WEBVTT - Nutritionist Lyndi Cohen’s money-saving health tips 0:00:00.240 --> 0:00:02.760 Welcome to healthy Ish. Thanks for joining us today on 0:00:02.800 --> 0:00:05.720 the Body and Soul podcast. I hope you are feeling healthish. 0:00:05.760 --> 0:00:09.200 Of course, I am Felicity Harley, the host. We're talking 0:00:09.200 --> 0:00:12.200 about the complexities of weight and health today and the 0:00:12.280 --> 0:00:17.080 balance needed in weight loss approaches. My guest is the 0:00:17.120 --> 0:00:22.280 fabulous nutritionist Lindy Cohen, and she talks about the significance 0:00:22.280 --> 0:00:27.320 of sustainable healthy habits, the impact of sleep on health behaviors, 0:00:27.400 --> 0:00:31.800 and we also talk about how to save money while 0:00:31.840 --> 0:00:49.560 still eating healthy. Lindy, Welcome back to healthy Ish. 0:00:49.600 --> 0:00:50.040 How are you. 0:00:50.800 --> 0:00:53.760 Oh, I'm actually very good today. I slept so well 0:00:53.880 --> 0:00:54.400 last night. 0:00:54.720 --> 0:00:58.520 Oh, and I bet you woke up you know you did? 0:00:59.360 --> 0:01:01.560 Good? Sleep are just so good, aren't they? 0:01:02.080 --> 0:01:02.840 It's amazing. 0:01:02.920 --> 0:01:04.880 I have two kids of a four year old, one 0:01:04.920 --> 0:01:07.200 and a half year old, so anytime I get a 0:01:07.240 --> 0:01:10.440 good sleep, I'm like, this is the lottery, This is 0:01:10.480 --> 0:01:13.720 the key to unlocking happiness and health and everything that 0:01:13.720 --> 0:01:14.240 comes with us. 0:01:14.640 --> 0:01:17.080 So today is a good day, Today's going to be 0:01:17.080 --> 0:01:17.760 a great day. 0:01:18.640 --> 0:01:22.360 Well, let's talk about something well, perhaps not great. Well 0:01:22.400 --> 0:01:24.679 that there are upsides to this, of course, I mean, 0:01:24.680 --> 0:01:27.400 as many of our listeners, no body and Soul recently 0:01:27.600 --> 0:01:31.480 conducted a survey called Health of the Nation, and because 0:01:31.560 --> 0:01:35.839 you are Australia's leading advocate into I'm calling it diet BS, 0:01:36.040 --> 0:01:37.880 we have to talk to you about some of the 0:01:37.959 --> 0:01:42.840 stats around well weight and weight loss. Fifty two percent 0:01:42.880 --> 0:01:46.280 still worry about their weight. Fifty six percent of Australians 0:01:46.319 --> 0:01:50.440 describe themselves as overweight in some way, particularly women, they 0:01:50.480 --> 0:01:53.880 were sixty four percent compared to fifty five percent of males. 0:01:54.400 --> 0:01:55.920 What are your thoughts around all of this. 0:01:56.720 --> 0:02:00.000 Well, firstly, we do know that women tend to report 0:02:00.040 --> 0:02:03.040 themselves as weighing more than they do and men tend 0:02:03.120 --> 0:02:05.480 to report themselves as weighing a little bit less than 0:02:05.480 --> 0:02:08.280 they do. But typically I think that these stats do 0:02:08.400 --> 0:02:11.000 reflect what we know at a whole of how we're 0:02:11.000 --> 0:02:13.320 going with overweight and obesity rates. 0:02:13.760 --> 0:02:14.480 And I think I've got. 0:02:14.440 --> 0:02:17.280 Two schools of thought here, one being that I think 0:02:17.320 --> 0:02:21.240 we're told that being overweight is always awful and it's 0:02:21.280 --> 0:02:22.960 a sign of poor health, and what we know from 0:02:22.960 --> 0:02:25.640 the research and the building research is this isn't always 0:02:25.680 --> 0:02:27.720 the case. What we do get is people who are 0:02:28.080 --> 0:02:32.880 in that overweight category, who exercise daily, who eat loads 0:02:32.919 --> 0:02:35.120 of veggies, who are doing lots of things that are 0:02:35.160 --> 0:02:37.400 really great for their health, and as a result, these 0:02:37.440 --> 0:02:39.440 people can be categorized as healthy. And so what I'm 0:02:39.480 --> 0:02:42.000 saying is the BMI does not always nail it when 0:02:42.000 --> 0:02:44.680 it comes to a reflective view on how we look 0:02:44.720 --> 0:02:47.360 at health. And likewise you get people who are in 0:02:47.400 --> 0:02:51.240 the healthy weight category and yet are doing very unhealthy things. 