1 00:00:00,640 --> 00:00:02,920 Speaker 1: You a meat eater but not a meat lover. Do 2 00:00:02,960 --> 00:00:05,160 Speaker 1: you eat chicken or maybe some fish, but you prefer 3 00:00:05,600 --> 00:00:08,600 Speaker 1: veggie based dishes like pastas or soups. Are you trying 4 00:00:08,600 --> 00:00:11,119 Speaker 1: to lean up, but even though you're eating healthy and 5 00:00:11,320 --> 00:00:14,920 Speaker 1: in a calorie controlled diet, the scales perhaps just aren't budging. 6 00:00:15,240 --> 00:00:17,680 Speaker 1: Have you ever thought that maybe it's your protein intake? 7 00:00:18,200 --> 00:00:21,000 Speaker 1: On today's episode of The Nutrition Couch, Susie shares a 8 00:00:21,040 --> 00:00:23,360 Speaker 1: case study from one of her clients where there's nothing 9 00:00:23,440 --> 00:00:26,280 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 00:00:29,280 --> 00:00:32,080 Speaker 1: I'm Leanne Wood and I'm Sissy Burrow and every week 12 00:00:32,120 --> 00:00:34,960 Speaker 1: we bring you The Nutrition Couch, the bioweekly podcast that 13 00:00:35,040 --> 00:00:36,959 Speaker 1: keeps you up to date on everything that you need 14 00:00:37,000 --> 00:00:39,480 Speaker 1: to know in the world of nutrition and as well. 15 00:00:39,479 --> 00:00:42,440 Speaker 1: Today in our pody, 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 00:00:45,800 --> 00:00:47,919 Speaker 1: this week we chat about what we've been cooking up 18 00:00:47,960 --> 00:00:51,199 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 --> 00:00:59,440 Speaker 1: protein indate, do you want to run us through one 22 00:00:59,480 --> 00:01:01,840 Speaker 1: of your clients to experience just that this week? 23 00:01:02,360 --> 00:01:06,880 Speaker 2: Indeed, because on top of the standard feedback and recommendation, 24 00:01:07,120 --> 00:01:09,479 Speaker 2: where are your salad? Where are your vegetables? 25 00:01:09,520 --> 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 --> 00:01:16,880 Speaker 2: my ladies about is ticking the box. And they're protein 28 00:01:16,959 --> 00:01:21,440 Speaker 2: intaken inevitably if they are people who include anim always 29 00:01:21,480 --> 00:01:25,640 Speaker 2: food in their diet. So whether it's a dairy food, eggs, 30 00:01:25,760 --> 00:01:27,520 Speaker 2: you know, they might have chicken every so often, but 31 00:01:27,520 --> 00:01:31,560 Speaker 2: they're not massive meat eaters. And what I'm sort of 32 00:01:31,600 --> 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 00:01:37,640 --> 00:01:40,920 Speaker 2: might have an egg. And then at lunch, a lot 35 00:01:40,959 --> 00:01:42,959 Speaker 2: of people are grubbing soup, so they might have that 36 00:01:43,160 --> 00:01:46,640 Speaker 2: and say a cracker with cheese, quick snack in the afternoon, 37 00:01:46,760 --> 00:01:49,480 Speaker 2: so some veggie sticks, some fruit. Often they're having a 38 00:01:49,560 --> 00:01:51,560 Speaker 2: nut bar. They all love the nut bars. We all 39 00:01:51,600 --> 00:01:55,600 Speaker 2: love nutbars. And then dinner might be something quick. You know, 40 00:01:55,680 --> 00:01:58,480 Speaker 2: it might be say some spinach pie, or it might 41 00:01:58,520 --> 00:02:00,920 Speaker 2: be soup. At this time of year, you know, lighter 42 00:02:01,040 --> 00:02:04,840 Speaker 2: kind of options, because indeed they are focused on lighter 43 00:02:04,880 --> 00:02:08,000 Speaker 2: eating and calorie control and getting that balance through the 44 00:02:08,000 --> 00:02:10,400 Speaker 2: week and then the weekends where they might over indulge. 45 00:02:10,720 --> 00:02:13,519 Speaker 2: But if we do a counter of that protein land, 46 00:02:13,560 --> 00:02:15,640 Speaker 2: So if you just have one egg, say in the morning, 47 00:02:16,080 --> 00:02:19,360 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 --> 00:02:25,400 Speaker 2: little bit of tuna some soup crackers for lunch, you 50 00:02:25,480 --> 00:02:28,040 Speaker 2: might be getting again, you know, fifteen. You know, if 51 00:02:28,040 --> 00:02:31,080 Speaker 2: you have a tin of tuna. Then in the afternoon, 52 00:02:31,200 --> 00:02:34,520 Speaker 2: if you're having hommus or veggies, fruit, you're probably not 53 00:02:34,560 --> 00:02:36,239 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 00:02:42,680 --> 00:02:46,680 Speaker 2: and perhaps having