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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 little.

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Speaker 1: Annoyed that you eat healthy and you're not losing weight

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

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

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

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

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Speaker 1: actually are.

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Speaker 3: I am Susie Burrow and I'm Leanne Would and.

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

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Speaker 1: with your podcast that keeps you up to date on

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Speaker 1: everything you need to know in the world of nutrition as.

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Speaker 2: Well as self reflection.

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Speaker 1: Today, Leanne has found a new plant based yogurt that

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Speaker 1: apparently tastes pretty good, and we have a quick and

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Speaker 1: easy and tasty way to get more veggies into your

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Speaker 1: daily diet.

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Speaker 2: So lean to kick us off today on.

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Speaker 1: This midweek motivational episode, I'll preference this case study by

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Speaker 1: saying it's not any client in particular, because what I'm

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Speaker 1: finding is I'll describe a client case study on the

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Speaker 1: potty and I'll have these messages come from several clients

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Speaker 1: saying are you talking about me?

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Speaker 2: And I really try not.

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Speaker 1: To specifically talk about any client one because we are dieticians,

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

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Speaker 1: you know, have patient confidentiality. So in general I might

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Speaker 1: have gauged things, but I'm not speaking about any particular client,

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

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

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Speaker 1: the 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 is a bit triggering,

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Speaker 1: it might be because it has some meaning, but it's

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Speaker 1: not intended to be negative, rather than just draw attention

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Speaker 1: to something which I do see going on. So and

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Speaker 1: when I'm working with my clients, particularly in the early phases,

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Speaker 1: you know they've come and they've committed to a program

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Speaker 1: because they want to work on their diet and generally

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Speaker 1: make some pretty big changes.

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Speaker 3: You know.

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Speaker 2: My area's hormones. I'm working with women.

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Speaker 1: Who have got twenty thirty forty k to lose weight.

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Speaker 1: It's often been a big issue for their entire lives.

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Speaker 1: They've got a history of insuring resistance pcos. You know,

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Speaker 1: this is a big burden for them. It's a big

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Speaker 1: deal and they've committed to a big program where we

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Speaker 1: work really intensely for a period of time. So in

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Speaker 1: the initial phases I have usually I do a daily

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Speaker 1: food diary with my clients.

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Speaker 2: Now it's not for compliance and.

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Speaker 1: For me to reprimand people when they're not doing the

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Speaker 1: right thing, but it's more for me to gauge what

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Speaker 1: the habits and behaviors are with food, to make sure

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Speaker 1: you're on the same page, because when you write down

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Speaker 1: a diet plan or suggestions, it's very different to how

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Speaker 1: it sometimes looks on a plate, and so I get

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Speaker 1: that feedback so I can make sure that we're getting

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Speaker 1: the results that we're working towards and seeing any patterns

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Speaker 1: 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 macro 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

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Speaker 2: of that.

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Speaker 1: Chewing and throwing that comes sometimes when, particularly as adult

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

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Speaker 1: 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 told what to do, and so

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

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

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

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

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Speaker 1: about the common things that happens with all of us

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

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

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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. And then

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Speaker 1: each night that people will have a treat or a biscuit,

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Speaker 1: or there was a celebration at the office. And I think,

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Speaker 1: what happens is even though we I think that we're

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Speaker 1: eating really healthy most of the time, if you break

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Speaker 1: it down, there's actually on most days a high calorie

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Speaker 1: treat or extra meal going in, which is derailing the diet.

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Speaker 1: And the reason I wanted to talk about it because

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Speaker 1: when there is a belief that people eating healthy and

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Speaker 1: should be getting the results and they're not, they get

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Speaker 1: resentful of it and are annoyed about it.

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Speaker 2: But I think it's a.

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Speaker 1: Good reminder that on a day to day basis, there's

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

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Speaker 1: So things leannd 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 1: are anything take away. I don't care if it's a

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Speaker 1: healthier choice, it's still takeaway. If it's fried food, any

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

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

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

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

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

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Speaker 1: you go to the tireplace and you have a stir

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Speaker 1: fry and don't have rice, so you think it's healthy,

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

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

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Speaker 1: plus the little dip platter. So I think it's a

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Speaker 1: good reminder coming into the end of the year that

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Speaker 1: you really have to differentiate the high calorie indulgent food

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Speaker 1: for all the little extras, because the issue I'm having

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Speaker 1: is that people are getting annoyed because they think they're

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

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

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Speaker 1: ninety percent. 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 for 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, like it's astray. We

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

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Speaker 3: do you know what I mean. It's not even like

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Speaker 3: a big holiday for us, yet so many people are

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Speaker 3: having so many extra chocolates and treats and they're buying

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Speaker 3: it all. Like my hubby said to me, are you

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Speaker 3: gonna buy all the chocolate for the trick or treats?

