November 12, 2024 • 38 mins
On this episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell pull back the curtain on the world of supplements. Are you taking too many? Or not the right ones? They’ll help you figure out what you actually need and what you can skip, so you’re not wasting money or swallowing unnecessary pills.
In today’s episode, we discuss:
- Supplements 101 – Discover which supplements might be worth your investment and which ones could be doing nothing at all.
- Surviving Party Season – Tips for keeping your health goals in check while enjoying end-of-year festivities without the extra weight gain.
- New High-Protein Pasta – Leanne’s found a protein-packed pasta option, and it’s already a hit.
- Listener Q&A: Fasting – We tackle the hot topic of fasting, exploring whether it’s beneficial or just another health trend.
Leanne and Susie also share their reflections on the recent Nutrition Couch retreat and how it strengthened their connection with the podcast’s amazing listeners. Don’t miss the details on how you can join their next retreat in March!
Resources:
- Interested in joining the March 2025 retreat? Email us at admin@thenutritioncouch.com to get on the waitlist!
- Explore our range at designedbydietitians.com and check out our book, Reset, Nourish, Burn, available in paperback and on Audible for a perfect holiday gift!
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 (00:00):
Do you take any supplements? What do you take?
Speaker 2 (00:03):
Maybe you take some iron or vitamin D or magnesium
each night for a good night's sleep. When chatting to clients,
we often hear that they are taking a number of
different supplements and sometimes it can be a case of
taking too many things. So in today's episode of The
Nutrition Couch, we deep dive the world of supplements and
chat the ones that you may need and the ones
(00:25):
you probably don't. Hi. I'm Susie Burrow and Emily and Wood,
and together we bring you The Nutrition Couch, the weekly
podcast that keeps you up to date on everything you
need to know in the world of nutrition, as well
as all things ups Today well not today, but in general.
It's almost party season, which means that there is plenty
of extra food and drink around. So we're going to
talk through some of the steps that you can take
(00:47):
when you have overdone things a little bit. Leanne has
found a new high protein past up in the supermarket,
and our listener question is all about fasting and whether
we all should be doing it.
Speaker 1 (00:58):
So lean to kick us off to time.
Speaker 2 (01:00):
We are fresh back from our inaugirl Nutrition Couch retreat
that we had last weekend at Pepper's Resort in Kingscliffe.
It was a sellout event and you had wanted to
run a retreat ever since we literally started the podcast.
Now you've been saying you want to go to Hawaii
for a retreat, which I think I'm very open to.
So if anyone's keen for that, do email us at
(01:21):
admin at the Nutritioncouch dot com. But we were sort
of blown away because we, like everyone, all busy working women,
we hadn't had a lot of time to really think
about it. Like we sort of thought, let's give it
a good go and see how it runs. And I'm
right to say that it could not have gone better.
Speaker 3 (01:37):
Yeah, absolutely, it was just it was so fun and
it was so I was explaining to one of my
clients just this morning and she was like, how was it?
I said, it was just twenty of the most random
group of women, but it just works.
Speaker 4 (01:48):
Everyone who was just so lovely.
Speaker 3 (01:50):
But we had people flying in from all of Australia,
you know, we had top doctors and lawyers all the
way down to you know, women who lived on the farm.
Like we just had such a random group of people
that you wouldn't normally put in a room together, but
it just works so beautiful, and because everybody was just
there for themselves, they were just like, I need to
take a moment, I need to look after myself better.
Speaker 4 (02:08):
I'm busy.
Speaker 3 (02:09):
I never do things like this, And it was just
so lovely and everybody was sharing ideas and stories and
you know, just bouncing off each other in a really
wonderful way. Everybody was just so open and so welcoming
and honestly, couldn't have gone better.
Speaker 2 (02:23):
I think that the thing that united everyone was that
they were such amazing fans and supporters of the podcast.
I think you and I always shocked, like we know
a lot of people listen because we've almost I think
we must over be pretty close if not five million
downloads now, which is only in three years, so it's
pretty reasonable number. So we know a lot of people listen,
and we're very grateful. But when people actually come up
(02:45):
to you and tell you that it's changed their life,
it's like really emotional. And someone said to me that
the retreat and I agree with you, Like it was
such a beautiful group of people that all just got on,
Like we were at dinner and they were all talking
and we were like shoved down the end. No one
even wanted to talk to us. They were also happy together,
which was great. We Haddanil, who was a local yoga
and pilates instructor who took the ladies through a very
(03:07):
well attended session.
Speaker 1 (03:08):
Each day, we did beach walks.
Speaker 2 (03:10):
The food was unbelievably good in terms of our requirements
of being sort of heavy on the vegetables and lean protein,
and it was just a really nice experience. But we
also a big part of the retreat was having a
one on one consult and so we got to know
everyone really well, and it was really quite emotional talking
and hearing some of the stories and the way the
podcasts had positively impacted people or you know, how that
(03:32):
improved their health or how they were taking time out
for their health. And one of the ladies said to me,
was I tired at the end, And I said, actually,
I feel really quite invigorated because when you do such
meaningful work and are reminded of that, because let's be honestly,
and we're just in survival most of the time, Like
I'm like literally sending you a script two minutes before
we record, like we're just flying by the seat of
our pants every day man, so to sort of sit
(03:55):
back and hear, you know, such positive feedback and the
effect that's had on people's lives is really, really nice.
So we're all really motivated. So if you're thinking maybe
you'd like to take two or three days out of
the schedule to really immerse in your health and well being,
we are planning another one and maybe two in March.
We're hoping to run another couple and definitely we will
do an annual one each October, So look out the
(04:16):
details of that on our social media and certainly email
lists that admin at the Nutrition Couch expressing any interest
and we can show the details. But it really I
don't want to say I was surprised, but I really
am almost shocked how well it's gone. And there's just
a need for evidence based information to be delivered in
a way that's user friendly to busy women.
Speaker 1 (04:34):
So bring it on.
Speaker 3 (04:35):
Yeah, And I will just say that we've had a
lot of emails, a lot of big expressions of interest.
Because of that, we've had well over one hundred women
express interests. I haven't got the time to email everybody back,
So if you've emailed me your name, is on the waitlist.
Once we finalize the dates and the locations and everything
for next year, we will email everybody on the witlist
out the details. So if we haven't received a reply,
I do apologize at advance, but we'll do that in
(04:56):
a big group email to let everybody know what all
the details are and then if it's suit you, if
the weekend works for you, if the location works. We
are ninety five percent sure the one in March will
be at the same place at Peppers Kingscliff, So we
had women flying in from all over Australia. We actually
had two inquiries from New Zealand as well, but due
to the tight and timing of it, they just couldn't
make it work with their work schedule. So you were
(05:16):
welcome if you're listening from overseas, if you've always wanted
to come to Australia. Kingscliff is the most beautiful part
of the world. It's really stunning down there, and March
will be a really really nice time a year there
as well. And what I found really surprising was Susie.
Two of our lovely ladies were sisters and two were
almost like best friends, and the other sixteen ladies were
basically just flying solo. Look, I didn't expect so many
(05:38):
people to come by themselves, and I just love that.
Speaker 4 (05:40):
I love that they were.
Speaker 3 (05:41):
Like, I'm doing this for me, this is important to me.
I'm going to take charge of my health. I'm going
to come and mingle with a group of like minded
women all weekend. And it was amazing. I honestly thought
we'd see just groups of friends and everybody coming with
a body. So do not be worried if you don't
have a friend to come with if you're flying solo,
because the majority of women I assume at the next
one as well, also be flying solo and you will
(06:01):
meet so many people you'll leave with newfound friendships.
Speaker 4 (06:04):
Like It's just such an incredible couple of days.
Speaker 3 (06:06):
We run it from Friday right through to Sunday lunch,
and then everybody flies or travels back home Sunday ready
for kind of the you know, reinvigorated for the next
working week ahead of you. So if you are interested,
we're going to run another retreat next year in March.
We have just confirmed with Peppers at Kingscliffe and the
dates will be Friday, the twenty first of March, to
Sunday the twenty third of March next year twenty twenty five,
(06:30):
so there are a maximum of twenty spots if you
want to be one of the lucky ladies to attend
and have a one on one consultation with either Susie
or myself, plus of course, participate in all our wonderful workshops,
our seminars, relaxing activities over the weekend, including our spa dates.
All of your food and accommodation is provided as well.
Please email us asap so admin at the nutritioncouch dot
(06:54):
com so that we can send you some further details
about the retreat and you can also pay your depot
to secure your spot as there are actually only fourteen
of the twenty spots left for next year, so getting
quick and ask your loved ones for an early Christmas
present for next year. So that email address again is
admin at the nutritioncouch dot com. And once we finalize
(07:15):
all the details for the nextra treat, we will email
everybody and it's basically first in best Stress and basically
the first twenty women to pay their own voices essentially
get the spot at the next retreat. That's kind of
how it runs. We don't have a better way to
do it. Do We know?
Speaker 2 (07:28):
We're excited though, because it was really a very empowering weekend,
all right, Leanne, something that has popped up. If I'm
completely honest with you, do I take any supplements? No,
I am not a big supplement taker. I use some
protein powder that we produce, but in general I am
pretty much food first and don't take Actually that's a lie.
(07:50):
I do take a supplement. I take flaxseed oil because
I've got very dry eyes as I get a bit older,
and I do find that it helps my I lubrication
for whatever a better word.
Speaker 4 (08:01):
I thought you said librication on the podcast, But.
Speaker 2 (08:05):
In general, I don't know. I'm just not really a
pill pop up. I've got an MDHFR mutation too. I
do take a method to follow when I remember, but
I really don't. I just know it's just not me
to really take things for a while. I might go
through SPAN, I might take a few fish oil. When
I was pregnant, I did take fish oil, not much else. Like,
I'm probably not great in terms of sometimes you do
need things.
Speaker 1 (08:25):
But recently I've.
Speaker 2 (08:26):
Had a couple of clients that when I went through
their supplement least, I needed an extra page in my notebook,
and when I looked at one of the supplements online,
I've never seen help me with more ingredients in it.
