1 00:00:00,720 --> 00:00:02,920 Speaker 1: Do you regularly pack a lunchbox for a family member 2 00:00:03,120 --> 00:00:06,600 Speaker 1: or maybe even yourself. On today's episode of The Nutrition Couch, 3 00:00:06,680 --> 00:00:09,479 Speaker 1: we chat the number one mistake we make when packing 4 00:00:09,480 --> 00:00:11,880 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 00:00:16,000 --> 00:00:18,880 Speaker 1: I'm Leanne Ward and I'm Susie Burrow, and every week 7 00:00:18,920 --> 00:00:21,520 Speaker 1: we bring you The Nutrition Couch, the bi weekly podcast 8 00:00:21,560 --> 00:00:23,360 Speaker 1: that keeps you up to date on everything that you 9 00:00:23,400 --> 00:00:25,760 Speaker 1: need to know in the world of nutrition as well 10 00:00:25,760 --> 00:00:29,000 Speaker 1: as lunchboxes. Today we chat all things motivation and how 11 00:00:29,040 --> 00:00:31,400 Speaker 1: to find yours if it's run away this spring, and 12 00:00:31,440 --> 00:00:34,239 Speaker 1: our listener question is all about a special type of 13 00:00:34,280 --> 00:00:38,400 Speaker 1: fat for fat loss and if it actually works. So Susie, 14 00:00:38,880 --> 00:00:41,280 Speaker 1: starting off today, I sent you a really interesting article 15 00:00:41,320 --> 00:00:43,800 Speaker 1: that I actually saw online, but it was originally posted 16 00:00:43,800 --> 00:00:45,239 Speaker 1: on news dot com. I think I saw it on 17 00:00:45,280 --> 00:00:48,040 Speaker 1: Facebook and the comment section was blowing up, and I 18 00:00:48,080 --> 00:00:49,680 Speaker 1: just you know when you see those articles on Facebook 19 00:00:49,720 --> 00:00:51,280 Speaker 1: and they have like five hundred comments and you're clicking 20 00:00:51,400 --> 00:00:53,080 Speaker 1: up for kicks, and I was like, what. I didn't 21 00:00:53,080 --> 00:00:54,480 Speaker 1: even look at the headline. I didn't even see what 22 00:00:54,520 --> 00:00:56,760 Speaker 1: it was about But it was essentially an article of 23 00:00:56,840 --> 00:00:59,360 Speaker 1: this lady who'd packed her kid's lunchbox. The kid was 24 00:00:59,400 --> 00:01:01,960 Speaker 1: eight years old, and she showcased what she packed for 25 00:01:02,000 --> 00:01:03,240 Speaker 1: the kid, and there was quite a lot of food 26 00:01:03,240 --> 00:01:05,240 Speaker 1: in that lunch box, and she was like, oh my goodness, 27 00:01:05,319 --> 00:01:07,800 Speaker 1: my eight year old devours this, then comes home and 28 00:01:07,959 --> 00:01:10,000 Speaker 1: raids the pantry and it's like a bottomless pit. Does 29 00:01:10,040 --> 00:01:12,680 Speaker 1: any other parent feel the same? And the comment section 30 00:01:12,800 --> 00:01:15,759 Speaker 1: was blowing up because essentially the lunchbox was it had 31 00:01:15,840 --> 00:01:18,840 Speaker 1: like a sugar yogurt, a popper, It had some fruit, 32 00:01:18,920 --> 00:01:20,880 Speaker 1: It had a bit of cucumber or cherry tomato. There 33 00:01:20,920 --> 00:01:23,160 Speaker 1: was like a sandwich, but you couldn't tell of it 34 00:01:23,240 --> 00:01:24,680 Speaker 1: had like a spread on it, Like I didn't know 35 00:01:24,720 --> 00:01:27,399 Speaker 1: what was on the sandwich. It had some crackers, some pringles, 36 00:01:27,400 --> 00:01:30,440 Speaker 1: like it was a lunchbox with a lot of processed foods. 37 00:01:30,680 --> 00:01:32,880 Speaker 1: But that's not the point I'm trying to make. Like 38 00:01:32,959 --> 00:01:35,520 Speaker 1: the comment section, of course, was filled with parents being like, 39 00:01:35,600 --> 00:01:38,559 Speaker 1: oh my goodness, the amount of sugars and artificial colors, 40 00:01:38,600 --> 00:01:40,440 Speaker 1: and of course your kids hungry because you're feeding them 41 00:01:40,440 --> 00:01:43,399 Speaker 1: nothing but preservatives and all of this stuff, and people 42 00:01:43,600 --> 00:01:45,759 Speaker 1: talking about ADHD and like it was. It was awful, 43 00:01:45,800 --> 00:01:47,320 Speaker 1: like this poor mom, like they were going at it, 44 00:01:47,440 --> 00:01:49,160 Speaker 1: like she was just trying to feed her kid. But 45 00:01:49,400 --> 00:01:52,120 Speaker 1: I didn't obviously want to talk about attacking this lady. 46 00:01:52,480 --> 00:01:55,000 Speaker 1: I wanted to talk about what happens when we pack 47 00:01:55,040 --> 00:01:58,880 Speaker 1: a lunchbox, that the macronutrient distribution is wrong and that's 48 00:01:58,880 --> 00:02:02,080 Speaker 1: why our kids are feeling really hungry. So irrespective of 49 00:02:02,120 --> 00:02:03,920 Speaker 1: the fact that that lunchbox had a lot of package 50 00:02:03,920 --> 00:02:05,720 Speaker 1: food in there, you do the best you can do 51 00:02:05,760 --> 00:02:07,360 Speaker 1: as a parent, right, We're not here to judge you. 52 00:02:07,600 --> 00:02:10,000 Speaker 1: But what I want Paris to think about is adding 53 00:02:10,040 --> 00:02:13,600 Speaker 1: in some protein and some healthy fat into that lunchbox. Essentially, 54 00:02:13,680 --> 00:02:16,959 Speaker 1: that lunchbox was bulk carves, right, And there's nothing wrong 55 00:02:17,000 --> 00:02:19,639 Speaker 1: with carves, particularly for kids. They're growing, they're active, they 56 00:02:19,680 --> 00:02:22,680 Speaker 1: need it. But the problem with carbohydrates is particularly the 57 00:02:22,720 --> 00:02:25,520 Speaker 1: type of carbohydrates she was putting in that lunchbox. They 58 00:02:25,520 --> 00:02:28,440 Speaker 1: weren't whole grain, they weren't high fiber, They didn't give 59 00:02:28,480 --> 00:02:31,360 Speaker 1: you that lasting energy. She had really those quick types 60 00:02:31,400 --> 00:02:34,280 Speaker 1: of refined calves, which we say for most adults, particularly 61 00:02:34,280 --> 00:02:36,440 Speaker 1: those trying to lose weight, we don't want to have 62 00:02:36,560 --> 00:02:39,080 Speaker 1: too much of because they really just don't keep us full. 63 00:02:39,320 --> 00:02:41,520 Speaker 1: So although there was a decent amount of food in 64 00:02:41,560 --> 00:02:43,720 Speaker 1: this lunchbox, this kid, I don't know if what was 65 00:02:43,760 --> 00:02:46,799 Speaker 1: a girl or a boy, was coming home absolutely ravenous 66 00:02:46,840 --> 00:02:49,680 Speaker 1: and raiding the pantry because it had no sustenance to it. 67 00:02:49,840 --> 00:02:52,560 Speaker 1: And we know that there are two nutrients that really 68 00:02:52,560 --> 00:02:55,160 Speaker 1: helped to provide us with that bulk and that satiety 69 00:02:55,520 --> 00:02:57,760 Speaker 1: to leave us feeling full of for longer. The first 70 00:02:57,800 --> 00:03:00,040 Speaker 1: one is protein and the second one is fat, and 71 00:03:00,120 --> 00:03:02,720 Speaker 1: then fiber also gets a gold star from things like 72 00:03:02,800 --> 00:03:05,360 Speaker 1: salads and vegetables and whole grains and fruit. So there 73 00:03:05,400 --> 00:03:06,880 Speaker 1: was a little bit of fruit in the lunch box 74 00:03:06,880 --> 00:03:08,760 Speaker 1: and there was a couple of veggieticks, so it wasn't 75 00:03:08,800 --> 00:03:11,120 Speaker 1: like it was all bad, but the big thing that 76 00:03:11,120 --> 00:03:14,399 Speaker 1: it was lacking was protein and enough fiber as well. 77 00:03:14,440 --> 00:03:16,799 Speaker 1: Like the bread wasn't a dense whole grain one. There 78 00:03:16,880 --> 00:03:19,280 Speaker 1: wasn't as far as I could tell, protein on the bread. 79 00:03:19,280 --> 00:03:19,720 Speaker 2: There was it. 80 00:03:19,720 --> 00:03:21,680 Speaker 1: There was a yogurt, but it wasn't, you know, like 81 00:03:21,720 --> 00:03:23,840 Speaker 1: it was quite a high sugar fruit type of yogurt. 