March 11, 2025 • 30 mins
Is childhood obesity on the rise in Australia? On this week’s episode of The Nutrition Couch, Leanne Ward and Susie Burrell dive into the latest alarming statistics on childhood obesity and the steps we can all take to ensure our kids stay healthy for years to come.
Key topics covered this week:
- The state of childhood obesity in Australia: Why 2.2 million children are at risk and how it’s more than just a diet problem.
- What parents can do: From waist measurements to healthy snack swaps, simple strategies to keep kids healthy.
- Carbohydrate loading: Are you eating too many carbs? Why your breakfast may be super-loading your carb intake without you even realising.
- Housework and exercise: Can cleaning your house be as good as a workout? Find out if scrubbing floors can count as physical activity!
- Listener question: What’s the truth behind burning calories while doing housework? Is it a real workout or just wishful thinking?
Plus, we share our expert thoughts on why balancing carbohydrate intake is essential, how to get kids active without breaking the bank, and why some so-called healthy meals might be doing you more harm than good.
Listen now for our insights on these crucial topics, and hear what parents can do today to turn the obesity crisis around!
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Are you a parent or a cara, or maybe you're
a teacher or you work with children. At some point
in time, you may have noticed that kids are getting
bigger and bigger, and in some cases it's quite alarming.
Today on the Nutrition Couch, we share some recent statistics
and a new study about Bussie kids and their weight
and what we can do as parents to keep our
(00:22):
kids healthy and fit for many generations to come. Hi,
I'm Leanne Ward and I'm Suzy Burrow, and together we
bring you The Nutrition Couch, the weekly podcast that gives
you up to date on everything that you need to
know in the world of nutrition as well as childhood obesity.
Speaker 2 (00:37):
Today we also chat car bloads.
Speaker 1 (00:40):
We also share our thoughts on a delicious new breakfast
and our listener question is all about housework and burning
housework calories.
Speaker 2 (00:47):
But to kick us up.
Speaker 1 (00:48):
Today, Susie, we are talking all things childhood obesity because
I was at my parents' house last night and this
came on the Channel seven News and it was saying
something like two point two million children I expect to
be obese in the next few years if we don't
do something, and I thought that's huge, Like that is
very very alarming. So there was a major international study,
(01:09):
there's actually two this week published in the journal Landset,
which is a very well respected journal, but it was
led by Australian researchers and basically what they found was
that kids and adolescents in Australia have actually experienced some
of the fastest transitions to obesity compared to the rest
of the world. So as Australians, we're very competitive, but
(01:30):
this isn't something that we want to win, you know,
this isn't a racist not something we actually want to
be on top. It's actually quite scary. So researchers are
saying without some really urgent policy reform and action and
really some hard work from the parents, the forecasting is
suggesting that basically one third one third, or two point
(01:50):
two million children and young people in Australia will become
obese within the next twenty five years. So that's two
point two million children and young people will be obese
and one point six million have the potential to be overweight.
That is absolutely massive.
Speaker 2 (02:07):
So when we.
Speaker 1 (02:08):
Talk obesity, it's not just the parents' responsibility. It is,
but it's not that there's so many systems and environmental
issues and policy reforms. There's a whole lot of things
that need to change. Obesity is a multifactorial issue. It's
not just oh, it's what you put in your mouth.
It comes, you know, budgeting comes into line, knowledge comes
into perspective. It's about the systems, it's about the environment,
(02:30):
what is provided, it's about what's advertised to children as well.
But this is you know, it's quite an alarming study
and it it presents a really nice discussion for us today, Susie,
both with you know, as parents, you your boys are
what are they now, nine or ten?
Speaker 3 (02:44):
My boys are nine? Yeah, you girls are gorgeous. They're
in near four. They're getting a bit gross at SHD
by one dioda the other day. But you know, I
will say that there is a few kids at the
school who are definitely significantly overweight, and you know, it's
(03:06):
unsettling to see now. It is complicated, you know, in context,
I work as the childhood obesity dietitian at the Children's
Hospital for over ten years well how many years ago, now,
like a good ten to fifteen years ago. So I
worked at the frontline with it, and certainly from when
I began in the early two thousands, the degree of
obesity changed dramatically, particularly with some cultural groups, and it
(03:29):
was it the Children's Hospital at Westmeats in the Western
suburbs of Sydney. But what we do know is that
children have access to a lot more calories over time.
If you think that traditionally we would have three meals
a day, or kids would go off to school with
a little juice popper and apple and a vegemite sandwich,
whereas now there's a lot more time spent on food.
(03:51):
So it's complicated as you describe. First of all human
beings eat what food's readily available and what food is cheap.
Certainly more processed food appears to be cheap easy because
if you're going to buy all the fresh food, the
lean protein, the vegetables, that requires a number of steps
of preparation, whereas picking up a maca'scappy meal is you know,
five dollars at many times, So there's that issue. I
(04:13):
think the overall observation I have working in this area
for a long time is yes, there's absolutely government things
that can be done, there's things that can be done
within supermarket settings, but it's just very tricky for busy
parents on the juggle. I think keeping kids in activity,
particularly as they move through upper primary school years to
high school, is tricky and expensive. You know, sports registrations
(04:35):
are hideously expensive. Then you've got to buy all of
the uniforms, Like that's hundreds of dollars per sport, per term.
That's a lot for the average parent. So there's that
as an issue. Parents are split families, so there's single
parents who struggle perhaps to find time to work full
time and get kids to the park and to be active,
so kids may then be en after school care. And
(04:55):
then on top of that, generally speaking, overweight kids tend
to have a high carb a high diet, and if
they're then not active, weight gain over time. So that's
things like process breakfast, cereal, white breads, fruit juices, flavored drinks,
the snack boxes full of rice, snacks, dried fruit, musley bars, crackers,
you know, all of those foods that are still marketed
(05:17):
to children tend to be fairly high carbohydrate. You know,
they come home, they may not be active and they're
eating snacks, they're watching too much screen time, and then
kids you know generally will err towards high carbohydrate dinners.
So pasta rice. They're also more cost effective for parents,
So you know, in terms of things to first of
all check and you know, we're not talking about this
to shame parents or make people be worried or overly
(05:40):
worried about kids weight. That's certainly not the intention, but
it is certainly an issue. You will know someone whose
child is overweight. I'll describe it to parents as going
too quickly. So overweight children might look older. They may
be wearing clothes sizes a lot bigger than their age,
so they might be ten and wearing a size fourteen
or a really telltale sign. Is even more important than
weighing is checking a waste measurement. So the waste of
(06:01):
children under the age of ten or pre pubertal children
should be less than half their height. So if your
child's one twenty, their ways should be less than sixty.
So that's a really sort of nicer way to be
measuring kids rather than sticking them on the scales. I'm
sure many of this is will remember being weighed at
high school and how traumatic that was for many of us.
So we're certainly not encouraging people to be weighing small children,
but keeping an eye on growth rates and making sure
(06:23):
that they're sort of wearing similar clothes eyes to their age,
or just keeping an eye on that waste measurement. So
that the most important thing for all of us as parents,
whether you're dealing with a preschool child, a primary or
particularly high school, is keeping them as active as possible. Kids,
particularly girls, as they move into high school, will or
away from structured sport, which means they're sitting down and
(06:43):
in front of screens all the time. So the more
you can be active as a family, the more you
can afford to have them in structured sport. If you've
got a dog, make it a family event to walk
the dog, you know, getting away from the screens. The
recommendation is for two hours or less per day. It
sounds a lot, but it's not. It's very easy to
have kids. It's on a screen six eight hours a
day sometimes, particularly if you're a working parent. You know,
(07:04):
pay attention to the quality of the food. You know,
if you can away from the processed snacks and go
for more protein rich options. If you've got a very
hungry child, protein rich snacks will be much better, so
cheese sticks, yogurt tubes. I was talking to a mum
this morning. High protein products are not appropriate for children,
but definitely kids size yogurts, and just limiting treats. You know,
(07:26):
I observe even in myself, the kids are constantly looking
for treats. They expect to treat after every meal, they
expect to treat on every outing, and that can add
up to multiple serves of discretionary food per day. I
think Australian data suggests that up to fifty percent of
calorie intake can come from discretionary foods in small children.