something lighter. You know that overall protein 57 00:02:46,800 --> 00:02:50,119 Speaker 2: takes as low as forty fifty grams per day. Now 58 00:02:50,120 --> 00:02:53,160 Speaker 2: what we're coming to understand more about metabolism as we 59 00:02:53,200 --> 00:02:57,840 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 00:03:00,680 --> 00:03:03,400 Speaker 2: and the iron and the zinc. It really comes down 62 00:03:03,440 --> 00:03:06,040 Speaker 2: to getting up to a gram per kilo of body weight, 63 00:03:06,080 --> 00:03:08,040 Speaker 2: and even a little bit more if the goal is 64 00:03:08,080 --> 00:03:11,480 Speaker 2: to gain muscle tissue. So if you're you know, seventy 65 00:03:11,560 --> 00:03:14,880 Speaker 2: eighty kilos, you're really looking at getting eighty. I'm even 66 00:03:14,960 --> 00:03:17,960 Speaker 2: up to one hundred grams of protein to support that 67 00:03:18,000 --> 00:03:21,320 Speaker 2: twenty five thirty percent overall intake, and that requires some 68 00:03:21,400 --> 00:03:25,520 Speaker 2: serious focus. It's basically making sure that you're getting twenty 69 00:03:25,560 --> 00:03:29,600 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 00:03:31,639 --> 00:03:34,240 Speaker 2: had this week, when I looked at her food diaries, 72 00:03:34,240 --> 00:03:36,840 Speaker 2: you know, she's lost eight kilos already. She's doing really 73 00:03:36,880 --> 00:03:40,960 Speaker 2: well over say four months, but she's still got another 74 00:03:41,040 --> 00:03:44,640 Speaker 2: ten twelve to go, and her weight loss is really plateau. Now. 75 00:03:45,080 --> 00:03:47,040 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 00:03:49,560 --> 00:03:52,480 Speaker 2: client who said to me very quietly that she did 78 00:03:52,520 --> 00:03:54,280 Speaker 2: have a treadmill after we spent half an hour talking 79 00:03:54,280 --> 00:03:56,120 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 --> 00:04:01,000 Speaker 2: You know, I said to her, sure, exercise is important, 82 00:04:01,280 --> 00:04:04,280 Speaker 2: but actually, if we count your protein intake. Because you're 83 00:04:04,280 --> 00:04:07,119 Speaker 2: reaching for just a nutbar on its own and you're 84 00:04:07,160 --> 00:04:09,760 Speaker 2: just having one egg in the morning, you're actually falling 85 00:04:09,920 --> 00:04:13,480 Speaker 2: way short of the protein recommendation. So we've spoken about 86 00:04:13,520 --> 00:04:15,920 Speaker 2: this previously, and I've gone into great detail in our 87 00:04:15,920 --> 00:04:19,559 Speaker 2: recent book, The Peri Plan, which is really talking about 88 00:04:19,560 --> 00:04:23,080 Speaker 2: the evidence around increasing protein intake of women who are 89 00:04:23,400 --> 00:04:27,120 Speaker 2: having significant metabolic change in their forties and fifties. Because 90 00:04:27,160 --> 00:04:30,520 Speaker 2: basically leanne when you don't eat enough protein in the day, 91 00:04:31,040 --> 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 00:04:36,839 --> 00:04:39,320 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 --> 00:04:45,760 Speaker 2: so she'll have dinner, and then she'll want another cracker, 96 00:04:46,120 --> 00:04:47,839 Speaker 2: and then she'll have a dessert, and she ends up 97 00:04:47,880 --> 00:04:49,960 Speaker 2: having all these extra calories. And I said to her, 98 00:04:50,720 --> 00:04:53,200 Speaker 2: that is the process. If you don't load the protein 99 00:04:53,200 --> 00:04:54,880 Speaker 2: in the first half of the day, you will get 100 00:04:55,080 --> 00:04:58,159 Speaker 2: hungry at night and then tend to overeat carbohydrates. So 101 00:04:58,600 --> 00:05:01,520 Speaker 2: it plays a big role in controlling your appetite for 102 00:05:01,800 --> 00:05:04,720 Speaker 2: the remainder of the day. So if you too are 103 00:05:04,760 --> 00:05:06,800 Speaker 2: listening and you're in your forties and fifties and you 104 00:05:06,839 --> 00:05:09,520 Speaker 2: think you eat pretty well, It really is a good 105 00:05:09,560 --> 00:05:14,080 Speaker 2: idea to put a day in my Fitness power and 106 00:05:14,240 --> 00:05:17,400 Speaker 2: see exactly how many grams of protein you're getting, and 107 00:05:17,440 --> 00:05:20,440 Speaker 2: you really want twenty to thirty at breakfast, lunch, and 108 00:05:20,600 --> 00:05:24,800 Speaker 2: twenty