0:02:51.280 --> 0:02:53.480 So I think it's not the beer and end all 0:02:53.480 --> 0:02:55.280 when it comes to assessing our health. But at the 0:02:55.320 --> 0:02:57.640 same token, I do know that there is a point 0:02:57.680 --> 0:02:59.360 where you get to you just got you know what, 0:02:59.480 --> 0:03:01.440 I'm feeling a little bit heavier than I want to be. 0:03:01.960 --> 0:03:04.480 I've just come We're filming this in It's fab right 0:03:04.919 --> 0:03:07.160 the wall, just come off the back of a holiday season. 0:03:07.639 --> 0:03:11.040 I'm feeling a little bit heavier than I normally do. 0:03:11.360 --> 0:03:14.160 As a result, I'm feeling like a little bit more sluggish. 0:03:14.320 --> 0:03:16.800 I wouldn't mind losing a couple of kilograms. And this 0:03:16.840 --> 0:03:19.480 has nothing to do with aesthetics. This is simply I 0:03:19.520 --> 0:03:21.720 want to feel really good in my body. And I 0:03:21.760 --> 0:03:24.040 think there is, you know, a bit of a polarity 0:03:24.080 --> 0:03:26.200 going on in the health world where there's one side 0:03:26.240 --> 0:03:28.440 that says you're never allowed to talk about weight loss, 0:03:28.440 --> 0:03:30.360 so you're never allowed to talk about your weight. And 0:03:30.400 --> 0:03:33.239 the other school thought that goes, you must pursue weight 0:03:33.280 --> 0:03:35.640 loss at the cost of your health, and who cares 0:03:35.880 --> 0:03:38.480 what you have to sacrifice. I like to sit somewhere 0:03:38.800 --> 0:03:41.080 in between, in the middle where we go we can 0:03:41.200 --> 0:03:43.680 have balance, we can have moderation, and we can also 0:03:43.720 --> 0:03:46.760 find a weight that feels comfortable for us, whatever that is. 0:03:47.800 --> 0:03:51.480 You're so right, because I you know, I get a 0:03:51.520 --> 0:03:53.480 bit prickly when I talk about weight loss because I 0:03:53.520 --> 0:03:56.880 know it can trigger some people. But on the flip side, 0:03:56.960 --> 0:03:59.320 you know, our stats show that the majority of us 0:03:59.440 --> 0:04:01.279 are over weight and obese. 0:04:01.520 --> 0:04:02.760 Maybe you know. 0:04:02.680 --> 0:04:05.000 I've been thinking, is it the terms that we use, 0:04:05.080 --> 0:04:07.880 the language that we use. I mean, the word obesity 0:04:07.920 --> 0:04:11.040 has so much shame around it, finger pointing. You know 0:04:11.080 --> 0:04:14.200 that you're not that it's your problem because you're like 0:04:14.240 --> 0:04:15.960 this when a lot of us know it's actually the 0:04:16.000 --> 0:04:16.839 built food. 0:04:16.640 --> 0:04:17.599 Environment we live in. 0:04:17.720 --> 0:04:21.360 Is it a matter of the language and perhaps coming 0:04:21.440 --> 0:04:24.119 up with a new definition of weight and weight loss? 0:04:24.839 --> 0:04:26.640 Holly and I think beyond it as well. 0:04:26.720 --> 0:04:29.200 It's what we're seeing from the stats of the health 0:04:29.200 --> 0:04:31.920 of the nation is that people are changing the way 0:04:31.920 --> 0:04:34.440 that they're eating and they're doing it for health reasons 0:04:34.480 --> 0:04:37.680 beyond just weight loss. So it is this idea of Okay, 0:04:37.760 --> 0:04:40.760 let's broaden our definition of what we know health to mean. 0:04:41.040 --> 0:04:43.680 We know it's not as simple as BMI. We know 0:04:43.760 --> 0:04:46.839 it's not as simple as categorizing someone as overweight or obese, 0:04:47.160 --> 0:04:49.560 and can we have better conversations around it as or 0:04:49.600 --> 0:04:51.680 we're not being avoidant of it? And I would love 0:04:51.760 --> 0:04:54.039 a new vocab to go with it so that it 0:04:54.040 --> 0:04:57.039 doesn't feel as shaming and polarizing. I'll tell you what 0:04:57.160 --> 0:05:00.000 I grew up as you know what. I was fine 0:05:00.160 --> 0:05:01.880 years old when I first realized that I was a 0:05:01.880 --> 0:05:03.279 bit bigger than the other girls. 