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Speaker 1: Hi, I'm Susie Burrow and I'm lean Ward and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Australia's leading dieticians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets.

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Speaker 2: And good food from the Nutrition Catch.

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Speaker 1: Today, the worst foods you can possibly eat.

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Speaker 2: We discuss ultra.

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Speaker 1: Process foods, what they are, where they slip into our

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Speaker 1: daily diets, and why they are so bad for us.

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Speaker 1: Our client case study is about eating out at Christmas.

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Speaker 1: How can you go to restaurants and cafes a lot

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Speaker 1: more frequently and still avoid the dreaded weight gain. A

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Speaker 1: product segment review, we're talking about Kom Butcher and for

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Speaker 1: our listener question, we're talking dips, specifically are they actually

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Speaker 1: healthy and which are some of the better choices. But

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Speaker 1: before we get started today, Leanne, I wanted to chat

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Speaker 1: a little bit about one of my client observations. Now,

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Speaker 1: for any of my clients listening, no, I'm not talking

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Speaker 1: about you, or yes, I'm talking about all of you.

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Speaker 1: Something I've really noticed is that I have two clients.

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Speaker 1: So if a client messages me, I have my clients

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Speaker 1: who might message me a food diary or a question

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Speaker 1: about a supermarket product, very proactive.

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Speaker 2: But then I have clients who.

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Speaker 1: Will message me with things like I'm not sure what

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Speaker 1: I should eat today, or I'm feeling very unmotivated. And

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Speaker 1: when I get those messages, I am looking at it

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Speaker 1: from a psychological perspective, and what that client is even

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Speaker 1: subconsciously doing is that they're putting their weight, stuff or

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Speaker 1: their goals onto me, And so it becomes my problem

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Speaker 1: as opposed to what I like to see with my clients,

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Speaker 1: which is very action focused. So they're already taking the

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Speaker 1: simple steps to move forward with their diet and they're

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Speaker 1: just looking for me for clarification. So I just was

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Speaker 1: thinking today with people listening, if you have a goal

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Speaker 1: of eating better, or you're working with a dietitian or

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Speaker 1: a health professional, I want you to always come back

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Speaker 1: to the question to think what can I actually do

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Speaker 1: to move myself forward? Because sometimes when we enlist the

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Speaker 1: help of a health professionals, it's because we like to

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Speaker 1: feel like we're giving them the problem. We're paying for

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Speaker 1: a session or we're paying for the service, and all

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Speaker 1: of a sudden, we don't have to do anything, we

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Speaker 1: can give it to them. And so what I'm always

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Speaker 1: trying to get my clients to do is remain action focused.

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Speaker 1: What can you do right now that will take you

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Speaker 1: closer to your goal? Not how can I get motivated?

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Speaker 1: What can I do right this minute that's going to

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Speaker 1: mean that I feel more motivated? Can I take some steps?

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Speaker 1: Can I prepare a healthy meal? Can I pack my lunch?

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Speaker 1: So I think as we move into this time of

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Speaker 1: year where we're busy and overwhelmed, and it's very easy

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Speaker 1: to sort of take our eyes off the goal and

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Speaker 1: get a little bit slack with our own to do lists,

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Speaker 1: I want everyone to remain really action focused and constantly

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Speaker 1: thinking about what they can actually do to move towards

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Speaker 1: their goal. Because as a dietitian, or as a psychologist

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Speaker 1: or whatever, the health professional is, even a personal trainer

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Speaker 1: to a certain extent, our job is to facilitate and support.

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Speaker 1: It's actually not to do and motivate. And that's a

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Speaker 1: very fine distinction. But I notice the very distinct differences

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Speaker 1: with my clients. And then, for example, I might get

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Speaker 1: a food diary back and it's very very different from

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Speaker 1: the plan I may have written, and they're doing sort

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Speaker 1: of their version of my diet. When the energy and

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Speaker 1: attention would have been better gained if they went back

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Speaker 1: and focused on that plan originally and made sure they

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Speaker 1: were following it before they were getting frustrated that it

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Speaker 1: wasn't working. So, as I said, it's not about any

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Speaker 1: client in particular, it's just a general observation about human

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Speaker 1: behavior change, and I think quite interesting when we see

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Speaker 1: those patterns with working with our clients each day and

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Speaker 1: on a daily basisly and as you do, I probably

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Speaker 1: get twenty, maybe thirty text messages, which I really encourage

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Speaker 1: my clients to do for the support, but I can't

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Speaker 1: do it for them, So you've got to remain part

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Speaker 1: of the process. Well how do you find when you're

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Speaker 1: getting text from your clients?

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Speaker 3: Definitely, Yeah, And I must apologize. I'm a little bit

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Speaker 3: under the weather today, Susie, So I sound a little

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Speaker 3: bit off today, So I apologize to our listeners. But

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Speaker 3: I'm all trying to push through for the potty today.

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Speaker 3: But I agree. I always say to clients when I

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Speaker 3: get that message, oh I'm not that motivated or you know,

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Speaker 3: I'm just not feeling it today. It's not about motivation, honestly,

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Speaker 3: living a healthy love style long term is about discipline, sure,

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Speaker 3: we have these little bursts of motivation every now and then,

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Speaker 3: but I always out of clients. You start a new

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Speaker 3: program where you work with a new coach, or you know,

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Speaker 3: you start seeing a dietician, that motivation is going to

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Speaker 3: last until for most of us, about three to four weeks.

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Speaker 3: Then we're gonna have another dip in motivation around that

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Speaker 3: week seven eight nine mark, and then another big dip

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Speaker 3: in that motivation after about sort of three months as well.

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Speaker 3: So you can't solely rely on motivation. You have to

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Speaker 3: build a discipline. And so what I say to my

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Speaker 3: clients is what are our top two to three non

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Speaker 3: negotiable goals every single day? Or it might be a

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Speaker 3: weekly non negotiable, such as for a lot of my

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Speaker 3: clients it's meal prepper, it's meal planning once a week,

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Speaker 3: or the non negotiable is to get three serves of

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Speaker 3: four five service of veggies every single day, Or it

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Speaker 3: might be that we're focusing on water as our number

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Speaker 3: one fluid, or the non negotiable is no more than

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Speaker 3: two you know, standard alcoholic drinks for the whole week.

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Speaker 3: Whatever it is, you've got to build in that discipline

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Speaker 3: into your lifestyle and not solely rely on motivation because

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Speaker 3: the minute motivation weighs out, you're on your own most

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Speaker 3: of us anyway, Like we can tap into some of

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Speaker 3: our resources and you know, our support systems, but they're

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Speaker 3: not always going to be there. We have to be

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Speaker 3: able to do this ourselves if we want the results

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Speaker 3: to last long term. So create the discipline, create the

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Speaker 3: non negotiables, particularly for yourself around coming into the silly season.

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Speaker 3: Create tools for non negotiables for yourself on a daily

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Speaker 3: basis or a weekly basis, and make them happen. No

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Speaker 3: excuse to Susie, just get in, get it done, and

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Speaker 3: make it happen.

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Speaker 2: True.

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Speaker 1: I think that's really wise words. And I think sometimes

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Speaker 1: when we drop a few of those clinician based experiences

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Speaker 1: that can be quite insightful to see what we see

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Speaker 1: and how we get people to facilitate and achieve their

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Speaker 1: goals long term.

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Speaker 2: So that's really helpful, all right.

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Speaker 1: So for this week's media chat, we've had a couple

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Speaker 1: of big headlines pop up in the media the past

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Speaker 1: couple of weeks specifically around food process food and it

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Speaker 1: was actually environmental impact, but we pulled it out to

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Speaker 1: Daily Am because we thought it was really worth a

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Speaker 1: good discussion because for many years we have described process

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Speaker 1: foods and then need to avoid process foods, And what

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Speaker 1: we wanted to really tease out was there's actually quite

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Speaker 1: a big difference between process food and what we call

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Speaker 1: ultra processed food, and ultra processed food is the one

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Speaker 1: specifically associated with a number of long term negative health

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Speaker 1: effects and increased risk of disease states, but it is

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Speaker 1: actually quite different from process food. So we thought we'd

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Speaker 1: tease that out a little bit and have a chat.

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Speaker 1: So most of the food we eat is somewhat processed.

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Speaker 1: So unless you're going to the lake and pulling out

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Speaker 1: a fish yourself and taking his scales off and eating

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Speaker 1: him whole, you're eating processed food. Because even finding tin

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Speaker 1: fish or milk in a bottle, or the meat we

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Speaker 1: buy at the supermarket that's already had the mints prepared,

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Speaker 1: it's all process food. And basically a degree of food

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Speaker 1: processing makes the foods edible and in fit for consumption

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Speaker 1: as they are now. The difference between processed food and

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Speaker 1: then ultra process food is that ultra processed food is

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Speaker 1: defined as a food that has a number of processes

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Speaker 1: as part of manufacture, which might include, but not all, hydrogenation, extrusion,

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Speaker 1: molding processing, and they tend to have a lot of

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Speaker 1: colours flavors added, so the end product is fundamentally different

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Speaker 1: in appearance and taste to the original food. So, as

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Speaker 1: a real life example, if you eat a cheesel, no

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Speaker 1: no judgment, we all love a cheesel, and the base

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Speaker 1: ingreed in is cheese. Let's be honest, there is nothing

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Speaker 1: about the cheesel that looks like cheese. So that's sort

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Speaker 1: of the grossest example I can think of in terms

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Speaker 1: of extreme But the ultra processed foods are ones that

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Speaker 1: they're little to no resemblance to the underlying food and

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Speaker 1: have a number of these manufacturing methods used to fundamentally

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Speaker 1: change the food. And what we know nutritionally is that

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Speaker 1: that tends to strip the food of much of its

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Speaker 1: baseline nutrition.

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Speaker 2: So this is the case where you get.

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Speaker 1: A refined breakfast cereal that contains very little whole grain,

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Speaker 1: very little dietary fiber, and then what food manufacturers may

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Speaker 1: do is then add back in vitamins and minerals and

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Speaker 1: even fiber to try and get it to resemble a

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Speaker 1: cereal compared to say, a whole oats, which is slightly

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Speaker 1: processed from where you would actually grow, but it's not

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Speaker 1: ultra process It still looks like a oat, tastes like

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Speaker 1: a oat, it's an oat.

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Speaker 2: So it's ultra processed foods.

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Speaker 1: So things like our what I call extruded cheese snacks,

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Speaker 1: so any of those cheese all type corn chips. In

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Speaker 1: the supermarket, it's things like biscuits, cakes, chocolates, junk type foods,

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Speaker 1: fast food, and also it may be in the freezer section,

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Speaker 1: things like meat pies. There's not a whole lot of

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Speaker 1: meat in there in many cases, so it's specifically ultra

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Speaker 1: processed food. Soft drink, of course, that is associated with

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Speaker 1: a number of these negative side effects, primarily because of

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Speaker 1: the influx of concentrated sugars, flavors, preservatives, and also refined

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Speaker 1: carbohydrates and what we would describe as bad process fats

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Speaker 1: because in much of these foods that filter through our

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Speaker 1: food supply, when you look on the food label and

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Speaker 1: it says vegetable oil, it will generally be palm oil,

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Speaker 1: which is heavily processed and has a base fat, which

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Speaker 1: is also specifically has a number of negative health consequences

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Speaker 1: associated with consumption.

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Speaker 2: So The issue with those foods is.