at that afternoon tea, because my anecdotal experience with 109 00:05:24,880 --> 00:05:27,200 Speaker 2: clients is when you have twenty grams of protein at 110 00:05:27,200 --> 00:05:30,560 Speaker 2: afternoon tea, which may be munch snacks and cheese and crackers, 111 00:05:30,600 --> 00:05:33,000 Speaker 2: that may be a high protein yogurt, it may be 112 00:05:33,120 --> 00:05:35,680 Speaker 2: a nutbar, but it may be having something else with it, 113 00:05:35,720 --> 00:05:37,760 Speaker 2: some eta, marmade, something to bulk it up and get 114 00:05:37,800 --> 00:05:40,240 Speaker 2: to that twenty. All of a sudden, they're in much 115 00:05:40,240 --> 00:05:41,720 Speaker 2: more control of their appetite. 116 00:05:41,880 --> 00:05:42,679 Speaker 1: They eat less. 117 00:05:42,520 --> 00:05:44,800 Speaker 2: Overall at night, and they're ticking the box to make 118 00:05:44,839 --> 00:05:48,039 Speaker 2: sure that they're preserving muscle mass and metabolism, which is 119 00:05:48,080 --> 00:05:51,200 Speaker 2: incredibly important. You don't want to be wasting your weight away. 120 00:05:51,240 --> 00:05:54,080 Speaker 2: You want to be burning it off and building muscle tissue. 121 00:05:54,080 --> 00:05:57,040 Speaker 2: And to build muscle tissue and to prevent it breaking 122 00:05:57,080 --> 00:06:00,000 Speaker 2: down and being used as energy and a calorie defth 123 00:06:00,800 --> 00:06:03,040 Speaker 2: you have to have enough protein there, so it's really 124 00:06:03,040 --> 00:06:06,000 Speaker 2: worth checking and going as high eighty one hundred grams 125 00:06:06,040 --> 00:06:09,080 Speaker 2: every single day is really important and actually takes a 126 00:06:09,120 --> 00:06:11,400 Speaker 2: lot of time and effort. Particularly and if you don't 127 00:06:11,480 --> 00:06:13,840 Speaker 2: like dairy and you don't eat seafood, if you can't 128 00:06:13,880 --> 00:06:16,080 Speaker 2: eat tuna and salmon and get those in through the day, 129 00:06:16,080 --> 00:06:19,160 Speaker 2: it can be really really tricky with snacks and requires 130 00:06:19,240 --> 00:06:20,760 Speaker 2: quite a lot of work. And that's why we've got 131 00:06:20,760 --> 00:06:22,680 Speaker 2: our sort of products that we lean to that are 132 00:06:22,760 --> 00:06:25,599 Speaker 2: high in protein, like the pumpkin seed munch snacks, because 133 00:06:25,600 --> 00:06:28,919 Speaker 2: we're always trying to tick those boxes, particularly for women 134 00:06:28,960 --> 00:06:32,280 Speaker 2: as they're moving through those peri years. So certainly, if 135 00:06:32,279 --> 00:06:34,480 Speaker 2: you're not happy with your results and you feel like 136 00:06:34,520 --> 00:06:38,239 Speaker 2: you're eating well, or you feel constantly hungry and munchy, 137 00:06:38,680 --> 00:06:41,280 Speaker 2: certainly check your protein intake and a few little tweaks 138 00:06:41,680 --> 00:06:43,920 Speaker 2: to the type of bread, the choices you're making at 139 00:06:43,960 --> 00:06:46,880 Speaker 2: breakfast and your snacks will go a long way and 140 00:06:46,920 --> 00:06:48,680 Speaker 2: making sure you're getting that balance right. 141 00:06:49,560 --> 00:06:51,560 Speaker 1: And the large range of protein breads and toast on 142 00:06:51,680 --> 00:06:53,800 Speaker 1: the market at the moment are really really good options 143 00:06:53,839 --> 00:06:55,920 Speaker 1: as well. I routinely will give my clients a bit 144 00:06:55,920 --> 00:06:58,120 Speaker 1: of ricotto or a little bit of nuts, bread or 145 00:06:58,120 --> 00:07:00,640 Speaker 1: avocado on some of that protein bread for an afternoon 146 00:07:00,640 --> 00:07:02,720 Speaker 1: tea snack as well, can go really well and as 147 00:07:02,760 --> 00:07:05,800 Speaker 1: you said, really reduces the afternoon tea munchies. But the 148 00:07:05,839 --> 00:07:08,120 Speaker 1: other thing with protein is if we're not eating enough, 149 00:07:08,360 --> 00:07:10,920 Speaker 1: what tends to happen is it can, for lack of 150 00:07:10,920 --> 00:07:13,560 Speaker 1: a better word, ruinous metabolically long term. So you might 151 00:07:13,600 --> 00:07:16,920 Speaker 1: be dropping rate really well and really quickly initially because 152 00:07:16,920 --> 00:07:19,240 Speaker 1: you've got a big calorie deficit going on, but a 153 00:07:19,240 --> 00:07:21,240 Speaker 1: lot of what you're