WEBVTT - Head Hunger Vs. True Physical Hunger. Nutrition For Hypothyroidism (Under-active Thyroids). Achieving the Right Fat Balance for Your Meals. 0:00:00.360 --> 0:00:02.480 Do you spend a lot of time thinking about your 0:00:02.520 --> 0:00:05.720 food and meal timings? Do you have no issue tracking 0:00:05.760 --> 0:00:08.840 calories or macros yet could not say if you were 0:00:08.920 --> 0:00:11.560 ever really hungry when it came to a meal time. 0:00:12.280 --> 0:00:14.800 Do you eat the same meals and snacks most days, 0:00:14.840 --> 0:00:17.960 regardless of how you feel or what you're actually doing 0:00:18.520 --> 0:00:20.759 being a little out of touch with your hunger? And 0:00:20.880 --> 0:00:24.520 instead are you eating with your head? Today we discuss 0:00:24.640 --> 0:00:27.400 head versus hunger based eating and how to get a 0:00:27.440 --> 0:00:30.240 little more in touch with your true physical hunger and 0:00:30.360 --> 0:00:33.720 formless cues to help aid the self regulation of food 0:00:33.760 --> 0:00:37.120 intake and support weight control. Hi, I'm Leanne. 0:00:36.840 --> 0:00:39.840 Ward and I'm Sissy Burrow and as a credited practicing. 0:00:39.440 --> 0:00:42.640 Dieticians, we bring you the Nutrition Couch, a bio weekly 0:00:42.760 --> 0:00:45.800 chat on everything going on in the world of nutrition 0:00:46.479 --> 0:00:49.559 now as well as head versus hunger eating. Today we're 0:00:49.600 --> 0:00:52.920 discussed getting your fat balance right and our client case 0:00:52.920 --> 0:00:55.080 study looks at what to eat if you have an 0:00:55.160 --> 0:00:58.960 underactive thyroid. But to kickstart today is Sussy, I hear 0:00:59.040 --> 0:01:01.880 you've found a new how big congratulations is in order? 0:01:02.000 --> 0:01:04.240 Thank you. It's quite funny actually, because we both have 0:01:04.280 --> 0:01:07.040 been living in you're living in a nice family apartment. 0:01:07.080 --> 0:01:09.119 But I've been living in a rental for about six 0:01:09.200 --> 0:01:11.720 to seven months, looking for a house, really living like 0:01:11.760 --> 0:01:15.399 a UNI student, and finally the universe has come good 0:01:15.400 --> 0:01:17.600 and has found me at a beautiful home, but most 0:01:17.600 --> 0:01:20.880 importantly a house that I can do my food pictures in, 0:01:21.360 --> 0:01:23.400 because what I forgot when I came back to my 0:01:23.680 --> 0:01:26.360 rental was that I have no light in this kitchen. 0:01:26.480 --> 0:01:29.280 And now so much of our content is about shooting 0:01:29.480 --> 0:01:32.319 food all day, so I literally have not been able 0:01:32.319 --> 0:01:35.520 to shoot for months, which has been really challenging. So 0:01:35.880 --> 0:01:37.960 my new house has a walk in pantry that I'm 0:01:38.000 --> 0:01:40.880 going to deck out like one of those Instagram pantrees. 0:01:41.240 --> 0:01:44.720 I'm getting your appliances, I'm getting a good fridge, and 0:01:44.800 --> 0:01:47.320 I am just going to be in kitchen heaven as 0:01:47.360 --> 0:01:50.720 a dietician who can shoot food. So how many weeks 0:01:50.760 --> 0:01:53.480 have I got to go? Five weeks home? And it's 0:01:53.520 --> 0:01:55.760 also a very large home, which means that when you 0:01:55.800 --> 0:01:58.480 guys come up, there'll be plenty of room for you 0:01:58.520 --> 0:02:01.120 and David and me to stay so we can party 0:02:01.200 --> 0:02:03.360 on in Sydney. So it's very exciting time. I've been 0:02:03.360 --> 0:02:04.600 waiting a very long time for this. 0:02:04.760 --> 0:02:07.520 I'm so excited for you guys. And champagnees are absolutely 0:02:07.560 --> 0:02:08.239 in order. Right. 0:02:08.280 --> 0:02:11.320 We've got a champagne fridge, so absolutely, Chris, what's a 0:02:11.400 --> 0:02:14.720 cheese fridge? So I think champagne cheese fridge fantastic? 0:02:14.760 --> 0:02:16.280 Oh yeah, you gotta have both, right, you can't have 0:02:16.320 --> 0:02:16.960 one without the other. 