From Susie and Leanne on The Nutrition Couch this episode:
- We discuss how different types of exercise (be it cardio, weights training etc) influence weight loss.
- We review the SkinnyBik Lupin Biscuits.
- Leanne shares her recipe for Sweet Potato Brownies.
So sit back, relax and enjoy this week’s episode!
Tune in on Sunday for our next episode.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Does your exercise routine include walking and getting too billades
a couple of times a week. Do you have access
to a gym and you try to fit in some
weight training to build some muscle? Are you ticking all
the boxes when it comes to movement, but you're not
sure why your weight isn't actually shifting. On today's Midweek
a motivational episode of The Nutrition Couch, Susie shares a
great client example where the exercise her client's doing may
(00:23):
not actually be that ideal when it comes to seeing
some changes in FAOs. Hi, I'm Leanne Ward and I'm
Susie Burrow and every week we bring you The Nutrition Couch,
the biweekly podcast that keeps you up to date on
everything that you need to know in the world of nutrition,
as well as our exercise case study. Today we share
some of the healthiest cookies that you could find. And
(00:44):
I have a delicious vegetable based brownie Yes you heard
it right, vegetable based brownie recipe to share that you
guys are going to love. But first off, Susie, do
you want to chat us through the Midweek? A motivational
client case study of the week.
Speaker 2 (00:59):
Indeed, because this as a client I saw this week
who I had seen for I want to say over
a year now, and she's lost a good amount of weight,
I think at least ten kilos and she's just trying
to lose that last few I want to say the
last five. So but I could give you leand twenty
other clients who fit this bill, and even five other
discussions I've had this week about the exact same thing.
(01:20):
So I think it will resonate with a lot of listeners.
So my client exercises, because when I start with a client,
I will generally focus on food and nutrition first and
try and build their movement. So if they're not moving
very much, look for ways to increase their steps. And
some clients will do very well just with getting their
regular steps and reasonably tight calorie control. That's sometimes all
(01:40):
they'll need to do and have real interest in doing.
In terms of sort of activity or exercise. Then I
have my clients who do a bit of walking and
they go to pilates. Now we love pilates. You know,
it's great for strength and flexibility, but when it comes
to specificity of exercise, you don't quite get the workout
you would if you were doing a gym, say forty five,
(02:04):
or going and running on a treadmill. Now I'm not
saying pilarates isn't good. I'm saying it's just different. So
I'll have clients to do their steps, they go to pilates,
and then sometimes they'll go and do a gym class,
and they're often doing a weights class because they might
be in their fifties and they're looking at ways to
preserve their muscle mass. So that's kind of a mix.
And specifically with my client that I was talking about,
(02:25):
she has been doing her steps since she's been doing
some running, so she runs about five k's two or
three times a week. But on top of that, she
has a very very sedentary dob. So we're basically in
a weight loss plato. She wants to get a few
kilos off, and so I'm going through all the variables.
The food's pretty good, We're talking about the running and
then I said to her, do you know what your
(02:46):
heart rate is when you go running? And she said, oh,
well I do actually, because I've got an Apple watch
that monitism it gets to about one twenty one thirty.
And it just reminded me of how important it is
that we look at exercise intensity because whilst it's important
to get our steps up, remember most of us are
(03:07):
walking at a fairly stable pace. In many cases, if
you've been walking a long time or using your steps
that are incidental, your heart rate's not elevated at all.
So it's great for movement and for making up for
all the sitting down time, particularly we've got a cidentiary job.
But then if you go and sit the rest of
the day, it's often not training that muscle to become
more metabolically efficient and burn more calories. Because remember the
(03:29):
body is like a machine, and the muscles and the
body gets used to what we do very very quickly.
So if you're someone who is doing your walking and
even going to the plaratees or you may even be
going to the gym and doing weights, if you go
in there and your heart rate's not overly high and
I'm talking you know, two twenty minus what is it,
seventy percent, so you're looking usually between one point thirty,
(03:49):
maybe up to one fifty for a younger female, you're
not getting a training effect. So that's why the weight
is just stable. It's just doing the same thing all
the time. So in the case of my client, she
does the same steps each day, she does the same
run loop five kilometers that she's done for the last year,
and she's not getting any training effect from her activity,
(04:11):
and hence we're not increasing metabolism to get her to
lose extra weight. The body's very happy where it is
because it's used to what she's doing. And I think
listeners will be saying to themselves, yeah, well, I do exercise,
I go to pilates even three times a week, But
is your heart rate getting up high enough to get
that training effect and that burn? And even if you
do weights, you're probably not getting that heart rate effect.
