1 00:00:00,640 --> 00:00:02,960 Speaker 1: You're a meat eater but not a meat lover. Do 2 00:00:03,000 --> 00:00:05,200 Speaker 1: you eat chicken or maybe some fish, but you prefer 3 00:00:05,600 --> 00:00:08,640 Speaker 1: veggie based dishes like pastas or soups. Are you trying 4 00:00:08,640 --> 00:00:11,119 Speaker 1: to lean up, but even though you're eating healthy and 5 00:00:11,360 --> 00:00:14,920 Speaker 1: in a calorie controlled diet, the scales perhaps just aren't budging. 6 00:00:15,280 --> 00:00:17,680 Speaker 1: Have you ever thought that maybe it's your protein intake? 7 00:00:18,200 --> 00:00:21,040 Speaker 1: On today's episode of The Nutrition Counch, Susie shares a 8 00:00:21,079 --> 00:00:23,400 Speaker 1: case study from one of her clients where there's nothing 9 00:00:23,440 --> 00:00:26,360 Speaker 1: wrong with her diet per se, except that she's missing 10 00:00:26,360 --> 00:00:29,120 Speaker 1: the mark when it comes to her protein intake. Hi, 11 00:00:29,320 --> 00:00:32,120 Speaker 1: I'm Leanne Wood and I'm Sissy Burrow, and every week 12 00:00:32,159 --> 00:00:35,000 Speaker 1: we bring you The Nutrition Couch, the biowekly podcast that 13 00:00:35,080 --> 00:00:37,000 Speaker 1: keeps you up to date on everything that you need 14 00:00:37,040 --> 00:00:39,479 Speaker 1: to know in the world of nutrition and as well. 15 00:00:39,520 --> 00:00:42,479 Speaker 1: Today in our potty we found a delicious new chocolate 16 00:00:42,520 --> 00:00:45,800 Speaker 1: treat that may even help you optimize your sleep. And 17 00:00:45,840 --> 00:00:47,960 Speaker 1: this week we chat about what we've been cooking up 18 00:00:48,000 --> 00:00:51,240 Speaker 1: and Susie shares her delicious healthy Natcho recipe with us. 19 00:00:51,520 --> 00:00:54,800 Speaker 1: But to kick us off, our midweek motivational client case 20 00:00:54,800 --> 00:00:57,600 Speaker 1: study of the week, susy is all about a lower 21 00:00:57,640 --> 00:00:59,480 Speaker 1: protein indate, do you want to run us through one 22 00:00:59,520 --> 00:01:01,840 Speaker 1: of your client to experience just that this week? 23 00:01:02,360 --> 00:01:06,960 Speaker 2: Indeed, because on top of the standard feedback and recommendation, 24 00:01:07,160 --> 00:01:09,520 Speaker 2: where are your salad? Where are your vegetables? 25 00:01:09,560 --> 00:01:11,120 Speaker 1: More salad, more vegetables. 26 00:01:11,360 --> 00:01:14,200 Speaker 2: A very common thing that I am routinely talking to 27 00:01:14,240 --> 00:01:16,920 Speaker 2: my ladies about is ticking the box. And they're protein 28 00:01:17,000 --> 00:01:21,119 Speaker 2: intaken inevitably if they are people who include an I'm 29 00:01:21,120 --> 00:01:25,680 Speaker 2: always food in their diet. So whether it's a dairy food, eggs, 30 00:01:25,800 --> 00:01:27,520 Speaker 2: you know, they might have chicken every so often, but 31 00:01:27,560 --> 00:01:31,600 Speaker 2: they're not massive meat eaters. And what I'm sort of 32 00:01:31,640 --> 00:01:34,800 Speaker 2: counting through the day is that sure they might get 33 00:01:34,840 --> 00:01:37,600 Speaker 2: a good quality yogurt in the morning, and then they 34 00:01:37,680 --> 00:01:40,960 Speaker 2: might have an egg. And then at lunch, a lot 35 00:01:40,959 --> 00:01:43,000 Speaker 2: of people are grubbing soup, so they might have that 36 00:01:43,200 --> 00:01:46,640 Speaker 2: and say a cracker with cheese, quick snack in the afternoon, 37 00:01:46,760 --> 00:01:49,520 Speaker 2: so some veggie sticks, some fruit. Often they're having a 38 00:01:49,600 --> 00:01:51,600 Speaker 2: nut bar. They all love the nut bars. We all 39 00:01:51,600 --> 00:01:55,400 Speaker 2: love nut bars. And then dinner might be something quick. 40 00:01:55,440 --> 00:01:58,200 Speaker 2: You know, it might be say some spinach pie, or 41 00:01:58,200 --> 00:02:00,400 Speaker 2: it might be soup. At this time of year, you know, 42 00:02:00,600 --> 00:02:04,280 Speaker 2: lighter kind of options because indeed they are focused on 43 00:02:04,480 --> 00:02:07,920 Speaker 2: lighter eating and calorie control and getting that balance through 44 00:02:07,920 --> 00:02:10,400 Speaker 2: the week and then the weekends where they might overindulge. 