So that's basically junk food they shouldn't be eating, so fruit, juices,
(07:47):
snack food bars, banana bread at the cafe, muffins, cookies.
That really does add up. And if you've got a really,
really active child who's naturally lean, it's not so much
of a concern. But if you do have that child
who does tend to carry away more easily, they're a
more stocky frame, they go through puberty early, they're not
overly active, and plus that team with that high carbohydrate diet,
these are all the factors that I'd be looking at.
(08:09):
And I've said to you before on the podcast, I'm
horrified when I go to kids parties and the parents
are serving soft drink like it's literally poison, Like why
are you giving it to small children? I think it's
okay to say there's some foods that are not appropriate
for children, and soft drink is one of them. You know,
there is no place for it in a healthy diet
of any child. So all of those structure is really
(08:29):
really important. And yeah, if you are concerned, just do
a quick waste measurement because that can give you an idea.
And we're not suggesting putting kids on diets, but basically,
over time you want to slow down weight gain and
get them to grow into their weight if they've put
on weight a little bit too quickly one percent.
Speaker 1 (08:43):
I was just going to say the same thing where
we're absolutely not suggesting that you diet your kids, that
you put them on the scale, or that you become
hyper focused on their weight. Just allow them to grow
into their weight, install the weight gain and allow them
to kind of catch up to it over time. So basically,
when Zusi mentioned the guy lines, I'll just go back
and re mention them because the guidelines from an activity perspective,
(09:05):
and these come from the Australian in Shuit of Health
and Welfare for children who are two to four. So
my little mea is three, she fits in this. In
this guideline of small toddler aged children, when they're not
in school, small children should be engaging in one hundred
and eighty minutes a day three hours a day of
physical activity, including energetic playing. So we want them up,
(09:27):
we want them active, we want them running around, we
want them you know, playing outside three hours a day
for tolerance small children, and screen time is absolutely limited
to sixty minutes. Now once children are a little bit
older and they're in school, children age five to seventeen
need a minimum of sixty minutes a day of moderate
(09:48):
to vigorous physical activity. That's not reading a book, that's
not going for a little walk. It's moderate to vigorous
physical activity sixty minutes every single day. And that is
really hard to fit in when kids are at school
for the majority of the day.
Speaker 2 (10:03):
It's really hard.
Speaker 1 (10:03):
You have to make a really conscious effort. But just
like adults, kids sit too much. Our lifestyles are two
centuries no wonder, we have an issue with rising rates
of childhood you know, children being overweight and obeat, so
they're the current guidelines from the Australian Institute of Health
and Welfare. Now, going back to the study that I
mentioned at the beginning, it basically used data from over
(10:24):
two hundred countries and territories around the world and was
able to forecast that within Australia, sixty percent of all
adults that's three point eight billion people and a third
of all children and young people being nearly seven hundred
and fifty million, will be overweight or obese by two
thousand and fifty, assuming that the current trends continue, we
(10:48):
keep doing what we're doing. So it's really really important
to bear in mind that we don't obviously want kids
and adults to be obese, because not only is that
not great for their physical or mental health as so
may have impaction my gut health and a WACO buying perspective,
and may also lead to things such as issues with
fertility later on, hypertension, type two diabetes, fatty liver disease.
(11:10):
There's a whole host of I guess issues that can
come from childhood obesity in adults being obese as well,
but it's not just movement and nutrition as well. There's
a whole range of issues and food industry is a
huge one. Like how we market to children the major
sporting codes. If your kids are sitting down and they're
watching the cricket and an advocate of c comes on repeatedly,
(11:32):
you know, three four, five, six times in a thirty
sixty minute period, of course, children are going to think
that that's okay. So we need a huge policy reform.
It in a reform in terms of marketing and the
media to children. If we constantly see you know, soft
drinks on the back of buses, if we constantly see
ultra processed foods in you know, supermarkets and magazines constantly
(11:53):
on TV, that's just going to show children that these
foods are okay in their everyday thing. So it's a
huge factorial issue. And obviously food companies and supermarkets have
a really vested interest in you know, they create huge
profits from selling ultra process foods to young children. It's
got shep ingredients that pack full of.
Speaker 3 (12:13):
Children's actually get a free piece of fruit, though we'll
check the box because we get a free piece of fruit,
but will half price the discretionary food all the time,
Like come on, so yes, the less time you spend
in the processed food sections of the supermarkets. That's one
of the best things you can do to reduce discretionary
food intake. That's for sure, hun.
Speaker 1 (12:32):
Percent, And I won't go on any further. I could
rent for this rante. She's getting ready, and public health
nutrition does my first job and degree, so I will pass.
Speaker 2 (12:39):
Over to Susie to talk about carbloads.
Speaker 3 (12:42):
I can stop ranting, yes, but I think you get
the message, and certainly we're here for information, and actually
that leads in nicely. We're just about to drop an
e book, Your Kids Their Food, which is a massive
e book that is over two hundred pages full of
our best tips for nutrition for toddlers, primary school as
children and teenagers. When I finished writing that, as well
as about thirty family friendly recipes, so that hopefully the
(13:04):
next couple of weeks. We're just finishing it up now,
So watch this space if you are a parent, All right, Leanne.
I wanted to talk about carbohydrate load because I don't
think we've ever spoken about that. Have we spoken? Have
you heard the word carbohydrate load on our potty before?
Speaker 2 (13:17):
I don't think we have no good one.
Speaker 3 (13:19):
And the reason I wanted to talk about it was
we routinely talk about carbohydrates. We have talked about glycemic index.
And I noticed a client this week when I was
giving feedback on her food diary, because I do get
food diaries every day, which is just very fulfilling work
to send back. Everyone's actually very voyeuristic to see what
everyone's eating. But one of the things I said fed
(13:41):
back to my client was, oh, that is just a
big breakfast. And when she replied to me, she said, oh,
because I had two eggs, And I said, no, it's
not the eggs. It is the toast and the coffee
and the baked beans and the fruit that you've had.
I said, that is like eighty gramds for carbohydrate, which
is probably close to what you need for the entire day.
(14:02):
And I thought it's actually interesting because breakfast in particular
can be a time we do super load the carbs
without even realizing it. So to lead into this what
is a carbohydrate load? So leand and I are certainly
not anti carbohydrates. We know good quality carbohydrates like whole
grain bread, cereals, legumes, starchy veggies like potatoes, sweet potato,
(14:23):
corn have a very important role in fuelling the muscle.
But we do know that sometimes we are consuming too
much carbohydrate for the amount of activity that we're doing,
particularly as we get older, and a lot of our
women lose some of their metabolic efficiency as we lose
the protective effect of estrogen in our forties and fifties,
and many of us do need less carbohydrate and more protein.
(14:44):
That is a known metabolic position to help reduce inflammation
and prevent weight gain over time. Now that prescription is
certainly not low carbohydrate, it's sort of reduced a more
moderate approach similar to a CSIO thirty to forty percent,
and sort of translate into serves of carbs through the
day and a little bit less at night. So that's
a model that works well for sustainable weight loss. But
(15:07):
what does tend to happen through the day is that
we super stack the carbs and that gives what we
call a higher carbohydrate load, which means that a meal
is proportionally hiring carbohydrate, and that basically tends to be
it doesn't matter no matter how healthy the carbohydrates are,
there's just too many of them at one meal. So
what we need to keep in mind is, particularly when
it comes to breakfast and even lunch if you're reaching
(15:30):
for rice and kinoi type products, is that you have
to keep in mind that fruit, whilst very healthy, does
have a carbohydrate load that's not unlike most vegetables, the
non starchy vegetables, which are mostly water, they don't have
a lot of carbohydrate, with the exception of potato, sweet potato, corn,
pumpkin and cart are still very low in carbohydrate even
though they're orange.
