1 00:00:00,320 --> 00:00:03,400 Speaker 1: Reset Nourish Burn. It's a new book put out by 2 00:00:03,400 --> 00:00:07,080 Speaker 1: a couple of leading dietitians here in Australia, Susie Burrell 3 00:00:07,120 --> 00:00:09,880 Speaker 1: and Leanne Ward. Susie Burrell is on the line, Susie, 4 00:00:09,880 --> 00:00:14,080 Speaker 1: good morning, thanks for having me, no problem, So tell 5 00:00:14,120 --> 00:00:19,239 Speaker 1: me about Reset Nourish Burn. Why should people read this Well, I've. 6 00:00:19,040 --> 00:00:22,800 Speaker 2: Worked with Leanne on our ditation podcast Ditricia Couch for 7 00:00:22,920 --> 00:00:26,440 Speaker 2: over three years and between us we have worked more 8 00:00:26,480 --> 00:00:29,440 Speaker 2: than twenty years with susy women and we know the 9 00:00:29,600 --> 00:00:33,440 Speaker 2: steps required to get your diet back on trast, particularly 10 00:00:33,479 --> 00:00:36,279 Speaker 2: coming into summer, and it really is about getting your 11 00:00:36,360 --> 00:00:39,440 Speaker 2: mindset right. It's about learning how to eat and nourish 12 00:00:39,520 --> 00:00:42,199 Speaker 2: your body first and then if the goal is to 13 00:00:42,280 --> 00:00:44,159 Speaker 2: lean up, to do it the right way, in a 14 00:00:44,200 --> 00:00:46,040 Speaker 2: sustainable way, in avoiding. 15 00:00:45,600 --> 00:00:48,479 Speaker 1: All the sad diet Yeah, okay, so fab diets this 16 00:00:48,560 --> 00:00:51,840 Speaker 1: isyoyo dieting to some degree, isn't that where people start 17 00:00:51,920 --> 00:00:55,319 Speaker 1: and stop and get discouraged and try again a bit 18 00:00:55,400 --> 00:00:59,160 Speaker 1: later and get discouraged and stop and away that cycle goes. 19 00:01:00,480 --> 00:01:03,040 Speaker 2: Well. I think that to sell books in the diet 20 00:01:03,080 --> 00:01:06,120 Speaker 2: market often you need to have those headlines of lose 21 00:01:06,160 --> 00:01:10,160 Speaker 2: five p loads quickly, but ultimately we know it's about 22 00:01:10,280 --> 00:01:13,440 Speaker 2: the learning habitts to balance your food all the time 23 00:01:13,520 --> 00:01:16,160 Speaker 2: so you're not on or off a diet. So in 24 00:01:16,200 --> 00:01:18,479 Speaker 2: the book we spend a lot of time talking about 25 00:01:18,520 --> 00:01:21,280 Speaker 2: how to get your mindset right, how to break free 26 00:01:21,480 --> 00:01:25,480 Speaker 2: of that giant cycle, how to psychologically get in a 27 00:01:25,560 --> 00:01:30,320 Speaker 2: good place of consistency and motivation, and then the key 28 00:01:30,360 --> 00:01:32,880 Speaker 2: thing for women. It is really written for women in 29 00:01:32,959 --> 00:01:35,520 Speaker 2: terms of the nutrients they need. How to find your 30 00:01:35,640 --> 00:01:38,800 Speaker 2: energy again, how to check your key nutrients, how to 31 00:01:38,840 --> 00:01:41,520 Speaker 2: eat well when life is really busy. You don't see 32 00:01:41,520 --> 00:01:44,280 Speaker 2: you're not spending hours on food preparation and loads of 33 00:01:44,319 --> 00:01:47,760 Speaker 2: money on expensive ingredients. And then how do you lose 34 00:01:47,880 --> 00:01:51,080 Speaker 2: that effectively so that it's the weight dropping on the scales. 35 00:01:51,400 --> 00:01:53,680 Speaker 2: It's not only working, but you're able to keep it off, 36 00:01:53,760 --> 00:01:56,040 Speaker 2: rather than being on another quick and easy picks that 37 00:01:56,120 --> 00:01:58,520 Speaker 2: only last a few months before you're back to your 38 00:01:58,520 --> 00:01:59,200 Speaker 2: old habits and. 39 00:01:59,120 --> 00:02:02,800 Speaker 1: All the weight spiling and again, yeah, absolutely fat burning meals. 40 00:02:02,880 --> 00:02:03,800 Speaker 1: Is there such a thing? 