0:05:03.680 --> 0:05:05.400 When I looked five years old, I. 0:05:05.360 --> 0:05:07.400 Was looking in the mirror at ballet class, wearing a 0:05:07.440 --> 0:05:10.040 pink leotade, and they had these straight up and down 0:05:10.080 --> 0:05:12.960 bodies and my thighs touched and I just knew already 0:05:13.480 --> 0:05:15.920 that was wrong, that wasn't as good. I played with barbies. 0:05:15.920 --> 0:05:18.200 I got the message, but it wasn't until I was 0:05:18.240 --> 0:05:20.880 eleven that I started thinking, oh, you know, I really 0:05:20.960 --> 0:05:22.640 like to be thin. I was well within the healthy 0:05:22.640 --> 0:05:24.560 weight range, but I wanted to be thin. So I 0:05:24.600 --> 0:05:26.120 went to a nutrition that she put me on a 0:05:26.160 --> 0:05:30.080 really rigorous meal plan, and instead of consistently losing weight, 0:05:30.120 --> 0:05:32.960 I gained weight. And so by the age of twenty one, 0:05:33.000 --> 0:05:37.520 I was morbidly OBEs I hated my body, I hated myself. 0:05:37.600 --> 0:05:40.320 I thought there was something very fundamentally wrong with me, 0:05:40.680 --> 0:05:43.200 that I had failed because I'd been given so many 0:05:43.320 --> 0:05:46.000 rules about how to eat and how much to eat, 0:05:46.040 --> 0:05:48.480 and in fact, I was weighing out my food. No 0:05:48.520 --> 0:05:51.040 one was more obsessed with trying to lose weight than 0:05:51.080 --> 0:05:54.400 I was, and yet I was the heaviest I'd ever been. 0:05:54.480 --> 0:05:56.800 I went to my doctor I said I have a problem, 0:05:57.080 --> 0:05:59.200 and he looked me in the eye and he said, well, 0:06:00.160 --> 0:06:01.400 you want to try this new diet. 0:06:01.560 --> 0:06:05.080 My wife is having success. And I wanted to yell 0:06:05.120 --> 0:06:05.520 at him. 0:06:06.000 --> 0:06:08.400 I have tried how long with this? It's just so 0:06:08.480 --> 0:06:10.440 we know the era when so. 0:06:10.640 --> 0:06:12.200 I'm twenty one at this point. 0:06:12.240 --> 0:06:15.000 Okay, this is a decade after I first started dieting, 0:06:15.720 --> 0:06:19.880 and I was in twenty I was twenty eleven, right, Okay, 0:06:19.960 --> 0:06:23.160 so we're coming out of that stringent, hardcore diet era. 0:06:23.600 --> 0:06:26.120 And so my doctor was also kind of he wasn't 0:06:26.160 --> 0:06:29.800 immror to this diet chat. And that was the moment 0:06:29.880 --> 0:06:32.200 I think I realized, I've been obsessed with trying to 0:06:32.279 --> 0:06:35.760 lose weight, and I am the heaviest and themost unhealthy 0:06:35.800 --> 0:06:38.880 I've ever been because I'm obsessed. What happens if I 0:06:38.880 --> 0:06:42.520 tried a different approach where I decented weight from my life, 0:06:43.000 --> 0:06:46.400 and over the course of four years, I lost twenty kilograms. 