45 00:02:10,760 --> 00:02:13,560 Speaker 2: But if we do a counter of that protein land, 46 00:02:13,600 --> 00:02:15,680 Speaker 2: So if you just have one egg, say in the morning, 47 00:02:16,120 --> 00:02:19,400 Speaker 2: you're probably getting between eight, maybe thirteen fifteen grams of 48 00:02:19,400 --> 00:02:22,480 Speaker 2: protein at that meal, and then if you have a 49 00:02:22,480 --> 00:02:25,440 Speaker 2: little bit of tuna some soup crackers for lunch, you 50 00:02:25,520 --> 00:02:28,040 Speaker 2: might be getting again, you know, fifteen. You know, if 51 00:02:28,080 --> 00:02:31,120 Speaker 2: you have a tin of tuna. Then in the afternoon, 52 00:02:31,200 --> 00:02:34,560 Speaker 2: if you're having homus or veggies, fruit, you're probably not 53 00:02:34,600 --> 00:02:36,280 Speaker 2: getting anywhere need ten e but if you even have 54 00:02:36,320 --> 00:02:40,040 Speaker 2: a nutbar, you're probably getting ten. And then dinner, if 55 00:02:40,080 --> 00:02:42,240 Speaker 2: you're not actually having a piece of meat or chicken 56 00:02:42,720 --> 00:02:46,680 Speaker 2: and perhaps having something lighter. You know that overall protein 57 00:02:46,840 --> 00:02:50,120 Speaker 2: takes as low as forty fifty grams per day. Now 58 00:02:50,160 --> 00:02:53,160 Speaker 2: what we're coming to understand more about metabolism as we 59 00:02:53,240 --> 00:02:57,880 Speaker 2: get older, but also in terms of nutrient requirements and 60 00:02:57,919 --> 00:03:00,680 Speaker 2: getting all of the key essential nutrients like the calcium 61 00:03:00,720 --> 00:03:03,440 Speaker 2: and the iron and the zinc. It really comes down 62 00:03:03,440 --> 00:03:06,080 Speaker 2: to getting up to gram per kilo of body weight, 63 00:03:06,120 --> 00:03:08,080 Speaker 2: and even a little bit more if the goal is 64 00:03:08,120 --> 00:03:11,520 Speaker 2: to gain muscle tissue. So if you're you know, seventy 65 00:03:11,600 --> 00:03:14,919 Speaker 2: eighty kilos, you're really looking at getting eighty. I'm even 66 00:03:14,960 --> 00:03:18,000 Speaker 2: up to one hundred grams of protein to support that 67 00:03:18,040 --> 00:03:21,359 Speaker 2: twenty five thirty percent overall intake, and that requires some 68 00:03:21,440 --> 00:03:25,560 Speaker 2: serious focus. It's basically making sure that you're getting twenty 69 00:03:25,560 --> 00:03:29,640 Speaker 2: to thirty grams at breakfast, lunch, and at your afternoon tea, 70 00:03:29,680 --> 00:03:31,640 Speaker 2: which is very tricky. And indeed, the client that I 71 00:03:31,680 --> 00:03:34,280 Speaker 2: had this week, when I looked at her food diaries, 72 00:03:34,280 --> 00:03:36,880 Speaker 2: you know, she's lost eight kilos already. She's doing really 73 00:03:36,920 --> 00:03:41,000 Speaker 2: well over say four months, but she's still got another 74 00:03:41,080 --> 00:03:44,680 Speaker 2: ten twelve to go, and her weight loss is really plateau. Now. 75 00:03:45,080 --> 00:03:47,080 Speaker 2: On one hand, she knows that she needs to do 76 00:03:47,120 --> 00:03:49,560 Speaker 2: more exercise, as so many of us do, including the 77 00:03:49,600 --> 00:03:52,520 Speaker 2: client who said to me very quietly that she did 78 00:03:52,520 --> 00:03:54,320 Speaker 2: have a treadmill after we spent half an hour talking 79 00:03:54,320 --> 00:03:56,160 Speaker 2: about how she couldn't fit her steps in each day. 80 00:03:56,200 --> 00:03:58,000 Speaker 2: That's a whole another case study we'll come back to. 81 00:03:58,680 --> 00:04:01,040 Speaker 2: You know, I said to her, sure, exercise is important, 82 00:04:01,320 --> 00:04:04,280 Speaker 2: but actually, if we count your protein intake. Because you're 83 00:04:04,320 --> 00:04:07,160 Speaker 2: reaching for just a nutbar on its own, and you're 84 00:04:07,200 --> 00:04:09,760 Speaker 2: just having one egg in the morning, you're actually falling 85 00:04:09,960 --> 00:04:13,520 Speaker 2: way short of the protein recommendation. So we've spoken about 86 00:04:13,520 --> 00:04:15,880 Speaker 2: this previously, and I've gone into great detail in our 87 00:04:15,960 --> 00:04:19,599 Speaker 2: recent book, The Peri Plan, which is really talking about 88 00:04:19,600 --> 00:04:23,120 Speaker 2: the evidence around increasing protein intake of women who are 89 00:04:23,440 --> 00:04:27,160 Speaker 2: having significant metabolic change in their forties and fifties. Because 90 00:04:27,200 --> 00:04:30,560 Speaker 2: basically leanne when you don't eat enough protein in the day, 91 00:04:31,080 --> 00:04:34,680 Speaker 2: you end up compensating with more food. So what I 92 00:04:34,760 --> 00:04:36,800 Speaker 2: was observing in my client is that she would eat 93 00:04:36,880 --> 00:04:39,360 Speaker 2: quite lightly all day and have her nutbar and her veggies, 94 00:04:39,400 --> 00:04:43,080 Speaker 2: and she's eating really well, but then she gets the