(04:34):
So even though they're all very good for us, you've
got to be looking at the end goal. And if
you're in a weight loss plateau and your body's not changing,
it's probably time to have a pretty close look at
your movement. Because the other thing I see all the time,
which was again relevant to my client, is that she
sits down at the desk at eight o'clock and she
literally doesn't move till five o'clock. So even though she's
(04:56):
doing that walking because she's working at home, she doesn't
get any incidental So think back before COVID, you've probably
got two three thousand incidental steps just by commuting and
getting to and from work, or getting up to go
to the bathroom at work, or going to different meetings,
or going out and getting a coffee. If you work
at home and you sit in front of that computer
and you're rushing to fit or your work into school
hours and all the bits and pieces and don't move
(05:18):
all date, it doesn't matter if you go to the gym,
because the research shows if you spend the rest of
the day sitting, you may as well the Negate City
benefit of going to the gym. So not only do
you have to do that kind of intense work occasionally
to get a training effect, you need to spread your
steps throughout the day. So every couple of hours you
need to make an effort to get up. That's a
good time to put the washing out, that's the time
(05:39):
at lunch to use your lunch break to go for
a walk around the block, or if you've got a
phone call to make, use it to do a walk
at the same time. Because if you sit down for
that extended period, even if you go to the gym
after work, that could be another reason that things aren't shifting.
So as we often speak about nutrition, specificity and timing
and macrobalance and all those things are important to the exercise,
(06:00):
and it won't be enough for most of us to
just get our steps in. It'll be about training the
body to become more efficient at burning calories over time,
and generally speaking, to do that, you've got to do
either very specific weight training, which most people won't be
doing because it's full on, or you need to be
getting that heart rate up and doing some extra cardio.
And sometimes you better to go to the gym, hop
(06:21):
on the bike or the treadmill or the roll where
you know your heart rate gets up compared to just
doing a walk because we get used to the walk,
and you're better to do less time at the gym
but peaking the heart rate. So it's always about change
and mixing it up. And if you haven't changed your
exercise regime for six, twelve forever, that's the problem hundred percent.
Speaker 1 (06:39):
And I think it's a really important reminder that change
is needed. And my training always used to say to me,
every eight to twelve weeks, we rotate your training, like
we do something different, because the body adapts, just like
with nutrition, we adapt down to deficits and we hit
plateaus and that sort of thing. Same do with their exercise.
So if you've been doing the same exercise for even
just six months, now it's time to shake it up.
(07:01):
It's time to change it up. But I did that
exact thing with the client a couple of weeks ago,
Susie where she got the new peloton. You know, it's
in Australia now and everyone's loving it. She's come from
America though, so she's been on the peloton for like
a good year or so, and I said, I want
you to stop the peloton. I want you to go
on focus just on weights and on walking, like do
the opposite, like bring her heartbreak down, because I thought
(07:21):
for her she was actually too stressed, like she had
a really stressful job. She was doing a lot of
high intensity like peloton type workouts, and I said, I'm
really keen to just drive your stress levels down throughout
the day. So we got her just doing the longest
slower walks weight training with good rest breaks in between,
so she could actually build some muscle and have a
little bit of time to recover between her sets. And
I think from a metabolic perspective, it's done in the
(07:42):
world of good the last couple of weeks, and it's
been able to shift us off that plateau as well,
So it kind of works both ways.
Speaker 2 (07:47):
But I think the.
Speaker 1 (07:48):
Moral of the story is just consistently changing things up.
We just can't get stuck in a rup. We can't
keep doing the same thing because her body adapts so
quickly and we're looking for changes. When we're looking for results,
we have to do things a little bit differently.
Speaker 2 (08:01):
One hundred percent. And we talk of that about that
in context of food, but I think because we it's
like when we do people's diets, they take the bits
out they like and they skip the rest. So they
take the nutbar what everyone loves the nut bar, but
they forget the veggie sticks that are meant to go
with it. And it's the same with exercise. People do
the walking and then the pilates, but they forget the
cardio and the hardcore weights. So sometimes you've got to
(08:24):
do this stuff that's a bit uncomfortable to take it
to the next level. So yeah, you got to change
that run, You've got to get some hills in the walk,
or you know, actually check your heart rate and see
what's going on when you are training all rightly and well.