41 00:02:05,520 --> 00:02:08,240 Speaker 2: Indeed there is. You know, I often observe my clients, 42 00:02:08,280 --> 00:02:10,720 Speaker 2: and the beautiful thing about LeAnn and I is that 43 00:02:10,760 --> 00:02:13,760 Speaker 2: we see clients so every single day we're seeing what 44 00:02:13,840 --> 00:02:17,799 Speaker 2: actually happens with people eating plants. It's real life. And 45 00:02:17,840 --> 00:02:20,640 Speaker 2: my observation is that we can eat well all day, 46 00:02:21,120 --> 00:02:23,840 Speaker 2: that those meals at night tend to be way too big. 47 00:02:24,000 --> 00:02:24,240 Speaker 1: You know. 48 00:02:24,320 --> 00:02:26,880 Speaker 2: That's when we have the rice crackers and fip, that's 49 00:02:26,880 --> 00:02:28,720 Speaker 2: when we have the glass of wine, that's when we 50 00:02:28,760 --> 00:02:32,040 Speaker 2: have the treats after dinner. So the formula is to 51 00:02:32,120 --> 00:02:34,520 Speaker 2: really learn how to have a life of fearless night 52 00:02:35,240 --> 00:02:37,480 Speaker 2: and if that includes a glass of wine, or if 53 00:02:37,480 --> 00:02:40,360 Speaker 2: that includes to know, how do you balance that to 54 00:02:40,480 --> 00:02:43,240 Speaker 2: still keep your calories under control and still getting that 55 00:02:43,280 --> 00:02:46,000 Speaker 2: one to two kilos a month's weight loss without not 56 00:02:46,240 --> 00:02:49,640 Speaker 2: enjoying your favorite food. But inevitably, you know, most of 57 00:02:49,680 --> 00:02:51,360 Speaker 2: us are having meals at night that are you know, 58 00:02:51,480 --> 00:02:53,919 Speaker 2: six eight hundred calories and that probably should be closer 59 00:02:53,960 --> 00:02:57,200 Speaker 2: to four or five hundred calories. And so within the book, 60 00:02:57,280 --> 00:03:00,320 Speaker 2: we've got recipes pick all of those macro news and 61 00:03:00,480 --> 00:03:04,320 Speaker 2: colorie mixes that women need to achieve those goals while 62 00:03:04,360 --> 00:03:06,000 Speaker 2: still eating their facebook you know. 63 00:03:06,080 --> 00:03:09,760 Speaker 1: And Okay, from a bloke's perspective, when whenever I try 64 00:03:09,800 --> 00:03:14,840 Speaker 1: to eat well by dinner time, I'm starving, and so 65 00:03:15,280 --> 00:03:18,520 Speaker 1: you do then tend to overload, and that's the big problem. 66 00:03:18,520 --> 00:03:20,760 Speaker 1: And I don't reckon it matters where if you're a 67 00:03:20,800 --> 00:03:24,960 Speaker 1: bloke or a woman, you're going to find that that 68 00:03:25,040 --> 00:03:28,480 Speaker 1: you're hungry, you know, especially if you're trying to reduce 69 00:03:28,560 --> 00:03:29,239 Speaker 1: what your intake. 70 00:03:29,480 --> 00:03:33,360 Speaker 2: Is absolutely the secret to success, and I urge you 71 00:03:33,400 --> 00:03:35,720 Speaker 2: to try this, and you write this works of blokes 72 00:03:35,760 --> 00:03:39,760 Speaker 2: and women. You've got to have a snap at four o'clock, okay, 73 00:03:39,960 --> 00:03:42,920 Speaker 2: and it's got to have twenty grands of protein. So 74 00:03:43,000 --> 00:03:45,840 Speaker 2: I'm talking like a protein bar and a piece of fruit, 75 00:03:46,320 --> 00:03:49,280 Speaker 2: a protein yoga and some nuts and talking cheese and 76 00:03:49,360 --> 00:03:53,040 Speaker 2: crackers and a piece of fruit. So you've really got 77 00:03:53,040 --> 00:03:55,560 Speaker 2: to load up there because that means you don't arrive 78 00:03:55,640 --> 00:03:59,040 Speaker 2: home starving, you don't raise the fruits or the kids 79 00:03:59,080 --> 00:04:02,440 Speaker 2: lushbox for dinner, and then when it gets to dinner, 80 00:04:02,480 --> 00:04:04,640 Speaker 2: it can be that light top up at least during 81 00:04:04,680 --> 00:04:07,360 Speaker 2: the first half of the week before we move into 82 00:04:07,400 --> 00:04:09,680 Speaker 2: Fridays in the weekends, which we often need a different 83 00:04:09,720 --> 00:04:12,840 Speaker 2: strategy for because we're more social and we're out. But 84 00:04:13,120 --> 00:04:15,320 Speaker 2: if you do that Monday to Thursday at least, it 85 00:04:15,320 --> 00:04:20,520 Speaker 2: will revolutionize your evening intakes. And also who doesn't like snacks? 