1 00:00:00,760 --> 00:00:02,960 Speaker 1: Do you regularly pack a lunchbox for a family member 2 00:00:03,120 --> 00:00:06,640 Speaker 1: or maybe even yourself. On today's episode of The Nutrition Couch, 3 00:00:06,680 --> 00:00:09,520 Speaker 1: we chat the number one mistake we make when packing 4 00:00:09,520 --> 00:00:11,879 Speaker 1: a lunchbox and the easy changes to make to get 5 00:00:11,920 --> 00:00:15,920 Speaker 1: the balance right to create a nutritious and filling lunchbox. Hi, 6 00:00:16,040 --> 00:00:18,919 Speaker 1: I'm Leanne Ward and I'm Susie Burrow, and every week 7 00:00:18,960 --> 00:00:21,639 Speaker 1: we bring you The Nutrition Couch, the biweekly podcast that 8 00:00:21,720 --> 00:00:23,600 Speaker 1: keeps you up to date on everything that you need 9 00:00:23,640 --> 00:00:26,680 Speaker 1: to know in the world of nutrition as well as lunchboxes. 10 00:00:26,720 --> 00:00:28,280 Speaker 2: Today we chat all things. 11 00:00:28,040 --> 00:00:30,479 Speaker 1: Motivation and how to find yours if it's run away 12 00:00:30,520 --> 00:00:33,400 Speaker 1: this spring, and our listener question is all about a 13 00:00:33,400 --> 00:00:35,879 Speaker 1: special type of fat for fat loss and if it 14 00:00:36,000 --> 00:00:40,280 Speaker 1: actually works. So Susie, starting off today, I sent you 15 00:00:40,280 --> 00:00:42,879 Speaker 1: a really interesting article that I actually saw online, but 16 00:00:42,880 --> 00:00:44,720 Speaker 1: it was originally posted on news dot com. I think 17 00:00:44,760 --> 00:00:46,839 Speaker 1: I saw it on Facebook and the comments section was 18 00:00:46,880 --> 00:00:48,800 Speaker 1: blowing up, and I just you know when you see 19 00:00:48,800 --> 00:00:50,600 Speaker 1: those articles on Facebook and they have like five hundred 20 00:00:50,600 --> 00:00:52,760 Speaker 1: comments and you're clicking it for kicks, and I was like, what. 21 00:00:52,800 --> 00:00:53,840 Speaker 2: I didn't even look at the headline. 22 00:00:53,840 --> 00:00:55,200 Speaker 1: I didn't even see what it was about But it 23 00:00:55,240 --> 00:00:57,880 Speaker 1: was essentially an article of this lady who'd packed her 24 00:00:57,920 --> 00:01:00,680 Speaker 1: kid's lunchbox. The kid was eight years old, and she 25 00:01:00,760 --> 00:01:02,560 Speaker 1: showcased what she packed for the kid, and there was 26 00:01:02,600 --> 00:01:04,080 Speaker 1: quite a lot of food in that lunch box, and 27 00:01:04,080 --> 00:01:05,960 Speaker 1: she was like, oh my goodness, my eight year old 28 00:01:06,000 --> 00:01:08,800 Speaker 1: devoursed this then comes home and raids the pantry and 29 00:01:08,800 --> 00:01:11,119 Speaker 1: it's like a bottomless pit. Does any other parent feel 30 00:01:11,120 --> 00:01:13,920 Speaker 1: the same? And the comment section was blowing up because 31 00:01:14,160 --> 00:01:17,240 Speaker 1: essentially the lunchbox was it had like a sugar yogurt, 32 00:01:17,319 --> 00:01:19,320 Speaker 1: a popper, It had some fruit, It had a bit 33 00:01:19,360 --> 00:01:22,440 Speaker 1: of cucumber or a cherry tomato. There was like a sandwich, 34 00:01:22,440 --> 00:01:23,920 Speaker 1: but you couldn't tell of it had like a spread 35 00:01:23,959 --> 00:01:25,640 Speaker 1: on it, Like I didn't know what was on the sandwich. 36 00:01:25,800 --> 00:01:26,360 Speaker 2: It had some. 37 00:01:26,280 --> 00:01:29,360 Speaker 1: Crackers, some pringles, like it was a lunchbox with a 38 00:01:29,360 --> 00:01:32,240 Speaker 1: lot of processed foods. But that's not the point I'm 39 00:01:32,240 --> 00:01:34,240 Speaker 1: trying to make. Like the comment section, of course, was 40 00:01:34,240 --> 00:01:36,800 Speaker 1: filled with parents being like, oh my goodness, the amount 41 00:01:36,880 --> 00:01:39,360 Speaker 1: of sugars and artificial colors, and of course your kids 42 00:01:39,440 --> 00:01:42,560 Speaker 1: hungry because you're feeding them nothing but preservatives and all 43 00:01:42,600 --> 00:01:44,800 Speaker 1: of this stuff. And people like talking about ADHD and 44 00:01:44,840 --> 00:01:46,520 Speaker 1: like it was. It was awful, like this poor mom, 45 00:01:46,560 --> 00:01:47,880 Speaker 1: like they were going at it, like she was just 46 00:01:47,880 --> 00:01:50,600 Speaker 1: trying to feed her kid. But I didn't obviously want 47 00:01:50,600 --> 00:01:53,360 Speaker 1: to talk about attacking this lady. I wanted to talk 48 00:01:53,400 --> 00:01:56,400 Speaker 1: about what happens when we pack a lunchbox, that the 49 00:01:56,440 --> 00:01:59,600 Speaker 1: macronutrient distribution is wrong, and that's why our kids are 50 00:01:59,600 --> 00:02:03,200 Speaker 1: feeling really hungry. So irrespective of the fact that lunchbox 51 00:02:03,240 --> 00:02:05,120 Speaker 1: had a lot of packaged food in there, you do 52 00:02:05,160 --> 00:02:06,640 Speaker 1: the best you can do as a parent, right, We're 53 00:02:06,640 --> 00:02:08,799 Speaker 1: not here to judge you. But what I want Paris 54 00:02:08,800 --> 00:02:11,520 Speaker 1: to think about is adding in some protein and some 55 00:02:11,639 --> 00:02:16,160 Speaker 1: healthy fat into that lunchbox. Essentially, that lunchbox was bulk calves, right, 56 00:02:16,200 --> 00:02:18,880 Speaker 1: And there's nothing wrong with calves, particularly for kids, they're growing, 57 00:02:18,919 --> 00:02:21,840 Speaker 1: they're active, they need it. But the problem with carbohydrates 58 00:02:21,919 --> 00:02:24,560 Speaker 1: is particularly the type of carbohydrates she was putting in 59 00:02:24,560 --> 00:02:27,640 Speaker 1: that lunchbox. They weren't whole grain, they weren't high fiber, 60 00:02:27,960 --> 00:02:30,440 Speaker 1: They didn't give you that lasting energy. She had really 61 00:02:30,480 --> 00:02:33,160 Speaker 1: those quick types of refined calves, which we say for 62 00:02:33,240 --> 00:02:36,040 Speaker 1: most adults, particularly those trying to lose weight. We don't 63 00:02:36,080 --> 00:02:38,200 Speaker 1: want to have too much of because they really just 64 00:02:38,240 --> 00:02:40,680 Speaker 1: don't keep us full. So although there was a decent 65 00:02:40,720 --> 00:02:43,440 Speaker 1: amount of food in this lunchbox, this kid, I don't 66 00:02:43,440 --> 00:02:44,840 Speaker 1: know if it was a girl or a boy, was 67 00:02:44,880 --> 00:02:48,360 Speaker 1: coming home absolutely ravenous and raising the pantry because it 68 00:02:48,400 --> 00:02:50,760 Speaker 1: had no sustenance to it. And we know that there 69 00:02:50,760 --> 00:02:53,840 Speaker 1: are two nutrients that really helped provide us with that 70 00:02:53,960 --> 00:02:56,800 Speaker 1: bulk and that satiety to leave us feeling full of 71 00:02:56,800 --> 00:02:59,080 Speaker 1: for longer. The first one is protein and the second 72 00:02:59,120 --> 00:03:01,600 Speaker 1: one is fat, and then fiber also gets a gold 73 00:03:01,639 --> 00:03:04,519 Speaker 1: star from things like salads and vegetables and whole grains 74 00:03:04,520 --> 00:03:06,240 Speaker 1: and fruit. So there was a little bit of fruit 75 00:03:06,280 --> 00:03:07,600 Speaker 1: in the lunch box and there was a couple of 76 00:03:07,680 --> 00:03:09,840 Speaker 1: veggie sticks, so it wasn't like it was all bad, 77 00:03:10,160 --> 00:03:12,840 Speaker 1: but the big thing that it was lacking was protein 78 00:03:13,040 --> 00:03:15,320 Speaker 1: and enough fiber as well. Like the bread wasn't a 79 00:03:15,360 --> 00:03:18,000 Speaker 1: dense whole grain one. There wasn't as far as I 80 00:03:18,000 --> 00:03:19,280 Speaker 1: could tell, protein on the bread. 81 00:03:19,320 --> 00:03:19,760 Speaker 2: There was it. 82 00:03:19,760 --> 00:03:21,680 Speaker 1: There was a yogurt, but it wasn't, you know, like 83 00:03:21,720 --> 00:03:23,800 Speaker 1: it was quite a high sugar fruit type of yogurt. 