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Speaker 1: This podcast was recorded on wrundry Land Always was, always

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Speaker 1: will be Aboriginal Land. In this episode, we will be

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Speaker 1: discussing bad diets and you know, other similar topics.

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Speaker 2: So if this.

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Speaker 1: May be triggering for you, please feel free to give

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Speaker 1: this one somths.

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Speaker 3: Yeah, be kind to yourself.

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Speaker 1: Yeah, Hey chicks, I'm sal And and this is Two

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Speaker 1: Broke Chicks, the show that said that's the show.

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Speaker 2: That's it, you guys know it.

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Speaker 1: That shares life lessens and dill make you rich in life. Today,

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Speaker 1: we are joined by Sarah Pound, who you may know

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Speaker 1: as Wholesome by.

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Speaker 2: Sarah on Instagram.

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Speaker 1: With a background in food and nutrition, Sarah is the

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Speaker 1: co founder of the Simply Wholesome Pantry and author of.

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Speaker 2: Not one, but two cookbooks.

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Speaker 1: And we've got Sarah on today to talk tips on

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Speaker 1: how to fuel your body with nutritious meals and tips

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Speaker 1: to be more creative in the kitchen on a budget.

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Speaker 2: Hell, welcome, We're so excited to have you on.

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Speaker 3: I'm very excited to be here, very special.

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Speaker 4: This has been one of our most requested pressure on me.

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Speaker 2: No, you know your stuff.

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Speaker 4: But like people, there is just so much information about

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Speaker 4: nutrition and diet and all that stuff online that it

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Speaker 4: gets really confusing, and our show is all about just

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Speaker 4: like cutting through the bullshit and giving people the tips

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Speaker 4: and tricks to literally be rich in life and enjoy themselves.

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Speaker 4: So I think people are going to be very, very

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Speaker 4: happy with this episode, so I'm very excited. But before

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Speaker 4: we start, we discuss our life lessons of the week. So,

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Speaker 4: as our guest of honor, would you like to kick

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Speaker 4: us off small?

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Speaker 2: Whatever you want?

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Speaker 3: Okay? Mine is that I've been traveling a bit for

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Speaker 3: work lately, and I was up in Sydney last week actually,

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Speaker 3: and the two nights I was up there, I was like,

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Speaker 3: I could lay in my hotel room and you know,

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Speaker 3: have a quiet time, which is always really especially having

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Speaker 3: three young children. But I also could meet a one

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Speaker 3: on one, you know, have a one on one dinner

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Speaker 3: or someone with someone that I haven't seen in ages

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Speaker 3: or would like to and that would be really nice.

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Speaker 3: So did that both nights. First night was with my

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Speaker 3: brother in law, which they're based in Sydney works they're

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Speaker 3: living Northern Beaches, but he works in the city, so

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Speaker 3: it was just him and I and that was just

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Speaker 3: so lovely. And then the next night we were up

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Speaker 3: there for our simply wholesome pantry team and awards day,

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Speaker 3: and usually it's the five of us all together, three guys,

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Speaker 3: two girls, and it was just Cat and I the

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Speaker 3: other female in our team that stayed on for the

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Speaker 3: night and we went out to dinner and just both nights,

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Speaker 3: I kind of reflected on the last week and sort

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Speaker 3: of thought that was just really special. You don't often

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Speaker 3: get with both those people. With Cat, it's always in

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Speaker 3: a work environment, we're always hustling, We're always like, Okay,

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Speaker 3: what can we do next? Product develpment and all of

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Speaker 3: this sort of jazz. And then with sim and my

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Speaker 3: brother in law, it's always big family things where people

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Speaker 3: are around. So it was just lovely to spend some

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Speaker 3: quality time, have good human connection and in the night

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Speaker 3: being like that was just really special.

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Speaker 1: Yeah, and like taking advantage of that opportunity to have

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Speaker 1: one on one time with someone that you might not

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Speaker 1: otherwise necessarily.

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Speaker 3: Yeah, definitely. So my life lesson from that was not

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Speaker 3: all the time, because I feel like it can exhaust

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Speaker 3: you if you're doing it all the time. But just

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Speaker 3: when you're thinking, oh I should reach out to that person,

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Speaker 3: I'm just gonna do it.

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Speaker 2: I love that you what's yourself?

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Speaker 1: My life lesson of the week is that sometimes it's

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Speaker 1: best to listen to the smartest person in the room.

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Speaker 2: What did I say?

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Speaker 1: You don't always need to know the answer to every

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Speaker 1: single question, and sometimes it is better to leave it

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Speaker 1: up to the experts and lean on somebody else who

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Speaker 1: does have the expertise in something to guide you in

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Speaker 1: the right direction. And that's okay to like release the

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Speaker 1: reins on things a little bit and you don't have

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Speaker 1: to know everything. That's a great reminder, especially for women,

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Speaker 1: when other natural born fixes. I think it's just in

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Speaker 1: our genes and in our biology that we often feel

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Speaker 1: we need to fix problems for friends if they're sad,

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Speaker 1: or for our children, or for ourselves in workplaces where

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Speaker 1: the first people to step in and be like, let

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Speaker 1: me help, And when the problem is our own, we

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Speaker 1: very often don't end up asking for help and take

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Speaker 1: on those challenges and problems on our own. And so

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Speaker 1: I think that's a really good reminder for those listening

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Speaker 1: that for anyone listening, if you are trying to fix

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Speaker 1: something right now, maybe try look for someone else to

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Speaker 1: help you. Because problems share problems halved.

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Speaker 2: Yeah, Okay, well, my life.

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Speaker 4: Lesson of the week is actually a life lesson for you,

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Speaker 4: sou because after this episode we're going to go thrifting

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Speaker 4: and vintage shopping. And study suggests spending money on a

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Speaker 4: best friend may boost health and longevity. So one published

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Speaker 4: in Health Psychology found that older adults with high blood

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Speaker 4: pressure saw significant reductions when they spend money on others,

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Speaker 4: so affects similar to those of medication or exercise. So

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Speaker 4: I'm trying to help you live longer and enjoy your time.

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Speaker 4: So today I wanted to have that front of mine.

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Speaker 4: Feel free, chicks to send this to a friend. You

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Speaker 4: are you know, going shopping or going out really help

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Speaker 4: your friends live longer and help them spend money on you.

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Speaker 2: You're a good Samaritan. Thank you, Thank you do try.

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Speaker 4: Yeah. Okay, well, let's get into the episode because we've

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Speaker 4: got a lot to get into. So, as we said

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Speaker 4: at the start of the episode, there is a lot

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Speaker 4: of nutrition information online in media, and unfortunately it's hard

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Speaker 4: to tell the difference between accurate or completeble. One thing

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Speaker 4: that we'd love to learn more about that we're seeing

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Speaker 4: so much, and I would say, is like the buzzword

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Speaker 4: of nutrition is protein, and this thirty gram rule, yeah,

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Speaker 4: can you talk.

