1 00:00:00,600 --> 00:00:03,239 Speaker 1: Hi, I'm Leanne Ward and I'm Sussie Burrow and welcome 2 00:00:03,279 --> 00:00:06,000 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:06,040 --> 00:00:09,400 Speaker 1: Australia's leading dietitians, bringing you everything that is new in 4 00:00:09,440 --> 00:00:12,760 Speaker 1: the world of nutrition, diets and good food from the 5 00:00:12,840 --> 00:00:16,520 Speaker 1: Nutrition Couch. Today, self sabotage. You say you want to 6 00:00:16,560 --> 00:00:18,520 Speaker 1: know how to lose weight and be healthier, but you 7 00:00:18,600 --> 00:00:21,960 Speaker 1: constantly find yourself self sabotaging and going off the rails. 8 00:00:22,320 --> 00:00:25,120 Speaker 1: We explore this common scenario and talk through some improven 9 00:00:25,200 --> 00:00:28,760 Speaker 1: strategies to take control back. Our client case study is 10 00:00:28,800 --> 00:00:31,920 Speaker 1: on weight loss and blood glucose control, or more specifically 11 00:00:32,000 --> 00:00:34,919 Speaker 1: apple cided vinegar. Does it actually help? And should we 12 00:00:34,960 --> 00:00:37,800 Speaker 1: be putting it in our water? Every morning, we review 13 00:00:37,840 --> 00:00:41,239 Speaker 1: a growing range of protein rich breakfast cereal options, and 14 00:00:41,320 --> 00:00:44,279 Speaker 1: our listener question of the week is all about office feeders. 15 00:00:44,640 --> 00:00:47,600 Speaker 1: You know, the well meaning people who constantly bring treats 16 00:00:47,600 --> 00:00:50,960 Speaker 1: into work. How do you actually say no without feeling bad? 17 00:00:51,600 --> 00:00:54,680 Speaker 1: But first, let's chat about something that my clients are 18 00:00:55,040 --> 00:00:57,320 Speaker 1: I guess struggling with this week or having to plan 19 00:00:57,400 --> 00:00:59,600 Speaker 1: a little bit ahead, so coming into I guess the 20 00:00:59,600 --> 00:01:01,960 Speaker 1: silly season. There's a lot more social things things are 21 00:01:02,000 --> 00:01:03,720 Speaker 1: opening back up. A lot of people are coming out 22 00:01:03,760 --> 00:01:06,360 Speaker 1: of lockdown. I think it's fabulous, Susie. But a lot 23 00:01:06,400 --> 00:01:08,320 Speaker 1: of my clients are eating out and eating out a 24 00:01:08,319 --> 00:01:11,440 Speaker 1: lot more so. I think during lockdown, particularly originally, we 25 00:01:11,440 --> 00:01:13,839 Speaker 1: were doing a lot of sort of ordering online Uber eats, 26 00:01:14,000 --> 00:01:15,399 Speaker 1: but I feel like a lot of people have sort 27 00:01:15,440 --> 00:01:17,679 Speaker 1: of tightened that up the last couple of months. But 28 00:01:17,800 --> 00:01:20,680 Speaker 1: heading out of lockdown, where really we're going out, we're celebrating. 29 00:01:20,800 --> 00:01:22,560 Speaker 1: So a lot of clients are message in me saying, oh, 30 00:01:22,560 --> 00:01:25,600 Speaker 1: I've got two, three, four, five social occasions this week. 31 00:01:25,800 --> 00:01:27,880 Speaker 1: So what I'm really getting my clients to do, SUSI 32 00:01:27,959 --> 00:01:30,280 Speaker 1: this week is plan ahead and sort of pull back 33 00:01:30,319 --> 00:01:31,800 Speaker 1: on some of those snacks. Will have a couple of 34 00:01:31,880 --> 00:01:34,080 Speaker 1: lighter options in their meals, just to allow for that 35 00:01:34,160 --> 00:01:36,880 Speaker 1: little bit more of flexibility. Because if we go from 36 00:01:37,360 --> 00:01:39,880 Speaker 1: you know, having our three main meals and x amount 37 00:01:39,880 --> 00:01:42,400 Speaker 1: of snacks each day, but those main meals are homemade 38 00:01:42,480 --> 00:01:45,160 Speaker 1: versus two or three of them out, even if it's 39 00:01:45,160 --> 00:01:47,760 Speaker 1: that just a week, we can really increase the energy 40 00:01:47,800 --> 00:01:51,240 Speaker 1: density of our budget without really meaning too because cafes 41 00:01:51,280 --> 00:01:52,880 Speaker 1: and restaurants and that sort of thing add a lot 42 00:01:52,920 --> 00:01:55,840 Speaker 1: of extra oils and flavors and sauces and those sort 43 00:01:55,880 --> 00:01:57,640 Speaker 1: of things. So although you might think that you're ordering 44 00:01:57,920 --> 00:01:59,440 Speaker 1: a healthy thing off the menu, and it might be 45 00:01:59,520 --> 00:02:01,920 Speaker 1: quite healthy, you know, instead of using chicken breasts like 46 00:02:02,000 --> 00:02:04,120 Speaker 1: you might use at home, that restaurants using chicken thigh 47 00:02:04,240 --> 00:02:06,400 Speaker 1: with a lot of extra oil. And