84 00:03:23,960 --> 00:03:25,240 Speaker 2: So really that poor. 85 00:03:25,160 --> 00:03:28,880 Speaker 1: Child didn't have anything that slowed down the digestion of 86 00:03:28,919 --> 00:03:31,200 Speaker 1: those carbohydrates in a tummy to keep it full of 87 00:03:31,200 --> 00:03:31,600 Speaker 1: the longer. 88 00:03:31,680 --> 00:03:31,840 Speaker 2: Now. 89 00:03:31,840 --> 00:03:33,680 Speaker 1: I know a lot of schools have a no nut policy, 90 00:03:33,880 --> 00:03:35,600 Speaker 1: and I'm all for that because Mia has quite bad 91 00:03:35,720 --> 00:03:36,400 Speaker 1: nut allergies. 92 00:03:36,560 --> 00:03:37,760 Speaker 2: But there are other types. 93 00:03:37,520 --> 00:03:39,920 Speaker 1: Of healthy fats so you can add into lunchboxes too, 94 00:03:40,280 --> 00:03:41,920 Speaker 1: And cheese is a great one that you can put 95 00:03:41,960 --> 00:03:44,040 Speaker 1: onto a sandwich. Even you know, a little bit of 96 00:03:44,120 --> 00:03:46,920 Speaker 1: chicken breast, put an ice brick into the lunchbox if 97 00:03:46,960 --> 00:03:48,400 Speaker 1: you want. You just need to add a little bit 98 00:03:48,400 --> 00:03:50,600 Speaker 1: more protein and a little bit of some healthy fats 99 00:03:50,640 --> 00:03:53,080 Speaker 1: into that lunch box, and that's what's going to provide 100 00:03:53,080 --> 00:03:55,840 Speaker 1: the sustenance to tie our kids over. And same with 101 00:03:55,880 --> 00:03:57,960 Speaker 1: adults as well. If you're packing a lunchbox and it's 102 00:03:57,960 --> 00:04:00,120 Speaker 1: a sandwich with a bit of spread, like a bit 103 00:04:00,120 --> 00:04:02,440 Speaker 1: of veggimid and butter, then you've got some rice crackers 104 00:04:02,440 --> 00:04:03,440 Speaker 1: that he got a bit of dip, and he got 105 00:04:03,480 --> 00:04:05,520 Speaker 1: some veggie sticks, and he've got I don't know, like 106 00:04:05,560 --> 00:04:08,320 Speaker 1: a homemade biscuit or something like that. Although it's not 107 00:04:08,360 --> 00:04:12,480 Speaker 1: inherently bad food. Again, it's mostly just carbohydrates, and they're 108 00:04:12,480 --> 00:04:14,840 Speaker 1: giving us that quick energy and it's not tying us 109 00:04:14,880 --> 00:04:17,679 Speaker 1: over for a few hours like a meal really should. 110 00:04:17,800 --> 00:04:19,640 Speaker 1: So that was the biggest thing that I wanted to 111 00:04:19,680 --> 00:04:22,440 Speaker 1: talk about in that lunchbox, Susie. But the poor lady, 112 00:04:22,600 --> 00:04:25,000 Speaker 1: she was really coppying it on social media. There was 113 00:04:25,000 --> 00:04:26,719 Speaker 1: a lot of I guess package type food in that 114 00:04:26,800 --> 00:04:28,520 Speaker 1: lunch box. And it's totally okay. And you and I 115 00:04:28,600 --> 00:04:31,240 Speaker 1: have had conversations before where we're not purius at all. 116 00:04:31,279 --> 00:04:33,040 Speaker 1: We're happy to give our kids. You know, Mia has 117 00:04:33,120 --> 00:04:35,400 Speaker 1: little packets of biscuits all that sort of thing. Sometimes, 118 00:04:35,440 --> 00:04:37,600 Speaker 1: so she has little packets of crackers and that sort 119 00:04:37,640 --> 00:04:39,560 Speaker 1: of thing. But it's not the only thing we want 120 00:04:39,600 --> 00:04:41,200 Speaker 1: to put in our kid's lunchbox. It has to be 121 00:04:41,240 --> 00:04:43,440 Speaker 1: quite well rounded. And just off the top of my head, 122 00:04:43,440 --> 00:04:45,599 Speaker 1: boiled eggs are a really good protein source, or something 123 00:04:45,640 --> 00:04:48,360 Speaker 1: like some roasted chickpeas, or just sometimes I use tin 124 00:04:48,400 --> 00:04:50,640 Speaker 1: black beans or tinned lentils as well. I put them 125 00:04:50,640 --> 00:04:52,400 Speaker 1: into a lot of me as lunch plates as well, 126 00:04:52,480 --> 00:04:55,000 Speaker 1: because again they're providing that box, that protein and that 127 00:04:55,040 --> 00:04:57,200 Speaker 1: fiber that helped to fill the tummy up for a 128 00:04:57,240 --> 00:04:57,919 Speaker 1: little bit longer. 129 00:04:58,240 --> 00:05:00,640 Speaker 3: What do you think, Oh, it's the most an issue, 130 00:05:00,680 --> 00:05:03,240 Speaker 3: and it really is tricky. When I worked as a 131 00:05:03,279 --> 00:05:05,880 Speaker 3: pediatric dietician at the children's hospital, I used to follow 132 00:05:05,880 --> 00:05:10,440 Speaker 3: the lunch box formula of one vegetable, one fruit, one 133 00:05:10,560 --> 00:05:13,760 Speaker 3: package snack that contained less than one hundred calories, and 134 00:05:13,800 --> 00:05:17,720 Speaker 3: then a protein food because we would routinely see kids 135 00:05:17,720 --> 00:05:21,560 Speaker 3: who were starving having sandwiches with sort of a plane 136 00:05:21,680 --> 00:05:25,880 Speaker 3: spread on them, jam vegimite, and then fruit, always fruit, 137 00:05:25,920 --> 00:05:29,720 Speaker 3: but very rarely vegetables, a box of juice in many cases, 138 00:05:29,960 --> 00:05:32,320 Speaker 3: and then multiple snacks. You know, there was research done 139 00:05:32,360 --> 00:05:35,760 Speaker 3: from a Melbourne school going back several I want to say, 140 00:05:35,760 --> 00:05:38,760 Speaker 3: at least ten years now that found on average, kids 141 00:05:38,800 --> 00:05:41,719 Speaker 3: at a primary school were consuming three package snacks per day. 142 00:05:41,839 --> 00:05:44,159 Speaker 3: So I think when we get this uproar on social media, 143 00:05:44,160 --> 00:05:47,400 Speaker 3: it's not necessarily representative of what the average person is doing. 144 00:05:47,720 --> 00:05:50,839 Speaker 3: I think they're often a more privileged group who perhaps 145 00:05:50,880 --> 00:05:54,600 Speaker 3: have the capacity and time to make homemade lunch box fillers. 146 00:05:54,600 --> 00:05:56,479 Speaker 3: And I think, you know, let's be honest, a lot 147 00:05:56,520 --> 00:05:58,719 Speaker 3: of people are buying those packaged foods and they're all 148 00:05:58,760 --> 00:06:01,520 Speaker 3: carbohydrate based, even they're healthier ones, whether it's a fruit 149 00:06:01,560 --> 00:06:05,440 Speaker 3: stick or rice snack, they're all heavy refined process carbohydrate. 150 00:06:05,600 --> 00:06:07,440 Speaker 3: So if you look at that, it can add up 151 00:06:07,440 --> 00:06:10,160 Speaker 3: to eighty one hundred grams of refined carbohydrate with very 152 00:06:10,240 --> 00:06:13,120 Speaker 3: very little protein. So some of the foods that I 153 00:06:13,200 --> 00:06:16,600 Speaker 3: routinely use in my boys lunchbox now and becoming more 154 00:06:16,640 --> 00:06:19,400 Speaker 3: aware of how difficult it is for busy parents. And 155 00:06:19,480 --> 00:06:21,560 Speaker 3: you're right, we'll come to adults to get in a minute. 156 00:06:21,680 --> 00:06:24,040 Speaker 3: So I sometimes use the little flavored milk drinks. Yes 157 00:06:24,080 --> 00:06:26,360 Speaker 3: they contain added sugar, but I still think they're better 158 00:06:26,360 --> 00:06:29,000 Speaker 3: than juice. In many cases. I do like the cheese 159 00:06:29,040 --> 00:06:31,880 Speaker 3: sticks and the cheese and cracker snack packs. The roasted legumes. 160 00:06:31,880 --> 00:06:33,839 Speaker 3: They come in at about five grams of protein lamb, 161 00:06:33,839 --> 00:06:36,360 Speaker 3: but it's actually not that great. So if you can 162 00:06:36,480 --> 00:06:40,480 Speaker 3: get chicken, tuna, leftover meat on a wrap or sandwich, now, 163 00:06:41,000 --> 00:06:43,200 Speaker 3: admittedly coming into a stray in summer, you have to 164 00:06:43,200 --> 00:06:45,520 Speaker 3: be careful, but I do use a freezer pack and 165 00:06:45,600 --> 00:06:48,480 Speaker 3: put some cold things, iced blocks in there. But I 166 00:06:48,600 --> 00:06:52,200 Speaker 3: myself with my boys use leftover lean sausages, the chipoladas 167 00:06:52,240 --> 00:06:54,800 Speaker 3: from peppercorn, a couple of those they love, or if 168 00:06:54,800 --> 00:06:56,760 Speaker 3: I've got crumb chicken peace, I'll put that in or 169 00:06:56,800 --> 00:06:59,560 Speaker 3: even a piece of leftover salmon because they love the meat, 170 00:06:59,600 --> 00:07:01,680 Speaker 3: my boys. But you're right if you've got a child 171 00:07:01,680 --> 00:07:03,400 Speaker 3: who's not a fan of that, A small tin of 172 00:07:03,400 --> 00:07:06,760 Speaker 3: baked beans, a hard boiled egg, the little yogurt tubes, 173 00:07:06,800 --> 00:07:09,800 Speaker 3: now again they come in about five grams up to eight. 