A product we wanted to talk about today was a
product that's actually been formulated by one of our colleagues,
a dietitians. So we always like to support dietitians in
the industry because they do some great stuff. And this
(08:45):
is an interesting product because it's not a traditional supermarket product.
It's actually a product that's quite specialty and formulated and
generally available online only. And it's called the skinny Bic,
so that's spelled skible ny b Ik skinny bick. And
the interesting thing about this product, it's been around for
a while. As I said, it's been formulated by a dietitian,
(09:05):
an Tickery, who has got special expertise in the Mediterranean
style of eating. But the differentiating factor from this cookie,
because of course dietitians would not typically recommend cookies, is
that it's based on Loopen, which is a legume based
flour that has quite significantly different nutritionals. So it really
lowers the carbohydrate load of these cookies, so they're quite
low in calories. Two cookies, which are decent size thirty grams,
(09:27):
comes in at just one hundred calories, five grams of protein,
four point eight grams of fat, and only five grams
of carbohydrate, with two grams of sugar and five grams
of dietary fiber, which is massive for cookies because of
this special Loopin flour and loopen flourers a very special
product because you get basically a lower calorie, a higher fiber,
(09:48):
tasty product because it's actually got a beautiful mouthfeel. So
I wanted to talk about those because certainly, you know,
we're not in the business of recommending cookies by any means,
but if you are someone who did really enjoy having
something sweet occasionally with a cup of tea or because
they come in at that hundred calorie, I'd be very
happy for my clients to have them after dinner. There's
a whole range of them with all different flavors, and
(10:09):
they're quite delicious. And I thought it was worth of
a discussion because I don't think we've ever mentioned Loopin
on the podcast, and as I said, because they're actually
made by a dietitian, I think it's always nice to
have a little chat about something that's a little bit different.
And if you like them, you can buy them online
at skinnybeck dot com. So certainly sort of chick the
box in my mind if you're looking for a healthier
cookie or something that's got a calorie control. I can't
(10:33):
think of anything really bad to say about them at all.
And they're also purchased in quite small portions, so it's
more difficult to overeat them, as opposed to when you
buy a packet of Timtams. Let's be honest, who just
eats one or two? So yeah, Leanne, have you tried
them before the skinny bick?
Speaker 1 (10:48):
No? I haven't, but I have actually routinely used lupin
flex on my clients, particularly my plant based clients. It's
a wonderful we're going to call it a protein I
guess you know. It's come up recently due to the
big alergy for loopen as well, but a lot of
people can tolerate it really easily, and it's a great
I guess ingredient that helps bind things. So if I've
ever making like for a vegan client, like a Hamburger
patty or a rissole or something like that, trying to
(11:10):
use chickpeas and legumes and stuff to hold those things
together is really difficult. So using something like loop and
flakes can actually help to bind things really well, particularly
when people don't eat eggs and you know you're using
mints to bind things. Lupin flakes are wonderful. They're really
high in protein, really high in fiber, but they don't
come with the added carbohydrate load that a lot of
beans and legumes do. So a lot of times when
I'm creating vegan or plant based meals for my plant
(11:32):
based clients, you know, you can't just keep dumping in
beans and legumes after beans and legumes, after beans and legumes,
because you want to drive the protein up, but it
also drives the carbohydrate load of the meal up as well.
So lubin flakes are a secret weapon of mine. I've
been using them for quite a while. They're really great.
So I haven't tried these bikis, but I imagine they'd
be quite good. And I love that there's five grams
of protein and five grams of danetary fiber in each one,
(11:54):
and that's you know, special thanks to the loop and
flower that's the top ingredient in it as well, So
really good, you know. So it is a chocolate chip cookie,
but the ingredient list is fairly good. There's nothing really
outstanding in there, anything that I would say is a
big no no or anything like that. It's certainly not
a clean ingredient list, but it is a chocolate cookie
at the end of the day, so it is what
it is. And I will also say that this segment
(12:14):
isn't sponsored as well. We do like to support and
give shout outs to our dietshuit cloagues where we can,
and this is just a better product on the market,
so yeah, give it a go. We'd love to hear
what our listeners think. But I think, you know, nutritionally,
it's pretty strong, and like you said, it's really well
calorie controlled as well, and because they're sort of portioned
in those smaller packets, as you said, it's better than
opening a whole packet Timtams where you've got ten in
(12:36):
front of you staring at you. At least that it's
kind of like two cookies and are serving. It's really
nice and portion controlled as well.