82 00:03:23,919 --> 00:03:27,840 Speaker 1: So really that poor child didn't have anything that slowed 83 00:03:27,919 --> 00:03:30,520 Speaker 1: down the digestion of those carbohydrates in a tummy to 84 00:03:30,600 --> 00:03:32,120 Speaker 1: keep it full of for longer. Now, I know a 85 00:03:32,120 --> 00:03:34,120 Speaker 1: lot of schools have a no nut policy, and I'm 86 00:03:34,120 --> 00:03:36,400 Speaker 1: all for that because mia has quite bad nut allergies. 87 00:03:36,560 --> 00:03:38,280 Speaker 1: But there are other types of healthy fats, so you 88 00:03:38,320 --> 00:03:41,200 Speaker 1: can add into lunchboxes too, And cheese is a great 89 00:03:41,240 --> 00:03:43,520 Speaker 1: one that you can put onto a sandwich, even you know, 90 00:03:43,520 --> 00:03:45,720 Speaker 1: a little bit of chicken breast. Put an ice brick 91 00:03:45,720 --> 00:03:47,760 Speaker 1: into the lunchbox if you want. You just need to 92 00:03:47,760 --> 00:03:49,520 Speaker 1: add a little bit more protein and a little bit 93 00:03:49,560 --> 00:03:52,160 Speaker 1: of some healthy fats into that lunch box, and that's 94 00:03:52,200 --> 00:03:55,080 Speaker 1: what's going to provide the sustenance to tie our kids over, 95 00:03:55,360 --> 00:03:57,120 Speaker 1: and same with adults as well. If you're packing a 96 00:03:57,200 --> 00:03:59,240 Speaker 1: lunch box and it's a sandwich with a bit of 97 00:03:59,360 --> 00:04:01,720 Speaker 1: spread like a veggimard and butter, then you've got some 98 00:04:01,840 --> 00:04:03,200 Speaker 1: rice crackers, and he got a bit of dip, and 99 00:04:03,200 --> 00:04:05,400 Speaker 1: he got some veggie sticks, and you've got I don't know, 100 00:04:05,440 --> 00:04:08,160 Speaker 1: like a homemade biscuit or something like that. Although it's 101 00:04:08,160 --> 00:04:12,240 Speaker 1: not inherently bad food. Again, it's mostly just carbohydrates and 102 00:04:12,240 --> 00:04:14,640 Speaker 1: they're giving us that quick energy and it's not tying 103 00:04:14,720 --> 00:04:17,720 Speaker 1: us over for a few hours like a meal really should. 104 00:04:17,760 --> 00:04:19,599 Speaker 1: So that was the biggest thing that I wanted to 105 00:04:19,640 --> 00:04:22,400 Speaker 1: talk about in that lunchbox, Susie. But the poor lady, 106 00:04:22,560 --> 00:04:24,960 Speaker 1: she was really coppying it on social media. There was 107 00:04:25,000 --> 00:04:26,680 Speaker 1: a lot of I guess package type food in that 108 00:04:26,760 --> 00:04:28,600 Speaker 1: lunch box. And it's totally okay. And you and I 109 00:04:28,600 --> 00:04:31,240 Speaker 1: have had conversations before where we're not puris at all. 110 00:04:31,240 --> 00:04:33,040 Speaker 1: We're happy to give our kids. You know, Mia has 111 00:04:33,080 --> 00:04:35,400 Speaker 1: little packets of biscuits all that sort of thing. Sometimes, 112 00:04:35,400 --> 00:04:37,599 Speaker 1: so she has little packets of crackers and that sort 113 00:04:37,600 --> 00:04:39,560 Speaker 1: of thing. But it's not the only thing we want 114 00:04:39,560 --> 00:04:41,160 Speaker 1: to put in our kid's lunchbox. It has to be 115 00:04:41,240 --> 00:04:43,400 Speaker 1: quite well rounded and just off the top of my head, 116 00:04:43,440 --> 00:04:45,560 Speaker 1: boiled eggs are a really good protein sauce or something 117 00:04:45,640 --> 00:04:48,320 Speaker 1: like some roasted chickpeas, or just sometimes I use tin 118 00:04:48,400 --> 00:04:50,640 Speaker 1: black beans or tinned lentils as well. I put them 119 00:04:50,640 --> 00:04:52,360 Speaker 1: into a lot of me as lunch plates as well, 120 00:04:52,440 --> 00:04:54,920 Speaker 1: because again they're providing that box, that protein and that 121 00:04:55,040 --> 00:04:57,200 Speaker 1: fiber that helped to fill the tummy up for a 122 00:04:57,240 --> 00:04:57,919 Speaker 1: little bit longer. 123 00:04:58,200 --> 00:05:00,680 Speaker 3: What do you think, Oh, it's the most common an issue, 124 00:05:00,680 --> 00:05:03,240 Speaker 3: and it really is tricky. When I worked as a 125 00:05:03,240 --> 00:05:05,839 Speaker 3: pediatric dietician at the children's hospital, I used to follow 126 00:05:05,880 --> 00:05:10,960 Speaker 3: the lunchbox formula of one vegetable, one fruit, one package 127 00:05:10,960 --> 00:05:13,960 Speaker 3: snack that contained less than one hundred calories, and then 128 00:05:14,000 --> 00:05:17,840 Speaker 3: a protein food because we would routinely see kids who 129 00:05:17,880 --> 00:05:21,960 Speaker 3: were starving having sandwiches with sort of a plane spread 130 00:05:22,000 --> 00:05:25,960 Speaker 3: on them, jam, veggimite, and then fruit, always fruit, but 131 00:05:26,080 --> 00:05:29,680 Speaker 3: very rarely vegetables, a box of juice in many cases, 132 00:05:29,920 --> 00:05:32,320 Speaker 3: and then multiple snacks. You know, there was research done 133 00:05:32,320 --> 00:05:35,720 Speaker 3: from a Melbourne school going back several I want to say, 134 00:05:35,760 --> 00:05:38,720 Speaker 3: at least ten years now that found on average kids 135 00:05:38,760 --> 00:05:41,680 Speaker 3: at a primary school we're consuming three package snacks per day. 136 00:05:41,800 --> 00:05:44,119 Speaker 3: So I think when we get this uproar on social media, 137 00:05:44,160 --> 00:05:47,360 Speaker 3: it's not necessarily representative of what the average person is doing. 138 00:05:47,680 --> 00:05:50,799 Speaker 3: I think they're often a more privileged group who perhaps 139 00:05:50,880 --> 00:05:54,600 Speaker 3: have the capacity and time to make homemade lunch box fillers. 140 00:05:54,600 --> 00:05:56,480 Speaker 3: And I think, you know, let's be honest, a lot 141 00:05:56,480 --> 00:05:58,680 Speaker 3: of people are buying those packaged foods and they're all 142 00:05:58,720 --> 00:06:01,520 Speaker 3: carbohydrate based and they're healthier ones, whether it's a fruit 143 00:06:01,560 --> 00:06:05,440 Speaker 3: stick or rice snack. They're all heavy refined process carbohydrate, 144 00:06:05,560 --> 00:06:07,400 Speaker 3: so if you look at that, it can add up 145 00:06:07,440 --> 00:06:10,120 Speaker 3: to eighty one hundred grams of refined carbohydrate with very 146 00:06:10,200 --> 00:06:13,080 Speaker 3: very little protein. So some of the foods that I 147 00:06:13,200 --> 00:06:16,600 Speaker 3: routinely use in my boys lunchbox now and becoming more 148 00:06:16,640 --> 00:06:19,360 Speaker 3: aware of how difficult it is for busy parents. And 149 00:06:19,440 --> 00:06:21,520 Speaker 3: you're right, we'll come to adults to get in a minute. 150 00:06:21,640 --> 00:06:24,040 Speaker 3: So I sometimes use the little flavored milk drinks. Yes 151 00:06:24,040 --> 00:06:26,320 Speaker 3: they contain added sugar, but I still think they're better 152 00:06:26,360 --> 00:06:29,000 Speaker 3: than juice. In many cases, I do like the cheese 153 00:06:29,040 --> 00:06:31,880 Speaker 3: sticks and the cheese and cracker snack packs. The roasted legumes. 154 00:06:31,880 --> 00:06:33,800 Speaker 3: They come in at about five grams of protein LANB, 155 00:06:33,800 --> 00:06:34,760 Speaker 3: but it's actually. 156 00:06:34,400 --> 00:06:35,040 Speaker 2: Not that great. 