1 00:00:01,240 --> 00:00:04,280 Speaker 1: How many meals do you eat each day, or more specifically, 2 00:00:04,400 --> 00:00:07,280 Speaker 1: how often do you eat each day? Maybe it's not 3 00:00:07,320 --> 00:00:09,320 Speaker 1: a meal, Maybe it's a coffee, a cup of tea, 4 00:00:09,440 --> 00:00:12,440 Speaker 1: a snack, maybe just a little taste or nibble of something. 5 00:00:13,039 --> 00:00:16,239 Speaker 1: On today's episode of The Nutrition Couch, we chat all 6 00:00:16,320 --> 00:00:20,000 Speaker 1: things meal timing and discuss why there's space in between 7 00:00:20,040 --> 00:00:22,880 Speaker 1: our meals is so important when it comes to appetite 8 00:00:22,880 --> 00:00:26,320 Speaker 1: and wait control. Hi, I'm Leanne Ward and I'm ce Borrel, 9 00:00:26,440 --> 00:00:29,240 Speaker 1: and together we bring you The Nutrition Couch, the weekly 10 00:00:29,280 --> 00:00:31,840 Speaker 1: podcast that keeps you up to date on everything that 11 00:00:31,880 --> 00:00:34,680 Speaker 1: you need to know in the world of nutrition, as 12 00:00:34,720 --> 00:00:38,360 Speaker 1: well as meal timing. We discuss a popular new walking trend, 13 00:00:38,640 --> 00:00:41,800 Speaker 1: we review some healthier chocolate that we found in the supermarket, 14 00:00:41,920 --> 00:00:45,720 Speaker 1: and our listener question is all about smoothies. So it 15 00:00:45,800 --> 00:00:48,720 Speaker 1: kicks up today. Susie, you had a client example. I 16 00:00:48,760 --> 00:00:51,720 Speaker 1: think that you wanted to discuss and talk about meal timings, 17 00:00:51,800 --> 00:00:55,400 Speaker 1: or more specifically, what happens in between our meals that 18 00:00:55,640 --> 00:00:58,720 Speaker 1: may actually hold some of us back. Is that right? True? 19 00:00:58,720 --> 00:00:59,040 Speaker 2: True? 20 00:00:59,080 --> 00:01:02,400 Speaker 3: And there were severally pus through the week where I thought, oh, 21 00:01:02,600 --> 00:01:04,880 Speaker 3: we really need a break in between eating of longer 22 00:01:04,920 --> 00:01:07,679 Speaker 3: than an hour. And I think it's really relevant, particularly 23 00:01:07,720 --> 00:01:10,080 Speaker 3: as we all go back to work or school, particularly 24 00:01:10,080 --> 00:01:12,880 Speaker 3: if I've got teachers listening, because we can get into 25 00:01:12,920 --> 00:01:17,360 Speaker 3: that habit of grazing basically throughout the entire day. So 26 00:01:17,400 --> 00:01:20,120 Speaker 3: a fairly typical food diary I would get would be 27 00:01:20,160 --> 00:01:23,200 Speaker 3: someone gets up quite early, whether it's before a workout 28 00:01:23,360 --> 00:01:25,360 Speaker 3: or before work to get everyone off early, and they'll 29 00:01:25,360 --> 00:01:28,880 Speaker 3: have a cup of tea or coffee, an espresso, and inevitably, 30 00:01:29,040 --> 00:01:31,400 Speaker 3: in more cases than it will have some milk, and 31 00:01:31,480 --> 00:01:34,360 Speaker 3: then within an hour or two my client will have breakfast, 32 00:01:34,880 --> 00:01:38,640 Speaker 3: and then around nine ten o'clock another coffee and then 33 00:01:38,840 --> 00:01:41,480 Speaker 3: perhaps morning tea or recess if they're working in a school, 34 00:01:41,640 --> 00:01:44,200 Speaker 3: and then there's lunch and then the grazing through the 35 00:01:44,240 --> 00:01:46,679 Speaker 3: afternoon and in many cases ly and there can only 36 00:01:46,720 --> 00:01:49,880 Speaker 3: be less than an hour in between what we would 37 00:01:49,920 --> 00:01:53,520 Speaker 3: describe as eating occasions. And there's some issues with this 38 00:01:53,640 --> 00:01:57,400 Speaker 3: for a number of reasons. So first of all, the 39 00:01:57,400 --> 00:02:00,520 Speaker 3: body needs a period of time in between meals and 40 00:02:00,560 --> 00:02:04,160 Speaker 3: snacks to allow our blood glucose levels and our digestive 41 00:02:04,200 --> 00:02:07,720 Speaker 3: hormones to return to normal. So what happens even if 42 00:02:07,800 --> 00:02:10,480 Speaker 3: you're consuming low calorie food. So just say you didn't 43 00:02:10,480 --> 00:02:12,360 Speaker 3: eat much through the day, but you had several cups 44 00:02:12,400 --> 00:02:15,760 Speaker 3: of tea or coffee that did contain milk each and 45 00:02:15,800 --> 00:02:17,800 Speaker 3: every time you eat that that has an impact on 46 00:02:17,840 --> 00:02:22,360 Speaker 3: your glucose levels, your insulin release, your appetite, and whether 47 00:02:22,440 --> 00:02:26,080 Speaker 3: or not your body is depleting the circulating glucose and 48 00:02:26,160 --> 00:02:29,359 Speaker 3: moving into what proportion of fat stores that it's moving. 49 00:02:29,919 --> 00:02:31,920 Speaker 3: The other issue that I have with it is that 50 00:02:32,000 --> 00:02:35,440 Speaker 3: it tends to really mask hunger. So if you're constantly 51 00:02:35,480 --> 00:02:37,639 Speaker 3: having a little bit to eat or drink, you tend 52 00:02:37,720 --> 00:02:41,359 Speaker 3: to never really feel properly hungry, and as such, you're 53 00:02:41,400 --> 00:02:43,360 Speaker 3: eating when you're not hungry, and you're getting into that 54 00:02:43,400 --> 00:02:47,880 Speaker 3: pattern of basically non hungry eating. So at a minimum, 55 00:02:48,400 --> 00:02:52,080 Speaker 3: at a minimum, for my most active, busiest of clients 56 00:02:52,120 --> 00:02:55,680 Speaker 3: who are very metabolically fit, I would feed them every 57 00:02:56,080 --> 00:02:59,160 Speaker 3: maybe two hours, but even then I would really try 58 00:02:59,200 --> 00:03:02,160 Speaker 3: to be aiming for at least three hours in between meals, 59 00:03:02,720 --> 00:03:05,720 Speaker 3: Whereas I'm seeing clients eat every hour or so overall, 60 00:03:05,760 --> 00:03:08,080 Speaker 3: when they are consuming even a little bit of milk 61 00:03:08,080 --> 00:03:10,679 Speaker 3: in a coffee or trying to delay hunger. I see 62 00:03:10,680 --> 00:03:12,400 Speaker 3: that also where people might just have a cup of 63 00:03:12,440 --> 00:03:15,400 Speaker 3: tea and something small like a piece of fruit, when 64 00:03:15,400 --> 00:03:16,960 Speaker 3: they're actually better to wait the hour. 65 00:03:16,800 --> 00:03:18,359 Speaker 2: And then go to a meal. 66 00:03:18,880 --> 00:03:20,520 Speaker 3: So I think it's just a good time of year 67 00:03:20,520 --> 00:03:23,640 Speaker 3: to really be checking how often does food into your mouth, 68 00:03:24,240 --> 00:03:26,680 Speaker 3: because it is important even if your goal is not 69 00:03:26,760 --> 00:03:29,640 Speaker 3: fat loss, you're happy with your weight. It's not good 70 00:03:29,680 --> 00:03:33,120 Speaker 3: to be constantly giving food stimulus to the gush because 71 00:03:33,120 --> 00:03:35,360 Speaker 3: it means we never have that break without eating, We 72 00:03:35,400 --> 00:03:38,520 Speaker 3: never let lu glucose and inchulin levels return to baseline levels, 73 00:03:38,760 --> 00:03:40,760 Speaker 3: and perhaps you know, stomach is never really empty, so 74 00:03:40,800 --> 00:03:43,920 Speaker 3: you never really experience real hunger, and as such, a 75 00:03:44,000 --> 00:03:46,320 Speaker 3: constantly in the state of overeating, and that's what we 76 00:03:46,400 --> 00:03:49,440 Speaker 3: regard as that insidious weight gain, where we're eating just 77 00:03:49,480 --> 00:03:51,320 Speaker 3: a little bit more each day than we need and 78 00:03:51,360 --> 00:03:54,240 Speaker 3: gaining weight over time, even if it's not a significant 79 00:03:54,280 --> 00:03:57,160 Speaker 3: amount and you actually don't really need to lose huge amounts, 80 00:03:57,160 --> 00:03:59,360 Speaker 3: it's just that weight creep all of the time. 81 00:04:00,080 --> 00:04:03,280 Speaker 2: And unfortunately, whether you're trying to adhere to a. 82 00:04:03,200 --> 00:04:06,680 Speaker 3: Fasting regime or just trying to kickstart your day before 83 00:04:06,680 --> 00:04:09,120 Speaker 3: you go to the gym, if it has milk in it, 84 00:04:09,120 --> 00:04:12,480 Speaker 3: it still counts, it still disrupts that balance. Now the 85 00:04:12,520 --> 00:04:15,240 Speaker 3: difference is black coffee black tea. Herbal tea is very 86 00:04:15,240 --> 00:04:18,120 Speaker 3: similar to water in the sense it doesn't disrupt that 87 00:04:18,279 --> 00:04:20,000 Speaker 3: digestive balance in the same way. 88 00:04:20,040 --> 00:04:21,680 Speaker 2: It may have a little bit of an effect. 89 00:04:21,320 --> 00:04:24,320 Speaker 3: On glucose and insulind because of the stimulitary effect of caffeine, 90 00:04:24,480 --> 00:04:28,440 Speaker 3: but it's not adding calories and glucose into the system. 