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Speaker 1: How would you describe your diet? Do you think you

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Speaker 1: eat pretty healthy? Do you cook it home when you

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Speaker 1: can and try and add salad le veggies to your meals?

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Speaker 2: Are you even a.

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Speaker 1: Little annoyed that you eat healthy and you're not losing

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Speaker 1: weight or you may even be gaining it. On today's

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Speaker 1: midwek motivational episode of The Nutrition Couch, I'm going to

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Speaker 1: share a little case study about why sometimes what we

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Speaker 1: think we are eating is actually very different to what

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Speaker 1: we actually are.

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Speaker 2: I am Susie Burrow and I'm Leanne Wood, and.

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Speaker 1: Each week we bring you The Nutrition Couch, the buieworthy

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Speaker 1: podcast that keeps you up to date on everything you

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Speaker 1: need to know in the world of nutrition as well

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Speaker 1: as self reflection. Today, Leanne has found a new plant

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Speaker 1: based yogurt that apparently tastes pretty good, and we have

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Speaker 1: a quick and easy and tasty way to get more

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Speaker 1: veggies into your daily diet. So lean to kick us

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Speaker 1: off today on this midweek motivational episode, I'll prefence this

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Speaker 1: case study by saying it's not any client in particular,

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Speaker 1: because what I'm finding is I'll describe a client case

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Speaker 1: study on the potty and I'll have these messages come

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Speaker 1: from several clients saying are you talking about me?

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Speaker 2: And I really try.

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Speaker 1: Not to specifically talk about any client one because we

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Speaker 1: are dieticians, we have a professional code of conduct, and

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Speaker 1: we really you know, have patient confidentiality.

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Speaker 2: So in general I might have gauged.

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Speaker 1: Things, but I'm not talking about any particular client, particularly

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Speaker 1: what I'm actively working with them. But this is certainly

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Speaker 1: something I've observed in several clients of mine over the

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Speaker 1: past week or so.

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Speaker 2: So it's just a general clinical observation.

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Speaker 1: And if it resonates with you or or is a

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Speaker 1: bit triggering, it might be because it has some meaning,

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Speaker 1: but it's not intended to be negative, rather than just

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Speaker 1: draw attention to something which I do see going on.

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Speaker 1: So then when I'm working with my clients, particularly in

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Speaker 1: the early phases, you know they've come and they've committed

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Speaker 1: to a program because they want to work on their

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Speaker 1: diet and generally make some pretty big changes.

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Speaker 3: You know.

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Speaker 2: My area's hormones.

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Speaker 1: I'm working with women who have got twenty thirty forty

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Speaker 1: k to lose weight. It's often been a big issue

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Speaker 1: for their entire lives. They've got a history of insha

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Speaker 1: and resistance pcos. You know, this is a big burden

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Speaker 1: for them. It's a big deal and they've committed to

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Speaker 1: a big program where we work really intensely for a

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Speaker 1: period of time. So in the initial phases I have

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Speaker 1: usually I do a daily food diary with my clients.

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Speaker 2: Now it's not.

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Speaker 1: For compliance and for me to reprimand people when they're

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Speaker 1: not doing the right thing, but it's more for me

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Speaker 1: to gauge what the habits and behaviors are with food,

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Speaker 1: to make sure you're on the same page, because when

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Speaker 1: you write down a diet plan or suggestions, it's very

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Speaker 1: different to how it sometimes looks on a plate, and

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Speaker 1: so I get that feedback so I can make sure

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Speaker 1: that we're getting the results that we're working towards and

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Speaker 1: seeing any patterns of behavior.

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Speaker 2: And just in the last few weeks.

