: perhaps reducing those times when you may binge or overeat 184 00:08:28,400 --> 00:08:32,520 Speaker 3: or make poor food choices, very powerful strategies to move 185 00:08:32,559 --> 00:08:34,959 Speaker 3: on from that and build your resources so it doesn't 186 00:08:34,960 --> 00:08:35,880 Speaker 3: happen as frequently. 187 00:08:36,640 --> 00:08:38,640 Speaker 1: Absolutely, And I'll just give a really good example that 188 00:08:38,679 --> 00:08:40,400 Speaker 1: I had a client, Oh gosh, it must have been 189 00:08:40,440 --> 00:08:42,240 Speaker 1: years ago that we worked together, and she was really 190 00:08:42,280 --> 00:08:44,360 Speaker 1: a big fan of the voice notes, Like she had 191 00:08:44,360 --> 00:08:46,640 Speaker 1: a lis on Apple iPhone, Like there's a free app 192 00:08:46,679 --> 00:08:49,199 Speaker 1: and that does voice memos of voice notes, And every 193 00:08:49,240 --> 00:08:51,439 Speaker 1: time that she would have a behavior that she was 194 00:08:51,520 --> 00:08:53,560 Speaker 1: very hard on herself, you know, type A perfectionists like 195 00:08:53,600 --> 00:08:55,840 Speaker 1: most dietitians are. And every time she was just that 196 00:08:55,960 --> 00:08:57,920 Speaker 1: overly bit harsh and stuff, I'd say, pull out your 197 00:08:57,960 --> 00:09:00,600 Speaker 1: voice notes, and I want you to tell yourself something 198 00:09:00,640 --> 00:09:02,679 Speaker 1: that you would be giving advice to your best friend 199 00:09:02,760 --> 00:09:04,760 Speaker 1: or to your sister or something. And so she'd record 200 00:09:04,840 --> 00:09:07,400 Speaker 1: something that was self compassionate, and you know, helped her 201 00:09:07,480 --> 00:09:09,320 Speaker 1: understand a little bit better that she didn't have to 202 00:09:09,360 --> 00:09:11,640 Speaker 1: be perfect, and then she'd listened back to it. And 203 00:09:11,679 --> 00:09:13,880 Speaker 1: sometimes even then, i'd say, is that something that you'd 204 00:09:13,880 --> 00:09:16,240 Speaker 1: be comfortable sending to your friend or sending to your colleague, 205 00:09:16,240 --> 00:09:17,800 Speaker 1: And she say, oh, no, I wouldn't talk to them 206 00:09:17,840 --> 00:09:20,000 Speaker 1: like that was they go back and rerecord it because 207 00:09:20,040 --> 00:09:21,520 Speaker 1: I think it's still being a little bit too harsh 208 00:09:21,520 --> 00:09:23,480 Speaker 1: on yourself. So even that, whether you want to write 209 00:09:23,520 --> 00:09:24,880 Speaker 1: it down, whether you want to think it, whether you 210 00:09:24,920 --> 00:09:26,559 Speaker 1: want to text it to yourself, or whether you want 211 00:09:26,600 --> 00:09:29,640 Speaker 1: to use those little voice memos on your phone as well, 212 00:09:29,720 --> 00:09:32,160 Speaker 1: all of those can be really really great practical strategies. 213 00:09:32,200 --> 00:09:34,240 Speaker 1: And like the article said, two or three minutes, that's 214 00:09:34,240 --> 00:09:35,960 Speaker 1: all it takes. It's not a huge chunk out of 215 00:09:35,960 --> 00:09:38,400 Speaker 1: your day, but it can actually help you to make 216 00:09:38,840 --> 00:09:42,760 Speaker 1: huge improvements in your relationship with food long term. 217 00:09:42,760 --> 00:09:43,960 Speaker 2: And relationship with yourself. 218 00:09:43,960 --> 00:09:45,480 Speaker 3: You know, one of the things that stands out to 219 00:09:45,520 --> 00:09:48,680 Speaker 3: me working with clients is I'll say something like, you know, 220 00:09:48,720 --> 00:09:51,960 Speaker 3: you're being really hard on yourself. You expecting yourself to 221 00:09:52,000 --> 00:09:55,680 Speaker 3: work two jobs, look after children, and often clients will cry, 222 00:09:56,320 --> 00:09:58,920 Speaker 3: and that's what it will give me insight that they're 223 00:09:58,960 --> 00:10:01,840 Speaker 3: just carrying too much load, putting too much pressure on self, 224 00:10:01,840 --> 00:10:04,160 Speaker 3: because I think there's a I did a podcast recently 225 00:10:04,200 --> 00:10:07,080 Speaker 3: and the hosts were asking me about clients who were 226 00:10:07,160 --> 00:10:09,439 Speaker 3: lazy and how I, you know, had to go with 227 00:10:09,520 --> 00:10:11,440 Speaker 3: them about that, and I said, well, actually, my not 228 00:10:11,559 --> 00:10:14,200 Speaker 3: very good. Many of my clients are lazy. If anything, 229 00:10:14,320 --> 00:10:16,360 Speaker 3: most of my clients are way too hard on themselves. 230 00:10:16,360 --> 00:10:18,960 Speaker 3: They really hold themselves in this really high standard, which 231 00:10:19,280 --> 00:10:21,080 Speaker 3: you know, in modern life is hard to attain, and 232 00:10:21,080 --> 00:10:22,880 Speaker 3: I'm saying, give yourself a break. And I think that's 233 00:10:22,880 --> 00:10:25,520 Speaker 3: the same with food in many cases. So if even 234 00:10:25,559 --> 00:10:27,520 Speaker 3: the thought of being kind to yourself makes you want 235 00:10:27,559 --> 00:10:29,800 Speaker 3: to cry, that is a sign you're probably being a 236 00:10:29,840 --> 00:10:32,080 Speaker 3: little bit hard on yourself and just putting more and 237 00:10:32,120 --> 00:10:35,040 Speaker 3: more pressure and nothing good comes from that. As opposed 238 00:10:35,120 --> 00:10:36,760 Speaker 3: to being a bit more gentle and a bit more 239 00:10:36,840 --> 00:10:39,600 Speaker 3: kind and taking the load off, and suddenly you'll feel 240 00:10:39,600 --> 00:10:42,160 Speaker 3: a lot less tense and you know, except that you know, 241 00:10:42,280 --> 00:10:44,200 Speaker 3: at times we will all eat things that perhaps is 242 00:10:44,240 --> 00:10:47,719 Speaker 3: not ideal, but certainly making progress. In an example of 243 00:10:47,760 --> 00:10:50,240 Speaker 3: eating or binge eating, if your old binge was a 244 00:10:50,280 --> 00:10:52,280 Speaker 3: packet of timtams, a tub of ice cream, and a 245 00:10:52,280 --> 00:10:55,000 Speaker 3: block of chocolate, and you occasionally now have a few 246 00:10:55,080 --> 00:10:57,920 Speaker 3: rows of chocolate, you know that is a massive improvement 247 00:10:57,920 --> 00:10:59,720 Speaker 3: in general because you still you don't have to feel 248 00:10:59,760 --> 00:11:01,959 Speaker 3: bad about that all the time. But yeah, I think 249 00:11:01,960 --> 00:11:04,320 Speaker 3: that emotional hold we have as soon as you allow 250 00:11:04,400 --> 00:11:06,640 Speaker 3: people to release, whether it's through the voice, memo or 251 00:11:06,880 --> 00:11:09,080 Speaker 3: kind words to self. Again, as I said, I often 252 00:11:09,080 --> 00:11:11,920 Speaker 3: see women crying just because they're holding themselves to such 253 00:11:11,920 --> 00:11:14,079 Speaker 3: a high account, and we need to take a bit 254 00:11:14,080 --> 00:11:16,480 Speaker 3: of a load off sometimes and give ourselves a break. 255 00:11:16,840 --> 00:11:17,480 Speaker 2: A hundred percent. 256 00:11:17,520 --> 00:11:19,400 Speaker 1: So you have our permission here on the nutrition count 257 00:11:19,400 --> 00:11:22,200 Speaker 1: should just be that little bit kinder to yourself and 258 00:11:22,520 --> 00:11:25,320 Speaker 1: just understand that nobody's perfect and we're all doing the 259 00:11:25,320 --> 00:11:27,800 Speaker 1: best that we can and sometimes just that tiny, tiny 260 00:11:27,840 --> 00:11:30,360 Speaker 1: little bit of progress is far better most days or 261 00:11:30,400 --> 00:11:32,400 Speaker 1: most weeks than trying to be perfect and then falling 262 00:11:32,400 --> 00:11:34,719 Speaker 1: off the wagon entirely. So you have our permission here 263 00:11:35,040 --> 00:11:36,800 Speaker 1: to go and do a little bit of self care 264 00:11:36,840 --> 00:11:39,520 Speaker 1: and be that little bit more compassionate to yourself and 265 00:11:39,720 --> 00:11:41,520 Speaker 1: use occasions as learning experiences. 266 00:11:41,559 --> 00:11:44,080 Speaker 2: Really, that's actually what it's all about. Wonderful. 267 00:11:44,080 --> 00:11:45,840 Speaker 1: Well, we're going to look over to a topic of 268 00:11:45,880 --> 00:11:48,640 Speaker 1: protein yogurts, and this is really interesting pass over to 269 00:11:48,679 --> 00:11:49,920 Speaker 1: you in a set, because I know you've done some 270 00:11:49,920 --> 00:11:52,000 Speaker 1: good writing on this lately. But my sister was at 271 00:11:52,000 --> 00:11:54,160 Speaker 1: the shops and she sent me a brand I won't 272 00:11:54,200 --> 00:11:56,240 Speaker 1: name in Shane Brands, but a brand of yogurt which 273 00:11:56,320 --> 00:11:58,520 Speaker 1: was marketed for kids. And she said, Oh, I think 274 00:11:58,520 --> 00:12:00,040 Speaker 1: you and suits you really need to talk about this 275 00:12:00,160 --> 00:12:02,560 Speaker 1: because I wouldn't have known unless you told me not 276 00:12:02,600 --> 00:12:04,440 Speaker 1: to buy this for my toddler because I like this 277 00:12:04,480 --> 00:12:06,000 Speaker 1: brand and I buit it. And when I saw that 278 00:12:06,040 --> 00:12:07,760 Speaker 1: they had a new one on the market for kids, 279 00:12:08,000 --> 00:12:09,280 Speaker 1: I was going to bite. And then I checked their 280 00:12:09,320 --> 00:12:11,079 Speaker 1: protein and it was nine grams. And she goes, I 281 00:12:11,120 --> 00:12:13,079 Speaker 1: don't think people know that they shouldn't be buying their 282 00:12:13,120 --> 00:12:15,640 Speaker 1: toddlers and their kids high protein yogat so I thought 283 00:12:15,720 --> 00:12:17,839 Speaker 1: that's a great I think I think we have covered 284 00:12:17,880 --> 00:12:20,040 Speaker 1: a little bit on the podcast very early on Susie, 285 00:12:20,080 --> 00:12:21,960 Speaker 1: But for some of our new listeners, I really don't 286 00:12:21,960 --> 00:12:23,920 Speaker 1: think they A lot of people would actually be aware 287 00:12:23,920 --> 00:12:25,679 Speaker 1: of this. I think we just live in this society 288 00:12:25,720 --> 00:12:28,560 Speaker 1: where more protein is always better, but actually when it 289 00:12:28,559 --> 00:12:30,719 Speaker 1: comes to our kids and even our you know, our 290 00:12:30,760 --> 00:12:34,040 Speaker 1: toddlers particularly and our babies, protein yoga is not something 291 00:12:34,040 --> 00:12:36,520 Speaker 1: we should be giving them at all. So I'll pass 292 00:12:36,559 --> 00:12:38,479 Speaker 1: over to you and let us kick off this discussion. 293 00:12:38,800 --> 00:12:41,080 Speaker 1: How do you feel about protein yogas and young children. 