157 00:06:35,520 --> 00:06:39,120 Speaker 3: So if you can get chicken, tuna, leftover meat on 158 00:06:39,160 --> 00:06:42,320 Speaker 3: a wrap or sandwich, now, admittedly coming into a stray 159 00:06:42,360 --> 00:06:44,120 Speaker 3: in summer, you have to be careful. But I do 160 00:06:44,240 --> 00:06:46,960 Speaker 3: use a freezer pack and put some cold things ic 161 00:06:47,040 --> 00:06:50,000 Speaker 3: blocks in there. But I myself with my boys use 162 00:06:50,080 --> 00:06:53,880 Speaker 3: leftover lean sausages, the chipolatas from peppercorn, a couple of 163 00:06:53,880 --> 00:06:55,960 Speaker 3: those they love, or if I've got crumb chicken peace 164 00:06:56,000 --> 00:06:57,799 Speaker 3: I'll put that in, or even a piece of leftover 165 00:06:57,839 --> 00:07:00,760 Speaker 3: salmon because they love the meat, my boys. But you're 166 00:07:00,839 --> 00:07:02,479 Speaker 3: right if you've got a child who's not a fan 167 00:07:02,520 --> 00:07:04,240 Speaker 3: of that, A small tin of baked beans, a hard 168 00:07:04,279 --> 00:07:08,160 Speaker 3: boiled egg, the little yogurt tubes, now again they come 169 00:07:08,160 --> 00:07:10,640 Speaker 3: in about five grams up to eight. There's very few 170 00:07:10,680 --> 00:07:13,080 Speaker 3: no added sugar protein tubes for kids. I think there's 171 00:07:13,080 --> 00:07:16,480 Speaker 3: the Tama Valley one a couple. So you want a 172 00:07:16,520 --> 00:07:20,680 Speaker 3: protein rich snack, in my experience, whether it's dairy roasted chickpeas, 173 00:07:20,760 --> 00:07:23,360 Speaker 3: boiled egg as well as ideally a protein topping on 174 00:07:23,400 --> 00:07:26,360 Speaker 3: the bread, just to try and balance out that macro 175 00:07:26,440 --> 00:07:29,200 Speaker 3: nutrient load and try and reduce the carbohydrate load. And 176 00:07:29,560 --> 00:07:32,440 Speaker 3: this is a sensitive issue and some people it's not 177 00:07:32,480 --> 00:07:34,280 Speaker 3: to cause a fence rather than to raise a real 178 00:07:34,320 --> 00:07:37,480 Speaker 3: issue when you're dealing with either children who are overweight, 179 00:07:37,720 --> 00:07:39,760 Speaker 3: and an overweight child will simply look a lot older 180 00:07:39,800 --> 00:07:41,600 Speaker 3: than they are. They might be six and they look ten. 181 00:07:41,920 --> 00:07:44,440 Speaker 3: They're wearing size ten clothing, so they seem to be bigger. 182 00:07:44,440 --> 00:07:47,760 Speaker 3: They're growing quickly, or in the case of girls, going 183 00:07:47,760 --> 00:07:50,320 Speaker 3: through their puberty phase, so whether it's from ten to 184 00:07:50,440 --> 00:07:52,960 Speaker 3: twelve and they sort of get a bit of puppy fat. 185 00:07:53,240 --> 00:07:56,760 Speaker 3: Now it is certainly suggested that they reduce their carbohydrate load. 186 00:07:56,800 --> 00:07:58,840 Speaker 3: Now we're not suggesting it stream diets for children by 187 00:07:58,840 --> 00:08:01,800 Speaker 3: any means. Saying is girls that those ages tend to 188 00:08:01,800 --> 00:08:03,920 Speaker 3: be a lot less active. They gain weight very quickly. 189 00:08:04,440 --> 00:08:06,960 Speaker 3: It can be a very sensitive topic for them and 190 00:08:07,000 --> 00:08:09,880 Speaker 3: for those around them, leaving them prone to bullying behavior. 191 00:08:10,280 --> 00:08:12,240 Speaker 3: And a powerful thing you can do with that lunchbox 192 00:08:12,320 --> 00:08:14,360 Speaker 3: is have a quick look and see how you can 193 00:08:14,400 --> 00:08:17,440 Speaker 3: increase the protein content and reduce the carbohydrates. So can 194 00:08:17,480 --> 00:08:19,880 Speaker 3: you add some more vegetables in there? Can you swap 195 00:08:19,880 --> 00:08:22,920 Speaker 3: a packet of biscuits or rice snacks for something protein 196 00:08:22,920 --> 00:08:26,840 Speaker 3: based like chickpeas, hardboard egg cheese and crackers. And can 197 00:08:26,880 --> 00:08:29,480 Speaker 3: you choose a better quality bread or wrap that's smaller 198 00:08:29,560 --> 00:08:31,000 Speaker 3: and then add some lean protein. 199 00:08:31,440 --> 00:08:32,800 Speaker 2: Not only will your girls. 200 00:08:32,520 --> 00:08:35,240 Speaker 3: Be a whole lot fuller nutritionally, it will be much 201 00:08:35,240 --> 00:08:37,480 Speaker 3: better for them and you will avoid that three four 202 00:08:37,520 --> 00:08:42,439 Speaker 3: o'clock binge that happens and can certainly increase weight gain 203 00:08:42,800 --> 00:08:45,040 Speaker 3: and for that very sensitive age group. So I say 204 00:08:45,040 --> 00:08:47,600 Speaker 3: that clinically from a position of trying to keep the 205 00:08:47,600 --> 00:08:50,760 Speaker 3: girls as healthy and less sensitive and less vulnerable to 206 00:08:50,840 --> 00:08:53,120 Speaker 3: issues with their weight as they're going through those years ten, 207 00:08:53,200 --> 00:08:56,280 Speaker 3: twelve and up to sort of sixteen. And yes, certainly 208 00:08:56,280 --> 00:08:57,640 Speaker 3: a lot of them are a lot less active than 209 00:08:57,640 --> 00:09:00,400 Speaker 3: they once were as children, reducing sports and studying a 210 00:09:00,440 --> 00:09:03,240 Speaker 3: lot more, and certainly aiming for more protein rich foods 211 00:09:03,240 --> 00:09:05,360 Speaker 3: in the lunchbox and reducing the carbohydrate load. 212 00:09:05,440 --> 00:09:07,760 Speaker 2: Is that is a good way of doing that. Now, 213 00:09:07,760 --> 00:09:09,640 Speaker 2: we're certainly talking about teens as they get older. 214 00:09:09,640 --> 00:09:11,640 Speaker 1: You know, we're not saying reduce the carbohydrate load in 215 00:09:11,679 --> 00:09:14,240 Speaker 1: your six year olds, you know, lunchbox or anything like that. 216 00:09:14,280 --> 00:09:16,480 Speaker 1: So we're not saying no carbs. We're certainly not saying 217 00:09:16,520 --> 00:09:18,880 Speaker 1: low carb We're just saying, what are one or two 218 00:09:18,920 --> 00:09:21,880 Speaker 1: swaps that you can make that as your child gets older, 219 00:09:22,000 --> 00:09:24,360 Speaker 1: entering those teen year you know, gets the period that 220 00:09:24,400 --> 00:09:26,200 Speaker 1: sort of thing, if they're not as active, if they've 221 00:09:26,200 --> 00:09:28,920 Speaker 1: started to gain weight rather than Obviously we don't want 222 00:09:28,920 --> 00:09:31,079 Speaker 1: to promote diets or anything like that, but just take 223 00:09:31,120 --> 00:09:32,800 Speaker 1: a look at that lunchbox and look at one or 224 00:09:32,840 --> 00:09:34,040 Speaker 1: two small swaps. 225 00:09:34,200 --> 00:09:34,959 Speaker 2: Now, when they're. 226 00:09:34,800 --> 00:09:38,280 Speaker 1: Children, we've said protein protein, protein, kids don't really need 227 00:09:38,320 --> 00:09:41,000 Speaker 1: that much protein. But the reality is that most of 228 00:09:41,080 --> 00:09:43,959 Speaker 1: what we're providing as parents and lunchboxes is like eighty 229 00:09:44,040 --> 00:09:47,040 Speaker 1: to ninety percent carbs. So we're not saying start putting 230 00:09:47,040 --> 00:09:49,920 Speaker 1: protein powders and protein bars and protein yogats into your 231 00:09:50,200 --> 00:09:53,280 Speaker 1: you know, small child's lunchbox. Absolutely not. But you can 232 00:09:53,320 --> 00:09:56,800 Speaker 1: find small amounts of protein in more whole food based foods. 233 00:09:56,800 --> 00:09:58,600 Speaker 1: And that's what Susie and I are suggesting. Not a 234 00:09:58,640 --> 00:10:01,520 Speaker 1: high protein diet for our young kids, absolutely not. Just 235 00:10:01,559 --> 00:10:05,200 Speaker 1: where can we replace one type of carbohydrate? Say, say 236 00:10:05,200 --> 00:10:07,880 Speaker 1: they've got some cookies and a piece of homemade banana 237 00:10:07,920 --> 00:10:09,800 Speaker 1: bread and two pieces of fruit in that in that 238 00:10:09,960 --> 00:10:12,280 Speaker 1: lunch box. Can one of the fruits sub for a yogurt? 239 00:10:12,360 --> 00:10:14,800 Speaker 1: Can it one of the cookies sub out for some 240 00:10:14,920 --> 00:10:17,960 Speaker 1: roasted chickpeas or two of those little baby bell cheeses 241 00:10:18,080 --> 00:10:19,720 Speaker 1: or something like that. So it's not to say we 242 00:10:19,760 --> 00:10:22,160 Speaker 1: have to take all of the carbohydrate out of the lunchbox. 