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Speaker 1: Sometimes when food diary or photos of different meals will

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Speaker 1: come through, and whilst it's probably an improvement on what

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Speaker 1: my client has started with or you would describe it

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Speaker 1: as healthy, there's often tweaks I need to make as

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Speaker 1: a dietician to achieve the ratios from a mac nutrient

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Speaker 1: perspective that I need or you know, cut back a

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Speaker 1: little bit in places. So for a common example is

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Speaker 1: the serving sizes of protein are often too big at night,

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Speaker 1: and there's maybe one vegetable on the plate, whereas I

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Speaker 1: want a much smaller serve of protein and I want

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Speaker 1: two or three different colored vegetables. So my client might

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Speaker 1: be looking at their plate and it's got a beautiful

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Speaker 1: piece of salmon and some green veggies, and they think

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Speaker 1: I'm being so healthy and I'm being so good, and

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Speaker 1: then they're often annoyed that I point out that it's

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Speaker 1: not quite right. So they might be like, oh, but

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Speaker 1: you said, you know, it should be protein and vegetables,

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Speaker 1: and I said, yes, but I want it to be

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Speaker 1: a mixture of different vegetables.

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Speaker 2: I want the different bulk there. And so there's sort of.

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Speaker 1: That chewing and throwing that comes sometimes when, particularly as

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Speaker 1: adult women who are used to directing ourselves, when we're

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Speaker 1: getting feedback someone's we're.

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Speaker 2: A bit resistant of it.

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Speaker 1: We don't necessarily being like told what to do, and

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Speaker 1: so it's a really sensitive topic. And you know, I

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Speaker 1: go back and forth clients over time and work with

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Speaker 1: them on the stage of change they're up to and

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Speaker 1: craft something that works for them. But I wanted to

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Speaker 1: talk about the common thing that happens with all of

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Speaker 1: us as human beings. And this isn't just my clients

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Speaker 1: or your clients or even individuals, but certainly at times

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Speaker 1: relevant to even us. Is that what I find in

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Speaker 1: day to day life, where there is so much food around,

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Speaker 1: that there are so many little weekly nuances that change

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Speaker 1: what we're eating, that even though we think we're eating

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Speaker 1: really well, if you added up all the extras, it's questionable.

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Speaker 1: So I'll give you an example. It's just been Halloween.

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Speaker 1: So often on the weekends we will have more indulgent food.

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Speaker 1: You might have been to a restaurant meal, you might

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Speaker 1: have had pizza on Friday night, you might have had

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Speaker 1: two or three glasses of wine. So already we're having

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Speaker 1: a higher calorie load for part of those meals. And

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Speaker 1: then this week, when I'm having diaries come through, I'll

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Speaker 1: have a few chocolates thrown in, or a takeaway meal

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Speaker 1: because there was trick of treating going on, or a

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Speaker 1: platter because people were at other people's homes.

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Speaker 2: And then each night that people will.

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Speaker 1: Have a treat or a biscuit, or there was a

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Speaker 1: celebration at the office. And I think what happens is

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Speaker 1: even though we I think that we're eating really healthy

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Speaker 1: most of the time, if you break it down, there's

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Speaker 1: actually on most days a high calorie treat or extra

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Speaker 1: meal going in, which is derailing the diet. And the

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Speaker 1: reason I wanted to talk about it because when there

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Speaker 1: is a belief that people eating healthy and should be

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Speaker 1: getting the results and they're not, they get resentful of

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Speaker 1: it and are annoyed about it. But I think it's

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Speaker 1: a good reminder that on a day to day basis,

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Speaker 1: there's plenty of extras that slip in, particularly leading into Christmas.

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Speaker 1: So things leand that I would describe as extras high

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Speaker 1: calorie food that you can't be expecting to lose weight.

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Speaker 2: Are anything take away.

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Speaker 1: I don't care if it's a healthier choice, it's still takeaway.

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Speaker 2: If it's fried food.

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Speaker 1: Any kind of chips, you know, fries on the side

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Speaker 1: of a meal, a schnitzel at a pub, already, the

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Speaker 1: schnitzel is the meal off. You don't think get the

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Speaker 1: chips and the wine as well. So it's those things

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Speaker 1: we think we're making a healthy choice at the pub,

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Speaker 1: or you go to the tire place and you have

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Speaker 1: a stir fry and don't have rice, so you think

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Speaker 1: it's healthy, but it's still high calorie, so you still don't.