91 00:04:28,800 --> 00:04:30,760 Speaker 3: So the key thing is that if you do sort 92 00:04:30,760 --> 00:04:33,400 Speaker 3: of wait quite early or really craving things in between 93 00:04:33,960 --> 00:04:36,039 Speaker 3: a shift to black tea and coffee, you will have 94 00:04:36,080 --> 00:04:38,840 Speaker 3: a massive difference. So you're actually then hungry for an 95 00:04:38,880 --> 00:04:41,679 Speaker 3: earlier lunch for example. And you know, if I always 96 00:04:41,760 --> 00:04:44,160 Speaker 3: would argue with a client if you're because my clients 97 00:04:44,160 --> 00:04:46,400 Speaker 3: will say, but I'm starving, I'm hungry, And I'll say, 98 00:04:46,400 --> 00:04:49,800 Speaker 3: if you're actually hungry within two hours of a meal, 99 00:04:49,920 --> 00:04:52,080 Speaker 3: the meal's not balanced. It either needs to be bigger, 100 00:04:52,600 --> 00:04:55,320 Speaker 3: it often doesn't have enough carbohydrates. So the classic tuna 101 00:04:55,400 --> 00:04:57,600 Speaker 3: salad situation where everyone tries to be healthy and has 102 00:04:57,600 --> 00:04:59,720 Speaker 3: a tuna salad for lunch and then an hour or 103 00:04:59,760 --> 00:05:02,120 Speaker 3: two they claim they're hungry and they're actually not hungry. 104 00:05:02,200 --> 00:05:05,440 Speaker 3: Ly in they're craving carbo hydrate because the body's clicking 105 00:05:05,520 --> 00:05:07,840 Speaker 3: on that hasn't had the fuel that it needs. So 106 00:05:07,880 --> 00:05:09,720 Speaker 3: you need to also make sure that your meals are 107 00:05:09,720 --> 00:05:12,320 Speaker 3: balanced and have a good amount of protein, a serve 108 00:05:12,400 --> 00:05:14,680 Speaker 3: or two of carbohydrate, and of course the two to 109 00:05:14,720 --> 00:05:17,000 Speaker 3: three cups of salad or wedge. Because the other thing 110 00:05:17,040 --> 00:05:18,400 Speaker 3: I see all the time is people will have a 111 00:05:18,440 --> 00:05:21,000 Speaker 3: very simple breakfast. So I'll get a food diary that's 112 00:05:21,040 --> 00:05:23,440 Speaker 3: got a single piece of toast with a single. 113 00:05:23,200 --> 00:05:25,599 Speaker 2: Egg on it. That's not a balanced meal. 114 00:05:25,720 --> 00:05:28,200 Speaker 3: A balanced meal needs to have whole grains, it needs 115 00:05:28,240 --> 00:05:29,920 Speaker 3: to have some sort of fresh food in there, it 116 00:05:29,920 --> 00:05:33,360 Speaker 3: needs to have some tomatoes, some vegetable content to bulk 117 00:05:33,400 --> 00:05:35,400 Speaker 3: it up. So that's actually a meal that will keep 118 00:05:35,480 --> 00:05:38,160 Speaker 3: you full for at least three hours. So that's another 119 00:05:38,240 --> 00:05:41,119 Speaker 3: question when you're looking at your meals and snacks. Will 120 00:05:41,120 --> 00:05:43,880 Speaker 3: this satisfy me for two to three hours at least? 121 00:05:44,000 --> 00:05:45,960 Speaker 3: And if not, it's not big enough. And that's where 122 00:05:45,960 --> 00:05:49,360 Speaker 3: we fall into trouble, and the daily graze happens inevitably. 123 00:05:49,440 --> 00:05:51,839 Speaker 3: So I thought it had come up a lot of times, 124 00:05:51,880 --> 00:05:54,800 Speaker 3: and I'll say even to clients on the weekends just 125 00:05:54,920 --> 00:05:56,960 Speaker 3: drag out the minute you get up for breakfast. 126 00:05:56,960 --> 00:05:57,720 Speaker 2: You don't have to eat. 127 00:05:57,800 --> 00:06:00,000 Speaker 3: It's okay to wait an hour or two and really 128 00:06:00,120 --> 00:06:02,440 Speaker 3: notice that rumble and the tummy because many of us 129 00:06:02,440 --> 00:06:05,440 Speaker 3: are very scared of feeling any level of hunger. But 130 00:06:05,520 --> 00:06:08,440 Speaker 3: that's actually keeping us in a calorie positive zone and 131 00:06:08,480 --> 00:06:09,960 Speaker 3: gradually gaining weight over time. 132 00:06:10,480 --> 00:06:13,200 Speaker 1: Yeah, and it's very dependent on I often think when 133 00:06:13,240 --> 00:06:15,400 Speaker 1: you wake up in the morning, because I certainly have 134 00:06:15,400 --> 00:06:17,720 Speaker 1: a lot of clients who, like myself, really enjoy the 135 00:06:17,800 --> 00:06:20,120 Speaker 1: morning exercise. And so if they're waking up and they're 136 00:06:20,160 --> 00:06:22,200 Speaker 1: going to do, say like a five thirty gym class, 137 00:06:22,520 --> 00:06:25,799 Speaker 1: and then their lunch is 'tuntil say twelve thirty one o'clock, 138 00:06:26,040 --> 00:06:28,679 Speaker 1: that's a really really long time to go between meals. 139 00:06:28,720 --> 00:06:30,640 Speaker 1: And I have clients say, oh my gosh, I'm so 140 00:06:30,839 --> 00:06:32,600 Speaker 1: hungry and it's like ten o'clock. What do I do. 141 00:06:32,920 --> 00:06:35,800 Speaker 1: I'm like, girl, eat a snack, like you're actually hungry, 142 00:06:35,839 --> 00:06:38,279 Speaker 1: Like you're really hungry. You need some fuel because to 143 00:06:38,320 --> 00:06:40,360 Speaker 1: go from you know, a five thirty gym class that 144 00:06:40,440 --> 00:06:42,320 Speaker 1: might finish at say six fifty, and they get home, 145 00:06:42,360 --> 00:06:44,640 Speaker 1: they shower, they have their break ear six point thirty 146 00:06:44,680 --> 00:06:47,440 Speaker 1: six forty for breakfast right through to one o'clock. It's 147 00:06:47,480 --> 00:06:50,320 Speaker 1: too long, Like I couldn't last that long without food. 148 00:06:50,400 --> 00:06:52,559 Speaker 1: So you have to have a really well balanced morning 149 00:06:52,560 --> 00:06:54,760 Speaker 1: tea snack to really get you through to lunch. But 150 00:06:54,800 --> 00:06:57,360 Speaker 1: then I have other clients who might start their jobs 151 00:06:57,400 --> 00:06:59,240 Speaker 1: a little bit later, they might work from home, they 152 00:06:59,320 --> 00:07:02,320 Speaker 1: might be in that don't really do much exercise. Their 153 00:07:02,320 --> 00:07:04,799 Speaker 1: break is at kind of you know, nine to nine thirty, 154 00:07:05,160 --> 00:07:08,039 Speaker 1: they probably don't need something. If they can have a 155 00:07:08,040 --> 00:07:10,120 Speaker 1: bit of an early lunch at twelve o'clock, they were 156 00:07:10,120 --> 00:07:13,360 Speaker 1: okay to go through. But it's really those morning exercises 157 00:07:13,360 --> 00:07:16,280 Speaker 1: who they probably do need a really well balanced morning 158 00:07:16,280 --> 00:07:18,200 Speaker 1: tea snack. And for a lot of us, just a 159 00:07:18,200 --> 00:07:21,000 Speaker 1: milky coffee isn't quite enough, Like you actually might need 160 00:07:21,040 --> 00:07:23,240 Speaker 1: something a little bit more substantial, almost think of it 161 00:07:23,320 --> 00:07:25,480 Speaker 1: like a mini meal to pull you through to lunch. 162 00:07:25,600 --> 00:07:28,280 Speaker 1: Have a really well balanced lunch, and then again depending 163 00:07:28,280 --> 00:07:30,640 Speaker 1: on the timing of dinner, David and I before we 164 00:07:30,680 --> 00:07:32,840 Speaker 1: had kids, used to eat dinner at like seven thirty 165 00:07:32,840 --> 00:07:35,200 Speaker 1: eight o'clock because he wouldn't finish work till six something. 166 00:07:35,440 --> 00:07:37,800 Speaker 1: Sometimes I would do client calls five o'clock six o'clock, 167 00:07:37,840 --> 00:07:40,240 Speaker 1: seven o'clock, we wouldn't eat till seven thirty eight. But 168 00:07:40,360 --> 00:07:41,920 Speaker 1: now with the kids, we've got a three year old 169 00:07:41,960 --> 00:07:43,600 Speaker 1: and a one and a half year old. Like I 170 00:07:43,640 --> 00:07:45,840 Speaker 1: start cooking dinner at five, I don't do any client 171 00:07:45,880 --> 00:07:48,160 Speaker 1: calls between five and six because I start cooking at five. 172 00:07:48,240 --> 00:07:50,960 Speaker 1: Everybody eats at five thirty. Throw them in the bath book, 173 00:07:51,120 --> 00:07:53,560 Speaker 1: you know, milk bed, that kind of thing. Like we're 174 00:07:53,600 --> 00:07:56,000 Speaker 1: done with the whole dinner time routine by five thirty 175 00:07:56,000 --> 00:07:58,160 Speaker 1: six pm. And sometimes if I don't go to bed 176 00:07:58,200 --> 00:08:00,440 Speaker 1: till ten thirty and I've eaten at five I thirty 177 00:08:00,480 --> 00:08:03,000 Speaker 1: for dinner, I'm a bit peckish later on again, I 178 00:08:03,080 --> 00:08:05,560 Speaker 1: might need a little extra snack. There's no heart or 179 00:08:05,600 --> 00:08:07,840 Speaker 1: fast rule, like you should have morning to you, you shouldn't 180 00:08:07,840 --> 00:08:10,000 Speaker 1: have morning to you, don't ever eat then, or don't 181 00:08:10,000 --> 00:08:13,320 Speaker 1: eat after dinner. It is really dependent on when you 182 00:08:13,360 --> 00:08:15,320 Speaker 1: wake up and when you go to bed, and how 183 00:08:15,400 --> 00:08:18,960 Speaker 1: far that stretch is in between the breakfast, the lunch 184 00:08:19,000 --> 00:08:20,960 Speaker 1: and the dinner. That's probably the biggest thing that we 185 00:08:21,040 --> 00:08:23,480 Speaker 1: really want our clients and our listeners to think about 186 00:08:23,600 --> 00:08:26,160 Speaker 1: because everybody is so different and it's really difficult to 187 00:08:26,200 --> 00:08:29,160 Speaker 1: give that, you know, stock Sandered advice online. But the 188 00:08:29,160 --> 00:08:31,040 Speaker 1: most important thing is just take a step back and 189 00:08:31,080 --> 00:08:33,679 Speaker 1: have a look at when you're eating occasions or occurring 190 00:08:33,720 --> 00:08:36,080 Speaker 1: throughout the day. And if you're someone who doesn't really 