Speaker 2 (15:51):
But what happens at.
Speaker 3 (15:52):
Breakfast I find if people are using yogurts, fruit, yogurts milk,
because dairy milk does have a carbohydrate load, as does
oat milk and soy milk. Almond milk tends to be
a bit lower. And then they'll may also have fruits,
so some sort of berries, but also maybe banana or
stone fruit. Mango is another popular one. And then if
you're having eggs and having them with toast, you're basically
(16:14):
getting four or five serves of that carbohydrate. We absolute
amounts may translate into as much as eighty per hundred
per meal, which is pretty high. So an active female
may have, you know, one hundred and fifty grams of carbohydrate.
Someone with intolin resistance may only need one hundred one twenty,
so we really try and make sure our intake is
even amounts of say thirty forty grams per meal. So
(16:36):
I just wanted to talk about it in terms of
people who do stack. So if you're someone who adds
dried fruit to things, if you're adding any kind of
syrups like honey, if you're having multiple serves of fruit
per day, if you use grain mixes like rice and
quinoa and then finish the meal with a piece of fruit,
if you're adding bread, each one of those is a
carbohydrate server and you do have to add them together.
(16:58):
And so if you're struggling and you have milk, coffee
in the morning, cereal, grains, bread, just check on those
carbohydrate loads and you might find that that's where things
are overdoing it a little bit, particularly if you're adding
fruit at the end of different types of meals, or
having things like sushi which is sort of the brown
rice at amamae beans and then fruit as well, you
can see they all stack and you extend up having
(17:19):
a little bit too much fuel overall. That'd be more
relevant as well. If the goal is fat loss, or
you're finding that you're having difficulty losing weight. It's certainly
worth having a look at the carbohydrate load of your
meals or basically how many grams of carbohydrates are going
in at each meal, and you may find you can
trim them down a little bit without changing much at all,
and that might be the difference between losing body fat
(17:39):
or not.
Speaker 1 (17:40):
Yeah, and it's certainly not relevant for people who are
super active. They don't really have issues with their weight,
or you know, they don't really have much into them resistance,
or they didn't have justational diabetes room pregnancy. It's certainly
certainly more relevant for some and not others. But it
actually brings to mind a really good example. Or had
a client, think it was about a week ago, Susie
and she went out and she took a screenshot of
(18:01):
the menu and she said, previously, working with you, I
absolutely would have got the nourish bowl, but now I
didn't and I got the thing. She ended up getting
a grilled chicken burger instead, And most people would be like,
oh my goodness, that's not a better choice. And I
was like, well done, I'm so proud of you. And
she's like, I would have never in my life ordered
a grilled chicken burger. I would have always got the
nourish bowl. And the reason that I was like, that's
a great choice for fat loss for her goals was
(18:23):
because the nourish bowl on the menu, like many, was
sweet potato corn e noir and dried cranberries in it.
There was like three or four servings of carbohydrate in there.
Speaker 2 (18:33):
There was minimal protein.
Speaker 1 (18:35):
Like, yes, quinoa has a little bit of protein in there,
you know, there's a little bit coming from a few
nuts and seas and a couple of grams out.
Speaker 2 (18:41):
Of sweet potato corn.
Speaker 1 (18:42):
I get it, but it doesn't have the twenty five
to thirty grams of protein I ideally need her to get
in permere. It was heavy calm, it was low protein,
so it wasn't ideal, and the grilled chicken burger was
actually a much better option for her. She didn't have
any chips with it, and she had a sight salad
with it, so it actually worked out to be way
less calories, way better macro nutrient distribution. And she said
(19:03):
to me, in all honesty, I felt so much more
satisfied having the burger than I would have had the
Norrish bowl, because I've had the nosh bowl. Then I
would have felt the need to be like, oh my gosh,
I'm so healthy. I did such a great job at lunch.
Then I probably would have gone home and had some
like ice cream and a glass of wine at dinner time.
Speaker 2 (19:19):
And that's you know, that's the reality. That's what a
lot of people do.
Speaker 1 (19:21):
You know, they're choosing what they would consider really healthy choices.
So I think it is a really important discussion. It's
not to say that the Nush bowl isn't healthy. I'm
not arguing that all of those ingredients aren't healthy. Is
it appropriate for fat loss for most women? Probably not,
because the calorie and the overall car bload is far
too high for most of us.
Speaker 2 (19:39):
So a good little discussion.
Speaker 3 (19:42):
It is such a good example, those Norrish bowls. I
say that I often give that feedback to clients. He'll
send me the menu and they'll say, I'm thinking of
having the Norrish bowl and one like you look at
qinoa sweet potato and a ma may bean's a bit
of rice like they just stack plus off at avocado
they're nuts and sea is.
Speaker 2 (20:00):
Like it's so many looms. Yeah.
Speaker 3 (20:02):
And also the other thing I'll always talk about with
clients is what do you feel like eating, because often
they don't even feel like having the nourish ball, which
means they have it and they think they've been holier
than now and then they go home and have the
dessert as well. So you absolutely right. It's a good
example one you can check your carbohydrate loads or amounts
in something like my Fitness Power if you just want
to have a quick look at them, and it can
(20:23):
be really eye opening, particularly with things like different crackers
or breads that you might be having that you don't
realize are a lot denser, even something like a sour dough.
But this leads really nicely into my product of the week,
which you're going to talk through, because this is a
classic example of super stacking because it's our good old friend,
the Cye bowl, and we all love in a Sye bowl,
(20:45):
we particularly love it in a way. But tell us
what's going on in the commercial of Syde bowls that
you have seen LeAnn at Woolies. They're selling quite a
few of them, so.
Speaker 2 (20:55):
These own the new ones at Woolli's.
Speaker 1 (20:57):
But I must say that the ones that you would
typically get at a cat I've just come off the
back of a lovely Noose holiday and the assigh bowls
are rampant down on hasting dr So just.
Speaker 2 (21:07):
You look everywhere and everyone's in there active. We're having
an ASSII bowl.
Speaker 1 (21:10):
And what a lot of women fail to realize is
that it's more like dessert.
Speaker 2 (21:14):
Like it's a nice treat, but it's certainly a treat.
It's not a balanced breakfast option.
Speaker 1 (21:18):
It's certainly not a balanced option if you're looking to
control your blood traz or your hormones. Because a lot
of those bowls, the assign isn't sort of the worst
part about it. It's the fact that you then put
a whole ton of fruit on top. You might put
honey or whack peanut butter all over the top. A
lot of people will put a little piece of a
vegan brownie on top and then cover it with more
nuts and seeds and sugar.
Speaker 2 (21:38):
So they can be easily.
Speaker 1 (21:40):
Six to eight hundred calories and can easily contain about
fifty to eighty grams of carbohydrate per bowl. And if
you've done the huge walk up to Hell's Gate back
and it's the middle of summer, sure it might be
a great option. But for most of us, it's just
far too much from a calorie of sugar and also
a carbohydrate perspective. So the ones that are commercially available
in wool wars, the brand is is it sand Bison
(22:04):
Sandbison Amazon Let's cover super very Asai bowl currently on
saleate wool wors generally retailing for six dollars fifty for one.
This week it's on SALEATE for five dollars. So certified organic,
plant based and dairy free plant based organic.
Speaker 2 (22:19):
Now, ingredient wise, we have.
Speaker 1 (22:21):
Forty seven percent asie pure and that's made up of water,
a saie tapioca syrup which will be a type of
sugar cane syrup, another type of sugar, reef atoll which
is a sweetener, water, alavia juice, carrot juice, blueberry juice.
So there are again types of you know, juices and sugars,
even though they're fruit based and they're more natural. Got
(22:41):
some citric acids, some sunflower lethcein and a mulsifier, some
guagum and some flavor and then it's topped with oats,
brown sugar, coconut oil. And what's the last ingredient cashew.
So aligens are gluten in cashew, so sorry, definitely not
gluten free, but it comes from Brazil and it's one
serving bowl. I imagine you get in the frozen food section.