0:02:17.160 --> 0:02:18.359 They go together one percent? 0:02:19.600 --> 0:02:21.840 All right, Well, Susie, if you get us started today. 0:02:22.040 --> 0:02:25.120 We talk a lot about hunger on the potties, So 0:02:25.440 --> 0:02:28.720 how do we learn to recognize and actually manage our hunger? 0:02:29.200 --> 0:02:31.680 For some people it's quite easy. But I'm sure you 0:02:31.760 --> 0:02:33.880 have as many clients as I do, Susie, who say, 0:02:34.320 --> 0:02:36.440 I don't think I've ever failed hunger? I couldn't remember 0:02:36.440 --> 0:02:38.639 the last time I failed hunger. I haven't felt hungry 0:02:38.639 --> 0:02:41.400 in ten years. Why does hunger come so easy to 0:02:41.440 --> 0:02:43.720 some people and not so easy to others? 0:02:43.720 --> 0:02:47.640 Susie, Well, I think that we program ourselves to eat 0:02:47.800 --> 0:02:50.360 according to many cues. You know, the biggest predictors of 0:02:50.400 --> 0:02:53.960 food consumption is availability and also eating with friends and family. 0:02:54.520 --> 0:02:56.160 And if you think about day to day life, you 0:02:56.160 --> 0:02:58.639 know you're going into an office, people go for coffee breaks, 0:02:58.639 --> 0:03:01.160 people bring in food. You know, you may not get 0:03:01.240 --> 0:03:03.640 lunch when you're actually hungry, so then you end up overeating. 0:03:03.760 --> 0:03:08.680 So the nature of busy life lends itself to eating 0:03:08.800 --> 0:03:11.480 at all random times. But also there's huge amounts of 0:03:11.520 --> 0:03:14.480 food available, like I compared, I think I've compared with 0:03:14.560 --> 0:03:16.880 this before, where if we think back to our grandparents 0:03:16.960 --> 0:03:19.360 or even great grandparents, now they started the day with 0:03:19.360 --> 0:03:21.640 a small bottle of cereal, a small sandwich at lunch, 0:03:21.680 --> 0:03:23.920 and a couple of chops and veggies for dinner. Like 0:03:23.960 --> 0:03:26.880 we literally eat up to double those calories just with 0:03:26.960 --> 0:03:29.720 the amount of food that's available. But the reason I 0:03:29.760 --> 0:03:31.880 wanted to talk about this so much was there's a 0:03:31.919 --> 0:03:34.880 couple of key cues that I get from clients that 0:03:35.040 --> 0:03:37.720 really reminded me this was a great topic to talk 0:03:37.720 --> 0:03:39.640 through it as soon as I mentioned them, I'm sure 0:03:39.760 --> 0:03:41.880 you will also have a couple of examples that spring 0:03:41.920 --> 0:03:44.560 to mind. So when I first set it cliently and 0:03:44.840 --> 0:03:47.560 I will get an idea of their lifestyle and the 0:03:47.560 --> 0:03:50.240 way they like to eat and their goals, and then 0:03:50.280 --> 0:03:53.160 I will design a meal plan specific for them with 0:03:53.240 --> 0:03:55.920 a range of different meal options and snack options that 0:03:55.960 --> 0:03:59.000 fit the macro and calorie profile that I am prescribing them, 0:03:59.240 --> 0:04:03.440 So it's not a diet per se. It's more ideas 0:04:03.600 --> 0:04:07.760 on structure and balance through the day to achieve the goal, 0:04:07.760 --> 0:04:11.880 which in many cases is weight loss. But what I 0:04:12.000 --> 0:04:15.000 find is I have clients who'll come to me and 0:04:15.080 --> 0:04:19.200 they'll say or they'll follow the meal plan as I've 0:04:19.200 --> 0:04:23.000 written it every single day. So I'll get their food 0:04:23.000 --> 0:04:27.000 diaries back and it will be every single day exactly 0:04:27.080 --> 0:04:29.600 as I've put it. And when I'll say to them 0:04:29.720 --> 0:04:32.400 something along the lines of oh are you hungry or 0:04:33.160 --> 0:04:34.880 did you feel like that, they were like, oh, well, 0:04:34.880 --> 0:04:38.279 it was on the plan, So they're eating certainly according 0:04:38.320 --> 0:04:41.400 to a sheet of paper or in the case of 0:04:42.160 --> 0:04:45.760 giving a macro prescription. So another example is that people 0:04:45.760 --> 0:04:48.080 will say how many calories do I need? How many 0:04:48.080 --> 0:04:51.080 grams of carbs and protein per meal, and then they'll 0:04:51.120 --> 0:04:54.239 track it in my fitness Pal and be eating according 0:04:54.279 --> 0:04:56.919 to that, regardless of what they feel like eating or volumes. 