I had to scroll for like three scrolls to get
to the bottom, and it just led you and I
to have a bit of a chat about what I
caught over supplementation, because supplementation is a massive industry. It
(08:48):
makes a lot of money for a lot of people,
and certainly there's massive profit margins on basic vitamins and minerals,
things like vitamin B, vitamin C. You know you can
throw it in a bottle, charge twenty times the price
and do no damage because it's not stored in the body. Now, ultimately,
as dieticians, we want to make sure that if people
are taking supplements that it's for a reason and they're
(09:09):
not wasting their money, because I can't tell you in
my careerly and how many times I've heard people reel
off supplements they've been recommended, and it might be hundreds
of dollars worth of different supplements which are really things
they often don't even need. So I think it gives
us a false positive that you're taking all these things
that's going to make you younger, fitter, leaner, smarter, which,
(09:30):
let's be honest, the evidence just is not there now
the best supplements or the ones we recommend it when
people have a deficiency. So if I'm looking at blood
tests and I see someone's vitamin D deficient or has
low iron levels, certainly at times I will recommend supplement. Now,
I always want to go for basically a clean supplement,
something that's giving exactly what that person needs, rather than
(09:51):
a whole range of mixed things, because they do stacks.
So for example, if you're taking a protein powder that
has a whole range of micronutrients in it plus a
multi vitamin plus another vitamin, that's got all those same things,
quite possibly getting too much. And in the case of
vitamins and minerals, more is not better.
Speaker 1 (10:08):
There's what the.
Speaker 2 (10:08):
Body needs and then there's extra which will either be
processed out via the kidneys in the liver or peed
out in the case of water soluble vitamins. So I
thought it was just worthy of a discussion if you're
someone who has twenty different pill containers, because I'll go
through with my clients and I'll say to them, look
these are the ones that are I would say safe
or okay, or adding something to your diet, But these
(10:28):
are the ones doing absolutely nothing or I'm safe to
say you don't need them.
Speaker 1 (10:32):
And I don't want clients to.
Speaker 2 (10:33):
Waste money, particularly when they're really really expensive, because I
just think that they're just not doing anything, even though
psychologically you may think so. So I think we just
wanted to have a general discussion about oversupplementing and when
sometimes you're just getting ripped off a little bit. Now
there's a couple of different options that I may use
at times. So if I've got a client who's got
high cholesterol and it's not overly high, they're not on
(10:56):
Statard medication, they're eating well, I might try it. There's
now plant sterile capsules. Certainly there's a reason for that.
If someone has got liver in flame liver, I might
recommend milk thistle. That's a sort of herbal remedy for
in flame liver. So they're sort of hit ones here
and there. I might suggest to someone they try. Certainly,
if you've got dry eyes, flax seed oil is really cool.
(11:17):
But I think for anyone who's got twenty bottles in
the cabinet, and you've been recommended to take a whole
range of very expensive supplements.
Speaker 1 (11:24):
I think it's really worth having a.
Speaker 2 (11:25):
Look and seeing if you're actually getting any benefit from that,
or if you're just flushing a whole lot of expensive
vitamins and minerals down the toilet each day.
Speaker 3 (11:32):
Yeah. So I agree because the reality is that we
want the magic pill or potion, right. We want something
that's going to give us more energy, that's going to
boost own metabolism, it's going to burn body fat or
for a lot of my clients when they start seeing me,
I say, well, what's this one, what's this one, what's
this one? And a lot of the time they just
say that just in case, just in case, I take
a multivitam in just in case, I take a greens powder,
just to get a bit more greens in. I take
(11:54):
an iron supplement because I was low a few years ago,
so I'm scared to go low again. And I take
a pre workout supplement because you know, my favorite influencer
online takes one. And often there's not much solid research
in size behind a lot of the things that my
clients are taking. So I will handle my heart say
that I probably stop seventy to eighty percent of the
supplements my clients are taking when they see me, because
(12:15):
the reality is their diets aren't right, and that's why
they've come to see me in the first place. They're
struggling to drop body fat. The gut health is all
over the place, the hormones aren't stabilized. And I say, well,
if you're taking all these things to make yourself feel
better and it's still not feeling better, what's the point.
So let's stop all of them. Let's get the diet right,
in the right portions for your body and the right
mac who you too inspread, get everything lifestyle related fixed,
(12:35):
get you sleeping better, get you training more efficiently, and
then let's see if we can actually utilize some supplements
to give us a further edge or a boost, because
we really should be thinking about supplements as like the
icing on the cake, or as the sprinkles on the cake,
even because the analogy I'd like to use is that
if the cake tastes like crap, right, if you've mixed
up the sugar in the salt, nobody's going to eat it.
(12:56):
It doesn't matter what sprinkles you put on top. Of it.
And that's like supplements. If the diet the foundations aren't right,
it doesn't matter what supplement you're putting in because you're
not really going to get the edge that it's supposed
to give you. So there are a handful that I take.
And again I didn't do it through pregnancy. I didn't
do it through breastfeed. It's only really to give myself
that little bit of an edge this year where I've
always used protein powder on and off, not daily, but
(13:17):
where my breakfast might need a little boost of a
protein powder, particularly if I'm having something like a smoothie.
I've recently, in the last couple of months, started on
Creatine and Susan and I am very excited to bring
you something new to the market in a couple of
weeks time. But I've seen some wonderful results from creatine myself.
I've got a lot of my clients from a sports
and performance based perspective taking a bit of creatine as well.
But again, the diets right, they're quite lean, they've dropped
(13:39):
the body fat and now we're really looking for that
performance based benefit. So creatine is good. And then through
my pregnancy I took iron and fole it as well,
which I'm not taking anymore. So like you, I take
very very minermal, but if it's going to give me
a slight edge, I'm definitely going to dabble in it
and put it that way. But again it's for somebody
who is got the foundations right off the diet first.
We definitely shouldn't be taking things just in. But if
(14:00):
a blood test is found that we are clinically deficient
in something are iron I think it's really really important
to supplement, or if we know we just don't eat enough.
So I've got a lot of clients Susia that are
going through those menopause or postmenopause or years where the
calcium requirements are massive. They're like thirteen hundred milligrams a day,
and with some really smart picks in the supermarket, you
can absolutely get that in through diet, absolutely, but a
(14:23):
lot of my clients, some of them don't eat fairy
at all, so it is really difficult to get thirteen
hundred milligrams of calcium in. So some of them do
take a calcium supplement. Those things are like coarse pills,
so they know they're not fun to take. But if
they need it. They need it, And I've got a
handful of other clients who might take, you know, vitamin
D tablets, particularly if they live overseas. They live in
a really cold place where they don't see a lot
of sun I eat like London, and they have an
(14:43):
office based job, they don't really get out much. They
do take vitamin D supplements because they are quite low
in vitamin D through you know, large months of the year.
So it's things that we would recommend with the evidence
based behind them, or a blood test shows that they're
clinically deficient, or from a I guess like a sports
nutrition an ergodomic aid perspective. We know that there is
research and science to give us that little bit of
(15:04):
a boost. But the large majority of things that clients
will take you and I will both basically just stop,
particularly if they've been suggested from like an integrative health practitioner,
like a natural health practitioner, because in all honesty, a
lot of those practitioners get kickbacks from all the supplements
they've prescribed. They actually own commission on it, which is
really bad as well in its own and a lot
of clients don't realize that, and that the rest of
(15:25):
it is that they don't really have an evidence based
behind them. So I've seen so many clients that are
taking like six seven eight different supplements. There are hundreds,
if not one thousand dollars a month, and they're still
coming to me because they still feel like crap at
the end of the day. So a lot of the
things that you're taking actually research a does it have
evidence and science behind it? Be Is it actually helping?
Because if you still don't feel great, probably best to
(15:46):
stop it and try something different and see we always
have a do no harm effect first, So does it
actually potentially contribute? Is there a label reading on the
bottle that says, you know, not appropriate for whatever reason,
or don't take for a prolonged pe period of time.
Even things a lot of people think, oh, it's just
a herbal supplement, it's safe. Honestly, some of the herbal
supplements can be the most dangerous on the market because
(16:08):
they interact with different mechanisms in the body and interact
with other types of medication as well. So you really
need to just be careful, particularly with things like herbal supplements,
because they can have large interactions in the body.
Speaker 2 (16:19):
Yeah, I think the key thing is just to really
check what you're taking and make sure that there's a
key reason for having it. But the other thing I
see all the time leanne is women who have got
low vitamin D or vitamin D deficient and they're taking
vitamin D but they're not taking it with meals. It's
a fat soluable vitamin to be absorbed well, it needs
fat around it and hence their vitamin D never goes up.
(16:39):
So if you're taking supplements and they're not working, it's
also worth checking why you're taking it in the right way,
in the right dose, because there's literally no point in
taking it. So I've seen that a few times again recently,
So yes, it's certainly by beware and often you can
save plenty of cash and just eat a bit more
fresh fruit and veggies and you'll get a lot of
the stuff that you're supplementing up.
Speaker 4 (16:58):
All right.
Speaker 3 (16:58):
Well, onto our next which is party season. Kind of
fitting seeing that we are November and you know for
some of us, Christmas goes over two months, doesn't it.
It's not just to day, it's.
Speaker 1 (17:07):
It's three months. I think it goes from Melbourne Cup
to Australia.
Speaker 4 (17:11):
Yeah, Jawn you're right, regardless of how long it goes.
Speaker 3 (17:14):
It's definitely started for a lot of us, and it's
just it's all the friends stuff on the weekend, it's
all the work stuff. It's you know, like there's just
so many things. There's our calendar leading up into November
and December. There's nearly something on every single weekend. So
we have to be really smart with party season, and
a lot of the times I say for my clients, like,
it's not really great to be aiming for fat loss
in December, but let's just try for maintenance, because the
(17:35):
last thing we want is to gain two or three
kilos in December and start off in the back foot
in January. So we really need to be smart with
the choices. And probably my absolute number one tip over
all is to plan ahead, because if you're not planning ahead,
you're going to get caught out. You're going to eat
something that you know isn't the best choice nutritionally. You're
going to end up starving somewhere and the floodgates will
(17:56):
open and you'll end up oversnacking or overeating and you'll
just feel pretty crappy at the end of the day.
So the number one tip is absolutely to plan ahead.
And the number two tip is if you are going
to like a house or a backyard party or the park,
take something with you that you want to eat and
that's in line with your goals. Don't assume that at
the backyard barbecue, for you know, aren't flow that there's
(18:18):
going to be a great option there. Because often what
happens is I'll say our clients, all right, is there
going to be you know, similine protein And they're like, yeah, yeah,
it's a barbecue, it'll be fine. Then they get there
and a sausages and at slam chops and everything's you know,
quite high fat and not really appropriate for you know,
a person to look at leaning down their diet a
little bit. And I say, are they going to be
some salads there? They're like yeah, yeah, the person said
they're salads. Then they get there and it's a potato salad.
(18:40):
A salad and potato salad, not not really this star
that we had at mine. So really, take something with
you so it's like a non negotiable that you know
there's going to be something great there to fuel your body.
You don't have to take your entire meal.
Speaker 4 (18:55):
Prep meal with you. You can be flexible.