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Speaker 1: Then get the wine as well, plus the couple of

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Speaker 1: kids chocolates, plus the little dip platter. So I think

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Speaker 1: it's a good reminder coming into the end of the

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Speaker 1: year that you really have to differentiate the high calorie

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Speaker 1: indulgent food for all the little extras, because the issue

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Speaker 1: I'm having is that people are getting annoyed because they

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Speaker 1: think they're doing it and they say, yeah, but you're

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Speaker 1: doing it sixty percent and to get results, it's got

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Speaker 1: to be ninety percent.

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Speaker 2: So I know you think you're eating well.

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Speaker 1: But it's still not as tight as it needs to

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Speaker 1: be because there's so many of those things that come

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Speaker 1: in on a weekly basis that we just discard because

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Speaker 1: we're like, oh, well, you know, I needed to treat

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Speaker 1: that day, or everyone was having pizza, which is absolutely fine.

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Speaker 1: But if the goal is fat loss and you're getting frustrated,

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Speaker 1: that'll be the reason you've got to clean it up

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Speaker 1: right up for a period and really isolate those extras

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Speaker 1: rather than being annoyed that you can't have those little

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Speaker 1: extras every day and that you just because you think

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Speaker 1: it's healthy doesn't mean it's the right balance fat loss.

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Speaker 3: Yeah, And I think it's a good time of year

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Speaker 3: as that reminder because there is just so much around

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Speaker 3: in the environment at the moment.

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Speaker 2: Like it's Australia.

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Speaker 3: We don't even really do Halloween, but like we kind

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Speaker 3: of do, do you know what I mean. It's not

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Speaker 3: even like a big holiday for us, yet so many

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Speaker 3: people are having so many extra chocolates and treats and

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Speaker 3: they're buying it all. Like my hubby said to me,

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Speaker 3: are you gonna buy all the chocolate for the trick

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Speaker 3: or treats? And I was like, if I'm being honest, no,

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Speaker 3: because you and me went out that night and we

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Speaker 3: went to a lovely show and I was like, I'm

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Speaker 3: not even home and b I'm just like I don't.

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Speaker 2: You're a bit grit shy though that was big. There

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Speaker 2: was trigger traders at your house.

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Speaker 1: You could have given them a mass bar Like that

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Speaker 1: was a bit stingy. But it's big in Sydney, it's

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Speaker 1: very big.

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Speaker 2: In Citny. It's not big.

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Speaker 1: Hero Live.

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Speaker 3: But I'm not just buying bags and bags of chocolates

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Speaker 3: for like maybe one poor kid to come to my door,

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Speaker 3: like we had stuff like sure, but I'm not gonna

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Speaker 3: buy bags and bags around. So it's in the environment

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Speaker 3: because at this time of year, there is so much

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Speaker 3: in the environment already that we don't want to add

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Speaker 3: to it if the goal is fat loss. But like

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Speaker 3: you said, I think the hardest part for many people

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Speaker 3: myself included going through my own postpartum kind of fat

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Speaker 3: loss journey the moment myself is the accessibility of it.

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Speaker 3: And it's also that balance. Like as dieticians, when we

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Speaker 3: talk about balance, we're really talking about eating well seventy

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Speaker 3: eighty percent of the time. Now, if you're talking about

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Speaker 3: fat loss, as Sussy said, you need to tighten up

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Speaker 3: that balance a little bit, like it kind of needs

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Speaker 3: to be majority whole food, pretty clean and lean stuff,

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Speaker 3: you know, eighty eighty five ninety percent of the time

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Speaker 3: if you're really looking to get those results, and I

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Speaker 3: think for most people, if they're being honest, it's kind