0:06:46.440 --> 0:06:48.279 And you know, this thing that I had chased my 0:06:48.480 --> 0:06:51.360 entire life ended up just being a natural side effect 0:06:51.839 --> 0:06:54.560 from adding in healthy habits that I could actually stick to. 0:06:54.839 --> 0:06:57.600 And I realized in a very liberating moment that actually 0:06:57.600 --> 0:07:00.200 it hadn't got to do with my will power. I 0:07:00.240 --> 0:07:03.120 didn't need to be so forceiful. Of course, I needed 0:07:03.120 --> 0:07:05.039 to add in healthier habits. I needed to change the 0:07:05.040 --> 0:07:06.080 way I thought about food. 0:07:06.480 --> 0:07:07.480 And it's almost like a. 0:07:07.400 --> 0:07:10.200 Byproduct of having a healthy relationship with food, I found 0:07:10.200 --> 0:07:12.200 a weight that was comfy for me. Now, they'll tell 0:07:12.200 --> 0:07:15.120 you what. It's not my dream body. You know, my 0:07:15.280 --> 0:07:17.000 pinterest for that I had when I was twenty one 0:07:17.080 --> 0:07:19.559 years old. These girls are these like perfectly flat ads. 0:07:19.640 --> 0:07:22.520 I will never have that body, and now, especially more 0:07:22.520 --> 0:07:25.680 so after I've had kids, you know, she's just shaped differently, 0:07:26.440 --> 0:07:29.160 and I've come to accept that. But I do know 0:07:29.200 --> 0:07:30.800 what it's like to be at a weight that feels 0:07:30.880 --> 0:07:31.840 uncomfortable for you. 0:07:32.160 --> 0:07:33.320 And I also know what. 0:07:33.240 --> 0:07:34.960 It's like to feel like that's something that's out of 0:07:35.000 --> 0:07:37.720 reach for you and something that only other people can have. 0:07:38.120 --> 0:07:39.640 And I tell you what, I think one of the 0:07:39.680 --> 0:07:41.720 kind of key things to getting to that point when 0:07:41.760 --> 0:07:45.040 you find a happy weight for you is patience and 0:07:45.080 --> 0:07:48.120 realizing it's not a quick thing. For that twenty kilograms 0:07:48.120 --> 0:07:50.480 happened over four years. That's even doubt. That's one hundred 0:07:50.520 --> 0:07:53.800 grams a week. If I was pursuing weight loss like 0:07:53.840 --> 0:07:56.400 I had been prior, I would have absolutely given up. 0:07:56.520 --> 0:07:59.480 It totally would have led me to overeat and fall 0:07:59.480 --> 0:08:02.560 off the band wagon, which was my old trick. But instead, 0:08:02.640 --> 0:08:06.000 because I wasn't actually weighing myself, I ended up coming 0:08:06.120 --> 0:08:08.120 back to a weight that felt very comfy for me. 0:08:08.960 --> 0:08:11.120 So how I mean weight loss is one of the 0:08:11.240 --> 0:08:13.440 likely goals of a lot of listeners. You know, whether 0:08:13.480 --> 0:08:15.240 it's because you just want to feel better, it might 0:08:15.280 --> 0:08:17.200 be those few kilos, or it might be you know, 0:08:17.240 --> 0:08:20.440 a lot twenty kilos like you did. How do we 0:08:21.080 --> 0:08:22.680 approach this in a healthy way? 0:08:22.800 --> 0:08:25.960 Like? How did you lose that weight in a healthy way? 0:08:26.360 --> 0:08:26.800 Yeah? 0:08:26.960 --> 0:08:29.080 And then again I once I had my kids, right, 0:08:29.120 --> 0:08:31.880 I gained weight to have kids, and I a year 0:08:31.920 --> 0:08:34.040 of postpartum, I looked in the mirror and I go, shoot, 0:08:34.080 --> 0:08:36.360 it's not about fitting into my old clothes or bouncing back. 0:08:36.720 --> 0:08:38.800 But I don't have that energy. And then once again 0:08:38.840 --> 0:08:40.520 I thought, you know what, I wouldn't mind losing a 0:08:40.520 --> 0:08:41.640 bit of weight, and I did. 0:08:42.000 --> 0:08:45.440 And the process to do this is is actually much 0:08:45.520 --> 0:08:47.920 simpler than most people think. The first thing I did 0:08:47.960 --> 0:08:50.319 is I go, what's a healthy habit that I can 0:08:50.400 --> 0:08:53.240 add into my life that I can stick to for 0:08:53.280 --> 0:08:54.800 the rest of my life? And I think this is 0:08:55.040 --> 0:08:58.079 the bit where people mess it up. You're going You're 0:08:58.120 --> 0:09:00.280 going to go, oh, you know, I can go heat 0:09:00.280 --> 0:09:03.120 over for three weeks, three months, I could lose I 0:09:03.160 --> 0:09:03.920 could intimate and. 0:09:03.880 --> 0:09:06.280 Fast for the rest of the year. Cool. But even 0:09:06.360 --> 0:09:07.880 if you can't maintain. 