Speaker 3 (18:57):
You can eat there, but take a garden salad with you,
Take some good, full roast veggies with you. Take some nice, grainy,
dense bread so you're not stuck eating the you know,
the garlic bread if that's not what you want to do.
So really, just take charge this party season and don't
be a victim to the party season, which is what
we hear time and time again, isn't it, Suziela, Oh
everyone else is eating it, I'm too tired. Or they
(19:19):
said it was going to be available but it wasn't
a lot of the time, you can, you know, play
the victim to this time of year. But I really
think it's important to plan ahead and really take charge
of these situations. If you're going out for lunch with
some girlfriends, actually find a place in book, a place
that meets your requirements, that meets your goals. Don't go, oh,
I don't mind, I don't mind. Everyone says, I don't
mind where we go, and then you end up eating
(19:40):
fish and chips for lunch and you're annoyed it yourself
because you know, there wasn't even any salad left at
the fish and chip shop or you had was fish
and chips. So actually take charge of the situation and
book somewhere for you know, your gathering all your catch up,
so that you know that there's going to be some
great choices available as well. Don't just leave it up
to everybody else, because chances are there won't be what
you need there and you'll be annoyed with yourself later on.
Speaker 1 (20:02):
Yeah, so true.
Speaker 2 (20:03):
I think I can't tell you how many times that happens,
where people will go and say it will be okay,
and then inevitably they end up eating twelve sausages, bread
white bread rolls, you know, like you know in general
it's not going to be great generally. In saying that,
I did just see that Coals are now stocking chicken
peppercorn lean sausages, which is new because they got deleted
from all these several years ago, and the Leaners sausages
(20:23):
on the market now they are processed meat in the
sense they contain nitrates, but in terms of fat content
they're one of the best. So if you are looking
for a Lena sausage, that's one of the best ones.
But I guess to add to your point about planning ahead,
I always there's two points I want to make. The
first is that this is not a time to use
outings in business as an excuse not to exercise. I
(20:45):
can't tell you how many times people will happy to
go to two or three social events on a weekend,
but they can't find twenty minutes to go for a walk.
This is not the time to do less, it's the
time to do more. The days are longer in states
that have daylight saving or even in the case of Queensland,
it's like light at five am. You know, everyone can
fit in twenty to thirty minute walk, So it's not
a time to use as an excuse to not move.
(21:05):
And when I see clients who are I was too busy,
it was too busy at work, it's just an excuse
because you can pull out twenty minutes like You've got
to start questioning yourself if you can't find twenty minutes
to move your body, no matter how busy you are,
it's a question of priorities. But the other one I
wanted to say is that where all is, humans very
happy to go and overindulge. So we're very happy to
have the extra wines or the dessert or the indulgent meal.
(21:27):
What we're far less happy to do is compensate with
fewer calories. So a really powerful strategy that works well
over the entire course of your life is that when
you've had a period of over indulgence. So just say
you've had one of those weekends where it kind of
it's gone off rails, You've had several social events, you
haven't fit your training in, you've overeaten for one of
a better word, it's okay to have a light day
(21:50):
on Monday and just stick to a salad, maybe just
have a coffee, maybe fast until lunchtime, have a couple
of meals that are just fed you rich. So I
find there's a sort of happiness to overdo it, but
far less happiness to underdo it. We just go straight
back to eating regular meals hungry or not. So I
think if there's one other key strategy that you can
use powerfully this festive season, it's buffer over indulgence. If
(22:12):
you've had a more debaucherous afternoon out, skip dinner, I'll.
Speaker 1 (22:16):
Have a salad.
Speaker 2 (22:17):
Or if you've had a whole weekend of heavier eating,
have a couple of light days of eating.
Speaker 1 (22:21):
I'm not saying skip meals.
Speaker 2 (22:22):
I'm saying go for the white seafood, the shell fish,
the salad, the vegetables. You know, if you're not overly hungry,
it's okay to skip breakfast occasionally when you have overeaten.
So the art of compensation will go a long way
in allowing you to indulge to a certain degree, but
then get back on track and back in touch with
your hunger a day or two later, rather than just
riding back into a normal eating plan even though you've
(22:43):
eaten several hundred extra calories over the weekend.
Speaker 3 (22:46):
And I think it's really important to be smart with
the social things that you do have if the timing
is something that you do have within your control, rather
than you know, I've often had clients yourself got for
breakfast and dinner. Today I've got to go out for
lunch and dinner. Could one of those things be a
coffee ketchup and a walk with a friend? Could one
of them instead of going out to dinner? Could you
host people at your house and just you know, get
everybody to bring a plate, or could you order you know,
(23:08):
some healthy sort of takeout in instead? Because you get
data and I'm looking at Nando's the other day, Susie,
and they actually have some pretty good options on the menu,
and it was quite reasonably priced, Like you got I
think like half a chicken, a couple of sides, and
a drink or something, and the sides could be like
broccoli and corn like. It was actually quite good for
I think like thirty three dollars or something like. It
was quite affordable. So you can actually look at just
bringing some food and if you don't want to cook
(23:29):
for everybody, and getting it kind of catered in a
healthy way as well. We don't always have to go
out to the restaurants and the cafes because a they're
incredibly expensive and b often the choices aren't great nutritionally.
You know, a lot of things are quite heavy, they're
deep fried, the proteins aren't as lean like you often
will see pork belly and lamb chops and all that
sort of thing on the menu and it's just not
that lean. So don't underestimate the power of actually going
(23:53):
to somebody's house and everybody bringing a plate or getting
a little bit of healthy catering in. And some of
my favorite things are like Vietnamese, like someone like roll,
the rice paper rolls, the Vietnamese salad bowls.
Speaker 1 (24:03):
I do love.
Speaker 3 (24:03):
Like I said, Nando's Gri'll do some good options as well,
and even something like Mexican like gyg if you're into it,
you can get some of those like naked burrito bowls
with a bit of rice and beans and chicken and
bumper that up with a bit of like lettuce and tomato.
So there are quite a few good options out there.
And if you've got multiple things each day, that's where
it does become really hard to stay on track. And
that's where people do get into it, kind of get
(24:24):
sucked into that overindulgence where it's a big, heavy breakfast,
then they might have a lunch out, then they've got
a dinner, and of course there's dessert, there's multiple wines,
and before we now we've done, you know, three thousand
calories in the day, and then we wake up and
we feel heavy and so dodgy and just not so
great the next day. So don't forget. If you want
to socialize, you want to catch up with people, it
doesn't always have to be around eating out. You can
(24:45):
catch up. You can go for a walk with somebody,
you can take the kids to the park. You can
host a little afternoon tea at your house. It doesn't
always have to be a solid main wheel, because I
feel like when people over indulged, it happens to be
that they've just had too many things that weekend and
everything was entered around food versus it should really be
centered around catching up and socializing with the person, not
so much the food. We can do both, absolutely, but
(25:08):
I think we just tend to go too hard, particularly
when we've had multiple social things in the one day.
Speaker 1 (25:13):
True true, true true.
Speaker 2 (25:15):
All right, Leanne, we're moving on to all things indulged
in eating. You found a new pasta, a high protein
pastor in Wllies. Now I couldn't actually find it on
the Wooliess website, but you were very smart and snap
the nutritional panel. So that brand looks like an important brand,
but it has been in Willies for a while. But
this is a brand new high protein option.
Speaker 3 (25:36):
Yeah. Well, I don't go to my local Woolies that much.
I must say, it's not good like I prefer my calls.
The local Wolllies is a bit dollars, it's not very nice,
and my coals about twenty minutes away though, but it's
just been redone and it's so nice, and I thought,
you know, I'll go on too, Woolies. I'll just see
see what they've gotten. I found a couple of new
products in Wolies, which I was quite happy with. But
this brand is called La Mollusca Jesus. Not my strong
(26:00):
point as a patio. Not really nice brand. I think
it is Italian, isn't it.
Speaker 4 (26:04):
And use a sloop in place. It's it's Italian and it.
Speaker 3 (26:08):
Uses sloop in flakes, which I love because not a
lot of products use lupin and it's quite high in
protein and low in carb for a grain, so we
quite like lupin. And they had a whole range. They
had the high protein pasta. There was a high protein spaghetti,
and I know a lot of my clients will use
either for a high protein pasta. They normally will use
San Remo or the better range, but there's no spaghetti
in that range. There's only the high five to one.
(26:29):
There's no protein one if you want spaghetti type pasta.
So this is the first brand that I've seen that
does a high protein spaghetti type pasta, which I thought
was good.
Speaker 4 (26:37):
So in Woolies.
Speaker 3 (26:37):
When I saw it, it was thirty percent off, so
it was two dollars eighty so I didn't think that
was too bad, but it generally retails for four dollars,
which for pasta, when you compare it to like the
home Bam variety, is a bit more expensive four dollars.
But I would definitely be looking at for it when
it is on sour thirty forty percent off because obviously
it's got a really good shelf life. You can keep
it in your pantry for almost forever, and it's pretty good.
(26:57):
Now I picked up the Fusally four hundred grand pack
and the two ingredients are dura wheat semolina at seventy
seven percent and loop and flour at twenty three percent.
That's two ingredients which is great obviously can obviously, but
it contains gluten wheat and loopen as well. Now lupin
has been listed as greatly If I'm wrong, Susie, it's
(27:19):
it is an allergen, isn't it? Because it is it
does have like a protein complex in there, and there
are I have heard of cases where people do have
loop and allergies, and lupin does need to be declared
on food labels because of that bad reaction that some
people do have. So just yeah, be careful with that.
And there's a maybe present statement on there that it
contains may contain soy now nutrition information. It's a four
(27:40):
hundred gram box and they're saying a serving size is
eighty grams, which is pretty big if I'm being honest,
like I wouldn't normally give my clients eighty grams of
pasta in a serve, but you know, each person's different.
So they're saying there's five servings per pack and the
average per eighty gram serving size is just over one
thy two hundred kilodules at three hundred is a serve
(28:01):
with seventeen point four grams of protein, so really high
in protein. I think the serving size is probably larger
to get the protein up there. Like this would be
a great one if you're you know, vegetarian or vegan,
where you just might want to add some sauce and
a bit of fats and you know a handful of
chickpeas and basically and some veggie in there, and that
could be a really nice high protein meal. You're getting
that up over that twenty grams of protein which we want.
Speaker 1 (28:22):
What about why don't you put chickpeas in there? I'm
saying for vegetarian, vegetarian, Yeah, okay, yeah, fair enough, Okay, sorry,
you know I get funnybout chip. Yeah, a load of
fiar and protein cheeses.