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Speaker 2: Us through it?

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Speaker 3: Definitely, So it is very much a buzzword at the moment.

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Speaker 3: It's very much the health you know, item that everyone's

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Speaker 3: loving and jumping on at the moment. Protein's been around forever.

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Speaker 3: Just to give a little bit of context, protein is

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Speaker 3: one of our main energy sources that our body uses,

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Speaker 3: alongside carbohydrate and fat. All three are wonderful energy sources.

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Speaker 3: They're not bad, they're not demons. Carbohydrate aren't you know,

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Speaker 3: terrible things. Fat's not a terrible thing. It's our body

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Speaker 3: uses the energy from those macro nutrients in different ways.

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Speaker 3: The reason that protein's kind of having its moment at

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Speaker 3: the moment is because it is a more slow releasing energy.

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Speaker 3: So when we eat foods that contain protein, depending on

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Speaker 3: it's get we get really good results in terms of

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Speaker 3: our blood blood sugar levels after we eat the right protein.

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Speaker 3: And so therefore it plays into a whole lot of

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Speaker 3: different things our energy levels, our moods, our hormones. But

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Speaker 3: it's also responsible for lots of other things, like it's

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Speaker 3: directly linked with our immune systems. So eating good amounts

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Speaker 3: of protein in the right amounts alongside a lot of

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Speaker 3: other things, has a direct effect on our immune function.

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Speaker 3: So in terms of how much we should be eating

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Speaker 3: in a day, because there's so much information about that

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Speaker 3: out there as well, a really rough guide in this

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Speaker 3: plays into the thirty grams across your meals, but you

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Speaker 3: should be sort of saying about one gram of protein

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Speaker 3: per kilogram of your body weight. So that's kind of

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Speaker 3: a nice guide for people to go. So if I

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Speaker 3: weigh seventy kilos, I'm going for seventy grams of protein

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Speaker 3: throughout my day. Okay that is, And you'll probably hear

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Speaker 3: me say this a few times today, which is a

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Speaker 3: really annoying answer. There's no one right answer because with nutrition,

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Speaker 3: everyone is so different and depending on your health goal

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Speaker 3: and how much, how old you are, what gender you are,

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Speaker 3: how active you are, that will all play a part

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Speaker 3: in how much you should be having. But a rough

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Speaker 3: guide is one gram of protein per kilogram, So going

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Speaker 3: into the thirty grams that is, I mean, that's kind

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Speaker 3: of a new thing that's come out. Yeah, Usually they

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Speaker 3: say within a meal, aiming a good amount of protein

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Speaker 3: in a meal is twenty to thirty grams. So as

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Speaker 3: long as you're sort of going for that. You don't

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Speaker 3: have to be fixated on the thirty gram. It's not

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Speaker 3: going to mean that, you know, you get ticks of

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Speaker 3: approval for whatever. It's sort of like, if you're going

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Speaker 3: for your rough amount over the day seventy grams, breaking

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Speaker 3: that up across your meals is also more important to

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Speaker 3: do rather than aiming for exactly thirty grams in a meal.

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Speaker 4: I agree, and I'm really glad you also did say

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Speaker 4: that it's not specific, this is very general, and everyone

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Speaker 4: absolutely should be getting this customized to themselves and their

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Speaker 4: body and also what they're comfortable with, because, like what

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Speaker 4: you're saying, numbers and diet and nutrition can be a

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Speaker 4: very scary seeing and thinking that you're a failure.

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Speaker 2: And I've had this with all this.

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Speaker 4: Content of being like thirty grands eadyg and like, and

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Speaker 4: it can be very overwhelming and you feel because eating

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Speaker 4: and food, especially women, can be a very slippery slope

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Speaker 4: and as soon as you start being like if I

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Speaker 4: didn't do this, I failed with eating today, it's just

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Speaker 4: not good to go for that goal. So I'm very

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Speaker 4: very glad that you did say that as bit restrictive

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Speaker 4: as well, and I think you know in terms of

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Speaker 4: habits as women, I feel like, at least anecdotally, we

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Speaker 4: don't eat as much protein and it's just not something

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Speaker 4: that you know we do, and it is something that

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Speaker 4: I think a lot of people are realizing. Yeah, it

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Speaker 4: can be a great way to get energy and fuel

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Speaker 4: your body. So what ask some tricks and habits to

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Speaker 4: get more protein into our meals every day?

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Speaker 3: Sure, So I I'm not going to say that you know,

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Speaker 3: package protein bars and protein powders are shared, because they're not.

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Speaker 3: But I always say try and go for real food

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Speaker 3: as much as possible, and so all you need to

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Speaker 3: do as well. Again, because it's kind of hard to

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Speaker 3: be very specific, but Google or use chat GPT to

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Speaker 3: give you a list of protein rich foods that you

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Speaker 3: can include at breakfast, lunch, and dinner and it will

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Speaker 3: give you a hole. So at breakfast, you know, things

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Speaker 3: like cottage cheese, greek yogurt, seeds, nuts, cheese seeds, things

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Speaker 3: like that into smoothie. Is that kind of thing that's

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Speaker 3: a good way to get, you know, some added protein

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Speaker 3: in your breakfast. If you're getting to lunchtime, canned tuna,

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Speaker 3: canned salmon, any kind of canned beans, legumes, you know,

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Speaker 3: white beans, chickpeas, lentils, grains, any type of grains, lean meats,

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Speaker 3: all of that. They're all protein rich foods. And then

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Speaker 3: that's almost similar for dinner. You're probably looking more if

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Speaker 3: you're a meat eater, but you're lean meat. So your chicken,

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Speaker 3: you fish, your salmon, all very high in protein, really

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Speaker 3: great alongside again going for those sort of whole grains,

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Speaker 3: sort of lentils, pulses, beans, that kind of thing, or

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Speaker 3: you know, you can look at because I know how

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Speaker 3: much people love their pasta, how do I and we

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Speaker 3: might get into that. I'd imagine, yeah, but it's scared.

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Speaker 3: But I would say now they have sort of different

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Speaker 3: And I'm not saying every time you eat pasta you

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Speaker 3: have to have a lentil pasta, but there are different

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Speaker 3: options out there now that do have increased levels of

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Speaker 3: protein that you can go for.

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Speaker 4: I was going to ask your opinion on that, because

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Speaker 4: we're seeing more things like protein pasta and protein bread. Yes,

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Speaker 4: And I'm like, what are your thoughts on that?

