1 00:00:00,760 --> 00:00:02,480 Speaker 1: Do you ever eat something you know you should not 2 00:00:02,480 --> 00:00:04,280 Speaker 1: be eating, or eat way too much and. 3 00:00:04,240 --> 00:00:05,840 Speaker 2: Feel really bad about it. 4 00:00:05,840 --> 00:00:08,480 Speaker 1: It's definitely not uncommon for women with a long history 5 00:00:08,480 --> 00:00:12,040 Speaker 1: of dieting and restrictive eating to routinely feel guilty about food, 6 00:00:12,280 --> 00:00:14,400 Speaker 1: particularly if they found themselves on a bit of a 7 00:00:14,440 --> 00:00:18,040 Speaker 1: binge restrict cycle. On today's episode of The Nutrition Cout, 8 00:00:18,120 --> 00:00:20,279 Speaker 1: we have a brand new research paper that has a 9 00:00:20,320 --> 00:00:23,520 Speaker 1: really great strategy for helping us manage this guilt associated 10 00:00:23,560 --> 00:00:27,720 Speaker 1: with overeating rather than punishing ourselves. Hi, I'm Leanne Wood 11 00:00:27,880 --> 00:00:30,240 Speaker 1: and I'm Sissy Burrow, and every week we bring you 12 00:00:30,320 --> 00:00:33,159 Speaker 1: The Nutrition Cat, the biweekly podcast that keeps you up 13 00:00:33,159 --> 00:00:35,000 Speaker 1: to date on everything that you need to know in 14 00:00:35,000 --> 00:00:38,160 Speaker 1: the world of nutrition, as well as eating and self compassion. 15 00:00:38,400 --> 00:00:42,120 Speaker 1: Today we discuss the important topic of kids and protein yogurt, 16 00:00:42,159 --> 00:00:44,760 Speaker 1: and our list of question is all about eating better 17 00:00:44,800 --> 00:00:47,879 Speaker 1: with ADHD. So to kick us off today, Susie, we've 18 00:00:47,920 --> 00:00:50,040 Speaker 1: got a new study which we always love. It's a 19 00:00:50,040 --> 00:00:53,880 Speaker 1: study from twenty thirteen which a lovely listener actually sent 20 00:00:53,920 --> 00:00:55,920 Speaker 1: into us. I didn't come across this one myself. Somebody 21 00:00:55,920 --> 00:00:57,720 Speaker 1: actually sent it in and said, I think the listeners 22 00:00:57,720 --> 00:00:59,920 Speaker 1: would be very interested and I highly agree with that. 23 00:01:00,520 --> 00:01:03,920 Speaker 1: And the study was really focused around self compassion and overeating. 24 00:01:04,120 --> 00:01:06,800 Speaker 1: So the objective of the Resett study. They had two 25 00:01:06,920 --> 00:01:09,520 Speaker 1: hundred and seventy participants, which is a good good amount 26 00:01:09,560 --> 00:01:12,640 Speaker 1: for a study, and the objective was to investigate the 27 00:01:12,760 --> 00:01:16,720 Speaker 1: efficacy of a brief three minute reflective writing task to 28 00:01:16,840 --> 00:01:21,920 Speaker 1: manage reactions following an upsetting self perceived eating transgression. So 29 00:01:21,959 --> 00:01:24,880 Speaker 1: it essentially was to get people to do a reflective 30 00:01:24,920 --> 00:01:28,840 Speaker 1: writing task after they have a I guess negative period 31 00:01:28,920 --> 00:01:32,720 Speaker 1: of overeating, what some people might term themselves as a 32 00:01:32,720 --> 00:01:34,560 Speaker 1: bit of a binge. You fall off the wag and 33 00:01:34,600 --> 00:01:36,679 Speaker 1: you kind of go off plan a little bit. So 34 00:01:36,760 --> 00:01:39,080 Speaker 1: what we know is when that tends to happen, Susie, 35 00:01:39,160 --> 00:01:41,560 Speaker 1: people beat themselves up a bit, you know, they fall 36 00:01:41,600 --> 00:01:44,160 Speaker 1: off the wagon. They're dissupported to themselves. And often those 37 00:01:44,200 --> 00:01:47,520 Speaker 1: negative feelings then spiral and cause us to eat more 38 00:01:47,760 --> 00:01:50,120 Speaker 1: because we're eating more to feel better about ourselves, to 39 00:01:50,120 --> 00:01:52,760 Speaker 1: be happier. Then you know, we go further off track 40 00:01:52,760 --> 00:01:55,000 Speaker 1: with our goals, we feel even worse, we eat even more. 41 00:01:55,040 --> 00:01:57,480 Speaker 1: So it's like this negative cycle that it becomes really 42 00:01:57,520 --> 00:02:00,000 Speaker 1: difficult to get out of and a lot of times 43 00:02:00,000 --> 00:02:02,160 Speaker 1: that happens with that all or nothing, that black or 44 00:02:02,160 --> 00:02:03,520 Speaker 1: white type of thinking when. 45 00:02:03,400 --> 00:02:04,120 Speaker 2: It comes to eating. 46 00:02:04,400 --> 00:02:06,360 Speaker 1: We wait till Monday to start again, and we wait 47 00:02:06,400 --> 00:02:08,239 Speaker 1: till the first of the month, We wait until the 48 00:02:08,320 --> 00:02:10,880 Speaker 1: gym challenge starts at the gym for motivation to get 49 00:02:10,880 --> 00:02:13,120 Speaker 1: back on the wagon. So I found this study really 50 00:02:13,160 --> 00:02:15,800 Speaker 1: interesting because it was it was only brief, like it 51 00:02:15,840 --> 00:02:19,000 Speaker 1: was only a couple of minutes after this negative eating 52 00:02:19,320 --> 00:02:22,639 Speaker 1: event has happened, and it actually showed in really positive outcomes. 53 00:02:22,639 --> 00:02:24,840 Speaker 1: So what they did is they kind of randomly put 54 00:02:24,840 --> 00:02:26,760 Speaker 1: people into two groups. They had two hundred and seventy 55 00:02:26,800 --> 00:02:30,799 Speaker 1: participants and after this upsetting eating scenario, what they did 56 00:02:30,840 --> 00:02:33,359 Speaker 1: is they were randomized to complete a writing task, and 57 00:02:33,440 --> 00:02:36,720 Speaker 1: both of the writing tasks either encouraged self reflection or 58 00:02:36,760 --> 00:02:39,760 Speaker 1: self compassion. And I think it was really interesting because 59 00:02:39,840 --> 00:02:43,000 Speaker 1: with the results, both of the writing tasks actually helped 60 00:02:43,040 --> 00:02:46,520 Speaker 1: to reduce anxiety and increase confidence and self esteem in 61 00:02:46,600 --> 00:02:50,560 Speaker 1: both groups, but the self compassion writing task actually led 62 00:02:50,600 --> 00:02:53,320 Speaker 1: to a higher state of self compassion and a lower 63 00:02:53,400 --> 00:02:57,120 Speaker 1: state of general negative effects and depression. After the writing tasks. 64 00:02:57,200 --> 00:03:00,480 Speaker 1: It actually showed that both of the groups had positive 65 00:03:00,520 --> 00:03:03,080 Speaker 1: benefits from doing a little bit of writing, but the 66 00:03:03,160 --> 00:03:06,120 Speaker 1: group that was more focused on self compassion versus self 67 00:03:06,160 --> 00:03:08,919 Speaker 1: reflection actually had more positive results. 68 00:03:08,960 --> 00:03:10,640 Speaker 2: So I just think it's a pretty. 69 00:03:10,400 --> 00:03:14,360 Speaker 1: Cool little study to I guess help our listeners, Susie, 70 00:03:14,680 --> 00:03:17,080 Speaker 1: just again be that little bit more compassionate to ourselves. 