0:09:07.640 --> 0:09:09.720 That lifestyle for the rest of your life or at 0:09:09.800 --> 0:09:12.120 least for the next few years, any weight you do 0:09:12.200 --> 0:09:15.200 lose is probably going to be regained, and statistically, you'll 0:09:15.280 --> 0:09:17.280 regain more weight than your originally lost, which is what 0:09:17.320 --> 0:09:19.280 happened to me time and time again, is how I 0:09:19.280 --> 0:09:22.200 got to the point at twenty one being categorically morbidly abyes. 0:09:22.720 --> 0:09:24.880 And what we want to do is go, I can 0:09:24.960 --> 0:09:26.120 stick to this for the rest of my life. 0:09:26.120 --> 0:09:27.920 What that might look like because you might go, right, well, 0:09:28.040 --> 0:09:30.520 I want to add in more gentle movements. And I 0:09:30.600 --> 0:09:34.000 tell you what, twenty minute walk that ends up happening 0:09:34.080 --> 0:09:36.000 is far better than an hour at the gym that 0:09:36.080 --> 0:09:38.720 you never end up getting done. Right, So we're looking 0:09:38.760 --> 0:09:41.920 at done is better than perfect, and consistency is the 0:09:42.000 --> 0:09:43.800 name of the gain. So can I do this for 0:09:43.840 --> 0:09:45.199 the rest of my life? Or am I going to 0:09:45.200 --> 0:09:48.640 feel deprived? And what makes you feel deprived or restricted 0:09:48.760 --> 0:09:51.440 will shift as you evolve and you come out of 0:09:51.480 --> 0:09:55.040 whatever relationship with food you might be in. And then 0:09:55.080 --> 0:09:56.840 we go, okay, so I can do it. Now, there's 0:09:56.840 --> 0:09:59.440 two things. There's got to be a balance between enjoyment 0:09:59.520 --> 0:10:01.800 and discover So I want you to go, how can 0:10:01.800 --> 0:10:04.480 I make this enjoyable or easier? Is another way to 0:10:04.480 --> 0:10:05.800 do it. So you go, oh, do you know what? 0:10:05.880 --> 0:10:10.360 I hate cooking food? It's just not my thing. Then 0:10:10.400 --> 0:10:12.320 you go, how do I lower the bar to entry. 0:10:12.440 --> 0:10:16.280 Maybe I'm the recipes are too complicated. Can I cook 0:10:16.320 --> 0:10:20.560 simpler stuff? Can I cook twice? Cook once and then 0:10:20.600 --> 0:10:23.200 eat it twice so I have a double the recipe 0:10:23.200 --> 0:10:25.280 and I can freeze the other half. How do I 0:10:25.320 --> 0:10:28.360 make things easier and therefore more enjoyable, much more likely 0:10:28.400 --> 0:10:30.520 to stick to it? And then the other thing is 0:10:30.520 --> 0:10:33.760 the discomfort. So after I had kids, going all right, 0:10:33.800 --> 0:10:36.040 I want to lose a little bit of weight. The 0:10:36.160 --> 0:10:38.160 question I had to ask myself is which discomfort do 0:10:38.200 --> 0:10:40.440 I want? Do I want the discomfort of getting waking 0:10:40.520 --> 0:10:43.000 up every morning and not having anything that fits me, 0:10:43.080 --> 0:10:45.440 feeling a bit blur in my body? Or do I 0:10:45.440 --> 0:10:48.760 want to sit with the discomfort of starting getting back 0:10:48.760 --> 0:10:51.400 into exercise again and that feeling of I don't really 0:10:51.400 --> 0:10:53.640 want to go, but you know, knowing I'm going to 0:10:53.679 --> 0:10:57.240 feel good afterwards. So it's a degree of just choosing 0:10:57.280 --> 0:10:59.520 which discomfort you want to roll with for a while. 