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Speaker 1: That not only are we not getting the baseline nutrition

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Speaker 1: that the original ingredients should be giving us, whether it's

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Speaker 1: protein or dietary fiber or vitamins and minerals, but then

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Speaker 1: you're also getting things that the body isn't very good

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Speaker 1: at processing, like the extreme concentrated sugars, the high glycemic

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Speaker 1: index refined grains, and these process processed vegetable oils, which

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Speaker 1: are right through our food supply, increase our overall balance

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Speaker 1: toward a Mega six process fat and increase inflammatory pathways

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Speaker 1: over time. So it's a very complex reason that ultra

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Speaker 1: processed foods are so bad for us. And in addition,

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Speaker 1: there's a separate environmental argument that these foods also contribute

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Speaker 1: to an increasing greenhouse gases. That was just from a

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Speaker 1: media report that came out over the weekend. But these

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Speaker 1: are the foods that you would probably hear a dietisian

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Speaker 1: eating very very little of it in their diet, And

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Speaker 1: it's not about a moral or ethical approach to it.

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Speaker 1: It's because the science shows how terribly bad they are.

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Speaker 1: But unfortunately, consumption is increasing in line with manufacturing and

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Speaker 1: busy lifestyles, which means we grab a lot more snack

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Speaker 1: food on the run. It's very very normal for people

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Speaker 1: to be drinking soft drink, to be looking for sweet foods,

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Speaker 1: a lot more processed snacks, and the basic kind of

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Speaker 1: foods we find in supermarkets tend to have that refined,

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Speaker 1: white sugar and vegetable oil base, whether we like it

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Speaker 1: or not. So naturally, when we're grabbing things in the supermarket,

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Speaker 1: unless you're making a concerted effort to avoid those, we

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Speaker 1: will automatically be getting them filtering through the diet.

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Speaker 2: So as a rule of thumbliand I.

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Speaker 1: Say, the less of these foods, the better. Things that

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Speaker 1: I generally would not eat or ever recommend, things like margarine,

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Speaker 1: soft drink, sugary breakfast cereals, sweetened biscuits that you find

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Speaker 1: in the mainstream supermarket, those extruded kind of flavored cheese

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Speaker 1: snacks are foods that I don't generally buy or recommend.

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Speaker 2: Two minute noodles, chocolate nut.

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Speaker 1: Spreads, because again, you look at the ingredient list and

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Speaker 1: the first ingredients are sugar, refine, white flour, and vegetable oil,

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Speaker 1: which is generally palm. So it sort of takes away

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Speaker 1: from this concept dove process foods and we want to

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Speaker 1: be very clear it is the ultra process.

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Speaker 2: Foods we're concerned with.

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Speaker 1: But as we mentioned a couple of podcasts ago, when

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Speaker 1: it comes to inflammatory pathways and our health and disease

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Speaker 1: risk of things like some types of cancer, type two diabetes,

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Speaker 1: heart disease, it is really consuming as little of these

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Speaker 1: foods as possible to help reduce your risk over time.

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Speaker 3: Definitely, And we're not saying that you can never have

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Speaker 3: these foods. Of course, have a treat. If there's some

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Speaker 3: things that you generally enjoy, that's fine. But I think

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Speaker 3: that we're just sort of we're probably consuming a little

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Speaker 3: bit too much of these and particularly giving a little

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Speaker 3: bit too much to our children as well, aren't we, Susie,

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Speaker 3: Which is I think a little bit of a scary thing,

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Speaker 3: more so for the convenience factor than anything else. I

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Speaker 3: think for a lot of parents.

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Speaker 1: Well, it becomes the default. So if your child starts

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Speaker 1: having sugary cereal and that becomes the one that they're

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Speaker 1: consuming most of all. Or you have chocolate nutspread in

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Speaker 1: the house and then it used to be an occasional

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Speaker 1: treat but now it's on toast every day, or your

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Speaker 1: kids get used to having sort of fruit snacks at

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Speaker 1: school which fall into that ultra process category because say

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Speaker 1: a fruit stick looks very different to an apple or

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Speaker 1: a strawberry. You know, they do filter into the baseline

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Speaker 1: foods and that is a problem. So you know, if

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Speaker 1: I was going probably something I could do more often,

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Speaker 1: or it might be even a fun TV show is

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Speaker 1: if you took a photograph of people's cupboards and fridges,

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Speaker 1: we could very quickly say the foods we wouldn't have

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Speaker 1: in there. And that's sort of a way of saying

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Speaker 1: if they're staple foods in your home and a team

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Speaker 1: part of your grocery shop, they're the ones I'd start

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Speaker 1: to sort of get rid of, versus sort of treat

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Speaker 1: foods where you may be having a special party and

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Speaker 1: want to have a flavored chip that you really enjoy,

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Speaker 1: but a couple of take home tips I think are

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Speaker 1: relevantly And is that starting to look on food labels

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Speaker 1: and not buy foods that contain palm oil and specifically

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Speaker 1: if they don't, it will be labeled. So I have

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Speaker 1: some Italian friends down in Wollongong and they love the

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Speaker 1: Italian biscotti. And what I've noticed is it's still a

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Speaker 1: process biscuit, but it very clearly states on the label

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Speaker 1: no palm oil.

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Speaker 2: So I think we're going to see that more.

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Speaker 1: And more with our major food manufacturers that you know,

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Speaker 1: looking and making sure that it's a better type of

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Speaker 1: oil is a good starting point. And you know, if

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Speaker 1: you're going to eat out at a restaurant, you're much

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Speaker 1: better to go to a local Italian where you can

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Speaker 1: sort of know that they're cooking or using extravagin olive

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Speaker 1: oil as they're dressings, as opposed to fast food chains

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Speaker 1: which will always be going generally going for the cheaper

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Speaker 1: option unless I'm otherwise specified, and then you probably are

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Speaker 1: getting that oil. So I do think a conversation and

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Speaker 1: more transparency about the oils that are filtering through will

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Speaker 1: help over time definitely. You know we've spoken about this before.

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Speaker 1: I don't always recommend people shopping the health food aisle,

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Speaker 1: but you are more likely to find healthier varieties of

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Speaker 1: snack food in that oil. If we think about kids

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Speaker 1: snack food in particular, it tends to be less processed,

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Speaker 1: more whole grains, more natural, less those process vegetable oils,

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Speaker 1: less sugars, So I think it will shift over time

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Speaker 1: but in the short term, as a take home message,

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Speaker 1: if you look at the label and it says vegetable oil,

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Speaker 1: it's probably palm, and that's a really good one to

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Speaker 1: step away from.

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Speaker 3: Definitely, And I just want to reiterate for our listeners

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Speaker 3: at home, it's not we're not saying you can never

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Speaker 3: have processed foods, because, as Susi said, processed foods are

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Speaker 3: generally foods that you know, are in packets, and some

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Speaker 3: of the things are really healthy, you know, yogurts, nut butters,

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Speaker 3: whole grain crackers. They're not ultra processed foods. They're processed

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Speaker 3: foods because they have some degree of processing to you know,

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Speaker 3: turn them into a yogurt or turn them into a nice,

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Speaker 3: healthy nut butter or something like that. But we're just

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Speaker 3: making that distinction between processed foods, which are okay depending

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Speaker 3: on the type. I guess, all the ultra processed foods,

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Speaker 3: which are the ones that we want to avoid because

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Speaker 3: they are so far removed from the original version. And

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Speaker 3: it's not just yes, of course there's negative health implications

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Speaker 3: because of the ingredients that we're adding, but also for

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Speaker 3: so many of us, the goal is to eat and

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Speaker 3: actually feel full and satisfied. But with ultra processed foods,

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Speaker 3: the degree of satisfaction that you get from the small

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Speaker 3: amount that you eat of them, or sometimes a large

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Speaker 3: amount you eat, is just not there. So the perfect

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Speaker 3: example of how a food can go from a whole

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Speaker 3: food to an ultra process food is corn is a

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Speaker 3: whole food, a corn tortilla is a processed food, and

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Speaker 3: a corn chip is an ultra process food. And that's

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Speaker 3: the example that I like to give because a corn

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Speaker 3: chip is so far moved from the actual corn kernel,

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Speaker 3: and people say, oh till tea is bad for us,

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Speaker 3: a corn to tea can absolutely be included as part

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Speaker 3: of a healthy diet. Or if you're going to deep

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Speaker 3: fried and fill it with you know, deep fried chicken

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Speaker 3: and slather it and mayo, Okay, that can be not

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Speaker 3: included as part of a healthy lifestyle. So it's really

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Speaker 3: what you're doing with these processed foods, not just the

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Speaker 3: fact that process foods is all bad or process foods

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Speaker 3: all good. But we do know the distinction between you know,

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Speaker 3: our whole foods are much better off for us and

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Speaker 3: our ultra process foods, you know, a lot worse for us.

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Speaker 3: And then the processed foods sort of fall somewhere in

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Speaker 3: the middle, but it's really just the degree of processing,

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Speaker 3: the added ingredients, and also that fullness and satisfaction piece

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Speaker 3: that we're really missing from a lot of these ultra

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Speaker 3: processed foods. So really just have a look at, you know,

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Speaker 3: the ingredients on the label and think how far removed

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Speaker 3: are they from the original product, and that'll give you

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Speaker 3: a good indication of is this actually a healthier version.

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Speaker 3: And another example for our listeners at home would be

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Speaker 3: something like a bean, like a chickpea or a father bean,

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Speaker 3: wonderful healthy food. If you did something like a roasted

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Speaker 3: father bean snack, which is one of I think we've

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Speaker 3: talked about that also see one of our favorite snacks,

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Speaker 3: that would be a processed food because you've sort of roasted,

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Speaker 3: you've added a little bit of oil, you've added a

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Speaker 3: little bit of seasoning. Not too bad, actually a better

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Speaker 3: processed food. But then you've got the ultra process version

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Speaker 3: of that bean, where you'd have something like a bean

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Speaker 3: chip and you know, like they're in the you know,

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Speaker 3: the chip aisle, so they've got slightly more protein, slightly

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Speaker 3: more fiber, but they are still an ultra processed food.

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Speaker 3: I don't care if they're green and they're in a

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Speaker 3: packet labeled organic and gluten free. They're still an ultra

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Speaker 3: process food. And if you eat a whole bag of them,

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Speaker 3: you know that's upwards of probably six seven eight hundred calories.

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Speaker 3: You've probably got added MSG, and it's just you're not

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Speaker 3: going to get that fullness, self satisfaction piece than if

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Speaker 3: you were eating just a whole roasted, you know, father

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Speaker 3: bean with a little bit of flavoring on it. So really,

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Speaker 3: I think it's just that degree of processing that we

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Speaker 3: need to just be a little bit more mindful of

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Speaker 3: at the end of the day.

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Speaker 1: And something that springs to mind too is if you

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Speaker 1: like sweet food, so you may love cake or you

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Speaker 1: may love biscuits. Now you're always, for that reason, going

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Speaker 1: to be better to seek out a really good quality

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Speaker 1: partisserie that clearly uses butter, or make your own. Then

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Speaker 1: you're going to be to go to the mainstream supermarket

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Speaker 1: and buy cakes and biscuits from there because they're mass

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Speaker 1: produced and mass produced products usually are based around process

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Speaker 1: vegetable oil, whereas at least if you're going to enjoy

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Speaker 1: a biscuit and you have a homemade.

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Speaker 3: One with some butter.