86 00:04:20,600 --> 00:04:24,479 Speaker 1: Yeah, absolutely so morning tea. Okay, let's look at the 87 00:04:24,480 --> 00:04:27,039 Speaker 1: other end of the day. It's having a morning snack 88 00:04:27,160 --> 00:04:30,000 Speaker 1: before lunch, because this can happen too. You've had a 89 00:04:30,120 --> 00:04:32,880 Speaker 1: light or early breakfast or even skip breakfast, which you'll 90 00:04:32,920 --> 00:04:35,280 Speaker 1: tell me is not a good thing, and by lunchtime 91 00:04:35,360 --> 00:04:37,880 Speaker 1: absolutely starving. So you know, it gets to ten o'clock, 92 00:04:37,920 --> 00:04:40,120 Speaker 1: you go past the shop and there's a I don't know, 93 00:04:40,160 --> 00:04:42,320 Speaker 1: a fruit bun or something, or a chocolate donut in 94 00:04:42,320 --> 00:04:44,280 Speaker 1: the window, and you go, well, I haven't had break 95 00:04:44,320 --> 00:04:45,039 Speaker 1: get so that'll do. 96 00:04:46,720 --> 00:04:49,400 Speaker 2: That happens all the time too, and I will be 97 00:04:49,440 --> 00:04:52,520 Speaker 2: honest with you, I don't love morning tea. I prefer 98 00:04:52,920 --> 00:04:54,799 Speaker 2: in most thanks for my women to have an early 99 00:04:54,880 --> 00:04:58,520 Speaker 2: lunch or two lunches, so if they're hungry eleven twelve, 100 00:04:58,640 --> 00:05:00,440 Speaker 2: you better to eat then and then and again at 101 00:05:00,440 --> 00:05:03,280 Speaker 2: one or two, because I often find that busy women 102 00:05:03,320 --> 00:05:06,240 Speaker 2: in particular are up early that with the kids, they're exercising, 103 00:05:06,279 --> 00:05:09,360 Speaker 2: and it gets to eleven and they're starving. So you're 104 00:05:09,440 --> 00:05:11,840 Speaker 2: actually better to have an early lunch or split lunch, 105 00:05:11,880 --> 00:05:14,000 Speaker 2: so you might have a wrap or a sandwich early 106 00:05:14,360 --> 00:05:15,960 Speaker 2: and then when it gets to one or two, you 107 00:05:16,040 --> 00:05:18,400 Speaker 2: might chop up with a salad or a soup and 108 00:05:18,480 --> 00:05:22,080 Speaker 2: something with more vegetables. And that strategy works really well, 109 00:05:22,120 --> 00:05:24,640 Speaker 2: particularly if you have your breakfast day before seven or 110 00:05:24,720 --> 00:05:25,680 Speaker 2: even eight in the morning. 111 00:05:25,880 --> 00:05:30,240 Speaker 1: Okay, that's interesting. So to light lunches, then a snack 112 00:05:30,279 --> 00:05:32,080 Speaker 1: and then a reasonable dinner. 113 00:05:33,440 --> 00:05:36,760 Speaker 2: I prefer that because I find that it's like you describe, 114 00:05:36,760 --> 00:05:39,800 Speaker 2: if people have morning tea, inevitably it's baked goods, yep, 115 00:05:40,200 --> 00:05:42,800 Speaker 2: banana bread persona. It's too close to lunch. And then 116 00:05:42,880 --> 00:05:46,320 Speaker 2: if all the lunch pushed that later. And I also 117 00:05:46,320 --> 00:05:50,320 Speaker 2: find people don't have the best breakfast balance, so they 118 00:05:50,320 --> 00:05:54,320 Speaker 2: have too many carves like smoothies, cereal toast. Instead if 119 00:05:54,360 --> 00:05:57,000 Speaker 2: they had their eggs, if they had a protein breakfast, 120 00:05:57,440 --> 00:06:00,680 Speaker 2: they wouldn't have that low sort of sugar at sort 121 00:06:00,720 --> 00:06:04,160 Speaker 2: of eleven o'clock where things can come undone. So definitely 122 00:06:04,160 --> 00:06:07,320 Speaker 2: focusing on a savory if you can, protein rich breakfast 123 00:06:07,320 --> 00:06:09,000 Speaker 2: will also make a massive difference. 