dropping, yes, is a little bit 154 00:07:21,280 --> 00:07:22,840 Speaker 1: of fat mass, but it's also a little bit of 155 00:07:22,880 --> 00:07:25,360 Speaker 1: muscle mass as well. If you're not eating enough protein, 156 00:07:25,440 --> 00:07:28,520 Speaker 1: your body will actively lose muscle mass as it does 157 00:07:28,560 --> 00:07:30,880 Speaker 1: fat mass, and that's not ideal. And you might think, oh, 158 00:07:31,160 --> 00:07:32,920 Speaker 1: lost three killers in the first week, two in the 159 00:07:33,000 --> 00:07:34,640 Speaker 1: next week, and I'm losing a kilo a week and 160 00:07:34,680 --> 00:07:37,240 Speaker 1: that's awesome, But if that's eating into your muscle mass, 161 00:07:37,280 --> 00:07:39,240 Speaker 1: you're going to hit a plateau much sooner and you're 162 00:07:39,240 --> 00:07:41,680 Speaker 1: going to find it really difficult to sustain that weight 163 00:07:41,720 --> 00:07:43,560 Speaker 1: loss over time. So you might be able to get 164 00:07:43,560 --> 00:07:45,600 Speaker 1: a quick five or six kilos off, but if your 165 00:07:45,600 --> 00:07:47,640 Speaker 1: girls to get twenty off. You're going to really struggle 166 00:07:47,680 --> 00:07:50,440 Speaker 1: to get to that fifteen to twenty kilogram mark if 167 00:07:50,440 --> 00:07:53,120 Speaker 1: you're not supporting yourself metabolically. So I'm gonna go a 168 00:07:53,160 --> 00:07:55,160 Speaker 1: little bit high with my clients. Suzi Moosa minor on 169 00:07:55,200 --> 00:07:58,040 Speaker 1: at least one point two grams of protein per kilo 170 00:07:58,080 --> 00:08:00,480 Speaker 1: of body weight. I know the average recommendations. I personally 171 00:08:00,520 --> 00:08:02,840 Speaker 1: think they're too low point eight to one gram for 172 00:08:02,920 --> 00:08:05,640 Speaker 1: most adults. I think it's too low considering most adults 173 00:08:05,680 --> 00:08:08,360 Speaker 1: have a weight regulation problem. So I personally go a 174 00:08:08,360 --> 00:08:11,040 Speaker 1: little bit higher. But having said that, more protein is 175 00:08:11,080 --> 00:08:13,200 Speaker 1: not better. I started a new client a couple of 176 00:08:13,200 --> 00:08:14,960 Speaker 1: months ago, and she just come off the back of 177 00:08:15,000 --> 00:08:17,040 Speaker 1: working with her PT, and she said, you know, I'm 178 00:08:17,080 --> 00:08:19,280 Speaker 1: definitely stronger. I've put on a lot of muscle mass, 179 00:08:19,360 --> 00:08:21,400 Speaker 1: but I've also gained weight the whole time I've been 180 00:08:21,440 --> 00:08:24,240 Speaker 1: on following this PT's meal plan. And this PT had 181 00:08:24,240 --> 00:08:26,920 Speaker 1: her on one hundred and eighty grams of protein a day. 182 00:08:27,080 --> 00:08:29,520 Speaker 1: She was having three protein shakes a day to get 183 00:08:29,520 --> 00:08:32,120 Speaker 1: that in, and she was eating like breakfast was like 184 00:08:32,520 --> 00:08:36,280 Speaker 1: mince meat and like like broccoli or something just ridiculous, 185 00:08:36,360 --> 00:08:38,160 Speaker 1: Like who wants to eat mincemeat at breakfast. I was like, 186 00:08:38,200 --> 00:08:41,440 Speaker 1: oh my goodness, so more is not necessarily better, but 187 00:08:41,559 --> 00:08:43,760 Speaker 1: you do certainly need enough as well. So it's a 188 00:08:43,760 --> 00:08:46,120 Speaker 1: good idea to, like you said, we're both big bands 189 00:08:46,120 --> 00:08:47,760 Speaker 1: of my fitness Pal, just to give us a little 190 00:08:47,760 --> 00:08:50,199 Speaker 1: bit of information and education, plug in one or two 191 00:08:50,240 --> 00:08:52,200 Speaker 1: days of eating. You don't have to get obsessive about it. 192 00:08:52,280 --> 00:08:53,920 Speaker 1: You don't need to count your calories and track your 193 00:08:54,200 --> 00:08:56,599 Speaker 1: macros every single day, but it might just give you 194 00:08:56,640 --> 00:08:59,160 Speaker 1: an idea of where perhaps you're going wrong on a 195 00:08:59,200 --> 00:09:01,000 Speaker 1: day to day basis if you just plug in two 196 00:09:01,040 --> 00:09:03,160 Speaker 1: to three days of sort of like a standard intake 197 00:09:03,200 --> 00:09:06,800 Speaker 1: to see. So protein is important, but more is not better. 198 00:09:06,960 --> 00:09:08,720 Speaker 1: Is my summary of this segment, Suzi. 199 00:09:10,040 --> 00:09:12,520 Speaker 2: Yeah, and they're good numbers that people can easily follow. 