Speaker 3 (28:36):
Very nicely protein. Also, if you're not vegetarian, used chulous
suggested there any other type of glean protein that you want.
But I would argue that somebody who wasn't really bigger
or vegetarian probably didn't need a high protein past If
you're going to put chicken in there, if you're going
to put tuna in there, I would just use normal pasta.
Speaker 4 (28:50):
I wouldn't be paying the price for it. I really
think this sits in.
Speaker 3 (28:53):
That the area where you have a lower protein diet
because you don't need animal protein, you don't have dairy perhaps,
and you do need boost in terms of protein. I
don't normally use high fiber passes for my clients if
I'm putting meat or chicken or tuna in their meal.
Speaker 2 (29:06):
But if you wanted a plane pasta, like if you
wanted just to do like tomato based just you know,
some people just want to playing pasta with some cheese
as opposed to putting the protein in there.
Speaker 4 (29:15):
You could use it the cheese in there as well,
like a screen.
Speaker 2 (29:18):
Collar fetter or something like a simple kind of meal
with veggies. Like you could do a nice prema via
using that. But you haven't tasted it yet. You've got
to taste it and see what it's like.
Speaker 3 (29:26):
Yeah, I've got it. I should have done that first.
I'll get to the kids, see what they think. And
then fat wise is three point four grams per serving,
zero grams have saturated fat carbs is forty four grams
are served, which I actually think is quite good for
a size.
Speaker 4 (29:39):
Yeah, that's really good.
Speaker 1 (29:41):
The carb of.
Speaker 3 (29:42):
Normal pasta, which is quite low carb yet relatively high
in protein and fiber as well, so dietary fib you've
got seven point four grams per serving, and sodium obviously
incredibly low. It's just naturally occurring as thirty two milligrams.
So I really really like this from a nutritional perspective.
I really like this, And like I said, it is
a higher price points, so I would be using it,
(30:03):
you know, targeting the client who needed it, not just
as a random recommendation for everybody. But like you said,
if you wanted just more of a vegetarian based past
you just wanted to do a bit of sauce and veggies.
I would say that most of us would ideally want
to be getting twenty grams or more protein, so utilizing
something like a bit of cheese or a bit of
cottage cheese, a bit of halluominium there could boost up
that protein even further. But if you are vegan or
(30:26):
you don't have dairy, you just need to be a
little bit smart with maybe adding some a little bit
of tin, lentils or something in there to boost you
up that little bit.
Speaker 2 (30:32):
I've got a client I think it'll be perfect for
because she loves pasta and she's vegetarian, and she's pretty
good at keeping the portions controlled, like having a much
smaller portion of pasta and loads of veggies. But that
would really suit her diet. And I'm a bit like you,
I probably wouldn't recommend it for my average client if
they're going to do a chicken pasta bake or a
salmon pasta like I've been doing that one actually, Oh
(30:54):
my godly, and it's so good. You just do zucchini, tomatoes,
spinach in a pan with a salmon filet and some
cheese and then I throw in like a handful of
pasta through it. It is so delicious and simple. But
I digress. But you know a client who loves pasta
is more vegetarian. Yeah, I would absolutely use it for
that client, but you're right, I wouldn't necessarily use it
(31:15):
for my normal client. I'd probably go the higher fiber
pastor if they're having less. But I think it's just
a functional product, and I'll be interested to see how
it tastes. But I reckon just with twenty percent loop
and it's probably all right.
Speaker 1 (31:25):
Yeah, twenty three percent.
Speaker 4 (31:26):
Yeah, it's actually pretty good.
Speaker 3 (31:27):
So I'll give it a whirl and I'll pop it
up on my Instagram and let everybody know what it tastes.
So good, fine, yeah, only will waves. I didn't see
it calls yet. And there's a whole nother range of
just you know, normal standard passes as well. These ones
are in a bright yellow box. You can't really miss them.
They're on the top shelf at Wolves and that's the
extra high protein, the high protein range. So I thought
it was quite interesting.
Speaker 1 (31:46):
All right.
Speaker 2 (31:47):
Well, to finish our podcast off today, this is a
question that's come through on our Instagram, which is where
we get most of our listener questions from. So if
things are on your mind, do you send them through.
I do scroll through there frequently, just before we hop
on and record and grab something off there. And this
was a question relating to if you're a keen podcast
listener or social media user, you may be familiar. There's
a sort of some US content that comes out really
(32:09):
heavily promoting fasting diets for women, and it's kind of
got a real you know, following in terms of health
at the moment, and they sort of do the realms
of all the big podcasters around the world. And I
had the question come to say that when she had
bought a book on fasting and she looked at the references,
they actually didn't seem overly strong and is fasting really
that good? And I thought, we haven't spoken about fasting
(32:30):
for a while, and I think there's a few different
ways to look at the intermittent fasting, so and we
have spoken about it before, but I just thought it had.
Speaker 1 (32:37):
Been a while.
Speaker 2 (32:38):
So in general, fasting regimes that promote people delay the
first meal of the day to shorten the eating window
I have fundamental issues with for women for two reasons.
First of all, I find that busy women who are
up early, looking after kids, working doing a million things
need their fuel, So I don't need them to be
(32:59):
underading through the day when they're busy and then overeating
all afternoon at evening when the body registers that it
hasn't had any fuel through the morning, and that's why
you start to not feel hungry. And the second reason
I don't like it is that I think that it
doesn't work in my circadian rhythm, and delaying the first
meal of the day makes no sense if it means
people are going to be eating a higher proportion of
calories in the second half of the day. Now, that
(33:20):
is very different to utilizing the benefits that come from
occasional fasting. And as this goes back to what I
was saying about party eating, there is nothing wrong with
having a low calorie day every so often to buffer
when you've overeaten. So I actually think as a strategy
having once a week where you do have a longer fast,
which may be fourteen sixteen hours without food, or the
(33:42):
equivalent of a light food day, which I don't want
people to cap calories, but it may be sort of
eight hundred one thousand calories occasionally because it's buffering the
effects of eating a lot more. That is how I
use fasting with clients to benefit metabolism, to give them
a break from basically eating, to let their glucose levels
return to normal, to let them feel hunger. So I
(34:05):
use fasting as a strategy within a regime. I do
not ever rely on it as a model to delay
the first meal of the day. So I think any
blanket statement that says that everyone should do it is
so fundamentally flawed because every single person is different and
has different metabolic needs. And I can't tell you how
many women whose diets I'm rehabbing and they're trying to
(34:27):
lose weight five ten, twenty kilos, they're exercising, they're so
frustrated the weight's not budging, and inevitably that only eat
till ten twelve each day. And the first thing I
have to do is get metabolism moving and feed them
early and get them hungry. And I guarantee you laut
it works every time. Clients who can't lose weight stuck
after a week or two of eating earlier. A couple
of hours after waking or losing weight because they're stoking
(34:50):
the fire of metabolism and that's natural circadian rhythm. Now,
there always be anomalies who some people who say this
has changed their life, that not eating till twelve has
allowed them to lose weight, But they're not the people
that I work with or see, and I have fundamental
issues with women starving themselves through the first half of
the day when the energy demands are particularly high.
Speaker 3 (35:08):
Yeah, I don't love fasting. It though it's very rare
that I would ever use it for a client, and
I wouldn't really suggest it like you. Occasionally might use
it to buffer some weekend calories where I know they're
having a large lunch out and a large dinner. I
might say, hey, let's just have a coffee or a
yoprof for breakfast, or you know, not have too much
and because you're going out for two large meals of
the day. But it's a random one off if a
client's happy to do that, I'd never really suggest that,
(35:29):
And most of the ones I have that come to
me that are fasting, I stop that, like you, because
a lot of my ladies are working women and they're
exercising early. And when we look at it, I'm like,
what's the purpose of exercising. You've come to me. We're
going to teach you how to burn body fat through nutrition.
I don't need you to exercise to burn the calories off.
So what's the purpose of exercise? And I explain, we
like it because it's good for your metabolism, your bones,
(35:49):
your muscles, your heart, helps sleep better, it helps regular anxiety,
all the good benefits of exercise. We get them out
of that I need to exercise to burn calorie mindset,
so they know that they're exercising because of all these
other good benefits. And I say, well, what's the goal
with exercise? And they say, well, I'd like to get fitter.
You know, I'm a runner. I want to run my fastest,
you know, five to ten kpb. I want to squat
more in the gym. I want to get a bit fitter.
(36:11):
I want to make it a bit leaner. Tona.
Speaker 4 (36:13):
You can't do that.
Speaker 3 (36:14):
You can't have a performance based exercise goal and delay
your meals all morning or all day long, because it's
not going to work like that. The body has optimal
nutrition timing, where.
Speaker 1 (36:23):
When we exercise.
Speaker 3 (36:24):
We need to get in some proper fuel to repair
and regenerate the muscles and the body after you work out.
So if you're working out at six am and it's
a hard workout, you're doing some strength training, you're doing
some hit training, you're throwing some heavy weight around the gym.
You can't wait till twelve o'clock to eat. You can't
wait till one o'clock to eat. So for most women,
I actually think fasting is not a great thing.
Speaker 4 (36:44):
Now.
Speaker 3 (36:44):
There is a small amount of research, and honestly, most
of it is in animal based studies anyway. The research
is kind of sketchy, But there are some small studies,
particularly are an older people, that fasting may benefit from
a cognitive perspective, and also some smaller research studies that
it may benefit from a gut health perspective as well.
But honestly, most people I think you find the gut
health benefits are probably just overeating and overdoing it anyway,
(37:07):
So yeah, I don't I think for the small benefits
and the small amount of research that we have, there's
larger benefits from actually fueling well throughout the day, particularly
when the goal is health or hormones stabilization or fat loss.
I can't tell you the amount of times I see
women fasting and they've come to me for fat loss
and hormones, and they're having two or three black coffees
throughout the morning. They're exercising, they're not refueling properly, they're
(37:28):
not using any pre workout nutrition. The first meal of
the day is like one o'clock and they're just their
hormones are riding crazy or mourning low, and there's no
protein there. There's nothing to fuel or refuel after the workout.
They're just running off black caffeine or mourning long.
Speaker 4 (37:42):
It's the opposite of.
Speaker 3 (37:42):
What we want to do to actually dial in women's hormones.
So there are a couple of key experts in that
area that do basically recommend not fasting for the women,
particularly if they are training or exercising. So I haven't
really been a huge femin of it. I know that
there are some smaller studies from a gut health perspective,
but I'd just like to give my clients adequate time
overnight with nothing going in, like don't snack all night
(38:03):
long or eat a really really heavy meal. And I
feel like we're going to get some good gut health
benefits just from giving the gut some good time overnight.
