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Speaker 1: She's on the Money. She's on the Money.

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Speaker 2: Hello, and welcome to She's on the Money, the podcast

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Speaker 2: from Millennials who want Financial Freedom. My name is Tony Lodge.

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Speaker 2: And joining me for this little bonus episode that you

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Speaker 2: probably weren't expecting is miss Victoria de Fine.

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Speaker 3: Hello, Tony, how are you?

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Speaker 2: I'm good, Thank you. And as you can hear, we

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Speaker 2: are in lockdowns. We're recording over zoom again.

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Speaker 3: Yeah. Yeah, what a dream. Sixth time lucky or something.

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Speaker 3: Remember when we went into our third lockdown and we're like,

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Speaker 3: third time lucky, this will never happen again.

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Speaker 4: Oh, it feels like a lifetime ago.

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Speaker 2: But we are here to talk about something really really

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Speaker 2: fun and that is food.

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Speaker 3: Yes, and that is fun and good for us. And

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Speaker 3: we have invited our friend Jessica Spendlove from the My

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Speaker 3: Millennial Health podcast to join us, and she is honestly

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Speaker 3: a wealth of knowledge, because of course, we're not going

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Speaker 3: to get someone who just likes food on. We're going

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Speaker 3: to get a legitimate foodie on. And jess is not

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Speaker 3: just a foodie. She's an advanced sports dietitian and one

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Speaker 3: of the co owners of health and performance collectives. So guys,

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Speaker 3: she's legit, and she actually specializes in working with motivated

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Speaker 3: individuals in both professional sport and the corporate environment, which

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Speaker 3: sounds really fancy, and I just really want her opinion

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Speaker 3: on Oatmelk if we're being honest. But she's not just

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Speaker 3: impressive with her credentials. She's actually worked with so many

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Speaker 3: cool people, so we're not just talking people like you

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Speaker 3: and I, Tony, who are obviously cool. But she's worked

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Speaker 3: with the AFL, she's worked with big netball teams, she's

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Speaker 3: worked with the A League. She's worked and put together

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Speaker 3: the diet plan for flour Like. This woman knows her food,

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Speaker 3: and I am so grateful that we get to share

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Speaker 3: her with.

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Speaker 5: You and Tony.

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Speaker 3: Were going to ask her all about how food can

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Speaker 3: make us happy and boost our mood, and what we

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Speaker 3: should be eating and how we can stop snacking from

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Speaker 3: the fridge that consistently calls us towards it even though

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Speaker 3: we know that there's no good snacks in it.

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Speaker 4: This is the chat that we had with Jess earlier

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Speaker 4: this week.

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Speaker 3: All right, Jess, you are the expert, and I am

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Speaker 3: so grateful to get you on today because the team

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Speaker 3: and I. Let's be honest, sometimes use food as a

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Speaker 3: little bit of a pep up and a little bit

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Speaker 3: of a saving grace, especially during lockdown. But there's a

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Speaker 3: really big link between food and mood, so we thought

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Speaker 3: that we would get you on to teach us a

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Speaker 3: little bit about how we can be better at food

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Speaker 3: and by virtue, a little bit better at our moods.

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Speaker 6: Totally, thanks, thank you so much for having me on, guys.

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Speaker 6: And first of all, like I hear you, I see you,

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Speaker 6: we love food and we can use it for so

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Speaker 6: many different ways. And I think you know what I

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Speaker 6: love talking to people about at the moment is the

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Speaker 6: power of food when it comes to positively influencing our

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Speaker 6: mood and how we feel on the day to day.

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Speaker 6: Because let's get real, like, depending on where you are

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Speaker 6: when you're listening to this, you could be in lockdown,

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Speaker 6: you might not be, you might be on the precipice.

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Speaker 6: And there's so many like things out of our control

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Speaker 6: at the moment, but what we eat is a controllable factor.

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Speaker 6: So let's sharpen that up and let's get the information

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Speaker 6: and the knowledge and then some tasty recipes to put

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Speaker 6: that into practice and start, you know, feeling good on

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Speaker 6: the day to day genius.

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Speaker 3: Now, I know I feel so much better when I'm

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Speaker 3: eating cleanly, And by cleanly I mean like lots of

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Speaker 3: whole foods and fruits and vegetables and less grains. But

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Speaker 3: what does it actually mean to eat well? So I

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Speaker 3: know that you know everybody thinks that it means different things,

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Speaker 3: Like some people are vegan, people are kido, Like where

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Speaker 3: do we even start when it comes to eating properly,

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Speaker 3: especially for our mental health?

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Speaker 6: So taking how we eat aside, so if we eat eggs,

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Speaker 6: or if we eat y, like if you're vegan or

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Speaker 6: your plant based, or if you eat everything, the best

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Speaker 6: place to start is, as you said before, unprocessed whole foods.

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Speaker 6: So for some of us, for everyone, that should mean

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Speaker 6: fruits and veggies, but it definitely means more than that.

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Speaker 6: It can be your lean proteins for those people who

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Speaker 6: eat grains, your unprocessed grains can be really nutritious. And

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Speaker 6: there's also some other really kind of hero foods which

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Speaker 6: I want to touch on, like your A Mega three

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Speaker 6: fatty acids and your extra virgin olive oils and some

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Speaker 6: of your like green veggies. Like there's really specific types

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Speaker 6: of foods, but high level it means unprocessed, untouched as

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Speaker 6: much as you can, that's going to be the best

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Speaker 6: thing for everyone.

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Speaker 3: And when you say things like olive oils, I'm someone

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Speaker 3: who I'm coming from an EDGUCA space here, Jess, because

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Speaker 3: they listen to your olive oil episode on your podcast

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Speaker 3: and was actually mind blown about how healthy and how

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Speaker 3: good that is for your body. But it's always been

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Speaker 3: something that I've used really sparingly. Can you maybe give

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Speaker 3: us a little bit of a download on why it's

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Speaker 3: important to still include these things in our diets despite

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Speaker 3: historically being told that maybe it's not.

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Speaker 5: So good for us totally.

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Speaker 6: I mean, there's so much conflicting information out there, and

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Speaker 6: I guess, you know, the cornerstone to health when it

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Speaker 6: comes to diet and nutrition, The Mediterranean diet stacks up

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Speaker 6: time and time again, and I guess a variation of

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Speaker 6: that again as we were saying, depending on if you

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Speaker 6: eat meat or not, but extravergin olive oil is a

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Speaker 6: cornerstone to the Mediterranean diet and traditionally, yeah, and westernized diets,

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Speaker 6: we've kind of gone, is this something good for us?