71 00:03:17,160 --> 00:03:19,000 Speaker 1: You know, we don't have to be perfect. Our eating 72 00:03:19,080 --> 00:03:20,920 Speaker 1: doesn't have to be perfect. We all have slip ups, 73 00:03:20,960 --> 00:03:23,639 Speaker 1: we all have periods of overeating. You and I included, Susie, 74 00:03:23,680 --> 00:03:26,239 Speaker 1: We're not perfect with our nutrition. I particularly when I 75 00:03:26,280 --> 00:03:28,160 Speaker 1: go out and I'm socializing and I'm busy and I'm 76 00:03:28,200 --> 00:03:30,360 Speaker 1: catching up and there's a lot of food available, I 77 00:03:30,360 --> 00:03:32,120 Speaker 1: will often have times where I think, oh, I probably 78 00:03:32,120 --> 00:03:33,680 Speaker 1: didn't need that extra a little bit, or ad a 79 00:03:33,680 --> 00:03:36,880 Speaker 1: little bit too much. But that self compassion and just 80 00:03:36,920 --> 00:03:40,040 Speaker 1: being kind to ourselves afterwards is so incredibly key to 81 00:03:40,160 --> 00:03:43,280 Speaker 1: moving forward and actually staying on track long term. And 82 00:03:43,280 --> 00:03:45,720 Speaker 1: if it can help us to get out of that negative, 83 00:03:46,080 --> 00:03:48,440 Speaker 1: you know, feeling, an emotional cycle that we tend to 84 00:03:48,480 --> 00:03:51,520 Speaker 1: get caught in after one of these quote unquote disappointing 85 00:03:51,560 --> 00:03:54,120 Speaker 1: events happen, it can put us back on track so 86 00:03:54,200 --> 00:03:56,880 Speaker 1: much faster and actually help us to promote better, you know, 87 00:03:57,040 --> 00:03:59,520 Speaker 1: healthy eating habits long term. So I'm a big fan 88 00:03:59,560 --> 00:04:01,480 Speaker 1: of this. And I know it might not be practical 89 00:04:01,520 --> 00:04:03,000 Speaker 1: for people to get out of pen and paper and 90 00:04:03,000 --> 00:04:05,200 Speaker 1: write for a couple of minutes after that happens, particularly 91 00:04:05,200 --> 00:04:07,520 Speaker 1: if it's something that happens regularly, but even if in 92 00:04:07,600 --> 00:04:09,800 Speaker 1: our head we were just a little bit more self 93 00:04:09,800 --> 00:04:12,680 Speaker 1: compassionate and a little bit more self reflective towards what 94 00:04:12,840 --> 00:04:16,080 Speaker 1: had happened, understanding that we're only human, We're busy, you know, 95 00:04:16,120 --> 00:04:18,360 Speaker 1: the environment drives us to overread a lot. 96 00:04:18,200 --> 00:04:18,680 Speaker 2: Of the time. 97 00:04:18,880 --> 00:04:21,200 Speaker 1: Just that self reflection and self compassion, even if we 98 00:04:21,240 --> 00:04:23,120 Speaker 1: do it in our head, I think can be really 99 00:04:23,120 --> 00:04:25,279 Speaker 1: really helpful for a lot of people moving forward. What 100 00:04:25,320 --> 00:04:26,640 Speaker 1: do you think, because this is kind of your big 101 00:04:26,680 --> 00:04:27,800 Speaker 1: background in psychology. 102 00:04:28,320 --> 00:04:30,160 Speaker 3: I loved this study and we have to say, I 103 00:04:30,200 --> 00:04:32,240 Speaker 3: think someone sent it to us on our Instagram, which 104 00:04:32,279 --> 00:04:35,520 Speaker 3: was awesome, fantastic, and I loved it because it was 105 00:04:35,600 --> 00:04:39,640 Speaker 3: so practical and applied at such a common eating issue. 106 00:04:39,920 --> 00:04:42,640 Speaker 3: So it was published in Australian Psychologist, so it's actually 107 00:04:42,640 --> 00:04:44,839 Speaker 3: in Australian study, which is amazing. It was done with 108 00:04:44,920 --> 00:04:47,600 Speaker 3: undergraduate students, which they were on the higher end of 109 00:04:47,640 --> 00:04:50,679 Speaker 3: BMI average of twenty four, so not overweight, but certainly 110 00:04:50,720 --> 00:04:54,080 Speaker 3: not you know, they were just healthy weight ranged individuals. 111 00:04:54,800 --> 00:04:56,000 Speaker 4: And what I took from. 112 00:04:55,920 --> 00:04:59,440 Speaker 3: That is that, you know, certainly with my own clients, 113 00:05:00,000 --> 00:05:05,120 Speaker 3: will always be times where they feel like they're off track. 114 00:05:05,200 --> 00:05:08,080 Speaker 3: And the most common scenario we is that belief that 115 00:05:08,160 --> 00:05:11,200 Speaker 3: has been formed over many years of dieting that you're 116 00:05:11,240 --> 00:05:14,240 Speaker 3: either on or you're off the plan. And indeed we 117 00:05:14,279 --> 00:05:16,039 Speaker 3: spend a lot of time with our own clients talking 118 00:05:16,080 --> 00:05:18,080 Speaker 3: about not being on a plan rather than committing to 119 00:05:18,120 --> 00:05:19,799 Speaker 3: a long term lifestyle change. 120 00:05:20,000 --> 00:05:22,200 Speaker 4: But you can understand that that programming is heavy. 121 00:05:22,240 --> 00:05:24,159 Speaker 3: You know, if you've been dieting since you're thirteen, like 122 00:05:24,160 --> 00:05:26,320 Speaker 3: a client of one this morning, you know, this is 123 00:05:26,360 --> 00:05:29,600 Speaker 3: twenty thirty forty years of programming to overcome. It takes time. 124 00:05:30,279 --> 00:05:34,200 Speaker 3: So certainly there is often guilt associated with eating certain foods, 125 00:05:34,279 --> 00:05:36,680 Speaker 3: whether it's because of that programming or because you believe 126 00:05:36,720 --> 00:05:38,960 Speaker 3: you should be healthy all the time, or you might 127 00:05:39,040 --> 00:05:42,640 Speaker 3: be someone who chronically overeats or even binge eats on occasion. 128 00:05:42,960 --> 00:05:45,560 Speaker 3: There may be an emotional trigger for that, maybe hormonal, 129 00:05:45,600 --> 00:05:48,560 Speaker 3: but there's a pattern of behavior. Of course, with human beings, 130 00:05:48,600 --> 00:05:51,760 Speaker 3: the biggest predictor of future behavior is past behavior, and 131 00:05:51,920 --> 00:05:54,960 Speaker 3: so this study for me was a really practical way 132 00:05:55,000 --> 00:05:57,920 Speaker 3: of managing it, because indeed, when I'm talking to clients, 133 00:05:58,560 --> 00:06:01,480 Speaker 3: there's a lot of times you can discuss an issue 134 00:06:01,720 --> 00:06:05,359 Speaker 3: and you relate it back to our past or understand 135 00:06:05,400 --> 00:06:08,200 Speaker 3: why it's there. But there is nothing as powerful as 136 00:06:08,279 --> 00:06:11,920 Speaker 3: action when it comes to changing behavior. And what this study, 137 00:06:12,120 --> 00:06:15,080 Speaker 3: what I took away from it was it actually changed 138 00:06:15,120 --> 00:06:18,880 Speaker 3: eating behavior because the individuals who were encouraged so that 139 00:06:18,920 --> 00:06:21,000 Speaker 3: there were two groups, So one group was just encouraged 140 00:06:21,000 --> 00:06:23,520 Speaker 3: to reflect on the occasion, so to say, look, I've 141 00:06:23,520 --> 00:06:24,520 Speaker 3: eaten a block of chocolate. 142 00:06:24,920 --> 00:06:26,360 Speaker 4: It's made me feel awful. 143 00:06:26,880 --> 00:06:29,040 Speaker 3: It may have happened because my blood glucose was low, 144 00:06:29,279 --> 00:06:31,440 Speaker 3: or because I had chocolate in the house. But the 145 00:06:31,480 --> 00:06:35,160 Speaker 3: second the intervention study group had an active compassionate intervention 146 00:06:35,200 --> 00:06:38,320 Speaker 3: where they were to reflect in kindness to self, and 147 00:06:38,360 --> 00:06:42,599 Speaker 3: that group specifically had an improvement in healthy eating behaviors. 148 00:06:42,680 --> 00:06:46,960 Speaker 3: So it basically aided the reduction in that sort of 149 00:06:47,080 --> 00:06:51,120 Speaker 3: abnormal binge style eating or eating more junk food or overeating, 150 00:06:51,640 --> 00:06:54,560 Speaker 3: and saw them eat more healthy on a higher number 151 00:06:54,600 --> 00:06:58,520 Speaker 3: of occasions, so maybe feeling more in control or basically 152 00:06:58,560 --> 00:07:02,040 Speaker 3: empowering themselves to make a positive change rather than feeling 153 00:07:02,120 --> 00:07:04,800 Speaker 3: like a naughty school child because you've done the wrong thing, 154 00:07:04,839 --> 00:07:06,360 Speaker 3: and that very punitive approach. 