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Speaker 3: The breads the pasta I quite like and I've studied,

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Speaker 3: like I've looked into their nutriper I always say as well,

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Speaker 3: which is often overwhelming, but try and turn it over

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Speaker 3: and look at the ingredients and sort of see what's

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Speaker 3: in there. A lot of the time bread is sort

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Speaker 3: of already so overprocessed when it gets on a supermarket

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Speaker 3: shelf than if it is adding protein at that stage. Yeah,

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Speaker 3: while you might be getting the increased protein, you're also

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Speaker 3: just getting the whole process that has happened to the

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Speaker 3: bread as opposed to just buying a beautiful sour dough

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Speaker 3: down at your local cafe kind of thing. So that's

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Speaker 3: what's really hard. It's sort of like, oh, cool, well

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Speaker 3: I need to eat meal protein, so I'll go for

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Speaker 3: the bread that's been fortified with protein, but it's been

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Speaker 3: through a million different processes to get there, yea. Or

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Speaker 3: do you just buy the beautiful whole grain sowdo down

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Speaker 3: at the local cafe that's going to fuel your body

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Speaker 3: in other great ways. So it is about what's important

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Speaker 3: to you and your health goals and what you're aiming.

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Speaker 2: And that's what I like about what you said before.

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Speaker 4: And just then as well is fat, cubs and protein

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Speaker 4: and none of those are demons, None of those are

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Speaker 4: evil that you can go and have the very romantic

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Speaker 4: morning stroll in the crisp egg, get your coffee, and

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Speaker 4: get that gorgeous, warm, sourdough bread, and that is still

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Speaker 4: going to fuel your body.

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Speaker 2: And it's not a bad habit that you're doing that and.

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Speaker 3: Packed with fiber. That's what you've got. A way up,

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Speaker 3: it's sort of we're moving to you know now people

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Speaker 3: are looking at bread and thinking that it's a terrible

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Speaker 3: thing and there's guilty involved with eating a beautiful piece

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Speaker 3: of bread that's been made by human hands and gone

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Speaker 3: through the traditional process of bread made that our grandmothers

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Speaker 3: used to do, which is the way of eating we

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Speaker 3: should be trying to get back to. So it is, yeah,

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Speaker 3: I think through diet culture and advertising and media and

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Speaker 3: the way that women should look and all that shit

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Speaker 3: that we've lost a bit of you know what's just

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Speaker 3: common sense and real and you know, so, yes, it's

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Speaker 3: it's a bit of a I wish we had more

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Speaker 3: than you know, half an hour to an hour today

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Speaker 3: because there's so much you could go through with our

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Speaker 3: screwed up our minds have become with the diet world

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Speaker 3: and eating and how we should just really strip it

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Speaker 3: back as simplify it rather than over complicating it.

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Speaker 1: Yeah, and you did mention fiber as well, which, speaking

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Speaker 1: of trends, fiber is also having her time in the

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Speaker 1: sun at the moment. Why is fiber so important?

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Speaker 3: Love fiber. So, fiber is a carbohydrate, so we get

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Speaker 3: fiber from carbohydrates. So again, carbohydrates shouldn't be demonized. They're

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Speaker 3: not a villain the thing within carbs. So this is

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Speaker 3: you know, and this goes through health trends of our past.

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Speaker 3: But the reason car carbs have their you know, negative

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Speaker 3: connotation to them is that within carbs, you've got simple

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Speaker 3: carbs and then you've got complex carbs. Underneath complex carves

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Speaker 3: is where your fiber comes in. And there's different sorts

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Speaker 3: of fiber and they react really well in our bodies,

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Speaker 3: so they still give you that slow releasing energy. You know,

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Speaker 3: your blood glucose after eating a meal won't be spiked

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Speaker 3: when you're eating the right you know a good amount

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Speaker 3: of fiber things alongside your other good things too, But

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Speaker 3: it's it definitely holds a place in your whole gut

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Speaker 3: and digestive tract and getting that really on track with

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Speaker 3: a whole lot of different things you can eat that

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Speaker 3: contain fiber. But then the other side of carbs is

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Speaker 3: your simple sugars, and this is where so you'll find

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Speaker 3: simple sugars in natural things like fruits, so you know,

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Speaker 3: like a plum and all of that. That very simple

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Speaker 3: yet exactly just saying dreaming of plums. But then there's

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Speaker 3: it's all so the sugar that's added to all our

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Speaker 3: process foods, so you fruked dose, your glucoset's just thrown

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Speaker 3: into package and process foods. And so we do need

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Speaker 3: simple sugars and they do hold a place, But that's

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Speaker 3: where the whole carbohydrates being demonized because usually when we

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Speaker 3: eat those types of carbs, those simple sugars will get

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Speaker 3: a really quick rise in our blood sugar levels after

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Speaker 3: we've eaten them, and you know, they don't really fill

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Speaker 3: you up for very long. You're usually hungry. Not too

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Speaker 3: long after. You might be choosing you know, shitty choices

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Speaker 3: because you're like, I'm just starving, I'm not feeling full.

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Speaker 3: So that's where that kind of whole era of like

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Speaker 3: oh my god, let's bam, the carbs they're terrible came in.

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Speaker 4: Yeah, right, so blood sugar, how do blood sugar spikes

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Speaker 4: affect our day to day energy and how can we

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Speaker 4: balance it without obsessing.

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Speaker 3: Yeah, okay, so blood sugar is very interesting and I

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Speaker 3: feel like that's sort of starting to have its well pla, yeah,

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Speaker 3: because really blood sugar has a big If you've heard

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Speaker 3: of diabetes, that's it's all relative to your blood sugar.

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Speaker 3: So what you eat and then what happens after in

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Speaker 3: your body response in terms of your blood glucose. I

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Speaker 3: actually had gestational diabetes with all three of my pregnancies,

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Speaker 3: and it couldn't be usually if that, So it's a

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Speaker 3: weird you get diabetes for literally your nine months and

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Speaker 3: then it just disappears when you have But yeah, blood

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Speaker 3: gluecos is it's all to do with what we eat

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Speaker 3: and then the reaction of our body afterwards to do

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Speaker 3: with our blood glucose and our insulin. So that's where

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Speaker 3: fiber and protein play a wonderful role because they are

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Speaker 3: less likely to spike. So I'll give you the perfect example,

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Speaker 3: which I feel like your group of people will understand. McDonald's. Right,

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Speaker 3: all love a cheeky bit of McDonald's. I'm not going

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Speaker 3: to stand here and say I'm a nutritionist and I

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Speaker 3: don't love it at times. I also can't stand when

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Speaker 3: nutritionists say, oh, don't eat that, don't touch it, Like

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Speaker 3: it's like reality is, if people are going to eat it,

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Speaker 3: you may as well just say have it in moderation

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Speaker 3: rather than you know, getting hooked on it and having

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Speaker 3: it all the time. But that's a perfec example of

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Speaker 3: so you'll you'll eat a full meal. And this doesn't

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Speaker 3: happen with everyone. Again, everyone is different, but I've seen

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Speaker 3: it time and time again that you'll eat it and

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Speaker 3: you know, you feel good for a second and there's

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Speaker 3: energy and whatever, and then about forty five minutes later,

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Speaker 3: an hour later, you just get this energy slump yeah,

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Speaker 3: where you totally just feel lethargic, if you're tired, you

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Speaker 3: feel foggy, you're hungry again, Like it's like, what.