191 00:08:36,120 --> 00:08:37,920 Speaker 1: exercise a lot and has a bit of a sleep 192 00:08:37,920 --> 00:08:40,200 Speaker 1: in and doesn't really have breaky till nine or ten o'clock, 193 00:08:40,280 --> 00:08:42,640 Speaker 1: or doesn't have breaky at all, you probably then don't 194 00:08:42,679 --> 00:08:45,640 Speaker 1: need to be snacking multiple times each day if you 195 00:08:45,679 --> 00:08:49,079 Speaker 1: don't have you know, those higher energery requirements as well. 196 00:08:49,200 --> 00:08:51,400 Speaker 1: And even if your goal is weight loss, it's perfectly 197 00:08:51,480 --> 00:08:54,000 Speaker 1: okay to snack in between your meals, but just look 198 00:08:54,040 --> 00:08:56,240 Speaker 1: at the timing between those meals, and if it's about 199 00:08:56,240 --> 00:08:58,880 Speaker 1: an hour till lunch or an hour till dinner, you 200 00:08:58,960 --> 00:09:01,840 Speaker 1: might be better off just lunch or dinner forward rather 201 00:09:01,880 --> 00:09:03,760 Speaker 1: than having a snack and then eating dinner, you know, 202 00:09:03,800 --> 00:09:06,280 Speaker 1: forty five minutes later. So just take a look at 203 00:09:06,280 --> 00:09:09,319 Speaker 1: the timing of your nutrition overall for the day is 204 00:09:09,360 --> 00:09:11,439 Speaker 1: probably the most important thing that Susie and I, I 205 00:09:11,440 --> 00:09:13,040 Speaker 1: guess want to get across in this segment. 206 00:09:13,120 --> 00:09:14,400 Speaker 2: Is that right true? 207 00:09:14,440 --> 00:09:16,080 Speaker 3: And what I do because I have a lot of 208 00:09:16,200 --> 00:09:19,280 Speaker 3: early rises for either commuting reasons or just trying to 209 00:09:19,280 --> 00:09:22,040 Speaker 3: get as much in the day. And definitely by ten 210 00:09:22,080 --> 00:09:24,559 Speaker 3: they're on second breakfast or first lunch, so I'll give 211 00:09:24,600 --> 00:09:26,959 Speaker 3: them two lunches or two breakfasts, definitely, So we're not 212 00:09:27,000 --> 00:09:30,280 Speaker 3: encouraging people to be going more than say, four hours 213 00:09:30,280 --> 00:09:33,400 Speaker 3: without eating. That's the other parameter to discuss. So if 214 00:09:33,400 --> 00:09:36,719 Speaker 3: you're meal for whatever reason is six am, by ten, 215 00:09:36,760 --> 00:09:39,040 Speaker 3: I would expect my client to need another breakfast or 216 00:09:39,040 --> 00:09:42,720 Speaker 3: an early lunch, or even seven, and then an early 217 00:09:42,840 --> 00:09:45,400 Speaker 3: lunch and then maybe a second lunch. That's part of it, 218 00:09:45,440 --> 00:09:48,280 Speaker 3: because yeah, over four hours is tending to be pushing 219 00:09:48,320 --> 00:09:50,440 Speaker 3: it a little bit too much as well, And in 220 00:09:50,440 --> 00:09:53,200 Speaker 3: some cases you may find that you're better to have 221 00:09:53,280 --> 00:09:56,280 Speaker 3: breakfast a little bit later, maybe eight, a quick snack 222 00:09:56,320 --> 00:09:59,640 Speaker 3: before training, a smaller snack, and then go and have 223 00:09:59,679 --> 00:10:00,559 Speaker 3: the earn lunch. 224 00:10:00,400 --> 00:10:01,240 Speaker 2: There and pull it in. 225 00:10:01,280 --> 00:10:04,319 Speaker 3: But all we can stress is that meals balance, substantial 226 00:10:04,400 --> 00:10:07,280 Speaker 3: meals will win over snacks. Every time, you know, I 227 00:10:07,320 --> 00:10:10,280 Speaker 3: see clients grabbing cheese and crackers or in bar at 228 00:10:10,320 --> 00:10:13,640 Speaker 3: eleven am, I'd much rather they ate their lunch because psychologically, 229 00:10:13,679 --> 00:10:15,640 Speaker 3: when we've had a snap, we don't register it as 230 00:10:15,640 --> 00:10:18,040 Speaker 3: a meal. It doesn't have the macro balance. You much 231 00:10:18,040 --> 00:10:19,640 Speaker 3: better to have an early lunch than you had to 232 00:10:19,640 --> 00:10:21,120 Speaker 3: grab a snack at eleven am. 233 00:10:21,440 --> 00:10:24,640 Speaker 1: Yeah, I couldn't agree more. Alrighty, So the new trend 234 00:10:24,720 --> 00:10:29,240 Speaker 1: that swimming across social media SUSY is thirty thirty thirty 235 00:10:29,360 --> 00:10:30,439 Speaker 1: Have you heard of this one before? 236 00:10:30,559 --> 00:10:32,160 Speaker 2: I have heard this one, actually I had. 237 00:10:32,400 --> 00:10:34,640 Speaker 3: I was a friend of mine was talking, you know 238 00:10:34,679 --> 00:10:36,760 Speaker 3: how at this time of year all people do all 239 00:10:36,840 --> 00:10:37,840 Speaker 3: these crazy diets. 240 00:10:37,920 --> 00:10:40,920 Speaker 4: Yeah. Yeah, And I was like at cricket with the boys, 241 00:10:41,200 --> 00:10:44,199 Speaker 4: and I've got like parents telling me what diets they're doing, 242 00:10:44,800 --> 00:10:47,400 Speaker 4: and it takes like every scrap of my energy to 243 00:10:47,480 --> 00:10:51,480 Speaker 4: say like really, like really. And so one of them 244 00:10:51,559 --> 00:10:55,360 Speaker 4: is doing like seventy five days of something where they literally, 245 00:10:55,600 --> 00:10:57,319 Speaker 4: I don't know, like hard seventy hard. 246 00:10:57,280 --> 00:11:00,400 Speaker 3: Seventy five and one it's not evening after it's hard. 247 00:11:00,440 --> 00:11:00,640 Speaker 2: Call. 248 00:11:00,760 --> 00:11:03,240 Speaker 3: Well, I was not eating after three pm, and I 249 00:11:03,320 --> 00:11:04,080 Speaker 3: just I don't know. 250 00:11:04,120 --> 00:11:05,959 Speaker 2: I just laugh at them because I've been doing this 251 00:11:05,960 --> 00:11:06,440 Speaker 2: too long. 252 00:11:06,559 --> 00:11:09,400 Speaker 3: And as we know, very rarely are they sustainable because 253 00:11:09,400 --> 00:11:12,280 Speaker 3: everyone goes back to their old patterns. I don't mind 254 00:11:12,320 --> 00:11:14,920 Speaker 3: the thirty thirty thirty and I actually don't mind it 255 00:11:15,000 --> 00:11:17,600 Speaker 3: as a model, but I you know, it's just another 256 00:11:17,640 --> 00:11:19,920 Speaker 3: sort of quirky fad diet in my experience. 257 00:11:20,080 --> 00:11:21,760 Speaker 2: But if it works for you, I don't have a 258 00:11:21,760 --> 00:11:22,400 Speaker 2: problem with it. 259 00:11:22,880 --> 00:11:24,360 Speaker 1: Yeah, And I don't mind it either. And I am 260 00:11:24,400 --> 00:11:26,000 Speaker 1: on social media a little bit like you, like we 261 00:11:26,080 --> 00:11:27,480 Speaker 1: sort of cruise through, we have a little look and 262 00:11:27,520 --> 00:11:30,000 Speaker 1: see what's happening. But I didn't really realize it was 263 00:11:30,040 --> 00:11:32,120 Speaker 1: this trend because I'd opened up my TikTok and I'd 264 00:11:32,160 --> 00:11:34,480 Speaker 1: seen people like walking backwards on the treadmill. I'm like, 265 00:11:34,480 --> 00:11:36,520 Speaker 1: what's going on here? And they're like, this is the 266 00:11:36,559 --> 00:11:39,040 Speaker 1: best thing for fat loss, like walking backwards thirty minutes. 267 00:11:39,080 --> 00:11:41,080 Speaker 1: And I was like, all right, I'm going to grind 268 00:11:41,080 --> 00:11:42,960 Speaker 1: my labor and like, how is that going to be good? 269 00:11:43,040 --> 00:11:46,600 Speaker 1: Like I'm not that coordinatory. And then one of my 270 00:11:46,640 --> 00:11:49,080 Speaker 1: clients was like, well, what about this thirty thirty thirty trend? 271 00:11:49,160 --> 00:11:51,800 Speaker 1: And it's basically a walking trend that you can I 272 00:11:51,840 --> 00:11:53,960 Speaker 1: think you can do it outsider on the treadmill and 273 00:11:54,000 --> 00:11:56,960 Speaker 1: it involves thirty minutes of walking, thirty grams of protein, 274 00:11:57,160 --> 00:11:59,800 Speaker 1: and I think the other thirty is eating within thirty minutes. 275 00:12:00,320 --> 00:12:03,760 Speaker 1: It basically came from Tim Farriss's book which is called 276 00:12:03,760 --> 00:12:05,800 Speaker 1: The Four Hour Body. So Tim Bariss has quite a 277 00:12:05,800 --> 00:12:08,000 Speaker 1: few books. I think I've read his Four Hour work Week. 278 00:12:08,080 --> 00:12:09,679 Speaker 1: I think years and years and years ago I read 279 00:12:09,720 --> 00:12:11,839 Speaker 1: his Four Hour Body as well, So that's where it's 280 00:12:11,840 --> 00:12:14,319 Speaker 1: sort of originated from. And it's really gone quite viral 281 00:12:14,360 --> 00:12:16,319 Speaker 1: on TikTok in the last I think couple of weeks 282 00:12:16,320 --> 00:12:19,160 Speaker 1: and months due to there's like a guy on TikTok 283 00:12:19,200 --> 00:12:21,280 Speaker 1: I think he's like a human biologist, and he's sort 284 00:12:21,320 --> 00:12:24,440 Speaker 1: of popularized it again. And basically it says that you 285 00:12:24,520 --> 00:12:28,000 Speaker 1: need to within thirty minutes of waking that's the first thirty, 286 00:12:28,280 --> 00:12:31,240 Speaker 1: eat thirty grams of protein. That's a second thirty, and 287 00:12:31,280 --> 00:12:33,920 Speaker 1: then you need to do thirty minutes of low intensity 288 00:12:33,960 --> 00:12:36,520 Speaker 1: exercise such as walking or a brisk walk, and that's 289 00:12:36,559 --> 00:12:39,560 Speaker 1: the third thirty. So it's thirty thirty thirty, eat thirty 290 00:12:39,559 --> 00:12:42,559 Speaker 1: grams of protein within thirty minutes of waking up, and 291 00:12:42,600 --> 00:12:45,520 Speaker 1: then follow that with thirty minutes of low intensity exercise. 