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Speaker 1: It's going to have more mouth feel, it's going to

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Speaker 1: be more satisfying, you're going to know that you've added

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Speaker 1: fat to it and not eat half the packet. So

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Speaker 1: it's that savoring effect of good quality food that differentiates

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Speaker 1: or sort of describes the benefit of making some of

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Speaker 1: those more treats type food, spending a little bit more

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Speaker 1: for better quality, or even making your own, because when

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Speaker 1: we revert to just grabbing it from the supermarket, inevitably

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Speaker 1: it is that really process ultra process or even can

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Speaker 1: contain some trans fats land because unfortunately in Australia we

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Speaker 1: don't label for transfats, which means in some baked products

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Speaker 1: like our pies and our doughnuts and cakes in commercial

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Speaker 1: type bakeries, we'll still be getting some of those particularly

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Speaker 1: nasty trans fats. So by making your own or seeking

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Speaker 1: out bakery items that are better quality, you do avoid

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Speaker 1: that too. And it comes back down to that savoring

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Speaker 1: special occasion food occasionally rather than letting the ultra process

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Speaker 1: stuff slip in every single day.

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Speaker 3: Couldn't agree more. And then moving on Zusie this week

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Speaker 3: into our client case study, it's an important one particularly

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Speaker 3: because a lot of you know, states around Australia and

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Speaker 3: even in some other parts of the world are coming

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Speaker 3: out of lockdown. We're doing a lot more social eating

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Speaker 3: at restaurants and cafes, particularly leading up into the silly season.

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Speaker 3: So we thought we'd give our listeners some tips because

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Speaker 3: we really do have a lot of client questions in

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Speaker 3: our own clinics, Susie about you know, how do I

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Speaker 3: juggle my weight loss goals or how do I control

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Speaker 3: my weight and still eat out at cafes and restaurants.

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Speaker 3: So I think that it really does come down to

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Speaker 3: an overall balance. You know, if you're just eating at

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Speaker 3: once a week with friends, I think that's really you know,

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Speaker 3: it's quite an easy way to sort of slide it in.

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Speaker 3: But I've had a lot of clients Susie, in the

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Speaker 3: last week or two that have said, you know, I've

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Speaker 3: got a friend's birthday, I've got a work event, I've

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Speaker 3: got an early Christmas party, and I've got you know,

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Speaker 3: someone else's celebration, a wedding or a baby shower or

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Speaker 3: something like that. So we're eating at multiple times a week,

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Speaker 3: and I think for a lot of us it's making

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Speaker 3: it really really hard to stay on track. So I'm

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Speaker 3: going to give our listeners at home my couple of

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Speaker 3: tips for my clients. Now, I work with ladies ninety

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Speaker 3: five percent of the time to lose weight, like fat

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Speaker 3: loss is one of their top goals. So my goals

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Speaker 3: are generally perhaps a little bit stricter because they're based

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Speaker 3: on my lady's still staying in a deficit and actually

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Speaker 3: dropping weight at the end of the week. But if

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Speaker 3: you're just aiming to maintain your weight, you know you

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Speaker 3: can be a little bit more lenient, I guess with

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Speaker 3: some of these suggestions. So in terms of alcohol, I

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Speaker 3: always say, like, limit your drinking occasion to just once

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Speaker 3: for the week. If you're eating out three meals for

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Speaker 3: the week, you will not have the energy budget to

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Speaker 3: go and eat out three times at a restaurant or

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Speaker 3: cafe and have even just one glass of wine with that.

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Speaker 3: You simply won't have the energy budget left. Because restaurants

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Speaker 3: and cafes like to add more fats and oils and

436
00:19:44,880 --> 00:19:47,359
Speaker 3: sauces and dressings and that sort of thing into their food.

437
00:19:47,560 --> 00:19:50,200
Speaker 3: So even if you think you're ordering, say Susie, for example,

438
00:19:50,200 --> 00:19:52,439
Speaker 3: a healthy chicken salad, a lot of cases in a

439
00:19:52,440 --> 00:19:55,600
Speaker 3: restaurant that's six seven eight hundred calories, particularly because of

440
00:19:55,640 --> 00:19:57,840
Speaker 3: all the additional fat serves people add in, Like you

441
00:19:57,920 --> 00:20:00,680
Speaker 3: might get a healthy chicken salad, but it's got betta

442
00:20:00,800 --> 00:20:03,600
Speaker 3: and avocado and a tahini based dressing. Then you've got

443
00:20:03,600 --> 00:20:05,960
Speaker 3: pepitas and some flower seeds sprinkled all over the top

444
00:20:05,960 --> 00:20:08,359
Speaker 3: of it. So although it's got healthy ingredients in it,

445
00:20:08,400 --> 00:20:10,600
Speaker 3: the energy density of some of these options in the

446
00:20:10,600 --> 00:20:13,280
Speaker 3: restaurants and cafes are quite high. So I always say

447
00:20:13,280 --> 00:20:15,680
Speaker 3: that make water your number one fluid, or you can

448
00:20:15,720 --> 00:20:18,159
Speaker 3: do something like a diet soft drink or just a

449
00:20:18,200 --> 00:20:20,520
Speaker 3: soda water with a little slice of lime or something

450
00:20:20,560 --> 00:20:22,879
Speaker 3: like that. If your meals are served with chips, a

451
00:20:22,880 --> 00:20:24,880
Speaker 3: lot of you know, wraps and sandwiches and that sort

452
00:20:24,920 --> 00:20:26,879
Speaker 3: of thing burgers that you might get out, I say

453
00:20:26,960 --> 00:20:28,879
Speaker 3: pickle choose, like do you want the burger or do

454
00:20:28,920 --> 00:20:30,920
Speaker 3: you want the chips. It's not about missing out. Of course,

455
00:20:30,920 --> 00:20:32,880
Speaker 3: you can have both of that's your goal. But again,

456
00:20:32,880 --> 00:20:34,800
Speaker 3: if you're eating out multiple times a week, or the

457
00:20:34,840 --> 00:20:36,720
Speaker 3: goal is weight loss, it doesn't mean that you can't

458
00:20:36,720 --> 00:20:39,240
Speaker 3: have the burger, but doing the burger and the chips

459
00:20:39,280 --> 00:20:41,040
Speaker 3: and a glass of wine is called sort of like

460
00:20:41,040 --> 00:20:43,200
Speaker 3: a chip or whammy there. So I always say, pick

461
00:20:43,400 --> 00:20:45,280
Speaker 3: the one thing you really want on the menu. Do

462
00:20:45,320 --> 00:20:47,439
Speaker 3: you want a lovely dessert? Do you want the burger?

463
00:20:47,480 --> 00:20:48,560
Speaker 3: Would you like some fries?

464
00:20:48,600 --> 00:20:48,800
Speaker 1: You know?

465
00:20:48,880 --> 00:20:51,200
Speaker 3: Can we do just a salad with a couple of

466
00:20:51,240 --> 00:20:54,439
Speaker 3: chippies on the side, or can we do a really nice, healthy,

467
00:20:54,520 --> 00:20:56,480
Speaker 3: you know, grilled fish and veggie option so that you

468
00:20:56,520 --> 00:20:58,880
Speaker 3: can have some dessert or something like that. So try

469
00:20:58,920 --> 00:21:00,800
Speaker 3: and avoid the whole all of nothing. When it comes

470
00:21:00,840 --> 00:21:03,520
Speaker 3: to eating out and looking at the menus, most people

471
00:21:03,600 --> 00:21:06,160
Speaker 3: do not have the energy budget or do the amount

472
00:21:06,200 --> 00:21:08,960
Speaker 3: of energy expenditure to need an entree, a main and

473
00:21:09,040 --> 00:21:11,520
Speaker 3: a dessert. But with a lot of these places opening up,

474
00:21:11,800 --> 00:21:14,159
Speaker 3: I just think that so many people are over eating,

475
00:21:14,200 --> 00:21:16,119
Speaker 3: and whether or not we've been conditioned to do that

476
00:21:16,200 --> 00:21:18,680
Speaker 3: over time, or we go to restaurants and we think, oh, well,

477
00:21:18,800 --> 00:21:20,520
Speaker 3: you know, I'm out and about any way I'm going

478
00:21:20,560 --> 00:21:22,720
Speaker 3: to pay for it, I may as well get everything.

479
00:21:22,760 --> 00:21:25,840
Speaker 3: But most adults, particularly those who are trying to lose weight,

480
00:21:25,960 --> 00:21:28,680
Speaker 3: do not need that amount of food. Generally, for most

481
00:21:28,680 --> 00:21:31,399
Speaker 3: of us, one main meal is enough in terms of

482
00:21:31,520 --> 00:21:33,840
Speaker 3: the amount of food our body actually needs. So if

483
00:21:33,920 --> 00:21:35,639
Speaker 3: you would like to sample a little bit of you know,

484
00:21:35,800 --> 00:21:39,359
Speaker 3: Andre's mains and desserts, I would absolutely recommend sharing. And

485
00:21:39,400 --> 00:21:42,280
Speaker 3: for things like passes and Risotto's, I always recommend my

486
00:21:42,320 --> 00:21:45,320
Speaker 3: clients get either an Andrea sized portion or they just share,

487
00:21:45,520 --> 00:21:47,680
Speaker 3: like a big pasta with a friend, order a side

488
00:21:47,680 --> 00:21:49,239
Speaker 3: salad and then they can you know, share a bit

489
00:21:49,240 --> 00:21:50,720
Speaker 3: of pasta and salad and then share a bit of

490
00:21:50,720 --> 00:21:53,880
Speaker 3: dessert as well. I think the sharing, particularly in social situations,

491
00:21:53,920 --> 00:21:56,480
Speaker 3: is one of the best tips I get for my ladies, Susie,

492
00:21:56,480 --> 00:21:58,919
Speaker 3: because it really does help. And honestly, the portions and

493
00:21:58,960 --> 00:22:01,600
Speaker 3: a lot of restaurants and cafe particularly in Australia and

494
00:22:01,640 --> 00:22:04,720
Speaker 3: also America, are just far too large for what most

495
00:22:04,760 --> 00:22:06,040
Speaker 3: people are doing activity wise.

496
00:22:06,160 --> 00:22:06,919
Speaker 2: One hundred percent.

497
00:22:07,119 --> 00:22:09,120
Speaker 1: I would describe it to say that when you eat

498
00:22:09,160 --> 00:22:12,240
Speaker 1: a meal at a restaurant, it's probably double the calories

499
00:22:12,280 --> 00:22:14,760
Speaker 1: of something similar you would prepare at home. And the

500
00:22:14,840 --> 00:22:17,399
Speaker 1: reason for that is it can be portions as you described,

501
00:22:17,440 --> 00:22:19,960
Speaker 1: but it's often the fatty sides, things like the fries

502
00:22:20,080 --> 00:22:22,679
Speaker 1: that are often cooked in vegetable oil. That's not as

503
00:22:22,720 --> 00:22:26,600
Speaker 1: we've discussed ideal. It's the higher carbohydrate load, because if

504
00:22:26,640 --> 00:22:30,080
Speaker 1: you're having pastas or pizzas, or dumplings or rice with

505
00:22:30,160 --> 00:22:32,520
Speaker 1: a food or that kind of it's a bulky factor,

506
00:22:32,560 --> 00:22:35,439
Speaker 1: which at restaurants, you know, it's a cheaper ingredient for

507
00:22:35,480 --> 00:22:37,280
Speaker 1: them to use, so they're always going to try and

508
00:22:37,320 --> 00:22:39,560
Speaker 1: bulk that out. And of course, when you go to

509
00:22:39,640 --> 00:22:42,000
Speaker 1: order the vegetables, it's eight or ten dollars a side

510
00:22:42,000 --> 00:22:44,760
Speaker 1: of beans or broccoli, so it's not even always a smart,

511
00:22:44,760 --> 00:22:48,080
Speaker 1: affordable choice for people to add the veggies back in. Unfortunately,

512
00:22:48,119 --> 00:22:51,000
Speaker 1: we don't necessarily incorporate those into the restaurant meal, so

513
00:22:51,040 --> 00:22:53,800
Speaker 1: you end up with a plate that's larger protein serves

514
00:22:53,800 --> 00:22:56,320
Speaker 1: if you're eating at things like the pub, or if

515
00:22:56,320 --> 00:22:59,080
Speaker 1: it's less at sort of a more boutique restaurant, because

516
00:22:59,080 --> 00:23:01,440
Speaker 1: that's expensive in green you're then left hungry and more

517
00:23:01,520 --> 00:23:03,240
Speaker 1: likely to snack on the bread or the chips that

518
00:23:03,280 --> 00:23:05,960
Speaker 1: are served. So keep in mind it's kind of two meals.