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Speaker 2: The hell an hour meal?

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Speaker 3: Yeah, and I'm starving again. And that's kind of your

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Speaker 3: perfect example of where your blood glucose is spiked really quickly,

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Speaker 3: insulin is released and then to bring it down and

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Speaker 3: then it's sort of moving through your body really quickly

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Speaker 3: because you're not it's not there's no protein or fiber

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Speaker 3: or anything to slow it down and to make you

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Speaker 3: feel full and to make you feel satisfied. So then

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Speaker 3: again you're going to eat, you know, an hour or

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Speaker 3: two later.

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Speaker 4: Do you ever get a lot of people asking you

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Speaker 4: about like gut health and bloating.

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Speaker 3: Yeah, so gut health is another big one at the minute.

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Speaker 3: The gut, it's quite amazing. It's a whole, like they say,

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Speaker 3: it's sort of like your brain, your second brain. Now

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Speaker 3: that's all this amazing research has come out over the

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Speaker 3: last decade or even beyond. But how you know, your

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Speaker 3: gut pretty much controls everything, including a connection to your mind.

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Speaker 3: So it's interesting. Bloating can happen for lots of different reasons.

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Speaker 3: So I see gut in itself as your whole. It's

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Speaker 3: your whole sort of digestive system, which affects so much.

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Speaker 3: You know, if you've got a good, pretty much a

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Speaker 3: good healthy gut, then you're going to generally be okay

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Speaker 3: everywhere else. But bloating can be a symptom of lots

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Speaker 3: of things, so it's not direct, it's not I don't

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Speaker 3: see them as kind of related or matched, because you know,

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Speaker 3: you can have bloating from depending where you are in

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Speaker 3: a menstrual cycle, which sort of doesn't necessarily have anything

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Speaker 3: to do with your gut. Kind of thing. So, and

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Speaker 3: bloating can be caused by Usually it's just a build

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Speaker 3: up of gas in your gut. But you know, maybe

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Speaker 3: you're not eating the right foods. Maybe you've built an

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Speaker 3: intolerance to and you don't know it, so you're eating

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Speaker 3: gluten or fruc dose and it's obviously affecting you. It

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Speaker 3: can be formed from eating too many, too much highly

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Speaker 3: processed foods, so a lot of shit basically all the time,

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Speaker 3: and not you know, bringing in that protein and fiber

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Speaker 3: and veggies and all of that sort of jazz. So

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Speaker 3: there's lots of different reasons for which makes it tricky.

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Speaker 4: Yeah, I want to go back to blood sugar because

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Speaker 4: I find this really interesting and I kind of want

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Speaker 4: to understand how we can develop a good process with this.

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Speaker 4: With our meals, and there's a lot we get told

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Speaker 4: a lot that breakfast is the most important meal of

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Speaker 4: the day.

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Speaker 2: Right, Yes, how why talk me through it?

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Speaker 3: So there's research to suggest that you know, you get up,

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Speaker 3: you have breky, it's going to sort of kickstart your body,

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Speaker 3: your metabolism, your mind, that kind of thing. But it

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Speaker 3: really again annoying answer. But I'll explain why it's so

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Speaker 3: different for everyone. So some people find, you know, and

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Speaker 3: even with intimatet fasting and things like that, people find

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Speaker 3: that they can miss breakfast or skip breakfast and it

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Speaker 3: doesn't that's the way that they roll best. And they're like, yep,

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Speaker 3: I'm happy. I jump out of bed, I go for

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Speaker 3: my run, I have my coffee, whatever else I'm functioning.

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Speaker 3: I'm working and I don't eat till twelve o'clock and

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Speaker 3: I have lunch. If that works for you, that's great,

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Speaker 3: And there's been positive research with inter minute fasting in

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Speaker 3: relation to that. But for me personally, I have to

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Speaker 3: have breakfast within the first hour, hour and a half

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Speaker 3: of getting up. I just find it. It starts me

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Speaker 3: up more mentally than anything. And then but also I

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Speaker 3: find the days that you know, having three kids and

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Speaker 3: trying to get them out the door and working full time, I'll,

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Speaker 3: you know, shove a half piece of bread in my

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Speaker 3: of toast in my mouth while I'm running out the door,

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Speaker 3: and then forty five minutes later, I am ravenous and

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Speaker 3: I just eat shit because I'm like, oh, I didn't

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Speaker 3: make anything healthy. I'm out and about now I'll buy

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Speaker 3: that wrap that you know, it's like and so it

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Speaker 3: does come down to if you argu and it, if

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Speaker 3: you think you work better on getting up and having

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Speaker 3: breakfast in the morning, then try and opt for a

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Speaker 3: kind of well balanced breakfast that does have a bit

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Speaker 3: of that protein, that fiber, something that's going to fill

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Speaker 3: you up. Don't be scared of having a piece of

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Speaker 3: toast or bread or whatever. Eggs are amazing to keep

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Speaker 3: you full of for longer, but make sure you're trying

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Speaker 3: to eat enough in the morning that then it's going

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Speaker 3: to have a positive effect. It was interesting. Actually, my

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Speaker 3: husband's done inter minute fasting four or five years now, yeah,

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Speaker 3: and loves it. He swears by it. But only in

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Speaker 3: the last two months has he sort of started to switch.

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Speaker 3: Where he finds now he'll not have brekky and then

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Speaker 3: he'll wait till midday and he'll eat, but then by

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Speaker 3: three o'clock he's like, I could eat the whole pantry,

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Speaker 3: just give me a snack. Like now, whereas he finds

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Speaker 3: if he eats brekky and it doesn't have to be

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Speaker 3: a huge breaky, but just something like porridge or or

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Speaker 3: musley or eggs or whatever, then he'll have lunch as

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Speaker 3: normal and he doesn't need to snack it all till

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Speaker 3: dinner time. So again, it's so different for every person

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Speaker 3: and it depends on what you're eating. So yeah, I

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Speaker 3: I love having brecky. Yeah.

433
00:22:02,200 --> 00:22:05,800
Speaker 1: I also think it's interesting that you did mention fasting

434
00:22:06,320 --> 00:22:09,200
Speaker 1: and how for example, for your husband that worked really

435
00:22:09,200 --> 00:22:11,560
Speaker 1: well for years and then now it's changed.

436
00:22:11,600 --> 00:22:13,680
Speaker 2: So it's even like with these trends.