174 00:07:09,840 --> 00:07:12,640 Speaker 3: There's very few no added sugar protein tubes for kids. 175 00:07:12,680 --> 00:07:15,560 Speaker 3: I think there's the Tama Valley one a couple. So 176 00:07:16,080 --> 00:07:18,720 Speaker 3: you want a protein rich snack in my experience, whether 177 00:07:18,800 --> 00:07:22,480 Speaker 3: it's dairy roasted chickpeas, boiled egg as well as ideally 178 00:07:22,520 --> 00:07:25,000 Speaker 3: a protein topping on the bread, just to try and 179 00:07:25,040 --> 00:07:27,960 Speaker 3: balance out that macro nutrient load and try and reduce 180 00:07:28,000 --> 00:07:31,120 Speaker 3: the carbohydrate load. And this is a sensitive issue and 181 00:07:31,480 --> 00:07:33,680 Speaker 3: some people it's not to cause a fence rather than 182 00:07:33,720 --> 00:07:36,360 Speaker 3: to raise a real issue when you're dealing with either 183 00:07:36,400 --> 00:07:39,120 Speaker 3: children who are overweight, and an overweight child will simply 184 00:07:39,120 --> 00:07:40,680 Speaker 3: look a lot older than they are. They might be 185 00:07:40,720 --> 00:07:43,320 Speaker 3: six and they look ten. They're wearing size ten clothing, 186 00:07:43,400 --> 00:07:46,120 Speaker 3: so they seem to be bigger. They're growing quickly, or 187 00:07:46,160 --> 00:07:49,320 Speaker 3: in the case of girls, going through their puberty phase, 188 00:07:49,320 --> 00:07:51,680 Speaker 3: so whether it's from ten to twelve, and they sort 189 00:07:51,680 --> 00:07:53,800 Speaker 3: of get a bit of puppy fat. Now, it is 190 00:07:53,880 --> 00:07:57,120 Speaker 3: certainly suggested that they reduce their carbohydrate load. Now we're 191 00:07:57,120 --> 00:07:59,440 Speaker 3: not suggesting it stream diets for children by any means. 192 00:08:00,040 --> 00:08:01,920 Speaker 3: We're saying is girls that those ages tend to be 193 00:08:01,920 --> 00:08:04,600 Speaker 3: a lot less active. They gain weight very quickly. It 194 00:08:04,640 --> 00:08:07,120 Speaker 3: can be a very sensitive topic for them and for 195 00:08:07,160 --> 00:08:10,400 Speaker 3: those around them, leaving them prone to bullying behavior. And 196 00:08:10,440 --> 00:08:12,400 Speaker 3: a powerful thing you can do with that lunchbox is 197 00:08:12,440 --> 00:08:14,720 Speaker 3: have a quick look and see how you can increase 198 00:08:14,760 --> 00:08:17,560 Speaker 3: the protein content and reduce the carbohydrates. So, can you 199 00:08:17,560 --> 00:08:19,960 Speaker 3: add some more vegetables in there? Can you swap a 200 00:08:19,960 --> 00:08:23,280 Speaker 3: packet of biscuits or rice snacks for something protein based 201 00:08:23,320 --> 00:08:26,960 Speaker 3: like chipeas, hardboard egg cheese and crackers. And can you 202 00:08:27,040 --> 00:08:29,680 Speaker 3: choose a better quality bread or wrap that's smaller and 203 00:08:29,720 --> 00:08:32,480 Speaker 3: then add some lean protein. Not only will your girls 204 00:08:32,520 --> 00:08:35,240 Speaker 3: be a whole lot fuller nutritionally, it will be much 205 00:08:35,280 --> 00:08:37,520 Speaker 3: better for them and you will avoid that three four 206 00:08:37,559 --> 00:08:42,480 Speaker 3: o'clock binge that happens and can certainly increase weight gain 207 00:08:42,960 --> 00:08:45,200 Speaker 3: for that very sensitive age group. So I say that 208 00:08:45,240 --> 00:08:47,880 Speaker 3: clinically from a position of trying to keep the girls 209 00:08:47,880 --> 00:08:51,200 Speaker 3: as healthy and less sensitive and less vulnerable to issues 210 00:08:51,200 --> 00:08:53,160 Speaker 3: with their weight as they're going through those years ten, 211 00:08:53,240 --> 00:08:56,280 Speaker 3: twelve and up to sort of sixteen, and yes, certainly 212 00:08:56,320 --> 00:08:57,679 Speaker 3: a lot of them are a lot less active than 213 00:08:57,679 --> 00:09:00,480 Speaker 3: they once were as children, reducing sports and studying a 214 00:09:00,480 --> 00:09:03,280 Speaker 3: lot more, and certainly aiming for more protein rich foods 215 00:09:03,280 --> 00:09:05,400 Speaker 3: in the lunchbox and reducing the carbohydrate load. 216 00:09:05,480 --> 00:09:07,000 Speaker 4: Is that is a good way of doing that. 217 00:09:07,640 --> 00:09:09,640 Speaker 2: Now, we're certainly talking about teens as they get older. 218 00:09:09,679 --> 00:09:11,679 Speaker 1: You know, we're not saying reduce the carbohydrate load in 219 00:09:11,720 --> 00:09:14,240 Speaker 1: your six year olds, you know, lunchbox or anything like that. 220 00:09:14,280 --> 00:09:16,520 Speaker 1: So we're not saying no carbs. We're certainly not saying 221 00:09:16,559 --> 00:09:18,920 Speaker 1: low carb We're just saying, what are one or two 222 00:09:18,960 --> 00:09:21,880 Speaker 1: swaps that you can make that as your child gets older, 223 00:09:22,000 --> 00:09:24,360 Speaker 1: entering those teen year you know, gets the period that 224 00:09:24,400 --> 00:09:26,120 Speaker 1: sort of thing, if they're not as active, if they 225 00:09:26,240 --> 00:09:28,920 Speaker 1: started to gain weight rather than Obviously we don't want 226 00:09:28,960 --> 00:09:31,120 Speaker 1: to promote diets or anything like that, but just take 227 00:09:31,120 --> 00:09:33,080 Speaker 1: a look at lunchbox and look at one or two 228 00:09:33,200 --> 00:09:36,720 Speaker 1: small swaps. Now, when they're children, we've said protein, protein, protein, 229 00:09:37,040 --> 00:09:40,080 Speaker 1: kids don't really need that much protein, But the reality 230 00:09:40,240 --> 00:09:42,599 Speaker 1: is that most of what we're providing as parents and 231 00:09:42,679 --> 00:09:45,760 Speaker 1: lunchboxes is like eighty to ninety percent carbs. So we're 232 00:09:45,800 --> 00:09:48,720 Speaker 1: not saying start putting protein powders and protein bars and 233 00:09:48,720 --> 00:09:52,440 Speaker 1: protein yogats into your, you know, small child's lunchbox. Absolutely not. 234 00:09:52,800 --> 00:09:55,440 Speaker 1: But you can find small amounts of protein in more 235 00:09:55,520 --> 00:09:57,800 Speaker 1: whole food based foods. And that's what Susie and I 236 00:09:57,840 --> 00:10:00,320 Speaker 1: are suggesting. Not a high protein diet for our young kids. 237 00:10:00,360 --> 00:10:04,680 Speaker 1: Absolutely not. Just where can we replace one type of carbohydrate? Say, 238 00:10:05,000 --> 00:10:07,480 Speaker 1: say they've got some cookies and a piece of homemade 239 00:10:07,520 --> 00:10:09,800 Speaker 1: banana bread and two pieces of fruit in that in 240 00:10:09,800 --> 00:10:12,320 Speaker 1: that lunchbox. Can one of the fruits sub for a yogurt? 241 00:10:12,360 --> 00:10:15,280 Speaker 1: Can one of the cookies sub out for some roasted 242 00:10:15,360 --> 00:10:18,200 Speaker 1: chickpeas or two of those little baby bell cheeses or 243 00:10:18,200 --> 00:10:19,839 Speaker 1: something like that. So it's not to say we have 244 00:10:19,920 --> 00:10:22,200 Speaker 1: to take all of the carbohydrate out of the lunchbox. 