Speaker 2 (12:43):
They do contain a bit of stevia for sweetness and
some aritrotrol, which are two natural sweetness And I'm just
thricking through the website actually, which is quite interesting just
to have a look at skiddybig dot com where you
can read all about Loopen as well. The academic doctor
curis who it's her brand. She said she would have
liked to use extra Version olive oil in the base
of the cookie, but just put production costs up too much,
which is a common issue in food industry. You can
(13:03):
make as healthy products as you like, but if they're
too expensive, no one will buy them. So she's used
canola oil as the next best option. Get a little
bit of a Mega three and a Mega six, so
it's always I think also good to understand why people
use different ingredients in food, because there's ideal and then
there's reality and so also let's be honest as extra
vision O the world doesn't always taste amazing in baking.
(13:24):
It's a very distinct flavor. But there's all different flavors.
There's like a lemon one, there's cranberry, dayton butterscotch. So yeah,
if you are a cookie person and can control yourself
and stick to one or two at a time, and
that's what you enjoy with a cup of tea certainly
worth a try and let us know what you think
and post it and tag it. If you enjoy a
skinny pic every now and again.
Speaker 1 (13:45):
All right, and then moving on to sweeter things, Susie,
Not that we haven't had enough sweetness from our chocolate
chip cookies. Today, I'm talking about a vegetable brownie. Now
it sounds gross when you say vegetable brownie, so I
will reference this in za. It is a sweet potato brownie.
And when you think about the texture of a brownie,
like you want it nice and soft and gooey in
the middle, or I do, anyway, So sweet potato actually
works wonderfully as a base in this. So this is
(14:06):
a gluten free brownie, and it's also plant based as well.
So if you've got any friends or you yourself a
gluten free vegan, this could be the perfect recipe for you.
So it's my very wholesome sweet potato brownie. So you
do use a cup of mashed sweet potato. So I
would generally always say leave the skin on, but when
I'm baking with vegetables, I will tend to peel it
because you kind of don't want that extra kind of
(14:28):
fibby and Grouttina is going through. You want a nice, smooth,
mashed potato, So I say peel it. You want to
add a cup of mashed potato, a cup of tarhini
paste if you used unhold tarhinies. It's going to add
a lot more calcium into the recipe hot tip, and
it's also adding some good healthy fats in there as well,
which we'd like to kind of stabilize out some of
the carbohydrate loads from the sweet potato as well. We're
also going to use a quarter of a cup of
(14:49):
maple syrup. You could also if you weren't plant based,
you could use honey or any type of syrup or sweetener. There.
You've got a couple of teaspoons of vanilla bean extract,
a teaspoon of baking powder, a quarter of a cup
of arm meal, and then some nuts as well, so
using half a cup of some I used a quarter
cup of walnuts and a quarter cup of cashews, but
you could just use half a cup of any sort
of chop nuts that you like, a quarter cup of
(15:10):
cocoa powder, and then half a cup This is optional
of dark chocolate chips. I wouldn't say that chocolatechip is optional.
I'd say they're essential, but you can certainly leave them
out if you didn't want to have them in there,
and all you do is you mix it all up
just like a normal brownie batter. You bake it like
normal twenty five thirty minutes. It won't fully set like
it'll still be kind of nice and soft, but as
you cool it down a little bit, it'll set outside
(15:31):
of So bake it for twenty five thirty minutes and
then allow it to cool before you slice it into
small pieces. And small pieces is the key, because even
though this is a healthier, more wholesome brownie, it's still
a brownie guys at the end of the day, so
we don't want to be eating half at once. So
slice it into small pieces, take it to work with you,
put it in the kid's lunch boxes. Freeze a couple
of pieces. If you're baking it and it's just you
(15:51):
at home, you don't want an entire tray of brownie
is just sitting on the counter staring at you. And
let me know what you think. We'll post the recipe
on our Instagram at the Nutrition Couch podcast and yes,
send me a feedback. I'd love to know what you think.
It's definitely a winner in my book, so I really
really love it. And David couldn't even tell it had
sweet potato with it. I neither could mea but obviously
I modified a lot of the nuts in there because
of her nut allergies, and she can actually have sesame
(16:13):
seeds now, which is hence the reason I use the
unhold Dahini as well in there, which.
Speaker 2 (16:17):
Is awesome, beautiful.
Speaker 1 (16:18):
All right.
Speaker 2 (16:18):
Well, that brings us to the end of another episode
of The Nutrition Couch. If you haven't done so already,
keep telling your friends about us, and don't forget to
log onto our website to see the latest in our
product range, which includes the peri Plan, and the latest
edition is a Snack Guide, which I'm hoping is up
there by the time we are publishing this podcast. And
have a great week.