124 00:06:09,080 --> 00:06:12,080 Speaker 1: Okay. And just finally, Susie, I reckon the thing that 125 00:06:12,360 --> 00:06:16,200 Speaker 1: probably does us in the most is unlike a dietitian, 126 00:06:16,240 --> 00:06:19,440 Speaker 1: we don't really have a great understanding of the difference, 127 00:06:19,480 --> 00:06:24,760 Speaker 1: say between protein, fiber, carbohydrates, and how it all interacts 128 00:06:24,800 --> 00:06:26,719 Speaker 1: within the body to promote good gut health. 129 00:06:28,000 --> 00:06:31,080 Speaker 2: Well, that is why you've got to get research, because 130 00:06:31,120 --> 00:06:34,480 Speaker 2: we cover you gave it to me stating there. We 131 00:06:34,560 --> 00:06:37,640 Speaker 2: cover all of those areas. We talk about digestive health, 132 00:06:37,680 --> 00:06:40,160 Speaker 2: We talk about what is carb what are the best fights, 133 00:06:40,240 --> 00:06:43,000 Speaker 2: what is protein? So we really spent time breaking down 134 00:06:43,120 --> 00:06:46,280 Speaker 2: nutrition into practical terms before we get to fat burning. 135 00:06:46,680 --> 00:06:48,640 Speaker 2: So if you don't need to lose weight or you're 136 00:06:48,680 --> 00:06:51,760 Speaker 2: just interested in good nutrition, all of that key information 137 00:06:51,880 --> 00:06:54,600 Speaker 2: is in there, so your foundation is strong because all 138 00:06:54,640 --> 00:06:57,240 Speaker 2: of us speak to eat more dietary fibers for digestive health. 139 00:06:57,279 --> 00:06:59,640 Speaker 2: You know, I think bow cancer is one of the 140 00:07:00,160 --> 00:07:03,919 Speaker 2: us just throwing cancers across the world, particularly in young people, 141 00:07:03,920 --> 00:07:06,960 Speaker 2: which tells me one thing, no one's eating enough dietary fibers. 142 00:07:07,040 --> 00:07:10,120 Speaker 2: So even if your goal isn't to lose weight, just 143 00:07:10,120 --> 00:07:12,840 Speaker 2: to eat better and get your nutrition better, definitely you'll 144 00:07:12,880 --> 00:07:14,559 Speaker 2: get that information in this new book. 145 00:07:14,600 --> 00:07:17,360 Speaker 1: All right, terrific, Susie. Great meeting you on the radio 146 00:07:17,520 --> 00:07:21,400 Speaker 1: this morning. The book Reset Nurish Burn and that sounds 147 00:07:21,440 --> 00:07:23,640 Speaker 1: like You've got some real solutions in there for people 148 00:07:23,680 --> 00:07:27,280 Speaker 1: who've maybe struggled with weight loss for much of their lives. 149 00:07:26,960 --> 00:07:30,080 Speaker 2: Even and hope it will give a lot of practical 150 00:07:30,120 --> 00:07:33,280 Speaker 2: strategies from three dieticians who work and see clients every day. 151 00:07:33,560 --> 00:07:35,080 Speaker 2: Thanks so much for having me mat anytime. 152 00:07:35,160 --> 00:07:37,640 Speaker 1: Good on you, Susie. Susie Barrow, my guess dietitian who 153 00:07:37,720 --> 00:07:43,760 Speaker 1: along with Leanne Ward, has written Reset Nurish Burn the 154 00:07:43,840 --> 00:07:46,080 Speaker 1: name of the book and a lot of good tips 155 00:07:46,120 --> 00:07:48,400 Speaker 1: in it. Just been leaping through while speaking with her, 156 00:07:48,600 --> 00:07:52,280 Speaker 1: and it looks really interesting. There are some fantastic recipes. 157 00:07:52,320 --> 00:07:55,640 Speaker 1: In fact, I had yoga nuts for breakfast and it's 158 00:07:55,680 --> 00:07:57,520 Speaker 1: coming up to well, I don't know if it's the 159 00:07:57,560 --> 00:08:00,160 Speaker 1: first lunch, but I could almost rip some of the 160 00:08:00,200 --> 00:08:03,480 Speaker 1: photos out of the book and consume them now. Well 161 00:08:03,520 --> 00:08:06,360 Speaker 1: if they were real food, of course, but they look wonderful, 162 00:08:06,360 --> 00:08:07,280 Speaker 1: and that's the whole point.