(23:02):
I would imagine, Yeah, there's a few of them in
the freezer. There's like a pure you can get as well. Now, yeah,
the puros aren't too bad though, because they're sort of
the purest sigh. I've seen them and they're not too bad,
especially if you blend them with a bit of Greek
yogurt to get the protein up. But this one is
close to one thousand kilodules overall, three grams of protein,
four point eight grams of fat per serve. Forty eight
(23:25):
grams of carbohydrate are served with fifteen grams of sugar,
So the overall sugar content is I would say, absolutely fine.
From a breakfast perspective, sixteen grams of sugar. I've seen far, far,
far worse. I think that's fine. Carbohydrate wise, you're talking
basically fifty grams of sugar though, so it is a
little bit higher. Four grams of dietary fiber, which isn't insignificant,
I don't mind that, and thirty milligrams of sodium, which
(23:47):
is basically insignificant. So quite a heavy carbohydrates option. But
as I said, if you are working at and it
is the middle of summer and you are sweating, and
you've come back from the big Hell's Gate walk at Musla,
this could.
Speaker 2 (23:59):
Be a good option. Body is called love in protein.
No one's doing that walklan, No one's doing that at
the moment.
Speaker 3 (24:04):
I don't know many people who do the Hell's Gate
walk all the way. But can I say that a
cygh bowls at Yambar at the Yamber Kiosk are so
delicious and they have like a kid size one which
I particularly like because you can get all the flavors.
But that's only on holidays. I say, a cy bowls
only on holidays. That's my rule. So yeah, they're not
(24:25):
as healthy as you think. In the supermarket and likely
and said, if you're like a little bit of that stuff,
you can mix it up with some yogurt, But I
say you keep it for holidays. It's nice and clean.
It gives you motivation to go to Hawaii, doesn't.
Speaker 2 (24:36):
Absolutely, But yeah, it's much better if you make yourself.
Speaker 1 (24:39):
When you can actually just get the Saii paletta itself
and then you can blend that with some frozen blueberries
and some Greek yogurt. Put a little bit of lower
sugarg granola on top, sprinkled a little bit of cheer
seeds or a tiny bit of peanut butter on top,
and a much more nourishing and balanced option from a
macronutrient perspective, if you do it yourself at home, the commercial,
pre made or pre bought ones just don't cut it
(24:59):
unless it is and it's sort of an occasional thing.
It's certainly not something I would ever be putting into
my client's meal plans regularly. They're just too h The
carb to protein ratio is not on for fat loss.
Speaker 3 (25:09):
Put it that way true, And I just I'm not
a massive fan of overly sweet breakfast. I find that
they can really drive appetite. I think sometimes there is
growing evidence to show savory breakfast and much better for
appetite control. So if you're a hungry person, I'd be
keeping away because they are more like dessert really, So
just keep that in mind for special occasions or after
you've done an enormous hike. Is a little rewood, all right,
lely and well, I wanted to finish this week because
(25:31):
I had a really interesting conversation with a client of
mine who had talked about she hadn't been exercising, but
she said, oh, but I did clean the house. And
when I spoke to her in more detail, it was
like an old school clean. It wasn't like a top
surface clean like I do with the wipes. It was
a full on scrub the bathroom, wash the floors by,
you know, with the mop. And I thought, actually, it's
(25:52):
good to talk about that because a lot of us
will invest in a cleaner and then go to the
gym when really we could probably skip some of the
cleaning and do our own. Because you do get a
pretty good burn. It is an absolute good workout if
you're in there doing the hard yards, like you're literally mopping,
scrubbing the floor, doing all the vacuuming, picking things up,
scrubbing the bathroom. So yeah, I think if you're an
(26:14):
old school cleaner like my Italian mum down in Woollongong,
who literally scrubs everything with bleach, you can absolutely count that,
I would say as physical activity. And you know, because
you're a bit puffed, do you know, you're really getting
a good workout. It's involving a lot of muscles and
on the floor. But if it's really just more of
a surface, no, you can't count it. But for any
old school cleaners out there who are wanting to save,
(26:34):
because let's be honest, how expensive are cleaners. They're expensive.
If you're wanting to get in there and scrub your
own bathroom and do all your own floors, absolutely you
can count that as some sort of activity, which is
why in the olden days when there were no cleaners,
the women were pretty skinny because they used to scrub
and mop everything themselves and do all the washing my hands.
So there's a bit to be set in it, particularly
if you do have a pretty large house and you
(26:55):
do that real old school cleaning. But I'm safe to
say that if it's my cleaning, maybe not so much.
You stuff to go to the gym.
Speaker 1 (27:01):
Yeah, and I agree, because the reality is that even
if you did do that type of you know, deep clean,
how often are you doing it. You're not doing it
every day, You're not doing it five or six times
a week, whereas that's how much you really should be
moving your body.
Speaker 3 (27:13):
I think old school no, I think old school cleaners,
like my mom, they clean hard, like yeah, they clean
hard daily, like that's old school because in that those
generations they never had cleaners. But I think it's more
people who had cleaners where we're not used to that
(27:33):
old school hard cleaning. But you know, if you're regularly mopping,
doing windows all that stuff, I think there'll be a
group listening who do still do that hard school cleaning.
I think in that instance, like gardening, like full on gardening, yes,
but I don't see it as much in the younger
generations because we we rather pay the cleaner and go
to the gym, whereas people probably fifty to fifty five above,
(27:56):
they still hardcore clean. And I say, yes, you can
count it if you're an old school person, if you've
never had a cleaner and scrub, I bet your mum
would be a hard Sophie would be a hardcore cleaner, yeah.
Speaker 1 (28:07):
But not daily like she's like once a week, once
a month kind of thing. Like I think most people
can't afford cleaners, which is fair, but they just don't
have the time to do that because most households have
two working parents in the household and there's literally just.
Speaker 2 (28:19):
No time in the day to do that kind of thing.
Speaker 1 (28:21):
So I think, you know, most of us are happy
to clean a deep clean once a week if we're lucky,
if not, you know, once or twice a month. Like
that's I think that's the honest reality for most people.
Speaker 3 (28:31):
We will see, you know what, if Land's too young
in her thinking about cleaning the house, Let's see if
we hear from Sophie.
Speaker 2 (28:37):
Too busy, that was time to clean that much. I
don't have friends that you know, ninety percent of my
friends are working.
Speaker 3 (28:44):
Yeah, but I'm not talking about your age. I'm talking
about people who are a bit older, who hardcore clean
and have never had a cleaner. Let's see, let's get
some feedback, all right, Well, well that wraps up.
Speaker 2 (28:54):
The potty today. We'll have a little tip off air
about it that.
Speaker 3 (28:57):
We're allful with us rights here who's doing that?
Speaker 2 (29:00):
Also?
Speaker 1 (29:00):
You know what is a really good workout is packing
our protein powlot Because our bag got ten proteins and
a box. It's like five kilos a box. You know,
you carry them in from the from the storage space.
You've got three four boxes. You're carrying twenty kilos of
protein in. Then you're packing them, you're turning around, you're moving.
Sometimes I get a sweat on if I don't have
the air con on when I'm packing the protein orders.
Speaker 3 (29:18):
Well, wait, I just got three palettes delivered today and
had to unload them all myself, and let me tell you,
it was definitely a workout. And when I'm going to
share this, when the delivery man said to me, he
asked me how old I was, because I said I
can do it quick. Because I didn't want him to
leave the palette. I said, I promised you I can
do it quick, and he was like looking, and then
I did it and he could see how quick I
was because I knew I didn't want to get stuck
(29:39):
with those big pieces of wood. And he goes, how
old are you? There's a young guy, right, young kid?
And I said to him, how old do you think?
He goes thirty five? And I was thinking, I said
to him, take a closer look, but yeah, give me
(30:00):
even me young. The young point thought I was thirty five.
I was like, yeah, I have him again. It was great,
but like, yeah, take a close to look, my friend,
you might not be so sure.