0:11:00.040 --> 0:11:02.000 And if you're someone like me who's been an emotional 0:11:02.000 --> 0:11:04.280 eater their entire life, I find a thing that is 0:11:04.320 --> 0:11:08.360 incredibly helpful is to break through that scarcity mindset. The 0:11:08.360 --> 0:11:10.720 scarcity mindset's going to tell you oh, you know, I'll 0:11:10.720 --> 0:11:12.400 just finish the packet now, so I can kind of 0:11:12.480 --> 0:11:14.760 like be good tomorrow and eat a house. It's perfectly 0:11:14.880 --> 0:11:17.959 clear of all treats and whatnot. And a really simple 0:11:17.960 --> 0:11:20.360 thing to remind yourself is anytime I want to eat 0:11:20.400 --> 0:11:23.200 that food, I can. And I know that sounds like 0:11:23.240 --> 0:11:25.920 the exact opposite of what you hear anyone else say, 0:11:26.320 --> 0:11:28.120 but what it does is it helps your brain know 0:11:28.280 --> 0:11:30.480 that food is allowed. Food's not going to run out, 0:11:30.559 --> 0:11:32.440 it's not going to be taken away from you, and 0:11:32.480 --> 0:11:36.440 therefore that compulsion to just finish it how quickly goes away. 0:11:36.800 --> 0:11:39.319 In fact, sometimes if I imagine myself going, oh, I want 0:11:39.320 --> 0:11:42.400 a second, I want seconds of dessert, I say to myself, 0:11:42.440 --> 0:11:44.560 you know what, you can always have more later. And 0:11:44.600 --> 0:11:48.000 I imagine myself taking a big piece of dessert, putting 0:11:48.000 --> 0:11:50.640 it into a taperway container and taking it home. And 0:11:50.720 --> 0:11:53.280 I'll do that if sometimes, and sometimes I won't. Sometimes, 0:11:53.320 --> 0:11:56.680 simply thinking it is enough to relax that part of 0:11:56.720 --> 0:11:58.680 my brain, that diet brain that goes, ah, we just 0:11:58.679 --> 0:11:59.480 got to finish it all. 0:11:59.440 --> 0:12:00.319 And eat as much as we can. 0:12:00.400 --> 0:12:03.320 Well we allow ourselves practice that, and I actually feel 0:12:03.320 --> 0:12:05.640 like it really helps helps you be consistent and with 0:12:05.720 --> 0:12:08.880 the enjoyment, the discomfort and the consistency, you're going to 0:12:08.920 --> 0:12:09.320 get there. 0:12:09.800 --> 0:12:11.320 It might take a little bit longer than you once 0:12:11.400 --> 0:12:11.800 but you're going. 0:12:11.800 --> 0:12:14.439 To get there. That part of your diet brain, it's 0:12:14.679 --> 0:12:17.320 almost you know, once you understand they're actually wired to 0:12:17.400 --> 0:12:20.520 eat more. We've been that's how we've evolved and survived 0:12:20.559 --> 0:12:22.440 as a species to have that part of our brain 0:12:22.480 --> 0:12:25.520 that I see food, I need to eat it because millions, 0:12:25.520 --> 0:12:27.520 for millions and millions of years, we never had food. 0:12:27.600 --> 0:12:30.080 So I think in some way it's surrendering to that, 0:12:30.240 --> 0:12:32.280 isn't it that This is of course what I'm going 0:12:32.360 --> 0:12:35.760 to think. But what can I you know, can I 0:12:35.880 --> 0:12:38.200 let's take that, take that as you said, Let's take 0:12:38.200 --> 0:12:39.640 it home later and we can eat it later. 0:12:39.679 --> 0:12:41.640 And that's okay. I mean, it's for me. 0:12:41.679 --> 0:12:44.560 It's also understanding what's actually going on in our brains 0:12:44.559 --> 0:12:46.959 and that that's how we're wired and that's how we're working. 0:12:47.000 --> 0:12:52.040 And and yeah, I find that for me helps in 0:12:52.120 --> 0:12:54.640 some way to stop eating the whole block of chocolate. 0:12:55.080 --> 0:12:55.560 Spot on. 0:12:55.679 --> 0:12:58.000 There's there's a mental talk going on. But it's kind 0:12:58.000 --> 0:13:00.600 of interesting how it's contrary to this idea of I'm 0:13:00.600 --> 0:13:02.640 not lad anymore, only one more piece, and how that 0:13:02.679 --> 0:13:05.520 can kind of actually surge us to drive for more food. 0:13:05.840 --> 0:13:07.160 And I tell you what we talked about at the 0:13:07.200 --> 0:13:12.000 beginning of this chat. Sleep is fundamental to how you eat, 0:13:12.080 --> 0:13:16.040 to regulating your hormones, particularly around appetite and fullness. Let 0:13:16.040 --> 0:13:18.960 me explain