294 00:12:41,720 --> 00:12:44,480 Speaker 3: I am a little bit horrified because I know that 295 00:12:44,800 --> 00:12:48,120 Speaker 3: a lot of families will be buying yo pro shabani, 296 00:12:48,200 --> 00:12:51,040 Speaker 3: which are twenty upwards of twenty grams of protein per serve, 297 00:12:51,160 --> 00:12:53,120 Speaker 3: and I don't think it's labor Clearly these are highly 298 00:12:53,160 --> 00:12:56,200 Speaker 3: inappropriate for children, and I would say literally children under 299 00:12:56,240 --> 00:12:59,400 Speaker 3: teenage years. And the reason is that we actually don't 300 00:12:59,480 --> 00:13:01,840 Speaker 3: need a lot of protein as children. You know, children 301 00:13:01,920 --> 00:13:04,920 Speaker 3: require just nineteen grams of protein per day if their 302 00:13:04,960 --> 00:13:07,760 Speaker 3: age four to eight, so primary school age children and 303 00:13:07,880 --> 00:13:11,360 Speaker 3: even up to thirteen it's only thirty four grams. So 304 00:13:11,440 --> 00:13:13,719 Speaker 3: if they're having a serve of meat at night and 305 00:13:13,800 --> 00:13:16,320 Speaker 3: some dairy in the day, that's it. They don't need 306 00:13:16,360 --> 00:13:20,200 Speaker 3: to be certainly not supplementing with such concentrated amounts. So literally, 307 00:13:20,280 --> 00:13:23,199 Speaker 3: if you gave your eight year old child a tube 308 00:13:23,240 --> 00:13:25,640 Speaker 3: of yo Pro yogurt, they would have more than their 309 00:13:25,800 --> 00:13:28,679 Speaker 3: entire daily recommended intake in that one yogurt. And too 310 00:13:28,720 --> 00:13:31,640 Speaker 3: much protein's not good. There's evidence associated with rapid weight 311 00:13:31,640 --> 00:13:35,800 Speaker 3: gaining children, and it's just too concentrated for young developing kidneys, 312 00:13:35,840 --> 00:13:36,920 Speaker 3: so really inappropriate. 313 00:13:37,000 --> 00:13:38,600 Speaker 2: So I don't disagree. 314 00:13:38,720 --> 00:13:41,320 Speaker 3: So the one we've recently seen is a kid's yogat 315 00:13:41,320 --> 00:13:44,160 Speaker 3: that still has ten grams of protein per serve, and 316 00:13:44,240 --> 00:13:47,000 Speaker 3: I would argue leand that is way too high. I 317 00:13:47,040 --> 00:13:49,640 Speaker 3: still think more than half a child's daily recommended intake 318 00:13:49,679 --> 00:13:52,200 Speaker 3: for a primary school age child in a single serve 319 00:13:52,240 --> 00:13:54,600 Speaker 3: of one hundred I think, and maybe twenty grams it's 320 00:13:54,679 --> 00:13:56,760 Speaker 3: way too much. So I think we need to be 321 00:13:56,880 --> 00:13:58,480 Speaker 3: very very clear on it. I wrote about it for 322 00:13:58,600 --> 00:14:01,520 Speaker 3: kid Spot. It got a big exposure because I think 323 00:14:01,559 --> 00:14:04,480 Speaker 3: parents are not aware. We're told as adults protein is 324 00:14:04,480 --> 00:14:06,720 Speaker 3: good for us and more is better, and we forget 325 00:14:06,760 --> 00:14:09,640 Speaker 3: that children's requirements, particularly children under the age of thirteen, 326 00:14:09,679 --> 00:14:13,920 Speaker 3: are completely different, let alonely and even our toddlers and babies. 327 00:14:13,960 --> 00:14:16,360 Speaker 3: Because you and I were talking, you know, there's some 328 00:14:16,600 --> 00:14:19,960 Speaker 3: portions of yogat for kids which are as high as 329 00:14:19,960 --> 00:14:23,080 Speaker 3: one hundred and forty grams. Now for a child under 330 00:14:23,080 --> 00:14:25,160 Speaker 3: the age of ten, that is way too much. No, 331 00:14:25,240 --> 00:14:27,440 Speaker 3: I would be at most for my boys who are seven, 332 00:14:28,200 --> 00:14:31,400 Speaker 3: using the seventeen hundred gram yogats at the most of 333 00:14:31,440 --> 00:14:34,760 Speaker 3: regular protein, which might be five grams per serve. So 334 00:14:34,800 --> 00:14:36,440 Speaker 3: we really wanted to draw it to the attention of 335 00:14:36,480 --> 00:14:38,360 Speaker 3: the nutrition couch listeners because we know we've got a 336 00:14:38,400 --> 00:14:39,680 Speaker 3: lot of mums. We know we've got a lot of 337 00:14:39,720 --> 00:14:42,640 Speaker 3: women interested in protein, and just by chance, if I 338 00:14:42,680 --> 00:14:44,560 Speaker 3: said I had a mum actually message me on instead 339 00:14:44,600 --> 00:14:46,960 Speaker 3: of say, oh, my daughter keeps asking me for the 340 00:14:47,000 --> 00:14:49,080 Speaker 3: yogurt when I'm eating it, can she have one? And 341 00:14:49,120 --> 00:14:51,160 Speaker 3: I was like, actually, I have to say a hard no. 342 00:14:51,760 --> 00:14:53,800 Speaker 3: It's way too high in protein for a primary school 343 00:14:53,840 --> 00:14:56,160 Speaker 3: aged child to be having a high protein yogurt. So 344 00:14:56,240 --> 00:14:58,480 Speaker 3: I think, you know, we would recommend that if they're 345 00:14:58,560 --> 00:15:01,360 Speaker 3: under the age of thirteen, read protein and yogurts, which 346 00:15:01,400 --> 00:15:04,000 Speaker 3: is about five grams per hundred gram serve is more 347 00:15:04,000 --> 00:15:07,160 Speaker 3: than enough. I wouldn't be using a ten gram higher 348 00:15:07,200 --> 00:15:10,640 Speaker 3: protein kids yogurt until high school, and I certainly would 349 00:15:10,680 --> 00:15:14,160 Speaker 3: not be using adult size high protein yogats until a 350 00:15:14,360 --> 00:15:17,440 Speaker 3: child was at least really adult size, so that's sixteen 351 00:15:17,480 --> 00:15:21,040 Speaker 3: to eighteen, so unless they were elite athletes, but even 352 00:15:21,120 --> 00:15:25,440 Speaker 3: then I would be very reluctant. So basically, let kids 353 00:15:25,480 --> 00:15:29,240 Speaker 3: have kids yogurts and let adults have protein yogats. In 354 00:15:29,280 --> 00:15:32,040 Speaker 3: my mind, there's no place in the diet for children 355 00:15:32,240 --> 00:15:33,720 Speaker 3: for a protein based yogurt. 