292 00:12:45,720 --> 00:12:48,880 Speaker 1: And it's basically going viral on social media saying it 293 00:12:48,960 --> 00:12:51,760 Speaker 1: burns body fat, it helps with weight loss, you maintain 294 00:12:51,800 --> 00:12:54,360 Speaker 1: your muscles, you can manage you know your blood sugar 295 00:12:54,400 --> 00:12:57,280 Speaker 1: levels and your insulin levels. And I don't disagree with 296 00:12:57,360 --> 00:12:59,840 Speaker 1: any of that, but I don't think it's the magic 297 00:13:00,280 --> 00:13:02,400 Speaker 1: that it's sort of like being popularized as And I 298 00:13:02,440 --> 00:13:04,760 Speaker 1: was saying to my client. She signed up with me 299 00:13:05,360 --> 00:13:07,240 Speaker 1: in my coaching program, and she had a goal of 300 00:13:07,320 --> 00:13:09,800 Speaker 1: about seven to ten kilos that she wanted to lose, 301 00:13:09,800 --> 00:13:12,160 Speaker 1: but she's actually quite fit already. And I was saying 302 00:13:12,200 --> 00:13:14,240 Speaker 1: to her, look, we're doing most of these things, like 303 00:13:14,280 --> 00:13:17,200 Speaker 1: your proteins hired every one of your meals, not just breakfast. 304 00:13:17,520 --> 00:13:20,040 Speaker 1: You're already doing a lot of activity, like you don't 305 00:13:20,120 --> 00:13:21,839 Speaker 1: need to do walking if you don't want to. She's 306 00:13:21,840 --> 00:13:24,840 Speaker 1: already doing some strength training, some high intensity stuff. She'll 307 00:13:24,880 --> 00:13:26,400 Speaker 1: go for a wonder with a dog a couple of 308 00:13:26,400 --> 00:13:28,480 Speaker 1: times a week as well, So she's already moving her 309 00:13:28,480 --> 00:13:31,559 Speaker 1: body enough and within you know, eating within thirty minutes 310 00:13:31,600 --> 00:13:33,719 Speaker 1: of waking up. She's a morning exerciser. So we don't 311 00:13:33,720 --> 00:13:35,400 Speaker 1: get her to have a full meal. We give her 312 00:13:35,440 --> 00:13:37,560 Speaker 1: a bit of carb or something, then she goes and exercise, 313 00:13:37,640 --> 00:13:40,000 Speaker 1: then she comes back. So it wasn't really going to 314 00:13:40,080 --> 00:13:41,800 Speaker 1: work for her. And I said, what you're doing you've 315 00:13:41,800 --> 00:13:44,600 Speaker 1: already lost like four or five kilos. Keep going. You 316 00:13:44,640 --> 00:13:47,440 Speaker 1: don't actually need to follow this trend. But where I 317 00:13:47,480 --> 00:13:49,880 Speaker 1: do think it is helpful four people is that it 318 00:13:49,920 --> 00:13:53,200 Speaker 1: just gives them a good habit or foundation to start with. 319 00:13:53,320 --> 00:13:56,200 Speaker 1: Like if you don't do any exercise, if you regularly 320 00:13:56,200 --> 00:13:59,000 Speaker 1: skip breakfast, if you have crazy cravings in the morning 321 00:13:59,040 --> 00:14:01,240 Speaker 1: and you used to sitting down to a couple of, 322 00:14:01,400 --> 00:14:03,880 Speaker 1: you know, pieces of bread with vegimile jam on it, 323 00:14:04,000 --> 00:14:06,719 Speaker 1: or a bowl of you know, quite sugary cereal, if 324 00:14:06,800 --> 00:14:08,839 Speaker 1: that's what you're used to doing, then swapping that for 325 00:14:08,920 --> 00:14:11,520 Speaker 1: about thirty grams of protein is probably going to be 326 00:14:11,520 --> 00:14:14,880 Speaker 1: a beneficial habit. If you do no exercise, walking for 327 00:14:14,920 --> 00:14:17,040 Speaker 1: thirty minutes on the treadmill is going to be a 328 00:14:17,080 --> 00:14:20,080 Speaker 1: beneficial thing. Whether you walk forward or you walk backwards. 329 00:14:20,200 --> 00:14:22,480 Speaker 1: I don't know how the backwards walking fits into this trend, 330 00:14:22,560 --> 00:14:25,040 Speaker 1: but anyway, if you're coordinated enough, give it a whirl. 331 00:14:25,400 --> 00:14:28,160 Speaker 2: I just think it's very dangerous the best of times. 332 00:14:28,200 --> 00:14:29,920 Speaker 3: You know, if you take a minute, if you're watching 333 00:14:30,200 --> 00:14:32,080 Speaker 3: you know, some trashy TV on the treadmill and going 334 00:14:32,080 --> 00:14:34,760 Speaker 3: to quick you can be like people can really hurt 335 00:14:34,760 --> 00:14:35,880 Speaker 3: yourself on treadmills. 336 00:14:36,160 --> 00:14:37,880 Speaker 1: People do it at an in plane as well. 337 00:14:38,480 --> 00:14:40,400 Speaker 2: That is way to coordinated for me. I would not 338 00:14:40,440 --> 00:14:41,040 Speaker 2: be trying that. 339 00:14:41,160 --> 00:14:44,560 Speaker 3: Maybe up a hill where there's no cars coming, maybe maybe, 340 00:14:44,840 --> 00:14:46,280 Speaker 3: but definitely not on a treadmill. 341 00:14:46,480 --> 00:14:46,520 Speaker 1: No. 342 00:14:46,800 --> 00:14:48,800 Speaker 2: I just think that's a that's a law sit waiting 343 00:14:48,840 --> 00:14:49,120 Speaker 2: to happen. 344 00:14:49,200 --> 00:14:52,640 Speaker 1: I think, yeah, so, if you're not used to eating 345 00:14:52,640 --> 00:14:54,360 Speaker 1: a good hit of protein at break offace, if you're 346 00:14:54,400 --> 00:14:56,800 Speaker 1: not regularly moving your body, and if you're just somebody 347 00:14:56,800 --> 00:14:59,880 Speaker 1: who just really kind of forgets to eat throughout the day. 348 00:15:00,080 --> 00:15:02,400 Speaker 1: Definitely not myself. I've never forgotten to eat. I'm way 349 00:15:02,440 --> 00:15:04,960 Speaker 1: too hungry for that. But if you just really feel 350 00:15:04,960 --> 00:15:06,400 Speaker 1: like you skip a lot of meals and you end 351 00:15:06,480 --> 00:15:09,320 Speaker 1: up over snacking and overeating later, perhaps this could be 352 00:15:09,400 --> 00:15:11,960 Speaker 1: a really good just sort of reset for you in 353 00:15:12,040 --> 00:15:15,040 Speaker 1: the new year. I do definitely see some benefits for it, 354 00:15:15,080 --> 00:15:17,240 Speaker 1: But I don't think that it's going to help everybody 355 00:15:17,320 --> 00:15:20,320 Speaker 1: magically lose weight. If you're already somebody who's quite active, 356 00:15:20,320 --> 00:15:22,920 Speaker 1: if you already have quite a balanced breakfast, if you 357 00:15:23,000 --> 00:15:25,400 Speaker 1: already you know, eat regular meals throughout the day, I 358 00:15:25,440 --> 00:15:28,200 Speaker 1: don't really think it's going to do anything more beneficial 359 00:15:28,280 --> 00:15:30,400 Speaker 1: for you. Put it that way, But it is really 360 00:15:30,440 --> 00:15:32,720 Speaker 1: important that if you are doing these things again, you 361 00:15:32,760 --> 00:15:35,600 Speaker 1: fit it into a healthy lifestyle overall. If you're going 362 00:15:35,640 --> 00:15:38,120 Speaker 1: to start off the morning having thirty grams of protein, 363 00:15:38,160 --> 00:15:40,120 Speaker 1: whether that's from a protein shake, whether you've got some 364 00:15:40,200 --> 00:15:43,000 Speaker 1: high protein yogurt, whether you're having some cottage cheese on toast, 365 00:15:43,280 --> 00:15:45,520 Speaker 1: couple of eggs and egg white scrambled up, and some 366 00:15:45,640 --> 00:15:48,160 Speaker 1: you know, nice whole grain bread with some tomatoes. You 367 00:15:48,160 --> 00:15:50,680 Speaker 1: can get thirty grams of protein in many different ways. 368 00:15:51,000 --> 00:15:52,400 Speaker 1: If you're going to do that, then you're going to 369 00:15:52,440 --> 00:15:54,240 Speaker 1: basically cyck off for the rest of the day and 370 00:15:54,320 --> 00:15:57,120 Speaker 1: eat way too much like ultra processed foods, not have 371 00:15:57,200 --> 00:15:59,360 Speaker 1: balanced meals, or skip the rest of your meals, it's 372 00:15:59,360 --> 00:16:01,280 Speaker 1: probably not going to end very well. So if you 373 00:16:01,320 --> 00:16:03,680 Speaker 1: want to do something like this, it is just about 374 00:16:03,720 --> 00:16:06,400 Speaker 1: that consistency with the rest of your nutrition and the 375 00:16:06,440 --> 00:16:09,920 Speaker 1: rest of your exercise overall. But I think, you know, overall, 376 00:16:09,960 --> 00:16:12,800 Speaker 1: I don't dislike it, but I just don't think it's 377 00:16:12,800 --> 00:16:15,320 Speaker 1: the magic kind of a lixa that everybody is looking for. 378 00:16:15,400 --> 00:16:17,640 Speaker 1: How it's murdered is everybody will be able to burn 379 00:16:17,680 --> 00:16:20,400 Speaker 1: body fat doing the thirty thirty thirty rule. But I 380 00:16:20,520 --> 00:16:22,720 Speaker 1: just think for more people than not, or particularly our 381 00:16:22,760 --> 00:16:25,600 Speaker 1: listener SUSI, who already are quite fit and active, like 382 00:16:25,680 --> 00:16:27,800 Speaker 1: we've served them. We know that most of our listeners 383 00:16:27,840 --> 00:16:30,400 Speaker 1: are quite active already, I don't think it's really going 384 00:16:30,480 --> 00:16:34,040 Speaker 1: to add anything more into their diets. What do you think? Oh? 385 00:16:34,160 --> 00:16:36,480 Speaker 3: I think sometimes people just need the novel factor, like 386 00:16:36,520 --> 00:16:38,760 Speaker 3: they just need to feel like they're doing something different. 