Speaker 1 (30:08):
So if anyone wants to keep Susan and I fit
and healthy and keep buying our protein powder, check out
designed by dietitians dot com. Not only do we have protein,
we have functional hot chocolates and creating, which every woman
should be taking. And if you haven't heard our episode
about creating, go and check it out. There's also a
creating web page on design by dietitians dot com slash
creatine if you want to learn more about it. Thank
you for listening and we will catch you in the
(30:30):
next week's episode.
Speaker 3 (30:31):
And you can go and clean the house now.
Are you a parent or a cara, or maybe you're
a teacher or you work with children. At some point
in time, you may have noticed that kids are getting
bigger and bigger, and in some cases it's quite alarming.
Today on the Nutrition Couch, we share some recent statistics
and a new study about Bussie kids and their weight
and what we can do as parents to keep our
(00:22):
kids healthy and fit for many generations to come. Hi,
I'm Leanne Ward and I'm Suzy Burrow, and together we
bring you The Nutrition Couch, the weekly podcast that gives
you up to date on everything that you need to
know in the world of nutrition as well as childhood obesity.
Speaker 2 (00:37):
Today we also chat car bloads.
Speaker 1 (00:40):
We also share our thoughts on a delicious new breakfast
and our listener question is all about housework and burning
housework calories.
Speaker 2 (00:47):
But to kick us up.
Speaker 1 (00:48):
Today, Susie, we are talking all things childhood obesity because
I was at my parents' house last night and this
came on the Channel seven News and it was saying
something like two point two million children I expect to
be obese in the next few years if we don't
do something, and I thought that's huge, Like that is
very very alarming. So there was a major international study,
(01:09):
there's actually two this week published in the journal Landset,
which is a very well respected journal, but it was
led by Australian researchers and basically what they found was
that kids and adolescents in Australia have actually experienced some
of the fastest transitions to obesity compared to the rest
of the world. So as Australians, we're very competitive, but
(01:30):
this isn't something that we want to win, you know,
this isn't a racist not something we actually want to
be on top. It's actually quite scary. So researchers are
saying without some really urgent policy reform and action and
really some hard work from the parents, the forecasting is
suggesting that basically one third one third, or two point
(01:50):
two million children and young people in Australia will become
obese within the next twenty five years. So that's two
point two million children and young people will be obese
and one point six million have the potential to be overweight.
That is absolutely massive.
Speaker 2 (02:07):
So when we.
Speaker 1 (02:08):
Talk obesity, it's not just the parents' responsibility. It is,
but it's not that there's so many systems and environmental
issues and policy reforms. There's a whole lot of things
that need to change. Obesity is a multifactorial issue. It's
not just oh, it's what you put in your mouth.
It comes, you know, budgeting comes into line, knowledge comes
into perspective. It's about the systems, it's about the environment,
(02:30):
what is provided, it's about what's advertised to children as well.
But this is you know, it's quite an alarming study
and it it presents a really nice discussion for us today, Susie,
both with you know, as parents, you your boys are
what are they now, nine or ten?
Speaker 3 (02:44):
My boys are nine? Yeah, you girls are gorgeous. They're
in near four. They're getting a bit gross at SHD
by one dioda the other day. But you know, I
will say that there is a few kids at the
school who are definitely significantly overweight, and you know, it's
(03:06):
unsettling to see now. It is complicated, you know, in context,
I work as the childhood obesity dietitian at the Children's
Hospital for over ten years well how many years ago, now,
like a good ten to fifteen years ago. So I
worked at the frontline with it, and certainly from when
I began in the early two thousands, the degree of
obesity changed dramatically, particularly with some cultural groups, and it
(03:29):
was it the Children's Hospital at Westmeats in the Western
suburbs of Sydney. But what we do know is that
children have access to a lot more calories over time.
If you think that traditionally we would have three meals
a day, or kids would go off to school with
a little juice popper and apple and a vegemite sandwich,
whereas now there's a lot more time spent on food.
(03:51):
So it's complicated as you describe. First of all human
beings eat what food's readily available and what food is cheap.
Certainly more processed food appears to be cheap easy because
if you're going to buy all the fresh food, the
lean protein, the vegetables, that requires a number of steps
of preparation, whereas picking up a maca'scappy meal is you know,
five dollars at many times, So there's that issue. I
(04:13):
think the overall observation I have working in this area
for a long time is yes, there's absolutely government things
that can be done, there's things that can be done
within supermarket settings, but it's just very tricky for busy
parents on the juggle. I think keeping kids in activity,
particularly as they move through upper primary school years to
high school, is tricky and expensive. You know, sports registrations
(04:35):
are hideously expensive. Then you've got to buy all of
the uniforms, Like that's hundreds of dollars per sport, per term.
That's a lot for the average parent. So there's that
as an issue. Parents are split families, so there's single
parents who struggle perhaps to find time to work full
time and get kids to the park and to be active,
so kids may then be en after school care. And
(04:55):
then on top of that, generally speaking, overweight kids tend
to have a high carb a high diet, and if
they're then not active, weight gain over time. So that's
things like process breakfast, cereal, white breads, fruit juices, flavored drinks,
the snack boxes full of rice, snacks, dried fruit, musley bars, crackers,
you know, all of those foods that are still marketed
(05:17):
to children tend to be fairly high carbohydrate. You know,
they come home, they may not be active and they're
eating snacks, they're watching too much screen time, and then
kids you know generally will err towards high carbohydrate dinners.
So pasta rice. They're also more cost effective for parents,
So you know, in terms of things to first of
all check and you know, we're not talking about this
to shame parents or make people be worried or overly
(05:40):
worried about kids weight. That's certainly not the intention, but
it is certainly an issue. You will know someone whose
child is overweight. I'll describe it to parents as going
too quickly. So overweight children might look older. They may
be wearing clothes sizes a lot bigger than their age,
so they might be ten and wearing a size fourteen
or a really telltale sign. Is even more important than
weighing is checking a waste measurement. So the waste of
(06:01):
children under the age of ten or pre pubertal children
should be less than half their height. So if your
child's one twenty, their ways should be less than sixty.
So that's a really sort of nicer way to be
measuring kids rather than sticking them on the scales. I'm
sure many of this is will remember being weighed at
high school and how traumatic that was for many of us.
So we're certainly not encouraging people to be weighing small children,
but keeping an eye on growth rates and making sure
(06:23):
that they're sort of wearing similar clothes eyes to their age,
or just keeping an eye on that waste measurement. So
that the most important thing for all of us as parents,
whether you're dealing with a preschool child, a primary or
particularly high school, is keeping them as active as possible. Kids,
particularly girls, as they move into high school, will or
away from structured sport, which means they're sitting down and
(06:43):
in front of screens all the time. So the more
you can be active as a family, the more you
can afford to have them in structured sport. If you've
got a dog, make it a family event to walk
the dog, you know, getting away from the screens. The
recommendation is for two hours or less per day. It
sounds a lot, but it's not. It's very easy to
have kids. It's on a screen six eight hours a
day sometimes, particularly if you're a working parent. You know,
(07:04):
pay attention to the quality of the food. You know,
if you can away from the processed snacks and go
for more protein rich options. If you've got a very
hungry child, protein rich snacks will be much better, so
cheese sticks, yogurt tubes. I was talking to a mum
this morning. High protein products are not appropriate for children,
but definitely kids size yogurts, and just limiting treats. You know,
(07:26):
I observe even in myself, the kids are constantly looking
for treats. They expect to treat after every meal, they
expect to treat on every outing, and that can add
up to multiple serves of discretionary food per day. I
think Australian data suggests that up to fifty percent of
calorie intake can come from discretionary foods in small children.
So that's basically junk food they shouldn't be eating, so fruit, juices,
(07:47):
snack food bars, banana bread at the cafe, muffins, cookies.