155 00:07:06,760 --> 00:07:07,760 Speaker 4: So it reminds me. 156 00:07:07,760 --> 00:07:10,280 Speaker 3: Most of parenting, you know, where you're trying to empower 157 00:07:10,440 --> 00:07:13,520 Speaker 3: children and give them the skills rather than just the punitive. 158 00:07:13,640 --> 00:07:15,760 Speaker 4: You know, go to your room. You've been bad, So 159 00:07:16,040 --> 00:07:17,480 Speaker 4: you know, I took a lot away from it. 160 00:07:17,520 --> 00:07:21,040 Speaker 3: One. Nothing good comes from a punitive approach of feeling 161 00:07:21,080 --> 00:07:24,160 Speaker 3: bad about it. It's about learning and moving forward. Why 162 00:07:24,200 --> 00:07:26,160 Speaker 3: did it happen? Was it because I had tempting food 163 00:07:26,200 --> 00:07:28,600 Speaker 3: in the house, because I was tired, because I was emotional? 164 00:07:28,840 --> 00:07:32,040 Speaker 3: How could I change it structurally next time? But also, 165 00:07:32,360 --> 00:07:34,840 Speaker 3: you know, we're just human. We're doing our best and 166 00:07:34,920 --> 00:07:38,480 Speaker 3: it's okay, and that builds your resources and your resilience 167 00:07:38,520 --> 00:07:41,280 Speaker 3: to move forward for it. So you know, certainly I 168 00:07:41,280 --> 00:07:43,360 Speaker 3: have a lot of clients who are stuck in reflection 169 00:07:43,600 --> 00:07:46,080 Speaker 3: as opposed to action, And what I would say is, 170 00:07:46,080 --> 00:07:47,760 Speaker 3: as we often say, the best thing you can do 171 00:07:47,840 --> 00:07:50,360 Speaker 3: is do something. So if these eating occasions that are 172 00:07:50,360 --> 00:07:52,920 Speaker 3: putting you off and making you feel guilty and sick 173 00:07:52,960 --> 00:07:56,720 Speaker 3: about yourself and remind you of all those negative emotions. 174 00:07:57,680 --> 00:08:01,120 Speaker 3: This is a really powerful intervention, and they've proven that 175 00:08:01,160 --> 00:08:03,960 Speaker 3: the act of writing things down is very powerful. I 176 00:08:04,000 --> 00:08:06,440 Speaker 3: really encourage my clients to do that with their diaries 177 00:08:06,440 --> 00:08:10,400 Speaker 3: initially because it promotes mindfulness and awareness. And like you said, 178 00:08:10,440 --> 00:08:12,160 Speaker 3: it doesn't have to be a journal that you sit 179 00:08:12,200 --> 00:08:14,040 Speaker 3: in a closed room for half an hour. This was 180 00:08:14,040 --> 00:08:16,560 Speaker 3: a three minute intervention, and this could be as simple 181 00:08:16,600 --> 00:08:19,320 Speaker 3: as Leanne's writing a few notes and texting them to yourself. 182 00:08:19,680 --> 00:08:22,400 Speaker 3: That's all it requires. So if you're proactively working on 183 00:08:22,480 --> 00:08:26,720 Speaker 3: improving your eating behavior and perhaps reducing those times when 184 00:08:26,760 --> 00:08:29,840 Speaker 3: you may binge or overeat or make poor food choices, 185 00:08:30,480 --> 00:08:33,560 Speaker 3: very powerful strategies to move on from that and build 186 00:08:33,600 --> 00:08:35,880 Speaker 3: your resources so it doesn't happen as frequently. 187 00:08:36,640 --> 00:08:38,680 Speaker 1: Absolutely, And I'll just give a really good example that 188 00:08:38,720 --> 00:08:40,640 Speaker 1: I had a client, Gosh, it must have been years 189 00:08:40,679 --> 00:08:42,319 Speaker 1: ago that we worked together, and she was really a 190 00:08:42,360 --> 00:08:44,720 Speaker 1: big fan of the voice notes, Like she had a 191 00:08:44,760 --> 00:08:46,760 Speaker 1: Lis on Apple iPhone, like there's a free up and 192 00:08:46,800 --> 00:08:49,440 Speaker 1: that does voice memos or voice notes, And every time 193 00:08:49,600 --> 00:08:51,839 Speaker 1: she would have a behavior that she was very hard 194 00:08:51,880 --> 00:08:54,600 Speaker 1: on herself, you know, type A perfectionists, like most dietitians are. 195 00:08:54,800 --> 00:08:56,840 Speaker 1: And every time she was just that overly bit harsh 196 00:08:56,840 --> 00:08:58,520 Speaker 1: and stuff, I'd say, pull out your voice notes and 197 00:08:58,559 --> 00:09:01,200 Speaker 1: I want you to tell yourself something that you would 198 00:09:01,240 --> 00:09:03,199 Speaker 1: be giving advice to your best friend or to your 199 00:09:03,240 --> 00:09:05,520 Speaker 1: sister or something. And so she'd record something that was 200 00:09:05,559 --> 00:09:08,240 Speaker 1: self compassionate, and you know, helped her understand a little 201 00:09:08,240 --> 00:09:10,240 Speaker 1: bit better that she didn't have to be perfect, and 202 00:09:10,280 --> 00:09:12,480 Speaker 1: then she'd listened back to it. And sometimes even then 203 00:09:12,520 --> 00:09:14,720 Speaker 1: i'd say, is that something that you'd be comfortable sending 204 00:09:14,760 --> 00:09:16,920 Speaker 1: to your friend or sending to your colleague, And she say, oh, no, 205 00:09:16,960 --> 00:09:18,920 Speaker 1: I wouldn't talk to them like that was they go 206 00:09:18,960 --> 00:09:20,600 Speaker 1: back and re record it because I think it's still 207 00:09:20,600 --> 00:09:22,520 Speaker 1: being a little bit too harsh on yourself. So even that, 208 00:09:22,720 --> 00:09:24,280 Speaker 1: whether you want to write it down, whether you want 209 00:09:24,320 --> 00:09:25,960 Speaker 1: to think it, whether you want to text it to yourself, 210 00:09:26,000 --> 00:09:28,360 Speaker 1: or whether you want to use those little voice memos 211 00:09:28,400 --> 00:09:30,480 Speaker 1: on your phone as well, all of those can be 212 00:09:30,520 --> 00:09:33,240 Speaker 1: really really great practical strategies. And like the article said, 213 00:09:33,240 --> 00:09:35,040 Speaker 1: two or three minutes, that's all it takes. It's not 214 00:09:35,080 --> 00:09:36,920 Speaker 1: a huge chunk out of your day. But it can 215 00:09:36,960 --> 00:09:41,320 Speaker 1: actually help you to make huge improvements in your relationship 216 00:09:41,400 --> 00:09:42,280 Speaker 1: with food long. 217 00:09:42,160 --> 00:09:43,959 Speaker 4: Term and relationship with yourself. 218 00:09:44,000 --> 00:09:45,520 Speaker 3: You know, one of the things that stands out to 219 00:09:45,559 --> 00:09:48,720 Speaker 3: me working with clients is I'll say something like, you know, 220 00:09:48,760 --> 00:09:52,000 Speaker 3: you're being really hard on yourself. You expecting yourself to 221 00:09:52,040 --> 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 00:10:01,880 --> 00:10:04,200 Speaker 3: because I think there's a I did a podcast recently 225 00:10:04,240 --> 00:10:07,120 Speaker 3: and the hosts were asking me about clients who were 226 00:10:07,200 --> 00:10:09,480 Speaker 3: lazy and how I, you know, had to go with 227 00:10:09,520 --> 00:10:11,480 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 00:10:14,360 --> 00:10:16,319 Speaker 3: most of my clients are way too hard on themselves. 