You know, nine to sort of ten hours overnight without
any food, and most people get some good gut health
benefits that way.
Speaker 1 (38:16):
True. We agree, alien don't always, but today we're agreeing.
Speaker 3 (38:20):
All right.
Speaker 2 (38:21):
Well, that brings us to the end of the nuitition
couch for another week. Please keep telling your friends about
us so we can continue to grow. And if you've
got somebody answered questions, send them through on Instagram because
we are always looking for new content ideas. So have
a great week.
Speaker 1 (38:33):
We'll see you next Wednesday.
Speaker 4 (38:34):
Got you guys next week.
Do you take any supplements? What do you take?
Speaker 2 (00:03):
Maybe you take some iron or vitamin D or magnesium
each night for a good night's sleep. When chatting to clients,
we often hear that they are taking a number of
different supplements and sometimes it can be a case of
taking too many things. So in today's episode of The
Nutrition Couch, we deep dive the world of supplements and
chat the ones that you may need and the ones
(00:25):
you probably don't. Hi. I'm Susie Burrow and Emily and Wood,
and together we bring you The Nutrition Couch, the weekly
podcast that keeps you up to date on everything you
need to know in the world of nutrition, as well
as all things ups Today well not today, but in general.
It's almost party season, which means that there is plenty
of extra food and drink around. So we're going to
talk through some of the steps that you can take
(00:47):
when you have overdone things a little bit. Leanne has
found a new high protein past up in the supermarket,
and our listener question is all about fasting and whether
we all should be doing it.
Speaker 1 (00:58):
So lean to kick us off to time.
Speaker 2 (01:00):
We are fresh back from our inaugirl Nutrition Couch retreat
that we had last weekend at Pepper's Resort in Kingscliffe.
It was a sellout event and you had wanted to
run a retreat ever since we literally started the podcast.
Now you've been saying you want to go to Hawaii
for a retreat, which I think I'm very open to.
So if anyone's keen for that, do email us at
(01:21):
admin at the Nutritioncouch dot com. But we were sort
of blown away because we, like everyone, all busy working women,
we hadn't had a lot of time to really think
about it. Like we sort of thought, let's give it
a good go and see how it runs. And I'm
right to say that it could not have gone better.
Speaker 3 (01:37):
Yeah, absolutely, it was just it was so fun and
it was so I was explaining to one of my
clients just this morning and she was like, how was it?
I said, it was just twenty of the most random
group of women, but it just works.
Speaker 4 (01:48):
Everyone who was just so lovely.
Speaker 3 (01:50):
But we had people flying in from all of Australia,
you know, we had top doctors and lawyers all the
way down to you know, women who lived on the farm.
Like we just had such a random group of people
that you wouldn't normally put in a room together, but
it just works so beautiful, and because everybody was just
there for themselves, they were just like, I need to
take a moment, I need to look after myself better.
Speaker 4 (02:08):
I'm busy.
Speaker 3 (02:09):
I never do things like this, And it was just
so lovely and everybody was sharing ideas and stories and
you know, just bouncing off each other in a really
wonderful way. Everybody was just so open and so welcoming
and honestly, couldn't have gone better.
Speaker 2 (02:23):
I think that the thing that united everyone was that
they were such amazing fans and supporters of the podcast.
I think you and I always shocked, like we know
a lot of people listen because we've almost I think
we must over be pretty close if not five million
downloads now, which is only in three years, so it's
pretty reasonable number. So we know a lot of people listen,
and we're very grateful. But when people actually come up
(02:45):
to you and tell you that it's changed their life,
it's like really emotional. And someone said to me that
the retreat and I agree with you, Like it was
such a beautiful group of people that all just got on,
Like we were at dinner and they were all talking
and we were like shoved down the end. No one
even wanted to talk to us. They were also happy together,
which was great. We Haddanil, who was a local yoga
and pilates instructor who took the ladies through a very
(03:07):
well attended session.
Speaker 1 (03:08):
Each day, we did beach walks.
Speaker 2 (03:10):
The food was unbelievably good in terms of our requirements
of being sort of heavy on the vegetables and lean protein,
and it was just a really nice experience. But we
also a big part of the retreat was having a
one on one consult and so we got to know
everyone really well, and it was really quite emotional talking
and hearing some of the stories and the way the
podcasts had positively impacted people or you know, how that
(03:32):
improved their health or how they were taking time out
for their health. And one of the ladies said to me,
was I tired at the end, And I said, actually,
I feel really quite invigorated because when you do such
meaningful work and are reminded of that, because let's be honestly,
and we're just in survival most of the time, Like
I'm like literally sending you a script two minutes before
we record, like we're just flying by the seat of
our pants every day man, so to sort of sit
(03:55):
back and hear, you know, such positive feedback and the
effect that's had on people's lives is really, really nice.
So we're all really motivated. So if you're thinking maybe
you'd like to take two or three days out of
the schedule to really immerse in your health and well being,
we are planning another one and maybe two in March.
We're hoping to run another couple and definitely we will
do an annual one each October, So look out the
(04:16):
details of that on our social media and certainly email
lists that admin at the Nutrition Couch expressing any interest
and we can show the details. But it really I
don't want to say I was surprised, but I really
am almost shocked how well it's gone. And there's just
a need for evidence based information to be delivered in
a way that's user friendly to busy women.
Speaker 1 (04:34):
So bring it on.
Speaker 3 (04:35):
Yeah, And I will just say that we've had a
lot of emails, a lot of big expressions of interest.
Because of that, we've had well over one hundred women
express interests. I haven't got the time to email everybody back,
So if you've emailed me your name, is on the waitlist.
Once we finalize the dates and the locations and everything
for next year, we will email everybody on the witlist
out the details. So if we haven't received a reply,
I do apologize at advance, but we'll do that in
(04:56):
a big group email to let everybody know what all
the details are and then if it's suit you, if
the weekend works for you, if the location works. We
are ninety five percent sure the one in March will
be at the same place at Peppers Kingscliff, So we
had women flying in from all over Australia. We actually
had two inquiries from New Zealand as well, but due
to the tight and timing of it, they just couldn't
make it work with their work schedule. So you were
(05:16):
welcome if you're listening from overseas, if you've always wanted
to come to Australia. Kingscliff is the most beautiful part
of the world. It's really stunning down there, and March
will be a really really nice time a year there
as well. And what I found really surprising was Susie.
Two of our lovely ladies were sisters and two were
almost like best friends, and the other sixteen ladies were
basically just flying solo. Look, I didn't expect so many
(05:38):
people to come by themselves, and I just love that.
Speaker 4 (05:40):
I love that they were.
Speaker 3 (05:41):
Like, I'm doing this for me, this is important to me.
I'm going to take charge of my health. I'm going
to come and mingle with a group of like minded
women all weekend. And it was amazing. I honestly thought
we'd see just groups of friends and everybody coming with
a body. So do not be worried if you don't
have a friend to come with if you're flying solo,
because the majority of women I assume at the next
one as well, also be flying solo and you will
(06:01):
meet so many people you'll leave with newfound friendships.
Speaker 4 (06:04):
Like It's just such an incredible couple of days.
Speaker 3 (06:06):
We run it from Friday right through to Sunday lunch,
and then everybody flies or travels back home Sunday ready
for kind of the you know, reinvigorated for the next
working week ahead of you. So if you are interested,
we're going to run another retreat next year in March.
We have just confirmed with Peppers at Kingscliffe and the
dates will be Friday, the twenty first of March, to
Sunday the twenty third of March next year twenty twenty five,
(06:30):
so there are a maximum of twenty spots if you
want to be one of the lucky ladies to attend
and have a one on one consultation with either Susie
or myself, plus of course, participate in all our wonderful workshops,
our seminars, relaxing activities over the weekend, including our spa dates.
All of your food and accommodation is provided as well.
Please email us asap so admin at the nutritioncouch dot
(06:54):
com so that we can send you some further details
about the retreat and you can also pay your depot
to secure your spot as there are actually only fourteen
of the twenty spots left for next year, so getting
quick and ask your loved ones for an early Christmas
present for next year. So that email address again is
admin at the nutritioncouch dot com. And once we finalize
(07:15):
all the details for the nextra treat, we will email
everybody and it's basically first in best Stress and basically
the first twenty women to pay their own voices essentially
get the spot at the next retreat. That's kind of
how it runs. We don't have a better way to
do it. Do We know?
Speaker 2 (07:28):
We're excited though, because it was really a very empowering weekend,
all right, Leanne, something that has popped up. If I'm
completely honest with you, do I take any supplements? No,
I am not a big supplement taker. I use some
protein powder that we produce, but in general I am
pretty much food first and don't take Actually that's a lie.
(07:50):
I do take a supplement. I take flaxseed oil because
I've got very dry eyes as I get a bit older,
and I do find that it helps my I lubrication
for whatever a better word.
Speaker 4 (08:01):
I thought you said librication on the podcast, But.
Speaker 2 (08:05):
In general, I don't know. I'm just not really a
pill pop up. I've got an MDHFR mutation too. I
do take a method to follow when I remember, but
I really don't. I just know it's just not me
to really take things for a while. I might go
through SPAN, I might take a few fish oil. When
I was pregnant, I did take fish oil, not much else. Like,
I'm probably not great in terms of sometimes you do
need things.
Speaker 1 (08:25):
But recently I've.
Speaker 2 (08:26):
Had a couple of clients that when I went through
their supplement least, I needed an extra page in my notebook,
and when I looked at one of the supplements online,
I've never seen help me with more ingredients in it.
I had to scroll for like three scrolls to get
to the bottom, and it just led you and I
to have a bit of a chat about what I
caught over supplementation, because supplementation is a massive industry. It
(08:48):
makes a lot of money for a lot of people,
and certainly there's massive profit margins on basic vitamins and minerals,
things like vitamin B, vitamin C. You know you can
throw it in a bottle, charge twenty times the price
and do no damage because it's not stored in the body. Now, ultimately,
as dieticians, we want to make sure that if people
are taking supplements that it's for a reason and they're
(09:09):
not wasting their money, because I can't tell you in
my careerly and how many times I've heard people reel
off supplements they've been recommended, and it might be hundreds
of dollars worth of different supplements which are really things
they often don't even need. So I think it gives
us a false positive that you're taking all these things
that's going to make you younger, fitter, leaner, smarter, which,
(09:30):
let's be honest, the evidence just is not there now
the best supplements or the ones we recommend it when
people have a deficiency. So if I'm looking at blood
tests and I see someone's vitamin D deficient or has
low iron levels, certainly at times I will recommend supplement. Now,
I always want to go for basically a clean supplement,
something that's giving exactly what that person needs, rather than
(09:51):
a whole range of mixed things, because they do stacks.