That really does add up. And if you've got a really,
really active child who's naturally lean, it's not so much
of a concern. But if you do have that child
who does tend to carry away more easily, they're a
more stocky frame, they go through puberty early, they're not
overly active, and plus that team with that high carbohydrate diet,
these are all the factors that I'd be looking at.
(08:09):
And I've said to you before on the podcast, I'm
horrified when I go to kids parties and the parents
are serving soft drink like it's literally poison, Like why
are you giving it to small children? I think it's
okay to say there's some foods that are not appropriate
for children, and soft drink is one of them. You know,
there is no place for it in a healthy diet
of any child. So all of those structure is really
(08:29):
really important. And yeah, if you are concerned, just do
a quick waste measurement because that can give you an idea.
And we're not suggesting putting kids on diets, but basically,
over time you want to slow down weight gain and
get them to grow into their weight if they've put
on weight a little bit too quickly one percent.
Speaker 1 (08:43):
I was just going to say the same thing where
we're absolutely not suggesting that you diet your kids, that
you put them on the scale, or that you become
hyper focused on their weight. Just allow them to grow
into their weight, install the weight gain and allow them
to kind of catch up to it over time. So basically,
when Zusi mentioned the guy lines, I'll just go back
and re mention them because the guidelines from an activity perspective,
(09:05):
and these come from the Australian in Shuit of Health
and Welfare for children who are two to four. So
my little mea is three, she fits in this. In
this guideline of small toddler aged children, when they're not
in school, small children should be engaging in one hundred
and eighty minutes a day three hours a day of
physical activity, including energetic playing. So we want them up,
(09:27):
we want them active, we want them running around, we
want them you know, playing outside three hours a day
for tolerance small children, and screen time is absolutely limited
to sixty minutes. Now once children are a little bit
older and they're in school, children age five to seventeen
need a minimum of sixty minutes a day of moderate
(09:48):
to vigorous physical activity. That's not reading a book, that's
not going for a little walk. It's moderate to vigorous
physical activity sixty minutes every single day. And that is
really hard to fit in when kids are at school
for the majority of the day.
Speaker 2 (10:03):
It's really hard.
Speaker 1 (10:03):
You have to make a really conscious effort. But just
like adults, kids sit too much. Our lifestyles are two
centuries no wonder, we have an issue with rising rates
of childhood you know, children being overweight and obeat, so
they're the current guidelines from the Australian Institute of Health
and Welfare. Now, going back to the study that I
mentioned at the beginning, it basically used data from over
(10:24):
two hundred countries and territories around the world and was
able to forecast that within Australia, sixty percent of all
adults that's three point eight billion people and a third
of all children and young people being nearly seven hundred
and fifty million, will be overweight or obese by two
thousand and fifty, assuming that the current trends continue, we
(10:48):
keep doing what we're doing. So it's really really important
to bear in mind that we don't obviously want kids
and adults to be obese, because not only is that
not great for their physical or mental health as so
may have impaction my gut health and a WACO buying perspective,
and may also lead to things such as issues with
fertility later on, hypertension, type two diabetes, fatty liver disease.
(11:10):
There's a whole host of I guess issues that can
come from childhood obesity in adults being obese as well,
but it's not just movement and nutrition as well. There's
a whole range of issues and food industry is a
huge one. Like how we market to children the major
sporting codes. If your kids are sitting down and they're
watching the cricket and an advocate of c comes on repeatedly,
(11:32):
you know, three four, five, six times in a thirty
sixty minute period, of course, children are going to think
that that's okay. So we need a huge policy reform.
It in a reform in terms of marketing and the
media to children. If we constantly see you know, soft
drinks on the back of buses, if we constantly see
ultra processed foods in you know, supermarkets and magazines constantly
(11:53):
on TV, that's just going to show children that these
foods are okay in their everyday thing. So it's a
huge factorial issue. And obviously food companies and supermarkets have
a really vested interest in you know, they create huge
profits from selling ultra process foods to young children. It's
got shep ingredients that pack full of.
Speaker 3 (12:13):
Children's actually get a free piece of fruit, though we'll
check the box because we get a free piece of fruit,
but will half price the discretionary food all the time,
Like come on, so yes, the less time you spend
in the processed food sections of the supermarkets. That's one
of the best things you can do to reduce discretionary
food intake. That's for sure, hun.
Speaker 1 (12:32):
Percent, And I won't go on any further. I could
rent for this rante. She's getting ready, and public health
nutrition does my first job and degree, so I will pass.
Speaker 2 (12:39):
Over to Susie to talk about carbloads.
Speaker 3 (12:42):
I can stop ranting, yes, but I think you get
the message, and certainly we're here for information, and actually
that leads in nicely. We're just about to drop an
e book, Your Kids Their Food, which is a massive
e book that is over two hundred pages full of
our best tips for nutrition for toddlers, primary school as
children and teenagers. When I finished writing that, as well
as about thirty family friendly recipes, so that hopefully the
(13:04):
next couple of weeks. We're just finishing it up now,
So watch this space if you are a parent, All right, Leanne.
I wanted to talk about carbohydrate load because I don't
think we've ever spoken about that. Have we spoken? Have
you heard the word carbohydrate load on our potty before?
Speaker 2 (13:17):
I don't think we have no good one.
Speaker 3 (13:19):
And the reason I wanted to talk about it was
we routinely talk about carbohydrates. We have talked about glycemic index.
And I noticed a client this week when I was
giving feedback on her food diary, because I do get
food diaries every day, which is just very fulfilling work
to send back. Everyone's actually very voyeuristic to see what
everyone's eating. But one of the things I said fed
(13:41):
back to my client was, oh, that is just a
big breakfast. And when she replied to me, she said, oh,
because I had two eggs, And I said, no, it's
not the eggs. It is the toast and the coffee
and the baked beans and the fruit that you've had.
I said, that is like eighty gramds for carbohydrate, which
is probably close to what you need for the entire day.
(14:02):
And I thought it's actually interesting because breakfast in particular
can be a time we do super load the carbs
without even realizing it. So to lead into this what
is a carbohydrate load? So leand and I are certainly
not anti carbohydrates. We know good quality carbohydrates like whole
grain bread, cereals, legumes, starchy veggies like potatoes, sweet potato,
(14:23):
corn have a very important role in fuelling the muscle.
But we do know that sometimes we are consuming too
much carbohydrate for the amount of activity that we're doing,
particularly as we get older, and a lot of our
women lose some of their metabolic efficiency as we lose
the protective effect of estrogen in our forties and fifties,
and many of us do need less carbohydrate and more protein.
(14:44):
That is a known metabolic position to help reduce inflammation
and prevent weight gain over time. Now that prescription is
certainly not low carbohydrate, it's sort of reduced a more
moderate approach similar to a CSIO thirty to forty percent,
and sort of translate into serves of carbs through the
day and a little bit less at night. So that's
a model that works well for sustainable weight loss. But
(15:07):
what does tend to happen through the day is that
we super stack the carbs and that gives what we
call a higher carbohydrate load, which means that a meal
is proportionally hiring carbohydrate, and that basically tends to be
it doesn't matter no matter how healthy the carbohydrates are,
there's just too many of them at one meal. So
what we need to keep in mind is, particularly when
it comes to breakfast and even lunch if you're reaching
(15:30):
for rice and kinoi type products, is that you have
to keep in mind that fruit, whilst very healthy, does
have a carbohydrate load that's not unlike most vegetables, the
non starchy vegetables, which are mostly water, they don't have
a lot of carbohydrate, with the exception of potato, sweet potato, corn,
pumpkin and cart are still very low in carbohydrate even
though they're orange.
Speaker 2 (15:51):
But what happens at.
Speaker 3 (15:52):
Breakfast I find if people are using yogurts, fruit, yogurts milk,
because dairy milk does have a carbohydrate load, as does
oat milk and soy milk. Almond milk tends to be
a bit lower. And then they'll may also have fruits,
so some sort of berries, but also maybe banana or
stone fruit. Mango is another popular one. And then if
you're having eggs and having them with toast, you're basically
(16:14):
getting four or five serves of that carbohydrate. We absolute
amounts may translate into as much as eighty per hundred
per meal, which is pretty high. So an active female
may have, you know, one hundred and fifty grams of carbohydrate.