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Speaker 6: Like we've heard things like it's not stable, or you

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Speaker 6: need to use it sparingly. But what we know is

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Speaker 6: that there's so many technical words. Your bioactive compounds, which

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Speaker 6: are so good from an anti inflammatory point of view.

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Speaker 6: They are good fats, which are stable, and they have

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Speaker 6: so many important functions. First of all, they make our

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Speaker 6: food taste good win. Second of all, they help absorb

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Speaker 6: certain nutrients, so we actually struggle to absorb our fat

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Speaker 6: soluble vitamins without the presence of fat, So this is

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Speaker 6: something which makes the food taste better, helps us absorb

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Speaker 6: more nutrients, and thirdly, it actually helps fill us up,

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Speaker 6: so we don't need to fear fat like we might

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Speaker 6: not want to be going just a bottle of extravergin

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Speaker 6: olive oil on a meal, but using it quite generously

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Speaker 6: is going to help the nutritious, the delicious, and it's

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Speaker 6: also going to help us stay full of for longer.

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Speaker 6: So you know, lockdown, the snacks are talking to us,

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Speaker 6: the cupboards talking to us, the fridge is talking to us.

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Speaker 6: Is it because we're actually not putting enough of the

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Speaker 6: right elements in a meal to get us through that,

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Speaker 6: and then we're being impacted by the stress. So you

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Speaker 6: know when people talk to me about that stuff, I'm like,

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Speaker 6: is it physical, is it psychological?

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Speaker 5: Let's die. I look back to what.

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Speaker 6: We know and are we having all those elements in

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Speaker 6: a meal? One of them being healthy fats and extra

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Speaker 6: virgin oil. Oil is certainly a hero food for me

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Speaker 6: to have in our cooking and our dressings, all of

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Speaker 6: that kind of thing.

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Speaker 2: So what you're saying is, if I want to eat

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Speaker 2: fried chicken, I should deep fried in extra virgin olive oil.

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Speaker 6: It is that would be a positive step forward.

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Speaker 3: You're a genius, Tony.

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Speaker 5: I don't understand why I didn't think about it.

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Speaker 3: You're a woman of the people, Tony. I super appreciate it.

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Speaker 3: But what are some things that we can do to

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Speaker 3: boost our mood without changing our entire diet? So I'm

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Speaker 3: not that committed to changing my entire diet. I'm not

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Speaker 3: going to go and go straight onto this mediterranean diet

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Speaker 3: that you speak of, But what are some ways that

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Speaker 3: I could potentially boost my mood without having to I

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Speaker 3: guess change everything around? Like how do we just add

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Speaker 3: instead of change completely?

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Speaker 6: Simple swaps are where they are, And this is what

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Speaker 6: I am constantly talking to people about, no matter who

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Speaker 6: they are. It's start where you are and make a

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Speaker 6: small change. To get a long lasting impact, so a

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Speaker 6: few things. Diversity really is the name of the game.

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Speaker 6: So if you're someone eating the same thing every day,

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Speaker 6: can you make a little simple swap. So, for example,

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Speaker 6: lunch might be I don't know, eggs on toast with avocado.

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Speaker 5: That's pretty good, but.

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Speaker 6: Can we maybe add some baby spinach and mushrooms or

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Speaker 6: tomato there? So we're adding some color and we're adding

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Speaker 6: a few more plants. So there's this kind of hero

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Speaker 6: study called the American Gut Project. It should actually be

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Speaker 6: the World Wide Gut Project because it has forty six

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Speaker 6: countries worldwide. But they found that the number one predictor

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Speaker 6: of a healthy gut and a happ which influences a

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Speaker 6: happy mind is the diversity of plants, and not just

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Speaker 6: fruits and veggies, nut seeds, grains, lentils, legumes, fruits and veggies.

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Speaker 6: The closer we can get to thirty and above, the

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Speaker 6: better we are. So to your point, I'm always like, okay,

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Speaker 6: well what are we doing and what can we add

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Speaker 6: or do a little simple swap?

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Speaker 5: A big one for me. If you do.

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Speaker 6: Eat something like rice and you're having brown rice, could

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Speaker 6: you get one of those multi grain rice cups, So

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Speaker 6: you've gone from one to three or four plants if

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Speaker 6: they've got you know, red rice, brown rice, quen one

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Speaker 6: and that mixed through it. So, like you said, it's

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Speaker 6: not necessarily this whole overhaul, it's a few little simple

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Speaker 6: swaps and diversity and stepping up the number of plants

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Speaker 6: in your diet is a few ways you can do that.

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Speaker 3: So my biggest downfall is not necessarily just meals.

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Speaker 5: I feel like I'm really good at that, Like I really.

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Speaker 3: Love planning my meals out. I'm good at breakfast, I'm

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Speaker 3: okay at lunch, and I'm pretty good at dinners. But

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Speaker 3: my downfall is snacks. How can I be better at snacking?

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Speaker 3: Especially while I'm home? And as you said before, the

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Speaker 3: fridge is calling me and I seem to check it

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Speaker 3: all the time. I just open it hoping that there's

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Speaker 3: something new in there or something things to Last time,

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Speaker 3: I'm like, oh, come on, there has to be something

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Speaker 3: good in here, and then there never is. So what

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Speaker 3: nourishing snacks can I put in the fridge that are

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Speaker 3: going to be good for my body, but also maybe

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Speaker 3: aren't Potato chips?

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Speaker 6: Snacks are the lowest hanging fruit for the majority of people.

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Speaker 6: And as you've said, you plan your meals, you look

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Speaker 6: forward to them. You've got that all sorted, and my

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Speaker 6: question to you would be are you doing the same

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Speaker 6: for your snacks. So the first thing there is knowing

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Speaker 6: a snack should look like a mini meal in terms

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Speaker 6: of the elements, Like, we want it to have some color,

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Speaker 6: we want it to have some protein to fill us up.