356 00:15:34,360 --> 00:15:36,840 Speaker 1: I think the I guess trouble is that this yogat 357 00:15:36,880 --> 00:15:38,920 Speaker 1: that's on the market is marketed at kids, and it's 358 00:15:38,960 --> 00:15:41,320 Speaker 1: got nine grams of protein for one hundred and thirty grams, 359 00:15:41,320 --> 00:15:44,520 Speaker 1: so it literally says kids underlined on the front of 360 00:15:44,520 --> 00:15:46,240 Speaker 1: the packet, and I think that's where the issue lies. 361 00:15:46,280 --> 00:15:48,840 Speaker 1: When we say things like let's kids have kids yogurts, 362 00:15:48,960 --> 00:15:50,880 Speaker 1: people are like, well, that is a kid yogurt. So 363 00:15:51,160 --> 00:15:52,680 Speaker 1: I think it just comes down to the fact that 364 00:15:52,680 --> 00:15:54,520 Speaker 1: we have to be aware, we need the knowledge, and 365 00:15:54,520 --> 00:15:56,200 Speaker 1: we should be reading nutrition labels. 366 00:15:56,240 --> 00:15:56,440 Speaker 2: Now. 367 00:15:56,640 --> 00:15:58,640 Speaker 1: We don't want to alarm anyone, right if you're giving 368 00:15:58,640 --> 00:16:01,240 Speaker 1: your kids some you know, high protein types of yoga 369 00:16:01,280 --> 00:16:03,440 Speaker 1: in the past, it's fine, just move on and buy 370 00:16:03,480 --> 00:16:06,760 Speaker 1: them lower protein based yogurts. And for small children, you know, 371 00:16:06,840 --> 00:16:10,440 Speaker 1: for babies, toddlers and kids under you know, ten twelve, 372 00:16:11,200 --> 00:16:14,200 Speaker 1: the yogurt should be having roughly between sort of two 373 00:16:14,240 --> 00:16:16,960 Speaker 1: to five grams of protein max. Per serving. And then 374 00:16:17,000 --> 00:16:19,000 Speaker 1: even if you're buying those smaller serves, if you're then 375 00:16:19,040 --> 00:16:22,000 Speaker 1: giving your child three servings of that in a meal 376 00:16:22,040 --> 00:16:23,800 Speaker 1: because they don't want their dinner and they just want yoga, 377 00:16:23,920 --> 00:16:25,840 Speaker 1: yoga yogat if you're giving them, you know, one of 378 00:16:25,840 --> 00:16:28,400 Speaker 1: the small kids yogurts says, say, four grams are protein it, 379 00:16:28,440 --> 00:16:31,880 Speaker 1: but you're giving them three of them. That's what Tom 380 00:16:31,960 --> 00:16:34,520 Speaker 1: Mass is not must twelve grams of protein, right, It's 381 00:16:34,560 --> 00:16:38,600 Speaker 1: still too much in one serving, So moderation's definitely key. 382 00:16:38,800 --> 00:16:40,720 Speaker 1: I'm very good at nutrition, not so great at maths. 383 00:16:40,760 --> 00:16:42,960 Speaker 1: I'm always very unclear as my clients about that. I 384 00:16:42,960 --> 00:16:44,240 Speaker 1: always have to get out my calculator. 385 00:16:44,280 --> 00:16:46,160 Speaker 3: I don't even understand that though. How could you have 386 00:16:46,160 --> 00:16:48,240 Speaker 3: done a dietetic instagram and biochemistry and not be good 387 00:16:48,240 --> 00:16:48,840 Speaker 3: at maths. 388 00:16:49,320 --> 00:16:50,040 Speaker 1: I just don't like it. 389 00:16:50,120 --> 00:16:51,920 Speaker 2: I'm just not great at it. It's all number. What 390 00:16:51,960 --> 00:16:53,760 Speaker 2: we do is all numbers. How could you not be 391 00:16:53,800 --> 00:16:54,240 Speaker 2: good at it? 392 00:16:54,320 --> 00:16:56,200 Speaker 1: We live in twenty twenty three. We have calculators. 393 00:16:56,240 --> 00:17:00,840 Speaker 2: You're not Jesus not really suing, is it? Chee? She's 394 00:17:00,880 --> 00:17:03,200 Speaker 2: quite good at mats. She's just maybe she's not going 395 00:17:03,240 --> 00:17:04,400 Speaker 2: to abstract thoughts switch. 396 00:17:04,440 --> 00:17:07,040 Speaker 1: I'm a too hard on myself because you know, type 397 00:17:07,040 --> 00:17:10,160 Speaker 1: A perfectionists. So maybe I'm okay at it and I'm 398 00:17:10,200 --> 00:17:10,960 Speaker 1: thinking on the fly. 399 00:17:11,720 --> 00:17:13,400 Speaker 3: If you wrote it down, you'd be right. She's okay. 400 00:17:13,400 --> 00:17:14,280 Speaker 3: She can do her numbers. 401 00:17:14,320 --> 00:17:17,919 Speaker 2: All the clients. Don't stress. What are we talking about? Kids? Yogurt, 402 00:17:18,119 --> 00:17:20,399 Speaker 2: so yoga? How many one a day? They kind of 403 00:17:20,400 --> 00:17:21,240 Speaker 2: more than one a day? 404 00:17:21,400 --> 00:17:23,400 Speaker 1: Yeah, yeah, So I just like, we're not being alarmists. 405 00:17:23,400 --> 00:17:24,960 Speaker 1: We don't want to stress people out or make people 406 00:17:24,960 --> 00:17:26,760 Speaker 1: feel guilty. You don't know what you don't know. And 407 00:17:26,800 --> 00:17:28,280 Speaker 1: this is why Susan and I are talking about it 408 00:17:28,280 --> 00:17:31,720 Speaker 1: on the podcast because it's really important. So moderation is key. 409 00:17:31,800 --> 00:17:34,280 Speaker 1: Don't just keeps up learning your kids diants with multiple 410 00:17:34,280 --> 00:17:37,359 Speaker 1: cups of milk, multiple serves of yogurt is dairy good, yes, 411 00:17:37,400 --> 00:17:41,320 Speaker 1: but is more dairy and more protein better. No, you know, 412 00:17:41,359 --> 00:17:43,680 Speaker 1: our children still need a diverse range in their diet 413 00:17:43,680 --> 00:17:46,240 Speaker 1: as well. We need some carbohydrates, we need some protein, 414 00:17:46,320 --> 00:17:49,000 Speaker 1: but not high protein, absolutely not. We need a serving 415 00:17:49,000 --> 00:17:51,480 Speaker 1: a healthy fats. We want some fruits, we want some vegies. 