243 00:10:22,240 --> 00:10:25,200 Speaker 1: Kids actually do really well with carbohydrates. It's a great 244 00:10:25,320 --> 00:10:27,839 Speaker 1: energy source. But a lot of the time, the majority 245 00:10:27,880 --> 00:10:30,360 Speaker 1: of the lunch box is all carb and that's why 246 00:10:30,400 --> 00:10:32,920 Speaker 1: our children are getting hungry. And it's not sustaining them 247 00:10:32,920 --> 00:10:34,800 Speaker 1: for very long, and you feel like you're just feeding 248 00:10:34,800 --> 00:10:37,959 Speaker 1: this bottomless pit, which is costing you the earth because 249 00:10:38,000 --> 00:10:40,719 Speaker 1: they're just not feeling full. So protein and fib but 250 00:10:40,760 --> 00:10:43,400 Speaker 1: they're two important nutrients and healthy fats as well. Fats 251 00:10:43,400 --> 00:10:46,560 Speaker 1: actually provide a lot of satardi with our meals as well, 252 00:10:46,600 --> 00:10:49,120 Speaker 1: so where you can. Avocado is one of my favorite fats. 253 00:10:49,240 --> 00:10:51,120 Speaker 1: I give me a lot of avocado for afternoon tea 254 00:10:51,120 --> 00:10:52,880 Speaker 1: on crackers or a piece of toast. It's harder to 255 00:10:52,880 --> 00:10:54,360 Speaker 1: put in a lunch box. It kind of goes a 256 00:10:54,400 --> 00:10:56,559 Speaker 1: bit brown. You have to put a little black squeeze 257 00:10:56,559 --> 00:10:59,640 Speaker 1: of lemon juice over it prevents the oxidization, isn't it 258 00:10:59,640 --> 00:11:01,959 Speaker 1: with the with the air, and that's why it goes brown. 259 00:11:02,000 --> 00:11:03,880 Speaker 1: So a little good squeeze lemon juice. If not, save 260 00:11:03,920 --> 00:11:05,800 Speaker 1: it as an afternoon tea snack when they get home, 261 00:11:06,000 --> 00:11:07,839 Speaker 1: a little bit of you know, cheese and avocado and 262 00:11:07,880 --> 00:11:10,040 Speaker 1: a bit of toast or something like that. Of course, 263 00:11:10,080 --> 00:11:12,520 Speaker 1: whole grain or multi grain toast is a great afternoon 264 00:11:12,520 --> 00:11:15,000 Speaker 1: tea snack option rather than just putting a spread on 265 00:11:15,040 --> 00:11:17,400 Speaker 1: like ntallural jam, because again you're just putting carb on 266 00:11:17,520 --> 00:11:19,800 Speaker 1: carb and there's no sustenance there. We're not saying you 267 00:11:19,840 --> 00:11:22,040 Speaker 1: can't have it, but there's no real sustenance there to 268 00:11:22,040 --> 00:11:24,360 Speaker 1: tie them over until dinner. So they're likely to need 269 00:11:24,559 --> 00:11:27,080 Speaker 1: two or three after do tea snacks after school to 270 00:11:27,080 --> 00:11:29,400 Speaker 1: get them to dinner if you're just feeding them bulk 271 00:11:29,440 --> 00:11:30,400 Speaker 1: carbs in the afternoon. 272 00:11:30,880 --> 00:11:32,959 Speaker 3: And a little trick I think we've mentioned this before 273 00:11:33,160 --> 00:11:34,480 Speaker 3: is that if I've got a bit of a driver, 274 00:11:34,559 --> 00:11:36,760 Speaker 3: we're going to enoughter SkELL activity, I'll pack some cut 275 00:11:36,800 --> 00:11:40,800 Speaker 3: up carrots or green beans baby tomatoes in the car 276 00:11:40,840 --> 00:11:43,240 Speaker 3: when they're actually sat there hungry and nothing else to do, 277 00:11:43,280 --> 00:11:44,920 Speaker 3: and they offer munch on that, so you're getting that 278 00:11:44,960 --> 00:11:48,240 Speaker 3: also veggie bulk in before you get home, and they 279 00:11:48,240 --> 00:11:50,160 Speaker 3: only want the carb. So that's another little trick on 280 00:11:50,280 --> 00:11:53,079 Speaker 3: ways to increase vegguice without it being a massive vocal point. 281 00:11:53,960 --> 00:11:55,760 Speaker 2: All right, Lean motivation. 282 00:11:56,360 --> 00:11:59,679 Speaker 3: It's that time of year when our requests for client 283 00:11:59,679 --> 00:12:02,880 Speaker 3: cons thots are going crazy because everyone's realizing that as 284 00:12:02,960 --> 00:12:05,920 Speaker 3: the weather improves, we all need to get into our 285 00:12:05,960 --> 00:12:09,800 Speaker 3: swimming causes pretty soon. And a common piece of feedback 286 00:12:09,800 --> 00:12:11,840 Speaker 3: from clients or people in general when they're going through 287 00:12:11,840 --> 00:12:15,280 Speaker 3: lifestyle change is you know, I've lost my motivation. You know, 288 00:12:15,280 --> 00:12:17,960 Speaker 3: they might start a program or guns blazing, and then 289 00:12:17,960 --> 00:12:20,559 Speaker 3: a week or two in challenges present as they tend 290 00:12:20,640 --> 00:12:23,040 Speaker 3: to busy life, and all of a sudden, people will 291 00:12:23,200 --> 00:12:26,040 Speaker 3: describe losing their motivation or I need to need help 292 00:12:26,080 --> 00:12:28,440 Speaker 3: with motivation, or I need to be motivated, or I'm. 293 00:12:28,320 --> 00:12:29,440 Speaker 2: Trying to find my motivation. 294 00:12:29,920 --> 00:12:31,800 Speaker 3: So I thought it lent itself to a good discussion 295 00:12:31,840 --> 00:12:34,079 Speaker 3: at this time about actually what is motivation? If we're 296 00:12:34,080 --> 00:12:36,240 Speaker 3: taking a deeper dive into how to find yours or 297 00:12:36,280 --> 00:12:39,080 Speaker 3: how to support your own, what actually are we referring 298 00:12:39,080 --> 00:12:41,680 Speaker 3: to and some things to consider if you are struggling a. 299 00:12:41,679 --> 00:12:42,600 Speaker 2: Little bit at this time. 300 00:12:43,280 --> 00:12:47,400 Speaker 3: So put broadly, motivation is described as an internal process 301 00:12:47,440 --> 00:12:51,320 Speaker 3: that drives goal directed behavior. So it's not a set 302 00:12:51,320 --> 00:12:53,840 Speaker 3: thing that we can find or it's more the process 303 00:12:53,920 --> 00:12:57,720 Speaker 3: that individuals will go through to maintain a certain behavior 304 00:12:57,720 --> 00:13:00,320 Speaker 3: that is generally linked to an outcome or a goal. So, 305 00:13:00,400 --> 00:13:03,320 Speaker 3: for example, the motivation to eat healthy, maybe that you 306 00:13:03,400 --> 00:13:06,520 Speaker 3: have a higher order goal that health is very important 307 00:13:06,520 --> 00:13:08,320 Speaker 3: to you, or as you get older, you don't want 308 00:13:08,320 --> 00:13:12,360 Speaker 3: to be gaining weight, or in the case of preparing 309 00:13:12,360 --> 00:13:15,120 Speaker 3: for an event or something that you want to lose weight, 310 00:13:15,160 --> 00:13:16,960 Speaker 3: and you've got to that point where you're like, right, 311 00:13:17,040 --> 00:13:19,400 Speaker 3: it's time to get those ten kilos off. It might 312 00:13:19,440 --> 00:13:22,199 Speaker 3: be that I'm preparing for a big birthday. I'm turning 313 00:13:22,240 --> 00:13:25,520 Speaker 3: forty next year, so my goal is actually the weight loss, 314 00:13:25,559 --> 00:13:28,960 Speaker 3: and the drive is to achieve that. So when we're 315 00:13:29,000 --> 00:13:33,199 Speaker 3: sort of starting to look at what predicts success, certainly 316 00:13:33,920 --> 00:13:37,720 Speaker 3: those who have the intrinsic drive to do things are 317 00:13:37,800 --> 00:13:41,320 Speaker 3: more likely to achieve success. But it is interesting when 318 00:13:41,360 --> 00:13:44,480 Speaker 3: it comes to weight loss because it's not always an 319 00:13:44,520 --> 00:13:47,680 Speaker 3: intrinsic drive for a range of reasons. So for example, 320 00:13:47,760 --> 00:13:50,480 Speaker 3: that may be an extrinsic drive to be told that 321 00:13:50,520 --> 00:13:52,120 Speaker 3: you have to lose weight if you've been to your 322 00:13:52,160 --> 00:13:55,120 Speaker 3: doctor and you actually have to do it now, in 323 00:13:55,160 --> 00:13:58,520 Speaker 3: the case, it's not exactly extrinsic, because I guess an 324 00:13:58,520 --> 00:14:00,400 Speaker 3: extrinsic weight loss goal would be if if you're going 325 00:14:00,400 --> 00:14:02,160 Speaker 3: to join the police force or the army and you 326 00:14:02,160 --> 00:14:03,800 Speaker 3: have to be a certain weight to do that, you've 327 00:14:03,840 --> 00:14:07,720 Speaker 3: actually got the requirement that there are consequences if you 328 00:14:07,760 --> 00:14:11,040 Speaker 3: don't do it. That's purely an extrinsic driven weight loss goal. 329 00:14:11,520 --> 00:14:14,160 Speaker 3: Compared to intrinsic, whereas I always do what I need 330 00:14:14,200 --> 00:14:15,760 Speaker 3: to do maintain my late because I would do it 331 00:14:15,760 --> 00:14:18,280 Speaker 3: no matter what it's important to me. And then there's 332 00:14:18,280 --> 00:14:21,960 Speaker 3: a couple of other little examples. There's an introjected goal, 333 00:14:22,640 --> 00:14:25,760 Speaker 3: which is that I should do it or there are consequences. 