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Speaker 6: We want some fiber and maybe some healthy fats. So

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Speaker 6: to your point there, if we're just doing like a

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Speaker 6: cracker and a dip, well, could we add some veggie

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Speaker 6: sticks and maybe some cheese if we eat that, or

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Speaker 6: you know, can we add some other form of like

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Speaker 6: animal or plant protein to that so we have a

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Speaker 6: little meat plate rather than just a couple of crackers

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Speaker 6: and dip. Because if we're looking lunch to dinner, you know,

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Speaker 6: most people go five six seven hours between those meals.

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Speaker 6: So yes, you are probably hungry when your brain is

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Speaker 6: creeping away from your work and it's thinking about the cupboard.

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Speaker 6: Are you just dipping in energy because you are actually

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Speaker 6: needing to eat something. So look some of my favorites,

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Speaker 6: and again this isn't kind of considering how people eat,

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Speaker 6: but your types of yogurts with your musles and your fruits.

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Speaker 6: Maybe a smoothie like lots of fruits, maybe even sneak

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Speaker 6: some little sneaky veggies in there that you don't know about,

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Speaker 6: Avocado and baby spinach for the wind in a smoothie.

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Speaker 6: Maybe a little bit of like protein powder or plant

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Speaker 6: based milk, depending on what you have. And if you're

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Speaker 6: more team savory, like I said, maybe it's not chips

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Speaker 6: or crackers and dip. Maybe it's turning that into a

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Speaker 6: more complete messi plate, which A is gonna look so

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Speaker 6: much better for the gram, but B is going to

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Speaker 6: it's going to fill you up so much more and

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Speaker 6: you will actually feel satisfied and energized, and your mood

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Speaker 6: will be elevated, and productivity will be through the roof,

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Speaker 6: and you'll be thinking about the potato chips a lot

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Speaker 6: less because you've actually given.

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Speaker 5: Yourself what you need.

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Speaker 3: Yeah, but also potato chips are really good, so I'll

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Speaker 3: ever stop thinking about them. But it's aspirational when it

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Speaker 3: comes to things like these messy plates, right, I think

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Speaker 3: that I do these pretty well, but they get a

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Speaker 3: bit boring after time. So I've got some carrot sticks.

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Speaker 3: I've got some celery, I've got those baby tomatoes and

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Speaker 3: also the baby capsicams. What are some good dips and

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Speaker 3: proteins that we could add to that that are healthy

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Speaker 3: and not me just absolutely guzzling homus totally.

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Speaker 6: Well, you can go like your nuts and seeds, if

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Speaker 6: you do eat like your dairy or your animal products

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Speaker 6: like salmon, some cheeses.

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Speaker 5: You could do some hard boiled eggs.

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Speaker 6: We could look at a plant based dips, so you

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Speaker 6: could even make your own dips, use the yogurt as

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Speaker 6: the base and some herbs and different things in them.

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Speaker 6: To your point exactly, food doesn't like it's not meant

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Speaker 6: to be boring. It needs to be nutritious, but equally

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Speaker 6: as important, it needs to be delicious and easy. So

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Speaker 6: if you're like, oh this old thing again, well, yeah,

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Speaker 6: how can we spice that up? Nut seeds, different crackers,

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Speaker 6: different dips. Definitely looking for a source of protein to

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Speaker 6: go in there, because that's the thing that really fills

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Speaker 6: us up.

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Speaker 2: And are those kinds of things things that we can

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Speaker 2: easily add to our diet that will actually give us

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Speaker 2: that bit of pep in our step. Because I feel

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Speaker 2: that most people have like talked themselves out of planning

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Speaker 2: snacks because it's easy to say, no, I will only

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Speaker 2: eat breakfast, lunch, and dinner, and whereas we actually should

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Speaker 2: be snacking to avoid doing you know, at nine pm

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Speaker 2: going or actually, yeah, I probably could order a mcfluurrey

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Speaker 2: on abreaths totally.

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Speaker 6: The brain is like, you know, the brain takes up

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Speaker 6: twe I need a twenty five percent of our total energy.

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Speaker 6: And what we're essentially trying to do with this way

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Speaker 6: of eating, aside from what we're eating and how, is

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Speaker 6: to sustain how we.

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Speaker 5: Feel across the day.

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Speaker 6: What I often talk to people about is like we're

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Speaker 6: not here to fall off a cliff, like we actually

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Speaker 6: want to sustain it. And often if you look at

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Speaker 6: the back end of the day what's happening there is

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Speaker 6: a reflection of what we do or don't do at

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Speaker 6: the start. So another really good thing might be like

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Speaker 6: a cheer pudding, which is one of the recipes that

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Speaker 6: I know we're going to talk about soon, but.

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Speaker 5: Really cheap, really easy, your.

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Speaker 6: Cheese seeds, you can use whatever milk that you like

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Speaker 6: to consume, some fruits, super easy, whack it in the

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Speaker 6: fridge and it's like a little tasty sweet treat. So yeah, honestly,

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Speaker 6: afternoon snack. I think it's where most people could make

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Speaker 6: some serious improvements to their day. Like you said, to

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Speaker 6: prevent the mcflurry happening every day. Hey, if it's happening

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Speaker 6: once or twice a week, you know, do you think

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Speaker 6: we all have our little things that we like. But

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Speaker 6: if it it's like a constant Oh my god, it's

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Speaker 6: mcflurry time, then it's probably like you're missing something earlier on.

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Speaker 3: So I know that there are a number of different

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Speaker 3: foods that we can consume that help boost our spirits.

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Speaker 3: We know that you said before that olive oil is

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Speaker 3: really good, and we know that like I'm prettish or

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Speaker 3: Omega three fatty acids are one of them. So things

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Speaker 3: like fish and salmon and tuna are really good. But

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Speaker 3: what else can we add? Are there any fun things

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Speaker 3: as their chocolate is their lollies? Like what other things

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Speaker 3: can we increase our consumption of to actually be happier

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Speaker 3: and have a better mood?

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Speaker 6: To your point, all of those foods you've just listed,

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Speaker 6: they're the fun foods. They have a place like they

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Speaker 6: we enjoy them. They do bring is joy. My only

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Speaker 6: thing to that is if you are eating on when

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Speaker 6: you are eating them, they should bring you joy, and

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Speaker 6: if they're bringing you anything else after, if you're then

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Speaker 6: feeling the guilt or whatever, my thing to that is

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Speaker 6: again look at the structure of your day so that's

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Speaker 6: set up right, so then a treat is a treat

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Speaker 6: and you feel good about it. So that psychological component

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Speaker 6: of eating is really important. With your AMIGA three fatty acids.