437
00:22:13,720 --> 00:22:17,000
Speaker 1: They work for some people, but you know, even you, yourself,

438
00:22:17,320 --> 00:22:20,479
Speaker 1: can evolve and you will have different needs. What are

439
00:22:20,520 --> 00:22:24,879
Speaker 1: your thoughts on wellness trends like fasting or seed cycling

440
00:22:25,119 --> 00:22:26,080
Speaker 1: or green powders.

441
00:22:26,480 --> 00:22:31,320
Speaker 3: Oh, god load, I'll be polide about green powders.

442
00:22:31,440 --> 00:22:34,160
Speaker 2: Oh don't. You don't have to be.

443
00:22:34,280 --> 00:22:36,879
Speaker 3: They're not all total bullshit. But I just am like,

444
00:22:37,280 --> 00:22:40,000
Speaker 3: it is amazing what people will sell and what not

445
00:22:40,040 --> 00:22:42,240
Speaker 3: what people will buy actually, because I feel like they

446
00:22:42,359 --> 00:22:46,320
Speaker 3: sell it well. But you know that is so overprised

447
00:22:46,800 --> 00:22:50,680
Speaker 3: that's usually been really processed in a factory, that might

448
00:22:50,720 --> 00:22:53,000
Speaker 3: sit on a shelf for a long long time and

449
00:22:53,040 --> 00:22:57,160
Speaker 3: lose the actual nutritional value that 's within it, depending

450
00:22:57,160 --> 00:22:59,040
Speaker 3: on how it's stored, where it's stored, how long it's

451
00:22:59,040 --> 00:23:04,000
Speaker 3: stored for, and you know people are paying so much

452
00:23:04,160 --> 00:23:06,800
Speaker 3: money for these things when I always say you can

453
00:23:06,880 --> 00:23:10,160
Speaker 3: get it from real food, Like, just throw two handfuls

454
00:23:10,200 --> 00:23:13,520
Speaker 3: of spinach in your smoothie and there's essentially your greens

455
00:23:13,560 --> 00:23:16,320
Speaker 3: powder for the day. This morning, I even just threw

456
00:23:16,320 --> 00:23:19,439
Speaker 3: a whole bag of spinach in the fry pad, lemon juice, salt, pepper,

457
00:23:19,600 --> 00:23:22,920
Speaker 3: Just eat that green powder. I know, not everyone you

458
00:23:22,960 --> 00:23:24,800
Speaker 3: know it's easy to throw a scoop of something, but

459
00:23:25,440 --> 00:23:27,720
Speaker 3: it's I just with that sort of stuff. I'm like, again,

460
00:23:28,040 --> 00:23:32,080
Speaker 3: it's being over complicated for what it really is. And

461
00:23:32,400 --> 00:23:34,920
Speaker 3: real food is always if you can the better option.

462
00:23:35,520 --> 00:23:38,920
Speaker 4: What is the biggest nutrition myth that you wish more

463
00:23:38,960 --> 00:23:39,800
Speaker 4: women knew.

464
00:23:40,359 --> 00:23:44,439
Speaker 3: That you need to restrict or remove unless you have

465
00:23:44,520 --> 00:23:48,159
Speaker 3: a medical, you know, diagnosis of you know, celiac or

466
00:23:48,160 --> 00:23:50,800
Speaker 3: something like that, that you need to restrict or remove

467
00:23:51,160 --> 00:23:54,159
Speaker 3: certain groups or certain foods out of your diet to

468
00:23:54,200 --> 00:23:56,600
Speaker 3: be healthy is a big one. I think, you know,

469
00:23:56,760 --> 00:24:00,600
Speaker 3: going back to calves and different types of it's keto

470
00:24:00,680 --> 00:24:03,120
Speaker 3: data and did it like it's it's sort of none

471
00:24:03,200 --> 00:24:06,640
Speaker 3: of doing any of that is going to necessarily make

472
00:24:06,720 --> 00:24:09,440
Speaker 3: you healthy. And if you're including you know, your right

473
00:24:09,560 --> 00:24:13,080
Speaker 3: foods in a balanced way. Most of the time, then

474
00:24:13,320 --> 00:24:16,399
Speaker 3: you're on the best path to your overall kind of

475
00:24:16,720 --> 00:24:20,119
Speaker 3: best version of yourself health nutrition wise. And I always

476
00:24:20,119 --> 00:24:22,000
Speaker 3: say a nice little rule. This is some a bit

477
00:24:22,040 --> 00:24:23,800
Speaker 3: of a tip. This is different if you're cooking like

478
00:24:23,800 --> 00:24:25,800
Speaker 3: a one pot on the stove or like a soup

479
00:24:25,840 --> 00:24:28,600
Speaker 3: where everything's thrown together. But if you look at your plate,

480
00:24:29,280 --> 00:24:31,719
Speaker 3: usually we say about half of your plate should be

481
00:24:31,960 --> 00:24:35,160
Speaker 3: fruits or veggies, so packed full of any fruits or veggies,

482
00:24:35,240 --> 00:24:37,560
Speaker 3: raw or cook doesn't matter. And then a quarter of

483
00:24:37,600 --> 00:24:41,080
Speaker 3: your plate should be those complex carbs, so those rather

484
00:24:41,119 --> 00:24:42,840
Speaker 3: than the ones. And I know we love our pasta.

485
00:24:42,880 --> 00:24:45,440
Speaker 3: There's still a place for white pasta, but usually more

486
00:24:45,480 --> 00:24:50,120
Speaker 3: that brown rice, those whole grains, lentils, pulses, things like potato,

487
00:24:50,200 --> 00:24:54,399
Speaker 3: sweet potato, potato. And then you've got your complex carbs

488
00:24:54,400 --> 00:24:56,679
Speaker 3: and then your lean proteins in whatever form that is,

489
00:24:56,680 --> 00:24:59,360
Speaker 3: whether it's meat or plant based. But you know your eggs,

490
00:24:59,560 --> 00:25:03,640
Speaker 3: your fear, your toe for your tempe, any kind of lenk, poultry,

491
00:25:04,480 --> 00:25:05,960
Speaker 3: all of that sort of stuff. So that kind of

492
00:25:06,000 --> 00:25:08,200
Speaker 3: gives you a little bit of a when you're making

493
00:25:08,280 --> 00:25:12,000
Speaker 3: up a bowl for a complete meal. That's a way

494
00:25:12,040 --> 00:25:13,600
Speaker 3: that kind of can help you build it.