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Speaker 3: And I was like, if I'm being honest, no, A

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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.

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Speaker 1: Though that was a bad There was trigger traders at

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Speaker 1: your house. You could have given them a Mars bar.

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

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Speaker 1: It's very big and city.

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Speaker 2: It's not big 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

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

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

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

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

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

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

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

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Speaker 3: fat 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 Sissy 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.

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Speaker 2: It's not just a meal off.

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Speaker 3: It's not just you know, a little extra bit of

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Speaker 3: morning tea. It's kind of like too or three days

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Speaker 3: off a plan and then they're back on the plan again.

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Speaker 3: So it's that on again, off again for multiple days

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Speaker 3: that is derailing so many people. So it's a great

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Speaker 3: time of year to even just take a little drop

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Speaker 3: down of what you're eating, you know, maybe across tools

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Speaker 3: three days, and take an honest reflection of that, and

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Speaker 3: if you're not getting the results that you're after, perhaps

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Speaker 3: it's time to really reconsider that balance, particularly at this

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Speaker 3: time of year because it is a little harder, and

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Speaker 3: maybe think about investing in a coach for a little

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Speaker 3: bit of accountability, or giving yourself that accountability by you know,

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Speaker 3: documenting what you are eating, or just doing a bit

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Speaker 3: of a pantry cold this time. If you've got a

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Speaker 3: lot of snacks, a lot of treats, a lot of

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Speaker 3: chocolate lying around from Halloween that's still in the house,

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Speaker 3: perhaps get rid of it, because let's be honest, our

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Speaker 3: kids don't need it. They don't. It's a lovely treat.

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Speaker 3: It's a thing if you want to do trick or

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Speaker 3: treating with your family, But if it's still hanging around

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Speaker 3: in the house days or weeks later. It's not necessary

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Speaker 3: 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.

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Speaker 2: 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 1: You're minimizing it. I just had, I just had, I

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Speaker 1: just had one slice, you know, and so thinking of

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Speaker 1: it more as an actual meal and a decision, not

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Speaker 1: just letting those mindless things slip in. So, you know,

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Speaker 1: people are very sometimes negative to food rules. They're like,

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Speaker 1: it's too controlling and 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 a bit of not a bit

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Speaker 1: of entitlement that you 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 episode, Absolutely Susie, we're talking about our product

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Speaker 3: review this week and one of my lovely coaches sent

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Speaker 3: this through to me. She eats a largely plant based

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Speaker 3: art and she's like, but have you tried this yoga?

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Speaker 3: And I was like, no, no, love, we don't. I

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Speaker 3: don't do plant based yoga. She's like, just get a girl,

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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 Vartaslo brand, and

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

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

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Speaker 3: think they've added oats into it. So it's a Varta

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Speaker 3: soy oat yoga. I've chosen the vanilla one. I've got

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

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

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

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Speaker 3: of food within that range. So it's got four styles

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

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Speaker 3: It 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, Susy, it's pretty good. Like it's plant based,

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Speaker 3: it's obviously dairy free. It's this Australian brand we do

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Speaker 3: like Faighter soy so per serving. They come in these

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

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

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

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

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Speaker 3: need plant based per serving. For the little one forty

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Speaker 3: gram tub, six hundred kido jules, which is roughly one

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

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

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Speaker 3: based 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 total, 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 glucken 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. Susie with like seen 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. Vitamin 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 panel. 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

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Speaker 3: tub Susi, which is nice to see. The pea protein

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Speaker 3: is about four point six percent of that being made

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

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Speaker 3: some calcium minerals in there, 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 someone 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 of plant based yogurt. I'm

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Speaker 3: pretty happy with that. Susie and I look at other

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

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

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Speaker 3: vardasoil 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 yoga is that it's much lower in protein and

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Speaker 1: people don't dissorily.

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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 bears 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 whish, 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.

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Speaker 2: It bulks the meal.

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Speaker 1: So we want to have that veggie bulk in every

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Speaker 1: meal if possible, because we know it will keep you

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Speaker 1: full of for longer. But it is tricky at breakfast.

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Speaker 1: Don't get me wrong. I do this little hash I

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Speaker 1: want to share with you. It's a breakfast hash and

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Speaker 1: it's a great thing to just cook on the weekend

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Speaker 1: in bulk.

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Speaker 2: And then just add it through the day.

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Speaker 1: So I just do cup of sweet potato, half a

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Speaker 1: red onion, zucchini, and parsley with extra virgin olive oil.

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Speaker 1: So it's literally just two minutes in the pan. You

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Speaker 1: could put any veggie in that. Now sweet potato is

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Speaker 1: adding a carb, so then you can have it with eggs.