245 00:10:22,280 --> 00:10:25,240 Speaker 1: Kids actually do really well with carbohydrodes. It's a great 246 00:10:25,360 --> 00:10:27,880 Speaker 1: energy source. But a lot of the time, the majority 247 00:10:27,920 --> 00:10:30,400 Speaker 1: of the lunch box is all carb and that's why 248 00:10:30,440 --> 00:10:32,920 Speaker 1: our children are getting hungry and it's not sustaining them 249 00:10:32,960 --> 00:10:34,800 Speaker 1: for very long. And you feel like you're just feeding 250 00:10:34,800 --> 00:10:38,000 Speaker 1: this bottomless pit, which is costing you the earth because 251 00:10:38,000 --> 00:10:40,800 Speaker 1: they're just not feeling full. So protein and fib but 252 00:10:40,840 --> 00:10:43,400 Speaker 1: the two important nutrients, and healthy fats as well. Fats 253 00:10:43,440 --> 00:10:46,600 Speaker 1: actually provide a lot of satardi with our meals as well, 254 00:10:46,640 --> 00:10:49,200 Speaker 1: So where you can. Avocado is one of my favorite fats. 255 00:10:49,280 --> 00:10:51,120 Speaker 1: I give me a lot of avocado for afternoon tea 256 00:10:51,160 --> 00:10:52,880 Speaker 1: on crackers or a piece of toast. It's harder to 257 00:10:52,880 --> 00:10:54,440 Speaker 1: put in a lunch box. It kind of goes a 258 00:10:54,440 --> 00:10:56,599 Speaker 1: bit brown. You have to put a little squeeze of 259 00:10:56,679 --> 00:10:59,760 Speaker 1: lemon juice over it prevents the oxidization, isn't it with 260 00:10:59,800 --> 00:11:01,960 Speaker 1: the with the air, and that's why it goes brown. 261 00:11:02,040 --> 00:11:03,679 Speaker 1: So a little good squeeze of lemon juice, if not, 262 00:11:03,720 --> 00:11:05,760 Speaker 1: save it as an afternoon tea snack when they get home, 263 00:11:06,040 --> 00:11:07,880 Speaker 1: a little bit of you know, cheese and avocado and 264 00:11:07,920 --> 00:11:10,080 Speaker 1: a bit of toast or something like that. Of course, 265 00:11:10,080 --> 00:11:12,520 Speaker 1: whole grain or multi grain toast is a great afternoon 266 00:11:12,559 --> 00:11:15,040 Speaker 1: tea snack option rather than just putting it spread on 267 00:11:15,040 --> 00:11:17,440 Speaker 1: like ntallural jam, because again you're just putting carb on 268 00:11:17,559 --> 00:11:19,840 Speaker 1: carb and there's no sustenance there. We're not saying you 269 00:11:19,880 --> 00:11:22,040 Speaker 1: can't have it, but there's no real sustenance there to 270 00:11:22,080 --> 00:11:24,400 Speaker 1: tie them over until dinner, so they're likely to need 271 00:11:24,559 --> 00:11:27,120 Speaker 1: two or three after doo tea snacks after school to 272 00:11:27,120 --> 00:11:29,400 Speaker 1: get them to dinner if you're just feeding them bulk 273 00:11:29,440 --> 00:11:30,440 Speaker 1: carbs in the afternoon. 274 00:11:30,880 --> 00:11:32,960 Speaker 3: And a little trick I think we've mentioned this before 275 00:11:33,160 --> 00:11:34,520 Speaker 3: is that if I've got a bit of a driver, 276 00:11:34,600 --> 00:11:36,960 Speaker 3: we're going to enoughter skellectivity, I'll pack some cut up 277 00:11:37,000 --> 00:11:41,000 Speaker 3: carrots or green beans baby tomatoes in the car when 278 00:11:41,040 --> 00:11:43,280 Speaker 3: they're actually sat there hungry and nothing else to do, 279 00:11:43,320 --> 00:11:44,960 Speaker 3: and they're offer munch on that, So you're getting that 280 00:11:45,000 --> 00:11:48,240 Speaker 3: also veggie bulk in before you get home, and they 281 00:11:48,280 --> 00:11:50,160 Speaker 3: only want the carb. So that's another little trick on 282 00:11:50,320 --> 00:11:53,079 Speaker 3: ways to increase vegguice without it being a massive focal point. 283 00:11:54,000 --> 00:11:57,840 Speaker 3: All right, Lean motivation, It's that time of year when 284 00:11:58,040 --> 00:12:01,200 Speaker 3: our requests for client coms salts are going crazy because 285 00:12:01,200 --> 00:12:05,000 Speaker 3: everyone's realizing that as the weather improves, we all need 286 00:12:05,040 --> 00:12:08,280 Speaker 3: to get into our swimming causes pretty soon. And a 287 00:12:08,320 --> 00:12:11,160 Speaker 3: common piece of feedback from clients or people in general 288 00:12:11,160 --> 00:12:14,040 Speaker 3: when they're going through lifestyle change is you know, i've 289 00:12:14,040 --> 00:12:16,720 Speaker 3: lost my motivation. You know, they might start a program 290 00:12:16,960 --> 00:12:18,680 Speaker 3: or guns blazing, and then a week or two in 291 00:12:19,160 --> 00:12:22,120 Speaker 3: challenges present as they tend to busy life, and all 292 00:12:22,120 --> 00:12:25,040 Speaker 3: of a sudden, people will describe losing their motivation or 293 00:12:25,120 --> 00:12:27,280 Speaker 3: I need to need help with motivation, or I need 294 00:12:27,320 --> 00:12:29,480 Speaker 3: to be motivated, or I'm trying to find my motivation. 295 00:12:29,960 --> 00:12:31,840 Speaker 3: So I thought it lent itself to a good discussion 296 00:12:31,880 --> 00:12:34,120 Speaker 3: at this time about actually what is motivation? If we're 297 00:12:34,120 --> 00:12:36,280 Speaker 3: taking a deeper dive into how to find yours or 298 00:12:36,280 --> 00:12:39,240 Speaker 3: how to support your own, what actually are we referring to, 299 00:12:39,280 --> 00:12:41,679 Speaker 3: and some things to consider if you are struggling a 300 00:12:41,720 --> 00:12:45,280 Speaker 3: little bit at this time. So put broadly, motivation is 301 00:12:45,600 --> 00:12:50,000 Speaker 3: described as an internal process that drives goal directed behavior. 302 00:12:50,240 --> 00:12:52,319 Speaker 3: So it's not a set thing that we can find 303 00:12:52,520 --> 00:12:55,439 Speaker 3: or it's more the process that individuals will go through 304 00:12:55,480 --> 00:12:58,920 Speaker 3: to maintain a certain behavior that is generally linked to 305 00:12:59,120 --> 00:13:02,040 Speaker 3: an outcome or a goal. So, for example, the motivation 306 00:13:02,120 --> 00:13:04,360 Speaker 3: to eat healthy, maybe that you have a higher order 307 00:13:04,440 --> 00:13:07,200 Speaker 3: goal that health is very important to you, or as 308 00:13:07,200 --> 00:13:09,360 Speaker 3: you get older, you don't want to be gaining weight, 309 00:13:10,080 --> 00:13:13,680 Speaker 3: or in the case of preparing for an event or 310 00:13:13,720 --> 00:13:15,920 Speaker 3: something that you want to lose weight and you've got 311 00:13:15,920 --> 00:13:17,559 Speaker 3: to that point where you're like, right, it's time to 312 00:13:17,559 --> 00:13:20,079 Speaker 3: get those ten kilos off. It might be that I'm 313 00:13:20,120 --> 00:13:23,040 Speaker 3: preparing for a big birthday. I'm turning forty next year, 314 00:13:23,160 --> 00:13:26,040 Speaker 3: so my goal is actually the weight loss and the 315 00:13:26,120 --> 00:13:29,320 Speaker 3: drive is to achieve that. So when we're sort of 316 00:13:29,360 --> 00:13:34,440 Speaker 3: starting to look at what predicts success, certainly those who 317 00:13:34,480 --> 00:13:38,360 Speaker 3: have the intrinsic drive to do things are more likely 318 00:13:38,440 --> 00:13:41,680 Speaker 3: to achieve success. But it is interesting when it comes 319 00:13:41,720 --> 00:13:45,600 Speaker 3: to weight loss because it's not always an intrinsic drive 320 00:13:45,720 --> 00:13:48,040 Speaker 3: for a range of reasons. So, for example, that may 321 00:13:48,080 --> 00:13:50,800 Speaker 3: be an extrinsic drive to be told that you have 322 00:13:50,880 --> 00:13:53,320 Speaker 3: to lose weight if you've been to your doctor and 323 00:13:53,400 --> 00:13:55,480 Speaker 3: you actually have to do it now. In the case, 324 00:13:55,520 --> 00:13:59,240 Speaker 3: it's not exactly extrinsic, because I guess an extrinsic weight 325 00:13:59,240 --> 00:14:00,880 Speaker 3: loss goal would be if you're going to join the 326 00:14:00,880 --> 00:14:02,480 Speaker 3: police force or the army and you have to be 327 00:14:02,520 --> 00:14:04,600 Speaker 3: a certain weight to do that. You've actually got the 328 00:14:04,640 --> 00:14:08,280 Speaker 3: requirement that there are consequences if you don't do it. 329 00:14:08,320 --> 00:14:11,959 Speaker 3: That's purely an extrinsic driven weight loss goal. Compared to 330 00:14:12,000 --> 00:14:14,319 Speaker 3: intrinsic whereas I always do what I need to do 331 00:14:14,360 --> 00:14:15,880 Speaker 3: to maintain my late because I would do it no 332 00:14:15,880 --> 00:14:18,400 Speaker 3: matter what it's important to me. And then there's a 333 00:14:18,400 --> 00:14:22,960 Speaker 3: couple of other little examples. There's an introjected goal, which 334 00:14:23,000 --> 00:14:25,800 Speaker 3: is that I should do it or there are consequences. 