Speaker 1 (16:38):
Catch you guys next week.
Does your exercise routine include walking and getting too billades
a couple of times a week. Do you have access
to a gym and you try to fit in some
weight training to build some muscle? Are you ticking all
the boxes when it comes to movement, but you're not
sure why your weight isn't actually shifting. On today's Midweek
a motivational episode of The Nutrition Couch, Susie shares a
great client example where the exercise her client's doing may
(00:23):
not actually be that ideal when it comes to seeing
some changes in FAOs. Hi, I'm Leanne Ward and I'm
Susie Burrow and every week we bring you The Nutrition Couch,
the biweekly podcast that keeps you up to date on
everything that you need to know in the world of nutrition,
as well as our exercise case study. Today we share
some of the healthiest cookies that you could find. And
(00:44):
I have a delicious vegetable based brownie Yes you heard
it right, vegetable based brownie recipe to share that you
guys are going to love. But first off, Susie, do
you want to chat us through the Midweek? A motivational
client case study of the week.
Speaker 2 (00:59):
Indeed, because this as a client I saw this week
who I had seen for I want to say over
a year now, and she's lost a good amount of weight,
I think at least ten kilos and she's just trying
to lose that last few I want to say the
last five. So but I could give you leand twenty
other clients who fit this bill, and even five other
discussions I've had this week about the exact same thing.
(01:20):
So I think it will resonate with a lot of listeners.
So my client exercises, because when I start with a client,
I will generally focus on food and nutrition first and
try and build their movement. So if they're not moving
very much, look for ways to increase their steps. And
some clients will do very well just with getting their
regular steps and reasonably tight calorie control. That's sometimes all
(01:40):
they'll need to do and have real interest in doing.
In terms of sort of activity or exercise. Then I
have my clients who do a bit of walking and
they go to pilates. Now we love pilates. You know,
it's great for strength and flexibility, but when it comes
to specificity of exercise, you don't quite get the workout
you would if you were doing a gym, say forty five,
(02:04):
or going and running on a treadmill. Now I'm not
saying pilarates isn't good. I'm saying it's just different. So
I'll have clients to do their steps, they go to pilates,
and then sometimes they'll go and do a gym class,
and they're often doing a weights class because they might
be in their fifties and they're looking at ways to
preserve their muscle mass. So that's kind of a mix.
And specifically with my client that I was talking about,
(02:25):
she has been doing her steps since she's been doing
some running, so she runs about five k's two or
three times a week. But on top of that, she
has a very very sedentary dob. So we're basically in
a weight loss plato. She wants to get a few
kilos off, and so I'm going through all the variables.
The food's pretty good, We're talking about the running and
then I said to her, do you know what your
(02:46):
heart rate is when you go running? And she said, oh,
well I do actually, because I've got an Apple watch
that monitism it gets to about one twenty one thirty.
And it just reminded me of how important it is
that we look at exercise intensity because whilst it's important
to get our steps up, remember most of us are
(03:07):
walking at a fairly stable pace. In many cases, if
you've been walking a long time or using your steps
that are incidental, your heart rate's not elevated at all.
So it's great for movement and for making up for
all the sitting down time, particularly we've got a cidentiary job.
But then if you go and sit the rest of
the day, it's often not training that muscle to become
more metabolically efficient and burn more calories. Because remember the
(03:29):
body is like a machine, and the muscles and the
body gets used to what we do very very quickly.
So if you're someone who is doing your walking and
even going to the plaratees or you may even be
going to the gym and doing weights, if you go
in there and your heart rate's not overly high and
I'm talking you know, two twenty minus what is it,
seventy percent, so you're looking usually between one point thirty,
(03:49):
maybe up to one fifty for a younger female, you're
not getting a training effect. So that's why the weight
is just stable. It's just doing the same thing all
the time. So in the case of my client, she
does the same steps each day, she does the same
run loop five kilometers that she's done for the last year,
and she's not getting any training effect from her activity,
(04:11):
and hence we're not increasing metabolism to get her to
lose extra weight. The body's very happy where it is
because it's used to what she's doing. And I think
listeners will be saying to themselves, yeah, well, I do exercise,
I go to pilates even three times a week, But
is your heart rate getting up high enough to get
that training effect and that burn? And even if you
do weights, you're probably not getting that heart rate effect.