230 00:10:16,400 --> 00:10:19,000 Speaker 3: They really hold themselves in this really high standard, which 231 00:10:19,280 --> 00:10:21,040 Speaker 3: you know, in modern life is hard to attain it. 232 00:10:21,120 --> 00:10:22,880 Speaker 3: I'm saying, give yourself a break. And I think that's 233 00:10:22,920 --> 00:10:25,200 Speaker 3: the same with food in many cases. So if that, 234 00:10:25,280 --> 00:10:27,360 Speaker 3: even the thought of being kind to yourself makes you 235 00:10:27,400 --> 00:10:29,760 Speaker 3: want to cry, that is a sign you're probably being 236 00:10:29,800 --> 00:10:32,000 Speaker 3: a little bit hard on yourself and just putting more 237 00:10:32,040 --> 00:10:34,640 Speaker 3: and more pressure and nothing good comes from that as 238 00:10:34,640 --> 00:10:36,600 Speaker 3: opposed to being a bit more gentle and a bit 239 00:10:36,640 --> 00:10:39,400 Speaker 3: more kind and taking the load off and suddenly you'll 240 00:10:39,400 --> 00:10:41,920 Speaker 3: feel a lot less tense and you know, except that 241 00:10:41,960 --> 00:10:43,640 Speaker 3: you know, at times we will all eat things that 242 00:10:43,679 --> 00:10:47,280 Speaker 3: perhaps is not ideal, but certainly making progress. In an 243 00:10:47,280 --> 00:10:50,080 Speaker 3: example of eating or binge eating. If your old binge 244 00:10:50,160 --> 00:10:52,160 Speaker 3: was a packet of Timtams, a tub of ice cream, 245 00:10:52,160 --> 00:10:54,680 Speaker 3: and a block of chocolate, and you occasionally now have 246 00:10:54,760 --> 00:10:57,200 Speaker 3: a few rows of chocolate, you know that is a 247 00:10:57,200 --> 00:10:59,440 Speaker 3: massive improvement in general because you still you don't have 248 00:10:59,480 --> 00:11:00,520 Speaker 3: to feel bad about that. 249 00:11:00,520 --> 00:11:01,120 Speaker 4: All the time. 250 00:11:01,240 --> 00:11:03,679 Speaker 3: But yeah, I think that emotional hold we have as 251 00:11:03,720 --> 00:11:05,679 Speaker 3: soon as you allow people to release, whether it's through 252 00:11:05,679 --> 00:11:08,520 Speaker 3: the voice, memo or kind words to self. Again, as 253 00:11:08,559 --> 00:11:10,520 Speaker 3: I said, I often see women crying just because they're 254 00:11:10,559 --> 00:11:13,160 Speaker 3: holding themselves to such a high account and we need 255 00:11:13,200 --> 00:11:15,200 Speaker 3: to take a bit of a load off sometimes and 256 00:11:15,200 --> 00:11:16,520 Speaker 3: give ourselves a break. 257 00:11:16,880 --> 00:11:17,520 Speaker 2: A hund of percent. 258 00:11:17,559 --> 00:11:19,400 Speaker 1: So you have our permission here on the nutrition count 259 00:11:19,400 --> 00:11:22,240 Speaker 1: should just be that little bit kinder to yourself and 260 00:11:22,520 --> 00:11:25,280 Speaker 1: just understand that nobody's perfect and we're all doing the 261 00:11:25,320 --> 00:11:27,840 Speaker 1: best that we can, and sometimes just that tiny, tiny 262 00:11:27,840 --> 00:11:30,360 Speaker 1: little bit of progress is far better most days or 263 00:11:30,400 --> 00:11:32,400 Speaker 1: most weeks than trying to be perfect and then falling 264 00:11:32,440 --> 00:11:34,760 Speaker 1: off the wagon entirely. So you have our permission here 265 00:11:35,080 --> 00:11:36,800 Speaker 1: to go and do a little bit of self care 266 00:11:36,840 --> 00:11:39,560 Speaker 1: and be that little bit more compassionate to yourself. 267 00:11:39,440 --> 00:11:42,520 Speaker 3: And use occasions as learning experiences. Really, that's actually what 268 00:11:42,559 --> 00:11:43,200 Speaker 3: it's all about. 269 00:11:43,600 --> 00:11:44,080 Speaker 2: Wonderful. 270 00:11:44,120 --> 00:11:45,880 Speaker 1: Well, we're going to look over to a topic of 271 00:11:45,880 --> 00:11:48,680 Speaker 1: protein yogurts, and this is really interesting pass over to 272 00:11:48,679 --> 00:11:49,920 Speaker 1: you in a set because I know you've done some 273 00:11:49,960 --> 00:11:52,040 Speaker 1: good writing on this lately. But my sister was at 274 00:11:52,040 --> 00:11:54,200 Speaker 1: the shops and she sent me a brand I won't 275 00:11:54,240 --> 00:11:56,280 Speaker 1: name in Shane Brands, but a brand of yogurt which 276 00:11:56,360 --> 00:11:58,559 Speaker 1: was marketed for kids. And she said, Oh, I think 277 00:11:58,559 --> 00:12:00,160 Speaker 1: you and suits you really need to talk about this 278 00:12:00,200 --> 00:12:02,600 Speaker 1: because I wouldn't have known unless you told me not 279 00:12:02,640 --> 00:12:04,480 Speaker 1: to buy this with my toddler because I like this 280 00:12:04,520 --> 00:12:06,199 Speaker 1: brand and I bite, and when I saw that they 281 00:12:06,240 --> 00:12:08,120 Speaker 1: had a new one on the market for kids, I 282 00:12:08,200 --> 00:12:09,280 Speaker 1: was going to buy it. And then I checked their 283 00:12:09,320 --> 00:12:11,160 Speaker 1: protein and it was nine grams, And she goes, I 284 00:12:11,160 --> 00:12:13,120 Speaker 1: don't think people know that they shouldn't be buying their 285 00:12:13,120 --> 00:12:15,680 Speaker 1: toddlers and their kids high protein yogurt. So I thought 286 00:12:15,760 --> 00:12:17,880 Speaker 1: that's a great I think I think we have covered 287 00:12:17,880 --> 00:12:20,080 Speaker 1: a little bit on the podcast very early on Susie, 288 00:12:20,120 --> 00:12:22,000 Speaker 1: but for some of our new listeners, I really don't 289 00:12:22,000 --> 00:12:23,959 Speaker 1: think they A lot of people would actually be aware 290 00:12:23,960 --> 00:12:25,720 Speaker 1: of this. I think we just live in this society 291 00:12:25,760 --> 00:12:28,520 Speaker 1: where more protein is always better. But actually when it 292 00:12:28,600 --> 00:12:30,760 Speaker 1: comes to our kids and even our you know, our 293 00:12:30,760 --> 00:12:34,040 Speaker 1: toddlers particularly and our babies, protein yoga is not something 294 00:12:34,080 --> 00:12:36,520 Speaker 1: we should be giving them at all. So I'll pass 295 00:12:36,600 --> 00:12:38,520 Speaker 1: over to you and let us kick off this discussion. 296 00:12:38,840 --> 00:12:41,080 Speaker 1: How do you feel about protein yogas and young children. 297 00:12:41,760 --> 00:12:44,480 Speaker 3: I am a little bit horrified because I know that 298 00:12:44,840 --> 00:12:48,119 Speaker 3: a lot of families will be buying yo pro shabani, 299 00:12:48,200 --> 00:12:51,080 Speaker 3: which are twenty upwards of twenty grams of protein per serve, 300 00:12:51,200 --> 00:12:53,160 Speaker 3: and I don't think it's saber. Clearly these are highly 301 00:12:53,160 --> 00:12:56,240 Speaker 3: inappropriate for children, and I would say literally children under 302 00:12:56,280 --> 00:12:59,480 Speaker 3: teenage years. And the reason is that we actually don't 303 00:12:59,480 --> 00:13:01,800 Speaker 3: need a lot of protein as children. You know, children 304 00:13:01,960 --> 00:13:04,959 Speaker 3: require just nineteen grams of protein per day if their 305 00:13:05,000 --> 00:13:07,800 Speaker 3: age four to eight, so primary school age children and 306 00:13:07,920 --> 00:13:11,400 Speaker 3: even up to thirteen it's only thirty four grams. So 307 00:13:11,440 --> 00:13:13,760 Speaker 3: if they're having a serve of meat at night and 308 00:13:13,800 --> 00:13:16,360 Speaker 3: some dairy in the day, that's it. They don't need 309 00:13:16,400 --> 00:13:20,280 Speaker 3: to be certainly not supplementing with such concentrated amounts. So literally, 310 00:13:20,280 --> 00:13:23,240 Speaker 3: if you gave your eight year old child a tube 311 00:13:23,240 --> 00:13:25,679 Speaker 3: of yo Pro yogurt, they would have more than their 312 00:13:25,840 --> 00:13:28,679 Speaker 3: entire daily recommended intake in that one yogurt. And too 313 00:13:28,720 --> 00:13:31,640 Speaker 3: much protein's not good. There's evidence associated with rapid weight 314 00:13:31,679 --> 00:13:35,840 Speaker 3: gaining children, and it's just too concentrated for young developing kidneys, 315 00:13:35,880 --> 00:13:39,200 Speaker 3: so really inappropriate. So I don't disagree. So the one 316 00:13:39,200 --> 00:13:41,920 Speaker 3: we've recently seen is a kid's yoga that still has 317 00:13:41,920 --> 00:13:45,080 Speaker 3: ten grams of protein per serve, and I would argue 318 00:13:45,160 --> 00:13:47,640 Speaker 3: leand that is way too high. I still think more 319 00:13:47,679 --> 00:13:50,160 Speaker 3: than half a child's daily recommended intake for a primary 320 00:13:50,160 --> 00:13:52,800 Speaker 3: school age child in a single serve of one hundred 321 00:13:52,880 --> 00:13:55,640 Speaker 3: I think, and maybe twenty grams it's way too much. 322 00:13:55,960 --> 00:13:57,520 Speaker 3: So I think we need to be very very clear 323 00:13:57,559 --> 00:13:59,240 Speaker 3: on it. I wrote about it for Kids Spot it 324 00:13:59,360 --> 00:14:02,839 Speaker 3: got a big exposure because I think parents are not aware. 