335 00:14:25,840 --> 00:14:28,160 Speaker 3: So that is certainly when someone will present with blood 336 00:14:28,160 --> 00:14:32,000 Speaker 3: test results like goofles issues or high cholesterol and they say, 337 00:14:32,040 --> 00:14:35,080 Speaker 3: my doctor told me I should lose weight, or I 338 00:14:35,160 --> 00:14:37,960 Speaker 3: might get diabetes, or I might have heart disease. So 339 00:14:38,000 --> 00:14:40,440 Speaker 3: that's a good example of it interjected when the doctor 340 00:14:40,480 --> 00:14:45,280 Speaker 3: refers someone. Or there's an identified goal, which is probably 341 00:14:45,280 --> 00:14:48,000 Speaker 3: where a lot of a sit we've identified that there 342 00:14:48,000 --> 00:14:50,600 Speaker 3: are benefits to doing so and it's good for me. 343 00:14:50,720 --> 00:14:53,400 Speaker 3: So I would say that most of my clients would 344 00:14:53,520 --> 00:14:57,000 Speaker 3: probably fit in an identified goal because I don't see 345 00:14:57,080 --> 00:14:59,560 Speaker 3: anyone who has to lose weight, and that would be 346 00:14:59,600 --> 00:15:03,160 Speaker 3: the caseuly for weight loss surgery cases, or once you're 347 00:15:03,160 --> 00:15:05,240 Speaker 3: working with a dietitian and they have to go and 348 00:15:05,240 --> 00:15:06,960 Speaker 3: opt too fast before they have weight loss surgery, that's 349 00:15:07,000 --> 00:15:07,960 Speaker 3: certainly extrinsic. 350 00:15:07,960 --> 00:15:09,440 Speaker 4: They're doing it because they're told they have to. 351 00:15:10,000 --> 00:15:12,160 Speaker 3: We probably don't see a lot of leand people with 352 00:15:12,200 --> 00:15:15,320 Speaker 3: an intrinsic goal because they keep their weight under control 353 00:15:15,360 --> 00:15:18,360 Speaker 3: by various means, because it's just who they are and 354 00:15:18,440 --> 00:15:19,400 Speaker 3: it's in them naturally. 355 00:15:20,040 --> 00:15:21,320 Speaker 4: We might see a few introjected. 356 00:15:21,360 --> 00:15:23,080 Speaker 3: I don't myself, but I know a lot of general 357 00:15:23,120 --> 00:15:25,560 Speaker 3: dieticians working in GP's practices would have a lot of 358 00:15:25,600 --> 00:15:27,720 Speaker 3: clients who come and be told that they should lose 359 00:15:27,760 --> 00:15:29,880 Speaker 3: weight because there's health consequences. 360 00:15:30,320 --> 00:15:31,200 Speaker 4: But I see a lot. 361 00:15:31,160 --> 00:15:34,120 Speaker 3: Of identified goals where my clients will say, I know 362 00:15:34,200 --> 00:15:36,200 Speaker 3: this is the right thing to do, I'm not naturally 363 00:15:36,240 --> 00:15:38,960 Speaker 3: doing it, or I need help, but it's an identified goal. 364 00:15:39,640 --> 00:15:42,920 Speaker 3: But what I specifically wanted to talk about today was 365 00:15:42,960 --> 00:15:46,760 Speaker 3: for those who are struggling in terms of making progress. 366 00:15:46,800 --> 00:15:50,040 Speaker 3: So they might have kick started a program, committed, brought 367 00:15:50,080 --> 00:15:53,040 Speaker 3: a new diet book, seeing a dietitian, listening to the 368 00:15:53,080 --> 00:15:57,240 Speaker 3: nutrition accounts, and implementing changes, but you're finding that you 369 00:15:57,360 --> 00:16:00,200 Speaker 3: just never get to that next level sort of a 370 00:16:00,200 --> 00:16:02,680 Speaker 3: bit of progress, but you don't ever continue. You never 371 00:16:02,720 --> 00:16:05,480 Speaker 3: get to the endpoint. And this is the psychological work 372 00:16:05,800 --> 00:16:08,120 Speaker 3: we will do with clients over time, and it's certainly 373 00:16:08,120 --> 00:16:11,360 Speaker 3: about halfway through a program that it tends to rear 374 00:16:11,400 --> 00:16:15,040 Speaker 3: its ugly head where sort of the barriers are outweighing 375 00:16:15,120 --> 00:16:20,000 Speaker 3: the moving forward and positive options is that you've got 376 00:16:20,000 --> 00:16:22,720 Speaker 3: to start to really think about why this is important 377 00:16:22,840 --> 00:16:26,040 Speaker 3: to you, Not because you think that you should, or 378 00:16:26,080 --> 00:16:29,680 Speaker 3: because you have been told that, or you're getting ready 379 00:16:29,680 --> 00:16:31,120 Speaker 3: for a wedding and you don't want to look bad 380 00:16:31,120 --> 00:16:35,320 Speaker 3: in the photos, but more what the act and the 381 00:16:35,360 --> 00:16:39,680 Speaker 3: commitment of losing weight will ultimately mean to you in 382 00:16:39,720 --> 00:16:42,480 Speaker 3: your life. So will it mean that you can live 383 00:16:42,520 --> 00:16:45,120 Speaker 3: a longer life. Will it mean that you can be 384 00:16:45,160 --> 00:16:49,040 Speaker 3: more active and live a more active middle and senior 385 00:16:49,120 --> 00:16:50,520 Speaker 3: years where you can travel a lot? 386 00:16:50,560 --> 00:16:50,880 Speaker 1: More? 387 00:16:51,680 --> 00:16:55,720 Speaker 3: Is it that you know that your best self was 388 00:16:55,760 --> 00:16:58,760 Speaker 3: at a weight that was significantly leaner than you are now, 389 00:16:58,960 --> 00:17:01,080 Speaker 3: and it's holding you back from doing the things that 390 00:17:01,120 --> 00:17:04,320 Speaker 3: you want. You've really got to spend time thinking what 391 00:17:04,359 --> 00:17:08,479 Speaker 3: the benefits are to you because that becomes your internal drive. 392 00:17:09,200 --> 00:17:09,920 Speaker 4: And until we. 393 00:17:09,960 --> 00:17:13,840 Speaker 3: Really have that, you will sit at exactly the weight 394 00:17:13,880 --> 00:17:17,160 Speaker 3: you are because it's comfortable for you. So in order 395 00:17:17,200 --> 00:17:19,719 Speaker 3: to take it to the next level, it's really about 396 00:17:19,800 --> 00:17:23,520 Speaker 3: looking at that higher order role that that weight will 397 00:17:23,520 --> 00:17:25,720 Speaker 3: play in your life. So it's actually not about the weight, 398 00:17:26,280 --> 00:17:28,560 Speaker 3: it's the role that plays and the benefits that will 399 00:17:28,600 --> 00:17:30,960 Speaker 3: come from taking it under control, and in many cases 400 00:17:31,040 --> 00:17:35,359 Speaker 3: leanne things like disease risk are too abstract because we 401 00:17:35,359 --> 00:17:37,159 Speaker 3: don't know what's going to happen. It might happen, it 402 00:17:37,200 --> 00:17:40,560 Speaker 3: may not. A client example sprunk to mind a client 403 00:17:40,560 --> 00:17:43,080 Speaker 3: of mine who's done incredibly well and lost a significant 404 00:17:43,080 --> 00:17:44,640 Speaker 3: amount of weight and. 405 00:17:44,680 --> 00:17:45,760 Speaker 4: Is at a pretty good point. 406 00:17:45,840 --> 00:17:47,919 Speaker 3: You know, she's at a size twelve, she's wearing her 407 00:17:47,960 --> 00:17:52,439 Speaker 3: clothes that she had before, but she is struggling because 408 00:17:52,520 --> 00:17:56,000 Speaker 3: on paper she wants to I would say she needs to, 409 00:17:56,080 --> 00:17:57,600 Speaker 3: but she wants to lose some more weight. 