Someone with intolin resistance may only need one hundred one twenty,
so we really try and make sure our intake is
even amounts of say thirty forty grams per meal. So
(16:36):
I just wanted to talk about it in terms of
people who do stack. So if you're someone who adds
dried fruit to things, if you're adding any kind of
syrups like honey, if you're having multiple serves of fruit
per day, if you use grain mixes like rice and
quinoa and then finish the meal with a piece of fruit,
if you're adding bread, each one of those is a
carbohydrate server and you do have to add them together.
(16:58):
And so if you're struggling and you have milk, coffee
in the morning, cereal, grains, bread, just check on those
carbohydrate loads and you might find that that's where things
are overdoing it a little bit, particularly if you're adding
fruit at the end of different types of meals, or
having things like sushi which is sort of the brown
rice at amamae beans and then fruit as well, you
can see they all stack and you extend up having
(17:19):
a little bit too much fuel overall. That'd be more
relevant as well. If the goal is fat loss, or
you're finding that you're having difficulty losing weight. It's certainly
worth having a look at the carbohydrate load of your
meals or basically how many grams of carbohydrates are going
in at each meal, and you may find you can
trim them down a little bit without changing much at all,
and that might be the difference between losing body fat
(17:39):
or not.
Speaker 1 (17:40):
Yeah, and it's certainly not relevant for people who are
super active. They don't really have issues with their weight,
or you know, they don't really have much into them resistance,
or they didn't have justational diabetes room pregnancy. It's certainly
certainly more relevant for some and not others. But it
actually brings to mind a really good example. Or had
a client, think it was about a week ago, Susie
and she went out and she took a screenshot of
(18:01):
the menu and she said, previously, working with you, I
absolutely would have got the nourish bowl, but now I
didn't and I got the thing. She ended up getting
a grilled chicken burger instead, And most people would be like,
oh my goodness, that's not a better choice. And I
was like, well done, I'm so proud of you. And
she's like, I would have never in my life ordered
a grilled chicken burger. I would have always got the
nourish bowl. And the reason that I was like, that's
a great choice for fat loss for her goals was
(18:23):
because the nourish bowl on the menu, like many, was
sweet potato corn e noir and dried cranberries in it.
There was like three or four servings of carbohydrate in there.
Speaker 2 (18:33):
There was minimal protein.
Speaker 1 (18:35):
Like, yes, quinoa has a little bit of protein in there,
you know, there's a little bit coming from a few
nuts and seas and a couple of grams out.
Speaker 2 (18:41):
Of sweet potato corn.
Speaker 1 (18:42):
I get it, but it doesn't have the twenty five
to thirty grams of protein I ideally need her to get
in permere. It was heavy calm, it was low protein,
so it wasn't ideal, and the grilled chicken burger was
actually a much better option for her. She didn't have
any chips with it, and she had a sight salad
with it, so it actually worked out to be way
less calories, way better macro nutrient distribution. And she said
(19:03):
to me, in all honesty, I felt so much more
satisfied having the burger than I would have had the
Norrish bowl, because I've had the nosh bowl. Then I
would have felt the need to be like, oh my gosh,
I'm so healthy. I did such a great job at lunch.
Then I probably would have gone home and had some
like ice cream and a glass of wine at dinner time.
Speaker 2 (19:19):
And that's you know, that's the reality. That's what a
lot of people do.
Speaker 1 (19:21):
You know, they're choosing what they would consider really healthy choices.
So I think it is a really important discussion. It's
not to say that the Nush bowl isn't healthy. I'm
not arguing that all of those ingredients aren't healthy. Is
it appropriate for fat loss for most women? Probably not,
because the calorie and the overall car bload is far
too high for most of us.
Speaker 2 (19:39):
So a good little discussion.
Speaker 3 (19:42):
It is such a good example, those Norrish bowls. I
say that I often give that feedback to clients. He'll
send me the menu and they'll say, I'm thinking of
having the Norrish bowl and one like you look at
qinoa sweet potato and a ma may bean's a bit
of rice like they just stack plus off at avocado
they're nuts and sea is.
Speaker 2 (20:00):
Like it's so many looms. Yeah.
Speaker 3 (20:02):
And also the other thing I'll always talk about with
clients is what do you feel like eating, because often
they don't even feel like having the nourish ball, which
means they have it and they think they've been holier
than now and then they go home and have the
dessert as well. So you absolutely right. It's a good
example one you can check your carbohydrate loads or amounts
in something like my Fitness Power if you just want
to have a quick look at them, and it can
(20:23):
be really eye opening, particularly with things like different crackers
or breads that you might be having that you don't
realize are a lot denser, even something like a sour dough.
But this leads really nicely into my product of the week,
which you're going to talk through, because this is a
classic example of super stacking because it's our good old friend,
the Cye bowl, and we all love in a Sye bowl,
(20:45):
we particularly love it in a way. But tell us
what's going on in the commercial of Syde bowls that
you have seen LeAnn at Woolies. They're selling quite a
few of them, so.
Speaker 2 (20:55):
These own the new ones at Woolli's.
Speaker 1 (20:57):
But I must say that the ones that you would
typically get at a cat I've just come off the
back of a lovely Noose holiday and the assigh bowls
are rampant down on hasting dr So just.
Speaker 2 (21:07):
You look everywhere and everyone's in there active. We're having
an ASSII bowl.
Speaker 1 (21:10):
And what a lot of women fail to realize is
that it's more like dessert.
Speaker 2 (21:14):
Like it's a nice treat, but it's certainly a treat.
It's not a balanced breakfast option.
Speaker 1 (21:18):
It's certainly not a balanced option if you're looking to
control your blood traz or your hormones. Because a lot
of those bowls, the assign isn't sort of the worst
part about it. It's the fact that you then put
a whole ton of fruit on top. You might put
honey or whack peanut butter all over the top. A
lot of people will put a little piece of a
vegan brownie on top and then cover it with more
nuts and seeds and sugar.
Speaker 2 (21:38):
So they can be easily.
Speaker 1 (21:40):
Six to eight hundred calories and can easily contain about
fifty to eighty grams of carbohydrate per bowl. And if
you've done the huge walk up to Hell's Gate back
and it's the middle of summer, sure it might be
a great option. But for most of us, it's just
far too much from a calorie of sugar and also
a carbohydrate perspective. So the ones that are commercially available
in wool wars, the brand is is it sand Bison
(22:04):
Sandbison Amazon Let's cover super very Asai bowl currently on
saleate wool wors generally retailing for six dollars fifty for one.
This week it's on SALEATE for five dollars. So certified organic,
plant based and dairy free plant based organic.
Speaker 2 (22:19):
Now, ingredient wise, we have.
Speaker 1 (22:21):
Forty seven percent asie pure and that's made up of water,
a saie tapioca syrup which will be a type of
sugar cane syrup, another type of sugar, reef atoll which
is a sweetener, water, alavia juice, carrot juice, blueberry juice.
So there are again types of you know, juices and sugars,
even though they're fruit based and they're more natural. Got
(22:41):
some citric acids, some sunflower lethcein and a mulsifier, some
guagum and some flavor and then it's topped with oats,
brown sugar, coconut oil. And what's the last ingredient cashew.
So aligens are gluten in cashew, so sorry, definitely not
gluten free, but it comes from Brazil and it's one
serving bowl. I imagine you get in the frozen food section.
(23:02):
I would imagine, Yeah, there's a few of them in
the freezer. There's like a pure you can get as well. Now, yeah,
the puros aren't too bad though, because they're sort of
the purest sigh. I've seen them and they're not too bad,
especially if you blend them with a bit of Greek
yogurt to get the protein up. But this one is
close to one thousand kilodules overall, three grams of protein,
four point eight grams of fat per serve. Forty eight
(23:25):
grams of carbohydrate are served with fifteen grams of sugar,
So the overall sugar content is I would say, absolutely fine.