munchies, 95 00:04:43,200 --> 00:04:45,799 Speaker 2: so she'll have dinner, and then she'll want another cracker, 96 00:04:46,160 --> 00:04:47,880 Speaker 2: and then she'll have a dessert, and she ends up 97 00:04:47,920 --> 00:04:49,960 Speaker 2: having all these extra calories. And I said to her, 98 00:04:50,760 --> 00:04:53,200 Speaker 2: that is the process. If you don't load the protein 99 00:04:53,240 --> 00:04:54,920 Speaker 2: in the first half of the day, you will get 100 00:04:55,080 --> 00:04:58,200 Speaker 2: hungry at night and then tend to overeat carbohydrates. So 101 00:04:58,640 --> 00:05:01,520 Speaker 2: it plays a big role in controlling your appetite for 102 00:05:01,800 --> 00:05:04,760 Speaker 2: the remainder of the day. So if you too are 103 00:05:04,800 --> 00:05:06,839 Speaker 2: listening and you're in your forties and fifties and you 104 00:05:06,880 --> 00:05:09,560 Speaker 2: think you eat pretty well, it really is a good 105 00:05:09,560 --> 00:05:14,120 Speaker 2: idea to put a day in my Fitness power and 106 00:05:14,279 --> 00:05:17,400 Speaker 2: see exactly how many grams of protein you're getting, and 107 00:05:17,440 --> 00:05:20,479 Speaker 2: you really want twenty to thirty at breakfast, lunch, and 108 00:05:20,640 --> 00:05:24,839 Speaker 2: twenty at that afternoon tea, because my anecdotal experience with 109 00:05:24,920 --> 00:05:27,200 Speaker 2: clients is when you have twenty grams of protein at 110 00:05:27,200 --> 00:05:30,600 Speaker 2: afternoon tea, which may be munch snacks and cheese and crackers, 111 00:05:30,600 --> 00:05:33,080 Speaker 2: that may be a high protein yogurt, it may be 112 00:05:33,160 --> 00:05:35,720 Speaker 2: a nutbar, but it may be having something else with it, 113 00:05:35,760 --> 00:05:37,920 Speaker 2: some edamrmaie something to bulk it up and get to 114 00:05:37,960 --> 00:05:40,400 Speaker 2: that twenty. All of a sudden, they're in much more 115 00:05:40,400 --> 00:05:43,400 Speaker 2: control of their appetite. They eat less overall at night, 116 00:05:43,520 --> 00:05:45,400 Speaker 2: and they're ticking the box to make sure that they're 117 00:05:45,440 --> 00:05:49,080 Speaker 2: preserving muscle mass and metabolism, which is incredibly important. You 118 00:05:49,080 --> 00:05:51,560 Speaker 2: don't want to be wasting your weight away. You want 119 00:05:51,560 --> 00:05:54,200 Speaker 2: to be burning it off and building muscle tissue. And 120 00:05:54,240 --> 00:05:57,360 Speaker 2: to build muscle tissue and to prevent it breaking down 121 00:05:57,560 --> 00:06:00,880 Speaker 2: and being used as energy and a calorie defath, you 122 00:06:01,000 --> 00:06:03,240 Speaker 2: have to have enough protein there, so it's really worth 123 00:06:03,360 --> 00:06:06,359 Speaker 2: checking and going as high eighty one hundred grabs every 124 00:06:06,400 --> 00:06:09,280 Speaker 2: single day is really important and actually takes a lot 125 00:06:09,279 --> 00:06:11,560 Speaker 2: of time and effort, particularly and if you don't like 126 00:06:11,600 --> 00:06:14,080 Speaker 2: dairy and you don't eat seafood, if you can't eat 127 00:06:14,120 --> 00:06:16,080 Speaker 2: tuna and salmon and get those in through the day, 128 00:06:16,120 --> 00:06:19,200 Speaker 2: it can be really really tricky with snacks and requires 129 00:06:19,279 --> 00:06:20,720 Speaker 2: quite a lot of work. And that's why we've got 130 00:06:20,760 --> 00:06:22,720 Speaker 2: our sort of products that we lean to that are 131 00:06:22,760 --> 00:06:25,000 Speaker 2: high in protein, like the pump can seed munch snacks, 132 00:06:25,320 --> 00:06:28,599 Speaker 2: because we're always trying to tick those boxes, particularly for 133 00:06:28,640 --> 00:06:32,080 Speaker 2: women as they're moving through those perie years. So certainly, 134 00:06:32,160 --> 00:06:34,440 Speaker 2: if you're not happy with your results and you feel 135 00:06:34,480 --> 00:06:38,279 Speaker 2: like you're eating well, or you feel constantly hungry and munchy, 136 00:06:38,720 --> 00:06:41,279 Speaker 2: certainly check your protein intake and a few little tweaks 137 00:06:41,720 --> 00:06:43,919 Speaker 2: to the type of bread, the choices you're making at 138 00:06:43,960 --> 00:06:46,880 Speaker 2: breakfast and your snacks will go a long way and 139 00:06:46,920 --> 00:06:48,680 Speaker 2: making sure you're getting that balance right. 