495
00:25:13,720 --> 00:25:15,639
Speaker 4: I have a question because this is something that I

496
00:25:15,680 --> 00:25:19,640
Speaker 4: personally get confused with when cooking, and all the information

497
00:25:19,680 --> 00:25:24,960
Speaker 4: about it is oil, and like I don't really understand anything,

498
00:25:25,000 --> 00:25:27,359
Speaker 4: Like I feel like I'm told to use different oils

499
00:25:28,000 --> 00:25:30,040
Speaker 4: for different reasons, and I kind of just want to

500
00:25:30,080 --> 00:25:33,440
Speaker 4: buy one fucking oil because it's like eighteen dollars bottles,

501
00:25:34,320 --> 00:25:36,720
Speaker 4: and then it's like use this much, Now use this spray,

502
00:25:36,800 --> 00:25:37,760
Speaker 4: Now use anah.

503
00:25:37,520 --> 00:25:40,600
Speaker 3: Huh yet, So I would say, go olive oil, and

504
00:25:40,640 --> 00:25:42,360
Speaker 3: it can be used for most things. So there were

505
00:25:42,480 --> 00:25:45,159
Speaker 3: there were myths to say that olive oil doesn't have

506
00:25:45,200 --> 00:25:47,720
Speaker 3: a smart high smoke point, so it burns when you

507
00:25:47,760 --> 00:25:50,280
Speaker 3: cook with it. That's actually not very true. So I

508
00:25:50,320 --> 00:25:52,600
Speaker 3: would say olive oil. If you can afford it, I'd

509
00:25:52,600 --> 00:25:56,280
Speaker 3: say extra virgin olive oil. Just the process in bottle,

510
00:25:56,440 --> 00:25:58,560
Speaker 3: in what goes into the bottle and how it's made

511
00:25:58,640 --> 00:26:01,480
Speaker 3: is slightly better because you're keeping, let's put it this way,

512
00:26:01,680 --> 00:26:06,199
Speaker 3: more nutrients in the actual oil. But then you know,

513
00:26:06,320 --> 00:26:08,560
Speaker 3: there's also a place for when I'm Asian cooking, I'll

514
00:26:08,640 --> 00:26:11,160
Speaker 3: use peanut oil and I'll use sesame oil and things

515
00:26:11,160 --> 00:26:13,720
Speaker 3: like that because for taste exactly. It's for taste, and

516
00:26:13,720 --> 00:26:15,679
Speaker 3: a tablespoon at the start of your dinner is not

517
00:26:15,760 --> 00:26:18,760
Speaker 3: a big problem. But in most of my day to

518
00:26:18,840 --> 00:26:22,480
Speaker 3: day cooking in my pan, frying, salad, dressing, things like that,

519
00:26:22,600 --> 00:26:23,440
Speaker 3: go for olive oil.

520
00:26:23,520 --> 00:26:27,800
Speaker 4: Okay, thank you, because it's been very overwhelming, like you

521
00:26:27,920 --> 00:26:30,680
Speaker 4: sunseeed oil and canola oil and and I'm like, which,

522
00:26:30,840 --> 00:26:32,320
Speaker 4: it's fucking oil.

523
00:26:32,680 --> 00:26:35,679
Speaker 3: And it's confusing. There's just the thing about canola and

524
00:26:35,760 --> 00:26:38,639
Speaker 3: sunflower and that's those sorts of oil is they contain

525
00:26:38,760 --> 00:26:42,320
Speaker 3: different fats that aren't great for our bodies. So extra

526
00:26:42,400 --> 00:26:45,440
Speaker 3: virgin olive oil is your best and also healthy fats

527
00:26:45,440 --> 00:26:47,960
Speaker 3: Omega three and six are in that kind of way.

528
00:26:48,040 --> 00:26:53,440
Speaker 4: I'm Italian, so we've always had like the jug and

529
00:26:53,480 --> 00:26:56,399
Speaker 4: the fact that that motherfucker would last. But when we

530
00:26:56,520 --> 00:26:59,240
Speaker 4: run out, it's like the second term you buy oil

531
00:26:59,400 --> 00:27:01,879
Speaker 4: in the year, like mom will be like can you

532
00:27:01,920 --> 00:27:02,800
Speaker 4: get the oil, and you're.

533
00:27:02,680 --> 00:27:03,720
Speaker 2: Like, I can't lift that shit.

534
00:27:04,160 --> 00:27:06,720
Speaker 1: Well. I also feel like every nanna and yah yah

535
00:27:06,960 --> 00:27:10,520
Speaker 1: like you know, says that their long life is due

536
00:27:10,560 --> 00:27:11,199
Speaker 1: to use of.

537
00:27:11,200 --> 00:27:13,080
Speaker 4: Olive oil and one glass of red wine.

538
00:27:13,200 --> 00:27:16,760
Speaker 3: Yeah, the medi training diet, and so that's where it

539
00:27:16,800 --> 00:27:19,520
Speaker 3: shouldn't actually be called a diet because technically it's not.

540
00:27:19,600 --> 00:27:22,320
Speaker 3: It's a lifestyle, which I've never advocated for diets. I

541
00:27:22,359 --> 00:27:24,160
Speaker 3: fucking hate them and I think they send women and

542
00:27:24,520 --> 00:27:26,879
Speaker 3: people crazy. But if you want to look up the

543
00:27:26,880 --> 00:27:29,320
Speaker 3: meta training diet, that is generally the way that I

544
00:27:29,440 --> 00:27:32,320
Speaker 3: like to eat most of my days. Yeah. But as

545
00:27:32,320 --> 00:27:34,840
Speaker 3: you say, the social aspect of it, whether it is

546
00:27:34,880 --> 00:27:37,760
Speaker 3: with family or close friends or relatives or whoever you

547
00:27:37,800 --> 00:27:41,480
Speaker 3: share a meal with, it's actually about human connection and

548
00:27:41,560 --> 00:27:44,680
Speaker 3: bringing people together. And that's what as intense and full

549
00:27:44,720 --> 00:27:46,760
Speaker 3: on as it sounds, that's what it is. So then

550
00:27:46,800 --> 00:27:50,600
Speaker 3: to put the whole negative side on it about you

551
00:27:50,600 --> 00:27:52,879
Speaker 3: should be this way and restrict this, and this is

552
00:27:52,920 --> 00:27:54,560
Speaker 3: not good for you, and I got these abs by

553
00:27:54,600 --> 00:27:57,520
Speaker 3: eating this. This is like, it just destroys it all.

554
00:27:57,600 --> 00:28:00,840
Speaker 3: So I wish there was an easy vibe.

555
00:28:02,040 --> 00:28:02,399
Speaker 4: Killer.

556
00:28:02,680 --> 00:28:05,320
Speaker 3: Yeah it is, So try and have that in your mind.

557
00:28:05,440 --> 00:28:06,879
Speaker 3: You know, when you're going to the table. It is

558
00:28:06,960 --> 00:28:10,399
Speaker 3: meant to be about enjoyment and love and bringing people together.

559
00:28:10,720 --> 00:28:12,439
Speaker 2: Sit down and say, what's am I bringing the vibes?