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Speaker 3: of like fifty sixty seventy percent max. Or they have

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Speaker 3: a really couple of good days where they're super strict

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Speaker 3: and on point, and then a couple of days off

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Speaker 3: and that's those few days off. It's not just a

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Speaker 3: meal off. It's not just you know, a little extra

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Speaker 3: bit of morning tea. It's kind of like two or

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Speaker 3: three days off a plan and then they're back on

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Speaker 3: the plan again. So it's that on again, off again

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Speaker 3: for multiple days that is derailing so many people. So

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Speaker 3: it's a great time of year to even just take

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Speaker 3: a little drop down of what you're eating, you know,

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Speaker 3: maybe across tools three days, and take an honest reflection

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Speaker 3: of that, and if you're not getting the results that

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Speaker 3: you're after, perhaps it's time to really reconsider that balance,

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Speaker 3: particularly at this time of year because it is a

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Speaker 3: little harder, and maybe think about investing in a coach

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Speaker 3: for a little bit of accountability, or giving yourself that

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Speaker 3: accountability by you know, documenting what you are eating, or

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Speaker 3: just doing a bit of a pantry cold this time.

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Speaker 3: If you've got a lot of snacks, a lot of treats,

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Speaker 3: a lot of chocolate lying around from Halloween that's still

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Speaker 3: in the house, perhaps get rid of it, because let's

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Speaker 3: be honest, our kids don't need it.

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Speaker 2: They don't.

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Speaker 3: It's a lovely treat, it's a thing if you want

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Speaker 3: to do trickle treating with your family. But if it's

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Speaker 3: still hanging around in the house days or weeks later.

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Speaker 3: It's not necessary put it that way.

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Speaker 1: Because I think what I observe with women in particular

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Speaker 1: is that they'll just and this is a female thing.

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Speaker 1: I don't know if it's proven or because women spend

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Speaker 1: a lot of time in the kitchen, but they nibble

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Speaker 1: all the time. So, for example, if there is a

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Speaker 1: couple of mentos, because I'm just thinking what's in our halloween?

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Speaker 1: You know, I have a blanket rule no lollies. I

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Speaker 1: just think lollies are such a risky food because you

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Speaker 1: have one too, you have ten, and it's so concentrated

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Speaker 1: in sugar.

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Speaker 2: I'd rather people have a chocolate.

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Speaker 1: But you know, you have one or two mentos here

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Speaker 1: and another two there, and that adds up to, you know,

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Speaker 1: a couple of hundred extra calories. There's your weight loss.

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Speaker 1: So I think that we minimize the extras and we think, oh,

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Speaker 1: it's just that. Another example is when people go to

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Speaker 1: the airport, because that people are traveling a lot more now,

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Speaker 1: particularly coming up into holidays, so they'll be like, oh, well,

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Speaker 1: I just had a coffee at the airport and I

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Speaker 1: just had If you use the word just before the food.

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Speaker 2: You're minimizing it.

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Speaker 1: I just had, I just had, I just had one slice,

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Speaker 1: you know, and so thinking of it more as an

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Speaker 1: actual meal and a decision, not just letting those mindless

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Speaker 1: things slip in. So, you know, people are very sometimes

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Speaker 1: negative to food rules. They're like, it's too controlling and

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Speaker 1: it's limiting, and it's promoting restrictive eating.

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Speaker 2: I actually don't believe that to be true.

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Speaker 1: I think in environments where there's food around all the time,

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Speaker 1: you have to have rules otherwise you just constantly overeat.

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Speaker 1: So rules like I don't eat lollies, or I don't

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Speaker 1: eat sweet food in the day, or I don't eat

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Speaker 1: the kids food as very powerful because we're not saying

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Speaker 1: you can't go and have a beautiful meal out. We're

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Speaker 1: saying don't waste calories on mindless munching, which is rife.