(04:34):
So even though they're all very good for us, you've
got to be looking at the end goal. And if
you're in a weight loss plateau and your body's not changing,
it's probably time to have a pretty close look at
your movement. Because the other thing I see all the time,
which was again relevant to my client, is that she
sits down at the desk at eight o'clock and she
literally doesn't move till five o'clock. So even though she's
(04:56):
doing that walking because she's working at home, she doesn't
get any incidental So think back before COVID, you've probably
got two three thousand incidental steps just by commuting and
getting to and from work, or getting up to go
to the bathroom at work, or going to different meetings,
or going out and getting a coffee. If you work
at home and you sit in front of that computer
and you're rushing to fit or your work into school
hours and all the bits and pieces and don't move
(05:18):
all date, it doesn't matter if you go to the gym,
because the research shows if you spend the rest of
the day sitting, you may as well the Negate City
benefit of going to the gym. So not only do
you have to do that kind of intense work occasionally
to get a training effect, you need to spread your
steps throughout the day. So every couple of hours you
need to make an effort to get up. That's a
good time to put the washing out, that's the time
(05:39):
at lunch to use your lunch break to go for
a walk around the block, or if you've got a
phone call to make, use it to do a walk
at the same time. Because if you sit down for
that extended period, even if you go to the gym
after work, that could be another reason that things aren't shifting.
So as we often speak about nutrition, specificity and timing
and macrobalance and all those things are important to the exercise,
(06:00):
and it won't be enough for most of us to
just get our steps in. It'll be about training the
body to become more efficient at burning calories over time,
and generally speaking, to do that, you've got to do
either very specific weight training, which most people won't be
doing because it's full on, or you need to be
getting that heart rate up and doing some extra cardio.
And sometimes you better to go to the gym, hop
(06:21):
on the bike or the treadmill or the roll where
you know your heart rate gets up compared to just
doing a walk because we get used to the walk,
and you're better to do less time at the gym
but peaking the heart rate. So it's always about change
and mixing it up. And if you haven't changed your
exercise regime for six, twelve forever, that's the problem hundred percent.
Speaker 1 (06:39):
And I think it's a really important reminder that change
is needed. And my training always used to say to me,
every eight to twelve weeks, we rotate your training, like
we do something different, because the body adapts, just like
with nutrition, we adapt down to deficits and we hit
plateaus and that sort of thing. Same do with their exercise.
So if you've been doing the same exercise for even
just six months, now it's time to shake it up.
(07:01):
It's time to change it up. But I did that
exact thing with the client a couple of weeks ago,
Susie where she got the new peloton. You know, it's
in Australia now and everyone's loving it. She's come from
America though, so she's been on the peloton for like
a good year or so, and I said, I want
you to stop the peloton. I want you to go
on focus just on weights and on walking, like do
the opposite, like bring her heartbreak down, because I thought
(07:21):
for her she was actually too stressed, like she had
a really stressful job. She was doing a lot of
high intensity like peloton type workouts, and I said, I'm
really keen to just drive your stress levels down throughout
the day. So we got her just doing the longest
slower walks weight training with good rest breaks in between,
so she could actually build some muscle and have a
little bit of time to recover between her sets. And
I think from a metabolic perspective, it's done in the
(07:42):
world of good the last couple of weeks, and it's
been able to shift us off that plateau as well,
So it kind of works both ways.
Speaker 2 (07:47):
But I think the.
Speaker 1 (07:48):
Moral of the story is just consistently changing things up.
We just can't get stuck in a rup. We can't
keep doing the same thing because her body adapts so
quickly and we're looking for changes. When we're looking for results,
we have to do things a little bit differently.
Speaker 2 (08:01):
One hundred percent. And we talk of that about that
in context of food, but I think because we it's
like when we do people's diets, they take the bits
out they like and they skip the rest. So they
take the nutbar what everyone loves the nut bar, but
they forget the veggie sticks that are meant to go
with it. And it's the same with exercise. People do
the walking and then the pilates, but they forget the
cardio and the hardcore weights. So sometimes you've got to
(08:24):
do this stuff that's a bit uncomfortable to take it
to the next level. So yeah, you got to change
that run, You've got to get some hills in the walk,
or you know, actually check your heart rate and see
what's going on when you are training all rightly and well.
A product we wanted to talk about today was a
product that's actually been formulated by one of our colleagues,
a dietitians. So we always like to support dietitians in
the industry because they do some great stuff. And this
(08:45):
is an interesting product because it's not a traditional supermarket product.