0:04:57.360 --> 0:04:59.239 Even if they don't feel like the full twelve hundred 0:04:59.320 --> 0:05:02.479 or sixteen hundred calories, delete them and then the other 0:05:03.080 --> 0:05:05.479 example I have is that my clients will send me 0:05:05.520 --> 0:05:07.560 a picture of a menu they're going out for dinner 0:05:07.839 --> 0:05:10.800 and they'll say what should I eat? And I'll say, 0:05:11.560 --> 0:05:13.000 I don't know, what do you feel like? I feel 0:05:13.080 --> 0:05:18.919 like yeah, because and it's a difficult concept when you've 0:05:19.160 --> 0:05:23.760 lost trust with your natural signals, physiological signals and are 0:05:23.760 --> 0:05:27.120 not confident in making those decisions. And this is this 0:05:27.320 --> 0:05:31.880 kind of area that's really difficult to define. But certainly 0:05:32.400 --> 0:05:35.920 there are targets in terms of rough calorie loads, rough 0:05:36.320 --> 0:05:41.240 protein and carbohydrate goals, but every single day is different hormonally, 0:05:41.839 --> 0:05:45.719 activity wise, age. You know, there'll be some days that 0:05:45.760 --> 0:05:48.159 you may only eat six hundred calories and there'll be 0:05:48.160 --> 0:05:50.599 other days you might eat sixteen hundred and still achieve 0:05:50.600 --> 0:05:53.640 weight loss if you listen to your body within reason. 0:05:54.440 --> 0:05:57.560 So there's an art to it, but the art is 0:05:57.600 --> 0:06:00.520 to always be checking in to say what do I 0:06:00.600 --> 0:06:03.480 feel like eating? Do I actually even feel like eating? 0:06:03.839 --> 0:06:06.400 My meal plan might say morning tea, but actually, if 0:06:06.400 --> 0:06:08.480 you don't need it, you don't have to shove it in. 0:06:09.160 --> 0:06:11.720 So you've got to always go back to what your 0:06:11.720 --> 0:06:14.400 body is telling you, and then when it's time for 0:06:14.440 --> 0:06:17.680 a meal or snack, just make sure that's balanced. Because 0:06:17.680 --> 0:06:20.200 it's not an exact science at all. Is it. You know, 0:06:20.240 --> 0:06:24.960 there's huge inaccuracy with calorie outputs with the numbers we 0:06:25.000 --> 0:06:28.040 put into my fitness power. So it's all just rough examples. 0:06:28.600 --> 0:06:31.000 And you know, one of the issues I guess and 0:06:31.080 --> 0:06:34.600 where the intuitive eating group fit into this is my 0:06:34.640 --> 0:06:38.200 observation is if you eat food or meals or snacks 0:06:38.200 --> 0:06:41.760 that you actually don't feel like. So, for example, you 0:06:41.960 --> 0:06:44.000 may have on a meal plan or a suggested snack 0:06:44.080 --> 0:06:46.640 is a nutbar or a cheese and crackers. Now if 0:06:46.640 --> 0:06:48.320 it gets to three or four o'clock in the afternoon 0:06:48.320 --> 0:06:50.240 and you actually don't feel like a cheese and crackers, 0:06:50.560 --> 0:06:52.039 but you eat it because that's what it's said on 0:06:52.080 --> 0:06:55.039 your plan, You'll keep eating until you actually satisfy what 0:06:55.080 --> 0:06:58.279 you're looking for. So, sure, you can use meal plans 0:06:58.320 --> 0:07:01.680 as ideas and guides, but it's also really important to 0:07:01.760 --> 0:07:03.599 always check in with self and say, actually, what do 0:07:03.680 --> 0:07:07.200 I feel like eating, because otherwise you won't be satisfied. 