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Speaker 1: So if you know, it's time to get a little

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Speaker 1: bit honest and be like, oh, well, actually I have

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Speaker 1: a biscuit when I'm out with a friend, or a

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Speaker 1: bit of the banana bread and I had to or

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Speaker 1: three mentos while I was cooking the dinner.

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Speaker 2: You know, it adds up. That's your weight loss right there.

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Speaker 1: So I think it's a bit of honesty, a bit

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Speaker 1: of self reflection and.

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Speaker 2: A bit of not a bit of entitlement that you

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Speaker 2: just can't nibble all the time.

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Speaker 1: We need a rest, and particularly coming into this time

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Speaker 1: when there's a lot of celebrations, if it's just something extra,

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Speaker 1: you probably don't need it.

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Speaker 3: Just a little bit of food for thought. On today's

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Speaker 3: midweek motivational.

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Speaker 2: Episode and absolutely, Susie.

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Speaker 3: We're talking about our product review this week and one

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Speaker 3: of my lovely coaches sent this through to me. She

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Speaker 3: eats a largely plant based art and she's like, but

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Speaker 3: have you tried this yoga? And I was like, no, no, love,

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Speaker 3: we don't.

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Speaker 2: I don't do plant based yoga. She's like, just get

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Speaker 2: it a go.

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Speaker 3: And I was like, I will review it on the

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Speaker 3: podcast for you anyway. So it's a Vartasloi brand, and

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Speaker 3: we do love Vatasoi and we have I think in

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Speaker 3: the Pasty reviewed their plant based yoga. Now I think

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Speaker 3: they've added oat into it, So it's a Varta soy

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Speaker 3: oat yogat. I've chosen the vanilla one. It's got a

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Speaker 3: four star health rating, and if you understand what the

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Speaker 3: health star ratings are, about you can understand a little

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Speaker 3: bit more about how they're comparing the same types of

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Speaker 3: food within that range. So it's got four stars compared

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Speaker 3: to a lot of other yogurts on the market. It

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Speaker 3: doesn't mean that necessarily yogurt is better than olive oiler,

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Speaker 3: olive oil is better than salmon, or salmon is better

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Speaker 3: than chocolate. We're not comparing outside of its own set

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Speaker 3: product basically, So this is full styles compared to all

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Speaker 3: of the other yogurts out there, and for a plant

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Speaker 3: based yogurt suus, it's pretty good. Like it's plant based,

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Speaker 3: it's obviously dairy free. Is this Australian brand? We do

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Speaker 3: like Fighter SOI so per serving they come in these

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Speaker 3: little small tubs, so they're great for portion control. I

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Speaker 3: think a serve is one hundred and forty grams, so

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Speaker 3: it's a decent amount as a snacker as part of

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Speaker 3: like a bit of a breakfast option if you need

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Speaker 3: plant based per serving. For the little one forty gram tub,

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Speaker 3: six hundred kido jewels, which is roughly one hundred and

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Speaker 3: fifty calories, got five point three grams of protein, so

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Speaker 3: actually a pretty good amount of protein for plant based

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Speaker 3: yoga you look at any coconut yogurt on the market,

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Speaker 3: you're basically thinking, you know, zero to one gram of

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Speaker 3: protein max. So I like that it's got nearly five

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Speaker 3: and a half grams of protein in the serving. It's

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Speaker 3: got four point three grams of fat, with two point

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Speaker 3: one grams of that being saturated fat, nineteen point seven

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Speaker 3: grams of carbs with nine point nine grams of that.

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Speaker 3: In terms of sugar, which I think a lot of

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Speaker 3: them are largely natural based, will go through the ingredients

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Speaker 3: in a moment. It's got a little bit of dietary

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Speaker 3: fiber point seven grams and they're obviously coming from the oats,

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Speaker 3: and some beata glucen in there as well, which is

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Speaker 3: great for our people out there that need a little

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Speaker 3: bit of help with their cholesterol. And it's also got

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Speaker 3: some fortifications SUSI was so like seeing a plant based yogurt.