325 00:14:02,840 --> 00:14:05,080 Speaker 3: We're told as adults protein is good for us and 326 00:14:05,080 --> 00:14:08,400 Speaker 3: more is better, and we forget that children's requirements, particularly 327 00:14:08,480 --> 00:14:11,520 Speaker 3: children under the age of thirteen, are completely different, let 328 00:14:11,559 --> 00:14:14,480 Speaker 3: alonely and even our toddlers and babies. Because you and 329 00:14:14,480 --> 00:14:18,120 Speaker 3: I were talking, you know, there's some portions of yogat 330 00:14:18,200 --> 00:14:20,600 Speaker 3: for kids which are as high as one hundred and 331 00:14:20,600 --> 00:14:23,720 Speaker 3: forty grams. Now for a child under the age of ten, 332 00:14:23,800 --> 00:14:25,840 Speaker 3: that is way too much. No, I would be at 333 00:14:25,880 --> 00:14:29,280 Speaker 3: most for my boys who are seven, using the seventeen 334 00:14:29,360 --> 00:14:32,560 Speaker 3: hundred gram yogas at the most of regular protein, which 335 00:14:32,640 --> 00:14:35,400 Speaker 3: might be five grams per serve. So we really wanted 336 00:14:35,440 --> 00:14:37,280 Speaker 3: to draw it to the attention of the nutrition couch 337 00:14:37,280 --> 00:14:38,960 Speaker 3: listeners because we know we've got a lot of mums. 338 00:14:38,960 --> 00:14:40,960 Speaker 3: We know we've got a lot of women interested in protein, 339 00:14:41,400 --> 00:14:43,160 Speaker 3: and just by chance, if I said I had, a 340 00:14:43,240 --> 00:14:45,200 Speaker 3: mum actually messaged me on instad of say, oh, my 341 00:14:45,520 --> 00:14:48,240 Speaker 3: daughter keeps asking me for the yogurt when I'm eating it, 342 00:14:48,240 --> 00:14:50,120 Speaker 3: can she have one? And I was like, actually, I 343 00:14:50,160 --> 00:14:52,600 Speaker 3: have to say a hard no. It's way too high 344 00:14:52,600 --> 00:14:54,480 Speaker 3: in protein for a primary school aged child to be 345 00:14:54,480 --> 00:14:56,920 Speaker 3: having a high protein yogurt. So I think, you know, 346 00:14:57,040 --> 00:14:59,640 Speaker 3: we would recommend that if they're under the age of thirteen, 347 00:15:00,320 --> 00:15:03,120 Speaker 3: protein and yogurts, which is about five grams per hundred 348 00:15:03,120 --> 00:15:06,120 Speaker 3: gram serve is more than enough. I wouldn't be using 349 00:15:06,120 --> 00:15:09,440 Speaker 3: a ten gram higher protein kids yogurt until high school, 350 00:15:09,560 --> 00:15:12,800 Speaker 3: and I certainly would not be using adult size high 351 00:15:12,800 --> 00:15:16,680 Speaker 3: protein yogats until a child was at least really adult size, 352 00:15:16,720 --> 00:15:20,480 Speaker 3: so that's sixteen to eighteen, so unless they were elite athletes, 353 00:15:20,520 --> 00:15:24,280 Speaker 3: but even then I would be very reluctant. So basically, 354 00:15:24,800 --> 00:15:28,960 Speaker 3: let kids have kids yogurts and let adults have protein yogats. 355 00:15:29,000 --> 00:15:31,480 Speaker 3: In my mind, there's no place in the diet for 356 00:15:31,600 --> 00:15:33,760 Speaker 3: children for a protein based yogurt. 357 00:15:34,400 --> 00:15:35,520 Speaker 2: I think the I guess. 358 00:15:35,440 --> 00:15:37,840 Speaker 1: Trouble is that this yogurt that's on the market is 359 00:15:37,880 --> 00:15:40,240 Speaker 1: marketed at kids, and it's got nine grams of protein 360 00:15:40,240 --> 00:15:42,320 Speaker 1: for one hundred and thirty grams, so it literally says 361 00:15:42,440 --> 00:15:45,080 Speaker 1: kids underlined on the front of the packet, and I 362 00:15:45,080 --> 00:15:46,280 Speaker 1: think that's where the issue lies. 363 00:15:46,280 --> 00:15:47,240 Speaker 2: When we say things like. 364 00:15:47,240 --> 00:15:49,840 Speaker 1: Let's kids have kids yogurts, people are like, well, that 365 00:15:50,000 --> 00:15:52,000 Speaker 1: is a kid yogurt. So I think it just comes 366 00:15:52,000 --> 00:15:53,560 Speaker 1: down to the fact that we have to be aware, 367 00:15:53,640 --> 00:15:56,240 Speaker 1: we need the knowledge, and we should be reading nutrition labels. 368 00:15:56,280 --> 00:15:58,400 Speaker 1: Now we don't want to alarm anyone, right, If you're 369 00:15:58,440 --> 00:16:00,960 Speaker 1: giving your kids some you know, high protein types of 370 00:16:01,000 --> 00:16:03,200 Speaker 1: yoga in the past, it's fine, just move on and 371 00:16:03,240 --> 00:16:06,520 Speaker 1: buy them lower protein based yogurts. And for small children, 372 00:16:06,600 --> 00:16:09,680 Speaker 1: you know, for babies, toddlers and kids under you know, 373 00:16:09,760 --> 00:16:14,000 Speaker 1: ten twelve, the yogurt should be having roughly between sort 374 00:16:14,000 --> 00:16:16,520 Speaker 1: of two to five grams of protein max per serving. 375 00:16:16,760 --> 00:16:18,720 Speaker 1: And then even if you're buying those small serfs, if 376 00:16:18,720 --> 00:16:21,680 Speaker 1: you're then giving your child three servings of that in 377 00:16:21,720 --> 00:16:23,280 Speaker 1: a meal because they don't want their dinner and they 378 00:16:23,320 --> 00:16:25,600 Speaker 1: just want yoga, yoga, yogat if you're giving them, you know, 379 00:16:25,640 --> 00:16:27,880 Speaker 1: one of the small kids yogas says, say four grams 380 00:16:27,880 --> 00:16:29,320 Speaker 1: of protein it, but you're giving them. 381 00:16:29,240 --> 00:16:30,280 Speaker 2: Three of them. 382 00:16:30,680 --> 00:16:34,160 Speaker 1: That's what Tom Mass is not must twelve grams of protein, right, 383 00:16:34,400 --> 00:16:38,600 Speaker 1: It's still too much in one serving, So moderation's definitely key. 384 00:16:38,840 --> 00:16:40,760 Speaker 1: I'm very good at nutrition, not so great at maths. 385 00:16:40,760 --> 00:16:42,960 Speaker 1: I'm always very unclear as my clients about that. I 386 00:16:42,960 --> 00:16:44,240 Speaker 1: always have to get out my calculator. 387 00:16:44,320 --> 00:16:46,160 Speaker 3: I don't even understand that though. How could you have 388 00:16:46,200 --> 00:16:48,840 Speaker 3: done a dieteticstagram biochemistry and not be good at maths. 389 00:16:49,320 --> 00:16:51,200 Speaker 2: I just don't like it. I'm just not great at it. 390 00:16:51,200 --> 00:16:53,400 Speaker 4: It's all what we do is all numbers. How could 391 00:16:53,400 --> 00:16:54,280 Speaker 4: you not be good at it? 392 00:16:54,360 --> 00:16:56,880 Speaker 2: We live in twenty twenty three, We have calculators. 393 00:16:56,280 --> 00:16:58,360 Speaker 4: You know. Chesus not reassuring? 394 00:16:58,480 --> 00:16:59,920 Speaker 2: Is it? Cheeks? 395 00:17:00,680 --> 00:17:01,640 Speaker 4: She's quite good at mats. 396 00:17:01,680 --> 00:17:04,119 Speaker 3: She's just maybe she's not going to abstract thoughts. 