200 00:09:13,200 --> 00:09:15,720 Speaker 2: All right, Well, Leanne, When I was shopping this week, 201 00:09:15,920 --> 00:09:19,160 Speaker 2: when my little boy now goes to a music lesson, 202 00:09:19,320 --> 00:09:22,160 Speaker 2: I hot foot it down to Woolies and do my 203 00:09:22,240 --> 00:09:24,840 Speaker 2: trolleys because, as you can imagine, trying to get trolleys 204 00:09:24,880 --> 00:09:28,079 Speaker 2: done as a nightmare. And I was in Woolies and 205 00:09:28,400 --> 00:09:31,800 Speaker 2: I came across a new product, and not just any 206 00:09:31,840 --> 00:09:35,160 Speaker 2: old product land It was an exciting nutrition product because 207 00:09:35,200 --> 00:09:38,200 Speaker 2: it was chocolate, and we all love chocolate, but it 208 00:09:38,280 --> 00:09:42,560 Speaker 2: was this product from a company called the Mood Food Company, 209 00:09:42,600 --> 00:09:47,600 Speaker 2: which is really interesting group. Actually they're doing some formulated food, 210 00:09:47,640 --> 00:09:49,560 Speaker 2: so you find them in the health food section, and 211 00:09:49,559 --> 00:09:54,600 Speaker 2: they're really targeting key nutrients associated with mental health and 212 00:09:54,640 --> 00:09:57,280 Speaker 2: well being. So this was the first time I've seen 213 00:09:57,280 --> 00:10:00,800 Speaker 2: this product. It was called the RESTful Cherry Chocolate. It's 214 00:10:00,840 --> 00:10:04,400 Speaker 2: in a beautiful black box or container, and it's got 215 00:10:04,480 --> 00:10:08,200 Speaker 2: all gorgeous food on the front, and it's talking about 216 00:10:08,240 --> 00:10:11,120 Speaker 2: the bars in terms of a RESTful night sleep. This 217 00:10:11,200 --> 00:10:12,800 Speaker 2: is something you would eat before you go to bed 218 00:10:12,840 --> 00:10:15,120 Speaker 2: to help facilitate sleep. So I had to buy it 219 00:10:15,160 --> 00:10:16,600 Speaker 2: instantly and send it to you, and I thought, this 220 00:10:16,640 --> 00:10:18,520 Speaker 2: is really fascinating. I haven't actually seen some of these 221 00:10:18,640 --> 00:10:22,600 Speaker 2: ingredients or reference to these ingredients and nutrients on a 222 00:10:22,760 --> 00:10:27,000 Speaker 2: product before. Because they're calling out the blend, which includes 223 00:10:27,040 --> 00:10:29,120 Speaker 2: sour cherries, which is what we would call a super 224 00:10:29,200 --> 00:10:32,800 Speaker 2: food in the sleep space because they're a source of melatonin, 225 00:10:32,880 --> 00:10:34,679 Speaker 2: which is of course a supplement that a lot of 226 00:10:34,679 --> 00:10:38,520 Speaker 2: people will use to support sleep, coconut pumpkins, seeds, roasted almonds, 227 00:10:38,559 --> 00:10:42,200 Speaker 2: and prebiotic far viber to create a choccoated bar that 228 00:10:42,280 --> 00:10:45,480 Speaker 2: contains naturally occurring melatonin, magnesium, and trip to fade, which 229 00:10:45,480 --> 00:10:48,320 Speaker 2: of course the nutrients we're often referring to when it 230 00:10:48,320 --> 00:10:51,600 Speaker 2: comes to sleep. Now, the nutritionals are strong, so it's 231 00:10:51,920 --> 00:10:53,360 Speaker 2: you can buy. I think it's a pack of four 232 00:10:53,480 --> 00:10:56,320 Speaker 2: ur and twenty five grams in a bar, so they're 233 00:10:56,360 --> 00:10:58,679 Speaker 2: just over one hundred calories, so they certainly fit that 234 00:10:58,760 --> 00:11:02,280 Speaker 2: after dinner sort of extra two point six grams of protein, 235 00:11:02,320 --> 00:11:04,960 Speaker 2: they're gluten free, seven point three grams of fat, and 236 00:11:05,000 --> 00:11:07,520 Speaker 2: three point one saturated, so pretty good for a chocolate bar. 237 00:11:07,920 --> 00:11:10,160 Speaker 2: Eight point one grams of carbohydrate and five point six 238 00:11:10,240 --> 00:11:12,560 Speaker 2: grams of sugars, which is really low for a chocolate bar, 239 00:11:12,600 --> 00:11:14,040 Speaker 2: which is what I said to you before we hopped 240 00:11:14,080 --> 00:11:17,160 Speaker 2: on four point four grams of dietary fiber, which is coming. 