140 00:06:49,560 --> 00:06:51,600 Speaker 1: And the large range of protein breads and toast on 141 00:06:51,720 --> 00:06:53,840 Speaker 1: the market at the moment are really really good options 142 00:06:53,880 --> 00:06:56,039 Speaker 1: as well. Routinly will give my clients a bit of 143 00:06:56,080 --> 00:06:58,680 Speaker 1: ricotto or a little bit of nuts bread or avocado 144 00:06:58,760 --> 00:07:00,640 Speaker 1: on some of that protein bread for like an afternoon 145 00:07:00,680 --> 00:07:02,760 Speaker 1: tea snack as well, can go really well and as 146 00:07:02,800 --> 00:07:05,800 Speaker 1: you said, really reduces the afternoon tea munchies. But the 147 00:07:05,839 --> 00:07:08,119 Speaker 1: other thing with protein is if we're not eating enough, 148 00:07:08,400 --> 00:07:10,920 Speaker 1: what tends to happen is it can, for lack of 149 00:07:10,960 --> 00:07:13,600 Speaker 1: a better word, ruinous metabolically long term. So you might 150 00:07:13,600 --> 00:07:16,920 Speaker 1: be dropping rate really well and really quickly initially because 151 00:07:16,960 --> 00:07:19,240 Speaker 1: you've got a big calorie deficit going on, but a 152 00:07:19,280 --> 00:07:21,280 Speaker 1: lot of what you're dropping, yes, is a little bit 153 00:07:21,280 --> 00:07:22,880 Speaker 1: of fat mass, but it's also a little bit of 154 00:07:22,920 --> 00:07:25,360 Speaker 1: muscle mass as well. If you're not eating enough protein, 155 00:07:25,440 --> 00:07:28,520 Speaker 1: your body will actively lose muscle mass as it does 156 00:07:28,600 --> 00:07:31,000 Speaker 1: fat mass. And that's an ideal. And you might think, oh, 157 00:07:31,160 --> 00:07:33,000 Speaker 1: lost three killers in the first week, two in the 158 00:07:33,000 --> 00:07:34,680 Speaker 1: next week, and I'm losing a kilo a week and 159 00:07:34,680 --> 00:07:37,280 Speaker 1: that's awesome, But if that's eating into your muscle mass, 160 00:07:37,280 --> 00:07:39,280 Speaker 1: you're going to hit a plateau much sooner and you're 161 00:07:39,280 --> 00:07:41,680 Speaker 1: going to find it really difficult to sustain that weight 162 00:07:41,760 --> 00:07:43,560 Speaker 1: loss over time. So you might be able to get 163 00:07:43,600 --> 00:07:45,640 Speaker 1: a quick five or six kilos off, but if your 164 00:07:45,640 --> 00:07:47,680 Speaker 1: girls to get twenty off, you're going to really struggle 165 00:07:47,720 --> 00:07:50,640 Speaker 1: to get to that fifteen twenty kilogram mark if you're 166 00:07:50,640 --> 00:07:53,360 Speaker 1: not supporting yourself metabolically. So I'm gonna go a little 167 00:07:53,400 --> 00:07:55,600 Speaker 1: bit high with my clients. UZI moosamna on at least 168 00:07:55,680 --> 00:07:58,640 Speaker 1: one point two grams of protein per kilo of body weight. 169 00:07:58,680 --> 00:08:01,080 Speaker 1: I know the average recommendations. I personally think they're too 170 00:08:01,120 --> 00:08:03,800 Speaker 1: low point eight to one gram for most adults. I 171 00:08:03,800 --> 00:08:06,080 Speaker 1: think it's too low considering most adults have a weight 172 00:08:06,160 --> 00:08:09,160 Speaker 1: regulation problems. So I personally go a little bit higher. 173 00:08:09,320 --> 00:08:11,680 Speaker 1: But having said that, more protein is not better. I 174 00:08:11,720 --> 00:08:14,000 Speaker 1: started a new client a couple of months ago, and 175 00:08:14,040 --> 00:08:15,840 Speaker 1: she'd just come off the back of working with her PT, 176 00:08:16,000 --> 00:08:18,240 Speaker 1: and she said, you know, I'm definitely stronger. I've put 177 00:08:18,280 --> 00:08:20,360 Speaker 1: on a lot of muscle mass, but I've also gained 178 00:08:20,400 --> 00:08:22,760 Speaker 1: weight the whole time I've been on following this PT's 179 00:08:22,800 --> 00:08:25,040 Speaker 1: meal plan. And this PT had her on one hundred 180 00:08:25,040 --> 00:08:27,640 Speaker 1: and eighty grams of protein a day. She was having 181 00:08:27,720 --> 00:08:30,200 Speaker 1: three protein shakes a day to get that in, and 182 00:08:30,240 --> 00:08:33,319 Speaker 1: she was eating like breakfast was like mince meat and 183 00:08:33,400 --> 00:08:36,840 Speaker 1: like like broccoli or something. Just ridiculous. Like, who wants 184 00:08:36,840 --> 00:08:38,960 Speaker 1: to eat mincemeat at breakfast? I was like, oh my goodness, 185 00:08:39,000 --> 00:08:42,400 Speaker 1: so more is not necessarily better, but you do certainly 186 00:08:42,440 --> 00:08:44,400 Speaker 1: need enough as well, So it's a good idea to 187 00:08:44,800 --> 00:08:46,880 Speaker 1: Like you said, we're both big bands of my fitness pal, 188 00:08:47,040 --> 00:08:49,120 Speaker 1: just to give us a little bit of information and education, 189 00:08:49,320 --> 00:08:51,120 Speaker 1: plug in one or two days of eating. You don't 190 00:08:51,120 --> 00:08:52,840 Speaker 1: have to get obsessive about it. You don't need to 191 00:08:52,840 --> 00:08:55,520 Speaker 1: count your calories and track your macros every single day, 192 00:08:55,679 --> 00:08:57,480 Speaker 1: but it might just give you an idea of where 193 00:08:57,480 --> 00:09:00,000 Speaker 1: perhaps you're going wrong on a day to day basis. 