416 00:17:51,640 --> 00:17:53,240 Speaker 1: Hopefully if your kids eat then we want a few 417 00:17:53,320 --> 00:17:56,600 Speaker 1: legumes in their diets as well. So diversity is absolutely 418 00:17:56,720 --> 00:17:58,959 Speaker 1: key for our kids. And so don't get hung up 419 00:17:58,960 --> 00:18:00,280 Speaker 1: on the fact that if you have more them in 420 00:18:00,320 --> 00:18:02,040 Speaker 1: the past, you know, you shouldn't be doing that, You've 421 00:18:02,080 --> 00:18:04,680 Speaker 1: done the wrong thing. It's absolutely okay. Just go more 422 00:18:04,680 --> 00:18:06,840 Speaker 1: towards a brand that has a smaller amount, you know, 423 00:18:06,880 --> 00:18:09,520 Speaker 1: five grams or less per serving. And definitely, you know, 424 00:18:09,520 --> 00:18:11,360 Speaker 1: we've talked a lot about sugar on the market as well. 425 00:18:11,359 --> 00:18:13,960 Speaker 1: We really shouldn't be giving our kids yogurts with added 426 00:18:13,960 --> 00:18:14,640 Speaker 1: sugars in them. 427 00:18:14,960 --> 00:18:17,480 Speaker 3: I was so happy though, to see because it's so 428 00:18:17,520 --> 00:18:20,720 Speaker 3: hard to get kids yogurts of the right size, which 429 00:18:20,720 --> 00:18:23,280 Speaker 3: aren't too big, which don't have added sugar. 430 00:18:23,440 --> 00:18:26,280 Speaker 2: And I actually usually go for the Audi one. 431 00:18:26,080 --> 00:18:28,159 Speaker 3: When I get there, but I don't always shop at Audi, 432 00:18:28,200 --> 00:18:31,280 Speaker 3: so it's tricky. But I'm so happy because Woolworths have 433 00:18:31,440 --> 00:18:34,879 Speaker 3: finally released a no added sugar kids yogurt at a 434 00:18:34,920 --> 00:18:37,119 Speaker 3: good price point, because let's be honest, some of these 435 00:18:37,160 --> 00:18:39,720 Speaker 3: yogurts are like two dollars a yogurt. More that's a 436 00:18:39,760 --> 00:18:41,360 Speaker 3: lot in the household budget. 437 00:18:41,600 --> 00:18:42,840 Speaker 2: So I'm happy. 438 00:18:42,880 --> 00:18:44,800 Speaker 3: And then you just said to me that Coles have 439 00:18:44,920 --> 00:18:48,040 Speaker 3: also now got finally a no added sugar kids yogurts. 440 00:18:48,080 --> 00:18:49,320 Speaker 1: I've had it for a while. The one I buy 441 00:18:49,359 --> 00:18:52,240 Speaker 1: me for full transparency. It's the you Play petite mem 442 00:18:52,400 --> 00:18:55,560 Speaker 1: There's two types of Coal's brand though, the cold brand. 443 00:18:56,080 --> 00:18:58,680 Speaker 1: This is a Woolies brand, This is a Woolize brand. 444 00:18:58,720 --> 00:19:01,320 Speaker 1: This is affordable though. There are dollar ten per pouch. 445 00:19:01,400 --> 00:19:02,880 Speaker 2: And that's baby yogat. 446 00:19:02,960 --> 00:19:05,320 Speaker 3: It's baby yoga but kids could be No, you can't 447 00:19:05,359 --> 00:19:08,800 Speaker 3: send that in lunchboxes kids, baby, Yeah, no, this is 448 00:19:09,400 --> 00:19:11,439 Speaker 3: I've used that one when I had babies undred pc 449 00:19:11,760 --> 00:19:12,399 Speaker 3: or toddlers. 450 00:19:12,760 --> 00:19:14,640 Speaker 2: Yeah, but for primary school age kids. 451 00:19:14,680 --> 00:19:18,520 Speaker 3: Finally, Woollies have got a lunch box friendly looking primary 452 00:19:18,560 --> 00:19:20,480 Speaker 3: school age yogat with no dded sugar. 453 00:19:20,680 --> 00:19:23,480 Speaker 2: But can we just also just mention that what you 454 00:19:23,520 --> 00:19:24,000 Speaker 2: were saying. 455 00:19:23,800 --> 00:19:25,920 Speaker 3: About the cream, because I agree, I don't know why 456 00:19:25,920 --> 00:19:26,960 Speaker 3: they put cream in them either. 457 00:19:27,160 --> 00:19:29,680 Speaker 1: I don't know. Look, i've reviewed all of them. All 458 00:19:29,680 --> 00:19:31,720 Speaker 1: of the kids in toddler and baby yogurts have added 459 00:19:31,720 --> 00:19:33,920 Speaker 1: cream into them, and I know that fat is important, 460 00:19:33,920 --> 00:19:35,679 Speaker 1: but I just think we can add fat through our 461 00:19:35,760 --> 00:19:37,440 Speaker 1: kids stats in other ways. I don't know why they're 462 00:19:37,440 --> 00:19:40,159 Speaker 1: adding cream, like they actively add cream into all the 463 00:19:40,240 --> 00:19:43,120 Speaker 1: children's yogurts, and maybe it's a boost the calories. Maybe 464 00:19:43,160 --> 00:19:44,760 Speaker 1: it's a boosts of fat, like I know they need 465 00:19:44,760 --> 00:19:46,600 Speaker 1: more calories than fat, but I just think we can 466 00:19:46,600 --> 00:19:49,040 Speaker 1: do it better without adding cream into it. So for me, 467 00:19:49,119 --> 00:19:51,199 Speaker 1: I'm not loving that, but I actually haven't found a 468 00:19:51,240 --> 00:19:53,280 Speaker 1: brand of kids or toddler yogurt on the market that 469 00:19:53,359 --> 00:19:56,159 Speaker 1: doesn't add added cream. So for me, I go for one. 470 00:19:56,280 --> 00:19:58,280 Speaker 1: For me, you know she's she's not yet two, So 471 00:19:58,520 --> 00:20:00,919 Speaker 1: babies and toddlers, I go for something around the seventy 472 00:20:00,960 --> 00:20:04,120 Speaker 1: gram size. I want less than definitely less than five 473 00:20:04,160 --> 00:20:07,760 Speaker 1: grams approtein, ideally only about three, and ideally no added 474 00:20:07,800 --> 00:20:09,639 Speaker 1: sugar in there as well. There will be natural sugars 475 00:20:09,640 --> 00:20:12,160 Speaker 1: occurring within the milk because that's how yogat is made, 476 00:20:12,160 --> 00:20:14,119 Speaker 1: and milk has naturally added sugars in there. But we 477 00:20:14,119 --> 00:20:16,080 Speaker 1: definitely don't want any added sugars. 