334 00:14:25,840 --> 00:14:28,160 Speaker 3: So that is certainly when someone will present with blood 335 00:14:28,160 --> 00:14:31,960 Speaker 3: test results like goofles issues or high cholesterol and they say, 336 00:14:32,000 --> 00:14:35,040 Speaker 3: my doctor told me I should lose weight, or I 337 00:14:35,160 --> 00:14:37,920 Speaker 3: might get diabetes, or I might have heart disease. So 338 00:14:38,000 --> 00:14:40,440 Speaker 3: that's a good example of it interjected, whether the doctor 339 00:14:40,440 --> 00:14:45,240 Speaker 3: refers someone, or there's an identified goal, which is probably 340 00:14:45,240 --> 00:14:47,960 Speaker 3: where a lot of a sit we've identified that there 341 00:14:48,000 --> 00:14:50,560 Speaker 3: are benefits to doing so and it's good for me. 342 00:14:50,680 --> 00:14:51,520 Speaker 2: So I would say that. 343 00:14:51,440 --> 00:14:55,520 Speaker 3: Most of my clients would probably fit in an identified 344 00:14:55,600 --> 00:14:58,440 Speaker 3: goal because I don't see anyone who has to lose weight, 345 00:14:59,040 --> 00:15:01,760 Speaker 3: and that would be the case for weight loss surgery cases, 346 00:15:01,880 --> 00:15:04,840 Speaker 3: or once you're working with a dietitian and they have 347 00:15:04,920 --> 00:15:06,280 Speaker 3: to go and opt you fast before they have weight 348 00:15:06,320 --> 00:15:07,920 Speaker 3: loss surgery, that's certainly extrinsic. 349 00:15:07,920 --> 00:15:09,400 Speaker 2: They're doing it because they're told they have to. 350 00:15:09,960 --> 00:15:12,120 Speaker 3: We probably don't see a lot of land people with 351 00:15:12,160 --> 00:15:15,280 Speaker 3: an intrinsic goal because they keep their weight under control 352 00:15:15,320 --> 00:15:18,320 Speaker 3: by various means, because it's just who they are and 353 00:15:18,400 --> 00:15:19,400 Speaker 3: it's in them naturally. 354 00:15:20,000 --> 00:15:21,320 Speaker 2: We might see a few introjected. 355 00:15:21,320 --> 00:15:23,040 Speaker 3: I don't myself, but I know a lot of general 356 00:15:23,080 --> 00:15:25,560 Speaker 3: dieticians working in GP's practices would have a lot of 357 00:15:25,600 --> 00:15:27,680 Speaker 3: clients who come and be told that they should lose 358 00:15:27,720 --> 00:15:31,080 Speaker 3: weight because there's health consequences. But I see a lot 359 00:15:31,120 --> 00:15:34,120 Speaker 3: of identified goals where my clients will say, I know 360 00:15:34,200 --> 00:15:36,200 Speaker 3: this is the right thing to do, I'm not naturally 361 00:15:36,240 --> 00:15:38,920 Speaker 3: doing it, or I need help, but it's an identified goal. 362 00:15:39,640 --> 00:15:42,880 Speaker 3: But what I specifically wanted to talk about today was 363 00:15:42,960 --> 00:15:46,760 Speaker 3: for those who are struggling in terms of making progress. 364 00:15:46,760 --> 00:15:50,040 Speaker 3: So they might have kick started a program, committed, brought 365 00:15:50,040 --> 00:15:52,960 Speaker 3: a new diet book, seeing a dietitian, listening to the 366 00:15:53,080 --> 00:15:57,200 Speaker 3: nutrition accounts, and implementing changes, but you're finding that you 367 00:15:57,320 --> 00:16:00,120 Speaker 3: just never get to that next level sort of a 368 00:16:00,200 --> 00:16:02,640 Speaker 3: bit of progress, but you don't ever continue, you never 369 00:16:02,680 --> 00:16:05,440 Speaker 3: get to the endpoint. And this is the psychological work 370 00:16:05,800 --> 00:16:08,040 Speaker 3: we will do with clients over time, and it's certainly 371 00:16:08,120 --> 00:16:11,320 Speaker 3: about halfway through a program that it tends to rear 372 00:16:11,360 --> 00:16:15,040 Speaker 3: its ugly head where sort of the barriers are outweighing 373 00:16:15,120 --> 00:16:19,920 Speaker 3: the moving forward and positive options is that you've got 374 00:16:20,000 --> 00:16:22,760 Speaker 3: to start to really think about why this is important 375 00:16:22,800 --> 00:16:26,000 Speaker 3: to you. Not because you think that you should, or 376 00:16:26,040 --> 00:16:29,640 Speaker 3: because you have been told that, or you're getting ready 377 00:16:29,640 --> 00:16:31,080 Speaker 3: for a wedding and you don't want to look bad 378 00:16:31,120 --> 00:16:35,320 Speaker 3: in the photos, but more what the act and the 379 00:16:35,360 --> 00:16:39,680 Speaker 3: commitment of losing weight will ultimately mean to you in 380 00:16:39,720 --> 00:16:42,480 Speaker 3: your life. So will it mean that you can live 381 00:16:42,480 --> 00:16:45,080 Speaker 3: a longer life, Will it mean that you can be 382 00:16:45,160 --> 00:16:49,040 Speaker 3: more active and live a more active middle and senior 383 00:16:49,120 --> 00:16:50,480 Speaker 3: years where you can travel a lot? 384 00:16:50,560 --> 00:16:50,840 Speaker 1: More? 385 00:16:51,680 --> 00:16:55,720 Speaker 3: Is it that you know that your best self was 386 00:16:55,720 --> 00:16:58,720 Speaker 3: at a weight that was significantly leaner than you are now, 387 00:16:58,920 --> 00:17:01,040 Speaker 3: and it's holding you back from doing the things that 388 00:17:01,080 --> 00:17:04,280 Speaker 3: you want. You've really got to spend time thinking what 389 00:17:04,320 --> 00:17:08,439 Speaker 3: the benefits are to you because that becomes your internal drive. 390 00:17:09,160 --> 00:17:09,880 Speaker 2: And until we. 391 00:17:09,960 --> 00:17:13,800 Speaker 3: Really have that, you will sit at exactly the weight 392 00:17:13,880 --> 00:17:17,120 Speaker 3: you are because it's comfortable for you. So in order 393 00:17:17,200 --> 00:17:19,679 Speaker 3: to take it to the next level, it's really about 394 00:17:19,760 --> 00:17:23,480 Speaker 3: looking at that higher order role that that weight will 395 00:17:23,480 --> 00:17:25,399 Speaker 3: play in your life. So it's actually not about the 396 00:17:25,400 --> 00:17:28,320 Speaker 3: weight it's the role that plays and the benefits that 397 00:17:28,359 --> 00:17:30,600 Speaker 3: will come from taking it under control. And in many 398 00:17:30,600 --> 00:17:35,240 Speaker 3: cases leanne things like disease risk are too abstract because 399 00:17:35,240 --> 00:17:37,040 Speaker 3: we don't know what's going to happen. It might happen, 400 00:17:37,040 --> 00:17:40,199 Speaker 3: it may not. A client example, sprunk to mind a 401 00:17:40,240 --> 00:17:42,399 Speaker 3: client of mind who's done incredibly well and lost a 402 00:17:42,440 --> 00:17:45,720 Speaker 3: significant amount of weight and is at a pretty good point. 