So for example, if you're taking a protein powder that
has a whole range of micronutrients in it plus a
multi vitamin plus another vitamin, that's got all those same things,
quite possibly getting too much. And in the case of
vitamins and minerals, more is not better.
Speaker 1 (10:08):
There's what the.
Speaker 2 (10:08):
Body needs and then there's extra which will either be
processed out via the kidneys in the liver or peed
out in the case of water soluble vitamins. So I
thought it was just worthy of a discussion if you're
someone who has twenty different pill containers, because I'll go
through with my clients and I'll say to them, look
these are the ones that are I would say safe
or okay, or adding something to your diet, But these
(10:28):
are the ones doing absolutely nothing or I'm safe to
say you don't need them.
Speaker 1 (10:32):
And I don't want clients to.
Speaker 2 (10:33):
Waste money, particularly when they're really really expensive, because I
just think that they're just not doing anything, even though
psychologically you may think so. So I think we just
wanted to have a general discussion about oversupplementing and when
sometimes you're just getting ripped off a little bit. Now
there's a couple of different options that I may use
at times. So if I've got a client who's got
high cholesterol and it's not overly high, they're not on
(10:56):
Statard medication, they're eating well, I might try it. There's
now plant sterile capsules. Certainly there's a reason for that.
If someone has got liver in flame liver, I might
recommend milk thistle. That's a sort of herbal remedy for
in flame liver. So they're sort of hit ones here
and there. I might suggest to someone they try. Certainly,
if you've got dry eyes, flax seed oil is really cool.
(11:17):
But I think for anyone who's got twenty bottles in
the cabinet, and you've been recommended to take a whole
range of very expensive supplements.
Speaker 1 (11:24):
I think it's really worth having a.
Speaker 2 (11:25):
Look and seeing if you're actually getting any benefit from that,
or if you're just flushing a whole lot of expensive
vitamins and minerals down the toilet each day.
Speaker 3 (11:32):
Yeah. So I agree because the reality is that we
want the magic pill or potion, right. We want something
that's going to give us more energy, that's going to
boost own metabolism, it's going to burn body fat or
for a lot of my clients when they start seeing me,
I say, well, what's this one, what's this one, what's
this one? And a lot of the time they just
say that just in case, just in case, I take
a multivitam in just in case, I take a greens powder,
just to get a bit more greens in. I take
(11:54):
an iron supplement because I was low a few years ago,
so I'm scared to go low again. And I take
a pre workout supplement because you know, my favorite influencer
online takes one. And often there's not much solid research
in size behind a lot of the things that my
clients are taking. So I will handle my heart say
that I probably stop seventy to eighty percent of the
supplements my clients are taking when they see me, because
(12:15):
the reality is their diets aren't right, and that's why
they've come to see me in the first place. They're
struggling to drop body fat. The gut health is all
over the place, the hormones aren't stabilized. And I say, well,
if you're taking all these things to make yourself feel
better and it's still not feeling better, what's the point.
So let's stop all of them. Let's get the diet right,
in the right portions for your body and the right
mac who you too inspread, get everything lifestyle related fixed,
(12:35):
get you sleeping better, get you training more efficiently, and
then let's see if we can actually utilize some supplements
to give us a further edge or a boost, because
we really should be thinking about supplements as like the
icing on the cake, or as the sprinkles on the cake,
even because the analogy I'd like to use is that
if the cake tastes like crap, right, if you've mixed
up the sugar in the salt, nobody's going to eat it.
(12:56):
It doesn't matter what sprinkles you put on top. Of it.
And that's like supplements. If the diet the foundations aren't right,
it doesn't matter what supplement you're putting in because you're
not really going to get the edge that it's supposed
to give you. So there are a handful that I take.
And again I didn't do it through pregnancy. I didn't
do it through breastfeed. It's only really to give myself
that little bit of an edge this year where I've
always used protein powder on and off, not daily, but
(13:17):
where my breakfast might need a little boost of a
protein powder, particularly if I'm having something like a smoothie.
I've recently, in the last couple of months, started on
Creatine and Susan and I am very excited to bring
you something new to the market in a couple of
weeks time. But I've seen some wonderful results from creatine myself.
I've got a lot of my clients from a sports
and performance based perspective taking a bit of creatine as well.
But again, the diets right, they're quite lean, they've dropped
(13:39):
the body fat and now we're really looking for that
performance based benefit. So creatine is good. And then through
my pregnancy I took iron and fole it as well,
which I'm not taking anymore. So like you, I take
very very minermal, but if it's going to give me
a slight edge, I'm definitely going to dabble in it
and put it that way. But again it's for somebody
who is got the foundations right off the diet first.
We definitely shouldn't be taking things just in. But if
(14:00):
a blood test is found that we are clinically deficient
in something are iron I think it's really really important
to supplement, or if we know we just don't eat enough.
So I've got a lot of clients Susia that are
going through those menopause or postmenopause or years where the
calcium requirements are massive. They're like thirteen hundred milligrams a day,
and with some really smart picks in the supermarket, you
can absolutely get that in through diet, absolutely, but a
(14:23):
lot of my clients, some of them don't eat fairy
at all, so it is really difficult to get thirteen
hundred milligrams of calcium in. So some of them do
take a calcium supplement. Those things are like coarse pills,
so they know they're not fun to take. But if
they need it. They need it, And I've got a
handful of other clients who might take, you know, vitamin
D tablets, particularly if they live overseas. They live in
a really cold place where they don't see a lot
of sun I eat like London, and they have an
(14:43):
office based job, they don't really get out much. They
do take vitamin D supplements because they are quite low
in vitamin D through you know, large months of the year.
So it's things that we would recommend with the evidence
based behind them, or a blood test shows that they're
clinically deficient, or from a I guess like a sports
nutrition an ergodomic aid perspective. We know that there is
research and science to give us that little bit of
(15:04):
a boost. But the large majority of things that clients
will take you and I will both basically just stop,
particularly if they've been suggested from like an integrative health practitioner,
like a natural health practitioner, because in all honesty, a
lot of those practitioners get kickbacks from all the supplements
they've prescribed. They actually own commission on it, which is
really bad as well in its own and a lot
of clients don't realize that, and that the rest of
(15:25):
it is that they don't really have an evidence based
behind them. So I've seen so many clients that are
taking like six seven eight different supplements. There are hundreds,
if not one thousand dollars a month, and they're still
coming to me because they still feel like crap at
the end of the day. So a lot of the
things that you're taking actually research a does it have
evidence and science behind it? Be Is it actually helping?
Because if you still don't feel great, probably best to
(15:46):
stop it and try something different and see we always
have a do no harm effect first, So does it
actually potentially contribute? Is there a label reading on the
bottle that says, you know, not appropriate for whatever reason,
or don't take for a prolonged pe period of time.
Even things a lot of people think, oh, it's just
a herbal supplement, it's safe. Honestly, some of the herbal
supplements can be the most dangerous on the market because
(16:08):
they interact with different mechanisms in the body and interact
with other types of medication as well. So you really
need to just be careful, particularly with things like herbal supplements,
because they can have large interactions in the body.
Speaker 2 (16:19):
Yeah, I think the key thing is just to really
check what you're taking and make sure that there's a
key reason for having it. But the other thing I
see all the time leanne is women who have got
low vitamin D or vitamin D deficient and they're taking
vitamin D but they're not taking it with meals. It's
a fat soluable vitamin to be absorbed well, it needs
fat around it and hence their vitamin D never goes up.
(16:39):
So if you're taking supplements and they're not working, it's
also worth checking why you're taking it in the right way,
in the right dose, because there's literally no point in
taking it. So I've seen that a few times again recently,
So yes, it's certainly by beware and often you can
save plenty of cash and just eat a bit more
fresh fruit and veggies and you'll get a lot of
the stuff that you're supplementing up.
Speaker 4 (16:58):
All right.
Speaker 3 (16:58):
Well, onto our next which is party season. Kind of
fitting seeing that we are November and you know for
some of us, Christmas goes over two months, doesn't it.
It's not just to day, it's.
Speaker 1 (17:07):
It's three months. I think it goes from Melbourne Cup
to Australia.
Speaker 4 (17:11):
Yeah, Jawn you're right, regardless of how long it goes.
Speaker 3 (17:14):
It's definitely started for a lot of us, and it's
just it's all the friends stuff on the weekend, it's
all the work stuff. It's you know, like there's just
so many things. There's our calendar leading up into November
and December. There's nearly something on every single weekend. So
we have to be really smart with party season, and
a lot of the times I say for my clients, like,
it's not really great to be aiming for fat loss
in December, but let's just try for maintenance, because the
(17:35):
last thing we want is to gain two or three
kilos in December and start off in the back foot
in January. So we really need to be smart with
the choices. And probably my absolute number one tip over
all is to plan ahead, because if you're not planning ahead,
you're going to get caught out. You're going to eat
something that you know isn't the best choice nutritionally. You're
going to end up starving somewhere and the floodgates will
(17:56):
open and you'll end up oversnacking or overeating and you'll
just feel pretty crappy at the end of the day.
So the number one tip is absolutely to plan ahead.
And the number two tip is if you are going
to like a house or a backyard party or the park,
take something with you that you want to eat and
that's in line with your goals. Don't assume that at
the backyard barbecue, for you know, aren't flow that there's
(18:18):
going to be a great option there. Because often what
happens is I'll say our clients, all right, is there
going to be you know, similine protein And they're like, yeah, yeah,
it's a barbecue, it'll be fine. Then they get there
and a sausages and at slam chops and everything's you know,
quite high fat and not really appropriate for you know,
a person to look at leaning down their diet a
little bit. And I say, are they going to be
some salads there? They're like yeah, yeah, the person said
they're salads. Then they get there and it's a potato salad.
(18:40):
A salad and potato salad, not not really this star
that we had at mine. So really, take something with
you so it's like a non negotiable that you know
there's going to be something great there to fuel your body.
You don't have to take your entire meal.
Speaker 4 (18:55):
Prep meal with you. You can be flexible.
Speaker 3 (18:57):
You can eat there, but take a garden salad with you,
Take some good, full roast veggies with you. Take some nice, grainy,
dense bread so you're not stuck eating the you know,
the garlic bread if that's not what you want to do.