519
00:23:06,040 --> 00:23:08,920
Speaker 1: And as such, if you've had an indulgent meal where

520
00:23:08,920 --> 00:23:11,119
Speaker 1: you might have enjoyed a beautiful pasta or pizza, a

521
00:23:11,440 --> 00:23:14,520
Speaker 1: celebratory meal, we're definitely not saying don't do that, but

522
00:23:14,560 --> 00:23:17,399
Speaker 1: I'm saying buffer it and perhaps fast until lunchtime or

523
00:23:17,400 --> 00:23:18,640
Speaker 1: when you're hungry the next day.

524
00:23:19,240 --> 00:23:20,320
Speaker 2: Fact you're in some extra.

525
00:23:20,119 --> 00:23:23,400
Speaker 1: Activity to buffer knowing you're gonna have extra calories. Probably

526
00:23:23,440 --> 00:23:26,200
Speaker 1: my favorite tip is to don't go starving, because I

527
00:23:26,240 --> 00:23:28,720
Speaker 1: think when you arrive starving, you just don't make as

528
00:23:28,920 --> 00:23:30,960
Speaker 1: strong decisions. You're more likely to eat more of the

529
00:23:31,000 --> 00:23:33,920
Speaker 1: bread or over order the carbohydrates. Whereas if you've had

530
00:23:34,240 --> 00:23:36,280
Speaker 1: you know, not eating until eight, and at five o'clock

531
00:23:36,280 --> 00:23:38,320
Speaker 1: you've had some salad or cheese and crackers or some

532
00:23:38,440 --> 00:23:41,080
Speaker 1: veggie sticks, it's taken the edge off. You've still got

533
00:23:41,119 --> 00:23:42,800
Speaker 1: your veggies before you go, and then you can go

534
00:23:42,920 --> 00:23:45,600
Speaker 1: and enjoy it on tre sized serve a pasta and

535
00:23:45,880 --> 00:23:48,040
Speaker 1: what you know. My clients will often message me and

536
00:23:48,080 --> 00:23:49,960
Speaker 1: say what should I order off the menu? And I say,

537
00:23:50,040 --> 00:23:51,639
Speaker 1: I don't want you to be thinking like that. I

538
00:23:51,760 --> 00:23:54,960
Speaker 1: want you to order according to what you want to eat,

539
00:23:55,080 --> 00:23:58,000
Speaker 1: because if you don't, you'll binge eat something later. So

540
00:23:58,080 --> 00:23:59,639
Speaker 1: if you really want to have a burger and you

541
00:23:59,760 --> 00:24:03,280
Speaker 1: ordered salad, you'll end up compensating and eating more rubbish anyway,

542
00:24:03,320 --> 00:24:05,639
Speaker 1: So you better to have the burger, but you probably

543
00:24:05,760 --> 00:24:08,080
Speaker 1: could do without the lid or only eat half and

544
00:24:08,200 --> 00:24:10,320
Speaker 1: still get as much pleasure as if you stuff yourself

545
00:24:10,359 --> 00:24:13,399
Speaker 1: with the whole thing. So really think about what you

546
00:24:13,560 --> 00:24:16,560
Speaker 1: really feel like. And if you love pasta, great have it,

547
00:24:16,880 --> 00:24:19,080
Speaker 1: but you don't need the large size. Have the entrace

548
00:24:19,160 --> 00:24:21,920
Speaker 1: I serve and then add some extra salad or spend

549
00:24:21,960 --> 00:24:23,959
Speaker 1: the ten dollars on the side to bulk it up

550
00:24:24,440 --> 00:24:27,240
Speaker 1: or share it with someone, because we know from psychological

551
00:24:27,320 --> 00:24:30,919
Speaker 1: research that the most pleasure is in the first few mouthfuls.

552
00:24:31,240 --> 00:24:33,000
Speaker 1: So once you've sort of had the taste and the

553
00:24:33,080 --> 00:24:34,879
Speaker 1: flavor off, and we just keep stuffing it in and

554
00:24:34,960 --> 00:24:37,000
Speaker 1: we don't want it. But one of my favorite things

555
00:24:37,000 --> 00:24:38,760
Speaker 1: to do, leah And is when I go to a restaurant,

556
00:24:39,200 --> 00:24:41,600
Speaker 1: I'll seek out the sort of tomato salad or the

557
00:24:41,680 --> 00:24:43,719
Speaker 1: seafood is on train. If I feel like a pasta.

558
00:24:43,840 --> 00:24:46,200
Speaker 1: One of my favorite things is a crab pasta, and

559
00:24:46,240 --> 00:24:49,040
Speaker 1: I'll order it. But after a few mouthfuls, I'm often done,

560
00:24:49,119 --> 00:24:51,080
Speaker 1: particularly if I've got the greens on the side, and

561
00:24:51,160 --> 00:24:52,680
Speaker 1: I'll mix them through and you know what I do,

562
00:24:52,960 --> 00:24:54,480
Speaker 1: I take it home and then I get to enjoy

563
00:24:54,520 --> 00:24:56,320
Speaker 1: it over two meals, so I've still had all the

564
00:24:56,400 --> 00:24:57,479
Speaker 1: pleasure of the pasta.

565
00:24:57,920 --> 00:24:59,240
Speaker 2: But I'm not a large person.

566
00:24:59,280 --> 00:25:01,440
Speaker 1: I've already had an I've probably had a couple of drinks.

567
00:25:01,480 --> 00:25:04,440
Speaker 1: I don't need that whole plate. I'm quite satisfied, So

568
00:25:04,640 --> 00:25:06,879
Speaker 1: taking it home and then you can always have a

569
00:25:06,960 --> 00:25:09,040
Speaker 1: taste of a dessert. You can have an affagato, you

570
00:25:09,119 --> 00:25:11,320
Speaker 1: can share it with the table. Again, you only often

571
00:25:11,480 --> 00:25:15,399
Speaker 1: need those few spoonfuls to get the pleasure. And on

572
00:25:15,560 --> 00:25:17,720
Speaker 1: the off time where you do completely overeat because it's

573
00:25:17,720 --> 00:25:20,639
Speaker 1: such amazing food and you're just enjoying it all. As

574
00:25:20,680 --> 00:25:22,719
Speaker 1: I said, fast until you're really hungry the next day,

575
00:25:22,760 --> 00:25:24,399
Speaker 1: which may not be until lunchtime, and do a bit

576
00:25:24,440 --> 00:25:26,800
Speaker 1: of an extra walk. So it's not about avoiding the

577
00:25:26,920 --> 00:25:30,320
Speaker 1: tempting food. It's about managing having it, but making sure

578
00:25:30,400 --> 00:25:32,840
Speaker 1: you're actually choosing what you really enjoy and taste it,

579
00:25:32,960 --> 00:25:35,159
Speaker 1: rather than eating according to your head, which is what

580
00:25:35,280 --> 00:25:37,439
Speaker 1: a lot of us do. And that really disconnects from

581
00:25:37,440 --> 00:25:40,520
Speaker 1: our physiology and our actual feelings of fullness and satisfaction.

582
00:25:41,000 --> 00:25:43,040
Speaker 1: And often we're getting back in touch with those when

583
00:25:43,040 --> 00:25:45,000
Speaker 1: we've been eating cognitively for quite some time.

584
00:25:45,119 --> 00:25:47,040
Speaker 3: Yeah, I agree, we're definitely not saying, you know, don't

585
00:25:47,080 --> 00:25:48,440
Speaker 3: do it or go out and you know you have

586
00:25:48,480 --> 00:25:50,240
Speaker 3: to fast all day and starve yourself in order to

587
00:25:50,280 --> 00:25:52,280
Speaker 3: eat out. That's absolutely not what we're saying. But I

588
00:25:52,359 --> 00:25:54,960
Speaker 3: really do think Susie made an important point around just

589
00:25:55,080 --> 00:25:57,639
Speaker 3: mindful eating. I think we get to restaurants, we get

590
00:25:57,680 --> 00:25:59,920
Speaker 3: to cafes, we're excited they haven't been opened for a while.

591
00:26:00,000 --> 00:26:02,040
Speaker 3: We're like, oh my goodness, what a treat, and you're right,

592
00:26:02,119 --> 00:26:05,000
Speaker 3: we stuff ourselves and we leave feeling awful. It's not

593
00:26:05,119 --> 00:26:07,720
Speaker 3: a great feeling when we overeat, so really try to

594
00:26:07,800 --> 00:26:10,400
Speaker 3: tune into your body, slow down, and stop eating when

595
00:26:10,400 --> 00:26:12,560
Speaker 3: you're full. It's okay to push your plate away, it's

596
00:26:12,600 --> 00:26:15,359
Speaker 3: okay to leave one bite or half half a plate

597
00:26:15,640 --> 00:26:17,800
Speaker 3: if you're full, and if you're satisfied. So the goal

598
00:26:17,960 --> 00:26:19,240
Speaker 3: is really to eat, and this is what I say

599
00:26:19,240 --> 00:26:22,080
Speaker 3: to my ladies, until you're eighty percent satisfied, not one

600
00:26:22,160 --> 00:26:24,639
Speaker 3: hundred percent stuffed, because it's just not a nice feeling,

601
00:26:24,640 --> 00:26:26,680
Speaker 3: and most of us are over eating far too much.

602
00:26:26,840 --> 00:26:29,720
Speaker 3: So I think, particularly with just the portion sizes that

603
00:26:29,800 --> 00:26:32,360
Speaker 3: we get in you know, most restaurants and cafes these days,

604
00:26:32,400 --> 00:26:34,400
Speaker 3: as you said, if you really fine dining, the portion

605
00:26:34,520 --> 00:26:36,720
Speaker 3: sizes can be quite lean, where that might be a

606
00:26:36,760 --> 00:26:38,840
Speaker 3: better idea to have, like a yoga or a banana

607
00:26:38,920 --> 00:26:40,760
Speaker 3: or something before you go, so you're not starving and

608
00:26:40,800 --> 00:26:42,800
Speaker 3: eating half the bread basket by the time you get there.

609
00:26:43,080 --> 00:26:46,040
Speaker 3: But I really do think that tuning in and stopping

610
00:26:46,080 --> 00:26:48,440
Speaker 3: eating when you're satisfied and take the rest home with you.

611
00:26:48,680 --> 00:26:50,159
Speaker 3: You know, some places are a bit funny, you know,

612
00:26:50,200 --> 00:26:52,040
Speaker 3: about giving doggie bags all that sort of thing. But

613
00:26:52,280 --> 00:26:53,840
Speaker 3: I think a lot of places are quite good. And

614
00:26:53,920 --> 00:26:55,760
Speaker 3: I'm like you, Susie, if I love, I love nothing

615
00:26:55,840 --> 00:26:58,320
Speaker 3: more than like a seafood pasta or something like that.