194 00:09:00,240 --> 00:09:02,040 Speaker 1: You just plug in two to three days of sort 195 00:09:02,040 --> 00:09:05,360 Speaker 1: of like a standard intake to see. So protein is important, 196 00:09:05,559 --> 00:09:08,760 Speaker 1: but more is not better. Is my summary of this segment, Suzi. 197 00:09:10,040 --> 00:09:12,559 Speaker 2: Yeah, and they're good numbers that people can easily follow. 198 00:09:13,200 --> 00:09:15,760 Speaker 2: All right, Well, LeAnn, when I was shopping this week, 199 00:09:15,960 --> 00:09:19,160 Speaker 2: when my little boy now goes to a music lesson, 200 00:09:19,360 --> 00:09:22,200 Speaker 2: I hot foot it down to Woolies and do my 201 00:09:22,240 --> 00:09:24,880 Speaker 2: trolleys because, as you can imagine, trying to get trolleys 202 00:09:24,880 --> 00:09:28,120 Speaker 2: done as a nightmare. And I was in Woollies and 203 00:09:28,440 --> 00:09:31,840 Speaker 2: I came across a new product, and not just any 204 00:09:31,840 --> 00:09:35,200 Speaker 2: old product, Land. It was an exciting nutrition product because 205 00:09:35,240 --> 00:09:38,200 Speaker 2: it was chocolate, and we all love chocolate. But it 206 00:09:38,320 --> 00:09:42,600 Speaker 2: was this product from a company called the Mood Food Company, 207 00:09:42,600 --> 00:09:47,640 Speaker 2: which is really interesting group. Actually they're doing some formulated food, 208 00:09:47,679 --> 00:09:49,560 Speaker 2: so you find them in the health food section, and 209 00:09:49,600 --> 00:09:54,640 Speaker 2: they're really targeting key nutrients associated with mental health and 210 00:09:54,640 --> 00:09:57,280 Speaker 2: well being. So this was the first time I've seen 211 00:09:57,320 --> 00:10:00,640 Speaker 2: this product. It was called the RESTful Chair every chocolate. 212 00:10:00,679 --> 00:10:04,319 Speaker 2: It's in a beautiful black box or container, and it's 213 00:10:04,320 --> 00:10:07,760 Speaker 2: got all gorgeous food on the front, and it's talking 214 00:10:07,920 --> 00:10:11,000 Speaker 2: about the bars in terms of a RESTful night sleep. 215 00:10:11,080 --> 00:10:12,600 Speaker 2: This is something you would eat before you go to 216 00:10:12,640 --> 00:10:15,120 Speaker 2: bed to help facilitate sleep. So I had to buy 217 00:10:15,120 --> 00:10:16,520 Speaker 2: it instantly and send it to you, and I thought, 218 00:10:16,520 --> 00:10:18,400 Speaker 2: this is really fascinating. I haven't actually seen some of 219 00:10:18,440 --> 00:10:22,400 Speaker 2: these ingredients or reference to these ingredients and nutrients on 220 00:10:22,520 --> 00:10:26,680 Speaker 2: a product before. Because they're calling out the blend, which 221 00:10:26,679 --> 00:10:28,760 Speaker 2: includes sour cherries, which is what we would call a 222 00:10:28,880 --> 00:10:32,080 Speaker 2: super food in the sleep space because they're a source 223 00:10:32,120 --> 00:10:34,520 Speaker 2: of melatonin, which is of course a supplement that a 224 00:10:34,559 --> 00:10:37,920 Speaker 2: lot of people will use to support sleep. Coconut pumpkins, seeds, 225 00:10:37,960 --> 00:10:41,400 Speaker 2: roasted almonds and prebiotic far viber to create a choc 226 00:10:41,400 --> 00:10:44,920 Speaker 2: coated bar that contains naturally occurring melatonin, magnesium, and trip 227 00:10:44,960 --> 00:10:47,440 Speaker 2: to fade, which of course the nutrients we're often referring 228 00:10:47,480 --> 00:10:51,000 Speaker 2: to when it comes to sleep. Now, the nutritionals are strong, 229 00:10:51,200 --> 00:10:53,040 Speaker 2: so it's you can buy. I think it's a pack 230 00:10:53,080 --> 00:10:55,920 Speaker 2: of four hour and twenty five grams in a bar, 231 00:10:56,040 --> 00:10:58,240 Speaker 2: so they're just over one hundred calories, so they certainly 232 00:10:58,320 --> 00:11:01,360 Speaker 2: fit that after dinner sort of extra are two point 233 00:11:01,400 --> 00:11:04,160 Speaker 2: six grams of protein, they're gluten free, seven point three 234 00:11:04,200 --> 00:11:06,640 Speaker 2: grams of fat, and three point one saturated, so pretty 235 00:11:06,640 --> 00:11:08,840 