478 00:20:15,760 --> 00:20:18,200 Speaker 3: Into their Yes, good, a lot of info and yoga 479 00:20:18,280 --> 00:20:19,920 Speaker 3: and what we'll do in our socials over the next 480 00:20:19,920 --> 00:20:22,000 Speaker 3: few weeks as well as start to highlight some of those, 481 00:20:22,040 --> 00:20:25,280 Speaker 3: because I think it's a very important message that isn't 482 00:20:25,320 --> 00:20:27,359 Speaker 3: spoken about as much as it should be in terms 483 00:20:27,400 --> 00:20:28,800 Speaker 3: of kids' requirements. 484 00:20:29,359 --> 00:20:31,120 Speaker 2: All right, Well, for our final segment of. 485 00:20:31,040 --> 00:20:34,000 Speaker 3: The day, this is a question that's come through on 486 00:20:34,000 --> 00:20:36,800 Speaker 3: our Instagram which I thought is probably quite relevant to 487 00:20:36,880 --> 00:20:39,520 Speaker 3: several or quite a few people listening, and it was 488 00:20:39,520 --> 00:20:42,480 Speaker 3: from a concerned mum whose child is on hate DHD 489 00:20:42,720 --> 00:20:46,600 Speaker 3: medication and has the real stress around them having you know, 490 00:20:46,640 --> 00:20:49,479 Speaker 3: not eating all day at school and getting enough nutrients. So, 491 00:20:49,880 --> 00:20:51,760 Speaker 3: first of all, I will say that is very common 492 00:20:52,040 --> 00:20:55,080 Speaker 3: that children who are on ADHD medication will know that 493 00:20:55,119 --> 00:20:57,240 Speaker 3: they literally have no appetite, and particularly if you've got 494 00:20:57,280 --> 00:20:59,199 Speaker 3: a child who's not overly interested in food, they can 495 00:20:59,240 --> 00:21:01,080 Speaker 3: certainly come home having eaten very little. 496 00:21:01,520 --> 00:21:03,160 Speaker 2: So first of all, it's quite common. 497 00:21:03,440 --> 00:21:05,160 Speaker 3: The next thing is the good news is that kids 498 00:21:05,200 --> 00:21:07,479 Speaker 3: don't need a huge amount of food, so they're not 499 00:21:07,520 --> 00:21:10,280 Speaker 3: going to starve, you know, but by not eating that much. 500 00:21:10,320 --> 00:21:12,199 Speaker 3: But some of the tricks that we have just to 501 00:21:12,200 --> 00:21:15,560 Speaker 3: get them going. You can't go past liquid calories both 502 00:21:15,600 --> 00:21:18,640 Speaker 3: before school and at school. Now, I'm not a massive 503 00:21:18,680 --> 00:21:20,960 Speaker 3: fan of liquid meal drinks in general because I find 504 00:21:20,960 --> 00:21:23,199 Speaker 3: their relatively high in added sugars. But I think in 505 00:21:23,240 --> 00:21:25,240 Speaker 3: this instance, when you're dealing with a child who isn't 506 00:21:25,280 --> 00:21:28,320 Speaker 3: eating a whole lot from a micronutrient perspective, things like 507 00:21:28,359 --> 00:21:30,600 Speaker 3: up and goes, do you have a lot of nutrient fortification. 508 00:21:30,680 --> 00:21:33,560 Speaker 3: They've often got calcium, a good amount of protein in 509 00:21:33,600 --> 00:21:36,639 Speaker 3: a controlled amount, a lot of beigrit, vitamin's, vitamin C, 510 00:21:36,800 --> 00:21:38,840 Speaker 3: someone's vitamin D added. So I think they can be 511 00:21:38,880 --> 00:21:41,159 Speaker 3: a great addition to the lunch box or even a 512 00:21:41,160 --> 00:21:43,680 Speaker 3: little flavored milk drink. Yes, there is some added sugar 513 00:21:43,680 --> 00:21:45,240 Speaker 3: in there, but at least they're getting some very good 514 00:21:45,280 --> 00:21:49,000 Speaker 3: quality nutrition because what I do see Land is that 515 00:21:49,040 --> 00:21:51,040 Speaker 3: parents are so desperate to get the kids to eat 516 00:21:51,040 --> 00:21:53,119 Speaker 3: that they'll basically feed them rubbish. So they'll put the 517 00:21:53,119 --> 00:21:55,440 Speaker 3: two minute noodles in there, they'll put the tiny teddies, 518 00:21:55,440 --> 00:21:57,680 Speaker 3: they'll put the shapes in because they find that the 519 00:21:57,760 --> 00:22:01,200 Speaker 3: kids may eat that. But let's be honest, it's severely 520 00:22:01,280 --> 00:22:05,000 Speaker 3: lacking in key nutrients, particularly protein and good quality carbohydrate. 