616
00:26:58,440 --> 00:27:00,720
Speaker 3: So that's what I'll order, and either Dave will finish

617
00:27:00,760 --> 00:27:02,200
Speaker 3: the rest of it for me, or I'll take it

618
00:27:02,280 --> 00:27:03,920
Speaker 3: home with me, and then I actually get leftovers for

619
00:27:04,000 --> 00:27:05,840
Speaker 3: lunth the next day, which is which is perfect. I

620
00:27:05,880 --> 00:27:06,640
Speaker 3: don't even have to cook.

621
00:27:07,000 --> 00:27:10,320
Speaker 1: I have no qualms in taking anything home from the table,

622
00:27:10,359 --> 00:27:12,240
Speaker 1: and I always encourage if I don't want it or

623
00:27:12,280 --> 00:27:13,800
Speaker 1: don't want to eat it, because that's the other thing.

624
00:27:14,080 --> 00:27:15,639
Speaker 1: If you don't want to eat the extras, give it

625
00:27:15,680 --> 00:27:17,440
Speaker 1: to someone else. And often say to my friend, take

626
00:27:17,440 --> 00:27:19,439
Speaker 1: it for your husband. He's working long hours.

627
00:27:19,800 --> 00:27:20,359
Speaker 2: I won't eat it.

628
00:27:20,440 --> 00:27:22,160
Speaker 1: Let's not waste it, because that's the other thing. Why

629
00:27:22,240 --> 00:27:24,400
Speaker 1: throw it away if you've paid for really good quality food.

630
00:27:24,920 --> 00:27:27,200
Speaker 1: I always have a takeaway and if they gave me grief,

631
00:27:27,240 --> 00:27:30,040
Speaker 1: I'd be like, come on, like, you know, I've never

632
00:27:30,240 --> 00:27:32,320
Speaker 1: been given grief about it. I think be confident to

633
00:27:32,359 --> 00:27:34,240
Speaker 1: take the food home and obviously store it correctly so

634
00:27:34,280 --> 00:27:37,119
Speaker 1: you're not at risk of food poisoning and things. But absolutely,

635
00:27:37,200 --> 00:27:38,760
Speaker 1: you know, it's great quality food and it makes a

636
00:27:38,840 --> 00:27:41,040
Speaker 1: delicious meal the next day, and that's really cost effective

637
00:27:41,080 --> 00:27:42,800
Speaker 1: if you spend a lot too. So I would never

638
00:27:42,880 --> 00:27:45,120
Speaker 1: leave stuff on the table at a restaurant, no way.

639
00:27:45,359 --> 00:27:47,399
Speaker 3: And just one last time, I wanted to share Suzzie

640
00:27:47,400 --> 00:27:49,840
Speaker 3: in terms of like a multiple dish sharing situation. I've

641
00:27:49,840 --> 00:27:51,200
Speaker 3: had a lot of my clients in the last week

642
00:27:51,280 --> 00:27:53,080
Speaker 3: or so that have said to me, Haley, and I'm

643
00:27:53,080 --> 00:27:55,000
Speaker 3: going out. You know, ideally I would choose this off

644
00:27:55,040 --> 00:27:57,200
Speaker 3: the men. However, I know that my friends will want

645
00:27:57,200 --> 00:27:59,399
Speaker 3: to do you know, multiple share plates and shared dishes.

646
00:27:59,480 --> 00:28:02,320
Speaker 3: So I've had a lot of conversations around recently. Susie

647
00:28:02,440 --> 00:28:04,760
Speaker 3: is what I call building that healthy plate. So rather

648
00:28:04,880 --> 00:28:07,200
Speaker 3: than just picking and grazing constantly of things in the

649
00:28:07,240 --> 00:28:09,440
Speaker 3: middle of the table, like having a few chippies, having

650
00:28:09,440 --> 00:28:11,640
Speaker 3: a few dumplings, having a piece of pork belly, having

651
00:28:11,640 --> 00:28:13,520
Speaker 3: a piece of this and that, and then you kind

652
00:28:13,560 --> 00:28:14,840
Speaker 3: of get to the end and you're like, I don't

653
00:28:14,840 --> 00:28:17,080
Speaker 3: even know what I had put all the food on

654
00:28:17,200 --> 00:28:19,439
Speaker 3: your plate first, and some people feel a little bit

655
00:28:19,520 --> 00:28:21,840
Speaker 3: uncomfortable doing that, Like I'm very much the one in

656
00:28:21,960 --> 00:28:24,480
Speaker 3: my social group of friends that will take the most

657
00:28:24,600 --> 00:28:26,560
Speaker 3: in the first serving, but I'll never go back. I

658
00:28:26,640 --> 00:28:29,040
Speaker 3: sort of build my own healthy plate first, which people

659
00:28:29,080 --> 00:28:31,159
Speaker 3: will just take a little of this dish and a

660
00:28:31,200 --> 00:28:32,960
Speaker 3: little of this dish and a little of this dish,

661
00:28:33,160 --> 00:28:36,040
Speaker 3: but they're eating way longer than after I've finished. You know,

662
00:28:36,080 --> 00:28:38,120
Speaker 3: I've finished. So I take my one plate, I get

663
00:28:38,280 --> 00:28:39,960
Speaker 3: you know, my veggies on, I get some protein on,

664
00:28:40,040 --> 00:28:42,440
Speaker 3: I get some carbs on, and I'm done. Versus, a

665
00:28:42,520 --> 00:28:44,320
Speaker 3: lot of people will just just pick off all of

666
00:28:44,360 --> 00:28:46,640
Speaker 3: the plates and they just keep picking, picking, picking, picking,

667
00:28:46,880 --> 00:28:48,600
Speaker 3: and then afterwards they're like, oh my god, I feel

668
00:28:48,640 --> 00:28:50,560
Speaker 3: so sick, I feel so full, Whereas I'm like, I

669
00:28:50,600 --> 00:28:53,320
Speaker 3: feel quite satisfied. I feel quite good. So I'd encourage

670
00:28:53,320 --> 00:28:55,640
Speaker 3: you to form a complete meal. You know, get your

671
00:28:55,680 --> 00:28:57,720
Speaker 3: protein on your plate, get some veggies on they get

672
00:28:57,880 --> 00:28:59,920
Speaker 3: you know, some carbohydraene on that plate, so you can

673
00:29:00,120 --> 00:29:03,440
Speaker 3: balance that plate a lot easier versus just continuously picking

674
00:29:03,520 --> 00:29:05,600
Speaker 3: off everything in the middle of the table, because it

675
00:29:05,680 --> 00:29:07,720
Speaker 3: makes it really hard to actually know what you've had,

676
00:29:08,080 --> 00:29:10,280
Speaker 3: and it makes it also harder I find for my

677
00:29:10,400 --> 00:29:13,320
Speaker 3: brain to recognize when I'm feeling full and satisfied versus

678
00:29:13,360 --> 00:29:16,120
Speaker 3: if I'm just constantly picking and grazing, it catches up

679
00:29:16,120 --> 00:29:18,400
Speaker 3: with me a lot lot later, Susie, if that makes sense.

680
00:29:18,400 --> 00:29:20,440
Speaker 3: So I hit that feeling of oh, I've had too much,

681
00:29:21,080 --> 00:29:23,440
Speaker 3: which isn't a great feeling. As I've said, I hit

682
00:29:23,520 --> 00:29:26,000
Speaker 3: that feeling later than if I build my own plate,

683
00:29:26,040 --> 00:29:28,000
Speaker 3: because my brain can sort of recognize, oh, I've had

684
00:29:28,040 --> 00:29:30,760
Speaker 3: a complete meal, I've had enough. So I always encourage

685
00:29:30,800 --> 00:29:33,280
Speaker 3: my clients to build their own plate versus just picking

686
00:29:33,360 --> 00:29:35,080
Speaker 3: off things in the middle of the table. And if

687
00:29:35,120 --> 00:29:36,880
Speaker 3: your friends are going, oh, let's order you know, the

688
00:29:36,960 --> 00:29:38,600
Speaker 3: side of fries or the potato and the bread, and

689
00:29:38,640 --> 00:29:40,960
Speaker 3: then here's the protein dishes, make sure when it gets

690
00:29:41,000 --> 00:29:42,720
Speaker 3: to you and they go, what do you want? Add

691
00:29:42,800 --> 00:29:45,000
Speaker 3: the veggies and add the salads. As sushis that we

692
00:29:45,080 --> 00:29:47,720
Speaker 3: don't like spending eight or ten dollars on the beans

693
00:29:47,800 --> 00:29:50,320
Speaker 3: or the broccoli, but it is a really important component

694
00:29:50,440 --> 00:29:52,720
Speaker 3: of that meal, just to provide that little bit of

695
00:29:52,760 --> 00:29:54,720
Speaker 3: bulk and that little bit of fiber. So whenever it

696
00:29:54,800 --> 00:29:56,560
Speaker 3: comes to my turn to ordering, you know, everyone else

697
00:29:56,640 --> 00:29:58,320
Speaker 3: is taking care of the proteins and the carbs and

698
00:29:58,360 --> 00:30:00,400
Speaker 3: the yummie stuff, I'm always the one. It's like, can

699
00:30:00,480 --> 00:30:02,240
Speaker 3: we get you know, two serves of the salad, and

700
00:30:02,280 --> 00:30:03,640
Speaker 3: my friends as like, oh no, we don't need it.

701
00:30:03,720 --> 00:30:05,880
Speaker 3: But guess what, if you order it, it will get eaten.

702
00:30:06,040 --> 00:30:07,600
Speaker 3: So I'm always like, well, I'll eat it, or I'll

703
00:30:07,600 --> 00:30:09,640
Speaker 3: pay for it, like I don't mind, but I would

704
00:30:09,680 --> 00:30:11,280
Speaker 3: like two serves of the broccoli or a serve of

705
00:30:11,320 --> 00:30:13,640
Speaker 3: the mushrooms and an extra side salad. So I'm always

706
00:30:13,640 --> 00:30:16,080
Speaker 3: the one adding the bulk to the table. And guess what, Susie,

707
00:30:16,120 --> 00:30:18,600
Speaker 3: it always gets eaten. So even though people go, oh, no,

708
00:30:18,720 --> 00:30:20,560
Speaker 3: we'll just we'll just have one of the salads, I'm

709
00:30:20,560 --> 00:30:22,280
Speaker 3: always like, no, no, we'll have two or three of them.

710
00:30:22,400 --> 00:30:24,200
Speaker 3: I'm like, if you're going to order four plates of dumplings,

711
00:30:24,240 --> 00:30:26,960
Speaker 3: I'm going to order three plates of salad to balance

712
00:30:27,000 --> 00:30:27,400
Speaker 3: it out a bit.