0:07:07.200 --> 0:07:09.920 And when you're not satisfied, that's what drives that seeking 0:07:09.960 --> 0:07:13.200 of food irrespective of hunger. And that's why when you 0:07:13.240 --> 0:07:17.160 are going to a special occasion a restaurant, my first 0:07:17.520 --> 0:07:19.680 feedback to my clients is actually what do you feel like, 0:07:20.400 --> 0:07:22.480 and then adjust it to fit. So if you really 0:07:22.520 --> 0:07:24.800 feel like a pastaf, well that's the time to have it. 0:07:24.880 --> 0:07:27.720 But if you fall after three mouthfuls because you're not 0:07:27.800 --> 0:07:29.400 used to having food, you can put it away and 0:07:29.440 --> 0:07:32.240 take it home and make sure you have vegetable sides, 0:07:32.680 --> 0:07:34.960 you know, and do it that way. But it's a 0:07:35.000 --> 0:07:37.000 real trust and it takes a lot of work with 0:07:37.080 --> 0:07:40.840 clients to work through that, and often anxiety almost because 0:07:40.840 --> 0:07:44.240 people are almost scared of skipping a meal. But yeah, 0:07:44.280 --> 0:07:46.560 I think it's a good question to sort of reflect 0:07:46.600 --> 0:07:49.760 on after you've listened to this. Am I eating according 0:07:49.760 --> 0:07:52.160 to my head? What my head's telling me to have 0:07:52.680 --> 0:07:55.960 as opposed to what my body's feeling like and the 0:07:56.000 --> 0:07:58.239 times that it's actually really feeling like eating. 0:07:58.840 --> 0:08:01.360 And it's a wonderful question is what do I actually 0:08:01.400 --> 0:08:04.320 feel like or what is my body actually asking me for? 0:08:04.560 --> 0:08:07.440 Because a lot of the time our head is looking 0:08:07.480 --> 0:08:10.360 to seek something that is feeling an emotional void, like 0:08:10.400 --> 0:08:13.480 if we've had a busy, stressful, anxious day. If where 0:08:13.680 --> 0:08:16.240 it's Friday night and we're single and we're by ourselves 0:08:16.280 --> 0:08:18.680 watching TV while all of our friends are coupled up 0:08:18.680 --> 0:08:21.440 in romantic relationships and out to dinner, we're gonna be 0:08:21.480 --> 0:08:23.520 feeling a bit lonely and a bit sorrow for ourselves. 0:08:23.560 --> 0:08:26.720 So if we eat with our head, we're always likely 0:08:26.800 --> 0:08:30.000 to choose the more soul foody type option and overeat 0:08:30.080 --> 0:08:34.560 it because we're eating for an emotional response, versus if 0:08:34.600 --> 0:08:36.480 we eat with our tummy, or we say what does 0:08:36.520 --> 0:08:39.920 my body actually need? I always say to my clients, Susie, 0:08:40.240 --> 0:08:42.360 fill up on whole foods first, and then have the 0:08:42.400 --> 0:08:45.160 soul food after. So fill up on what your body needs, 0:08:45.480 --> 0:08:47.440 and then give your head or your soul what it 0:08:47.480 --> 0:08:50.080 feels like afterwards. And I think it's a really good 0:08:50.920 --> 0:08:52.760 question that you ask when you go to a cafe, 0:08:52.800 --> 0:08:54.920 because too often clients will send us some menu and say, 0:08:54.960 --> 0:08:57.320 what's the lowest calorie option here? And you're right, we 0:08:57.360 --> 0:08:59.760 can have anything on the menu as long as we're 0:08:59.800 --> 0:09:02.880 making other changes or swaps throughout the rest of our 0:09:02.960 --> 0:09:04.800 day or maybe even throughout the rest of the week, 0:09:04.880 --> 0:09:07.440 depending on how heavy that meal might be. As long 0:09:07.480 --> 0:09:09.720 as we can make small changes in other areas, we 0:09:09.760 --> 0:09:11.959 can kind of make anything fit. We don't always have 0:09:12.040 --> 0:09:15.160 to have the healthiers option on the menu. If the 0:09:15.160 --> 0:09:17.679 goal is weight loss, even if the goal is general health. 0:09:17.920 --> 0:09:19.760 It's okay to have some pizza, it's okay to have 0:09:19.880 --> 0:09:22.640 some pasta, but trying our best to balance those meals. 0:09:22.640 --> 0:09:25.920 And as you said, the serving sizes at restaurants are 0:09:25.960 --> 0:09:29.560 so enormous that often we leave feeling pretty unwell and 0:09:29.640 --> 0:09:32.160 just bloated and overfull. And even I just get a 0:09:32.160 --> 0:09:34.200 lot of that brain fog if I tend to over eat, 0:09:34.240 --> 0:09:36.360 particularly the next day, it's not a very nice feeling. 