It's actually a product that's quite specialty and formulated and
generally available online only. And it's called the skinny Bic,
so that's spelled skible ny b Ik skinny bick. And
the interesting thing about this product, it's been around for
a while. As I said, it's been formulated by a dietitian,
(09:05):
an Tickery, who has got special expertise in the Mediterranean
style of eating. But the differentiating factor from this cookie,
because of course dietitians would not typically recommend cookies, is
that it's based on Loopen, which is a legume based
flour that has quite significantly different nutritionals. So it really
lowers the carbohydrate load of these cookies, so they're quite
low in calories. Two cookies, which are decent size thirty grams,
(09:27):
comes in at just one hundred calories, five grams of protein,
four point eight grams of fat, and only five grams
of carbohydrate, with two grams of sugar and five grams
of dietary fiber, which is massive for cookies because of
this special Loopin flour and loopen flourers a very special
product because you get basically a lower calorie, a higher fiber,
(09:48):
tasty product because it's actually got a beautiful mouthfeel. So
I wanted to talk about those because certainly, you know,
we're not in the business of recommending cookies by any means,
but if you are someone who did really enjoy having
something sweet occasionally with a cup of tea or because
they come in at that hundred calorie, I'd be very
happy for my clients to have them after dinner. There's
a whole range of them with all different flavors, and
(10:09):
they're quite delicious. And I thought it was worth of
a discussion because I don't think we've ever mentioned Loopin
on the podcast, and as I said, because they're actually
made by a dietitian, I think it's always nice to
have a little chat about something that's a little bit different.
And if you like them, you can buy them online
at skinnybeck dot com. So certainly sort of chick the
box in my mind if you're looking for a healthier
cookie or something that's got a calorie control. I can't
(10:33):
think of anything really bad to say about them at all.
And they're also purchased in quite small portions, so it's
more difficult to overeat them, as opposed to when you
buy a packet of Timtams. Let's be honest, who just
eats one or two? So yeah, Leanne, have you tried
them before the skinny bick?
Speaker 1 (10:48):
No? I haven't, but I have actually routinely used lupin
flex on my clients, particularly my plant based clients. It's
a wonderful we're going to call it a protein I
guess you know. It's come up recently due to the
big alergy for loopen as well, but a lot of
people can tolerate it really easily, and it's a great
I guess ingredient that helps bind things. So if I've
ever making like for a vegan client, like a Hamburger
patty or a rissole or something like that, trying to
(11:10):
use chickpeas and legumes and stuff to hold those things
together is really difficult. So using something like loop and
flakes can actually help to bind things really well, particularly
when people don't eat eggs and you know you're using
mints to bind things. Lupin flakes are wonderful. They're really
high in protein, really high in fiber, but they don't
come with the added carbohydrate load that a lot of
beans and legumes do. So a lot of times when
I'm creating vegan or plant based meals for my plant
(11:32):
based clients, you know, you can't just keep dumping in
beans and legumes after beans and legumes, after beans and legumes,
because you want to drive the protein up, but it
also drives the carbohydrate load of the meal up as well.
So lubin flakes are a secret weapon of mine. I've
been using them for quite a while. They're really great.
So I haven't tried these bikis, but I imagine they'd
be quite good. And I love that there's five grams
of protein and five grams of danetary fiber in each one,
(11:54):
and that's you know, special thanks to the loop and
flower that's the top ingredient in it as well, So
really good, you know. So it is a chocolate chip cookie,
but the ingredient list is fairly good. There's nothing really
outstanding in there, anything that I would say is a
big no no or anything like that. It's certainly not
a clean ingredient list, but it is a chocolate cookie
at the end of the day, so it is what
it is. And I will also say that this segment
(12:14):
isn't sponsored as well. We do like to support and
give shout outs to our dietshuit cloagues where we can,
and this is just a better product on the market,
so yeah, give it a go. We'd love to hear
what our listeners think. But I think, you know, nutritionally,
it's pretty strong, and like you said, it's really well
calorie controlled as well, and because they're sort of portioned
in those smaller packets, as you said, it's better than
opening a whole packet Timtams where you've got ten in
(12:36):
front of you staring at you. At least that it's
kind of like two cookies and are serving. It's really
nice and portion controlled as well.