410 00:17:58,560 --> 00:18:00,760 Speaker 4: But the shift to get there from. 411 00:18:00,600 --> 00:18:03,840 Speaker 3: Where she is is great, and it's not who she's 412 00:18:03,920 --> 00:18:07,760 Speaker 3: identifying with. So what we're spending time working on is 413 00:18:07,800 --> 00:18:10,240 Speaker 3: trying to break that barrier between what will be the 414 00:18:10,240 --> 00:18:13,439 Speaker 3: difference from her life saying she's seventy five kilos or 415 00:18:13,440 --> 00:18:18,160 Speaker 3: eighty kilos after losing twenty thirty getting down to seventy, 416 00:18:18,840 --> 00:18:21,400 Speaker 3: what are the benefits and what meaning does that have 417 00:18:21,560 --> 00:18:24,200 Speaker 3: and what will that represent and why will that become important? 418 00:18:24,720 --> 00:18:26,960 Speaker 3: And until we break the back of that, I hasten 419 00:18:27,040 --> 00:18:29,119 Speaker 3: to say, we'll probably stay where she is because at 420 00:18:29,119 --> 00:18:32,000 Speaker 3: the moment, the benefits don't outweigh the negatives, and even 421 00:18:32,040 --> 00:18:34,840 Speaker 3: though in her head she knows she should, can you 422 00:18:34,920 --> 00:18:36,960 Speaker 3: see it's not there for her in terms of having 423 00:18:37,000 --> 00:18:41,400 Speaker 3: internal meanings. So it's a broader life sense about where health, fitness, 424 00:18:41,480 --> 00:18:46,440 Speaker 3: agility all fits and linking into that personally that will 425 00:18:46,440 --> 00:18:49,480 Speaker 3: break that and take you to that next goal. If 426 00:18:49,480 --> 00:18:52,040 Speaker 3: you're stuck sort of at a reasonable weight, but know 427 00:18:52,119 --> 00:18:54,639 Speaker 3: you would be better if you're a little bit lower. 428 00:18:55,480 --> 00:18:58,680 Speaker 1: I had that exact client example obviously different client where 429 00:18:58,720 --> 00:19:01,840 Speaker 1: she lost I think roughly about fifteen kilos and she 430 00:19:01,920 --> 00:19:05,000 Speaker 1: still wanted to lose another ten and just for months 431 00:19:05,080 --> 00:19:07,320 Speaker 1: she was stuck and she kept up sabotaging herself and 432 00:19:07,359 --> 00:19:09,200 Speaker 1: she couldn't get off, you know, the last ten off. 433 00:19:09,440 --> 00:19:11,480 Speaker 1: And I said to her, like, what is it Like 434 00:19:11,520 --> 00:19:13,359 Speaker 1: it has to be more about just looking good in 435 00:19:13,400 --> 00:19:15,200 Speaker 1: your clothes. It has to be more than just wanting 436 00:19:15,240 --> 00:19:17,600 Speaker 1: to be this exact round number I wanting to lose 437 00:19:17,640 --> 00:19:20,440 Speaker 1: another ten. And we had this discussion over and over 438 00:19:20,480 --> 00:19:22,560 Speaker 1: and over again, and it was like we just kept 439 00:19:22,560 --> 00:19:24,440 Speaker 1: coming back to the same thing where I'd say to her, 440 00:19:24,720 --> 00:19:28,119 Speaker 1: you're eating well, You're actually now within like she was 441 00:19:28,200 --> 00:19:29,600 Speaker 1: the top of the healthy weight range, but it was 442 00:19:29,600 --> 00:19:31,879 Speaker 1: still very healthy. She was eating really well. All of 443 00:19:31,880 --> 00:19:33,679 Speaker 1: her blood tests were coming back fine. We'd be like 444 00:19:33,760 --> 00:19:36,119 Speaker 1: reverse the diabetes risk. We'd hit all of these different 445 00:19:36,119 --> 00:19:38,840 Speaker 1: health markers. Cholesterol had come down, she was doing more 446 00:19:38,880 --> 00:19:41,480 Speaker 1: exercise than she ever had. She was getting on average 447 00:19:41,520 --> 00:19:43,399 Speaker 1: eight thousand steps a day. She was doing two or 448 00:19:43,400 --> 00:19:45,360 Speaker 1: three weight sessions a week like she was ticking all 449 00:19:45,359 --> 00:19:47,639 Speaker 1: the boxes from a health perspective. And I said, you 450 00:19:47,760 --> 00:19:50,040 Speaker 1: no longer need to lose weight from a health perspective. 451 00:19:50,240 --> 00:19:52,720 Speaker 1: This is purely from an esthetic perspective. And I said, 452 00:19:52,760 --> 00:19:55,640 Speaker 1: that's absolutely okay. It is okay to want to look good. 453 00:19:55,920 --> 00:19:57,840 Speaker 1: I do you do like we all do, most of 454 00:19:57,920 --> 00:20:00,320 Speaker 1: us do, right, That is completely fine, But it's not 455 00:20:00,520 --> 00:20:03,919 Speaker 1: enough of motivation to get you to your goal. So 456 00:20:04,000 --> 00:20:05,639 Speaker 1: gone with a whole. I need to do this for 457 00:20:05,720 --> 00:20:07,240 Speaker 1: my health. I need to do this for my family. 458 00:20:07,280 --> 00:20:08,520 Speaker 1: I need to do this for my kids so I 459 00:20:08,520 --> 00:20:11,200 Speaker 1: can be around a lot longer. So we'd achieved the 460 00:20:11,240 --> 00:20:14,239 Speaker 1: fifteen kilo weight loss because that was her. That were 461 00:20:14,280 --> 00:20:16,639 Speaker 1: the goals to start with, But the last ten kilos 462 00:20:16,720 --> 00:20:18,600 Speaker 1: was purely about I want to look good. 463 00:20:18,600 --> 00:20:20,720 Speaker 2: Do you know what I mean? And so she really struggles. 464 00:20:20,760 --> 00:20:23,639 Speaker 1: So I can definitely relate to what you're saying between 465 00:20:23,680 --> 00:20:27,640 Speaker 1: the int extrinsic, the interjected, and the identified goals where 466 00:20:27,880 --> 00:20:29,800 Speaker 1: it has to have a bit of a deeper meaning. 467 00:20:29,840 --> 00:20:31,680 Speaker 1: It can't just be I want to lose another five 468 00:20:31,760 --> 00:20:33,879 Speaker 1: or ten, because we hear it time and time and 469 00:20:33,920 --> 00:20:37,040 Speaker 1: time again, and clients never follow through it. They start 470 00:20:37,080 --> 00:20:39,560 Speaker 1: a day or two and by Wednesday Thursday, the diets done. 471 00:20:39,600 --> 00:20:42,160 Speaker 1: They're back to the old patterns. It's hard, it's really 472 00:20:42,200 --> 00:20:45,720 Speaker 1: hard to change behaviors. And unless you have that internal 473 00:20:45,840 --> 00:20:50,719 Speaker 1: drive within you because the goal is so big or 474 00:20:50,760 --> 00:20:53,720 Speaker 1: it's so important to you that you will do anything 475 00:20:53,800 --> 00:20:56,080 Speaker 1: to make it a priority, you're never going to change. 476 00:20:56,080 --> 00:20:58,720 Speaker 1: So you have to ask yourself, is it Simon Senek 477 00:20:58,720 --> 00:21:01,040 Speaker 1: who did that presentation? It was like, ask yourself, why 478 00:21:01,080 --> 00:21:02,159 Speaker 1: seven times have you had that? 479 00:21:02,240 --> 00:21:04,560 Speaker 3: Sus I haven't heard that specific one, but I certainly 480 00:21:04,600 --> 00:21:07,439 Speaker 3: think the question of why and I trying to identify 481 00:21:07,600 --> 00:21:11,159 Speaker 3: meaning is stuff that takes time to consider, but it 482 00:21:11,200 --> 00:21:13,920 Speaker 3: really gets to that bottom of who are you? What 483 00:21:14,000 --> 00:21:16,359 Speaker 3: kind of life do you want to lead? And where 484 00:21:16,400 --> 00:21:18,080 Speaker 3: does weight sit with that for you? 485 00:21:19,040 --> 00:21:20,879 Speaker 1: And when you ask yourself why this is important to 486 00:21:20,920 --> 00:21:23,000 Speaker 1: you ask yourself why again? So you might say, why 487 00:21:23,040 --> 00:21:24,639 Speaker 1: is this important? Because I want to look good at 488 00:21:24,680 --> 00:21:26,000 Speaker 1: my clothes? Why do you want to look good in 489 00:21:26,000 --> 00:21:28,359 Speaker 1: your clothes because it gives me my confidence? Why do 490 00:21:28,400 --> 00:21:31,399 Speaker 1: you want to have more confidence because it, I don't know, 491 00:21:31,480 --> 00:21:33,280 Speaker 1: like helps me get out there and meet new people. 