241 00:11:17,440 --> 00:11:19,880 Speaker 2: I'll talk about that in a minute. From chicory root, 242 00:11:19,920 --> 00:11:23,160 Speaker 2: which some people can be sensitive to, which offers melotona, 243 00:11:23,200 --> 00:11:26,760 Speaker 2: magnesium and trip to fame. So the ingredient's milk chocolate 244 00:11:26,840 --> 00:11:29,760 Speaker 2: coating is twenty five percent, followed by the chicory in 245 00:11:30,240 --> 00:11:34,760 Speaker 2: inulin roasted almonds at sixteen percent which is really high. Actually, 246 00:11:34,840 --> 00:11:36,280 Speaker 2: I've got a zoom in because you know, my eyes 247 00:11:36,240 --> 00:11:38,000 Speaker 2: about is it six? Am I reading it right? Yes? 248 00:11:38,040 --> 00:11:41,200 Speaker 2: Almond sixteen, pumpkin seeds twelve point six, which is again massive, 249 00:11:41,960 --> 00:11:44,960 Speaker 2: coconut brown, rice syrup, sour cherry at five point nine percent, 250 00:11:45,040 --> 00:11:49,000 Speaker 2: again very high glycerine, natural color, natural flavor, and just 251 00:11:49,040 --> 00:11:51,559 Speaker 2: a n acidity regulator. So I'm giving it a big 252 00:11:51,600 --> 00:11:53,560 Speaker 2: thumbs up. Now I haven't tried one. I should have 253 00:11:53,600 --> 00:11:56,800 Speaker 2: tried one, But nutritionally they look and strongly and so 254 00:11:57,360 --> 00:11:59,760 Speaker 2: we can't say they clinically proven to support sleep, but 255 00:11:59,800 --> 00:12:02,400 Speaker 2: the certainly nutritionally, I think they're looking pretty good and 256 00:12:02,440 --> 00:12:04,160 Speaker 2: certainly would be a product I'd be happy for my 257 00:12:04,200 --> 00:12:07,160 Speaker 2: clients to include in that sort of hundred cow after 258 00:12:07,200 --> 00:12:09,160 Speaker 2: dinner indulgence if they like them. 259 00:12:09,480 --> 00:12:11,840 Speaker 1: Yeah, they sound great. They're making me hungry. Actually, I 260 00:12:11,920 --> 00:12:13,199 Speaker 1: just looked them up on a Will West and it 261 00:12:13,240 --> 00:12:15,720 Speaker 1: says unavailable out of stock at my local woolies, which 262 00:12:15,760 --> 00:12:17,440 Speaker 1: makes me very sad. So you'll have to take one 263 00:12:17,440 --> 00:12:19,520 Speaker 1: for the team, and you know, and it's a hard task, 264 00:12:19,559 --> 00:12:21,600 Speaker 1: but you know, give it a try and see how 265 00:12:21,800 --> 00:12:23,880 Speaker 1: see how it goes. But now I quite like them, 266 00:12:23,880 --> 00:12:26,200 Speaker 1: and when we say things like the nutritionals are really strong, 267 00:12:26,480 --> 00:12:28,440 Speaker 1: people will come at us on social media and be like, oh, 268 00:12:28,520 --> 00:12:31,800 Speaker 1: you're recommending chocolate. We mean in place of, you know, 269 00:12:31,920 --> 00:12:34,200 Speaker 1: a bit of a healthier treat after dinner. These have 270 00:12:34,280 --> 00:12:36,360 Speaker 1: got some better ingredients in them. We're not saying that 271 00:12:36,400 --> 00:12:38,800 Speaker 1: it's better than eating your broccoli or anything like that. 272 00:12:38,840 --> 00:12:40,640 Speaker 1: So don't take it out of context for us, because 273 00:12:40,640 --> 00:12:41,959 Speaker 1: a lot of people love to do that and come 274 00:12:41,960 --> 00:12:44,360 Speaker 1: at us on social media like just saying that this 275 00:12:44,400 --> 00:12:47,160 Speaker 1: is a nice little treat which may potentially help you 276 00:12:47,200 --> 00:12:50,520 Speaker 1: have some improved benefits for sleep. So tar cherries, which 277 00:12:50,559 --> 00:12:52,760 Speaker 1: I'm sure we've talked about on the pody before, Susie, 278 00:12:52,800 --> 00:12:55,200 Speaker 1: there is a little bit of research and science behind them. 279 00:12:55,280 --> 00:12:58,640 Speaker 1: So as you did say, tar cherry juice concentrate can 280 00:12:58,679 --> 00:13:01,920 Speaker 1: actually provide an increase in levels of menatonin, which the 281 00:13:01,960 --> 00:13:04,920 Speaker 1: research is shown as can actually benefit both sleep duration 282 00:13:05,080 --> 00:13:07,960 Speaker 1: and also sleep quality as well. So I'm a big 283 00:13:08,000 --> 00:13:09,680 Speaker 1: fan of using it. You can get it in like 284 00:13:09,720 --> 00:13:11,520 Speaker 1: a juice. You can also get an m tablet form, 285 00:13:11,520 --> 00:13:13,080 Speaker 1: and you can get it in like a dried sort 286 00:13:13,080 --> 00:13:15,360 Speaker 1: of cherry form as well. But I will say with 287 00:13:15,440 --> 00:13:17,400 Speaker 1: these bars they do say that they're gluten free on 288 00:13:17,440 --> 00:13:19,800 