it. If you do not get enough energy 0:13:19.000 --> 0:13:22.040 through rest, your body will search for energy through food. 0:13:22.480 --> 0:13:24.679 So I know this is tricky. I'm going to be 0:13:24.679 --> 0:13:26.600 talking to parents and go I have a little kid. 0:13:26.640 --> 0:13:29.160 I just can't get the shut eye. For me. My 0:13:29.240 --> 0:13:32.839 goal this year is nailing sleep, prioritizing and getting to 0:13:32.880 --> 0:13:36.080 sleep earlier because of how effectively it can help you 0:13:36.120 --> 0:13:38.960 regulate your hormones and be a little. 0:13:38.760 --> 0:13:41.280 Bit more able to do that to feel in control 0:13:41.320 --> 0:13:41.959 around food. 0:13:42.320 --> 0:13:45.800 Yeah, it's the control. I mean, it's amazing the impact 0:13:46.040 --> 0:13:49.000 of a bad night's sleep on your hunger levels, isn't 0:13:49.040 --> 0:13:50.600 it When you're just like, oh, I just need to 0:13:50.679 --> 0:13:53.040 eat and you know that you don't need to eat 0:13:53.040 --> 0:13:54.240 because you've just finished lunch. 0:13:54.760 --> 0:13:57.800 Yes it lunch, Yeah exactly. 0:13:58.240 --> 0:14:01.320 Let's talk about one other that I know blew your mind, 0:14:01.360 --> 0:14:03.640 and it was around healthy eating being one of the 0:14:03.679 --> 0:14:06.840 biggest areas of cutbacks or compromise due to the cost 0:14:06.840 --> 0:14:07.400 of living. 0:14:08.480 --> 0:14:09.480 Talk to us about this. 0:14:10.559 --> 0:14:13.319 Gosh, isn't it a crazy one? So I think it 0:14:13.400 --> 0:14:16.360 cost of living, no joke. It's really impacting all of us. 0:14:16.440 --> 0:14:19.880 It is having a tremendous impact on our lives, on 0:14:19.920 --> 0:14:22.280 how we're living. And one of the things we can 0:14:22.760 --> 0:14:26.360 change is what we're eating at the grocery store. And 0:14:26.400 --> 0:14:28.120 I think what's happening is we're going, oh, we need 0:14:28.120 --> 0:14:30.760 to all just go budget. And what I don't think 0:14:30.760 --> 0:14:34.080 people realize is actually healthy eating can be done budget. 0:14:34.440 --> 0:14:37.360 In fact, it often can be cheaper. You just got 0:14:37.360 --> 0:14:39.120 to know how to do it in a way that's 0:14:39.360 --> 0:14:43.120 that's smart and that makes your life easier. So one 0:14:43.160 --> 0:14:45.800 really simple thing is reducing food waste. So a you 0:14:45.840 --> 0:14:48.760 think it's a quarter of ossies, the food and your 0:14:48.760 --> 0:14:50.520 fridge is going to go to waste, and that is 0:14:50.640 --> 0:14:52.840 a quarter of your grocery bow That could be hundreds 0:14:52.840 --> 0:14:53.720 of dollars in a month, a. 0:14:53.640 --> 0:14:54.320 Lot of money. 0:14:54.600 --> 0:14:55.040 That's huge. 0:14:55.720 --> 0:14:57.560 Kids in Harley household. 0:14:57.720 --> 0:15:00.920 Spot on, And it's simply by eating the food in 0:15:00.960 --> 0:15:02.720 your fridge, And that could be a really tricky one, 0:15:02.920 --> 0:15:04.680 and maybe it means you shop a little bit more, 0:15:05.080 --> 0:15:07.960 or you get online delivery and it's twice a week 0:15:07.960 --> 0:15:09.880 as opposed to just once a week. That kind of 0:15:09.920 --> 0:15:12.560 thing can be done. But streamlining your life so that 0:15:12.600 --> 0:15:14.360 your kid's actually going to eat your meals, I mean 0:15:14.480 --> 0:15:16.440 easier than they're done. I have a little hack for you, 0:15:16.520 --> 0:15:18.200 and I'm we jump into this because I think this 0:15:18.240 --> 0:15:20.120 saves you a lot of money. One of my pet 0:15:20.160 --> 0:15:22.120 peeves is when my kids don't eat a meal that 0:15:22.120 --> 0:15:24.000 I've put in front of them and I've spent so 0:15:24.080 --> 0:15:26.160 much time cooking and they say I'm not hungry, only 0:15:26.160 --> 0:15:27.720 for an hour later to tell me they want a 0:15:27.720 --> 0:15:31.000 million snacks. So a trick I found really effective for 0:15:31.040 --> 0:15:33.240 any parent listening is as soon as they get home 0:15:33.240 --> 0:15:36.000 from school, that's when I would love you to feed 0:15:36.040 --> 0:15:39.000 them their most nutritious meal of the day, ideally their dinner, 0:15:39.280 --> 0:15:41.360 so that when they are most hungry, they're going to 0:15:41.360 --> 0:15:44.520 be most likely to eat that food and you're going 0:15:44.600 --> 0:15:48.080 to find far less waste, far less fighting over meal times. 0:15:48.320 --> 0:15:50.880 And then after dinner, if you're going, oh, I'm still hungry, 0:15:50.920 --> 0:15:52.920 you can have a few of those snacks because those 0:15:53.080 --> 0:15:57.360 single served snacks that kids love to eat are incredibly costly. 0:15:57.600 --> 0:15:59.480 You're going to save lots of money by doing that. 0:16:00.040 --> 0:16:01.640 And then the other thing I think is that idea 0:16:01.720 --> 0:16:05.520 of cooking once and eating twice. So I find, especially 0:16:05.520 --> 0:16:08.040 if I'm a sleep deprived parent and I come home 0:16:08.120 --> 0:16:10.720 there's no food in my fridge, I will rate the 0:16:10.760 --> 0:16:13.840 pantry for anything. So having a little bit of a 0:16:13.920 --> 0:16:18.760 meal prep option is really really handy for saving me money. 0:16:18.880 --> 0:16:21.120 It truly does, because I end up actually eating it 0:16:21.160 --> 0:16:23.160 and I don't eat that single serve kind of stuff 0:16:23.840 --> 0:16:25.960 and I need that for my lunch. So just kind 0:16:25.960 --> 0:16:27.560 of chopping up a whole bunch of veggies ahead of 0:16:27.560 --> 0:16:31.160 the week, they sit there together, and honestly, that's a lifesaver. 0:16:31.400 --> 0:16:33.560 Actually, the snack thing is a really good point because 0:16:33.600 --> 0:16:35.800 I think it's such an easy thing for all of it. 0:16:35.800 --> 0:16:37.800 It's like, whether you know, for our kids or for ourselves, 0:16:37.840 --> 0:16:40.960 just reach the snack. But they actually can be quite expensive, 0:16:41.560 --> 0:16:44.640 and you might buy the little packs of popcorn where 0:16:44.680 --> 0:16:46.520 the bigger one might be better, and you just feed 0:16:46.560 --> 0:16:48.360 it out over a couple of days. But we have 0:16:48.360 --> 0:16:51.920 this thing in our household when it's about four thirty 0:16:51.920 --> 0:16:54.680 in the afternoon, it's last court last night, like last 0:16:54.680 --> 0:16:55.520 call before dinner. 0:16:55.560 --> 0:16:57.800 So it's almost like the bars clothing. 0:16:58.400 --> 0:17:00.880 I'm like, right, last call for snag, no other snack's, 0:17:00.960 --> 0:17:02.200 kitchen's clothes until dinner. 0:17:02.240 --> 0:17:03.880 That's the language really love. 0:17:04.320 --> 0:17:07.480 So then my kids get into dinner and they're hungry 0:17:07.520 --> 0:17:09.680 because so many of this, and I have many times 0:17:09.680 --> 0:17:11.439 the kids have just snacked up until dinner and then 0:17:11.440 --> 0:17:14.440 they eat nothing. So now we have the last snack call. 0:17:15.040 --> 0:17:17.399 I'm stealing that. The other thing I've stolen is my 0:17:17.480 --> 0:17:19.960 sister in law. She's a GP, she's got four kids, 0:17:19.960 --> 0:17:22.720 and she taught me this. She said, while you're cooking dinner, 0:17:22.760 --> 0:17:24.400 if you get home you haven't got a dinner prepped 0:17:24.440 --> 0:17:26.679 and your kids are going, oh, really antsy for something, 0:17:27.040 --> 0:17:29.159 you quietly chop up some veggies. 0:17:28.760 --> 0:17:30.320 And you just put it in front of you. 0:17:30.560 --> 0:17:31.200 I like that one. 0:17:31.240 --> 0:17:33.600