So really, just take charge this party season and don't
be a victim to the party season, which is what
we hear time and time again, isn't it, Suziela, Oh
everyone else is eating it, I'm too tired. Or they
(19:19):
said it was going to be available but it wasn't
a lot of the time, you can, you know, play
the victim to this time of year. But I really
think it's important to plan ahead and really take charge
of these situations. If you're going out for lunch with
some girlfriends, actually find a place in book, a place
that meets your requirements, that meets your goals. Don't go, oh,
I don't mind, I don't mind. Everyone says, I don't
mind where we go, and then you end up eating
(19:40):
fish and chips for lunch and you're annoyed it yourself
because you know, there wasn't even any salad left at
the fish and chip shop or you had was fish
and chips. So actually take charge of the situation and
book somewhere for you know, your gathering all your catch up,
so that you know that there's going to be some
great choices available as well. Don't just leave it up
to everybody else, because chances are there won't be what
you need there and you'll be annoyed with yourself later on.
Speaker 1 (20:02):
Yeah, so true.
Speaker 2 (20:03):
I think I can't tell you how many times that happens,
where people will go and say it will be okay,
and then inevitably they end up eating twelve sausages, bread
white bread rolls, you know, like you know in general
it's not going to be great generally. In saying that,
I did just see that Coals are now stocking chicken
peppercorn lean sausages, which is new because they got deleted
from all these several years ago, and the Leaners sausages
(20:23):
on the market now they are processed meat in the
sense they contain nitrates, but in terms of fat content
they're one of the best. So if you are looking
for a Lena sausage, that's one of the best ones.
But I guess to add to your point about planning ahead,
I always there's two points I want to make. The
first is that this is not a time to use
outings in business as an excuse not to exercise. I
(20:45):
can't tell you how many times people will happy to
go to two or three social events on a weekend,
but they can't find twenty minutes to go for a walk.
This is not the time to do less, it's the
time to do more. The days are longer in states
that have daylight saving or even in the case of Queensland,
it's like light at five am. You know, everyone can
fit in twenty to thirty minute walk, So it's not
a time to use as an excuse to not move.
(21:05):
And when I see clients who are I was too busy,
it was too busy at work, it's just an excuse
because you can pull out twenty minutes like You've got
to start questioning yourself if you can't find twenty minutes
to move your body, no matter how busy you are,
it's a question of priorities. But the other one I
wanted to say is that where all is, humans very
happy to go and overindulge. So we're very happy to
have the extra wines or the dessert or the indulgent meal.
(21:27):
What we're far less happy to do is compensate with
fewer calories. So a really powerful strategy that works well
over the entire course of your life is that when
you've had a period of over indulgence. So just say
you've had one of those weekends where it kind of
it's gone off rails, You've had several social events, you
haven't fit your training in, you've overeaten for one of
a better word, it's okay to have a light day
(21:50):
on Monday and just stick to a salad, maybe just
have a coffee, maybe fast until lunchtime, have a couple
of meals that are just fed you rich. So I
find there's a sort of happiness to overdo it, but
far less happiness to underdo it. We just go straight
back to eating regular meals hungry or not. So I
think if there's one other key strategy that you can
use powerfully this festive season, it's buffer over indulgence. If
(22:12):
you've had a more debaucherous afternoon out, skip dinner, I'll.
Speaker 1 (22:16):
Have a salad.
Speaker 2 (22:17):
Or if you've had a whole weekend of heavier eating,
have a couple of light days of eating.
Speaker 1 (22:21):
I'm not saying skip meals.
Speaker 2 (22:22):
I'm saying go for the white seafood, the shell fish,
the salad, the vegetables. You know, if you're not overly hungry,
it's okay to skip breakfast occasionally when you have overeaten.
So the art of compensation will go a long way
in allowing you to indulge to a certain degree, but
then get back on track and back in touch with
your hunger a day or two later, rather than just
riding back into a normal eating plan even though you've
(22:43):
eaten several hundred extra calories over the weekend.
Speaker 3 (22:46):
And I think it's really important to be smart with
the social things that you do have if the timing
is something that you do have within your control, rather
than you know, I've often had clients yourself got for
breakfast and dinner. Today I've got to go out for
lunch and dinner. Could one of those things be a
coffee ketchup and a walk with a friend? Could one
of them instead of going out to dinner? Could you
host people at your house and just you know, get
everybody to bring a plate, or could you order you know,
(23:08):
some healthy sort of takeout in instead? Because you get
data and I'm looking at Nando's the other day, Susie,
and they actually have some pretty good options on the menu,
and it was quite reasonably priced, Like you got I
think like half a chicken, a couple of sides, and
a drink or something, and the sides could be like
broccoli and corn like. It was actually quite good for
I think like thirty three dollars or something like. It
was quite affordable. So you can actually look at just
bringing some food and if you don't want to cook
(23:29):
for everybody, and getting it kind of catered in a
healthy way as well. We don't always have to go
out to the restaurants and the cafes because a they're
incredibly expensive and b often the choices aren't great nutritionally.
You know, a lot of things are quite heavy, they're
deep fried, the proteins aren't as lean like you often
will see pork belly and lamb chops and all that
sort of thing on the menu and it's just not
that lean. So don't underestimate the power of actually going
(23:53):
to somebody's house and everybody bringing a plate or getting
a little bit of healthy catering in. And some of
my favorite things are like Vietnamese, like someone like roll,
the rice paper rolls, the Vietnamese salad bowls.
Speaker 1 (24:03):
I do love.
Speaker 3 (24:03):
Like I said, Nando's Gri'll do some good options as well,
and even something like Mexican like gyg if you're into it,
you can get some of those like naked burrito bowls
with a bit of rice and beans and chicken and
bumper that up with a bit of like lettuce and tomato.
So there are quite a few good options out there.
And if you've got multiple things each day, that's where
it does become really hard to stay on track. And
that's where people do get into it, kind of get
(24:24):
sucked into that overindulgence where it's a big, heavy breakfast,
then they might have a lunch out, then they've got
a dinner, and of course there's dessert, there's multiple wines,
and before we now we've done, you know, three thousand
calories in the day, and then we wake up and
we feel heavy and so dodgy and just not so
great the next day. So don't forget. If you want
to socialize, you want to catch up with people, it
doesn't always have to be around eating out. You can
(24:45):
catch up. You can go for a walk with somebody,
you can take the kids to the park. You can
host a little afternoon tea at your house. It doesn't
always have to be a solid main wheel, because I
feel like when people over indulged, it happens to be
that they've just had too many things that weekend and
everything was entered around food versus it should really be
centered around catching up and socializing with the person, not
so much the food. We can do both, absolutely, but
(25:08):
I think we just tend to go too hard, particularly
when we've had multiple social things in the one day.
Speaker 1 (25:13):
True true, true true.
Speaker 2 (25:15):
All right, Leanne, we're moving on to all things indulged
in eating. You found a new pasta, a high protein
pastor in Wllies. Now I couldn't actually find it on
the Wooliess website, but you were very smart and snap
the nutritional panel. So that brand looks like an important brand,
but it has been in Willies for a while. But
this is a brand new high protein option.
Speaker 3 (25:36):
Yeah. Well, I don't go to my local Woolies that much.
I must say, it's not good like I prefer my calls.
The local Wolllies is a bit dollars, it's not very nice,
and my coals about twenty minutes away though, but it's
just been redone and it's so nice, and I thought,
you know, I'll go on too, Woolies. I'll just see
see what they've gotten. I found a couple of new
products in Wolies, which I was quite happy with. But
this brand is called La Mollusca Jesus. Not my strong
(26:00):
point as a patio. Not really nice brand. I think
it is Italian, isn't it.
Speaker 4 (26:04):
And use a sloop in place. It's it's Italian and it.
Speaker 3 (26:08):
Uses sloop in flakes, which I love because not a
lot of products use lupin and it's quite high in
protein and low in carb for a grain, so we
quite like lupin. And they had a whole range. They
had the high protein pasta. There was a high protein spaghetti,
and I know a lot of my clients will use
either for a high protein pasta. They normally will use
San Remo or the better range, but there's no spaghetti
in that range. There's only the high five to one.
(26:29):
There's no protein one if you want spaghetti type pasta.
So this is the first brand that I've seen that
does a high protein spaghetti type pasta, which I thought
was good.
Speaker 4 (26:37):
So in Woolies.
Speaker 3 (26:37):
When I saw it, it was thirty percent off, so
it was two dollars eighty so I didn't think that
was too bad, but it generally retails for four dollars,
which for pasta, when you compare it to like the
home Bam variety, is a bit more expensive four dollars.
But I would definitely be looking at for it when
it is on sour thirty forty percent off because obviously
it's got a really good shelf life. You can keep
it in your pantry for almost forever, and it's pretty good.
(26:57):
Now I picked up the Fusally four hundred grand pack
and the two ingredients are dura wheat semolina at seventy
seven percent and loop and flour at twenty three percent.
That's two ingredients which is great obviously can obviously, but
it contains gluten wheat and loopen as well. Now lupin
has been listed as greatly If I'm wrong, Susie, it's
(27:19):
it is an allergen, isn't it? Because it is it
does have like a protein complex in there, and there
are I have heard of cases where people do have
loop and allergies, and lupin does need to be declared
on food labels because of that bad reaction that some
people do have. So just yeah, be careful with that.
And there's a maybe present statement on there that it
contains may contain soy now nutrition information. It's a four
(27:40):
hundred gram box and they're saying a serving size is
eighty grams, which is pretty big if I'm being honest,
like I wouldn't normally give my clients eighty grams of
pasta in a serve, but you know, each person's different.
So they're saying there's five servings per pack and the
average per eighty gram serving size is just over one
thy two hundred kilodules at three hundred is a serve
(28:01):
with seventeen point four grams of protein, so really high
in protein. I think the serving size is probably larger
to get the protein up there. Like this would be
a great one if you're you know, vegetarian or vegan,
where you just might want to add some sauce and
a bit of fats and you know a handful of
chickpeas and basically and some veggie in there, and that
could be a really nice high protein meal. You're getting
that up over that twenty grams of protein which we want.
Speaker 1 (28:22):
What about why don't you put chickpeas in there? I'm
saying for vegetarian, vegetarian, Yeah, okay, yeah, fair enough, Okay, sorry,
you know I get funnybout chip. Yeah, a load of
fiar and protein cheeses.
Speaker 3 (28:36):
Very nicely protein. Also, if you're not vegetarian, used chulous
suggested there any other type of glean protein that you want.
But I would argue that somebody who wasn't really bigger
or vegetarian probably didn't need a high protein past If
you're going to put chicken in there, if you're going
to put tuna in there, I would just use normal pasta.
Speaker 4 (28:50):
I wouldn't be paying the price for it. I really
think this sits in.
Speaker 3 (28:53):
That the area where you have a lower protein diet
because you don't need animal protein, you don't have dairy perhaps,
and you do need boost in terms of protein. I
don't normally use high fiber passes for my clients if
I'm putting meat or chicken or tuna in their meal.