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Speaker 3: Calcium one hundred and seventy milligrams are served, which is

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Speaker 3: roughly about twenty percent of the recommended daily intake for

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Speaker 3: most healthier TODs buttamin B twelve, which is interesting point

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Speaker 3: to eight micrograms there, and vitamin D as well, one

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Speaker 3: microgram there as well, and it's got some added probotics

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Speaker 3: in their one hundred and forty million CFU, which sends

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Speaker 3: for colony formation units, I think, so it's a good amount.

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Speaker 3: It's a small amount of probotics in there, but again

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Speaker 3: some nice additions to a plant based yogurt, which a

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Speaker 3: lot of other you know, coconut type yogurts on the

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Speaker 3: market don't have. So it's it's quite good in terms

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Speaker 3: of the nutritional pandel. And then when we look at

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Speaker 3: the ingredients, it's ninety one percent oat yogurt, so that

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Speaker 3: oat yogurt is made up with oat milk which is

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Speaker 3: made up with water and oats and some oat flour,

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Speaker 3: and then it's got some pea protein, so that explains

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Speaker 3: the little boost in terms of protein in this little TUBSUSI,

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Speaker 3: which is nice to see. The pea protein is about

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Speaker 3: four point six percent of that being made up of

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Speaker 3: sugar cocoa, but a tapioca flower, top, yoga starch, some

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Speaker 3: calcium minerals in their, a little bit of sea salt,

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Speaker 3: some live vegan cultures, and our extra vitamins vitamin D

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Speaker 3: and vitamin to B twelve. Then there's a vanilla blend

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Speaker 3: in there which is nine percent. In that there's water, sugar,

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Speaker 3: rice starch, and vanilla bean and some acidity regulators, which

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Speaker 3: is very normal in a shelf based yogurt as well.

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Speaker 3: So there is a little bit of added sugar in this,

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Speaker 3: but like a lot of plant based milks on the

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Speaker 3: market as well, a lot of them have a little

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Speaker 3: bit of added sugar as well. So it's not something

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Speaker 3: that I would say is the cleanest nutritional panel, but

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Speaker 3: it is something that you need to formulate foods to

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Speaker 3: make them better nutritionally overall. Right, So we're boosting up

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Speaker 3: the amount of protein in this yogurt. The calories are

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Speaker 3: relatively low, like for a plant based yogurt, around one

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Speaker 3: fifty calories for a type I'm really happy with my

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Speaker 3: client susy. And then of course we have the added

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Speaker 3: edition of the nutrients and the sugar is in there.

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Speaker 3: Obviously from a taste perspective, now, I personally haven't tried this,

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Speaker 3: but I've heard on good authority from numerous people, but

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Speaker 3: it's quite tasty. It's quite a good one for a

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Speaker 3: plant based yogurt. So that means that some of my

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Speaker 3: vegan clients are getting in a little bit of added

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Speaker 3: sugar through a better quality plant based yogurt. I'm pretty

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Speaker 3: happy with that, Susi and I look at other areas

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Speaker 3: in the diet where we can actually minimize some of

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Speaker 3: those added sugars. How do you feel about the vatasoil

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Speaker 3: oat yogurt.

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Speaker 2: I think it's one of the best I've seen.

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Speaker 1: I particularly love one hundred and sixty eight milligrams of

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Speaker 1: calcium B twelve and vitamin D outstanding fortification. I would

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Speaker 1: give this to my clients as an afternoon snack with

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Speaker 1: five munchmes to get the protein up around thirteen fourteen

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Speaker 1: as a snack, so I would certainly use it if

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Speaker 1: people liked it. I think always the issue with plant

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Speaker 1: based yogat is that it's much lower in protein and

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Speaker 1: people don'tsori.

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Speaker 2: Like the taste.