713
00:30:27,440 --> 00:30:29,680
Speaker 1: Now, I think that's fair enough, and we'll share something

714
00:30:29,760 --> 00:30:31,880
Speaker 1: that comes if you go to a dietitian's conference. It's

715
00:30:31,920 --> 00:30:35,080
Speaker 1: the funniest thing because dietitians are generally foodies. They generally

716
00:30:35,160 --> 00:30:37,520
Speaker 1: love to eat, and the salad and the vegetables on

717
00:30:37,600 --> 00:30:39,920
Speaker 1: any of the smrgas boards always disappears first, so that

718
00:30:40,080 --> 00:30:43,040
Speaker 1: just gives him insight into how dietitians actually eat. And

719
00:30:43,080 --> 00:30:44,920
Speaker 1: I would agree with you it's about the bulking up,

720
00:30:44,960 --> 00:30:47,600
Speaker 1: which me personally, if I'm going out to dinner and

721
00:30:47,680 --> 00:30:50,280
Speaker 1: it's not until seven or eight, I'll always eat on

722
00:30:50,360 --> 00:30:53,120
Speaker 1: the way. It sounds a bit dodgy, a red capstickum

723
00:30:53,120 --> 00:30:55,160
Speaker 1: in a cucumber. I've done it for years because then

724
00:30:55,200 --> 00:30:56,760
Speaker 1: I know I've at least had some of my veggies

725
00:30:56,800 --> 00:30:58,240
Speaker 1: for the night, and then you know, I don't have

726
00:30:58,320 --> 00:31:00,640
Speaker 1: to worry as much. So you know, it is interesting

727
00:31:00,720 --> 00:31:03,000
Speaker 1: what we focus on is sort of the dominant thing,

728
00:31:03,200 --> 00:31:05,480
Speaker 1: and as you describe, we naturally tend to focus on

729
00:31:05,600 --> 00:31:08,840
Speaker 1: those low calorie bulk factor with meals, and I agree,

730
00:31:08,840 --> 00:31:10,880
Speaker 1: even when I'm having a pasta, I'll cut the beans

731
00:31:11,280 --> 00:31:13,680
Speaker 1: or the spinach into it, so it becomes a more

732
00:31:13,720 --> 00:31:16,440
Speaker 1: balanced meal. So that's a really easy trick, and it

733
00:31:16,640 --> 00:31:18,720
Speaker 1: makes the food taste good because let's be honest, they

734
00:31:19,040 --> 00:31:21,040
Speaker 1: make those veggies taste great with tons of oil or

735
00:31:21,080 --> 00:31:22,320
Speaker 1: butter at the restaurant.

736
00:31:22,720 --> 00:31:24,240
Speaker 2: But it does mean that you eat more of them.

737
00:31:24,360 --> 00:31:26,000
Speaker 1: So I've always said, I don't care how you eat

738
00:31:26,000 --> 00:31:27,600
Speaker 1: the vegetables as long as you eat them. So if

739
00:31:27,640 --> 00:31:30,160
Speaker 1: you need extra salt and oil, go for it, because

740
00:31:30,240 --> 00:31:32,560
Speaker 1: ultimately the benefits will outweigh any of the negatives.

741
00:31:33,320 --> 00:31:34,760
Speaker 2: All right, So moving on.

742
00:31:34,800 --> 00:31:36,680
Speaker 1: To our product of the week, I think one that

743
00:31:36,760 --> 00:31:39,160
Speaker 1: will be of interest to our listeners because we've had

744
00:31:39,200 --> 00:31:42,080
Speaker 1: it come through on our Instagram the Nutrition Couch podcast

745
00:31:42,240 --> 00:31:45,040
Speaker 1: a lot which is kom Butcher, which is of course

746
00:31:45,080 --> 00:31:48,040
Speaker 1: a fermented tea drink, and so we thought it was

747
00:31:48,080 --> 00:31:50,320
Speaker 1: time to perhaps review one of these. There's a lot

748
00:31:50,400 --> 00:31:52,880
Speaker 1: of them in supermarket and we're going to have a

749
00:31:52,920 --> 00:31:55,840
Speaker 1: look at the remedy organic kom Butcher, at the nutritionals

750
00:31:55,880 --> 00:31:58,920
Speaker 1: of it. So they're generally found in the cold section.

751
00:31:59,080 --> 00:32:00,960
Speaker 1: They retail not in it expensive at sort of four

752
00:32:01,000 --> 00:32:04,720
Speaker 1: even five dollars for the bottle. This one is available

753
00:32:04,760 --> 00:32:08,360
Speaker 1: all major supermarkets, and the ingredients are certified organic rawk

754
00:32:08,400 --> 00:32:10,760
Speaker 1: and butcher which is made with the culture which is

755
00:32:10,760 --> 00:32:12,800
Speaker 1: where we get those good bugs from the black tea,

756
00:32:13,320 --> 00:32:14,160
Speaker 1: natural sweetness.

757
00:32:14,240 --> 00:32:15,120
Speaker 2: This one's using.

758
00:32:15,040 --> 00:32:19,360
Speaker 1: Erythritol and some Steevie old glucocides, some natural flavor, natural

759
00:32:19,400 --> 00:32:22,920
Speaker 1: passion fruit, natural lemoglass. So a very clean list comes

760
00:32:22,960 --> 00:32:25,320
Speaker 1: in per two to fifty mil bottle, ten calories, forty

761
00:32:25,360 --> 00:32:28,480
Speaker 1: four kilo jewels, less someone grammar protein fat, there's a

762
00:32:28,520 --> 00:32:31,640
Speaker 1: little bit of carbohydrate, only four point three grams. No sugars,

763
00:32:31,680 --> 00:32:33,920
Speaker 1: which is of interest because you can find and Butcher's

764
00:32:33,920 --> 00:32:36,040
Speaker 1: can be quite sweet and sugar, even though you would

765
00:32:36,080 --> 00:32:39,560
Speaker 1: describe them as being quite healthynallyan if someone comes to

766
00:32:39,640 --> 00:32:41,120
Speaker 1: me and they want to drink and butcher, I'm very

767
00:32:41,120 --> 00:32:44,080
Speaker 1: happy for them to do so, particularly if they are

768
00:32:44,200 --> 00:32:47,880
Speaker 1: looking for an alternative to water. Now, I think the

769
00:32:47,960 --> 00:32:49,920
Speaker 1: thing to be mindful of is when we're talking about

770
00:32:50,000 --> 00:32:53,400
Speaker 1: gut health, you know, and isolating individual foods, I'm sort

771
00:32:53,440 --> 00:32:55,800
Speaker 1: of reluctant to say this is going to have a

772
00:32:55,880 --> 00:32:58,000
Speaker 1: massive benefit for your gut health, because what we know

773
00:32:58,160 --> 00:33:00,520
Speaker 1: is it doesn't come down to individual foods and the

774
00:33:00,560 --> 00:33:03,440
Speaker 1: bugs that they may introduce when it comes to gut health,

775
00:33:03,480 --> 00:33:05,760
Speaker 1: it's our overall profile of intake and having a wide

776
00:33:05,840 --> 00:33:08,720
Speaker 1: variety of plant foods or thirty per week. But certainly

777
00:33:08,800 --> 00:33:10,880
Speaker 1: there's no harm in one of these drinks, particularly the

778
00:33:10,920 --> 00:33:14,280
Speaker 1: low sugar varieties, and perhaps there is a potential benefit

779
00:33:14,360 --> 00:33:17,320
Speaker 1: by providing some live cultures to the digestive tract. So

780
00:33:17,520 --> 00:33:19,680
Speaker 1: it's not something I routinely prescribe, but I certainly have

781
00:33:19,800 --> 00:33:22,440
Speaker 1: no issue with it. I personally am not a massive fan.

782
00:33:22,640 --> 00:33:24,320
Speaker 1: I don't tend to drink them, but I don't drink

783
00:33:24,360 --> 00:33:27,200
Speaker 1: any flavored drinks so apart from coffee, so that's you know,

784
00:33:27,360 --> 00:33:31,280
Speaker 1: all vodka. So that's not saying anything other than my

785
00:33:31,360 --> 00:33:34,200
Speaker 1: personal preference with flavor. My husband loves them. We have

786
00:33:34,280 --> 00:33:36,000
Speaker 1: a whole lot in the house, and I think coming

787
00:33:36,040 --> 00:33:38,320
Speaker 1: into summer they're a viable option, but I would opt

788
00:33:38,360 --> 00:33:41,160
Speaker 1: for the lower sugar free sugar free varieties that use

789
00:33:41,200 --> 00:33:43,360
Speaker 1: a natural sweetener as my recommendation.

790
00:33:43,840 --> 00:33:46,000
Speaker 3: I agree. I actually really like kambood. I definitely do

791
00:33:46,160 --> 00:33:48,440
Speaker 3: drink it, probably I don't know, once or twice a month,

792
00:33:48,560 --> 00:33:51,240
Speaker 3: not while pregnant, though it's not recommended in pregnancy because

793
00:33:51,280 --> 00:33:53,480
Speaker 3: of that live the live bacteria that they do add

794
00:33:53,520 --> 00:33:55,640
Speaker 3: and just that just how they start sort of with

795
00:33:55,760 --> 00:33:57,560
Speaker 3: the culture. I think as well, it's just not recommended

796
00:33:57,600 --> 00:33:59,479
Speaker 3: in pregnancy. So I haven't been drinking it lately, Susie,

797
00:33:59,520 --> 00:34:01,560
Speaker 3: but only a fan of kombucha, and I do have

798
00:34:01,640 --> 00:34:03,080
Speaker 3: a lot of my clients that have it as well,

799
00:34:03,240 --> 00:34:05,280
Speaker 3: particularly again if you're out at a cafe and everyone's

800
00:34:05,280 --> 00:34:07,640
Speaker 3: having a drink. And as I said in the previous one,

801
00:34:07,720 --> 00:34:09,880
Speaker 3: with all the social eating, if you're eating a multiple

802
00:34:09,920 --> 00:34:11,879
Speaker 3: times a week, most of us don't have the energy

803
00:34:11,880 --> 00:34:14,080
Speaker 3: budget to be drinking at all of those eating occasions

804
00:34:14,080 --> 00:34:16,040
Speaker 3: as well. So I normally say to clients like, if

805
00:34:16,080 --> 00:34:17,759
Speaker 3: you've got a lunch on a Friday and then a

806
00:34:17,800 --> 00:34:19,480
Speaker 3: dinner on a Friday, and a lunch on a Saturday

807
00:34:19,520 --> 00:34:21,520
Speaker 3: and a dinner on a Sunday, pick just one of

808
00:34:21,560 --> 00:34:23,759
Speaker 3: those occasions to have an alcoholic drink, and then the

809
00:34:23,840 --> 00:34:26,080
Speaker 3: other occasions we can just either have water, we can

810
00:34:26,160 --> 00:34:27,759
Speaker 3: have a soda water with lime, or we can have

811
00:34:28,040 --> 00:34:30,279
Speaker 3: you know, a low sugar kombuchrim. I think a lot

812
00:34:30,280 --> 00:34:32,799
Speaker 3: of restaurants and cafes are stock in kombucha lately as well,

813
00:34:32,800 --> 00:34:34,520
Speaker 3: which I think is really nice. But I think that

814
00:34:34,600 --> 00:34:37,040
Speaker 3: you made an important point, Suzie, that from a gut

815
00:34:37,040 --> 00:34:40,239
Speaker 3: health perspective, it's really not going to contribute a whole lot. Sure,

816
00:34:40,280 --> 00:34:41,880
Speaker 3: it's not going to do us any harm. But if

817
00:34:41,920 --> 00:34:43,799
Speaker 3: this is the one thing you're doing to improve your

818
00:34:43,800 --> 00:34:45,960
Speaker 3: gut health, do you probably want to factor in some

819
00:34:46,120 --> 00:34:48,560
Speaker 3: other things, you know, like the diversity of plants in

820
00:34:48,640 --> 00:34:50,640
Speaker 3: your diet and up in the amount of fiber in

821
00:34:50,680 --> 00:34:52,360
Speaker 3: your diet, that sort of thing. It's not going to

822
00:34:52,400 --> 00:34:54,440
Speaker 3: harm us at all, but probably not going to give

823
00:34:54,480 --> 00:34:56,000
Speaker 3: us too much bang for our buck when it comes

824
00:34:56,040 --> 00:34:58,320
Speaker 3: from a gut health perspective. But I agree most of

825
00:34:58,400 --> 00:35:00,200
Speaker 3: the brands on the market are pretty good. But I'm

826
00:35:00,280 --> 00:35:02,360
Speaker 3: like you, Susie, I'd be wanting one with a natural

827
00:35:02,400 --> 00:35:05,640
Speaker 3: based sweetener and also one with a lower sugar content

828
00:35:05,719 --> 00:35:07,680
Speaker 3: as well. But some of that sugar is used within

829
00:35:07,760 --> 00:35:10,279
Speaker 3: the fermentation process as well, So a little bit of

830
00:35:10,320 --> 00:35:12,719
Speaker 3: sugar in kanmbouchu is actually not a bad thing. We

831
00:35:12,840 --> 00:35:14,719
Speaker 3: just don't want it obviously to be too high and

832
00:35:14,800 --> 00:35:16,680
Speaker 3: be really looking for something sort of I think under

833
00:35:16,719 --> 00:35:18,640
Speaker 3: that sort of five grams all less per.