0:09:36.640 --> 0:09:39.880 So honoring that hunger and yes, my body feels like 0:09:39.960 --> 0:09:42.600 some pasta, that's exactly what I want right now. Great, 0:09:42.920 --> 0:09:46.120 but my body will feel better by adding some vegetables 0:09:46.200 --> 0:09:48.600 or salad on the side, which we absolutely know. And 0:09:48.600 --> 0:09:50.760 then you get halfway through or three quarters through that 0:09:50.840 --> 0:09:53.000 pastor and you go, you know what, I'm actually starting 0:09:53.000 --> 0:09:54.800 to fill up and feel a bit sluggish. I'm not 0:09:54.800 --> 0:09:57.320 actually sure if this pastor is serving me. Well, let 0:09:57.360 --> 0:10:00.000 me just take a pause and put down my foet 0:10:00.120 --> 0:10:02.800 can reassess how I'm actually feeling. So you're right, there's 0:10:02.800 --> 0:10:05.000 a whole element of trust to that, and for some 0:10:05.080 --> 0:10:07.280 of us, if we haven't really been in tune with 0:10:07.360 --> 0:10:10.280 our hunger, fullness cues for many years, you know, perhaps 0:10:10.320 --> 0:10:13.160 even ten plus years. We can't expect this to be 0:10:13.200 --> 0:10:15.400 something that happens overnight. We can't expect us to go 0:10:15.440 --> 0:10:17.600 to a restaurant to be able to honor our hunger, 0:10:17.720 --> 0:10:20.280 put our walk down after we've eaten seventy five percent 0:10:20.280 --> 0:10:21.880 of the meal and say that's right, I'm done, I 0:10:21.880 --> 0:10:24.120 feel satisfied. This is going to take some time, and 0:10:24.160 --> 0:10:26.560 for many of my clients, Susie, it's months, if not, 0:10:26.800 --> 0:10:29.199 you know, six to twelve months of hard work to 0:10:29.320 --> 0:10:31.800 really tune into our body and naturally get in tune 0:10:31.800 --> 0:10:34.760 with those hunger signals again. Particularly feel somebody that's been 0:10:34.760 --> 0:10:36.640 doing you know, it's something like into and fasting for 0:10:36.720 --> 0:10:39.160 a really long time, where you just may never feel 0:10:39.240 --> 0:10:41.959 hungry at breakfast. You might really not feel hungry at all, 0:10:42.120 --> 0:10:44.520 and then used to having a large calorie intake throughout 0:10:44.520 --> 0:10:47.000 the night. If you're trying to regulate more your hunger 0:10:47.040 --> 0:10:49.440 and space those meals out throughout the day, which you 0:10:49.440 --> 0:10:51.600 know is good for a lot of sort of hormonal women. 0:10:51.840 --> 0:10:53.840 That's sort of a good strategy to do. It might 0:10:53.880 --> 0:10:55.840 be really hard to wake up and go. We'll have 0:10:55.880 --> 0:10:58.120 to wait till I'm hungry to actually eat. For some 0:10:58.200 --> 0:10:59.839 of us, it might be better to eat on the 0:11:00.200 --> 0:11:02.760 clock to begin with, which then helps kind of, I 0:11:02.760 --> 0:11:05.000 don't know, reset a metabolism and just give our body 0:11:05.040 --> 0:11:06.880 a bit of that boost and energy in the morning, 0:11:07.160 --> 0:11:09.719 and then over time you'll actually start to wake up 0:11:09.800 --> 0:11:12.440 feeling hungry in the morning. So I think there's some 0:11:12.520 --> 0:11:15.560 good strategies if you're someone that I guess isn't in 0:11:15.600 --> 0:11:18.400 tune with their hunger, Yes, it's important to regularly to 0:11:18.480 --> 0:11:21.640 sometimes get those hunger signals back, but we also don't 0:11:21.679 --> 0:11:24.880 want to be eating too regularly or constantly snacking and 0:11:24.960 --> 0:11:27.839 grazing all morning or all day long, because that can 0:11:27.880 --> 0:11:29.600 really take us away from our goals and it just 0:11:29.640 --> 0:11:32.520 doesn't really ever give our gut or our digestion time 0:11:32.600 --> 0:11:34.760 to have a bit of a rest and properly digest 0:11:34.800 --> 0:11:37.439 the food that we've had. So time between meals is 0:11:37.480 --> 0:11:41.000 absolutely important, but too long between meals can lead us 0:11:41.040 --> 0:11:43.679 into a whole other kind of range of issues as well, 0:11:43.720 --> 