403 00:17:45,800 --> 00:17:47,879 Speaker 3: You know, she's at a size twelve, she's wearing her 404 00:17:47,920 --> 00:17:52,480 Speaker 3: clothes that she had before, but she is struggling because 405 00:17:52,520 --> 00:17:56,000 Speaker 3: on paper she wants to I would say she needs to, 406 00:17:56,080 --> 00:17:58,960 Speaker 3: but she wants to lose some more weight. But the 407 00:17:59,040 --> 00:18:02,160 Speaker 3: shift to get there from where she is is great, 408 00:18:02,840 --> 00:18:05,440 Speaker 3: and it's not who she's identifying with. So what we're 409 00:18:05,520 --> 00:18:09,120 Speaker 3: spending time working on is trying to break that barrier 410 00:18:09,320 --> 00:18:11,560 Speaker 3: between what will be the difference from her life saying 411 00:18:11,600 --> 00:18:15,600 Speaker 3: she's seventy five kilos or eighty kilos after losing twenty 412 00:18:15,680 --> 00:18:19,919 Speaker 3: thirty getting down to seventy, what are the benefits and 413 00:18:19,960 --> 00:18:22,600 Speaker 3: what meaning does that have and what will that represent 414 00:18:22,640 --> 00:18:25,480 Speaker 3: and why will that become important? And until we break 415 00:18:25,520 --> 00:18:27,800 Speaker 3: the back of that, I hasten to say, we'll probably 416 00:18:27,800 --> 00:18:30,040 Speaker 3: stay where she is because at the moment, the benefits 417 00:18:30,080 --> 00:18:32,680 Speaker 3: don't outweigh the negatives. And even though in her head 418 00:18:32,760 --> 00:18:35,840 Speaker 3: she knows she should, can you see it's not there 419 00:18:35,880 --> 00:18:38,280 Speaker 3: for her in terms of having internal meanings. So it's 420 00:18:38,320 --> 00:18:43,080 Speaker 3: a broader life sense about where health, fitness, agility all 421 00:18:43,119 --> 00:18:46,800 Speaker 3: fits and linking into that personally that will break that 422 00:18:46,880 --> 00:18:50,080 Speaker 3: and take you to that next goal. If you're stuck 423 00:18:50,119 --> 00:18:52,400 Speaker 3: sort of at a reasonable weight, but no, you would 424 00:18:52,440 --> 00:18:54,600 Speaker 3: be better if you're a little bit lower. 425 00:18:55,480 --> 00:18:58,680 Speaker 1: I had that exact client example obviously different client where 426 00:18:58,680 --> 00:19:01,800 Speaker 1: she lost I think roughly about fifteen kilos and she 427 00:19:01,920 --> 00:19:05,040 Speaker 1: still wanted to lose another ten and just for months 428 00:19:05,040 --> 00:19:07,280 Speaker 1: she was stuck and she kept up sabotaging yourself and 429 00:19:07,359 --> 00:19:09,160 Speaker 1: she couldn't get off, you know, the last ten off. 430 00:19:09,400 --> 00:19:11,479 Speaker 1: And I said to her, like, what is it like? 431 00:19:11,520 --> 00:19:13,359 Speaker 1: It has to be more about just looking good in 432 00:19:13,359 --> 00:19:15,200 Speaker 1: your clothes. It has to be more than just wanting 433 00:19:15,240 --> 00:19:18,240 Speaker 1: to be this exact round number wanting to lose another ten. 434 00:19:18,640 --> 00:19:21,080 Speaker 1: And we had this discussion over and over and over again, 435 00:19:21,119 --> 00:19:23,080 Speaker 1: and it was like we just kept coming back to 436 00:19:23,119 --> 00:19:25,560 Speaker 1: the same thing where I'd say to her, you're eating well, 437 00:19:25,880 --> 00:19:28,520 Speaker 1: you're actually now within like she was the top of 438 00:19:28,520 --> 00:19:30,439 Speaker 1: the healthy weight range, but it was still very healthy. 439 00:19:30,520 --> 00:19:32,440 Speaker 1: She was eating really well. All of her blood tests 440 00:19:32,480 --> 00:19:34,920 Speaker 1: were coming fine. We'd be like reverse the diabetes risk. 441 00:19:34,960 --> 00:19:37,520 Speaker 1: We'd hit all of these different health markers. Cholesterol had 442 00:19:37,520 --> 00:19:40,080 Speaker 1: come down, she was doing more exercise than she ever had. 443 00:19:40,080 --> 00:19:42,600 Speaker 1: She was getting on average, eight thousand steps a day. 444 00:19:42,640 --> 00:19:44,560 Speaker 1: She was doing two or three weight sessions a week, like. 445 00:19:44,600 --> 00:19:46,879 Speaker 1: She was ticking all the boxes from a health perspective. 446 00:19:47,000 --> 00:19:49,000 Speaker 1: And I said, you no longer need to lose weight 447 00:19:49,000 --> 00:19:52,360 Speaker 1: from a health perspective. This is purely from an aesthetic perspective. 448 00:19:52,400 --> 00:19:54,679 Speaker 1: And I said, that's absolutely okay. It is okay to 449 00:19:54,800 --> 00:19:57,080 Speaker 1: want to look good. I do you do like we 450 00:19:57,160 --> 00:19:59,480 Speaker 1: all do most of us do, right, That is completely fine, 451 00:19:59,600 --> 00:20:03,119 Speaker 1: But it's not enough of motivation to get you to 452 00:20:03,240 --> 00:20:05,240 Speaker 1: your goal. So gone with a whole. I need to 453 00:20:05,280 --> 00:20:06,679 Speaker 1: do this for my health. I need to do this 454 00:20:06,680 --> 00:20:07,919 Speaker 1: for my family. I need to do this for my 455 00:20:08,000 --> 00:20:10,240 Speaker 1: kids so I can be around a lot longer. So 456 00:20:10,400 --> 00:20:13,400 Speaker 1: we'd achieved the fifteen kilo weight loss because that was her. 457 00:20:13,920 --> 00:20:15,800 Speaker 1: That were the goals to start with, but the last 458 00:20:15,840 --> 00:20:18,560 Speaker 1: ten kilos was purely about I want to look good. 459 00:20:18,600 --> 00:20:20,680 Speaker 1: Do you know what I mean, and so she really struggles. 460 00:20:20,760 --> 00:20:23,639 Speaker 1: So I can definitely relate to what you're saying between 461 00:20:23,680 --> 00:20:27,600 Speaker 1: the intrin extrinsic, the interjected, and the identified goals where 462 00:20:27,840 --> 00:20:29,760 Speaker 1: it has to have a bit of a deeper meaning. 463 00:20:29,800 --> 00:20:31,640 Speaker 1: It can't just be I want to lose another five 464 00:20:31,720 --> 00:20:33,840 Speaker 1: or ten, because we hear it time and time and 465 00:20:33,880 --> 00:20:36,680 Speaker 1: time again, and clients never follow through on it. They 466 00:20:36,720 --> 00:20:39,040 Speaker 1: start a day or two and by Wednesday Thursday, the 467 00:20:39,040 --> 00:20:41,600 Speaker 1: diets done and they're back to the old patterns. It's hard, 468 00:20:41,640 --> 00:20:44,600 Speaker 1: it's really hard to change behaviors. And unless you have 469 00:20:44,720 --> 00:20:49,040 Speaker 1: that internal drive within you because the goal is so 470 00:20:49,960 --> 00:20:52,800 Speaker 1: big or it's so important to you that you will 471 00:20:52,880 --> 00:20:55,560 Speaker 1: do anything to make it a priority, you're never going 472 00:20:55,640 --> 00:20:58,000 Speaker 1: to change. So you have to ask yourself, is it 473 00:20:58,040 --> 00:21:00,760 Speaker 1: Simon Senek who did that presentation? It was like, ask yourself, 474 00:21:00,800 --> 00:21:02,159 Speaker 1: why seven times have you heard that? 475 00:21:02,240 --> 00:21:02,560 Speaker 2: Zus? 476 00:21:02,800 --> 00:21:04,679 Speaker 3: I haven't heard that specific one, but I certainly think 477 00:21:04,720 --> 00:21:08,000 Speaker 3: the question of why, and I try to identify meaning 478 00:21:08,840 --> 00:21:11,400 Speaker 3: is stuff that takes time to consider, but it really 479 00:21:11,400 --> 00:21:14,119 Speaker 3: gets to that bottom of who are you? What kind 480 00:21:14,160 --> 00:21:16,520 Speaker 3: of life do you want to lead? And where does 481 00:21:16,640 --> 00:21:18,080 Speaker 3: weight sit with that for you? 482 00:21:19,040 --> 00:21:20,960 Speaker 1: And when you ask yourself why this is important to you? 483 00:21:21,240 --> 00:21:23,159 Speaker 1: Ask yourself why? Against you might say, why is this 484 00:21:23,200 --> 00:21:25,040 Speaker 1: important because I want to look good in my clothes. 485 00:21:25,080 --> 00:21:26,320 Speaker 1: Why do you want to look good in your clothes 486 00:21:26,400 --> 00:21:28,640 Speaker 1: because it gives me my confidence? Why do you want 487 00:21:28,640 --> 00:21:31,520 Speaker 1: to have more confidence because it, I don't know, like 488 00:21:31,560 --> 00:21:33,480 Speaker 1: helps me get out there and meet new people. Why 489 00:21:33,520 --> 00:21:35,200 Speaker 1: do I want to get out there and meet new people? 