492 00:21:33,320 --> 00:21:34,760 Speaker 1: Why do I want to get out there and meet 493 00:21:34,800 --> 00:21:37,359 Speaker 1: new people? So they say, I can't remember who did 494 00:21:37,400 --> 00:21:39,680 Speaker 1: this presentation, but it was something about asking yourself why 495 00:21:39,800 --> 00:21:41,760 Speaker 1: six or seven times, and you'll get down to the 496 00:21:41,840 --> 00:21:45,400 Speaker 1: root cause or the deeper meaning of the motivation behind 497 00:21:45,480 --> 00:21:47,399 Speaker 1: wanting to achieve some goals. So it really helps to 498 00:21:47,480 --> 00:21:50,040 Speaker 1: kind of unlock some of those different levels and helps 499 00:21:50,040 --> 00:21:52,439 Speaker 1: people get closer to their goals. But I'll say one 500 00:21:52,480 --> 00:21:56,400 Speaker 1: last thing about motivation, Susian. For me, whenever I struggle 501 00:21:56,440 --> 00:21:59,080 Speaker 1: with something, it's about accountability. And this is where working 502 00:21:59,119 --> 00:22:01,439 Speaker 1: one on one with a diet, working with a coach, 503 00:22:01,520 --> 00:22:04,680 Speaker 1: working with a trainer, somebody to keep you accountable. Whether 504 00:22:04,680 --> 00:22:07,159 Speaker 1: that accountability is coming from a loved one, whether it's 505 00:22:07,200 --> 00:22:09,040 Speaker 1: coming from a friend, or whether it's coming from a 506 00:22:09,040 --> 00:22:11,399 Speaker 1: health professional such as Susie or eye. A lot of 507 00:22:11,440 --> 00:22:15,240 Speaker 1: us need that regular accountability in order to stay on 508 00:22:15,320 --> 00:22:16,959 Speaker 1: track and in order to meet our goals. So if 509 00:22:17,000 --> 00:22:19,840 Speaker 1: you're someone who's been you know, you've had this goal 510 00:22:19,880 --> 00:22:22,160 Speaker 1: of losing weight for at least six or twelve months, 511 00:22:22,160 --> 00:22:24,199 Speaker 1: and you're just going round and round in circles and 512 00:22:24,240 --> 00:22:27,080 Speaker 1: you're not doing yourself, it's probably time to think, is 513 00:22:27,080 --> 00:22:29,080 Speaker 1: it the right time for me now to invest in 514 00:22:29,119 --> 00:22:32,320 Speaker 1: my health, whether that's with a doctor, a dietitian, a trainer, 515 00:22:32,520 --> 00:22:35,359 Speaker 1: and actually get that regular accountability and sit down and 516 00:22:35,400 --> 00:22:38,159 Speaker 1: set some goals with myself around motivation so I can 517 00:22:38,200 --> 00:22:41,200 Speaker 1: actually move forward and achieve the goals I've actually wanted 518 00:22:41,240 --> 00:22:43,280 Speaker 1: to achieve for the last six or twelve months. 519 00:22:43,640 --> 00:22:46,520 Speaker 3: One hundred percent and something to really be considering. You know, 520 00:22:46,720 --> 00:22:49,400 Speaker 3: in terms of a lot of our ladies listening are 521 00:22:49,440 --> 00:22:53,560 Speaker 3: in those ages forties, fifties, the kids have grown up, 522 00:22:53,640 --> 00:22:55,800 Speaker 3: they're sort of starting to spend more time looking after 523 00:22:55,880 --> 00:22:58,760 Speaker 3: self again. And keeping in mind that these cohorts of 524 00:22:58,800 --> 00:23:02,200 Speaker 3: women and I speak, we're talking primarily to women will 525 00:23:02,240 --> 00:23:04,760 Speaker 3: hopefully live long, healthy lives. That means you may live 526 00:23:04,800 --> 00:23:07,800 Speaker 3: to seventy eighty ninety. You want a functional body that 527 00:23:07,840 --> 00:23:10,800 Speaker 3: can move, So starting to think about those lines in 528 00:23:10,880 --> 00:23:13,280 Speaker 3: terms of how you would feel in your body, or 529 00:23:13,320 --> 00:23:15,080 Speaker 3: what would be different in terms of what you could do, 530 00:23:15,320 --> 00:23:18,760 Speaker 3: or even just halting gain are all very powerful bigger 531 00:23:18,800 --> 00:23:23,520 Speaker 3: picture questions, and these daily food decisions add up and 532 00:23:23,600 --> 00:23:25,560 Speaker 3: give us that body and that life. So there are 533 00:23:25,560 --> 00:23:27,440 Speaker 3: things to sort of start to think about if you're 534 00:23:27,560 --> 00:23:28,959 Speaker 3: on a little bit of a ledge and have been 535 00:23:28,960 --> 00:23:31,280 Speaker 3: there for a while and getting frustrated that you don't 536 00:23:31,280 --> 00:23:33,840 Speaker 3: seem to be able to commit fully to take you 537 00:23:33,960 --> 00:23:36,840 Speaker 3: to your best self in terms of where you think 538 00:23:36,880 --> 00:23:38,960 Speaker 3: your weight would sit at that point. 539 00:23:39,280 --> 00:23:41,359 Speaker 1: One hundred percent Springer is a wonderful time to do 540 00:23:41,440 --> 00:23:42,879 Speaker 1: a hard result in our health. 541 00:23:43,480 --> 00:23:44,720 Speaker 2: Now, so is it moving on to our. 542 00:23:44,640 --> 00:23:47,040 Speaker 1: Last question, which is our listener question our last segment, 543 00:23:47,080 --> 00:23:49,080 Speaker 1: I should say, which is our listener question of the week, 544 00:23:49,119 --> 00:23:51,640 Speaker 1: and the question is around mct oils. 545 00:23:52,080 --> 00:23:55,040 Speaker 2: Is MCT oil healthy or help with fat loss? Is 546 00:23:55,040 --> 00:23:56,919 Speaker 2: it healthy oil or does it help with fat loss? 547 00:23:57,119 --> 00:23:59,040 Speaker 2: So mct oils are a funny one. 548 00:23:59,040 --> 00:24:01,199 Speaker 1: I remember it must have been when kido hit the 549 00:24:01,200 --> 00:24:03,880 Speaker 1: headlines five or ten years ago. Now it's been big 550 00:24:03,880 --> 00:24:06,320 Speaker 1: for a while, and it was tilted as this like 551 00:24:06,520 --> 00:24:09,119 Speaker 1: miracle oil. I remember at the time that I was 552 00:24:09,119 --> 00:24:10,760 Speaker 1: working at the hospital and one of the things that 553 00:24:10,800 --> 00:24:13,120 Speaker 1: I was covering was the intensive care unit, and one 554 00:24:13,119 --> 00:24:15,560 Speaker 1: of the consultants in the intensive care unit came to 555 00:24:15,600 --> 00:24:17,119 Speaker 1: me and he's like, Oh, we want to use MCT 556 00:24:17,240 --> 00:24:19,240 Speaker 1: oil for some of our clients there, and I was like, 557 00:24:19,280 --> 00:24:19,960 Speaker 1: how interesting. 558 00:24:20,000 --> 00:24:20,919 Speaker 2: So I was looking at some of the. 559 00:24:20,960 --> 00:24:22,880 Speaker 1: Research and I know it's done the rounds a lot 560 00:24:22,920 --> 00:24:25,040 Speaker 1: on social media, but it's really been touted as this 561 00:24:25,119 --> 00:24:28,480 Speaker 1: thing that's really helpful, almost like this miracle cure for 562 00:24:28,520 --> 00:24:30,800 Speaker 1: weight loss. So I think it helps to understand what 563 00:24:30,920 --> 00:24:33,359 Speaker 1: is an MCT oil, why is it different, and what 564 00:24:33,440 --> 00:24:36,719 Speaker 1: is the actual research and science behind it. So MCT 565 00:24:36,880 --> 00:24:39,880 Speaker 1: essentially stands for medium chain triglycerides. So it's a type 566 00:24:39,920 --> 00:24:43,600 Speaker 1: of fat that is made up of these medium chain triglycerides. So, 567 00:24:43,840 --> 00:24:46,600 Speaker 1: like most fatty acids, it's a triple botted carbon. So 568 00:24:46,880 --> 00:24:50,440 Speaker 1: MCT oils have three fatty acids attached to a glyceryl backbone. 569 00:24:50,520 --> 00:24:52,760 Speaker 1: That's a structural component of how they make it up. 570 00:24:53,000 --> 00:24:56,639 Speaker 1: Now when they call them medium chain triglycerides, mcts have 571 00:24:56,680 --> 00:24:59,840 Speaker 1: about six to twelve carbons per fatty acid. If it 572 00:24:59,880 --> 00:25:02,320 Speaker 1: was a short chain fatty acid, it would have less 573 00:25:02,320 --> 00:25:04,600 Speaker 1: than six and if it was a longer chain fatty acid, 574 00:25:04,600 --> 00:25:07,320 Speaker 1: it would have more than twelve carbons per bond. So 575 00:25:07,560 --> 00:25:10,280 Speaker 1: the longer chain fatty acids there are really healthy ones. 576 00:25:10,320 --> 00:25:13,600 Speaker 1: There are nutsaz seeds know extraversion, olive ols, and fatty. 