From a breakfast perspective, sixteen grams of sugar. I've seen far, far,
far worse. I think that's fine. Carbohydrate wise, you're talking
basically fifty grams of sugar though, so it is a
little bit higher. Four grams of dietary fiber, which isn't insignificant,
I don't mind that, and thirty milligrams of sodium, which
(23:47):
is basically insignificant. So quite a heavy carbohydrates option. But
as I said, if you are working at and it
is the middle of summer and you are sweating, and
you've come back from the big Hell's Gate walk at Musla,
this could.
Speaker 2 (23:59):
Be a good option. Body is called love in protein.
No one's doing that walklan, No one's doing that at
the moment.
Speaker 3 (24:04):
I don't know many people who do the Hell's Gate
walk all the way. But can I say that a
cygh bowls at Yambar at the Yamber Kiosk are so
delicious and they have like a kid size one which
I particularly like because you can get all the flavors.
But that's only on holidays. I say, a cy bowls
only on holidays. That's my rule. So yeah, they're not
(24:25):
as healthy as you think. In the supermarket and likely
and said, if you're like a little bit of that stuff,
you can mix it up with some yogurt, But I
say you keep it for holidays. It's nice and clean.
It gives you motivation to go to Hawaii, doesn't.
Speaker 2 (24:36):
Absolutely, But yeah, it's much better if you make yourself.
Speaker 1 (24:39):
When you can actually just get the Saii paletta itself
and then you can blend that with some frozen blueberries
and some Greek yogurt. Put a little bit of lower
sugarg granola on top, sprinkled a little bit of cheer
seeds or a tiny bit of peanut butter on top,
and a much more nourishing and balanced option from a
macronutrient perspective, if you do it yourself at home, the commercial,
pre made or pre bought ones just don't cut it
(24:59):
unless it is and it's sort of an occasional thing.
It's certainly not something I would ever be putting into
my client's meal plans regularly. They're just too h The
carb to protein ratio is not on for fat loss.
Speaker 3 (25:09):
Put it that way true, And I just I'm not
a massive fan of overly sweet breakfast. I find that
they can really drive appetite. I think sometimes there is
growing evidence to show savory breakfast and much better for
appetite control. So if you're a hungry person, I'd be
keeping away because they are more like dessert really, So
just keep that in mind for special occasions or after
you've done an enormous hike. Is a little rewood, all right,
lely and well, I wanted to finish this week because
(25:31):
I had a really interesting conversation with a client of
mine who had talked about she hadn't been exercising, but
she said, oh, but I did clean the house. And
when I spoke to her in more detail, it was
like an old school clean. It wasn't like a top
surface clean like I do with the wipes. It was
a full on scrub the bathroom, wash the floors by,
you know, with the mop. And I thought, actually, it's
(25:52):
good to talk about that because a lot of us
will invest in a cleaner and then go to the
gym when really we could probably skip some of the
cleaning and do our own. Because you do get a
pretty good burn. It is an absolute good workout if
you're in there doing the hard yards, like you're literally mopping,
scrubbing the floor, doing all the vacuuming, picking things up,
scrubbing the bathroom. So yeah, I think if you're an
(26:14):
old school cleaner like my Italian mum down in Woollongong,
who literally scrubs everything with bleach, you can absolutely count that,
I would say as physical activity. And you know, because
you're a bit puffed, do you know, you're really getting
a good workout. It's involving a lot of muscles and
on the floor. But if it's really just more of
a surface, no, you can't count it. But for any
old school cleaners out there who are wanting to save,
(26:34):
because let's be honest, how expensive are cleaners. They're expensive.
If you're wanting to get in there and scrub your
own bathroom and do all your own floors, absolutely you
can count that as some sort of activity, which is
why in the olden days when there were no cleaners,
the women were pretty skinny because they used to scrub
and mop everything themselves and do all the washing my hands.
So there's a bit to be set in it, particularly
if you do have a pretty large house and you
(26:55):
do that real old school cleaning. But I'm safe to
say that if it's my cleaning, maybe not so much.
You stuff to go to the gym.
Speaker 1 (27:01):
Yeah, and I agree, because the reality is that even
if you did do that type of you know, deep clean,
how often are you doing it. You're not doing it
every day, You're not doing it five or six times
a week, whereas that's how much you really should be
moving your body.
Speaker 3 (27:13):
I think old school no, I think old school cleaners,
like my mom, they clean hard, like yeah, they clean
hard daily, like that's old school because in that those
generations they never had cleaners. But I think it's more
people who had cleaners where we're not used to that
(27:33):
old school hard cleaning. But you know, if you're regularly mopping,
doing windows all that stuff, I think there'll be a
group listening who do still do that hard school cleaning.
I think in that instance, like gardening, like full on gardening, yes,
but I don't see it as much in the younger
generations because we we rather pay the cleaner and go
to the gym, whereas people probably fifty to fifty five above,
(27:56):
they still hardcore clean. And I say, yes, you can
count it if you're an old school person, if you've
never had a cleaner and scrub, I bet your mum
would be a hard Sophie would be a hardcore cleaner, yeah.
Speaker 1 (28:07):
But not daily like she's like once a week, once
a month kind of thing. Like I think most people
can't afford cleaners, which is fair, but they just don't
have the time to do that because most households have
two working parents in the household and there's literally just.
Speaker 2 (28:19):
No time in the day to do that kind of thing.
Speaker 1 (28:21):
So I think, you know, most of us are happy
to clean a deep clean once a week if we're lucky,
if not, you know, once or twice a month. Like
that's I think that's the honest reality for most people.
Speaker 3 (28:31):
We will see, you know what, if Land's too young
in her thinking about cleaning the house, Let's see if
we hear from Sophie.
Speaker 2 (28:37):
Too busy, that was time to clean that much. I
don't have friends that you know, ninety percent of my
friends are working.
Speaker 3 (28:44):
Yeah, but I'm not talking about your age. I'm talking
about people who are a bit older, who hardcore clean
and have never had a cleaner. Let's see, let's get
some feedback, all right, Well, well that wraps up.
Speaker 2 (28:54):
The potty today. We'll have a little tip off air
about it that.
Speaker 3 (28:57):
We're allful with us rights here who's doing that?
Speaker 2 (29:00):
Also?
Speaker 1 (29:00):
You know what is a really good workout is packing
our protein powlot Because our bag got ten proteins and
a box. It's like five kilos a box. You know,
you carry them in from the from the storage space.
You've got three four boxes. You're carrying twenty kilos of
protein in. Then you're packing them, you're turning around, you're moving.
Sometimes I get a sweat on if I don't have
the air con on when I'm packing the protein orders.
Speaker 3 (29:18):
Well, wait, I just got three palettes delivered today and
had to unload them all myself, and let me tell you,
it was definitely a workout. And when I'm going to
share this, when the delivery man said to me, he
asked me how old I was, because I said I
can do it quick. Because I didn't want him to
leave the palette. I said, I promised you I can
do it quick, and he was like looking, and then
I did it and he could see how quick I
was because I knew I didn't want to get stuck
(29:39):
with those big pieces of wood. And he goes, how
old are you? There's a young guy, right, young kid?
And I said to him, how old do you think?
He goes thirty five? And I was thinking, I said
to him, take a closer look, but yeah, give me
(30:00):
even me young. The young point thought I was thirty five.
I was like, yeah, I have him again. It was great,
but like, yeah, take a close to look, my friend,
you might not be so sure.
Speaker 1 (30:08):
So if anyone wants to keep Susan and I fit
and healthy and keep buying our protein powder, check out
designed by dietitians dot com. Not only do we have protein,
we have functional hot chocolates and creating, which every woman
should be taking. And if you haven't heard our episode
about creating, go and check it out. There's also a
creating web page on design by dietitians dot com slash
creatine if you want to learn more about it. Thank
you for listening and we will catch you in the
(30:30):
next week's episode.
Speaker 3 (30:31):
And you can go and clean the house now.
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