387 00:16:38,920 --> 00:16:41,760 Speaker 3: That like, it's about what's new and exciting, isn't it? 388 00:16:41,800 --> 00:16:43,840 Speaker 3: And that's what so much of social media is about. 389 00:16:43,880 --> 00:16:44,560 Speaker 2: It's what's new. 390 00:16:44,680 --> 00:16:48,280 Speaker 3: How can you spin the basic old principles of exercising 391 00:16:48,360 --> 00:16:50,440 Speaker 3: more and eating less into a sexy form? You know, 392 00:16:50,760 --> 00:16:53,480 Speaker 3: it wouldn't be sexy if the data Cricket came and 393 00:16:53,480 --> 00:16:56,640 Speaker 3: said that he was eating fewer calories and exercising more, 394 00:16:56,880 --> 00:16:59,320 Speaker 3: Whereas when he describes it as the seventy five hard 395 00:16:59,680 --> 00:17:02,600 Speaker 3: you know, gives it something, gives it a brand, you know. 396 00:17:02,760 --> 00:17:05,040 Speaker 3: So I you know, I think if if you can 397 00:17:05,080 --> 00:17:10,000 Speaker 3: take the principles and it helps and is basically supporting 398 00:17:10,119 --> 00:17:14,480 Speaker 3: sound practices that are sustainable, I think that in this case, 399 00:17:14,520 --> 00:17:16,879 Speaker 3: to me, it is reasonably sustainable, even though it may 400 00:17:16,920 --> 00:17:18,640 Speaker 3: not be so safe if you're on an inclined tread 401 00:17:18,680 --> 00:17:21,000 Speaker 3: and we're walking backwards. But yeah, I don't actually have 402 00:17:21,080 --> 00:17:23,520 Speaker 3: problems with some of those things. I think it's it's quirky. 403 00:17:23,520 --> 00:17:26,960 Speaker 3: There's nothing groundbreaking or revolutionary with it. But yeah, there's 404 00:17:26,960 --> 00:17:28,840 Speaker 3: always going to be these things for us to chat about, 405 00:17:28,920 --> 00:17:30,840 Speaker 3: and you know, if you can glean some ideas from 406 00:17:30,840 --> 00:17:33,320 Speaker 3: it and it helps you, like know how I'm done. Yeah, 407 00:17:33,640 --> 00:17:35,400 Speaker 3: of the same belief all right, So if you say 408 00:17:35,440 --> 00:17:37,680 Speaker 3: thirty thirty thirty, it's probably one of the better ones 409 00:17:37,720 --> 00:17:39,840 Speaker 3: out there. But speaking of something that'll be of much 410 00:17:39,840 --> 00:17:43,639 Speaker 3: more interest to our listeners, I found this chocolate in 411 00:17:43,760 --> 00:17:45,960 Speaker 3: Coals and we always review a product. 412 00:17:46,040 --> 00:17:47,640 Speaker 2: There's a few new products around now. 413 00:17:47,680 --> 00:17:49,520 Speaker 3: Leannevery quickly said, I was an allowed to talk about 414 00:17:49,520 --> 00:17:53,520 Speaker 3: the healthier pies that are in the supermarket free se section. 415 00:17:53,640 --> 00:17:54,800 Speaker 2: She and l that one, but. 416 00:17:54,840 --> 00:17:57,399 Speaker 3: She gave the yes to this Coal's range of no 417 00:17:57,480 --> 00:17:59,560 Speaker 3: added sugar chocolate. There's actually quite a few of them. 418 00:18:00,000 --> 00:18:02,000 Speaker 3: There's a milk chocolate, there's a think an orange. This 419 00:18:02,040 --> 00:18:04,080 Speaker 3: is a miat one I've grabbed off the shelf. And 420 00:18:04,080 --> 00:18:06,960 Speaker 3: I'm actually writing an article lop on healthier types of chocolate, 421 00:18:07,040 --> 00:18:08,440 Speaker 3: so I thought, oh, that's quite a good chat. 422 00:18:09,119 --> 00:18:09,280 Speaker 1: Now. 423 00:18:09,320 --> 00:18:12,000 Speaker 3: The reason I like thisly am similar to the reason 424 00:18:12,040 --> 00:18:13,879 Speaker 3: we like the Aliti chocolate is that it comes in 425 00:18:13,920 --> 00:18:17,639 Speaker 3: a portion and control little piece, because what I find 426 00:18:17,760 --> 00:18:20,760 Speaker 3: with blocks of chocolate, whether it's Limb or cabri, like 427 00:18:20,840 --> 00:18:22,880 Speaker 3: you start with two squares, then you go to a row, 428 00:18:22,960 --> 00:18:24,800 Speaker 3: then you go to two and like then before you 429 00:18:24,880 --> 00:18:26,320 Speaker 3: know what, you've eaten half a block because they're not 430 00:18:26,400 --> 00:18:30,440 Speaker 3: very big. Whereas I find anything portion control is helpful, 431 00:18:30,640 --> 00:18:32,679 Speaker 3: and I do think this has got how many portions 432 00:18:32,720 --> 00:18:35,400 Speaker 3: it at five individual bars, which is quite cost effective 433 00:18:35,440 --> 00:18:37,600 Speaker 3: as well, because let's keep in mind it's very expensive 434 00:18:37,640 --> 00:18:39,680 Speaker 3: some of these products in the supermarkets now. 435 00:18:39,960 --> 00:18:41,280 Speaker 2: So I quite like it. 436 00:18:41,320 --> 00:18:44,240 Speaker 3: And there's also research to show that consuming peppermint helps 437 00:18:44,240 --> 00:18:47,320 Speaker 3: to curb cravings, so I think for people who struggle 438 00:18:47,400 --> 00:18:50,320 Speaker 3: after dinner with wanting something sweet, it isn't a bad 439 00:18:50,359 --> 00:18:52,760 Speaker 3: idea if you like peppermint to incorporate peppermint, because the 440 00:18:52,800 --> 00:18:55,560 Speaker 3: research just show it helps to neutralize the mouth and 441 00:18:55,840 --> 00:18:58,520 Speaker 3: result in less craving. So whereas if you had just 442 00:18:58,560 --> 00:19:01,040 Speaker 3: to play milk chocolate or even at milk chocolate that 443 00:19:01,040 --> 00:19:02,840 Speaker 3: had confectionery in it. You know how you can get 444 00:19:02,880 --> 00:19:06,560 Speaker 3: like marvelous creations or lollies in chocolate that you eat 445 00:19:06,560 --> 00:19:08,760 Speaker 3: more of it because it's sweet and it drives that craving, 446 00:19:08,800 --> 00:19:11,119 Speaker 3: whereas mint, in theory, should help to reduce it, so 447 00:19:11,160 --> 00:19:13,480 Speaker 3: you're better able to control portions, which I think is 448 00:19:13,520 --> 00:19:14,160 Speaker 3: quite interesting. 449 00:19:14,880 --> 00:19:16,639 Speaker 2: So it's under the cold brand. 450 00:19:16,800 --> 00:19:19,240 Speaker 3: Taking my glasses off to see per serve, So per 451 00:19:19,280 --> 00:19:21,800 Speaker 3: twenty grams, it's fifty five calories, so less than one 452 00:19:21,880 --> 00:19:23,600 Speaker 3: hundred calories, less. 453 00:19:23,400 --> 00:19:24,320 Speaker 2: Than agamma protein. 454 00:19:24,440 --> 00:19:27,280 Speaker 3: It's got four point five grams of that twenty two 455 00:19:27,359 --> 00:19:30,000 Speaker 3: point five percent total, which is less than regular chocolate. 456 00:19:30,280 --> 00:19:33,520 Speaker 3: Two point six grams of saturated fat per serve. I 457 00:19:33,600 --> 00:19:35,840 Speaker 3: need two grams of carbohydrate I'll tell you wine second, 458 00:19:36,160 --> 00:19:39,840 Speaker 3: and also some dietary fiber. So the first ingredient is 459 00:19:40,000 --> 00:19:42,360 Speaker 3: sweetener nine to six five I need to look that up, 460 00:19:42,560 --> 00:19:47,199 Speaker 3: followed both cocoa mass, cocoa, butter, vegetable mulsifier, sunflower less 461 00:19:47,359 --> 00:19:49,320 Speaker 3: than so I feel mulsifiers to get it to mix, 462 00:19:49,400 --> 00:19:51,240 Speaker 3: because that's the thing with chocolate. It will need fat 463 00:19:51,240 --> 00:19:56,560 Speaker 3: to mix. Some peppermint chips again, some sweetener. Now, I 464 00:19:56,560 --> 00:19:59,760 Speaker 3: guess there's two schools of thought here. The first is 465 00:19:59,800 --> 00:20:03,440 Speaker 3: that but if you're looking for a lower calorie chocolate alternative, 466 00:20:04,119 --> 00:20:07,440 Speaker 3: it certainly ticks the box there. It's certainly lower calorie, 467 00:20:07,640 --> 00:20:10,720 Speaker 3: it certainly has little to no sugar in it, and 468 00:20:11,200 --> 00:20:16,200 Speaker 3: they've basically made it via a processing techniques to get 469 00:20:16,200 --> 00:20:19,320 Speaker 3: it to stick together, so a sugar alcohol will remain 470 00:20:19,440 --> 00:20:22,120 Speaker 3: undigestive through the digestive track. Too much of it can 471 00:20:22,119 --> 00:20:26,119 Speaker 3: cause bloating and abdominal discomfort. But it does have some additives, 472 00:20:26,200 --> 00:20:28,760 Speaker 3: ingredients and mulsifiers, which may be not great for us 473 00:20:28,800 --> 00:20:32,280 Speaker 3: long term. But I think for people who really struggle 474 00:20:32,320 --> 00:20:35,800 Speaker 3: with portion control, having twenty grams a day, if it 475 00:20:35,800 --> 00:20:38,679 Speaker 3: doesn't cause any abdominal distress, is probably nothing to be 476 00:20:38,760 --> 00:20:41,800 Speaker 3: concerned about if you can stick to that serving size 477 00:20:41,800 --> 00:20:46,040 Speaker 3: and if you find it satisfying. It's also free from dairy, gluten, nuts, 478 00:20:46,080 --> 00:20:49,640 Speaker 3: and peanuts, which will certainly appeal to some listeners who 479 00:20:49,680 --> 00:20:53,399 Speaker 3: have dietary intolerances. But the gut health specialists may have 480 00:20:53,480 --> 00:20:56,600 Speaker 3: some other thoughts, because obviously we've discussed issues with emulsifiers 481 00:20:56,640 --> 00:20:57,919 Speaker 3: and even sugar alcohols. 