834
00:35:18,600 --> 00:35:19,960
Speaker 1: Serve true, And I'm just having a look at what

835
00:35:20,000 --> 00:35:22,239
Speaker 1: they retail and I know obviously it's probably you can

836
00:35:22,280 --> 00:35:24,560
Speaker 1: buy them direct from the manufacturers and they come in.

837
00:35:24,719 --> 00:35:27,440
Speaker 1: But I'm just looking how much they are per bottle,

838
00:35:27,600 --> 00:35:29,239
Speaker 1: because I think that's the other thing when you're buying

839
00:35:29,280 --> 00:35:31,920
Speaker 1: these drinks. They're not inexpensive, are they. No, you can

840
00:35:31,960 --> 00:35:34,560
Speaker 1: buy the larger volumes, just looking for a price. I know,

841
00:35:34,640 --> 00:35:36,239
Speaker 1: when you get your sandwich at lunch time, they can

842
00:35:36,280 --> 00:35:37,240
Speaker 1: be four or five dollars.

843
00:35:37,360 --> 00:35:39,040
Speaker 3: I normally buy the little cans which you're in a

844
00:35:39,080 --> 00:35:41,200
Speaker 3: little four pack, and that I'll take obviously if I'm

845
00:35:41,239 --> 00:35:43,040
Speaker 3: not pregnant, you know, last year, I will take that

846
00:35:43,120 --> 00:35:44,640
Speaker 3: to a party with me if I wasn't drinking, or

847
00:35:44,680 --> 00:35:46,359
Speaker 3: take a little four pack with me, and that would

848
00:35:46,480 --> 00:35:47,919
Speaker 3: sort of be my drink of choice if I wasn't

849
00:35:47,920 --> 00:35:49,879
Speaker 3: having any alcohol or something. And I know the four

850
00:35:49,920 --> 00:35:53,000
Speaker 3: packs are generally around between sort of six to eight dollars,

851
00:35:53,040 --> 00:35:55,080
Speaker 3: so they're sort of around maybe one fifty two dollars

852
00:35:55,080 --> 00:35:57,600
Speaker 3: a less small can, so they are, you know, quite

853
00:35:57,640 --> 00:36:00,800
Speaker 3: affordable for a lot of people compared to some like alcohol.

854
00:36:00,960 --> 00:36:02,400
Speaker 3: But if you are buying them in sort of a

855
00:36:02,480 --> 00:36:04,919
Speaker 3: cafe or a restaurant, they are sort of I guess

856
00:36:04,920 --> 00:36:07,040
Speaker 3: around that five or six dollars for the small can

857
00:36:07,360 --> 00:36:09,800
Speaker 3: pro per can versus if you're buying them in the supermarket,

858
00:36:09,840 --> 00:36:11,600
Speaker 3: it's a lot more of an affordable option. So I

859
00:36:11,719 --> 00:36:14,040
Speaker 3: generally say to my clients, look at when they're on sale,

860
00:36:14,600 --> 00:36:16,080
Speaker 3: buy a couple of packs when they're on sale, and

861
00:36:16,200 --> 00:36:18,680
Speaker 3: take that with you too the barbecue, you know, the

862
00:36:18,680 --> 00:36:21,440
Speaker 3: backyard barbecue or the party that you're going to or

863
00:36:21,520 --> 00:36:22,080
Speaker 3: something like that.

864
00:36:22,280 --> 00:36:25,120
Speaker 1: And that just reminds me there are some alcoholic coom butchers.

865
00:36:26,040 --> 00:36:29,640
Speaker 1: I went recently to the supermarket to look at alcohol

866
00:36:29,719 --> 00:36:32,160
Speaker 1: for something for my Instagram, and I actually was a

867
00:36:32,200 --> 00:36:35,240
Speaker 1: bit shocked how many flavored varieties of alcohol had emerged

868
00:36:35,239 --> 00:36:37,040
Speaker 1: in the past twelve months. You know, flavored waters, and

869
00:36:37,080 --> 00:36:40,000
Speaker 1: there's certainly some alcoholic co butchers there. What I would say,

870
00:36:40,040 --> 00:36:41,400
Speaker 1: and you can correct me if I'm wrong, because you'll

871
00:36:41,440 --> 00:36:43,480
Speaker 1: be more across this than I am, But I would

872
00:36:43,920 --> 00:36:46,560
Speaker 1: be thinking that the benefit of alcoholic kan butcher would

873
00:36:46,560 --> 00:36:47,760
Speaker 1: be negated by the alcohol.

874
00:36:47,800 --> 00:36:48,799
Speaker 2: Would that be a fair call?

875
00:36:48,920 --> 00:36:50,319
Speaker 3: I would think so as well. I think it's more.

876
00:36:50,360 --> 00:36:52,600
Speaker 3: I think it's more an alcohol. Kombucha would be more

877
00:36:52,640 --> 00:36:54,480
Speaker 3: of a health halo. You think you're having a better

878
00:36:54,520 --> 00:36:56,400
Speaker 3: option by drinking, you know, something that's good for your

879
00:36:56,440 --> 00:36:58,520
Speaker 3: gut health with the alcohol. But we know alcohol is

880
00:36:58,680 --> 00:37:01,200
Speaker 3: not great for a gut health, so I agree. I

881
00:37:01,239 --> 00:37:02,640
Speaker 3: think that's probably a health halo.

882
00:37:03,320 --> 00:37:05,360
Speaker 2: So maybe skip the alcoholic and butcher and go for

883
00:37:05,440 --> 00:37:08,320
Speaker 2: the real thing. If you're craving a drink over summer.

884
00:37:08,120 --> 00:37:09,719
Speaker 3: Definitely, if you want to drink, have a drink. If

885
00:37:09,760 --> 00:37:11,759
Speaker 3: you want kombucha hab kombucha, I don't think there's much

886
00:37:11,760 --> 00:37:14,080
Speaker 3: space to sort of mix them, you know, between. I

887
00:37:14,160 --> 00:37:16,640
Speaker 3: really do think kombuchu is marketed at people who don't

888
00:37:16,640 --> 00:37:18,880
Speaker 3: want an alcoholic drink, so I think that they're in

889
00:37:18,920 --> 00:37:22,480
Speaker 3: the perfect position. There sands pregnant ladies unfortunately, but I

890
00:37:22,600 --> 00:37:24,960
Speaker 3: do think that, yeah, once we start combining that, it's

891
00:37:25,040 --> 00:37:27,720
Speaker 3: more probably people are just looking for a sweet tasting

892
00:37:27,760 --> 00:37:30,320
Speaker 3: alcohol which they think is healthier and potentially, you know,

893
00:37:30,360 --> 00:37:32,160
Speaker 3: it's probably got a lot less sugar than like a

894
00:37:32,640 --> 00:37:35,520
Speaker 3: what are those horrible bodka cruises or something like that,

895
00:37:36,080 --> 00:37:37,759
Speaker 3: but you know, probably a better option than that. But

896
00:37:37,880 --> 00:37:40,040
Speaker 3: really you're not going to get money health benefits if

897
00:37:40,040 --> 00:37:42,960
Speaker 3: we're combining kimbucha and alcohol together. All right, Suzy, and

898
00:37:43,000 --> 00:37:45,239
Speaker 3: for our final segment of the show, our listener question

899
00:37:45,760 --> 00:37:48,080
Speaker 3: which comes through our Instagram is around dips. So again

900
00:37:48,400 --> 00:37:51,160
Speaker 3: into the silly season, lots of celebrating, lots of parties

901
00:37:51,200 --> 00:37:53,440
Speaker 3: and events. How do we choose a good dip? So

902
00:37:53,680 --> 00:37:55,920
Speaker 3: the question was our dips healthy and what are the

903
00:37:56,000 --> 00:37:59,719
Speaker 3: healthier varieties? So there's a big spectrum of dips, aren't they.

904
00:37:59,760 --> 00:38:01,480
Speaker 3: So you're probably a little bit more across this than

905
00:38:01,520 --> 00:38:02,680
Speaker 3: I am, because I think you've done a lot of

906
00:38:02,760 --> 00:38:06,000
Speaker 3: label reading in the dip section lately. But my favorite

907
00:38:06,040 --> 00:38:08,120
Speaker 3: one is from a really, really low calorie perspective. Are

908
00:38:08,120 --> 00:38:10,240
Speaker 3: always salsa. I think a lot of people forget about salsa.

909
00:38:10,440 --> 00:38:12,200
Speaker 3: I love salsa with veggie sticks, but I know that

910
00:38:12,239 --> 00:38:14,480
Speaker 3: most people put salsa hand in hand with corn chips,

911
00:38:14,520 --> 00:38:16,839
Speaker 3: so perhaps are not maybe not the healthiest dip if

912
00:38:16,840 --> 00:38:18,440
Speaker 3: you're having half a bag of corn chips with it.

913
00:38:18,680 --> 00:38:20,800
Speaker 3: But selsa is one of my top varieties of a

914
00:38:20,840 --> 00:38:23,239
Speaker 3: healthier dip. So Zikie is another really good one that

915
00:38:23,320 --> 00:38:25,680
Speaker 3: I love. It's mainly just a base of sort of

916
00:38:25,719 --> 00:38:28,000
Speaker 3: like yogurt, cucamba, a bit of herbs and maybe a

917
00:38:28,040 --> 00:38:31,440
Speaker 3: little bit of garlic. Loves ziki and a pure avocado dip.

918
00:38:31,560 --> 00:38:34,080
Speaker 3: There's a really good brand that doesn't avocado dip that's

919
00:38:34,080 --> 00:38:36,960
Speaker 3: sort of eighty ninety percent avocado with a little bit

920
00:38:36,960 --> 00:38:39,239
Speaker 3: of just like I think chili flake scarlet and a

921
00:38:39,280 --> 00:38:41,759
Speaker 3: little bit of maybe oil or something or tomato or something.