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Speaker 6: If there are people out there that don't eat your

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Speaker 6: animal products like nuts and seeds like flax seeds and

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Speaker 6: chia seeds and walnuts, they're really high in your ala,

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Speaker 6: which converts to your amega threes, your B group vitamins,

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Speaker 6: or your greeny veg so you know, heaps a greeny

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Speaker 6: veget dinner, feel good and then have your little treat

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Speaker 6: after and you're loving life and you're feeling great and

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Speaker 6: you're feeling nourished. So yeah, I think my thing is

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Speaker 6: a treat is a treat. It shouldn't replace a snack,

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Speaker 6: So if you actually need the snack, have that so

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Speaker 6: you're satisfied, your energy levels are good, and then have

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Speaker 6: the treat for the enjoyment factor so you then don't

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Speaker 6: crash and burn off the back of it, because you know,

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Speaker 6: you've had a block instead of a couple of rows

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Speaker 6: or whatever it might be.

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Speaker 4: Oh, so the treat should never actually replace as snack.

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Speaker 2: So if we're hungry, we're better off having some celery

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Speaker 2: and some peanut butter or something, and then later on being.

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Speaker 4: Like, oh, yeah, we'll have a square of chocolate or

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Speaker 4: that mcflurry or whatever.

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Speaker 6: Yeah, that's exactly right. I see people replacing instead of adding.

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Speaker 2: I definitely do that. Like I, as soon as I

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Speaker 2: get hungry, I'm like, oh, I'll have something naughty. Instead

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Speaker 2: of eating two things, I'll eat one thing that's naughty,

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Speaker 2: whereas I should probably actually eat something that's good and

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Speaker 2: then have like a smaller, little naughty treat.

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Speaker 5: Yeah, that's exactly right. I hadn't never actually thought of that?

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Speaker 3: Is that silly?

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Speaker 5: Like I hadn't Genie exactly exactly.

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Speaker 6: I'm here to simple hacks, here to have it all

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Speaker 6: and honestly give it a go. Let me know, I

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Speaker 6: promise you you'll be able to just you know, have a

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Speaker 6: couple and you'll be like, yeah, I'm actually done. I've

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Speaker 6: enjoyed that. And you know you might not every now

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Speaker 6: and then, habit, you might just go. I'm eating the

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Speaker 6: whole thing, but I promise you, on the regular it'll

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Speaker 6: be less because you aren't actually physically hungry. Like hunger

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Speaker 6: presents in so many different ways. It's not always I

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Speaker 6: am physically hungry. Sometimes it's what we crave, how we feel,

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Speaker 6: how our energy dips. So life hack, have the snack

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Speaker 6: and then have the treat.

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Speaker 3: Tony, we get two snacks instead of one. It's genius.

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Speaker 4: I've never been happier.

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Speaker 2: I know this is a little bit off topic, but

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Speaker 2: is there a way to identify when we are actually hungry,

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Speaker 2: and whether there is a way to kind of tell

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Speaker 2: whether the dip in our mood is because we are

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Speaker 2: needing a bit of sustenance or because we need to

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Speaker 2: kind of get up and walk around, or need some

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Speaker 2: fresh air, or just need some water. Like I know

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Speaker 2: it's not really what we're talking about today, but I

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Speaker 2: know that, you know, around eleven o'clock before lunch, I

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Speaker 2: have a bit of a dip, and I know that, Okay,

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Speaker 2: it's because I'm coming up to lunchtime or you know,

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Speaker 2: it's three pm. I get a bit grumpy because and

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Speaker 2: then Victoria and I will go and grab another coffee

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Speaker 2: or something when.

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Speaker 3: I'm probably a coffee, which is.

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Speaker 4: Probably not what we should be doing.

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Speaker 2: But is there a way to actually identify within ourselves

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Speaker 2: when we are hungry and when we're just bored.

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Speaker 6: There's a few factors and a few things just touch on,

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Speaker 6: Like hydration is a massive one. If you've been sitting

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Speaker 6: down at your desk, like all of those things, So

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Speaker 6: the structure of your day is important, like get up

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Speaker 6: every hour or so, stretch your legs, get some sunshine.

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Speaker 6: Not every hour, but across the day. Hydration massive, Like

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Speaker 6: fifty to sixty percent of our body is made up

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Speaker 6: of fluid. So if we're dehydrated, of course every function

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Speaker 6: we're going to like see it and feel it. We're

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Speaker 6: going to be low on energy, low on concentration. But

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Speaker 6: in answer to your question, there's a thing called the

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Speaker 6: Apple test, which is essentially physical verse psychological hunger. And

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Speaker 6: if the snack cupboard's talking to you again and you're like,

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Speaker 6: how am I hungry and thinking about food again, sit

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Speaker 6: there and just have a few check ins. One is

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Speaker 6: would a piece of fruit satisfy me right now? And

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Speaker 6: if the answer is like held to the no, I

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Speaker 6: want the Aureo cookie or the chips or whatever. If

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Speaker 6: it's a specific then it's more than likely psychological. The

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Speaker 6: The thing is if the hunger is more in the

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Speaker 6: pit of your stomach as opposed to thinking about it,

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Speaker 6: so just thinking what's talking to me? Is it my

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Speaker 6: brain or is it my stomach? But if the answer

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Speaker 6: to the apple or the piece of fruit question is

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Speaker 6: oh yeah, like a piece of fruit would probably satisfy

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Speaker 6: me right now, then it is probably hunger.

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Speaker 2: So and mums were right when they said have a

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Speaker 2: piece of fruit. They actually were on something.

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Speaker 5: I don't like that at all. I hated that.

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Speaker 3: I hated whenever I'd take Mom, I'm hungry and she'd

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Speaker 3: turn around and have the audacity to be, like, grab

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Speaker 3: something from the fruit ball.

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Speaker 5: Are you kidding?

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Speaker 4: That's a joke, you know, I just want to mcflurry.

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Speaker 5: Doesn't mean you have to have the apple.

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Speaker 6: If the answer to the question is then oh yeah,

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Speaker 6: that would probably be okay.

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Speaker 4: Then you're probably actually hungry.

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Speaker 5: Yeah.

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Speaker 6: And if you're always hungry at three o'clock, Now that

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Speaker 6: you've got snacks on the radar and you've got your

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Speaker 6: like your good balance, little mezy plate or smoothie or

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Speaker 6: yogurt bowl or when it gets warmer, smoothie bowls we

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Speaker 6: can whip them up.