490 00:21:35,280 --> 00:21:38,000 Speaker 1: So they say, I can't remember who did this presentation, 491 00:21:38,080 --> 00:21:40,119 Speaker 1: but it was something about asking yourself why six or 492 00:21:40,160 --> 00:21:42,359 Speaker 1: seven times, and you'll get down to the root cause 493 00:21:42,480 --> 00:21:45,800 Speaker 1: or the deeper meaning of the motivation behind wanting to 494 00:21:45,840 --> 00:21:47,679 Speaker 1: achieve some goals. So it really helps to kind of 495 00:21:47,760 --> 00:21:50,800 Speaker 1: unlock some of those different levels and helps people get 496 00:21:50,840 --> 00:21:52,800 Speaker 1: closer to their goals. But I'll say one last thing 497 00:21:52,800 --> 00:21:56,840 Speaker 1: about motivation, Susian. For me, whenever I struggle with something, 498 00:21:56,920 --> 00:21:59,359 Speaker 1: it's about accountability. And this is where working one on 499 00:21:59,359 --> 00:22:01,919 Speaker 1: one with the diet, working with a coach, working with 500 00:22:02,040 --> 00:22:05,480 Speaker 1: a trainer, somebody to keep you accountable. Whether that accountability 501 00:22:05,520 --> 00:22:07,520 Speaker 1: is coming from a loved one, whether it's coming from 502 00:22:07,560 --> 00:22:09,680 Speaker 1: a friend, or whether it's coming from a health professional 503 00:22:09,720 --> 00:22:11,880 Speaker 1: such as SUSI or eye a lot of us need 504 00:22:11,920 --> 00:22:15,639 Speaker 1: that regular accountability in order to stay on track and 505 00:22:15,640 --> 00:22:17,600 Speaker 1: in order to meet our goals. So if you're someone 506 00:22:17,640 --> 00:22:20,320 Speaker 1: who's been you know, you've had this goal of losing 507 00:22:20,359 --> 00:22:22,440 Speaker 1: weight for at least six or twelve months, and you're 508 00:22:22,440 --> 00:22:24,480 Speaker 1: just going round and round in circles and you're not 509 00:22:24,520 --> 00:22:27,159 Speaker 1: doing it yourself, it's probably time to think, is it 510 00:22:27,200 --> 00:22:29,639 Speaker 1: the right time for me now to invest in my health, 511 00:22:29,840 --> 00:22:32,560 Speaker 1: whether that's with a doctor, a dietitian, a trainer, and 512 00:22:32,640 --> 00:22:35,600 Speaker 1: actually get that regular accountability and sit down and set 513 00:22:35,600 --> 00:22:38,520 Speaker 1: some goals with myself around motivation so I can actually 514 00:22:38,560 --> 00:22:41,280 Speaker 1: move forward and achieve the goals I've actually wanted to 515 00:22:41,320 --> 00:22:43,119 Speaker 1: achieve for the last six or twelve months. 516 00:22:43,600 --> 00:22:46,480 Speaker 3: One hundred percent and something to really be considering. You know, 517 00:22:46,720 --> 00:22:49,360 Speaker 3: in terms of a lot of our ladies listening are 518 00:22:49,400 --> 00:22:53,520 Speaker 3: in those ages forties, fifties, the kids have grown up, 519 00:22:53,600 --> 00:22:55,800 Speaker 3: they're sort of starting to spend more time looking after 520 00:22:55,840 --> 00:22:58,720 Speaker 3: self again. And keeping in mind that these cohorts of 521 00:22:58,800 --> 00:23:02,200 Speaker 3: women and I speak, we're talking primarily to women will 522 00:23:02,240 --> 00:23:04,760 Speaker 3: hopefully live long, healthy lives. That means you may live 523 00:23:04,800 --> 00:23:07,760 Speaker 3: to seventy eighty ninety. You want a functional body that 524 00:23:07,840 --> 00:23:10,760 Speaker 3: can move, So starting to think about those lines in 525 00:23:10,880 --> 00:23:13,160 Speaker 3: terms of what how you would feel in your body, 526 00:23:13,240 --> 00:23:14,679 Speaker 3: or what would be different in terms of what you 527 00:23:14,720 --> 00:23:18,040 Speaker 3: could do, or even just halting gain are all very 528 00:23:18,040 --> 00:23:22,680 Speaker 3: powerful bigger picture questions, and these daily food decisions add 529 00:23:22,760 --> 00:23:25,320 Speaker 3: up and give us that body and that life. So 530 00:23:25,359 --> 00:23:26,960 Speaker 3: there are things to sort of start to think about 531 00:23:27,040 --> 00:23:28,639 Speaker 3: if you're on a little bit of a ledge and 532 00:23:28,680 --> 00:23:30,920 Speaker 3: have been there for a while and getting frustrated that 533 00:23:30,960 --> 00:23:32,800 Speaker 3: you don't seem to be able to commit fully to 534 00:23:33,480 --> 00:23:36,480 Speaker 3: take you to your best self in terms of where 535 00:23:36,520 --> 00:23:39,480 Speaker 3: you think your weight would sit at that point one. 536 00:23:39,400 --> 00:23:41,600 Speaker 1: Hundred percent, Springer is a wonderful time to do a 537 00:23:41,640 --> 00:23:44,200 Speaker 1: hard rest in our health now, so is it moving 538 00:23:44,200 --> 00:23:46,320 Speaker 1: on to our last question, which is our listener question 539 00:23:46,359 --> 00:23:48,320 Speaker 1: our last segment, I should say, which is our listener 540 00:23:48,400 --> 00:23:51,640 Speaker 1: question of the week, and the question is around mct oils. 541 00:23:52,080 --> 00:23:55,000 Speaker 1: Is MCT oil healthy or help with fat loss? Is 542 00:23:55,040 --> 00:23:56,879 Speaker 1: it healthy oil or does it help with fat loss? 543 00:23:57,080 --> 00:24:00,040 Speaker 1: So mct oils are a funny one. I remember it 544 00:24:00,080 --> 00:24:02,520 Speaker 1: must have been when Kido hit the headlines five or 545 00:24:02,520 --> 00:24:04,320 Speaker 1: ten years ago. Now it's been big for a while 546 00:24:04,520 --> 00:24:07,760 Speaker 1: and it was tilted as this like miracle oil. I 547 00:24:07,800 --> 00:24:09,520 Speaker 1: remember at the time that I was working at the 548 00:24:09,520 --> 00:24:11,280 Speaker 1: hospital and one of the things that I was covering 549 00:24:11,400 --> 00:24:14,080 Speaker 1: was the intensive care unit, and one of the consultants 550 00:24:14,080 --> 00:24:16,200 Speaker 1: in the intensive care unit came to me and he's like, Oh, 551 00:24:16,240 --> 00:24:17,959 Speaker 1: we want to use MCT oil for some of our 552 00:24:18,000 --> 00:24:20,159 Speaker 1: clients there, and I was like, how interesting. So I 553 00:24:20,160 --> 00:24:21,840 Speaker 1: was looking at some of the research and I know 554 00:24:21,880 --> 00:24:23,720 Speaker 1: it's done the rounds a lot on social media, but 555 00:24:23,760 --> 00:24:26,320 Speaker 1: it's really been touted as this thing that's, you know, 556 00:24:26,480 --> 00:24:28,960 Speaker 1: really helpful, almost like this miracle cure for weight loss. 557 00:24:28,960 --> 00:24:31,119 Speaker 1: So I think it helps to understand what is an 558 00:24:31,200 --> 00:24:33,639 Speaker 1: MCT oil, why is it different, and what is the 559 00:24:33,640 --> 00:24:37,560 Speaker 1: actual research in science behind it. So MCT essentially stands 560 00:24:37,560 --> 00:24:40,440 Speaker 1: for medium chain triglycerides. So it's a type of fat 561 00:24:40,680 --> 00:24:43,560 Speaker 1: that is made up of these medium chain triglycerides. So 562 00:24:43,800 --> 00:24:46,600 Speaker 1: like most fatty acids, it's a triple botded carbon. So 563 00:24:46,840 --> 00:24:50,440 Speaker 1: MCT oils have three fatty acids attached to a glyceryl backbone. 