482 00:20:58,480 --> 00:20:59,639 Speaker 2: I give it middle ground. 483 00:21:00,200 --> 00:21:02,080 Speaker 3: If I've got a client who can have a whole 484 00:21:02,119 --> 00:21:04,879 Speaker 3: food or in more natural food. So I say, seventy 485 00:21:04,920 --> 00:21:07,919 Speaker 3: percent dark chocolate, eat it in a control portion, love it. 486 00:21:07,960 --> 00:21:10,760 Speaker 3: I actually would prefer them to have that. But if 487 00:21:10,760 --> 00:21:13,160 Speaker 3: they liked this, I wouldn't have a problem with it either. 488 00:21:13,280 --> 00:21:16,880 Speaker 3: It's kind of that middle ground. Is it healthy, it's 489 00:21:16,920 --> 00:21:20,280 Speaker 3: not healthy. It's better than eating too much chocolate and lollies. 490 00:21:20,880 --> 00:21:23,720 Speaker 3: Is it altra process? Yes, So to me it sits 491 00:21:23,720 --> 00:21:26,399 Speaker 3: in that middle ground. I myself would prefer to have 492 00:21:26,400 --> 00:21:28,879 Speaker 3: a small amount of the real thing. But I certainly 493 00:21:28,920 --> 00:21:30,680 Speaker 3: if I had a client who liked it and felt 494 00:21:30,720 --> 00:21:32,639 Speaker 3: they could control their portion, I'd be like, yeah, I 495 00:21:32,640 --> 00:21:34,840 Speaker 3: can with fifty five cows. It's not going to make 496 00:21:34,840 --> 00:21:37,520 Speaker 3: that much difference. Because I had a few people debating 497 00:21:37,560 --> 00:21:41,120 Speaker 3: on my Facebook page, which gets quite heated at times. 498 00:21:41,880 --> 00:21:45,440 Speaker 3: They were debating the difference between the chop rice cakes. 499 00:21:45,520 --> 00:21:47,960 Speaker 3: You know how there's the table of plenty chop rice cakes, 500 00:21:48,000 --> 00:21:50,960 Speaker 3: and there's like dark chocolate ones and there's strawberry ones, 501 00:21:51,359 --> 00:21:55,000 Speaker 3: and they were debating whether the ingredient in it was 502 00:21:55,000 --> 00:21:57,840 Speaker 3: healthy or not. And I said, well, those chop rice 503 00:21:57,880 --> 00:22:01,280 Speaker 3: cakes are like thirty calories it Actually it doesn't matter like, 504 00:22:01,359 --> 00:22:04,760 Speaker 3: it's in such small amount in the diet, unless you're 505 00:22:04,760 --> 00:22:07,480 Speaker 3: having two packets a day, it doesn't have that much 506 00:22:07,520 --> 00:22:09,560 Speaker 3: of a difference overall, and that this kind of fits 507 00:22:09,560 --> 00:22:09,960 Speaker 3: there for me. 508 00:22:10,000 --> 00:22:12,960 Speaker 2: It's fifty five cow, you know, is it good? 509 00:22:13,080 --> 00:22:13,159 Speaker 1: No? 510 00:22:13,440 --> 00:22:13,880 Speaker 2: Is it bad? 511 00:22:13,960 --> 00:22:14,040 Speaker 1: Not? 512 00:22:14,119 --> 00:22:17,280 Speaker 3: Really, it's just middle for me, because, yeah, when they're 513 00:22:17,320 --> 00:22:20,480 Speaker 3: so low calorie, you can split hairs about the implications 514 00:22:20,480 --> 00:22:20,960 Speaker 3: for health. 515 00:22:21,520 --> 00:22:22,560 Speaker 2: What is much more. 516 00:22:22,400 --> 00:22:25,240 Speaker 3: Important is that our patterns of dietary intake, as opposed 517 00:22:25,240 --> 00:22:27,280 Speaker 3: to one off foods like this really in the big 518 00:22:27,320 --> 00:22:28,000 Speaker 3: scheme of things. 519 00:22:28,600 --> 00:22:30,639 Speaker 1: Yeah, and I'm like you, like, I would still consider 520 00:22:30,640 --> 00:22:32,239 Speaker 1: that a soul food. Like you said, it is an 521 00:22:32,320 --> 00:22:35,520 Speaker 1: ultra processed food. We're not writing it into our client's 522 00:22:35,560 --> 00:22:38,480 Speaker 1: meal plans. Would I eat that myself? No? Would I 523 00:22:38,560 --> 00:22:40,680 Speaker 1: have some clients who would enjoy it? Yeah, I can 524 00:22:40,720 --> 00:22:42,199 Speaker 1: think of a handful of clients off the top of 525 00:22:42,200 --> 00:22:44,240 Speaker 1: my head that would really like that. But I think 526 00:22:44,280 --> 00:22:46,760 Speaker 1: the kicker here is can you control your portion? If 527 00:22:46,800 --> 00:22:49,600 Speaker 1: you're going to eat three, four, five, six rows, you're 528 00:22:49,600 --> 00:22:51,760 Speaker 1: probably going to get some gut distress, and you're also 529 00:22:51,840 --> 00:22:55,280 Speaker 1: probably just going to you know, increase that calorie load 530 00:22:55,440 --> 00:22:58,760 Speaker 1: as well. So I think if you find it satisfying 531 00:22:58,800 --> 00:23:01,800 Speaker 1: in a small portion. Like I said, I wouldn't stop 532 00:23:01,840 --> 00:23:03,439 Speaker 1: a client from eating it, but I'm certainly not going 533 00:23:03,520 --> 00:23:05,359 Speaker 1: to write it into clients and meal plans. It is 534 00:23:05,440 --> 00:23:07,240 Speaker 1: very much a soul food. It's how much you have 535 00:23:07,480 --> 00:23:10,400 Speaker 1: overall of those ultra processed foods in your diet. If 536 00:23:10,400 --> 00:23:12,960 Speaker 1: I have a client that has a really really you know, 537 00:23:13,080 --> 00:23:15,800 Speaker 1: wholesome clean diet, there's really you know, there's no alcohol, 538 00:23:15,840 --> 00:23:18,000 Speaker 1: there's rarely any meals out. They don't really have the 539 00:23:18,040 --> 00:23:20,560 Speaker 1: biscuits in the cakes and the leftovers from the kiddy 540 00:23:20,600 --> 00:23:23,240 Speaker 1: lunchbox snacks, and that's all they want, like one or 541 00:23:23,280 --> 00:23:24,960 Speaker 1: two servings of that at the end of each night. 542 00:23:25,040 --> 00:23:26,800 Speaker 1: I would not have a problem with it. But if 543 00:23:26,840 --> 00:23:29,120 Speaker 1: I had a client who regularly has the you know, 544 00:23:29,520 --> 00:23:31,520 Speaker 1: the four green milk coffee is with the sweetness and 545 00:23:31,560 --> 00:23:34,760 Speaker 1: the sugars and the you know, biscuits and muffins and 546 00:23:34,800 --> 00:23:36,879 Speaker 1: that kind of thing, and they have regular meals that 547 00:23:37,000 --> 00:23:38,800 Speaker 1: they like a couple of glasses of wine, they have 548 00:23:38,880 --> 00:23:41,240 Speaker 1: a croissant on the weekend at the cafe. They have 549 00:23:41,320 --> 00:23:43,480 Speaker 1: all of the extra stuff creeping in, and then they 550 00:23:43,480 --> 00:23:45,960 Speaker 1: wanted this on top of that, I would then probably 551 00:23:46,040 --> 00:23:48,119 Speaker 1: have that discussion with them, like something's got to give. 552 00:23:48,160 --> 00:23:50,040 Speaker 1: You've got to give something up because we're just adding 553 00:23:50,400 --> 00:23:53,080 Speaker 1: more ultra processed food into your diet. So I'm like you, 554 00:23:53,119 --> 00:23:56,280 Speaker 1: I don't like it, but I also don't dislike it. 555 00:23:56,560 --> 00:23:58,560 Speaker 1: I do find it interesting that it's dark chocolate, but 556 00:23:58,600 --> 00:24:01,080 Speaker 1: the percentage of cocoa isn't listed, So, like you said, 557 00:24:01,080 --> 00:24:04,560 Speaker 1: I would much prefer somebody had seventy eighty percent dark chocolate. 558 00:24:04,560 --> 00:24:06,880 Speaker 1: But let's be honest, I personally know like eighty percent 559 00:24:06,960 --> 00:24:09,000 Speaker 1: dark chocolate. I find it too better. I don't enjoy it. 560 00:24:09,040 --> 00:24:11,000 Speaker 1: If I'm going to eat chocolate, I'm going to eat 561 00:24:11,000 --> 00:24:13,360 Speaker 1: something around that sixty to seventy percent, So I find 562 00:24:13,440 --> 00:24:16,240 Speaker 1: it interesting they didn't list the amount of cocoa in there, 563 00:24:16,400 --> 00:24:19,000 Speaker 1: maybe intentionally, so I wouldn't say that it's the dark 564 00:24:19,080 --> 00:24:21,840 Speaker 1: chocolate that's going to probably give you the antioxid and 565 00:24:21,920 --> 00:24:23,679 Speaker 1: health benefits. I don't think you're really going to get 566 00:24:23,760 --> 00:24:26,200 Speaker 1: much health benefits from a product like this at all, 567 00:24:26,480 --> 00:24:28,760 Speaker 1: But if it ticks your box from a sweet craving, 568 00:24:28,840 --> 00:24:30,879 Speaker 1: you enjoy it. You're able to stick to one or 569 00:24:30,880 --> 00:24:33,280 Speaker 1: two small portions of that. I wouldn't have a problem 570 00:24:33,280 --> 00:24:35,280 Speaker 1: with those client was having two portions of that. But 571 00:24:35,359 --> 00:24:39,439 Speaker 1: again it's in context in how much you're having overall 572 00:24:39,480 --> 00:24:41,960 Speaker 1: in your diet, So I'm sort of you know, I'd 573 00:24:42,000 --> 00:24:43,560 Speaker 1: give it about a five out of ten. I don't 574 00:24:43,600 --> 00:24:45,760 Speaker 1: hate it, I don't love it. I wouldn't have it myself, 575 00:24:45,880 --> 00:24:47,840 Speaker 1: but I also wouldn't stop a client from having it 576 00:24:47,880 --> 00:24:51,360 Speaker 1: if they had a general fairly whole food based diet overall. 