922
00:38:41,800 --> 00:38:44,080
Speaker 3: So it's a really good one. Most avocado dips are

923
00:38:44,120 --> 00:38:46,480
Speaker 3: not actually healthy. If you look at the majority of labels,

924
00:38:46,680 --> 00:38:49,479
Speaker 3: the top ingredient in i'd say eighty to ninety percent

925
00:38:49,520 --> 00:38:51,840
Speaker 3: of avocado dips on the Marcus Suzi is either oil

926
00:38:51,920 --> 00:38:54,279
Speaker 3: or cream cheese. So what you're paying for is a fat,

927
00:38:54,560 --> 00:38:56,520
Speaker 3: not the healthy type of fat, not the avocadi. You're

928
00:38:56,520 --> 00:38:58,759
Speaker 3: paying for the cream cheese or the oil. So def

929
00:38:58,960 --> 00:39:02,239
Speaker 3: absolutely watch yourvocado dips. And Homas is another one where

930
00:39:02,760 --> 00:39:04,560
Speaker 3: I sure Homas as a base ingreeny in the chick

931
00:39:04,600 --> 00:39:06,520
Speaker 3: Beas is wonderful, But I think a lot of people

932
00:39:06,600 --> 00:39:08,640
Speaker 3: think that homos is really really healthy and really really

933
00:39:08,680 --> 00:39:11,080
Speaker 3: low calorie. There's nothing wrong with it from a health perspective,

934
00:39:11,120 --> 00:39:13,279
Speaker 3: but it's not a low calorie dip. So if weight

935
00:39:13,360 --> 00:39:15,799
Speaker 3: loss is your goal, I wouldn't be smashing a top

936
00:39:15,880 --> 00:39:18,120
Speaker 3: of Homae with like two rows of rice crackers, which

937
00:39:18,280 --> 00:39:20,439
Speaker 3: I've had clients to do before, and they're like, LeAnn,

938
00:39:20,480 --> 00:39:21,960
Speaker 3: why can't I lose weight? This is what I have

939
00:39:22,040 --> 00:39:23,879
Speaker 3: for lunch, two rows of rice crackers and a toup

940
00:39:23,920 --> 00:39:27,000
Speaker 3: of homice. I'm like, it's quite energy dense because Homas

941
00:39:27,080 --> 00:39:28,600
Speaker 3: is built on quite a lot of oil and you know,

942
00:39:28,640 --> 00:39:30,880
Speaker 3: a bit of ground up chickpeas and tahini. So I

943
00:39:30,920 --> 00:39:33,360
Speaker 3: think Homas can be a wonderful dip, but perhaps not

944
00:39:33,480 --> 00:39:36,160
Speaker 3: the lowest energy dip. If that's what the question I

945
00:39:36,200 --> 00:39:38,399
Speaker 3: think was really asking for, like what's the healthy what's

946
00:39:38,400 --> 00:39:39,360
Speaker 3: the lowest kale variety?

947
00:39:39,480 --> 00:39:40,239
Speaker 2: I couldn't agree more.

948
00:39:40,360 --> 00:39:42,200
Speaker 1: I'm not a big fan of dips, and the reason

949
00:39:42,320 --> 00:39:44,400
Speaker 1: is I think people over consume them and perceive them

950
00:39:44,440 --> 00:39:46,719
Speaker 1: as being healthy, primarily because they're brightly.

951
00:39:46,480 --> 00:39:48,120
Speaker 2: Colored and they're often team with veggies.

952
00:39:48,440 --> 00:39:51,239
Speaker 1: But let's be honest, the vast majority of our favorite dips,

953
00:39:51,239 --> 00:39:55,200
Speaker 1: whether it's homice, whether it's capsicum, vegetable beet shrout, if

954
00:39:55,239 --> 00:39:58,000
Speaker 1: you have a look, they're often vegetable oil based, as

955
00:39:58,040 --> 00:40:00,480
Speaker 1: you describe your cream cheese based, which means they incredibly

956
00:40:00,560 --> 00:40:03,840
Speaker 1: high in fat. And I think there's one brand, Propel,

957
00:40:04,000 --> 00:40:07,240
Speaker 1: who is an vergion. It's not Extraversion, but an olive

958
00:40:07,239 --> 00:40:09,800
Speaker 1: oil based so slightly better. But my concern is the

959
00:40:09,840 --> 00:40:12,440
Speaker 1: over consumption. It's just so easy to keep dipping, and

960
00:40:12,520 --> 00:40:15,560
Speaker 1: particularly if you're using corn chips or rice crackers and

961
00:40:15,640 --> 00:40:18,840
Speaker 1: other processed crackers that are easy to over consume. So

962
00:40:19,120 --> 00:40:21,759
Speaker 1: I use them because I like to design platters, as

963
00:40:21,800 --> 00:40:23,680
Speaker 1: we've spoken before, and I use them for color. So

964
00:40:23,760 --> 00:40:25,719
Speaker 1: I tend to get a beetroot or a pesto just

965
00:40:25,760 --> 00:40:27,000
Speaker 1: for the color on my platter.

966
00:40:27,000 --> 00:40:28,160
Speaker 2: I don't eat them, or.

967
00:40:28,160 --> 00:40:29,680
Speaker 1: If I do use a dip at home, I'll use

968
00:40:29,680 --> 00:40:32,399
Speaker 1: it as a spread and flavor. But what I would

969
00:40:32,480 --> 00:40:34,319
Speaker 1: say is there's a handful that sort of stand out

970
00:40:34,360 --> 00:40:36,640
Speaker 1: to me similar as how you described. Mind you, if

971
00:40:36,640 --> 00:40:38,560
Speaker 1: I was making avocado dip, I'd get an avocado and

972
00:40:38,640 --> 00:40:40,359
Speaker 1: mash it with a bit of chili.

973
00:40:40,400 --> 00:40:41,480
Speaker 2: You don't need to buy it as a dip.

974
00:40:41,800 --> 00:40:42,480
Speaker 3: That's the best way.

975
00:40:42,600 --> 00:40:44,600
Speaker 2: But I think the handful that a low calories.

976
00:40:44,640 --> 00:40:47,319
Speaker 1: To describe the taziki, there is a couple of really

977
00:40:47,360 --> 00:40:49,879
Speaker 1: low calorie beetroot ones. So the Chris is Egyptian beat

978
00:40:49,920 --> 00:40:53,319
Speaker 1: Troot's fantastic, it's got like eighty or ninety percent beat troot,

979
00:40:53,520 --> 00:40:57,239
Speaker 1: and the Propel beetroot and almond is also really quite

980
00:40:57,280 --> 00:40:59,959
Speaker 1: low in calories, but there's only a very small number

981
00:41:00,080 --> 00:41:02,040
Speaker 1: that are quite low. I've got an infographic on my

982
00:41:02,120 --> 00:41:05,080
Speaker 1: own Instagram with a few of them. But yes, as

983
00:41:05,120 --> 00:41:07,400
Speaker 1: I said, it's to me, they're just really easy to overeat.

984
00:41:07,400 --> 00:41:09,040
Speaker 1: And I can't tell you how many clients I have

985
00:41:09,160 --> 00:41:11,960
Speaker 1: the conversation about homus with who think it's a protein,

986
00:41:12,000 --> 00:41:13,880
Speaker 1: and I say, it's very much not a protein and

987
00:41:13,960 --> 00:41:15,840
Speaker 1: it's actually a fat and a serve is about a

988
00:41:15,920 --> 00:41:19,000
Speaker 1: tablespoon or two, whereas when you see those homics based snacks,

989
00:41:19,040 --> 00:41:20,960
Speaker 1: it's like one hundred gram, so they've got more calories

990
00:41:21,000 --> 00:41:23,680
Speaker 1: and a meal with a few crackers. So you know,

991
00:41:23,719 --> 00:41:25,840
Speaker 1: I think, just be careful. Just because it looks healthy

992
00:41:25,880 --> 00:41:28,120
Speaker 1: as we described doesn't mean it is. They're a really

993
00:41:28,239 --> 00:41:30,120
Speaker 1: easy way to over consume calories.

994
00:41:30,600 --> 00:41:31,840
Speaker 2: And if you are really.

995
00:41:31,760 --> 00:41:34,040
Speaker 1: Being sort of fussy, definitely the taziki or the beech

996
00:41:34,040 --> 00:41:36,879
Speaker 1: treat your better choices. And you know, if you're using

997
00:41:36,960 --> 00:41:38,960
Speaker 1: them as part of your own personal snack plate, you're

998
00:41:38,960 --> 00:41:41,279
Speaker 1: always much better to doll out a couple of tablespoons

999
00:41:41,600 --> 00:41:43,240
Speaker 1: and just put that on the plate with your veggie

1000
00:41:43,239 --> 00:41:45,920
Speaker 1: sticks rather than just keep dipping. Because as we know,

1001
00:41:46,040 --> 00:41:48,120
Speaker 1: you know, some of them are fifty percent fat. Particularly

1002
00:41:48,160 --> 00:41:49,560
Speaker 1: I had a look at the other day. Actually it

1003
00:41:49,640 --> 00:41:51,600
Speaker 1: was a plant based one, so again a health halo,

1004
00:41:52,080 --> 00:41:54,919
Speaker 1: and it was fifty or sixty percent fat from vegetable oil.

1005
00:41:55,080 --> 00:41:57,480
Speaker 1: So it's being marketed as a plant based dip, so

1006
00:41:57,600 --> 00:41:59,200
Speaker 1: straight away you think it's healthier, and it was. I

1007
00:41:59,360 --> 00:42:01,239
Speaker 1: was horrified because I actually bought it, Like we all

1008
00:42:01,280 --> 00:42:04,120
Speaker 1: get sucked in now. The lighter dips are again lower

1009
00:42:04,160 --> 00:42:06,920
Speaker 1: in calories, but they're pretty processed, so I tend to

1010
00:42:07,000 --> 00:42:09,200
Speaker 1: sort of steer towards smaller portions of dips.

1011
00:42:09,239 --> 00:42:09,600
Speaker 2: Overall.

1012
00:42:10,160 --> 00:42:12,200
Speaker 1: I quite like that purpel Hommus because it does use

1013
00:42:12,239 --> 00:42:15,120
Speaker 1: a better oil base. But yeah, really watch the portions.

1014
00:42:15,160 --> 00:42:17,160
Speaker 1: It's certainly not a healthy food and very much a

1015
00:42:17,239 --> 00:42:20,680
Speaker 1: fat that's easy to over consume, so be careful. And yeah,

1016
00:42:20,719 --> 00:42:22,360
Speaker 1: we've got some lighter options. We'll pop them up on

1017
00:42:22,400 --> 00:42:24,239
Speaker 1: our Instagram as well, so you can have a look

1018
00:42:24,760 --> 00:42:26,680
Speaker 1: as we gear into silly season. But yeah, I use

1019
00:42:26,760 --> 00:42:29,120
Speaker 1: them much more as just a color link as opposed

1020
00:42:29,160 --> 00:42:32,399
Speaker 1: to something that I really eat in large volumes at

1021
00:42:32,400 --> 00:42:36,319
Speaker 1: any point in time, So leanne Sadly that brings us

1022
00:42:36,360 --> 00:42:38,480
Speaker 1: to the end of the Nutrition Couch for another week.

1023
00:42:38,520 --> 00:42:40,080
Speaker 2: If you haven't done so, please.

1024
00:42:39,840 --> 00:42:41,919
Speaker 1: Subscribe and we would be so grateful if you could

1025
00:42:41,960 --> 00:42:45,200
Speaker 1: leave us a review ideally five stuff in the Purple

1026
00:42:45,400 --> 00:42:48,480
Speaker 1: Apple Podcast app and you can have us delivered to

1027
00:42:48,520 --> 00:42:51,360
Speaker 1: your inbox every Sunday morning. We have our Instagram and

1028
00:42:51,400 --> 00:42:53,680
Speaker 1: Facebook running and we love your questions and feedback, so

1029
00:42:53,840 --> 00:42:56,200
Speaker 1: feel free to send us a DM and we will

1030
00:42:56,239 --> 00:42:59,120
Speaker 1: see you same time, same place, next Sunday. Thanks for listening.

1031
00:42:59,280 --> 00:43:00,239
Speaker 3: TET to you guys next week.

1032
00:43:14,520 --> 00:43:14,719
Speaker 1: Sho