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Speaker 3: So, Jess, you've probably seen it all over Instagram and

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Speaker 3: it's become quite popular to you know, Instagram story your

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Speaker 3: smoothie and what you're putting into it. And a couple

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Speaker 3: of years ago, a smoothie for me would be some

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Speaker 3: plant faced milk, a banana, maybe some ice. I'd chuck

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Speaker 3: some oats in there and I'd call it a day

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Speaker 3: like that would be my smoothie. I then started branching

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Speaker 3: out because green smoothies were really popular, so I was

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Speaker 3: adding in cubes of frozen spinach and kale and that

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Speaker 3: was really good. And then over time on Instagram, it's

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Speaker 3: become more and more popular to put your collagen supplements,

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Speaker 3: your protein powders, all of your additional things into your smoothie,

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Speaker 3: to a point where I now am confused about what

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Speaker 3: is meant to be in a smoothie and what is not.

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Speaker 3: So from your perspective, what are we meant to put

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Speaker 3: in a smoothie? Because I don't have the time nor

435
00:21:52,240 --> 00:21:55,760
Speaker 3: the money to buy every single different protein and collagen

436
00:21:55,880 --> 00:21:59,359
Speaker 3: powder and greens powder to add to my smoothies. Like

437
00:21:59,640 --> 00:22:03,560
Speaker 3: where we start is basic best? Or do we actually

438
00:22:03,560 --> 00:22:07,120
Speaker 3: need all that stuff? Basic is always best.

439
00:22:07,320 --> 00:22:10,159
Speaker 6: I mean, look, a smoothie can be a vehicle to

440
00:22:10,280 --> 00:22:13,159
Speaker 6: put things in if you were wanting that, or if

441
00:22:13,200 --> 00:22:16,240
Speaker 6: you're someone training at a really high level and you're

442
00:22:16,240 --> 00:22:19,360
Speaker 6: needing to supplement. But look, the basics and the principles

443
00:22:19,600 --> 00:22:23,560
Speaker 6: similar to the meals. So it's source of protein, some color,

444
00:22:24,040 --> 00:22:27,440
Speaker 6: some carbs, and maybe some help, maybe some healthy fats.

445
00:22:27,440 --> 00:22:29,760
Speaker 6: We can maybe skip out on that. But so for example,

446
00:22:29,800 --> 00:22:33,680
Speaker 6: what you've just set some fruit color, tick, some protein.

447
00:22:33,800 --> 00:22:36,600
Speaker 6: Whatever milk you're using, be it plant based. If you

448
00:22:36,640 --> 00:22:39,960
Speaker 6: do find you're getting hungry, I would maybe recommend soy milk.

449
00:22:40,000 --> 00:22:42,480
Speaker 6: I know we're fans of other types of milks, but

450
00:22:42,520 --> 00:22:43,520
Speaker 6: your soy is a little bit.

451
00:22:45,000 --> 00:22:47,880
Speaker 5: Ill you to the death fifty.

452
00:22:47,600 --> 00:22:51,399
Speaker 6: To fifty maybe, But I like soy from a plant

453
00:22:51,400 --> 00:22:54,679
Speaker 6: based because it's significantly higher in protein. So from that

454
00:22:54,760 --> 00:22:58,159
Speaker 6: filling up point of view, we want some some fiber

455
00:22:58,200 --> 00:23:01,399
Speaker 6: which we get from the fruits, maybe some oats, and

456
00:23:01,440 --> 00:23:03,200
Speaker 6: then if we want to go some healthy fats, maybe

457
00:23:03,200 --> 00:23:05,160
Speaker 6: a bit of peanut butter, I mean banana and peanut

458
00:23:05,200 --> 00:23:10,000
Speaker 6: butter is last avocado or a nut butter or something

459
00:23:10,080 --> 00:23:12,920
Speaker 6: like that. So look, if you're ticking those boxes, that's

460
00:23:12,960 --> 00:23:15,400
Speaker 6: all you need, which can be like a four ingredient,

461
00:23:15,440 --> 00:23:19,960
Speaker 6: pretty simple smoothie. If you find you're getting hungry and

462
00:23:20,000 --> 00:23:23,160
Speaker 6: you're having oat milk or macadami milk or something like that,

463
00:23:23,320 --> 00:23:25,679
Speaker 6: maybe a plant based protein just to top that up.

464
00:23:25,680 --> 00:23:28,119
Speaker 6: But it's not essential. It's definitely not me saying you

465
00:23:28,200 --> 00:23:30,320
Speaker 6: need to go and get that. I think again, it's

466
00:23:30,400 --> 00:23:33,119
Speaker 6: like having this kind of overview of your day and

467
00:23:33,119 --> 00:23:36,080
Speaker 6: how you feel and if that's something that you might need.

468
00:23:36,160 --> 00:23:40,919
Speaker 5: But yeah, basics are best always. And how do you

469
00:23:41,000 --> 00:23:41,800
Speaker 5: feel about.

470
00:23:41,720 --> 00:23:46,200
Speaker 3: And this is I guess my secret creamy smoothie hack

471
00:23:46,400 --> 00:23:50,840
Speaker 3: that everybody thinks I'm crazy about, and that is frozen zucchini.

472
00:23:50,920 --> 00:23:53,119
Speaker 3: How do we feel about that as an addition or

473
00:23:53,200 --> 00:23:55,200
Speaker 3: is that just a waste of smoothie space?

474
00:23:55,680 --> 00:23:59,879
Speaker 6: We love frozen zucchini. You are sneaking a vegetable into

475
00:24:00,080 --> 00:24:04,600
Speaker 6: a dish that is always going to be ftw FO fantastic.

476
00:24:04,760 --> 00:24:08,600
Speaker 3: Guys, you literally cannot taste frozen zucchini. And there's some

477
00:24:08,680 --> 00:24:11,119
Speaker 3: kind of wizard magic that happens when you put it

478
00:24:11,160 --> 00:24:14,080
Speaker 3: into your nutral bullet that it goes super creamy.

479
00:24:14,560 --> 00:24:16,919
Speaker 5: It's genius, I promise, delicious.