Speaker 1: the front, but if you have Celiac disease, just be 289 00:13:19,880 --> 00:13:22,000 Speaker 1: very careful because there is a disclaimer on the packet 290 00:13:22,040 --> 00:13:25,920 Speaker 1: saying made on equipment that manufacturer's products also containing wheat, 291 00:13:26,040 --> 00:13:27,520 Speaker 1: so you just need to check that. And there's a 292 00:13:27,520 --> 00:13:29,760 Speaker 1: long list of processing equipments on there as well, like 293 00:13:29,800 --> 00:13:32,680 Speaker 1: it's Cashew's walnuts, pistachio s mes allogic to all of them. 294 00:13:32,760 --> 00:13:36,160 Speaker 1: So just because there's a high percentage chance that because 295 00:13:36,160 --> 00:13:38,000 Speaker 1: of the equipment it's made on, I wouldn't give these 296 00:13:38,000 --> 00:13:40,600 Speaker 1: to someone like curs if you've got allergies or Celiac disease, 297 00:13:40,960 --> 00:13:43,520 Speaker 1: just be careful because of the type of processing or 298 00:13:43,520 --> 00:13:46,760 Speaker 1: where this product is manufactured. But other than that, I 299 00:13:46,760 --> 00:13:48,880 Speaker 1: think it's awesome. I personally don't do very well with 300 00:13:48,960 --> 00:13:52,040 Speaker 1: chickory inyal and at all have a very sensitive tummy 301 00:13:52,080 --> 00:13:55,360 Speaker 1: to that. And given that that's the second ingredient in here, 302 00:13:55,600 --> 00:13:57,880 Speaker 1: and it's got four point four grams of dietary fiber, 303 00:13:57,960 --> 00:14:00,240 Speaker 1: I probably won't go near it for the same of 304 00:14:00,240 --> 00:14:02,280 Speaker 1: my digestive system. But I'll let you give it all 305 00:14:02,320 --> 00:14:04,280 Speaker 1: well with sushi and let us know what you think. 306 00:14:04,280 --> 00:14:05,760 Speaker 1: Because they do sound quite tasty. 307 00:14:06,240 --> 00:14:07,600 Speaker 2: I'll bring them up when I come up in a 308 00:14:07,600 --> 00:14:09,200 Speaker 2: week's time and you can have a look at it 309 00:14:09,200 --> 00:14:11,360 Speaker 2: a bit of a sniff. We'll see what you think, 310 00:14:11,800 --> 00:14:15,440 Speaker 2: all right. And so the final segment of our show 311 00:14:15,559 --> 00:14:18,920 Speaker 2: is our suggested recipe of the week, and Land's been 312 00:14:18,920 --> 00:14:20,760 Speaker 2: in the kitchen today, so she's got some new recipes 313 00:14:20,760 --> 00:14:23,040 Speaker 2: coming up. But I've got an oldie bit of goodie. 314 00:14:23,280 --> 00:14:23,560 Speaker 1: Now. 315 00:14:23,840 --> 00:14:27,720 Speaker 2: I'm notorious for going for higher protein meals. I don't 316 00:14:27,760 --> 00:14:30,640 Speaker 2: often do the heavy carb dishes, but I do have 317 00:14:30,680 --> 00:14:33,400 Speaker 2: a plant based one for your today, and it's one 318 00:14:33,440 --> 00:14:34,560 Speaker 2: of my most popular recipes. 319 00:14:34,560 --> 00:14:35,480 Speaker 1: Actually, I've had it for a while. 320 00:14:35,480 --> 00:14:38,840 Speaker 2: I call it healthy Nut Shows and it's basically using 321 00:14:39,040 --> 00:14:42,240 Speaker 2: sort of sliced sweet potato in place of corn chips. 322 00:14:43,080 --> 00:14:45,680 Speaker 2: So and it's also a mix of black beans and corn, 323 00:14:45,720 --> 00:14:48,120 Speaker 2: which I personally love because I love Mexican food. So 324 00:14:48,240 --> 00:14:50,760 Speaker 2: rather than using a mince or making it like a 325 00:14:50,840 --> 00:14:54,000 Speaker 2: chili con Kahn tomato based sort of mix, it's sort 326 00:14:54,000 --> 00:14:56,320 Speaker 2: of got a much heavier bean corn based with a 327 00:14:56,320 --> 00:15:00,760 Speaker 2: little bit of fresh tomato cumen chili and then layering 328 00:15:00,800 --> 00:15:04,080 Speaker 2: that sauce on top of the sweet potatoes. That you've 329 00:15:04,080 --> 00:15:06,320 Speaker 2: obviously baked in the oven or cooked in the air fryer, 330 00:15:06,320 --> 00:15:08,680 Speaker 2: however you prefer it. Actually, I bought my air fry everyone. 331 00:15:09,000 --> 00:15:10,760 Speaker 2: I'll tell you about that next episode. I've bought the 332 00:15:10,840 --> 00:15:13,440 Speaker 2: Kmite air fryer. So you can certainly make the sweet 333 00:15:13,480 --> 00:15:16,240 Speaker 2: potato disks for the healthy nut schos in that so 334 00:15:16,280 --> 00:15:18,480 Speaker 2: that'll make them even crunchier, which is a great little tip. 335 00:15:18,840 --> 00:15:20,480 Speaker 2: And then we just top the ad with some avo, 336 00:15:20,800 --> 00:15:22,920 Speaker 2: some jalipinos, some lime, and then if you wanted to, 337 00:15:22,960 --> 00:15:26,160 Speaker 2: you could add a little bit of extra light sour cream. 