577 00:24:51,800 --> 00:24:54,520 Speaker 3: True, yeah, one hundred percent with throat sis, so I think. 578 00:24:54,560 --> 00:24:56,160 Speaker 3: And the other thing I would be saying is that 579 00:24:56,280 --> 00:24:58,920 Speaker 3: there is a milk version. I would be definitely pushing 580 00:24:58,920 --> 00:25:01,879 Speaker 3: towards the peppermint because to meet the benefit comes in 581 00:25:01,960 --> 00:25:04,879 Speaker 3: keeping calories control when people want something sweet in a 582 00:25:05,000 --> 00:25:07,159 Speaker 3: nice portion control. But the mint should also help to 583 00:25:07,200 --> 00:25:09,120 Speaker 3: curve that craving so you don't want more and more. 584 00:25:09,520 --> 00:25:11,119 Speaker 2: Where I say the milk I would, I argue with 585 00:25:11,160 --> 00:25:13,680 Speaker 2: probably would just drive the desire to eat more sweet food. 586 00:25:14,720 --> 00:25:17,320 Speaker 3: All rightly, And our listener question is your segment, but 587 00:25:17,359 --> 00:25:19,200 Speaker 3: I wanted to read it out because it actually came 588 00:25:19,280 --> 00:25:22,560 Speaker 3: from our Instagram, So please keep sending your questions. It's 589 00:25:22,600 --> 00:25:24,560 Speaker 3: really helpful to LeAnn and I to grab something off there. 590 00:25:24,560 --> 00:25:27,280 Speaker 3: Before we come to record, and I had one of 591 00:25:27,280 --> 00:25:31,760 Speaker 3: our lovely listeners had said, had a question about smoothies. 592 00:25:32,080 --> 00:25:34,000 Speaker 3: And I know that we've covered smoothies before, but I 593 00:25:34,000 --> 00:25:36,600 Speaker 3: wanted to reiterate because again in summer, I've had a 594 00:25:36,600 --> 00:25:38,960 Speaker 3: lot of clients to make themselves a breakfast bowler, a 595 00:25:39,000 --> 00:25:42,879 Speaker 3: breakfast smoothie, and certainly without design by dietitians, protein powder 596 00:25:43,040 --> 00:25:44,840 Speaker 3: and more recently create and we've got a lot of 597 00:25:44,880 --> 00:25:47,480 Speaker 3: people enjoying smoothies to get their nutrition. And I actually 598 00:25:47,560 --> 00:25:50,000 Speaker 3: posted this amazing smoothie I made Leanne because I was 599 00:25:50,000 --> 00:25:52,960 Speaker 3: doing some work for Twisted Healthy Treats, and I made 600 00:25:52,960 --> 00:25:55,840 Speaker 3: this smoothie that was meant to be like a peanut 601 00:25:55,880 --> 00:25:59,240 Speaker 3: colad or a healthy one, but I use their coconut 602 00:25:59,359 --> 00:26:03,159 Speaker 3: and one of their tropical little community carbs, and I 603 00:26:03,280 --> 00:26:06,000 Speaker 3: blended it with just a little bit of pineapple and 604 00:26:06,080 --> 00:26:09,280 Speaker 3: some coconut milk, and it was so frigging delicious. I 605 00:26:09,280 --> 00:26:11,359 Speaker 3: could not tell you that I'm going to repeat it 606 00:26:11,359 --> 00:26:13,640 Speaker 3: with our protein powder as a breakfast drink that's high 607 00:26:13,640 --> 00:26:14,160 Speaker 3: in protein. 608 00:26:15,000 --> 00:26:17,600 Speaker 2: So you know, it's just on smoothies or on the mind. 609 00:26:18,200 --> 00:26:19,960 Speaker 2: But she says, I was. 610 00:26:19,880 --> 00:26:21,520 Speaker 3: Wanting to know if you can advise me on mixing 611 00:26:21,520 --> 00:26:24,000 Speaker 3: all the things you need into a super smoothie. So 612 00:26:24,119 --> 00:26:27,600 Speaker 3: I put flaxy linseed, protein, powdered, create and rolled oats, 613 00:26:27,640 --> 00:26:30,719 Speaker 3: berry skim, milk, greek yogurt, spinach, and banana, as well 614 00:26:30,760 --> 00:26:32,560 Speaker 3: as all brown and put it in there for good measure. 615 00:26:33,160 --> 00:26:35,600 Speaker 3: And I thought, that is certainly a super smoothie because 616 00:26:35,600 --> 00:26:37,000 Speaker 3: that's a lot of stuff. 617 00:26:36,800 --> 00:26:40,160 Speaker 1: And it's a super smoothie. Yes, yeah, it's an expensive 618 00:26:40,160 --> 00:26:40,960 Speaker 1: super smoothie. 619 00:26:41,040 --> 00:26:41,640 Speaker 2: It is too. 620 00:26:41,960 --> 00:26:44,000 Speaker 3: So I wanted just to talk about how do you 621 00:26:44,040 --> 00:26:46,399 Speaker 3: get meal balance when you're making smoothies because I know 622 00:26:46,480 --> 00:26:49,000 Speaker 3: that it can be tempting to literally throw everything in 623 00:26:49,040 --> 00:26:51,919 Speaker 3: there and it tastes amazing. But as a rule of thumb, 624 00:26:52,160 --> 00:26:55,480 Speaker 3: most ingredients will be adding at least sixty, if not 625 00:26:55,520 --> 00:26:58,159 Speaker 3: closer to one hundred calories per serve. So if you're 626 00:26:58,200 --> 00:26:59,680 Speaker 3: getting up there with six of those, you're going to 627 00:26:59,720 --> 00:27:01,800 Speaker 3: have six hundred calories, which is probably double what it 628 00:27:01,800 --> 00:27:04,639 Speaker 3: should really be. So when I'm encouraging clients to make 629 00:27:04,680 --> 00:27:06,360 Speaker 3: it smoothie, this is my formula. 630 00:27:07,080 --> 00:27:07,920 Speaker 2: My formula is. 631 00:27:07,880 --> 00:27:11,520 Speaker 3: One protein rich food, whether it is a protein based yogurt, 632 00:27:11,560 --> 00:27:15,080 Speaker 3: like you're a pro shavani or a protein powder. Then 633 00:27:15,119 --> 00:27:18,119 Speaker 3: I'll use one type of dairy or equivalent if you 634 00:27:18,200 --> 00:27:21,080 Speaker 3: prefer a plant based milk, so whether that skim milk 635 00:27:21,320 --> 00:27:24,160 Speaker 3: or whether that is almond milk, or in the case 636 00:27:24,200 --> 00:27:25,760 Speaker 3: I just use a little bit of coconut, which isn't 637 00:27:25,800 --> 00:27:27,960 Speaker 3: my first choice because it's client saturated fat, but it 638 00:27:28,000 --> 00:27:31,040 Speaker 3: does give a nice flavor. But then I wouldn't also 639 00:27:31,160 --> 00:27:33,960 Speaker 3: use yogurt, so to me, like, if you're going to 640 00:27:34,040 --> 00:27:35,760 Speaker 3: do milk and yogurt, you kind of got to split them, 641 00:27:35,840 --> 00:27:39,440 Speaker 3: unless yogat's occupying the protein section. Then I do one 642 00:27:39,520 --> 00:27:42,439 Speaker 3: fruitsh So that means if you're doing berries, you have 643 00:27:42,480 --> 00:27:44,560 Speaker 3: to only do half a banana unless you've got very 644 00:27:44,600 --> 00:27:47,760 Speaker 3: high energy demands. Veggies, I count this free so you 645 00:27:47,760 --> 00:27:50,320 Speaker 3: can put as much spinach, kale, anything green in there 646 00:27:50,359 --> 00:27:53,040 Speaker 3: as you want. And then I do one added fash 647 00:27:53,280 --> 00:27:57,280 Speaker 3: so I don't ever do chia plus vacseed plus linseeed. 648 00:27:57,320 --> 00:28:00,800 Speaker 3: I just do one now anywhere between a couple teaspoons, 649 00:28:00,880 --> 00:28:03,159 Speaker 3: maybe up to a tablespoon, but I certainly wouldn't be 650 00:28:03,240 --> 00:28:05,320 Speaker 3: super loading those, and I certainly wouldn't do that and 651 00:28:05,480 --> 00:28:08,760 Speaker 3: avocado or that and nuts and that and nuts spread. 652 00:28:08,840 --> 00:28:10,320 Speaker 2: I'd just pick one. 653 00:28:10,280 --> 00:28:14,239 Speaker 3: Because nutritionally they have fairly similar nutritional profile, particularly when 654 00:28:14,280 --> 00:28:16,000 Speaker 3: it comes to CHEAA flax and said. You don't need 655 00:28:16,040 --> 00:28:19,040 Speaker 3: all three and also they're expensive ingredients. So yeah, a 656 00:28:19,040 --> 00:28:21,399 Speaker 3: couple of tea spoons. You might go to a tablespoon 657 00:28:21,440 --> 00:28:24,320 Speaker 3: again if you've got higher energy requirements. 658 00:28:24,119 --> 00:28:26,560 Speaker 2: And that will give you about a four three fifty. 659 00:28:26,240 --> 00:28:29,440 Speaker 3: To four hundred calories smoothie, which is a substantial meal. 660 00:28:30,240 --> 00:28:32,320 Speaker 3: If you want a smoothie as a snack, it's only 661 00:28:32,359 --> 00:28:35,600 Speaker 3: two hundred calories. You're basically looking at the protein, the milk, 662 00:28:35,600 --> 00:28:37,639 Speaker 3: and maybe some berries. You don't need all of that 663 00:28:37,720 --> 00:28:41,000 Speaker 3: other stuff. So obviously our listeners will have different diet 664 00:28:41,040 --> 00:28:43,520 Speaker 3: you goals. If your goal is to gain weight, if 665 00:28:43,520 --> 00:28:45,640 Speaker 3: you're happy with your weight, you have high energy demands. 666 00:28:45,640 --> 00:28:48,720 Speaker 3: You might be breastfeeding, you've got small kids, you don't 667 00:28:48,760 --> 00:28:50,320 Speaker 3: need to lose weight. You might be off to get 668 00:28:50,320 --> 00:28:52,840 Speaker 3: away with a super smoothie, but most of us will 669 00:28:52,840 --> 00:28:55,320 Speaker 3: probably need to tone it down a little bit and 670 00:28:55,320 --> 00:28:57,400 Speaker 3: bring it down to three four hundred cow and. 671 00:28:57,400 --> 00:28:58,360 Speaker 2: The same with cereal. 