397 00:17:04,480 --> 00:17:07,840 Speaker 1: I'm too hard on myself because you know, type A perfectionists. 398 00:17:07,840 --> 00:17:10,960 Speaker 1: So maybe I'm okay at it. I'm thinking on the fly. 399 00:17:11,760 --> 00:17:13,440 Speaker 1: If you wrote it down, you'd be right. She's okay. 400 00:17:13,440 --> 00:17:14,280 Speaker 1: She can do her numbers. 401 00:17:14,359 --> 00:17:15,520 Speaker 4: All the clients. Don't stress. 402 00:17:16,320 --> 00:17:18,000 Speaker 2: What are we talking about? Kids? Yogat? 403 00:17:18,119 --> 00:17:20,399 Speaker 4: So yogat? How many one a day? They kind of 404 00:17:20,440 --> 00:17:21,240 Speaker 4: more than one a day? 405 00:17:21,400 --> 00:17:23,360 Speaker 1: Yeah, yeah, So I just like, we're not being alarmist. 406 00:17:23,400 --> 00:17:25,000 Speaker 1: We don't want to stress people out or make people 407 00:17:25,000 --> 00:17:26,800 Speaker 1: feel guilty. You don't know what you don't know. And 408 00:17:26,800 --> 00:17:28,280 Speaker 1: this is why Susan and I are talking about it 409 00:17:28,320 --> 00:17:29,920 Speaker 1: on the podcast because it's really important. 410 00:17:29,960 --> 00:17:31,760 Speaker 2: So really, moderation is key. 411 00:17:31,840 --> 00:17:34,320 Speaker 1: Don't just keeps up learning your kids' diets with multiple 412 00:17:34,280 --> 00:17:37,320 Speaker 1: cups of milk, multiple serves of yogurt, is dairy good? Yes, 413 00:17:37,440 --> 00:17:41,359 Speaker 1: but is more dairy and more protein better. No, you know, 414 00:17:41,359 --> 00:17:43,720 Speaker 1: our children still need a diverse range in their diet 415 00:17:43,720 --> 00:17:46,280 Speaker 1: as well. We need some carbohydrates, we need some protein, 416 00:17:46,320 --> 00:17:49,000 Speaker 1: but not high protein, absolutely not. We need a serving 417 00:17:49,040 --> 00:17:51,480 Speaker 1: a healthy fats. We want some fruits, we want some vegies. 418 00:17:51,640 --> 00:17:53,280 Speaker 1: Hopefully if you're kids eat then we want a few 419 00:17:53,359 --> 00:17:56,639 Speaker 1: legumes in their diets as well. So diversity is absolutely 420 00:17:56,720 --> 00:17:58,960 Speaker 1: key for our kids. And so don't get hung up 421 00:17:59,000 --> 00:18:00,320 Speaker 1: on the fact that if you have more them in 422 00:18:00,320 --> 00:18:02,080 Speaker 1: the past, you know, you shouldn't be doing that, You've 423 00:18:02,080 --> 00:18:02,719 Speaker 1: done the wrong thing. 424 00:18:02,760 --> 00:18:03,760 Speaker 2: It's absolutely okay. 425 00:18:04,160 --> 00:18:06,520 Speaker 1: Just go more towards a brand that has a smaller amount, 426 00:18:06,680 --> 00:18:09,360 Speaker 1: you know, five grams or less per serving. And definitely, 427 00:18:09,400 --> 00:18:10,840 Speaker 1: you know, we've talked a lot about sugar in the 428 00:18:10,840 --> 00:18:12,919 Speaker 1: market as well. We really shouldn't be giving our kids 429 00:18:13,160 --> 00:18:14,680 Speaker 1: yogurts with added sugars in them. 430 00:18:14,960 --> 00:18:17,480 Speaker 3: I was so happy though, to see because it's so 431 00:18:17,560 --> 00:18:20,760 Speaker 3: hard to get kids yogurts of the right size, which 432 00:18:20,760 --> 00:18:23,800 Speaker 3: aren't too big, which don't have added sugar. And I 433 00:18:24,000 --> 00:18:26,679 Speaker 3: actually usually go for the Audi one when I get there, 434 00:18:26,720 --> 00:18:28,879 Speaker 3: but I don't always shop at Audi, so it's tricky. 435 00:18:29,160 --> 00:18:32,879 Speaker 3: But I'm so happy because Woolworths have finally released a 436 00:18:33,000 --> 00:18:35,840 Speaker 3: no added sugar kids yogurt at a good price point, 437 00:18:35,960 --> 00:18:37,840 Speaker 3: because let's be honest, some of these yogurts are like 438 00:18:37,920 --> 00:18:40,240 Speaker 3: two dollars a yogurt. More that's a lot in the 439 00:18:40,240 --> 00:18:43,760 Speaker 3: household budget. So I'm happy. And then you just said 440 00:18:43,760 --> 00:18:46,119 Speaker 3: to me that Coals have also now got finally a 441 00:18:46,160 --> 00:18:48,080 Speaker 3: no added sugar kids yogurts. 442 00:18:48,080 --> 00:18:49,280 Speaker 1: I've had it for a while. The one I buy 443 00:18:49,359 --> 00:18:52,160 Speaker 1: me for full transparency. It's the you Play petite mem 444 00:18:52,400 --> 00:18:56,159 Speaker 1: There's two types. Coal's brand though, the cold brand. This 445 00:18:56,280 --> 00:18:57,200 Speaker 1: is a Woolies brand. 446 00:18:57,560 --> 00:18:58,640 Speaker 4: This is a band. 447 00:18:58,760 --> 00:19:00,800 Speaker 1: This is affordable though, Like there are dollar ten per 448 00:19:00,960 --> 00:19:04,000 Speaker 1: pouch and that's baby yoga. It's baby yoga, but kids 449 00:19:04,040 --> 00:19:08,359 Speaker 1: could be coo, No, you can't send that in lunchboxes kids, baby, Yeah, no, 450 00:19:08,480 --> 00:19:10,439 Speaker 1: this is I've used that one when. 451 00:19:10,280 --> 00:19:14,200 Speaker 3: I had babies or toddlers. Yeah, but for primary school 452 00:19:14,240 --> 00:19:17,760 Speaker 3: age kids. Finally Woolies have got a lunchbox friendly looking 453 00:19:18,160 --> 00:19:21,080 Speaker 3: primary school age yogat with no added sugar. But can 454 00:19:21,119 --> 00:19:23,800 Speaker 3: we just also just mention that what you 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 00:19:27,200 --> 00:19:29,520 Speaker 2: I don't know. Look, i've reviewed all of them. 458 00:19:29,560 --> 00:19:31,399 Speaker 1: All of the kids in toddler and baby yogas have 459 00:19:31,440 --> 00:19:33,920 Speaker 1: added cream into them, and I know that fat is important, 460 00:19:33,960 --> 00:19:35,719 Speaker 1: but I just think we can add fat through our 461 00:19:35,760 --> 00:19:37,480 Speaker 1: kids stance in other ways. I don't know why they're 462 00:19:37,480 --> 00:19:40,159 Speaker 1: adding cream, like they actively add cream into all the 463 00:19:40,240 --> 00:19:43,160 Speaker 1: children's yogurts, and maybe it's a boost the calories. Maybe 464 00:19:43,160 --> 00:19:44,800 Speaker 1: it's a boosts of fat, like I know they need 465 00:19:44,800 --> 00:19:46,600 Speaker 1: more calories than fat, but I just think we can 466 00:19:46,640 --> 00:19:49,080 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 00:19:51,280 --> 00:19:53,320 Speaker 1: brand of kids or toddly yogurt on the market that 469 00:19:53,400 --> 00:19:54,520 Speaker 1: doesn't add added cream. 