521 00:22:05,320 --> 00:22:08,640 Speaker 3: So I would be very reluctant to substitute crap quality 522 00:22:08,680 --> 00:22:11,240 Speaker 3: food for something that might have somematted sugar, but at 523 00:22:11,320 --> 00:22:14,080 Speaker 3: least tick some other nutritional boxes. So try and get 524 00:22:14,080 --> 00:22:16,880 Speaker 3: the liquid calories in if you can. If they will 525 00:22:16,920 --> 00:22:20,119 Speaker 3: eat something like peanut butter or avocado before school and 526 00:22:20,160 --> 00:22:22,000 Speaker 3: a bit of toast, that's a great way to get 527 00:22:22,000 --> 00:22:24,600 Speaker 3: some very high energy nutrients into them, even if they 528 00:22:24,600 --> 00:22:27,400 Speaker 3: just have half a piece, that's a great option. Smoothie 529 00:22:27,400 --> 00:22:30,240 Speaker 3: is at home again, or even home baking, if you've 530 00:22:30,280 --> 00:22:32,880 Speaker 3: got time to do some muffins at home, some banana bread. 531 00:22:32,920 --> 00:22:35,080 Speaker 3: You can then throw some extra yoga in it, some 532 00:22:35,200 --> 00:22:37,480 Speaker 3: dark choc bits and really flavor it up. So they're 533 00:22:37,480 --> 00:22:39,919 Speaker 3: getting a lot of nutrition in a relatively small amount 534 00:22:39,920 --> 00:22:42,199 Speaker 3: of food. And then when they come home, make the 535 00:22:42,200 --> 00:22:44,520 Speaker 3: most of those opportune times like the commute in the 536 00:22:44,560 --> 00:22:47,359 Speaker 3: car when they're not so aware of your forcing food 537 00:22:47,400 --> 00:22:49,760 Speaker 3: in just to say here's a quick snack, and again 538 00:22:49,800 --> 00:22:52,320 Speaker 3: looking for things that might have some nutrient quality. So 539 00:22:52,400 --> 00:22:54,600 Speaker 3: once they're away from school, if they can eat nuts 540 00:22:54,720 --> 00:22:56,960 Speaker 3: with a chocolate drizzle in the car on the way home, 541 00:22:57,200 --> 00:22:58,800 Speaker 3: you might do a little bit of a snack box 542 00:22:58,800 --> 00:23:01,719 Speaker 3: that might have some peanut butter or some hummus, some 543 00:23:01,760 --> 00:23:03,880 Speaker 3: cut up fruits, some cut up vegetables, just to mix 544 00:23:03,920 --> 00:23:06,119 Speaker 3: it up a little bit. And then if all else fails, 545 00:23:06,160 --> 00:23:09,359 Speaker 3: I'd try the liquid nutrition again, smoothie, even a frozen 546 00:23:09,440 --> 00:23:12,199 Speaker 3: yogurt ice cream. So everything that they do eat of 547 00:23:12,200 --> 00:23:14,560 Speaker 3: the very small amount is good quality, because what you 548 00:23:14,600 --> 00:23:17,440 Speaker 3: don't want is for them to waste their calories. I 549 00:23:17,640 --> 00:23:19,919 Speaker 3: just process carbohydrates and that's all the leat because then 550 00:23:19,960 --> 00:23:21,919 Speaker 3: they're missing out on a lot of key nutrients. 551 00:23:22,560 --> 00:23:24,439 Speaker 1: And I've seen those little hacks online where a lot 552 00:23:24,440 --> 00:23:26,840 Speaker 1: of mums do different types of school lunchboxes, and the 553 00:23:26,920 --> 00:23:28,560 Speaker 1: pin wheels are really good. So you could use a 554 00:23:28,560 --> 00:23:30,639 Speaker 1: little bit of sort of light pastry and you just 555 00:23:30,720 --> 00:23:32,600 Speaker 1: roll them up. You can put cheese and vegemite in there. 556 00:23:32,640 --> 00:23:34,760 Speaker 1: You can put a bit of ham and there, vegetarians 557 00:23:34,800 --> 00:23:36,600 Speaker 1: and lentils and some cheese or something like that, just 558 00:23:36,600 --> 00:23:38,879 Speaker 1: to boost the quality as well. Like it is higher calorie, 559 00:23:38,920 --> 00:23:41,080 Speaker 1: but that's what we want for kids with the ADHD 560 00:23:41,200 --> 00:23:43,360 Speaker 1: medication because they are they're on the goal all the time, 561 00:23:43,359 --> 00:23:45,320 Speaker 1: they're burning off all their energy and they don't really 562 00:23:45,320 --> 00:23:47,560 Speaker 1: have that kind of concentration to kind of sit and 563 00:23:47,560 --> 00:23:49,480 Speaker 1: have a meal for you know, twenty thirty minutes like 564 00:23:49,520 --> 00:23:52,040 Speaker 1: some of their peers perhaps, But I would also say 565 00:23:52,280 --> 00:23:54,479 Speaker 1: lunchbox is one thing that maximize the time they're at 566 00:23:54,480 --> 00:23:56,840 Speaker 1: home with you. Generally, most kids will have a breakfast 567 00:23:56,880 --> 00:23:58,400 Speaker 1: and a dinner at home each day, and now by 568 00:23:58,440 --> 00:24:01,199 Speaker 1: the dinner time can be feral. You know, it's that 569 00:24:01,280 --> 00:24:03,560 Speaker 1: witching hour, like trying to get me or as a toddler, 570 00:24:03,560 --> 00:24:05,239 Speaker 1: to sit in a high chair for dinner time. It's 571 00:24:05,320 --> 00:24:08,040 Speaker 1: just unheard of. Like she sometimes stands in her learning tower, 572 00:24:08,119 --> 00:24:10,359 Speaker 1: sometimes just walks around the house eating. It's a nightmare 573 00:24:10,400 --> 00:24:12,080 Speaker 1: with a new house. You just want to follow around 574 00:24:12,080 --> 00:24:14,560 Speaker 1: with a vacuum. But and you know she's just a 575 00:24:14,600 --> 00:24:16,680 Speaker 1: stand and todd lot. So it's like, do you really 576 00:24:16,720 --> 00:24:18,560 Speaker 1: try to maximize the meals that you do have and 577 00:24:18,600 --> 00:24:21,239 Speaker 1: make that really finger food kind of friendly food. So 578 00:24:21,280 --> 00:24:24,080 Speaker 1: instead of doing, you know, a full plate of spaghetti Bolonna's, 579 00:24:24,119 --> 00:24:26,560 Speaker 1: perhaps just put the mint separately, you know, the past 580 00:24:26,600 --> 00:24:28,320 Speaker 1: that they can hold on and kind of walk around 581 00:24:28,320 --> 