Speaker 2 (29:06):
But if you wanted a plane pasta, like if you
wanted just to do like tomato based just you know,
some people just want to playing pasta with some cheese
as opposed to putting the protein in there.
Speaker 4 (29:15):
You could use it the cheese in there as well,
like a screen.
Speaker 2 (29:18):
Collar fetter or something like a simple kind of meal
with veggies. Like you could do a nice prema via
using that. But you haven't tasted it yet. You've got
to taste it and see what it's like.
Speaker 3 (29:26):
Yeah, I've got it. I should have done that first.
I'll get to the kids, see what they think. And
then fat wise is three point four grams per serving,
zero grams have saturated fat carbs is forty four grams
are served, which I actually think is quite good for
a size.
Speaker 4 (29:39):
Yeah, that's really good.
Speaker 1 (29:41):
The carb of.
Speaker 3 (29:42):
Normal pasta, which is quite low carb yet relatively high
in protein and fiber as well, so dietary fib you've
got seven point four grams per serving, and sodium obviously
incredibly low. It's just naturally occurring as thirty two milligrams.
So I really really like this from a nutritional perspective.
I really like this, And like I said, it is
a higher price points, so I would be using it,
(30:03):
you know, targeting the client who needed it, not just
as a random recommendation for everybody. But like you said,
if you wanted just more of a vegetarian based past
you just wanted to do a bit of sauce and veggies.
I would say that most of us would ideally want
to be getting twenty grams or more protein, so utilizing
something like a bit of cheese or a bit of
cottage cheese, a bit of halluominium there could boost up
that protein even further. But if you are vegan or
(30:26):
you don't have dairy, you just need to be a
little bit smart with maybe adding some a little bit
of tin, lentils or something in there to boost you
up that little bit.
Speaker 2 (30:32):
I've got a client I think it'll be perfect for
because she loves pasta and she's vegetarian, and she's pretty
good at keeping the portions controlled, like having a much
smaller portion of pasta and loads of veggies. But that
would really suit her diet. And I'm a bit like you,
I probably wouldn't recommend it for my average client if
they're going to do a chicken pasta bake or a
salmon pasta like I've been doing that one actually, Oh
(30:54):
my godly, and it's so good. You just do zucchini, tomatoes,
spinach in a pan with a salmon filet and some
cheese and then I throw in like a handful of
pasta through it. It is so delicious and simple. But
I digress. But you know a client who loves pasta
is more vegetarian. Yeah, I would absolutely use it for
that client, but you're right, I wouldn't necessarily use it
(31:15):
for my normal client. I'd probably go the higher fiber
pastor if they're having less. But I think it's just
a functional product, and I'll be interested to see how
it tastes. But I reckon just with twenty percent loop
and it's probably all right.
Speaker 1 (31:25):
Yeah, twenty three percent.
Speaker 4 (31:26):
Yeah, it's actually pretty good.
Speaker 3 (31:27):
So I'll give it a whirl and I'll pop it
up on my Instagram and let everybody know what it tastes.
So good, fine, yeah, only will waves. I didn't see
it calls yet. And there's a whole nother range of
just you know, normal standard passes as well. These ones
are in a bright yellow box. You can't really miss them.
They're on the top shelf at Wolves and that's the
extra high protein, the high protein range. So I thought
it was quite interesting.
Speaker 1 (31:46):
All right.
Speaker 2 (31:47):
Well, to finish our podcast off today, this is a
question that's come through on our Instagram, which is where
we get most of our listener questions from. So if
things are on your mind, do you send them through.
I do scroll through there frequently, just before we hop
on and record and grab something off there. And this
was a question relating to if you're a keen podcast
listener or social media user, you may be familiar. There's
a sort of some US content that comes out really
(32:09):
heavily promoting fasting diets for women, and it's kind of
got a real you know, following in terms of health
at the moment, and they sort of do the realms
of all the big podcasters around the world. And I
had the question come to say that when she had
bought a book on fasting and she looked at the references,
they actually didn't seem overly strong and is fasting really
that good? And I thought, we haven't spoken about fasting
(32:30):
for a while, and I think there's a few different
ways to look at the intermittent fasting, so and we
have spoken about it before, but I just thought it had.
Speaker 1 (32:37):
Been a while.
Speaker 2 (32:38):
So in general, fasting regimes that promote people delay the
first meal of the day to shorten the eating window
I have fundamental issues with for women for two reasons.
First of all, I find that busy women who are
up early, looking after kids, working doing a million things
need their fuel, So I don't need them to be
(32:59):
underading through the day when they're busy and then overeating
all afternoon at evening when the body registers that it
hasn't had any fuel through the morning, and that's why
you start to not feel hungry. And the second reason
I don't like it is that I think that it
doesn't work in my circadian rhythm, and delaying the first
meal of the day makes no sense if it means
people are going to be eating a higher proportion of
calories in the second half of the day. Now, that
(33:20):
is very different to utilizing the benefits that come from
occasional fasting. And as this goes back to what I
was saying about party eating, there is nothing wrong with
having a low calorie day every so often to buffer
when you've overeaten. So I actually think as a strategy
having once a week where you do have a longer fast,
which may be fourteen sixteen hours without food, or the
(33:42):
equivalent of a light food day, which I don't want
people to cap calories, but it may be sort of
eight hundred one thousand calories occasionally because it's buffering the
effects of eating a lot more. That is how I
use fasting with clients to benefit metabolism, to give them
a break from basically eating, to let their glucose levels
return to normal, to let them feel hunger. So I
(34:05):
use fasting as a strategy within a regime. I do
not ever rely on it as a model to delay
the first meal of the day. So I think any
blanket statement that says that everyone should do it is
so fundamentally flawed because every single person is different and
has different metabolic needs. And I can't tell you how
many women whose diets I'm rehabbing and they're trying to
(34:27):
lose weight five ten, twenty kilos, they're exercising, they're so
frustrated the weight's not budging, and inevitably that only eat
till ten twelve each day. And the first thing I
have to do is get metabolism moving and feed them
early and get them hungry. And I guarantee you laut
it works every time. Clients who can't lose weight stuck
after a week or two of eating earlier. A couple
of hours after waking or losing weight because they're stoking
(34:50):
the fire of metabolism and that's natural circadian rhythm. Now,
there always be anomalies who some people who say this
has changed their life, that not eating till twelve has
allowed them to lose weight, But they're not the people
that I work with or see, and I have fundamental
issues with women starving themselves through the first half of
the day when the energy demands are particularly high.
Speaker 3 (35:08):
Yeah, I don't love fasting. It though it's very rare
that I would ever use it for a client, and
I wouldn't really suggest it like you. Occasionally might use
it to buffer some weekend calories where I know they're
having a large lunch out and a large dinner. I
might say, hey, let's just have a coffee or a
yoprof for breakfast, or you know, not have too much
and because you're going out for two large meals of
the day. But it's a random one off if a
client's happy to do that, I'd never really suggest that,
(35:29):
And most of the ones I have that come to
me that are fasting, I stop that, like you, because
a lot of my ladies are working women and they're
exercising early. And when we look at it, I'm like,
what's the purpose of exercising. You've come to me. We're
going to teach you how to burn body fat through nutrition.
I don't need you to exercise to burn the calories off.
So what's the purpose of exercise? And I explain, we
like it because it's good for your metabolism, your bones,
(35:49):
your muscles, your heart, helps sleep better, it helps regular anxiety,
all the good benefits of exercise. We get them out
of that I need to exercise to burn calorie mindset,
so they know that they're exercising because of all these
other good benefits. And I say, well, what's the goal
with exercise? And they say, well, I'd like to get fitter.
You know, I'm a runner. I want to run my fastest,
you know, five to ten kpb. I want to squat
more in the gym. I want to get a bit fitter.
(36:11):
I want to make it a bit leaner. Tona.
Speaker 4 (36:13):
You can't do that.
Speaker 3 (36:14):
You can't have a performance based exercise goal and delay
your meals all morning or all day long, because it's
not going to work like that. The body has optimal
nutrition timing, where.
Speaker 1 (36:23):
When we exercise.
Speaker 3 (36:24):
We need to get in some proper fuel to repair
and regenerate the muscles and the body after you work out.
So if you're working out at six am and it's
a hard workout, you're doing some strength training, you're doing
some hit training, you're throwing some heavy weight around the gym.
You can't wait till twelve o'clock to eat. You can't
wait till one o'clock to eat. So for most women,
I actually think fasting is not a great thing.
Speaker 4 (36:44):
Now.
Speaker 3 (36:44):
There is a small amount of research, and honestly, most
of it is in animal based studies anyway. The research
is kind of sketchy, But there are some small studies,
particularly are an older people, that fasting may benefit from
a cognitive perspective, and also some smaller research studies that
it may benefit from a gut health perspective as well.
But honestly, most people I think you find the gut
health benefits are probably just overeating and overdoing it anyway,
(37:07):
So yeah, I don't I think for the small benefits
and the small amount of research that we have, there's
larger benefits from actually fueling well throughout the day, particularly
when the goal is health or hormones stabilization or fat loss.
I can't tell you the amount of times I see
women fasting and they've come to me for fat loss
and hormones, and they're having two or three black coffees
throughout the morning. They're exercising, they're not refueling properly, they're
(37:28):
not using any pre workout nutrition. The first meal of
the day is like one o'clock and they're just their
hormones are riding crazy or mourning low, and there's no
protein there. There's nothing to fuel or refuel after the workout.
They're just running off black caffeine or mourning long.
Speaker 4 (37:42):
It's the opposite of.
Speaker 3 (37:42):
What we want to do to actually dial in women's hormones.
So there are a couple of key experts in that
area that do basically recommend not fasting for the women,
particularly if they are training or exercising. So I haven't
really been a huge femin of it. I know that
there are some smaller studies from a gut health perspective,
but I'd just like to give my clients adequate time
overnight with nothing going in, like don't snack all night
(38:03):
long or eat a really really heavy meal. And I
feel like we're going to get some good gut health
benefits just from giving the gut some good time overnight.
You know, nine to sort of ten hours overnight without
any food, and most people get some good gut health
benefits that way.
Speaker 1 (38:16):
True. We agree, alien don't always, but today we're agreeing.
Speaker 3 (38:20):
All right.
Speaker 2 (38:21):
Well, that brings us to the end of the nuitition
couch for another week. Please keep telling your friends about
us so we can continue to grow. And if you've
got somebody answered questions, send them through on Instagram because
we are always looking for new content ideas. So have
a great week.
Speaker 1 (38:33):
We'll see you next Wednesday.
Speaker 4 (38:34):
Got you guys next week.
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