560
00:28:12,600 --> 00:28:15,000
Speaker 3: Yeah, Marina vibes. Yeah, I love that.

561
00:28:15,160 --> 00:28:17,840
Speaker 1: But we are two broke chicks, so of course we

562
00:28:17,920 --> 00:28:21,320
Speaker 1: love a money tip. Do you have any advice on

563
00:28:21,560 --> 00:28:25,879
Speaker 1: or tips on how to build a nutritional but affordable

564
00:28:26,000 --> 00:28:27,600
Speaker 1: grocery list?

565
00:28:28,160 --> 00:28:32,119
Speaker 3: Sure? So I think the first this is before your

566
00:28:32,160 --> 00:28:35,520
Speaker 3: actual grocery list. But as boring as it sounds, I

567
00:28:35,560 --> 00:28:37,640
Speaker 3: really sound like a middle aged mom of three kids here,

568
00:28:37,640 --> 00:28:40,600
Speaker 3: but meal planning is like real, I know you guys

569
00:28:40,600 --> 00:28:44,480
Speaker 3: are probably too young for meal planning. No, no, no, no,

570
00:28:45,000 --> 00:28:47,520
Speaker 3: I really like that because I feel like meal planning

571
00:28:47,680 --> 00:28:50,920
Speaker 3: is step one. Yeah, looking at like you look at

572
00:28:50,920 --> 00:28:52,959
Speaker 3: your weakerhead, You're like, maybe you know, I mean Melbourne

573
00:28:53,000 --> 00:28:55,360
Speaker 3: two nights doesn't matter, or I'm out for two nights

574
00:28:55,360 --> 00:28:57,400
Speaker 3: for work, they don't matter. I'm going to plan for

575
00:28:57,480 --> 00:29:00,160
Speaker 3: three or four meals. And so you kind of look

576
00:29:00,160 --> 00:29:02,720
Speaker 3: at wherever you look for recipes, whether it's on social media,

577
00:29:02,760 --> 00:29:05,880
Speaker 3: whether it's in books, whatever, and then you write out

578
00:29:05,880 --> 00:29:08,840
Speaker 3: your list. And the biggest thing I find is you

579
00:29:08,920 --> 00:29:11,360
Speaker 3: sort of you can kind of choose recipes to cross

580
00:29:11,360 --> 00:29:15,560
Speaker 3: over so you're not buying multiple different ingredients, but then

581
00:29:15,720 --> 00:29:18,800
Speaker 3: sticking to your list as much as possible. And think

582
00:29:18,840 --> 00:29:21,480
Speaker 3: meal planning is good because then you're done. It's like

583
00:29:21,520 --> 00:29:23,440
Speaker 3: all in your fridge and cupboard for the week. But

584
00:29:23,520 --> 00:29:25,360
Speaker 3: what I used to do in my twenties is I

585
00:29:25,400 --> 00:29:27,600
Speaker 3: would go to like pre kids and stuff. I'd go

586
00:29:27,640 --> 00:29:29,960
Speaker 3: to the supermarket like five times a week because I

587
00:29:30,080 --> 00:29:32,360
Speaker 3: just never planned it, and I'd finish work and i'd

588
00:29:32,480 --> 00:29:35,280
Speaker 3: roll into a supermarket, and especially sometimes i'd choose a

589
00:29:35,320 --> 00:29:37,880
Speaker 3: gourmet supermarket, which was I used to be a primary

590
00:29:37,880 --> 00:29:40,080
Speaker 3: school teacher and it was right near there, and I'd

591
00:29:40,120 --> 00:29:42,360
Speaker 3: go in and I'd spend one hundred dollars that I

592
00:29:42,480 --> 00:29:45,239
Speaker 3: did not have. And also, if you go in when

593
00:29:45,280 --> 00:29:51,520
Speaker 3: you're hungry, yes, more in my trolley. I'm hungry. I

594
00:29:51,560 --> 00:29:53,800
Speaker 3: always make sure i'm not, because otherwise I'll be like, oh,

595
00:29:53,800 --> 00:29:54,520
Speaker 3: those chips.

596
00:29:54,280 --> 00:29:57,480
Speaker 2: Are good, Like oh, yeah, what did I buy?

597
00:29:57,600 --> 00:30:01,000
Speaker 3: Did I buy that? So looking to your list, trying

598
00:30:01,040 --> 00:30:03,600
Speaker 3: to go once maybe twice a week, because otherwise you're

599
00:30:03,600 --> 00:30:06,040
Speaker 3: not impulse buying and throwing you know, four or five

600
00:30:06,120 --> 00:30:08,520
Speaker 3: extra things in your basket that you just don't need

601
00:30:08,680 --> 00:30:10,760
Speaker 3: or you think you feel like that night, but you know,

602
00:30:12,040 --> 00:30:15,600
Speaker 3: and then just get smart about actual groceries. So meat's

603
00:30:15,640 --> 00:30:18,360
Speaker 3: really expensive, so try and have more meat free nights.

604
00:30:19,320 --> 00:30:21,520
Speaker 3: If you really do need your meat, go for cheaper

605
00:30:21,520 --> 00:30:24,200
Speaker 3: cuts or cheaper options. So mince is a really good one.

606
00:30:24,240 --> 00:30:25,800
Speaker 3: It's usually Yeah, I love mince.

607
00:30:25,960 --> 00:30:28,560
Speaker 2: It gets a bad round getting into turkey mints.

608
00:30:28,520 --> 00:30:32,680
Speaker 3: Yeah, tyre. Yeah, it's more an American thing. Yeah, but

609
00:30:33,000 --> 00:30:33,520
Speaker 3: it's great.

610
00:30:33,600 --> 00:30:37,600
Speaker 4: It's just psychoaglic bowl with like sweet potato, turkey, mince

611
00:30:38,120 --> 00:30:41,520
Speaker 4: cheese and then tomato and onion with lime juice on

612
00:30:41,560 --> 00:30:42,480
Speaker 4: it and sour cream.

613
00:30:42,760 --> 00:30:45,800
Speaker 3: It is my favorite, and men the whole world, mince

614
00:30:45,840 --> 00:30:48,560
Speaker 3: in any type of roles is great like that, Yeah,

615
00:30:48,600 --> 00:30:53,320
Speaker 3: so go for mince. Mince is awesome. Frozen vege frozen berries,

616
00:30:53,360 --> 00:30:56,240
Speaker 3: So don't ever only buy berries if they're less than

617
00:30:56,680 --> 00:30:57,360
Speaker 3: four three.

618
00:30:57,200 --> 00:30:59,960
Speaker 2: Bucks aupun it, which never happened yes.