0:11:44.680 can't it true? 0:11:44.720 --> 0:11:48.040 And I noticed it as well, And I really agree 0:11:48.080 --> 0:11:51.680 with you about the intimate and fasting because I have 0:11:51.840 --> 0:11:55.160 a lot of that experience, particularly with my females. And 0:11:55.200 --> 0:11:56.760 what I then try and do is just put a 0:11:56.800 --> 0:11:59.200 couple of hundred calories within an hour or so of 0:11:59.240 --> 0:12:02.719 waking to try and basically stoke the fire and get 0:12:02.760 --> 0:12:05.560 things moving. So that's a really good point. But the 0:12:05.600 --> 0:12:08.720 other time I noticed that leanne is morning tea. Now 0:12:09.320 --> 0:12:11.760 I have a couple of client groups who eat morning tea, 0:12:11.840 --> 0:12:15.920 and one are teachers. Because teachers, morning tea is usually 0:12:15.920 --> 0:12:17.840 about eleven, and that's actually a time for them to 0:12:17.840 --> 0:12:20.440 eat lunch because the days early and busy, and the 0:12:20.520 --> 0:12:23.680 second lunch is too late. So I give them lunch 0:12:23.720 --> 0:12:25.360 at morning tea, and then I give them a second, 0:12:25.440 --> 0:12:28.520 lighter lunch later. But I'm arguing that I don't know 0:12:28.559 --> 0:12:31.680 if many of us really need morning tea because I 0:12:31.760 --> 0:12:35.360 find if I put something delicious there, you know, yogurt 0:12:35.400 --> 0:12:38.160 and granola, cheese and crackers, well who doesn't want to 0:12:38.160 --> 0:12:41.520 eat those foods. So then you've had your breakfast and 0:12:41.600 --> 0:12:44.360 it's sort of ten thirty eleven, and you sort of think, oh, well, 0:12:44.440 --> 0:12:47.360 morning tea time. So I think another question, as you 0:12:47.400 --> 0:12:50.400 go away from this chat this today and really be 0:12:50.440 --> 0:12:52.720 thinking about am I eating on autoqu or I'm actually 0:12:52.760 --> 0:12:55.320 thinking about what I feel like and timing and prepared 0:12:55.320 --> 0:12:57.480 to skip a meal if I'm not hungry. If you're 0:12:57.480 --> 0:12:59.520 a morning tea eater, unless you're up at the cracker 0:12:59.520 --> 0:13:02.040 door nexus sizing, or a surgeon so you'd come out 0:13:02.120 --> 0:13:04.959 of a surgery regularly at ten thirty eleven and are hungry, 0:13:05.280 --> 0:13:08.400 Or a teacher, I'm questioning if you really need that 0:13:08.440 --> 0:13:10.120 morning tea, and you're actually better to go through to 0:13:10.200 --> 0:13:13.080 early lunch, because my observation is that people have their 0:13:13.120 --> 0:13:15.240 breakfast and then a couple of hours later morning tea, 0:13:15.240 --> 0:13:17.640 which is usually sweet kind of food, so often a 0:13:17.679 --> 0:13:21.040 milk based coffee that's sweet, some fruit, and then they 0:13:21.080 --> 0:13:24.360 don't have lunch till later, and then it drives appetitle afternoon. 0:13:24.440 --> 0:13:26.520 So I would prefer my clients in general to have 0:13:26.559 --> 0:13:30.160 an early lunch, even eleven twelve, and then afternoon tea 0:13:30.200 --> 0:13:33.240 and go to four meals per day rather than five, 0:13:33.360 --> 0:13:36.200 because I don't know, unless you're little or a teenager, 0:13:36.400 --> 0:13:38.199 or as I set a teacher with that very early 0:13:38.240 --> 0:13:40.720 sort of day, I don't know. If I'm a big 0:13:40.760 --> 0:13:43.000 fan of morning tea. I don't eat morning tea. You know, 0:13:43.040 --> 0:13:44.840 I have my coffee and breakfast and then I'm really 0:13:44.880 --> 0:13:48.880 good until eleven twelve, you know, so I'm questioning if 0:13:48.920 --> 0:13:51.600 we really need that one Lanne, Is that harsh? No, 0:13:51.679 --> 0:13:53.280 I think it's a fair point, And I think do 0:13:53.320 --> 0:13:54.040 you eat morning tea? 0:13:54.200 --> 0:13:56.240 Yes, but I'm tall and active and I'm breastfas she's 0:13:56.280 --> 0:13:57.560 six foot, I eat all day long. 0:13:57.640 --> 0:13:58.600 Yeah, she's very tall. 0:13:58.720 --> 0:14:02.320 So