564 00:24:50,480 --> 00:24:52,760 Speaker 1: That's the structural component of how they make it up. 565 00:24:53,000 --> 00:24:56,600 Speaker 1: Now when they call them medium chain triglycerides, mcts have 566 00:24:56,680 --> 00:24:59,760 Speaker 1: about six to twelve carbons per fatty acid. If it 567 00:24:59,800 --> 00:25:02,440 Speaker 1: was short chain fatty acid, it would have less than 568 00:25:02,480 --> 00:25:04,520 Speaker 1: six and if it was a longer chain fatty acid, 569 00:25:04,560 --> 00:25:07,280 Speaker 1: it would have more than twelve carbons per bond. So 570 00:25:07,520 --> 00:25:10,240 Speaker 1: the longer chain fatty acids, there are really healthy ones. 571 00:25:10,280 --> 00:25:13,280 Speaker 1: There are nutsaz seeds, you know, extraversion olivels, and fatty 572 00:25:13,280 --> 00:25:15,840 Speaker 1: types of fish. There are really good healthy ones. Now, 573 00:25:15,960 --> 00:25:18,879 Speaker 1: medium chain fatty acids, as I said, sit within that 574 00:25:19,000 --> 00:25:21,719 Speaker 1: kind of six carbon So because they have fewer carbon 575 00:25:21,800 --> 00:25:24,840 Speaker 1: bonds than the longer chains, what it is hypothesized on 576 00:25:24,920 --> 00:25:27,560 Speaker 1: what they do scientifically is they're actually able to be 577 00:25:27,600 --> 00:25:30,440 Speaker 1: absorbed a little bit quicker than the longer chain fatty 578 00:25:30,440 --> 00:25:33,560 Speaker 1: acids because they have less carbon bonds. And having said that, 579 00:25:33,760 --> 00:25:37,399 Speaker 1: mct oils in the body don't need or require as 580 00:25:37,480 --> 00:25:40,800 Speaker 1: much bile or the pancreatic enzymes to break down, so 581 00:25:40,840 --> 00:25:43,880 Speaker 1: they're broken down a lot faster and easier by the body, 582 00:25:43,880 --> 00:25:45,679 Speaker 1: and they put a lot less stress on the body. 583 00:25:45,840 --> 00:25:47,760 Speaker 1: Hence why one of the doctors wanted to use them 584 00:25:47,760 --> 00:25:50,360 Speaker 1: in the intensive care unit where people are very very unwell. 585 00:25:50,560 --> 00:25:52,920 Speaker 1: They're able to absorb and utilize these fats a lot 586 00:25:52,960 --> 00:25:55,879 Speaker 1: easier than some of these longer chain fatty acids, So 587 00:25:56,240 --> 00:25:58,480 Speaker 1: that's the kind of the chemical structure of how they're 588 00:25:58,480 --> 00:26:01,360 Speaker 1: made up. A lot of the research is very conflicting 589 00:26:01,359 --> 00:26:03,160 Speaker 1: when you look at SUSI there was at least one 590 00:26:03,200 --> 00:26:06,320 Speaker 1: study that I found that said that mct oils could 591 00:26:06,320 --> 00:26:09,320 Speaker 1: be absorbed in the same way as long chain fatty acids. 592 00:26:09,359 --> 00:26:11,560 Speaker 1: So even some of that, you know, the science behind 593 00:26:11,600 --> 00:26:13,200 Speaker 1: it is a little bit debunked. In one of these 594 00:26:13,200 --> 00:26:16,520 Speaker 1: studies where we're saying mct oils are quote unquote better 595 00:26:16,880 --> 00:26:19,560 Speaker 1: because they're absorbed quicker and easier, there was actually a 596 00:26:19,560 --> 00:26:22,040 Speaker 1: study that showed that the body actually absorbed it the 597 00:26:22,080 --> 00:26:24,439 Speaker 1: same way. But I guess the easiest way to explain 598 00:26:24,480 --> 00:26:26,119 Speaker 1: how it's absorbed in the body is it kind of 599 00:26:26,160 --> 00:26:29,439 Speaker 1: bypasses the liver, Whereas most longer chain fatty acids need 600 00:26:29,480 --> 00:26:32,080 Speaker 1: to utilize the liver to break them down and utilize 601 00:26:32,080 --> 00:26:34,600 Speaker 1: the biole ands with pancreatic acids to break them down 602 00:26:34,640 --> 00:26:37,920 Speaker 1: in terms of digestion and absorption, but mct oils seem 603 00:26:37,960 --> 00:26:40,600 Speaker 1: to bypass the liver and they're broken down a lot faster. 604 00:26:41,160 --> 00:26:43,280 Speaker 1: So because of that, there's a lot of you know, 605 00:26:43,359 --> 00:26:46,560 Speaker 1: research that says that for specific medical conditions and that 606 00:26:46,600 --> 00:26:49,439 Speaker 1: sort of thing, they would benefit from using things like 607 00:26:49,600 --> 00:26:52,600 Speaker 1: mct oils. But when it comes to weight loss, but 608 00:26:52,760 --> 00:26:55,560 Speaker 1: actually just make a point coconut oil, because a lot 609 00:26:55,560 --> 00:26:58,600 Speaker 1: of people are saying that coconut oil isn't mct oil, 610 00:26:58,880 --> 00:27:02,960 Speaker 1: So technically, yes it is, But what coconut oil is 611 00:27:02,960 --> 00:27:05,879 Speaker 1: is generally made up of only about fifty to sixty 612 00:27:05,880 --> 00:27:08,399 Speaker 1: percent mct oils and the rest of it's are the 613 00:27:08,400 --> 00:27:11,080 Speaker 1: type of oil with the rest of their mct oils, 614 00:27:11,119 --> 00:27:14,560 Speaker 1: it's predominantly medium chain chocolates, right, So it's actually I 615 00:27:14,560 --> 00:27:17,240 Speaker 1: wouldn't be using coconut oil as an MCTA oil. If 616 00:27:17,280 --> 00:27:19,920 Speaker 1: you wanted to introduce something like MCTA oil, I would 617 00:27:20,000 --> 00:27:22,800 Speaker 1: use the pure form of mc to oil, not substituted 618 00:27:22,920 --> 00:27:24,800 Speaker 1: for coconut oil. But there is a little bit of 619 00:27:24,840 --> 00:27:26,960 Speaker 1: a small amount of research that shows that it may 620 00:27:27,440 --> 00:27:30,680 Speaker 1: boost metabolism and it may also be helpful for weight loss, 621 00:27:30,720 --> 00:27:32,440 Speaker 1: but a lot of it is kind of conflicting and 622 00:27:32,480 --> 00:27:34,320 Speaker 1: a little bit confusing, So it's not something that I 623 00:27:34,359 --> 00:27:37,040 Speaker 1: would be adding into any of my client's diets, Susie, 624 00:27:37,160 --> 00:27:38,840 Speaker 1: But if you wanted to try it, I would definitely 625 00:27:38,880 --> 00:27:41,960 Speaker 1: go with the pure MCT oil, not coconut oil to 626 00:27:41,960 --> 00:27:43,919 Speaker 1: start with, and of course you'd want to do that 627 00:27:43,960 --> 00:27:46,359 Speaker 1: in line with a healthy diet, in line with exercise, 628 00:27:46,520 --> 00:27:49,160 Speaker 1: and also in line with achieving a calorie deficit as well. 629 00:27:49,200 --> 00:27:50,760 Speaker 1: So there's a little bit of research for it. But 630 00:27:50,760 --> 00:27:53,080 Speaker 1: I wouldn't just be sticking with exactly what I'm doing 631 00:27:53,119 --> 00:27:54,840 Speaker 1: if my goal was to lose twenty kiloads and just 632 00:27:54,880 --> 00:27:57,160 Speaker 1: adding in a whole heap of MCT oil on top 633 00:27:57,200 --> 00:27:59,640 Speaker 1: of that, because you're not really going to get much 634 00:27:59,640 --> 00:28:01,880 Speaker 1: weight loss benefits. That's kind of the bottom line. There 635 00:28:01,960 --> 00:28:03,840 Speaker 1: is as like everything you want to do it in 636 00:28:03,840 --> 00:28:05,879 Speaker 1: line with the healthy data and exercise, but there is 637 00:28:05,920 --> 00:28:08,320 Speaker 1: a little bit of kind of emerging research and studies 638 00:28:08,320 --> 00:28:10,320 Speaker 1: that show that it may be helpful for weight loss. 639 00:28:10,800 --> 00:28:12,320 Speaker 2: There you go, we've learned something today. 640 00:28:12,320 --> 00:28:14,720 Speaker 3: We used to use it in the children's hospital for 641 00:28:14,760 --> 00:28:17,320 Speaker 3: people with special diets. It was certainly that prescription. But 642 00:28:17,720 --> 00:28:20,800 Speaker 3: I'm extraversion olive oil or the whalien no MCT here. 643 00:28:20,720 --> 00:28:23,320 Speaker 1: Hands down EVO for me all the way. All right, Well, 644 00:28:23,320 --> 00:28:25,000 Speaker 1: that brings us to the end of the nutrition gatch 645 00:28:25,000 --> 00:28:27,920 Speaker 1: for another Sunday. We are absolutely thrilled to an ounce 646 00:28:27,920 --> 00:28:30,720 Speaker 1: that we have hit three point five a million downloads, 647 00:28:30,760 --> 00:28:32,960 Speaker 1: which is for SUSI and I are two little small 648 00:28:32,960 --> 00:28:36,080 Speaker 1: Aussie dieticians. We're just so stoked. So we can't thank 649 00:28:36,080 --> 00:28:39,200 Speaker 1: you enough for sport, for you know, just always tuning 650 00:28:39,240 --> 00:28:41,320 Speaker 1: in and listening to us every Wednesday on Sunday. We 651 00:28:41,400 --> 00:28:43,280 Speaker 1: just wanted to say a big thank you from us 652 00:28:43,320 --> 00:28:46,719 Speaker 1: here and stay tuned because we have plenty more episodes 653 00:28:46,760 --> 00:28:48,360 Speaker 1: coming to your ears very soon. 654 00:28:48,680 --> 00:28:49,440 Speaker 2: Thanks for listening.