480
00:24:17,000 --> 00:24:19,960
Speaker 6: Yeah, frozen zucchini with maybe a little bit of frozen banana,

481
00:24:20,040 --> 00:24:22,400
Speaker 6: like the two of them together, with maybe a bit

482
00:24:22,400 --> 00:24:26,240
Speaker 6: of avocado, some baby spinach, your oat milk or whatever

483
00:24:26,240 --> 00:24:29,760
Speaker 6: milks you want to do, whiz that are afternoon snack incoming?

484
00:24:30,200 --> 00:24:30,560
Speaker 5: All right?

485
00:24:30,600 --> 00:24:34,320
Speaker 3: Well, after this and after you're done dissing oat milk,

486
00:24:34,720 --> 00:24:37,480
Speaker 3: we are going to talk about some budget recipes for

487
00:24:37,560 --> 00:24:40,200
Speaker 3: people that are under twenty five dollars, because, after all,

488
00:24:40,280 --> 00:24:42,719
Speaker 3: we are a money podcast and we want to get

489
00:24:42,720 --> 00:24:51,040
Speaker 3: those budget hacks in. All right, Jess, we've just spoken

490
00:24:51,080 --> 00:24:54,600
Speaker 3: about foods that can help boost our moods and satisfy

491
00:24:54,760 --> 00:24:57,480
Speaker 3: us and maybe stop stacking as much as I do.

492
00:24:57,880 --> 00:25:02,159
Speaker 3: But budget comes into it. Sometimes these things are really expensive.

493
00:25:02,240 --> 00:25:04,879
Speaker 3: So can you give us some budget friendly ways to

494
00:25:05,080 --> 00:25:09,360
Speaker 3: increase good food into our diet without necessarily blowing our

495
00:25:09,400 --> 00:25:11,479
Speaker 3: grocery budget each and every single week?

496
00:25:12,119 --> 00:25:12,600
Speaker 5: Totally?

497
00:25:12,680 --> 00:25:15,760
Speaker 6: I think that's really important because it's not just like, oh,

498
00:25:15,800 --> 00:25:19,920
Speaker 6: this dietician sitting here with all these really healthy, but expensive,

499
00:25:20,160 --> 00:25:24,159
Speaker 6: unrealistic foods. So for me, I've said it before, my

500
00:25:24,520 --> 00:25:29,320
Speaker 6: philosophy on nutrition or food nutritious, delicious, and easy, which

501
00:25:29,359 --> 00:25:32,720
Speaker 6: means easy to access, easy to prepare, and cost one

502
00:25:32,840 --> 00:25:36,040
Speaker 6: hundred and fifty percent comes into that. So look, you know,

503
00:25:36,200 --> 00:25:40,320
Speaker 6: shopping seasonally will always help and planning so when people

504
00:25:40,320 --> 00:25:42,520
Speaker 6: are like I really want to dial into my food,

505
00:25:42,680 --> 00:25:45,560
Speaker 6: Like it's similar to your money. If you are intentional,

506
00:25:45,600 --> 00:25:48,600
Speaker 6: if you have a list, if you know what you're buying, well,

507
00:25:48,640 --> 00:25:51,520
Speaker 6: then it will be as cost effective as possible. And

508
00:25:51,560 --> 00:25:54,200
Speaker 6: then obviously looking at where you're shopping and what you're doing.

509
00:25:54,320 --> 00:25:57,679
Speaker 6: But you know, I've got quite a few really well

510
00:25:57,720 --> 00:26:00,000
Speaker 6: priced recipes which I know we're going to be shared,

511
00:26:00,359 --> 00:26:05,280
Speaker 6: and having an extra downloadable recipe e book with nine which.

512
00:26:05,119 --> 00:26:06,400
Speaker 5: I'm so excited about.

513
00:26:06,440 --> 00:26:08,280
Speaker 3: I wasn't going to tell them about that. Yeah, that

514
00:26:08,359 --> 00:26:11,080
Speaker 3: was gonna be like a big bonus surprise at the end,

515
00:26:11,200 --> 00:26:12,320
Speaker 3: you fun spoiler.

516
00:26:12,800 --> 00:26:15,239
Speaker 6: Oh my bad, I got I've got a little bit

517
00:26:15,240 --> 00:26:18,800
Speaker 6: carried away only because the recipes are so tasty and

518
00:26:18,840 --> 00:26:22,520
Speaker 6: they're so cost effective, Like everyone every meal is under

519
00:26:22,560 --> 00:26:25,680
Speaker 6: five dollars, and the snacks are sitting around two dollars each,

520
00:26:25,840 --> 00:26:28,919
Speaker 6: and there are some two dollars a snack.

521
00:26:29,160 --> 00:26:31,639
Speaker 3: Protein bolls start at two dollars fifty.

522
00:26:31,760 --> 00:26:34,680
Speaker 5: Ye're a wizard my friend. That's what we're here for.

523
00:26:36,040 --> 00:26:38,919
Speaker 3: So can you talk us through some of those things

524
00:26:38,960 --> 00:26:41,920
Speaker 3: and maybe some hot tips when we're at the supermarket,

525
00:26:42,040 --> 00:26:46,040
Speaker 3: because I hear so many conflicting pieces of information, firstly

526
00:26:46,080 --> 00:26:49,080
Speaker 3: that you need to be buying organic fruits and vegetables,

527
00:26:49,119 --> 00:26:51,439
Speaker 3: but then also that you need to be buying super

528
00:26:51,440 --> 00:26:55,680
Speaker 3: fresh produce, whereas on the flip side, for me love

529
00:26:55,680 --> 00:26:58,560
Speaker 3: a smoothie, but my partner doesn't, So buying a really

530
00:26:58,560 --> 00:27:01,600
Speaker 3: big bag of baby spinach goes off really quickly, Like

531
00:27:01,680 --> 00:27:04,480
Speaker 3: I literally cannot eat that, even though that's the most

532
00:27:04,480 --> 00:27:07,000
Speaker 3: cost effective way to buy that. So can I just

533
00:27:07,040 --> 00:27:09,919
Speaker 3: buy frozen and it be just as good? Or I

534
00:27:09,920 --> 00:27:11,879
Speaker 3: don't know where do we start when it comes to

535
00:27:11,920 --> 00:27:14,119
Speaker 3: budget and properly buying.

536
00:27:13,840 --> 00:27:17,600
Speaker 6: Produce frozen one hundred and fifty percent with what you're

537
00:27:17,640 --> 00:27:21,600
Speaker 6: talking about, like for smoothies, always ate they're nice and

538
00:27:21,640 --> 00:27:24,080
Speaker 6: cold and be the more cost effective and they keep.