619
00:31:00,160 --> 00:31:03,320
Speaker 3: Summer, So I'm always frozen berries, any frozen vege. Often

620
00:31:03,320 --> 00:31:05,920
Speaker 3: they're better for you nutritionally because they're snap frozen at

621
00:31:05,920 --> 00:31:09,520
Speaker 3: the time that they're harvested. So don't think that frozen

622
00:31:09,600 --> 00:31:11,760
Speaker 3: veg ues are a shitty option. Or you know, look

623
00:31:11,760 --> 00:31:15,600
Speaker 3: what's in season. Canned, always go you canned beans, canned,

624
00:31:15,640 --> 00:31:17,880
Speaker 3: you know, canned tuna, can salmon. I have a full

625
00:31:17,960 --> 00:31:20,000
Speaker 3: chapter in my cookbook, my first cookbook, which is The

626
00:31:20,040 --> 00:31:22,960
Speaker 3: Humble Can of Tuna, because I'm like, why don't people

627
00:31:23,120 --> 00:31:28,400
Speaker 3: use tuna more in like meals like Tina pastas and.

628
00:31:27,560 --> 00:31:31,880
Speaker 4: Bemongering around that as well, and that is crazy, but

629
00:31:31,960 --> 00:31:34,400
Speaker 4: oh my gosh, thank that all of those tips are amazing,

630
00:31:34,400 --> 00:31:35,520
Speaker 4: and I think we're definitely.

631
00:31:35,280 --> 00:31:36,800
Speaker 2: Going to have to do a part two about like

632
00:31:37,640 --> 00:31:38,520
Speaker 2: grocery list.

633
00:31:38,400 --> 00:31:41,560
Speaker 4: Meal wrapping, and time poor.

634
00:31:41,760 --> 00:31:44,280
Speaker 2: We are also time poor. Thank you so much.

635
00:31:44,360 --> 00:31:47,560
Speaker 4: That has truly been This has been such an amazing episode.

636
00:31:47,680 --> 00:31:50,360
Speaker 4: And I really admire the way that you speak to

637
00:31:50,440 --> 00:31:52,760
Speaker 4: nutrition and food and women's health. So thank you for

638
00:31:52,840 --> 00:31:57,600
Speaker 4: also really pushing a messaging that is kind and helpful

639
00:31:57,760 --> 00:31:59,960
Speaker 4: and not damaging in any way. And we would love

640
00:32:00,120 --> 00:32:01,760
Speaker 4: to know we wrap all our episodes this way. What

641
00:32:01,840 --> 00:32:03,680
Speaker 4: has been your biggest life lesson on your journey?

642
00:32:04,040 --> 00:32:06,440
Speaker 3: This is a very basic one, but I do often

643
00:32:06,480 --> 00:32:08,880
Speaker 3: think I come back to it probably every second or

644
00:32:08,920 --> 00:32:12,040
Speaker 3: third day. Just don't be a dickhead.

645
00:32:13,680 --> 00:32:15,800
Speaker 2: I love that, But you can.

646
00:32:15,720 --> 00:32:20,840
Speaker 3: Just I just feel like I'm putting lots of Greek

647
00:32:21,000 --> 00:32:23,920
Speaker 3: group situations for work on sets and things like that,

648
00:32:24,480 --> 00:32:28,400
Speaker 3: and I find that as soon as you're friendly, as

649
00:32:28,440 --> 00:32:31,520
Speaker 3: soon as you're kind and open to meeting new people

650
00:32:31,560 --> 00:32:34,040
Speaker 3: and just saying a quick hello and having a chat.

651
00:32:34,560 --> 00:32:38,520
Speaker 3: It just settles people and it creates an environment really

652
00:32:38,560 --> 00:32:42,360
Speaker 3: quickly where there's no hierarchy, there's no oh, she seems

653
00:32:42,360 --> 00:32:45,760
Speaker 3: like a bit of a dick. It's just And that's

654
00:32:45,760 --> 00:32:47,840
Speaker 3: what I'm noticing in all the work I'm doing lately,

655
00:32:47,840 --> 00:32:49,440
Speaker 3: and that's what I try to teach my three girls

656
00:32:49,440 --> 00:32:52,520
Speaker 3: as well. Just be nice, be kind. I know you

657
00:32:52,600 --> 00:32:54,320
Speaker 3: might be having a shit day or whatever, but often

658
00:32:54,360 --> 00:32:56,240
Speaker 3: that makes you feel better. If you're having a shit

659
00:32:56,360 --> 00:32:58,000
Speaker 3: day and you are kind to someone, you have a

660
00:32:58,080 --> 00:32:59,840
Speaker 3: nice conversation and you smile and you have a little

661
00:32:59,840 --> 00:33:03,040
Speaker 3: gar and you walk away, it's it can improve your

662
00:33:03,080 --> 00:33:05,960
Speaker 3: day so much. So just you don't you don't, you

663
00:33:06,000 --> 00:33:08,280
Speaker 3: don't have to be better than anyone else. Just be

664
00:33:08,440 --> 00:33:11,080
Speaker 3: nice and kind and try and bring laughter to most

665
00:33:11,080 --> 00:33:13,200
Speaker 3: of the things you do in the day and it

666
00:33:13,280 --> 00:33:13,880
Speaker 3: will work out.

667
00:33:13,920 --> 00:33:16,200
Speaker 2: Okay, that was a great life lesson to finish on.

668
00:33:16,280 --> 00:33:19,240
Speaker 1: But for any of the chicks who don't follow you, yeah,

669
00:33:19,240 --> 00:33:20,720
Speaker 1: where can they learn more about you?

670
00:33:20,920 --> 00:33:22,320
Speaker 2: And yeah?

671
00:33:22,360 --> 00:33:27,720
Speaker 3: Sure, so my instant name is Wholesome by Sarah. Yeah,

672
00:33:27,840 --> 00:33:30,240
Speaker 3: or I've got a website with all my recipes on there,

673
00:33:30,320 --> 00:33:34,160
Speaker 3: so yeah, jump on and come and make some delicious food.

674
00:33:34,280 --> 00:33:38,080
Speaker 2: Oh my god, done that. Yes, I'm hungry. Yeah, actually

675
00:33:40,240 --> 00:33:40,880
Speaker 2: got me hungry.

676
00:33:40,880 --> 00:33:43,400
Speaker 1: But thank you so much for coming on, and thank

677
00:33:43,440 --> 00:33:45,360
Speaker 1: you to you chicks for having us in the ear holes.

678
00:33:45,400 --> 00:33:46,200
Speaker 2: We'd love to be here.

679
00:33:46,400 --> 00:33:48,320
Speaker 1: And thank you to m Ika that don't make it

680
00:33:48,360 --> 00:33:49,000
Speaker 1: today's episode.

681
00:33:49,000 --> 00:33:50,520
Speaker 2: Buzz all, Love you chicks.

682
00:33:50,720 --> 00:33:54,800
Speaker 3: Bye,