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Speaker 1: Oh, the sugars aren't great, but it's still I can

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Speaker 1: work with it, you know what I mean in terms

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Speaker 1: of a snack, or you could do nuts like almonds

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Speaker 1: and be berries with it to bulk up the protein.

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Speaker 1: But yeah, I think it looks really good and I

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Speaker 1: love that fortification. So for people who want a plant

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Speaker 1: based diet struggling to get calcium, it would be a

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Speaker 1: smart daily addition to the diet. So nice, fine, I

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Speaker 1: like it. And then to wrap us up to daily

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Speaker 1: an we're always on the lookout for healthy recipes, and

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Speaker 1: indeed we're in the process of putting together a recipe

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Speaker 1: book which won't be out for several months, but we're

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Speaker 1: all over the recipes at the moment here the nutrition couch.

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Speaker 1: So one of the frequent pieces of feedback I have

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Speaker 1: for clients is that I when I see a breakfast

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Speaker 1: that's just like white, so like oats, yogurt, or even

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Speaker 1: just toasts like ham, cheese or just even eggs on toast,

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Speaker 1: I'm like, where's the veggies? Like, can we just get

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Speaker 1: some color? And it's one because we're obsessed with vegetables

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Speaker 1: because we're dietitians. But it's sort of it's good for

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Speaker 1: your skin, but it keeps your blood glucose levels regulated

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Speaker 1: through the morning. It bulks the meal. So we want

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Speaker 1: to have that veggie bulk in every meal if possible,

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Speaker 1: because we know it will keep you full of for longer.

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Speaker 2: But it is tricky at breakfast. Don't get me wrong.

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Speaker 1: I do this little hash I want to share with you.

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Speaker 1: It's a breakfast hash, and it's a great thing to

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Speaker 1: just cook on the weekend in bulk and then just

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Speaker 1: add it through the day. So I just do cup

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Speaker 1: of sweet potato, half a red onion, zucchini, and parsley

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Speaker 1: with extra virgin olive oil. So it's literally just two

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Speaker 1: minutes in the pan. You could put any veggie in that.

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Speaker 1: Now sweet potato is adding a carb, so then you

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Speaker 1: can have it with eggs. You don't need toast, but

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Speaker 1: if you wanted to, you could just do pumpkin as

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Speaker 1: an alternative, or even red capsicum, and each week just

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Speaker 1: make some.

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Speaker 2: Of that up.

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Speaker 1: You can serve it with a little bit of fetter

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Speaker 1: parsley and just add it to your eggs in the morning.

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Speaker 1: Fantastic way to eat more veggies through the day, because

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Speaker 1: you know, some people are happy to have eggs and

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Speaker 1: they forget to put mushrooms or rocket and things with it.

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Speaker 1: I think if you cook that breakfast hash on the weekend,

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Speaker 1: then you've got it all week. It's just a really

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Speaker 1: nice way to get more veggies. You'll feel better, you

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Speaker 1: tell me, you'll be better, and you'll be fuller. You

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Speaker 1: won't have that sort of starvation at ten o'clock and

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Speaker 1: need to go and get a pastry. So just a

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Speaker 1: little trick to get more veggies into your breakfast meal

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Speaker 1: and a good one that can be pre prepared going

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Speaker 1: into a busy way.

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Speaker 3: Yeah, definitely. And if you've got a higher requirements they

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00:18:02,880 --> 00:18:04,640
Speaker 3: you're an athlete, you're doing a lot of activity, you're

437
00:18:04,640 --> 00:18:07,000
Speaker 3: training for half marathon, you've got kids that are growing,

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00:18:07,000 --> 00:18:10,000
Speaker 3: you've got bottomless pit teenagers. Add some extra eggs, a

439
00:18:10,040 --> 00:18:11,879
Speaker 3: little bit of extra oil or cheese in there, and

440
00:18:11,920 --> 00:18:13,920
Speaker 3: else with some flour as well, and really bulk it

441
00:18:14,000 --> 00:18:16,520
Speaker 3: up and make them almost into like breakfast fritters as well,