Speaker 2 (12:43):
They do contain a bit of stevia for sweetness and
some aritrotrol, which are two natural sweetness And I'm just
thricking through the website actually, which is quite interesting just
to have a look at skiddybig dot com where you
can read all about Loopen as well. The academic doctor
curis who it's her brand. She said she would have
liked to use extra Version olive oil in the base
of the cookie, but just put production costs up too much,
which is a common issue in food industry. You can
(13:03):
make as healthy products as you like, but if they're
too expensive, no one will buy them. So she's used
canola oil as the next best option. Get a little
bit of a Mega three and a Mega six, so
it's always I think also good to understand why people
use different ingredients in food, because there's ideal and then
there's reality and so also let's be honest as extra
vision O the world doesn't always taste amazing in baking.
(13:24):
It's a very distinct flavor. But there's all different flavors.
There's like a lemon one, there's cranberry, dayton butterscotch. So yeah,
if you are a cookie person and can control yourself
and stick to one or two at a time, and
that's what you enjoy with a cup of tea certainly
worth a try and let us know what you think
and post it and tag it. If you enjoy a
skinny pic every now and again.
Speaker 1 (13:45):
All right, and then moving on to sweeter things, Susie,
Not that we haven't had enough sweetness from our chocolate
chip cookies. Today, I'm talking about a vegetable brownie. Now
it sounds gross when you say vegetable brownie, so I
will reference this in za. It is a sweet potato brownie.
And when you think about the texture of a brownie,
like you want it nice and soft and gooey in
the middle, or I do, anyway, So sweet potato actually
works wonderfully as a base in this. So this is
(14:06):
a gluten free brownie, and it's also plant based as well.
So if you've got any friends or you yourself a
gluten free vegan, this could be the perfect recipe for you.
So it's my very wholesome sweet potato brownie. So you
do use a cup of mashed sweet potato. So I
would generally always say leave the skin on, but when
I'm baking with vegetables, I will tend to peel it
because you kind of don't want that extra kind of
(14:28):
fibby and Grouttina is going through. You want a nice, smooth,
mashed potato, So I say peel it. You want to
add a cup of mashed potato, a cup of tarhini
paste if you used unhold tarhinies. It's going to add
a lot more calcium into the recipe hot tip, and
it's also adding some good healthy fats in there as well,
which we'd like to kind of stabilize out some of
the carbohydrate loads from the sweet potato as well. We're
also going to use a quarter of a cup of
(14:49):
maple syrup. You could also if you weren't plant based,
you could use honey or any type of syrup or sweetener. There.
You've got a couple of teaspoons of vanilla bean extract,
a teaspoon of baking powder, a quarter of a cup
of arm meal, and then some nuts as well, so
using half a cup of some I used a quarter
cup of walnuts and a quarter cup of cashews, but
you could just use half a cup of any sort
of chop nuts that you like, a quarter cup of
(15:10):
cocoa powder, and then half a cup This is optional
of dark chocolate chips. I wouldn't say that chocolatechip is optional.
I'd say they're essential, but you can certainly leave them
out if you didn't want to have them in there,
and all you do is you mix it all up
just like a normal brownie batter. You bake it like
normal twenty five thirty minutes. It won't fully set like
it'll still be kind of nice and soft, but as
you cool it down a little bit, it'll set outside
(15:31):
of So bake it for twenty five thirty minutes and
then allow it to cool before you slice it into
small pieces. And small pieces is the key, because even
though this is a healthier, more wholesome brownie, it's still
a brownie guys at the end of the day, so
we don't want to be eating half at once. So
slice it into small pieces, take it to work with you,
put it in the kid's lunch boxes. Freeze a couple
of pieces. If you're baking it and it's just you
(15:51):
at home, you don't want an entire tray of brownie
is just sitting on the counter staring at you. And
let me know what you think. We'll post the recipe
on our Instagram at the Nutrition Couch podcast and yes,
send me a feedback. I'd love to know what you think.
It's definitely a winner in my book, so I really
really love it. And David couldn't even tell it had
sweet potato with it. I neither could mea but obviously
I modified a lot of the nuts in there because
of her nut allergies, and she can actually have sesame
(16:13):
seeds now, which is hence the reason I use the
unhold Dahini as well in there, which.
Speaker 2 (16:17):
Is awesome, beautiful.
Speaker 1 (16:18):
All right.
Speaker 2 (16:18):
Well, that brings us to the end of another episode
of The Nutrition Couch. If you haven't done so already,
keep telling your friends about us, and don't forget to
log onto our website to see the latest in our
product range, which includes the peri Plan, and the latest
edition is a Snack Guide, which I'm hoping is up
there by the time we are publishing this podcast. And
have a great week.
Speaker 1 (16:38):
Catch you guys next week.
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