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Speaker 1: You don't need toast, but if you wanted to, you

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Speaker 1: could just do pumpkin as an alternative, or even red capsicum,

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Speaker 1: and each week just make some of that up. You

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

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Speaker 1: 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 week.

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Speaker 3: Yeah, definitely. And if you've got a higher requirement, say

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Speaker 3: you're an athlete, you're doing a lot of activity, you're

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Speaker 3: training for half marathon, you've got kids that are growing,

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Speaker 3: you've got bottomless pit teenageres. Add some extra eggs, a

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Speaker 3: little bit of extra oil or cheese in there, and

435
00:18:11,880 --> 00:18:13,920
Speaker 3: else with some flour as well, and really bulk it

436
00:18:14,000 --> 00:18:16,520
Speaker 3: up and make them almost into like breakfast fritters as well,

437
00:18:16,600 --> 00:18:18,040
Speaker 3: so you can kind of use them for the whole

438
00:18:18,080 --> 00:18:19,960
Speaker 3: family where you can meal prep them and just warm

439
00:18:19,960 --> 00:18:21,480
Speaker 3: them up in the morning and everyone can kind of

440
00:18:21,480 --> 00:18:24,280
Speaker 3: eat them as a nice savory breakfast option, because, particularly

441
00:18:24,359 --> 00:18:26,560
Speaker 3: for kids, a lot of the sugary based cereals on

442
00:18:26,600 --> 00:18:28,840
Speaker 3: the market they're not that great, and so finding a

443
00:18:28,840 --> 00:18:30,679
Speaker 3: little way to add some extra veggies in and for

444
00:18:30,760 --> 00:18:33,119
Speaker 3: growing kids some extra calories in as well, can be

445
00:18:33,160 --> 00:18:35,240
Speaker 3: a really smart option on the weekend where you do

446
00:18:35,359 --> 00:18:37,400
Speaker 3: have that little bit of extra time and you can

447
00:18:37,440 --> 00:18:39,480
Speaker 3: sneak a little bit of extra veggies in. I make

448
00:18:39,520 --> 00:18:42,119
Speaker 3: this one for Miasusi, and they're mostly zucchini based, but

449
00:18:42,119 --> 00:18:44,000
Speaker 3: I do great a little bit of pumpkin and some

450
00:18:44,040 --> 00:18:45,720
Speaker 3: onion and garlic in there as well, and I just

451
00:18:45,760 --> 00:18:47,680
Speaker 3: put eggs in a bit of cheddar cheese through there

452
00:18:47,840 --> 00:18:49,680
Speaker 3: and they crisp it up so nicely in the pan.

453
00:18:49,720 --> 00:18:52,160
Speaker 3: And she's pretty fussy, like most nearly two year old

454
00:18:52,160 --> 00:18:54,760
Speaker 3: toddlas are, but she really enjoys those ones. So they're

455
00:18:54,840 --> 00:18:56,760
Speaker 3: quite versatile. You can do quite a lot of different

456
00:18:56,760 --> 00:18:58,560
Speaker 3: things with them. But as you said, you can really

457
00:18:58,640 --> 00:19:00,800
Speaker 3: meal prep them up and just reheat them during the weekend.

458
00:19:00,800 --> 00:19:03,159
Speaker 3: I imagine that would freeze quite easy as well, so

459
00:19:03,200 --> 00:19:05,119
Speaker 3: you can kind of do them in a big batch

460
00:19:05,119 --> 00:19:06,600
Speaker 3: and that way you not feel like you have to

461
00:19:06,640 --> 00:19:09,000
Speaker 3: kind of cook breakfast every single morning as well. Then

462
00:19:09,000 --> 00:19:10,720
Speaker 3: you can just do your eggs up fresh each morning

463
00:19:10,720 --> 00:19:11,840
Speaker 3: however you like them.

464
00:19:12,040 --> 00:19:12,960
Speaker 2: Yeah, 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 --> 00:19:18,720
Speaker 1: another Midweek Motivational episode. If you haven't done so, please

467
00:19:18,760 --> 00:19:21,159
Speaker 1: subscribe and tell your friends so we can continue to grow.

468
00:19:21,560 --> 00:19:25,560
Speaker 1: And we have got our two new live webinars, Why

469
00:19:25,600 --> 00:19:30,560
Speaker 1: Wait and Hack your Hormones Pack your Hormones on the website,

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00:19:30,560 --> 00:19:33,000
Speaker 1: the utiltingcouch dot com and we will see you Sunday

471
00:19:33,080 --> 00:19:35,840
Speaker 1: for our regular weekly episode drop see you soon

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00:19:36,000 --> 00:19:40,520
Speaker 3: Git to you guys next week