539
00:27:24,600 --> 00:27:25,280
Speaker 5: Or as you.

540
00:27:25,160 --> 00:27:28,240
Speaker 6: Said before you were talking about little spinach cubes, you

541
00:27:28,280 --> 00:27:30,320
Speaker 6: could even make your own. You could put spinach in

542
00:27:30,400 --> 00:27:33,000
Speaker 6: little SnapLock frozen bags and put them in the freezer

543
00:27:33,400 --> 00:27:37,000
Speaker 6: so that they're portioned out. So you can definitely buy

544
00:27:37,080 --> 00:27:40,400
Speaker 6: frozen or freeze to be a little bit hashtag savvy.

545
00:27:40,520 --> 00:27:41,040
Speaker 5: We love that.

546
00:27:42,400 --> 00:27:44,520
Speaker 6: The second thing, no, we do not need to be

547
00:27:44,600 --> 00:27:47,600
Speaker 6: eating organic. If that fits your budget and you are

548
00:27:47,720 --> 00:27:52,000
Speaker 6: nailing the quantity piece, the quantity and diversity piece, and

549
00:27:52,040 --> 00:27:54,439
Speaker 6: you want to go that third step up, you do,

550
00:27:54,640 --> 00:27:57,919
Speaker 6: you you're killing it. But for the majority of people,

551
00:27:57,960 --> 00:28:01,520
Speaker 6: we do not need to be buying organic one organic

552
00:28:01,560 --> 00:28:05,760
Speaker 6: super food and inverted commas will never outweigh the majority

553
00:28:05,840 --> 00:28:09,200
Speaker 6: of you know, average everyday fruits and vegs. So quantity

554
00:28:09,240 --> 00:28:12,080
Speaker 6: and quality will always win. And even if you know

555
00:28:12,119 --> 00:28:15,199
Speaker 6: you're looking at a recipe and it's recommending broccoli and

556
00:28:15,240 --> 00:28:18,000
Speaker 6: that's not in season, but beans are like sub it out.

557
00:28:18,600 --> 00:28:20,280
Speaker 6: You know, a recipe for me is a bit of

558
00:28:20,280 --> 00:28:23,480
Speaker 6: a roadmap. It's like, okay, this is the framework. Put

559
00:28:23,480 --> 00:28:26,800
Speaker 6: your own spin on it, put your own little flavoring

560
00:28:26,840 --> 00:28:27,600
Speaker 6: in it, and.

561
00:28:27,600 --> 00:28:28,760
Speaker 5: It's just a guide.

562
00:28:28,840 --> 00:28:32,560
Speaker 6: So yeah, hopefully that kind of clarifies all of those

563
00:28:33,000 --> 00:28:34,280
Speaker 6: misconceptions a little bit.

564
00:28:34,680 --> 00:28:37,200
Speaker 3: I'm glad you said that, because I actually use recipes

565
00:28:37,200 --> 00:28:40,560
Speaker 3: as roadmaps as well. I never actually stick to them.

566
00:28:40,800 --> 00:28:41,960
Speaker 5: But is that okay to do?

567
00:28:42,120 --> 00:28:44,880
Speaker 3: Can I have official permission from someone who knows what

568
00:28:44,920 --> 00:28:47,960
Speaker 3: they're talking about please official permission.

569
00:28:47,960 --> 00:28:50,560
Speaker 6: I mean you might have to venture into a recipe

570
00:28:50,600 --> 00:28:56,080
Speaker 6: creator as well, add that onto the bio, because that's exactly, honestly,

571
00:28:56,120 --> 00:28:58,920
Speaker 6: that's exactly what you should be doing. And I mean,

572
00:28:59,280 --> 00:29:01,520
Speaker 6: I think the most powerful thing there is that you

573
00:29:01,640 --> 00:29:02,880
Speaker 6: just got to get in and you've got to give

574
00:29:02,920 --> 00:29:04,360
Speaker 6: it a go. And some of it's going to be

575
00:29:04,360 --> 00:29:05,920
Speaker 6: great and some of it might be a little bit,

576
00:29:06,360 --> 00:29:08,720
Speaker 6: but you're never gonna know if you don't try. And

577
00:29:09,280 --> 00:29:11,400
Speaker 6: you know, on my Millennial Health, we did an awesome

578
00:29:11,440 --> 00:29:15,360
Speaker 6: episode with Simon Hill, who is his book The Proof

579
00:29:15,440 --> 00:29:18,520
Speaker 6: Is in the Plants, Highly recommend everyone gets their hands

580
00:29:18,520 --> 00:29:21,120
Speaker 6: on that. But he talks about his journey to being

581
00:29:21,160 --> 00:29:23,479
Speaker 6: plant based, and often it was a lot of like

582
00:29:23,920 --> 00:29:26,480
Speaker 6: swap that with that, what's the closest thing and how

583
00:29:26,520 --> 00:29:29,320
Speaker 6: does it go? And look, sometimes the ratios might have

584
00:29:29,360 --> 00:29:32,040
Speaker 6: to get adjusted a little bit, but it pretty much

585
00:29:32,120 --> 00:29:35,120
Speaker 6: is often a one for one swap, and so many

586
00:29:35,200 --> 00:29:37,320
Speaker 6: more good products out there these days that if you

587
00:29:37,360 --> 00:29:40,520
Speaker 6: are wanting to go that way, whether it's for health

588
00:29:40,640 --> 00:29:44,200
Speaker 6: or environmental reasons or you're just curious, I would highly

589
00:29:44,200 --> 00:29:46,280
Speaker 6: recommend that you do that. Just swap one thing for

590
00:29:46,320 --> 00:29:49,040
Speaker 6: the other and then you'll soon work it out. You

591
00:29:49,040 --> 00:29:51,280
Speaker 6: can adjust it and tye trade it accordingly.

592
00:29:51,720 --> 00:29:54,480
Speaker 3: So thank you so much for joining us. I know

593
00:29:54,640 --> 00:29:58,320
Speaker 3: that you have put together a very beautiful ebook for

594
00:29:58,480 --> 00:30:01,240
Speaker 3: us full of budget friendly me and I'm going to

595
00:30:01,320 --> 00:30:03,800
Speaker 3: cook some and share them on our Instagram over the

596
00:30:03,840 --> 00:30:05,040
Speaker 3: next couple of weeks.