338 00:15:26,400 --> 00:15:28,280 Speaker 2: I haven't even got cheese with these, because you know, 339 00:15:28,320 --> 00:15:30,520 Speaker 2: traditional Mexican doesn't have a lot of cheese. That's how 340 00:15:30,560 --> 00:15:33,840 Speaker 2: we've consumed it. But they're delicious. It's a great Monday 341 00:15:33,920 --> 00:15:36,600 Speaker 2: night recipe. It's a great swat for the corn chips, 342 00:15:36,600 --> 00:15:39,080 Speaker 2: you get loads of veggies. It's a great filling lunch. 343 00:15:39,440 --> 00:15:41,480 Speaker 2: Terms of protein, it's a little bit on the lower side. 344 00:15:41,520 --> 00:15:43,440 Speaker 2: You perhaps could serve it with some cottage cheese or 345 00:15:43,480 --> 00:15:46,360 Speaker 2: protein greek yogurt to bump that up, or even have 346 00:15:46,440 --> 00:15:49,120 Speaker 2: a high protein wrap on the side. But it is 347 00:15:49,200 --> 00:15:52,600 Speaker 2: delicious if you love sort of all things Mexican, need 348 00:15:52,680 --> 00:15:54,400 Speaker 2: more veggies in your diet and sort of want a 349 00:15:54,480 --> 00:15:57,760 Speaker 2: lighter take on a traditional nutchose. You will love these, 350 00:15:57,800 --> 00:15:59,640 Speaker 2: so we will pop them up on the Nutrition Couch 351 00:16:00,920 --> 00:16:02,800 Speaker 2: and I'd love to see your photos of it, because 352 00:16:02,800 --> 00:16:04,240 Speaker 2: some of the people have been sending me some of 353 00:16:04,240 --> 00:16:06,640 Speaker 2: the photos of recipes that they've been cooking, and to 354 00:16:06,680 --> 00:16:08,680 Speaker 2: be honest, they look better than mine. So bring them on. 355 00:16:09,120 --> 00:16:11,160 Speaker 1: Sounds good. I personally will say that I don't think 356 00:16:11,240 --> 00:16:13,920 Speaker 1: nachos are nachos without corn chips, but that is just me. 357 00:16:14,280 --> 00:16:17,680 Speaker 1: But they sound delicious either way. 358 00:16:17,680 --> 00:16:21,560 Speaker 2: You poop you My London aidation's tired, she's pregnant, she's 359 00:16:21,600 --> 00:16:22,400 Speaker 2: thinking of carbs. 360 00:16:22,640 --> 00:16:23,240 Speaker 1: I promise you. 361 00:16:24,880 --> 00:16:27,000 Speaker 2: The sweet potato distill cut at people. I'm telling you, 362 00:16:27,000 --> 00:16:27,680 Speaker 2: don't listen to her. 363 00:16:28,960 --> 00:16:32,080 Speaker 1: All right, Well, let our listeners decide that one scholg 364 00:16:32,120 --> 00:16:35,160 Speaker 1: your photos on Instagram. We're at the Nutrition Couch a 365 00:16:35,200 --> 00:16:37,760 Speaker 1: podcast on Instagram, and shoot us and some pitchets. So that 366 00:16:37,840 --> 00:16:40,840 Speaker 1: brings us to the end of the midweek Motivational Wednesday 367 00:16:40,880 --> 00:16:43,800 Speaker 1: episode of The Nutrition Couch. If you're enjoying the new format, 368 00:16:43,800 --> 00:16:45,720 Speaker 1: you know we've been doing this for what do the 369 00:16:45,760 --> 00:16:48,480 Speaker 1: a month or so now midweek motivational episode, shoot us 370 00:16:48,480 --> 00:16:50,880 Speaker 1: the message of Instagram. We love hearing from you. Drop 371 00:16:50,920 --> 00:16:52,720 Speaker 1: us a comment on our Instagram account and let us 372 00:16:52,800 --> 00:16:55,120 Speaker 1: know that you're enjoying the podcast. Don't forget we have 373 00:16:55,160 --> 00:16:57,440 Speaker 1: our brand new Perry Guide available on our website, and 374 00:16:57,480 --> 00:16:59,800 Speaker 1: there's a couple of other things up there, product guides, 375 00:17:00,480 --> 00:17:02,240 Speaker 1: that sort of thing. Actually, the Snack Guid's coming. I 376 00:17:02,280 --> 00:17:03,800 Speaker 1: shouldn't say it's up there at the moment. It is 377 00:17:03,840 --> 00:17:06,800 Speaker 1: definitely coming hot to the market, hopefully in the next 378 00:17:06,840 --> 00:17:09,200 Speaker 1: couple of episodes, So stay tuned for that as well, 379 00:17:09,240 --> 00:17:10,920 Speaker 1: and have a wonderful week everybody. 380 00:17:11,040 --> 00:17:11,800 Speaker 2: Thanks for listening.