yeah, But a lot of my clients, I would say, 0:14:03.000 --> 0:14:04.520 if I had to have a fifty to fifty split, 0:14:04.520 --> 0:14:07.360 i'd actually say probably sixty seventy percent of my clients don't. 0:14:07.520 --> 0:14:09.000 Most of them will have a coffee. I tend to 0:14:09.040 --> 0:14:10.840 move the coffee away from breakfast for a lot of 0:14:10.840 --> 0:14:13.360 my clients. Some of them have low ies, some of 0:14:13.360 --> 0:14:15.440 them are vegan vegetarians. It's important that we pulled the 0:14:15.440 --> 0:14:18.839 coffee outside of meals and other reasons. It just kind 0:14:18.840 --> 0:14:20.400 of keeps them going, like just that, you know, one 0:14:20.440 --> 0:14:22.920 hundred hundred and fifty calories at morning tea is enough 0:14:23.040 --> 0:14:24.960 just in a coffee based form to get them through 0:14:25.000 --> 0:14:26.760 to lunch. So we're not actually eating, but we are 0:14:26.800 --> 0:14:28.840 taking in some calories at morning tea. Yeah. 0:14:28.840 --> 0:14:30.480 Actually, when I went to the hospital, I used to 0:14:30.480 --> 0:14:32.520 have a coffee and a pundit of blueberries and that's 0:14:32.560 --> 0:14:34.880 about one hundred hundred and fifty calories, Whereas I just 0:14:34.960 --> 0:14:36.840 calculated a morning tea of my client this morning. It 0:14:36.880 --> 0:14:38.720 was three hundred. I said to her, come on, this 0:14:38.800 --> 0:14:40.640 is like a meal, you know, Like I know it's young, 0:14:40.800 --> 0:14:42.840 but yeah, so it's worth having a little look and 0:14:42.920 --> 0:14:44.920 questioning a few things. Or even if you do eat, 0:14:45.240 --> 0:14:46.640 can you cut back a little bit? Would you be 0:14:46.680 --> 0:14:48.840 okay with a piccolo coffee and a punea of berries 0:14:48.920 --> 0:14:51.960 or a mandarin rather than a more substantial snack that 0:14:52.000 --> 0:14:53.600 might be better placed in the afternoon. 0:14:53.760 --> 0:14:55.720 Oor, could you hold off breakfast a little more? If 0:14:55.760 --> 0:14:58.120 you're just someone that wakes up and eats breakfast first thing? 0:14:58.400 --> 0:15:00.320 Could you actually have it at your desk a minute 0:15:00.320 --> 0:15:02.240 you log in your computer. When I was at the hospital, 0:15:02.400 --> 0:15:04.040 this probably sounds terrible, but I used to eat my 0:15:04.040 --> 0:15:05.720 breakfast at my desk all the time. I'd log in, 0:15:05.760 --> 0:15:07.720 I'd check my emails, I'd go through the ward list, 0:15:07.800 --> 0:15:09.720 I'd look at my referrals, and I'd eat my overnight. 0:15:09.800 --> 0:15:11.760 Oh it's while I was doing that, because if I 0:15:11.840 --> 0:15:14.000 left for the hospital battle traffic. I used to live 0:15:14.000 --> 0:15:16.400 forty five minutes away in traffic was about an hour drive. 0:15:16.600 --> 0:15:18.080 When I lived on the North Side, had to come 0:15:18.080 --> 0:15:20.280 over to the South Side. At the hospital, I would 0:15:20.320 --> 0:15:22.280 have to eat breakfast at six am. I started work 0:15:22.280 --> 0:15:25.640 at seven seven thirty, and then basically by like nine am, 0:15:25.760 --> 0:15:27.120 I was like, crap, I'm hungry. 0:15:27.120 --> 0:15:27.920 What am I going to do? 0:15:28.960 --> 0:15:31.040 And so I would actually hold off my breakfast because 0:15:31.040 --> 0:15:33.080 I wasn't necessarily hungry when I woke up and I 0:15:33.280 --> 0:15:35.600 ate it. I was just doing it because it was convenient, 0:15:35.800 --> 0:15:37.800 and I sort of felt a bit bad eating at 0:15:37.800 --> 0:15:39.440 my desk, and I sort of said to my boss, 0:15:39.480 --> 0:15:41.240 I'm not really hungry, would you mind if you did that? 0:15:41.280 --> 0:15:42.920 And she didn't have a problem with it at all. She's like, 0:15:42.960 --> 0:15:44.520 as long as you're working while you're there, I don't 0:15:44.520 --> 0:15:46.960 really mind if you eat. So holding off your breakfast 0:15:47.000 --> 0:15:49.680 for some people can be a good strategy. For other people, 0:15:49.720 --> 0:15:51.840 it might fell disaster if it means that they're so 0:15:51.960 --> 0:15:55.000 hungry that they then overeat. But I had one last example. 