672 00:28:58,400 --> 00:29:02,240 Speaker 3: You probably don't need cereal plus fruit plus dairy, so 673 00:29:02,280 --> 00:29:04,160 Speaker 3: you've either got to have small amounts of each of those, 674 00:29:04,200 --> 00:29:06,840 Speaker 3: so maybe a couple of tablespoons of a cereal, half 675 00:29:06,880 --> 00:29:08,520 Speaker 3: a cup of milk, and a bit of yogurt. But 676 00:29:08,560 --> 00:29:10,719 Speaker 3: you won't need all three in full serves because, as 677 00:29:10,720 --> 00:29:12,360 Speaker 3: I said, most of them are adding about one hundred 678 00:29:12,360 --> 00:29:14,800 Speaker 3: cowper serve, and very few of us will have that 679 00:29:14,880 --> 00:29:16,000 Speaker 3: high energy demands. 680 00:29:16,640 --> 00:29:19,120 Speaker 1: Yeah, and your formula is very much specific for I 681 00:29:19,120 --> 00:29:21,440 Speaker 1: guess smaller women for fat loss, right, because I would 682 00:29:21,520 --> 00:29:24,440 Speaker 1: typically give my more active ladies who might be slightly 683 00:29:24,480 --> 00:29:27,160 Speaker 1: in larger bodies between kind of that four hundred to 684 00:29:27,320 --> 00:29:30,920 Speaker 1: five fifty calories, again depending on energy demands as well, 685 00:29:30,960 --> 00:29:32,640 Speaker 1: So I'm very similar to you. I tend to do 686 00:29:33,000 --> 00:29:35,280 Speaker 1: one to two carb, one to two fat, and then 687 00:29:35,280 --> 00:29:37,520 Speaker 1: one to two proteins. But like you, if we're using 688 00:29:37,560 --> 00:29:40,080 Speaker 1: Greek yogurt and protein powder, I'm not going to use 689 00:29:40,120 --> 00:29:42,600 Speaker 1: full serves of both. If we've got berries and banana, 690 00:29:42,680 --> 00:29:45,040 Speaker 1: I might do half a banana or a small banana 691 00:29:45,040 --> 00:29:47,080 Speaker 1: and half a cup of berries. And I do like 692 00:29:47,120 --> 00:29:48,920 Speaker 1: to have a bit of a two to one veggie 693 00:29:48,920 --> 00:29:51,200 Speaker 1: to fruit rule, so I might do a third of 694 00:29:51,200 --> 00:29:53,719 Speaker 1: a zucchini a handful of spinach, So two is to 695 00:29:53,760 --> 00:29:56,040 Speaker 1: one and then maybe a banana with that. So I 696 00:29:56,160 --> 00:29:57,920 Speaker 1: like to get a bit of extra veg into the 697 00:29:58,040 --> 00:30:00,960 Speaker 1: smoothie if I can. In the morning it's like you're 698 00:30:00,960 --> 00:30:03,000 Speaker 1: doing like a chocolate flavored smooth I don't expect you 699 00:30:03,040 --> 00:30:05,600 Speaker 1: to dump in a whole handful of like spinach and zucchini. 700 00:30:05,640 --> 00:30:07,560 Speaker 1: But if you're doing more of like a green smoothie 701 00:30:07,640 --> 00:30:10,000 Speaker 1: or something, or a very based smoothie, I will take 702 00:30:10,000 --> 00:30:12,280 Speaker 1: that opportunity because honestly, a little bit of zucchini in 703 00:30:12,320 --> 00:30:15,000 Speaker 1: a smoothie you can't really even taste it. And then 704 00:30:15,040 --> 00:30:17,480 Speaker 1: in terms of the carbs, again, like you, Susie, I'm 705 00:30:17,600 --> 00:30:20,040 Speaker 1: very kind of conscious that if I have a bit 706 00:30:20,080 --> 00:30:21,600 Speaker 1: of fruit in there, I'm not going to load up 707 00:30:21,640 --> 00:30:25,080 Speaker 1: with milk and yogurt and cereal and you know, honey 708 00:30:25,080 --> 00:30:27,920 Speaker 1: as well. So I'm really conscious to just control the 709 00:30:27,960 --> 00:30:31,120 Speaker 1: carbohydrate portion overall. Most of my clients, I'll be looking 710 00:30:31,120 --> 00:30:34,280 Speaker 1: at between sort of thirty to sixty grams of carb 711 00:30:34,520 --> 00:30:37,719 Speaker 1: over all in that smoothing, depending on what their goals are, 712 00:30:37,800 --> 00:30:40,160 Speaker 1: what their backgrounds are, what their health conditions are, do 713 00:30:40,200 --> 00:30:43,040 Speaker 1: they have insulin resistance so they're going through perimenopause, and 714 00:30:43,120 --> 00:30:45,400 Speaker 1: how much exercise they're getting in as well. So it's 715 00:30:45,440 --> 00:30:47,800 Speaker 1: a difficult question to answer because we're all different, we 716 00:30:47,840 --> 00:30:50,880 Speaker 1: all have different energy demands. But I do have a 717 00:30:50,920 --> 00:30:53,840 Speaker 1: basically a good rule of thumbwhere I really want to 718 00:30:53,840 --> 00:30:55,520 Speaker 1: see a fat serve in the smooth in the morning 719 00:30:55,520 --> 00:30:57,520 Speaker 1: for my clients because fats are so important for our 720 00:30:57,640 --> 00:31:01,200 Speaker 1: energy cellular process as hormones. And a really high amount 721 00:31:01,240 --> 00:31:03,880 Speaker 1: of protein like most of my ladies between twenty to 722 00:31:03,880 --> 00:31:06,800 Speaker 1: thirty grams, and a minimum of protein in that breakfast smoothie. 723 00:31:06,880 --> 00:31:08,840 Speaker 1: So it might not be a full scoop of protein powder. 724 00:31:08,840 --> 00:31:10,880 Speaker 1: It might be a half scoop of protein powder. You 725 00:31:10,960 --> 00:31:12,400 Speaker 1: might have a bit of skin milk in there, and 726 00:31:12,440 --> 00:31:14,840 Speaker 1: a couple of tablespoons of Greek yogurt because Greek yogat 727 00:31:14,840 --> 00:31:17,320 Speaker 1: makes a nice thick smoothie as well. So it's about 728 00:31:17,320 --> 00:31:20,160 Speaker 1: that overall balance. Overall, if you want to use all 729 00:31:20,200 --> 00:31:22,880 Speaker 1: of the ingredients and that's super smoothie, just tone down 730 00:31:22,920 --> 00:31:25,520 Speaker 1: those portions. Use a teaspoon of each of each of 731 00:31:25,560 --> 00:31:28,680 Speaker 1: the different seeds. Use a small banana half a cup 732 00:31:28,680 --> 00:31:30,600 Speaker 1: of berries instead of a large banana and a full 733 00:31:30,640 --> 00:31:32,720 Speaker 1: cup of berries. But again, if you're happy with your 734 00:31:32,760 --> 00:31:35,160 Speaker 1: weight and you're maintaining your weight and you're doing that 735 00:31:35,240 --> 00:31:38,160 Speaker 1: and it's working for you. Absolutely, there's absolutely nothing wrong 736 00:31:38,200 --> 00:31:40,440 Speaker 1: with it. All of those ingredients are very, very nourishing. 737 00:31:40,720 --> 00:31:43,040 Speaker 1: It just depends on are you getting closer to your 738 00:31:43,080 --> 00:31:45,360 Speaker 1: goals or are you not able to achieve your goals 739 00:31:45,400 --> 00:31:47,080 Speaker 1: if you need to continue to do the same, or 740 00:31:47,120 --> 00:31:48,760 Speaker 1: if you need to change it up a little bit. 741 00:31:49,040 --> 00:31:50,680 Speaker 3: And the other thing I would say about as smoothie 742 00:31:50,680 --> 00:31:52,640 Speaker 3: a is a meal, keep in mind that a meal 743 00:31:52,680 --> 00:31:55,160 Speaker 3: should fill you for at least three hours, So if 744 00:31:55,200 --> 00:31:58,040 Speaker 3: you're smoothie's only keeping you full for nineteen minutes, you 745 00:31:58,080 --> 00:32:00,200 Speaker 3: may need it to be more substantial or may not 746 00:32:00,240 --> 00:32:02,040 Speaker 3: be the most filling choice. So I don't mind is 747 00:32:02,120 --> 00:32:04,760 Speaker 3: smoothies feel people up, but I find sometimes they're consumed 748 00:32:04,760 --> 00:32:06,360 Speaker 3: as a bit of an extra as opposed to a 749 00:32:06,360 --> 00:32:08,240 Speaker 3: whole meal. So maybe we'll eat them as the meal 750 00:32:08,280 --> 00:32:10,080 Speaker 3: and then have some solid food. So if it's that 751 00:32:10,200 --> 00:32:13,440 Speaker 3: substantially smoothie, it should be filling you for several hours 752 00:32:13,480 --> 00:32:15,520 Speaker 3: because of the number of calories, So just keep that 753 00:32:15,600 --> 00:32:17,000 Speaker 3: in mind as well and make sure that you are 754 00:32:17,000 --> 00:32:20,360 Speaker 3: getting that satiety from it, because liquid calories are not 755 00:32:20,440 --> 00:32:22,200 Speaker 3: always as filling great. 756 00:32:22,200 --> 00:32:24,120 Speaker 1: All right, well that's our final segment and that brings 757 00:32:24,160 --> 00:32:26,480 Speaker 1: us to the end of another episode of the Nutrition Coup. 758 00:32:26,600 --> 00:32:29,480 Speaker 1: So don't forget. We have our scientifically formulated range of 759 00:32:29,760 --> 00:32:32,479 Speaker 1: supplements at designed by dietitians dot com. We have very 760 00:32:32,560 --> 00:32:35,120 Speaker 1: high quality protein powder there. We have a digestive blend 761 00:32:35,160 --> 00:32:37,200 Speaker 1: and a hormone blend. We also have our range of 762 00:32:37,200 --> 00:32:40,080 Speaker 1: functional hot chocolates and our brand new range of creatine, 763 00:32:40,120 --> 00:32:43,479 Speaker 1: which we firmly believe most healthy women should be taking daily. 764 00:32:43,680 --> 00:32:46,520 Speaker 1: So jump online. There is a Creatine Frequently Asked question 765 00:32:46,640 --> 00:32:49,960 Speaker 1: page online designed by a Dietitians dot com and we 766 00:32:50,000 --> 00:32:52,000 Speaker 1: will catch you all in the next podcast. 767 00:32:52,320 --> 00:33:05,680 Speaker 2: Have a great week.