Speaker 2: good for a chocolate bar. Eight point one grams of 236 00:11:08,840 --> 00:11:11,200 Speaker 2: carbohydrate and five point six grams of sugars, which is 237 00:11:11,240 --> 00:11:13,120 Speaker 2: really low for a chocolate bar, which is what I 238 00:11:13,120 --> 00:11:15,319 Speaker 2: said to you before we hopped on four point four 239 00:11:15,360 --> 00:11:18,280 Speaker 2: grams of dietary fiber, which is coming. I'll talk about 240 00:11:18,320 --> 00:11:20,839 Speaker 2: that in a minute. From chicory root, which some people 241 00:11:20,840 --> 00:11:24,000 Speaker 2: can be sensitive to, which offers melotona, magnesium and trip 242 00:11:24,040 --> 00:11:27,480 Speaker 2: to fame. So the ingredient's milk chocolate coating is twenty 243 00:11:27,520 --> 00:11:32,000 Speaker 2: five percent, followed by the chicory in inualin roasted almonds 244 00:11:32,040 --> 00:11:35,120 Speaker 2: at sixteen percent, which is really high. Actually, I've got 245 00:11:35,160 --> 00:11:36,720 Speaker 2: a zoom in pus, you know my eyes about is 246 00:11:36,720 --> 00:11:38,840 Speaker 2: it six? Am I reading it right? Yes? Almond sixteen, 247 00:11:38,880 --> 00:11:42,680 Speaker 2: pumpkin seeds twelve point six, which is again massive. Coconut brown, 248 00:11:42,760 --> 00:11:45,360 Speaker 2: rice syrup, sour cherry at five point nine percent, again 249 00:11:45,480 --> 00:11:49,160 Speaker 2: very high glycerine, natural color, natural flavor, and just an 250 00:11:49,200 --> 00:11:52,120 Speaker 2: acidity regulator. So I'm giving it a big thumbs up. 251 00:11:52,160 --> 00:11:54,040 Speaker 2: Now I haven't tried one. I should have tried one. 252 00:11:54,400 --> 00:11:57,760 Speaker 2: But nutritionally they look and strongly and so we can't 253 00:11:57,760 --> 00:12:01,040 Speaker 2: say they clinically proven to support sleep. Certainly, nutritionally, I 254 00:12:01,040 --> 00:12:03,400 Speaker 2: think they're looking pretty good and certainly would be a product. 255 00:12:03,480 --> 00:12:05,840 Speaker 2: I'd be happy for my clients to include in that 256 00:12:05,880 --> 00:12:08,400 Speaker 2: sort of one hundred cow after dinner indulgence if they 257 00:12:08,600 --> 00:12:09,160 Speaker 2: like them. 258 00:12:09,480 --> 00:12:11,800 Speaker 1: Yeah, they sound great. They're making me hungry. Actually, I 259 00:12:11,960 --> 00:12:14,160 Speaker 1: just looked them up on will West and it says unavailable, 260 00:12:14,160 --> 00:12:16,040 Speaker 1: out of stock at my local woolies, which makes me 261 00:12:16,160 --> 00:12:17,960 Speaker 1: very sad. So you'll have to take one for the team, 262 00:12:18,040 --> 00:12:19,920 Speaker 1: and you know, and it's a hard task, but you know, 263 00:12:20,080 --> 00:12:22,640 Speaker 1: give it a try and see see how it goes. 264 00:12:22,920 --> 00:12:24,480 Speaker 1: But now, I quite like them. And when you say 265 00:12:24,480 --> 00:12:27,080 Speaker 1: things like the nutritionals are really strong, people will come 266 00:12:27,080 --> 00:12:28,719 Speaker 1: at us on social media and be like, oh, you're 267 00:12:28,720 --> 00:12:32,040 Speaker 1: recommending chocolate. We mean in place of, you know, a 268 00:12:32,080 --> 00:12:34,480 Speaker 1: bit of a healthier treat after dinner, these have got 269 00:12:34,480 --> 00:12:36,559 Speaker 1: some better ingredients in them. We're not saying that it's 270 00:12:36,559 --> 00:12:38,960 Speaker 1: better than eating your broccoli or anything like that, So 271 00:12:39,040 --> 00:12:40,719 Speaker 1: don't take it out of context for us, because a 272 00:12:40,720 --> 00:12:42,080 Speaker 1: lot of people love to do that and come at 273 00:12:42,160 --> 00:12:44,480 Speaker 1: us on social media. We're just saying that this is 274 00:12:44,520 --> 00:12:47,320 Speaker 1: a nice little treat which may potentially help you have 275 00:12:47,400 --> 00:12:50,719 Speaker 1: some improved benefits for sleep. So tar cherries, which I'm 276 00:12:50,720 --> 00:12:53,000 Speaker 1: sure we've talked about on the potty before, Susie, there 277 00:12:53,040 --> 00:12:55,240 Speaker 1: is a little bit of research and science behind them. 278 00:12:55,320 --> 00:12:58,679 Speaker 1: So as you did say, tar cherry juice concentrate can 279 00:12:58,679 --> 00:13:01,960 Speaker 1: actually provide an increase in levels of menatonin, which the 280 00:13:02,000 --> 00:13:04,920 Speaker 1: research is shown as can actually benefit both sleep duration 281 00:13:05,120 --> 00:13:08,000 Speaker 1: and also sleep quality as well. So I'm a big 282 