597
00:30:05,480 --> 00:30:07,240
Speaker 5: But are there any final.

598
00:30:06,960 --> 00:30:09,280
Speaker 3: Parting words that you want to leave our community with

599
00:30:09,360 --> 00:30:12,840
Speaker 3: when it comes to mood and food and budgeting and health, like,

600
00:30:13,200 --> 00:30:15,000
Speaker 3: what is the number one thing we need to keep

601
00:30:15,040 --> 00:30:15,440
Speaker 3: in mind?

602
00:30:16,360 --> 00:30:19,600
Speaker 6: Small sustainable changes. We're not trying to change the world.

603
00:30:19,640 --> 00:30:22,040
Speaker 6: We're not trying to overhaul. Look at where you are

604
00:30:22,240 --> 00:30:24,560
Speaker 6: and look at one or two small things you can

605
00:30:24,600 --> 00:30:26,960
Speaker 6: do which will then help you feel better. You will

606
00:30:26,960 --> 00:30:29,680
Speaker 6: then gain momentum and it will then carry you on.

607
00:30:30,000 --> 00:30:34,080
Speaker 6: So maybe from today's conversation, plan to snack and then

608
00:30:34,160 --> 00:30:37,200
Speaker 6: have the treat, and I promise you it will be

609
00:30:37,240 --> 00:30:39,840
Speaker 6: a game changer with your mood and how you feel

610
00:30:39,880 --> 00:30:40,960
Speaker 6: and your productivity.

611
00:30:41,160 --> 00:30:43,800
Speaker 3: So the entire sese on the Money community is going

612
00:30:43,840 --> 00:30:46,240
Speaker 3: to be double snacking from now on. We're going to

613
00:30:46,320 --> 00:30:48,040
Speaker 3: have our healthy snack to top us up, and then

614
00:30:48,040 --> 00:30:49,600
Speaker 3: we're going to have our treat because we had our

615
00:30:49,600 --> 00:30:51,640
Speaker 3: healthy snack because Je said that's what we should do,

616
00:30:51,840 --> 00:30:54,320
Speaker 3: and we deserve a snack now for that, right.

617
00:30:54,200 --> 00:30:56,360
Speaker 4: Tony, Yeah, I'm about to go and do it right now.

618
00:30:57,440 --> 00:30:59,560
Speaker 5: Snack till we got. I love this.

619
00:31:03,960 --> 00:31:05,840
Speaker 3: I hope you guys love that chat as much as

620
00:31:05,880 --> 00:31:08,680
Speaker 3: Tony and I did. You can find Jess online and

621
00:31:08,720 --> 00:31:10,720
Speaker 3: you can find our ebook on our She's on the

622
00:31:10,720 --> 00:31:14,040
Speaker 3: Money website, downloadable for free, of course, where all of

623
00:31:14,120 --> 00:31:17,560
Speaker 3: Jess's budget friendly recipes are right there for you to use.

624
00:31:18,040 --> 00:31:19,880
Speaker 3: But if you want to know more about Jess and

625
00:31:20,000 --> 00:31:23,320
Speaker 3: the My Millennial Health podcast, head on over to their podcast.

626
00:31:23,360 --> 00:31:27,200
Speaker 3: They are on obviously all good podcasting platforms, and you

627
00:31:27,200 --> 00:31:30,360
Speaker 3: can also find Jess on Instagram. She's at Jess Underscore,

628
00:31:30,400 --> 00:31:33,400
Speaker 3: Spend Love, Underscore, Dietitian. But we'll put all that info

629
00:31:33,520 --> 00:31:35,120
Speaker 3: in the show notes for you so you don't have

630
00:31:35,200 --> 00:31:37,720
Speaker 3: to remember it. And Tony, I think that's all from

631
00:31:37,800 --> 00:31:38,320
Speaker 3: us today.

632
00:31:39,240 --> 00:31:40,880
Speaker 2: We've had enough of food and now we need to

633
00:31:40,880 --> 00:31:43,800
Speaker 2: go and make a snack. True snacks.

634
00:31:44,000 --> 00:31:45,720
Speaker 3: She says that we get two snacks every time, which

635
00:31:45,760 --> 00:31:48,360
Speaker 3: is obviously an absolute stretch of what she said, but

636
00:31:48,560 --> 00:31:51,360
Speaker 3: I'm going with it because it just feels right, you know,

637
00:31:52,160 --> 00:31:55,000
Speaker 3: all right. But as always, just before we head off,

638
00:31:55,000 --> 00:31:58,480
Speaker 3: we'd like to acknowledge and pay respect to Australia's Aboriginal

639
00:31:58,480 --> 00:32:02,000
Speaker 3: and Torres Straight Islander people. They're the traditional custodians of

640
00:32:02,040 --> 00:32:05,480
Speaker 3: the lands, the waterways and the skies all across Australia.

641
00:32:05,840 --> 00:32:07,680
Speaker 3: We thank you for sharing and for caring for the

642
00:32:07,760 --> 00:32:10,080
Speaker 3: land on which we are able to learn. We pay

643
00:32:10,120 --> 00:32:12,600
Speaker 3: our respects to elders past and present, and we share

644
00:32:12,640 --> 00:32:14,560
Speaker 3: our friendship and our kindness.

645
00:32:14,720 --> 00:32:17,080
Speaker 2: The advice shared on She's on the Money is generally

646
00:32:17,200 --> 00:32:20,880
Speaker 2: nature and does not consider your individual circumstances. She's on

647
00:32:20,960 --> 00:32:23,960
Speaker 2: the Money exists purely for educational purposes and should not

648
00:32:24,000 --> 00:32:27,120
Speaker 2: be relied upon to make an investment or any financial decision.

649
00:32:27,520 --> 00:32:30,840
Speaker 2: And we promise that Victoria Devine is an authorized representative

650
00:32:30,880 --> 00:32:34,560
Speaker 2: of Australia Pacific Funds Management proprior to Limited ABN three

651
00:32:34,680 --> 00:32:37,240
Speaker 2: four one three two four six three two five seven

652
00:32:37,320 --> 00:32:39,760
Speaker 2: AFSL three three nine one five one.

653
00:32:39,920 --> 00:32:42,880
Speaker 3: See you next week, guys. Bye,