442
00:18:16,640 --> 00:18:18,080
Speaker 3: so you can kind of use them for the whole

443
00:18:18,080 --> 00:18:19,960
Speaker 3: family where you can meal prep them and just warm

444
00:18:20,000 --> 00:18:21,480
Speaker 3: them up in the morning and everyone can kind of

445
00:18:21,480 --> 00:18:24,320
Speaker 3: eat them as a nice savory breakfast option, because, particularly

446
00:18:24,359 --> 00:18:26,600
Speaker 3: for kids, a lot of the sugary based cereals on

447
00:18:26,640 --> 00:18:28,840
Speaker 3: the market they're not that great, and so finding a

448
00:18:28,880 --> 00:18:30,720
Speaker 3: little way to add some extra veggies in and for

449
00:18:30,760 --> 00:18:33,159
Speaker 3: growing kids of extra calories in as well, can be

450
00:18:33,200 --> 00:18:35,280
Speaker 3: a really smart option on the weekend where you do

451
00:18:35,359 --> 00:18:37,440
Speaker 3: have that little bit of extra time and you can

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00:18:37,480 --> 00:18:39,520
Speaker 3: sneak a little bit of extra veggies in. I make

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00:18:39,560 --> 00:18:42,000
Speaker 3: this one for Mia Susi, and they're mostly zucchini bass

454
00:18:42,080 --> 00:18:43,840
Speaker 3: but I do great a little bit of pumpkin and

455
00:18:43,960 --> 00:18:45,600
Speaker 3: some onion and garlic in there as well, and I

456
00:18:45,680 --> 00:18:47,680
Speaker 3: just put eggs in a bit of cheddar cheese through there,

457
00:18:47,840 --> 00:18:49,720
Speaker 3: and they crisp it up so nicely in the pan.

458
00:18:49,760 --> 00:18:52,160
Speaker 3: And she's pretty fussy, like most nearly two year old

459
00:18:52,200 --> 00:18:54,800
Speaker 3: toddlas are. But you really enjoys those ones. So they're

460
00:18:54,840 --> 00:18:56,760
Speaker 3: quite versatile. You can do quite a lot of different

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00:18:56,800 --> 00:18:58,640
Speaker 3: things with them. But as you said, you can really

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00:18:58,640 --> 00:19:00,800
Speaker 3: meal prep them up and just reheat during the weekend.

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00:19:00,840 --> 00:19:03,199
Speaker 3: I imagine they would freeze quite easy as well, so

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00:19:03,240 --> 00:19:05,119
Speaker 3: you can kind of do them in a big batch

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00:19:05,160 --> 00:19:06,600
Speaker 3: and that way you not feel like you have to

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00:19:06,680 --> 00:19:09,040
Speaker 3: kind of cook breakfast every single morning as well. Then

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00:19:09,040 --> 00:19:10,680
Speaker 3: you can just do your eggs up fresh each morning

468
00:19:10,720 --> 00:19:12,920
Speaker 3: however you like them, yeap one hundred percent?

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Speaker 1: All right. Well, that brings us to the end of

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00:19:14,840 --> 00:19:18,760
Speaker 1: another Midweek Motivational episode. If you haven't done so, please

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00:19:18,760 --> 00:19:21,199
Speaker 1: subscribe and tell your friends so we can continue to grow.

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00:19:21,600 --> 00:19:25,480
Speaker 1: And we have got our two new live webinars.

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00:19:25,400 --> 00:19:27,720
Speaker 2: Why Wait and Pack Your Hormones?

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00:19:27,840 --> 00:19:31,920
Speaker 1: Pack your Hormones on the website The Christingcounch dot com

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00:19:32,000 --> 00:19:34,200
Speaker 1: and we will see you Sunday for our regular weekly

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00:19:34,240 --> 00:19:35,880
Speaker 1: episode drop See you soon.

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Speaker 3: Hee to you guys next week