00:24:31,320 Speaker 1: with it if they want, maybe do more deconstructed buffet 582 00:24:31,440 --> 00:24:33,800 Speaker 1: type meals rather than that one bowl kind of meal, 583 00:24:33,880 --> 00:24:35,320 Speaker 1: so they don't feel that pressure to have to sit 584 00:24:35,359 --> 00:24:37,480 Speaker 1: and eat it. They can kind of get out, walk around, 585 00:24:37,560 --> 00:24:39,880 Speaker 1: come back to it, not have that sort of combined 586 00:24:39,960 --> 00:24:41,920 Speaker 1: pressure to have to eat, you know, in the one 587 00:24:41,960 --> 00:24:43,840 Speaker 1: sitting all the time. And I will also say that 588 00:24:43,880 --> 00:24:47,480 Speaker 1: breakfast for most kids is the best meal of the day, 589 00:24:47,520 --> 00:24:49,280 Speaker 1: So don't freak out if they're not eating much at 590 00:24:49,359 --> 00:24:51,840 Speaker 1: lunch at dinner. Really try to maximize breakfast as much 591 00:24:51,880 --> 00:24:54,160 Speaker 1: as possible and offer a hot meal if you can. 592 00:24:54,280 --> 00:24:56,800 Speaker 1: Like I think we've just learned as a society that 593 00:24:56,800 --> 00:24:59,080 Speaker 1: we should wake up and eat like sugary types of 594 00:24:59,119 --> 00:25:01,720 Speaker 1: things of breakfast, whether they sugary cereal, you know, sugar 595 00:25:01,840 --> 00:25:04,440 Speaker 1: types as smoothies, whether it's like jam on toast, and 596 00:25:04,480 --> 00:25:07,000 Speaker 1: we're just so conditioned to doing that, but swapping to 597 00:25:07,040 --> 00:25:09,080 Speaker 1: more of a savory meal, like a lot of countries 598 00:25:09,119 --> 00:25:11,680 Speaker 1: like my family's Malaysian, and they always have a hot 599 00:25:11,720 --> 00:25:14,159 Speaker 1: based savory meal for breakfast, and if they ever have 600 00:25:14,280 --> 00:25:16,520 Speaker 1: cereal or biscuits, it's as a snack that to them 601 00:25:16,520 --> 00:25:19,159 Speaker 1: as a snack food, and they'll have sturf fries or 602 00:25:19,200 --> 00:25:21,520 Speaker 1: congie or you know a savory based type of porridge 603 00:25:21,560 --> 00:25:23,919 Speaker 1: for breakfast. So it's a really Western thing to have 604 00:25:24,000 --> 00:25:26,040 Speaker 1: a sweet thing for breakfast. So if you can try 605 00:25:26,040 --> 00:25:28,960 Speaker 1: to maximize breakfast, just do you know, for your older kids, 606 00:25:29,000 --> 00:25:30,959 Speaker 1: some eggs on toasts, or you might want to do 607 00:25:31,240 --> 00:25:33,439 Speaker 1: some savory muffins of breakfast. You might want to do 608 00:25:33,800 --> 00:25:35,720 Speaker 1: some baked beans on toast. Like really, just try to 609 00:25:35,720 --> 00:25:37,600 Speaker 1: get in a bit of protein, a bit of vegetables 610 00:25:37,640 --> 00:25:39,600 Speaker 1: to load them up and kind of get those good 611 00:25:39,600 --> 00:25:42,160 Speaker 1: stable blood sugars to help them concentrate throughout the day 612 00:25:42,200 --> 00:25:43,720 Speaker 1: as well. So I feel like you should be we 613 00:25:43,800 --> 00:25:46,880 Speaker 1: should be maximizing breakfast more as parents and not stressing 614 00:25:46,880 --> 00:25:49,080 Speaker 1: as much about dinner as we do because kids are 615 00:25:49,080 --> 00:25:51,480 Speaker 1: so overtired a lot of the time by the time 616 00:25:51,520 --> 00:25:53,600 Speaker 1: it gets to dinner that if we can get more 617 00:25:53,680 --> 00:25:55,840 Speaker 1: nutrients and at breakfast they've just woken up, they're in 618 00:25:55,840 --> 00:25:57,840 Speaker 1: a good mood, you know, we want to fuel them 619 00:25:57,880 --> 00:25:59,640 Speaker 1: up better for the day. So try not to lean 620 00:25:59,680 --> 00:26:01,720 Speaker 1: on the show Grew types of cereals and jams on 621 00:26:01,760 --> 00:26:03,920 Speaker 1: toast too much. Try to put a bit more protein 622 00:26:03,960 --> 00:26:05,880 Speaker 1: on the toast or trying to have as I said, 623 00:26:05,920 --> 00:26:08,000 Speaker 1: even you know, present a lunch, a typical lunch or 624 00:26:08,000 --> 00:26:10,080 Speaker 1: a dinner meal at the breakfast table, and see how 625 00:26:10,080 --> 00:26:11,720 Speaker 1: you go with that, And we might just want that 626 00:26:11,720 --> 00:26:14,440 Speaker 1: they eat that little bit more. Sometimes it's not always practical, 627 00:26:14,440 --> 00:26:16,359 Speaker 1: but it's good to you. Always mix it up and 628 00:26:16,359 --> 00:26:17,400 Speaker 1: try some different. 629 00:26:17,080 --> 00:26:18,480 Speaker 2: Things, yeah, I think. 630 00:26:18,520 --> 00:26:20,119 Speaker 3: And if all thus fails, yeah, just try and get 631 00:26:20,160 --> 00:26:22,040 Speaker 3: them to drink something half decent is a pretty good 632 00:26:22,080 --> 00:26:22,880 Speaker 3: starting point. 633 00:26:23,200 --> 00:26:23,600 Speaker 2: All right. 634 00:26:23,880 --> 00:26:25,600 Speaker 3: Well, that brings us to the end of the Nutrition 635 00:26:25,760 --> 00:26:27,760 Speaker 3: Couch for another Sunday. If you haven't done so already, 636 00:26:27,800 --> 00:26:30,080 Speaker 3: please subscribe and keep telling your friends so we can 637 00:26:30,119 --> 00:26:32,359 Speaker 3: continue to grow. And we got to see you on 638 00:26:32,400 --> 00:26:35,640 Speaker 3: Wednesday for our regular midweek motivational drop. 639 00:26:35,760 --> 00:26:36,359 Speaker 2: Have a good week.