00:13:08,040 --> 00:13:09,720 Speaker 1: fan of using it. You can get it in like 283 00:13:09,760 --> 00:13:11,560 Speaker 1: a juice. You can also get an en tablet form, 284 00:13:11,559 --> 00:13:13,079 Speaker 1: and you can get it in like a dried sort 285 00:13:13,120 --> 00:13:15,400 Speaker 1: of cherry form as well. But I will say, with 286 00:13:15,480 --> 00:13:17,440 Speaker 1: these bars, they do say that they're gluten free on 287 00:13:17,480 --> 00:13:19,800 Speaker 1: the front, but if you have Celiac disease, just be 288 00:13:19,920 --> 00:13:22,000 Speaker 1: very careful because there is a disclaimer on the packet 289 00:13:22,040 --> 00:13:25,920 Speaker 1: saying made on equipment that manufacturers products also containing wheat, 290 00:13:26,080 --> 00:13:27,560 Speaker 1: so you just need to check that. And there's a 291 00:13:27,559 --> 00:13:29,800 Speaker 1: long list of processing equipments on there as well, like 292 00:13:29,800 --> 00:13:32,679 Speaker 1: it's Cashew's walnuts, pistachio, SAME's allogic to all of them. 293 00:13:32,800 --> 00:13:36,160 Speaker 1: So just because there's a high percentage chance that because 294 00:13:36,200 --> 00:13:38,040 Speaker 1: of the equipment it's made on, I wouldn't give these 295 00:13:38,040 --> 00:13:40,559 Speaker 1: to someone like curse if you've got allergies or celiac disease, 296 00:13:40,960 --> 00:13:43,560 Speaker 1: just be careful because of the type of processing or 297 00:13:43,559 --> 00:13:46,800 Speaker 1: where this product is manufactured. But other than that, I 298 00:13:46,800 --> 00:13:48,880 Speaker 1: think it's awesome. I personally don't do very well with 299 00:13:48,960 --> 00:13:51,720 Speaker 1: chickory inyal and at all. I have a very sensitive 300 00:13:51,720 --> 00:13:55,000 Speaker 1: tummy to that, And given that that's the second ingredient 301 00:13:55,040 --> 00:13:57,079 Speaker 1: in here, and it's got four point four grams of 302 00:13:57,120 --> 00:13:59,800 Speaker 1: dietary fiber, I probably won't go near it for this 303 00:14:00,160 --> 00:14:02,160 Speaker 1: of my digestive system. But I'll let you give it 304 00:14:02,200 --> 00:14:04,280 Speaker 1: all well with sushi and let us know what you think, 305 00:14:04,280 --> 00:14:05,800 Speaker 1: because they do sound quite tasty. 306 00:14:06,240 --> 00:14:07,600 Speaker 2: I'll bring them up when I come up in a 307 00:14:07,640 --> 00:14:09,200 Speaker 2: week's time and you can have a look at it. 308 00:14:09,200 --> 00:14:11,559 Speaker 2: Attle bit of a sniff, see what you think. A 309 00:14:11,600 --> 00:14:14,440 Speaker 2: bit of a siff, all right. And so the final 310 00:14:14,520 --> 00:14:17,600 Speaker 2: segment of our show is our suggested recipe of the week, 311 00:14:17,880 --> 00:14:20,080 Speaker 2: and Land's been in the kitchen today, so she's got 312 00:14:20,080 --> 00:14:22,280 Speaker 2: some new recipes coming up. But I've got an. 313 00:14:22,160 --> 00:14:23,000 Speaker 1: Oldie but of goody. 314 00:14:23,320 --> 00:14:27,400 Speaker 2: Now, I'm notorious for going for higher protein meals. I 315 00:14:27,520 --> 00:14:30,520 Speaker 2: don't often do the heavy carb dishes, but I do 316 00:14:30,560 --> 00:14:33,320 Speaker 2: have a plant based one for your today, and it's 317 00:14:33,320 --> 00:14:34,560 Speaker 2: one of my most popular recipes. 318 00:14:34,560 --> 00:14:35,520 Speaker 1: Actually, I've had it for a while. 319 00:14:35,520 --> 00:14:38,880 Speaker 2: I call it healthy Nuts Shows, and it's basically using 320 00:14:39,080 --> 00:14:42,280 Speaker 2: sort of sliced sweet potato in place of corn chips. 321 00:14:43,120 --> 00:14:45,720 Speaker 2: So and it's also a mix of black beans and corn, 322 00:14:45,720 --> 00:14:48,160 Speaker 2: which I personally love because I love Mexican food. So 323 00:14:48,280 --> 00:14:50,760 Speaker 2: rather than using a mince or making it like a 324 00:14:50,840 --> 00:14:54,000 Speaker 2: chili con Kahn tomato based sort of mix, it's sort 325 00:14:54,040 --> 00:14:56,360 Speaker 2: of got a much heavier bean corn based with a 326 00:14:56,360 --> 00:15:00,760 Speaker 2: little bit of fresh tomato cuman chili and then layering 327 00:15:00,800 --> 00:15:04,080 Speaker 2: that sauce on top of the sweet potatoes that you've 328 00:15:04,080 --> 00:15:06,320 Speaker 2: obviously baked in the oven or cooked in the air fryer, 329 00:15:06,360 --> 00:15:08,720 Speaker 2: however you prefer. Actually, I bought my air fry everyone. 