577 00:25:13,320 --> 00:25:13,960 Speaker 2: Types of fish. 578 00:25:14,080 --> 00:25:17,680 Speaker 1: There are really good healthy ones. Now, medium chain fatty acids, 579 00:25:17,720 --> 00:25:20,080 Speaker 1: as I said, sit within that kind of six carbon 580 00:25:20,240 --> 00:25:23,400 Speaker 1: So because they have fewer carbon bonds than the longer chains, 581 00:25:23,720 --> 00:25:26,600 Speaker 1: what is hypothesized on what they do scientifically is they're 582 00:25:26,640 --> 00:25:29,359 Speaker 1: actually able to be absorbed a little bit quicker than 583 00:25:29,440 --> 00:25:32,480 Speaker 1: the longer chain fatty acids because they have less carbon bonds. 584 00:25:32,680 --> 00:25:36,000 Speaker 1: And having said that, mct oils in the body don't 585 00:25:36,119 --> 00:25:39,600 Speaker 1: need or require as much bile or the pancreatic enzymes 586 00:25:39,600 --> 00:25:42,399 Speaker 1: to break down, so they're broken down a lot faster 587 00:25:42,560 --> 00:25:44,520 Speaker 1: and easier by the body, and they put a lot 588 00:25:44,600 --> 00:25:46,720 Speaker 1: less stress on the body. Hence why one of the 589 00:25:46,760 --> 00:25:48,880 Speaker 1: doctors wanted to use them in the intensive care unit 590 00:25:48,880 --> 00:25:51,600 Speaker 1: where people are very very unwell. They're able to absorb 591 00:25:51,640 --> 00:25:53,960 Speaker 1: and utilize these fats a lot easier than some of 592 00:25:54,000 --> 00:25:56,919 Speaker 1: these longer chain fatty acids. So that's the kind of 593 00:25:56,920 --> 00:26:00,159 Speaker 1: the chemical structure of how they're made up. A lot 594 00:26:00,160 --> 00:26:01,879 Speaker 1: of the research is very conflicting when you look at 595 00:26:01,960 --> 00:26:04,040 Speaker 1: SUSI there was at least one study that I found 596 00:26:04,119 --> 00:26:07,199 Speaker 1: that said that mct oils could be absorbed in the 597 00:26:07,280 --> 00:26:10,000 Speaker 1: same way as long chain fatty acids. So even some 598 00:26:10,080 --> 00:26:11,879 Speaker 1: of that, you know, the science behind it is a 599 00:26:11,880 --> 00:26:13,960 Speaker 1: little bit debunked. In one of these studies where we're 600 00:26:14,000 --> 00:26:17,920 Speaker 1: saying mct oils are quote unquote better because they're absorbed 601 00:26:18,000 --> 00:26:20,439 Speaker 1: quicker and easier, there was actually a study that showed 602 00:26:20,440 --> 00:26:22,760 Speaker 1: that the body actually absorbed it the same way. But 603 00:26:23,080 --> 00:26:25,240 Speaker 1: I guess the easiest way to explain how it's absorbed 604 00:26:25,240 --> 00:26:27,160 Speaker 1: in the body is it kind of bypasses the liver, 605 00:26:27,200 --> 00:26:30,119 Speaker 1: whereas most longer chain fatty acids need to utilize the 606 00:26:30,119 --> 00:26:32,760 Speaker 1: liver to break them down and utilize the biolens and 607 00:26:32,840 --> 00:26:35,159 Speaker 1: with pancreatic acids to break them down in terms of 608 00:26:35,200 --> 00:26:38,679 Speaker 1: digestion and absorption. But mct oils seem to bypass the 609 00:26:38,720 --> 00:26:41,879 Speaker 1: liver and they're broken down a lot faster. So because 610 00:26:41,880 --> 00:26:43,879 Speaker 1: of that, there's a lot of you know, research that 611 00:26:44,000 --> 00:26:47,120 Speaker 1: says that for specific medical conditions and that sort of thing, 612 00:26:47,440 --> 00:26:50,800 Speaker 1: they would benefit from using things like mct oils, but 613 00:26:50,880 --> 00:26:53,240 Speaker 1: when it comes to weight loss. But I actually just 614 00:26:53,280 --> 00:26:55,960 Speaker 1: make a point coconut oil because a lot of people 615 00:26:56,280 --> 00:26:59,840 Speaker 1: are saying that coconut oil isn't MCTA oil, So technically, 616 00:27:00,119 --> 00:27:03,640 Speaker 1: yes it is, But what coconut oil is is generally 617 00:27:03,680 --> 00:27:07,359 Speaker 1: made up of only about fifty to sixty percent mct oils, 618 00:27:07,480 --> 00:27:09,080 Speaker 1: and the rest of it's are the type of oil 619 00:27:09,320 --> 00:27:12,879 Speaker 1: with the rest of their mct oils, it's predominantly medium 620 00:27:12,920 --> 00:27:15,240 Speaker 1: chain chocolates rites. So it's actually I wouldn't be using 621 00:27:15,280 --> 00:27:17,760 Speaker 1: coconut oil as an MCTA oil. If you wanted to 622 00:27:17,800 --> 00:27:20,560 Speaker 1: introduce something like MCTA oil, I would use the pure 623 00:27:20,680 --> 00:27:23,800 Speaker 1: form of mc to oil, not substitute for coconut oil. 624 00:27:23,960 --> 00:27:25,480 Speaker 1: But there is a little bit of a small amount 625 00:27:25,480 --> 00:27:28,879 Speaker 1: of research that shows that it may boost metabolism and 626 00:27:28,960 --> 00:27:30,960 Speaker 1: it may also be helpful for weight loss, but a 627 00:27:30,960 --> 00:27:32,840 Speaker 1: lot of it is kind of conflicting and a little 628 00:27:32,840 --> 00:27:34,840 Speaker 1: bit confusing, So it's not something that I would be 629 00:27:34,920 --> 00:27:37,439 Speaker 1: adding into any of my client's diets, Suzi, But if 630 00:27:37,480 --> 00:27:39,199 Speaker 1: you wanted to try it, I would definitely go with 631 00:27:39,280 --> 00:27:42,439 Speaker 1: the pure mct oil, not coconut oil to start with, 632 00:27:42,720 --> 00:27:44,359 Speaker 1: and of course you'd want to do that in line 633 00:27:44,400 --> 00:27:47,000 Speaker 1: with a healthy diet, in line with exercise, and also 634 00:27:47,040 --> 00:27:49,320 Speaker 1: in line with achieving a calorie deficit as well. So 635 00:27:49,359 --> 00:27:50,879 Speaker 1: there's a little bit of research for it. But I 636 00:27:50,880 --> 00:27:53,280 Speaker 1: wouldn't just be sticking with exactly what I'm doing if 637 00:27:53,280 --> 00:27:55,200 Speaker 1: my goal was to lose twenty kilos and just adding 638 00:27:55,200 --> 00:27:57,439 Speaker 1: in a whole heap of MCT oil on top of that, 639 00:27:57,680 --> 00:28:00,640 Speaker 1: because you're not really going to get much weight benefits. 640 00:28:00,680 --> 00:28:03,240 Speaker 1: That's kind of the bottom line there. As like everything, 641 00:28:03,280 --> 00:28:04,520 Speaker 1: you want to do it in line with the healthy 642 00:28:04,560 --> 00:28:06,399 Speaker 1: data and exercise, but there is a little bit of 643 00:28:06,520 --> 00:28:08,960 Speaker 1: kind of emerging research and studies that show that it 644 00:28:09,000 --> 00:28:10,359 Speaker 1: may be helpful for weight loss. 645 00:28:10,840 --> 00:28:12,359 Speaker 4: There you go, we've learned something today. 646 00:28:12,359 --> 00:28:14,720 Speaker 3: We used to use it in the children's hospital for 647 00:28:14,760 --> 00:28:17,359 Speaker 3: people with special diets. It was certainly that prescription. But 648 00:28:17,760 --> 00:28:20,680 Speaker 3: I'm extraversion olive oil all the whalien. No MCT here, 649 00:28:20,760 --> 00:28:23,359 Speaker 3: hands down EVO for me all the way. All right, Well, 650 00:28:23,359 --> 00:28:25,040 Speaker 3: that brings us to the end of the nutrition gatch 651 00:28:25,040 --> 00:28:27,920 Speaker 3: for another Sunday. We are absolutely thrilled to an ounce 652 00:28:27,960 --> 00:28:30,760 Speaker 3: and we have hit three point five a million downloads, 653 00:28:30,800 --> 00:28:32,960 Speaker 3: which is for Susie and I are two little small 654 00:28:32,960 --> 00:28:33,959 Speaker 3: Aussie dieticians. 655 00:28:34,119 --> 00:28:36,600 Speaker 2: We're just so stoked. So we can't thank you enough for. 656 00:28:36,760 --> 00:28:39,840 Speaker 1: Sport, for you know, just always tuning in and listening 657 00:28:39,880 --> 00:28:41,800 Speaker 1: to us every Wednesday on Sunday. We just wanted to 658 00:28:41,800 --> 00:28:44,360 Speaker 1: say a big thank you from us here and stay 659 00:28:44,360 --> 00:28:47,440 Speaker 1: tuned because we have plenty more episodes coming to your 660 00:28:47,480 --> 00:28:48,400 Speaker 1: ears very soon. 661 00:28:48,720 --> 00:28:49,479 Speaker 4: Thanks for listening.