0:15:55.040 --> 0:15:57.040 I really wanted people to think about Susie when it 0:15:57.040 --> 0:16:00.360 comes to hunger, particularly for our females, and it's period 0:16:00.360 --> 0:16:02.640 week or leading into period week, because we talk about 0:16:02.680 --> 0:16:04.960 hunger a lot. We talk about why can we cut down? 0:16:05.000 --> 0:16:07.520 Are we eating too much? But are we eating enough? 0:16:07.640 --> 0:16:10.320 When it comes to that period week, So most females 0:16:10.800 --> 0:16:14.560 who get their cycle will have one, two, three days 0:16:14.800 --> 0:16:17.680 of bottomless pit hunger. And most of my clients say 0:16:17.680 --> 0:16:20.040 this to me. They're like, oh my god, I could 0:16:20.080 --> 0:16:22.200 not eat enough right now. I could eat off my arm. 0:16:22.200 --> 0:16:25.280 I'm that hungry. It's important to honor that hunger because 0:16:25.280 --> 0:16:28.200 when you're mens reading, your body is actually burning more calories. 0:16:28.320 --> 0:16:30.440 For most of us, it could be one hundred, one 0:16:30.480 --> 0:16:33.280 hundred and fifty extra calories. That's what the research actually shows, 0:16:33.720 --> 0:16:35.560 and so it's important to honor that hunger, to have 0:16:35.600 --> 0:16:38.000 an extra snack, maybe two, maybe three if that's what 0:16:38.040 --> 0:16:40.880 we need, but knowing that that bottomless pit tube of 0:16:40.960 --> 0:16:44.640 hunger doesn't last forever. Normally, once the cycle actually hits, 0:16:44.680 --> 0:16:46.720 it's day one, day two of the period, the hunger 0:16:46.800 --> 0:16:49.280 drops right off. But a lot of people use that 0:16:49.520 --> 0:16:52.280 three four five days of their period almost like an 0:16:52.320 --> 0:16:55.320 excuse to just eat more. But generally the hunger is 0:16:55.360 --> 0:16:58.000 actually the week before or a few days before for 0:16:58.120 --> 0:17:00.840 most people the period actually hits. So it's important to 0:17:00.920 --> 0:17:03.760 honor the hunger than when it's really there. It's okay 0:17:03.800 --> 0:17:06.399 if you're eating a lot more on those few days, 0:17:06.480 --> 0:17:08.680 and then you can back off once a cycle actually 0:17:08.760 --> 0:17:10.679 hits and you find that if you're really tuning in 0:17:10.720 --> 0:17:13.359 and listening to that proper hunger, you're probably not as 0:17:13.440 --> 0:17:15.720 hungry as what you thought you were or what you've 0:17:15.760 --> 0:17:17.959 previously eaten, because a lot of us, I think, are 0:17:18.000 --> 0:17:20.560 just eaten for the whole Poor me, I've got my period. 0:17:20.600 --> 0:17:22.840 I deserve a bit of a treat kind of thought 0:17:22.920 --> 0:17:26.720 process versus I'm actually physically hungry and physically need more 0:17:26.760 --> 0:17:29.159 food during this time. So I think it's important to 0:17:29.160 --> 0:17:31.440 honor the hunger when it's fair and to back off 0:17:31.480 --> 0:17:33.840 a little bit and recognize is this more of the 0:17:33.840 --> 0:17:37.040 head hunger or do I physically need more food right now? 0:17:37.200 --> 0:17:38.960 Or am I eating to make myself feel a little 0:17:38.960 --> 0:17:40.880 bit better. A little bit of a food for thought 0:17:40.920 --> 0:17:41.720 for our listeners at home. 0:17:41.880 --> 0:17:44.280 Plenty of things to think about. I agree, all right, Well, 0:17:44.320 --> 0:17:46.359 lean for our client case study today. This is a 0:17:46.359 --> 0:17:50.000 topic that we have had several requests for and I 0:17:50.080 --> 0:17:52.320 know a little bit, but it's certainly not my Arab expertise, 0:17:52.359 --> 0:17:54.160 but It was sent to us fight Instagram this time, 0:17:54.200 --> 0:17:57.040 and it was questioning what is the right diet for 0:17:57.440 --> 0:18:02.280