330 00:15:09,000 --> 00:15:10,800 Speaker 2: I'll tell you about that next episode. I've bought the 331 00:15:10,840 --> 00:15:13,440 Speaker 2: KMTE air fryer. So you can certainly make the sweet 332 00:15:13,480 --> 00:15:16,600 Speaker 2: potato disks for the healthy nutschos in that so that'll 333 00:15:16,600 --> 00:15:18,520 Speaker 2: make them even crunchier, which is a great little tip. 334 00:15:18,880 --> 00:15:20,480 Speaker 2: And then we just top the am with some avo, 335 00:15:20,840 --> 00:15:22,920 Speaker 2: some jalipinos, some lime, and then if you wanted to, 336 00:15:23,000 --> 00:15:26,200 Speaker 2: you could add a little bit of extra light sour cream. 337 00:15:26,400 --> 00:15:28,320 Speaker 2: I haven't even got cheese with these, because you know, 338 00:15:28,360 --> 00:15:30,560 Speaker 2: traditional Mexican doesn't have a lot of cheese. That's how 339 00:15:30,560 --> 00:15:33,880 Speaker 2: we've consumed it. But they're delicious. It's a great Monday 340 00:15:33,960 --> 00:15:36,600 Speaker 2: night recipe. It's a great swat for the corn chips, 341 00:15:36,640 --> 00:15:39,080 Speaker 2: you get loads of veggies. It's a great filling lunch. 342 00:15:39,440 --> 00:15:41,520 Speaker 2: Terms of protein, it's a little bit on the lower side. 343 00:15:41,560 --> 00:15:43,480 Speaker 2: You perhaps could serve it with some cottage cheese or 344 00:15:43,520 --> 00:15:46,400 Speaker 2: protein greek yogurt to bump that up, or even have 345 00:15:46,440 --> 00:15:49,120 Speaker 2: a high protein wrap on the side. But it is 346 00:15:49,200 --> 00:15:52,640 Speaker 2: delicious if you love sort of all things Mexican, need 347 00:15:52,680 --> 00:15:54,440 Speaker 2: more veggies in your diet and sort of want a 348 00:15:54,520 --> 00:15:57,800 Speaker 2: lighter take on a traditional nutchos. You will love these, 349 00:15:57,840 --> 00:15:59,680 Speaker 2: so we will pop them up on the Nutrition Couch 350 00:16:00,920 --> 00:16:02,840 Speaker 2: and I'd love to see your photos of it, because 351 00:16:02,840 --> 00:16:04,240 Speaker 2: some of the people have been sending me some of 352 00:16:04,280 --> 00:16:06,680 Speaker 2: the photos of recipes that they've been cooking, and to 353 00:16:06,680 --> 00:16:08,680 Speaker 2: be honest, they look better than mine, So bring them on. 354 00:16:09,120 --> 00:16:11,200 Speaker 1: Sounds good. I personally will say that I don't think 355 00:16:11,280 --> 00:16:13,920 Speaker 1: nachos are nachos without corn chips, but that is just me. 356 00:16:14,320 --> 00:16:18,800 Speaker 1: But they sound delicious either way. You poop you My London. 357 00:16:19,880 --> 00:16:23,120 Speaker 2: Aidation tired, she's pregnant, she's thinking of carbs. I promise 358 00:16:23,200 --> 00:16:26,520 Speaker 2: you potato after the sweet potato distill cut at people, 359 00:16:26,520 --> 00:16:27,720 Speaker 2: I'm telling you, don't listen to her. 360 00:16:29,000 --> 00:16:32,200 Speaker 1: All right, Well, let our listeners decide that one Chelgy 361 00:16:32,240 --> 00:16:35,720 Speaker 1: photos on Instagram. We're at the Nutrition Couch a podcast 362 00:16:35,720 --> 00:16:38,120 Speaker 1: on Instagram and shoot us and pitgets. So that brings 363 00:16:38,160 --> 00:16:41,280 Speaker 1: us to the end of the midweek Motivational Wednesday episode 364 00:16:41,280 --> 00:16:43,840 Speaker 1: of the Nutrition Catch. If you're enjoying the new format, 365 00:16:43,840 --> 00:16:45,760 Speaker 1: you know we've been doing this for what'll do the 366 00:16:45,800 --> 00:16:48,480 Speaker 1: a month or so now a midweek motivational episode. Shootus 367 00:16:48,480 --> 00:16:50,880 Speaker 1: the message over Instagram. We love hearing from you. Drop 368 00:16:50,920 --> 00:16:52,800 Speaker 1: us a comment on our Instagram account and let us 369 00:16:52,800 --> 00:16:55,160 Speaker 1: know that you're enjoying the podcast. Don't forget we have 370 00:16:55,160 --> 00:16:57,480 Speaker 1: our brand new Perry Guide available on our website, and 371 00:16:57,520 --> 00:17:00,480 Speaker 1: there's a couple of other things up there, product guides, 372 00:17:00,520 --> 00:17:02,280 Speaker 1: that sort of thing. Actually, the Snack Guide's coming. I 373 00:17:02,320 --> 00:17:03,840 Speaker 1: shouldn't say it's up there at the moment. It is 374 00:17:03,840 --> 00:17:06,880 Speaker 1: definitely coming hot to the market, hopefully in the next 375 00:17:06,880 --> 00:17:09,200 Speaker 1: couple of episodes, So stay tuned for that as well, 376 00:17:09,240 --> 00:17:10,960 Speaker 1: and have a wonderful week everybody. 377 00:17:11,080 --> 00:17:11,840 Speaker 2: Thanks for listening.