470 00:19:54,600 --> 00:19:56,159 Speaker 2: So for me, I go for one. 471 00:19:56,320 --> 00:19:58,320 Speaker 1: For me, you know she's she's not yet two, So 472 00:19:58,560 --> 00:20:00,959 Speaker 1: babies and toddlers, I go for some around the seventy 473 00:20:00,960 --> 00:20:04,120 Speaker 1: gram size. I want less than definitely less than five 474 00:20:04,160 --> 00:20:07,800 Speaker 1: grams approtein, ideally only about three, and ideally no added 475 00:20:07,840 --> 00:20:09,639 Speaker 1: sugar in there as well. There will be natural sugars 476 00:20:09,680 --> 00:20:12,160 Speaker 1: occurring within the milk because that's how yogat is made, 477 00:20:12,200 --> 00:20:14,119 Speaker 1: and milk has naturally added sugars in there. But we 478 00:20:14,160 --> 00:20:16,160 Speaker 1: definitely don't want any added sugars into. 479 00:20:16,000 --> 00:20:18,399 Speaker 3: Their Yes, good, a lot of info and yoga, and 480 00:20:18,400 --> 00:20:20,080 Speaker 3: what we'll do in our socials over the next few 481 00:20:20,119 --> 00:20:22,040 Speaker 3: weeks as well is start to highlight some of those 482 00:20:22,080 --> 00:20:25,080 Speaker 3: because I think it's a very important message that isn't 483 00:20:25,359 --> 00:20:27,400 Speaker 3: spoken about as much as it should be in terms 484 00:20:27,400 --> 00:20:30,879 Speaker 3: of kids' requirements. All right, Well, for our final segment 485 00:20:30,920 --> 00:20:33,320 Speaker 3: of the day, this is a question that's come through 486 00:20:33,880 --> 00:20:36,680 Speaker 3: on our Instagram which I thought is probably quite relevant 487 00:20:36,720 --> 00:20:39,359 Speaker 3: to several or quite a few people listening, and it 488 00:20:39,440 --> 00:20:42,520 Speaker 3: was from a concerned mum whose child is on HATEDHD 489 00:20:42,760 --> 00:20:46,600 Speaker 3: medication and has the real stress around them having you know, 490 00:20:46,680 --> 00:20:49,520 Speaker 3: not eating all day at school and getting enough nutrients. So, 491 00:20:49,920 --> 00:20:51,760 Speaker 3: first of all, I will say that is very common 492 00:20:52,080 --> 00:20:55,119 Speaker 3: that children who are on ADHD medication will know that 493 00:20:55,119 --> 00:20:57,280 Speaker 3: they literally have no appetite, and particularly if you've got 494 00:20:57,280 --> 00:20:59,239 Speaker 3: a child who's not overly interested in food, they can 495 00:20:59,280 --> 00:21:02,280 Speaker 3: certainly come home having eaten very little. So first of all, 496 00:21:02,280 --> 00:21:04,720 Speaker 3: it's quite common. The next thing is the good news 497 00:21:04,760 --> 00:21:06,680 Speaker 3: is that kids don't need a huge amount of food, 498 00:21:06,800 --> 00:21:09,560 Speaker 3: so they're not going to starve, you know, by not 499 00:21:09,600 --> 00:21:11,320 Speaker 3: eating that much. But some of the tricks that we 500 00:21:11,400 --> 00:21:14,280 Speaker 3: have just to get them going. You can't go past 501 00:21:14,320 --> 00:21:17,920 Speaker 3: liquid calories both before school and at school. Now, I'm 502 00:21:17,960 --> 00:21:20,439 Speaker 3: not a massive fan of liquid meal drinks in general 503 00:21:20,480 --> 00:21:22,720 Speaker 3: because I find they're relatively high in added sugars. But 504 00:21:22,760 --> 00:21:24,560 Speaker 3: I think in this instance, when you're dealing with a 505 00:21:24,640 --> 00:21:28,000 Speaker 3: child who isn't eating a whole lot from a micronutrient perspective, 506 00:21:28,040 --> 00:21:29,479 Speaker 3: things like up and goes, do you have a lot 507 00:21:29,520 --> 00:21:32,720 Speaker 3: of nutrient fortification. They've often got calcium, a good amount 508 00:21:32,720 --> 00:21:36,160 Speaker 3: of protein in a controlled amount, a lot of begrit, vitamin's, 509 00:21:36,240 --> 00:21:38,639 Speaker 3: vitamin C, someone's vitamin D added. So I think they 510 00:21:38,640 --> 00:21:40,760 Speaker 3: can be a great addition to the lunch box or 511 00:21:40,800 --> 00:21:43,040 Speaker 3: even a little flavored milk drink. Yes, there is some 512 00:21:43,080 --> 00:21:44,919 Speaker 3: added sugar in there, but at least they're getting some 513 00:21:45,000 --> 00:21:48,240 Speaker 3: very good quality nutrition because what I do see Land 514 00:21:48,800 --> 00:21:50,720 Speaker 3: is that parents are so desperate to get the kids 515 00:21:50,800 --> 00:21:52,880 Speaker 3: to eat that they'll basically feed them rubbish. So they'll 516 00:21:52,920 --> 00:21:54,679 Speaker 3: put the two minute noodles in there, they'll put the 517 00:21:54,720 --> 00:21:57,560 Speaker 3: tiny teddies, they'll put the shapes in because they find 518 00:21:57,560 --> 00:21:59,680 Speaker 3: that the kids may eat that. But let's be honest, 519 00:22:00,480 --> 00:22:03,920 Speaker 3: it's severely lacking in key nutrients, particularly protein and good 520 00:22:03,960 --> 00:22:07,880 Speaker 3: quality carbohydrate. So I would be very reluctant to substitute 521 00:22:07,960 --> 00:22:11,080 Speaker 3: crap quality food for something that might have some maated sugar, 522 00:22:11,080 --> 00:22:13,880 Speaker 3: but at least tick some other nutritional boxes. So try 523 00:22:13,920 --> 00:22:16,440 Speaker 3: and get the liquid calories in if you can. If 524 00:22:16,440 --> 00:22:19,679 Speaker 3: they will eat something like peanut butter or avocado before 525 00:22:19,720 --> 00:22:21,680 Speaker 3: school and a bit of toast, that's a great way 526 00:22:21,720 --> 00:22:24,320 Speaker 3: to get some very high energy nutrients into them, even 527 00:22:24,320 --> 00:22:26,359 Speaker 3: if they just have half a piece, that's a great option. 528 00:22:26,960 --> 00:22:30,280 Speaker 3: Smoothies at home again, or even home baking if you've 529 00:22:30,280 --> 00:22:32,920 Speaker 3: got time to do some muffins at home, some banana bread. 530 00:22:32,960 --> 00:22:35,120 Speaker 3: You can then throw some extra yogurt in it, some 531 00:22:35,240 --> 00:22:37,520 Speaker 3: dark choc bits and really flavor it up. So they're 532 00:22:37,520 --> 00:22:39,960 Speaker 3: getting a lot of nutrition in a relatively small amount 533 00:22:39,960 --> 00:22:42,199 Speaker 3: of food. And then when they come home, make the 534 00:22:42,240 --> 00:22:44,520 Speaker 3: most of those opportune times like the commute in the 535 00:22:44,560 --> 00:22:47,400 Speaker 3: car when they're not so aware of your forcing food 536 00:22:47,440 --> 00:22:49,760 Speaker 3: in just to say here's a quick snack, and again 537 00:22:49,840 --> 00:22:52,359 Speaker 3: looking for things that might have some nutrient quality. So 538 00:22:52,400 --> 00:22:54,600 Speaker 3: once they're away from school, if they can eat nuts 539 00:22:54,760 --> 00:22:56,960 Speaker 3: with a chocolate drizzle in the car on the way home, 540 00:22:57,240 --> 00:22:58,800 Speaker 3: you might do a little bit of a snack box 541 00:22:58,840 --> 00:23:01,760 Speaker 3: that might have some peanut butter or some hummus, some 542 00:23:01,760 --> 00:23:03,920 Speaker 3: cut up fruits, some cut up vegetables, just to mix 543 00:23:03,960 --> 00:23:06,159 Speaker 3: it up a little bit. And then if all those fails, 544 00:23:06,160 --> 00:23:09,399 Speaker 3: I'd try the liquid nutrition again, smoothie, even a frozen 545 00:23:09,480 --> 00:23:12,199 Speaker 3: yogurt ice cream. So everything that they do eat of 546 00:23:12,240 --> 00:23:14,600 Speaker 3: the very small amount is good quality because what you 547 00:23:14,640 --> 00:23:17,480 Speaker 3: don't want is for them to waste their calories on 548 00:23:17,640 --> 00:23:19,959 Speaker 3: just process carbohydrates and that's all the late because then 549 00:23:19,960 --> 00:23:21,960 Speaker 3: they're missing out on a lot of key nutrients. 550 00:23:22,600 --> 00:23:24,439 Speaker 1: And I've seen those little hacks online where a lot 551 00:23:24,480 --> 00:23:26,879 Speaker 1: of mums do different types of school lunchboxes, and the 552 00:23:26,920 --> 00:23:28,560 Speaker 1: pin wheels are really good. So you could use a 553 00:23:28,560 --> 00:23:30,680 Speaker 1: little bit of sort of light pastry and you just 554 00:23:30,760 --> 00:23:32,639 Speaker 1: roll them up. You can put cheese and vegamite in there. 555 00:23:32,640 --> 00:23:34,800 Speaker 1: You can put a bit of ham and there, vegetarians 556 00:23:34,800 --> 00:23:36,560 Speaker 1: and lentils and some cheese or something like that, just 557 00:23:36,640 --> 00:23:38,919 Speaker 1: to boost the quality as well. Like it is higher calorie, 558 00:23:38,920 --> 00:23:41,119 Speaker 1: but that's what we want for kids with the ADHD 559 00:23:41,200 --> 00:23:43,400 Speaker 1: medication because they are they're on the goal all the time, 560 00:23:43,400 --> 00:23:45,320 Speaker 1: they're burning off all their energy, and they don't really 561 00:23:45,359 --> 00:23:47,560 Speaker 1: have that kind of concentration to kind of sit and 562 00:23:47,600 --> 00:23:49,520 Speaker 1: have a meal for you know, twenty thirty minutes like 563 00:23:49,520 --> 00:23:52,080 Speaker 1: some of their peers perhaps, But I would also say 564 00:23:52,280 --> 00:23:54,480 Speaker 1: lunchbox is one thing that maximize the time they're at 565 00:23:54,520 --> 00:23:56,840 Speaker 1: home with you. Generally, most kids will have a breakfast 566 00:23:56,880 --> 00:23:58,560 Speaker 1: and a dinner at home each day. Now by the 567 00:23:58,600 --> 00:24:01,960 Speaker 1: dinner time can be feral, you know, it's that witching hour, 568 00:24:02,080 --> 00:24:03,639 Speaker 1: like trying to get me or as a toddler, to 569 00:24:03,680 --> 00:24:05,399 Speaker 1: sit in a high chair for dinner time. It's just 570 00:24:05,480 --> 00:24:08,080 Speaker 1: unheard of. Like she sometimes stands in her learning tower, 571 00:24:08,119 --> 00:24:10,399 Speaker 1: sometimes just walks around the house eating. It's a nightmare 572 00:24:10,400 --> 00:24:12,119 Speaker 1: with a new house. You just want to follow around 573 00:24:12,119 --> 00:24:14,600 Speaker 1: with a vacuum. But and you know she's just a 574 00:24:14,600 --> 00:24:16,920 Speaker 1: stand and toddler. So it's like, do you really try 575 00:24:16,960 --> 00:24:18,800 Speaker 1: to maximize the meals that you do have and make 576 00:24:18,840 --> 00:24:21,639 Speaker 1: that really finger food kind of friendly food. So instead 577 00:24:21,680 --> 00:24:24,120 Speaker 1: of doing, you know, a full plate of spaghetti Bolwonna's, 578 00:24:24,160 --> 00:24:26,600 Speaker 1: perhaps just put the mint separately, you know, the pass 579 00:24:26,640 --> 00:24:28,280 Speaker 1: that they can hold on and kind of walk around 580 00:24:28,320 --> 00:24:31,360 Speaker 1: with it if they want maybe do more deconstructed buffet 581 00:24:31,440 --> 00:24:33,880 Speaker 1: type meals rather than that one bowl kind of meal, 582 00:24:33,920 --> 00:24:35,280 Speaker 1: so they don't feel that pressure to have to sit 583 00:24:35,400 --> 00:24:37,520 Speaker 1: and eat it. They can kind of get up, walk around, 584 00:24:37,600 --> 00:24:39,920 Speaker 1: come back to it, not have that sort of combined 585 00:24:39,960 --> 00:24:41,960 Speaker 1: pressure to have to eat, you know, in the one 586 00:24:42,000 --> 00:24:43,840 Speaker 1: sitting all the time. And I will also say that 587 00:24:43,880 --> 00:24:47,520 Speaker 1: breakfast for most kids is the best meal of the day, 588 00:24:47,560 --> 00:24:49,560 Speaker 1: So don't freak out if they're not eating much at lunch, 589 00:24:49,640 --> 00:24:52,040 Speaker 1: at dinner. Really try to maximize breakfast as much as 590 00:24:52,040 --> 00:24:54,399 Speaker 1: possible and offer a hot meal if you can. Like 591 00:24:54,440 --> 00:24:56,919 Speaker 1: I think we've just learned as a society that we 592 00:24:56,920 --> 00:24:59,280 Speaker 1: should wake up and eat like sugar types of things 593 00:24:59,320 --> 00:25:02,840 Speaker 1: a breakfast, whether sugary cereal, you know, sugar types are smoothies, 594 00:25:03,040 --> 00:25:04,879 Speaker 1: whether it's like jam on toast, and we're just so 595 00:25:05,000 --> 00:25:07,399 Speaker 1: conditioned to doing that, but swapping to more of a 596 00:25:07,400 --> 00:25:10,680 Speaker 1: savory meal, like a lot of countries, like my family's Malaysian, 597 00:25:10,720 --> 00:25:13,520 Speaker 1: and they always have a hot based savory meal for breakfast, 598 00:25:13,520 --> 00:25:15,560 Speaker 1: and if they ever have cereal or biscuits, it's as 599 00:25:15,560 --> 00:25:17,399 Speaker 1: a snack like that to them as a snack food, 600 00:25:17,680 --> 00:25:20,159 Speaker 1: and they'll have sturf fries or congie or you know, 601 00:25:20,200 --> 00:25:22,680 Speaker 1: a savory based type of porridge for breakfast. So it's 602 00:25:22,720 --> 00:25:25,240 Speaker 1: a really Western thing to have a sweet thing for breakfast. 603 00:25:25,240 --> 00:25:27,439 Speaker 1: So if you can try to maximize breakfast, just do 604 00:25:27,840 --> 00:25:30,040 Speaker 1: you know, for your older kids, some eggs on toasts, 605 00:25:30,119 --> 00:25:32,760 Speaker 1: or you might want to do some savory muffins of breakfast. 606 00:25:32,800 --> 00:25:34,920 Speaker 1: You might want to do some baked beans on toast. 607 00:25:35,000 --> 00:25:36,719 Speaker 1: Like really, just try to get in a bit of protein, 608 00:25:36,800 --> 00:25:38,800 Speaker 1: a bit of vegetables to load them up and kind 609 00:25:38,800 --> 00:25:40,960 Speaker 1: of get those good stable blood sugars to help them 610 00:25:41,000 --> 00:25:43,080 Speaker 1: concentrate throughout the day as well. So I feel like 611 00:25:43,080 --> 00:25:45,719 Speaker 1: you should be we should be maximizing breakfast more as 612 00:25:45,800 --> 00:25:48,159 Speaker 1: parents and not stressing as much about dinner as we 613 00:25:48,200 --> 00:25:50,919 Speaker 1: do because kids are so overtired a lot of the 614 00:25:50,920 --> 00:25:52,720 Speaker 1: time by the time it gets to dinner that if 615 00:25:52,760 --> 00:25:55,080 Speaker 1: we can get more nutrients and at breakfast they've just 616 00:25:55,119 --> 00:25:57,119 Speaker 1: woken up, they're in a good mood. You know, we 617 00:25:57,160 --> 00:25:58,919 Speaker 1: want to fuel them up better for the day. So 618 00:25:59,000 --> 00:26:01,200 Speaker 1: try not to lean on the showroo types of cereals 619 00:26:01,200 --> 00:26:03,199 Speaker 1: and jams on toast too much. Try to put a 620 00:26:03,200 --> 00:26:05,119 Speaker 1: bit more protein on the toast or trying to have 621 00:26:05,400 --> 00:26:07,320 Speaker 1: as I said, even you know, present a lunch. A 622 00:26:07,359 --> 00:26:09,560 Speaker 1: typical lunch or a dinner meal at the breakfast table 623 00:26:09,600 --> 00:26:11,280 Speaker 1: and see how you go with that, and we might 624 00:26:11,320 --> 00:26:13,400 Speaker 1: just want that they eat that little bit more. Sometimes 625 00:26:13,440 --> 00:26:15,840 Speaker 1: it's not always practical, but it's good to you. Always 626 00:26:15,880 --> 00:26:17,399 Speaker 1: mix it up and try some different things. 627 00:26:17,880 --> 00:26:18,480 Speaker 4: Yeah, I think. 628 00:26:18,560 --> 00:26:20,159 Speaker 3: And if all thus fails, yeah, just try and get 629 00:26:20,160 --> 00:26:22,080 Speaker 3: them to drink something half decent is a pretty good 630 00:26:22,080 --> 00:26:24,800 Speaker 3: starting point, all right. Well, that brings us to the 631 00:26:24,920 --> 00:26:26,879 Speaker 3: end of the Nutrition Couch for another Sunday. If you 632 00:26:26,880 --> 00:26:29,399 Speaker 3: haven't done so already, please subscribe and keep telling your 633 00:26:29,400 --> 00:26:31,959 Speaker 3: friends so we can continue to grow. And we got 634 00:26:32,000 --> 00:26:35,640 Speaker 3: to see you on Wednesday for our regular midweek motivational drop. 635 00:26:35,760 --> 00:26:39,880 Speaker 4: Have a good week.