the dressing, which 48 00:02:06,440 --> 00:02:08,919 Speaker 1: you might do a quite light maybe a balsomic dressing 49 00:02:08,960 --> 00:02:11,040 Speaker 1: or something like that at home, the restaurants use like 50 00:02:11,080 --> 00:02:14,720 Speaker 1: a creamy tahini sesame based dressing or something like that. 51 00:02:14,800 --> 00:02:16,720 Speaker 1: So I'd think if there's a lot more eating out 52 00:02:16,720 --> 00:02:18,880 Speaker 1: social wise, we just need a plan for that ahead 53 00:02:19,000 --> 00:02:20,840 Speaker 1: and perhaps be a little bit more flexible with our 54 00:02:20,880 --> 00:02:22,640 Speaker 1: snacks and pull back a little bit or have a 55 00:02:22,639 --> 00:02:24,920 Speaker 1: couple of lighter options throughout the week. If the goal 56 00:02:25,000 --> 00:02:26,880 Speaker 1: here is fat loss, which a lot of you guys 57 00:02:26,919 --> 00:02:29,040 Speaker 1: are sending us messages in to say that it is, 58 00:02:29,680 --> 00:02:31,760 Speaker 1: how do you feel about that for your clients, Susie, I. 59 00:02:31,760 --> 00:02:35,120 Speaker 2: Agree, it really takes a lot of planning to take control. 60 00:02:35,200 --> 00:02:37,359 Speaker 2: And I'm just thinking of a client example from the 61 00:02:37,400 --> 00:02:39,640 Speaker 2: weekend where my client sent me through her food dye 62 00:02:39,639 --> 00:02:44,120 Speaker 2: which included five pieces of pizza, a Carol More ice cream, 63 00:02:44,280 --> 00:02:46,640 Speaker 2: several glasses of wine and I said to her like 64 00:02:47,000 --> 00:02:49,640 Speaker 2: that isn't a treat like that is real over consumption. 65 00:02:49,880 --> 00:02:53,200 Speaker 2: So admittedly we hadn't gone through that and planned, but 66 00:02:53,360 --> 00:02:57,560 Speaker 2: it does take a lot of planning and strategizing to 67 00:02:57,560 --> 00:03:00,400 Speaker 2: make sure that you don't just chronically overeat right through 68 00:03:00,400 --> 00:03:03,960 Speaker 2: from Melbourne Cup all the way through to Australia Day 69 00:03:04,000 --> 00:03:06,960 Speaker 2: I'm even thinking. And it is that buffering effect, whether 70 00:03:06,960 --> 00:03:08,919 Speaker 2: it's with a bit of extra exercise and definitely making 71 00:03:08,919 --> 00:03:11,520 Speaker 2: sure you're not skipping sessions or having a couple of 72 00:03:11,560 --> 00:03:14,680 Speaker 2: light days or eating before you go. So really, the work, 73 00:03:15,160 --> 00:03:19,079 Speaker 2: I agree starts now in terms of preventing weight gain 74 00:03:19,120 --> 00:03:21,880 Speaker 2: over Christmas, which is estimated at half to about a kilo. 75 00:03:22,400 --> 00:03:26,320 Speaker 2: But most interestingly and people don't lose that so it's 76 00:03:26,360 --> 00:03:29,959 Speaker 2: that gradual, insidious creep that we have over several years. 77 00:03:30,000 --> 00:03:32,480 Speaker 2: So keeping an eye on the scales once or twice 78 00:03:32,480 --> 00:03:34,520 Speaker 2: a week is actually again proven to help prevent that 79 00:03:34,600 --> 00:03:38,000 Speaker 2: gain over time. And yet some very powerful buffering strategies 80 00:03:38,040 --> 00:03:40,600 Speaker 2: to allow you to still enjoy some indulgent meals but 81 00:03:40,720 --> 00:03:42,400 Speaker 2: cut back a little the rest of the time to 82 00:03:42,440 --> 00:03:44,760 Speaker 2: make sure that we don't have those extra kilos on 83 00:03:44,880 --> 00:03:46,160 Speaker 2: come the start of the new year. 84 00:03:46,720 --> 00:03:49,360 Speaker 1: And of course we talk a lot about healthy weight 85 00:03:49,400 --> 00:03:52,360 Speaker 1: loss on this podcast, Susie, because that's the resounding message 86 00:03:52,400 --> 00:03:55,040 Speaker 1: that we get from you ladies, and that's people who messagees. 87 00:03:55,120 --> 00:03:56,960 Speaker 1: We don't know what you guys want unless you're commenting, 88 00:03:57,040 --> 00:03:59,400 Speaker 1: unless you're sending us messages, unless you're leaving as positive 89 00:03:59,440 --> 00:04:02,160 Speaker 1: reviews that thing. So if the goal isn't weight loss, 90 00:04:02,160 --> 00:04:04,600 Speaker 1: if the goal is to actually just maintain your weight 91 00:04:04,680 --> 00:04:07,280 Speaker 1: or be healthier, or actually gain some weight, if you're 92 00:04:07,320 --> 00:04:09,520 Speaker 1: a little bit underweight, let us know that. Because we 93 00:04:09,600 --> 00:04:11,720 Speaker 1: had someone messages and say, you know, you always talk 94 00:04:11,720 --> 00:04:13,960 Speaker 1: about weight loss. Why is that? It's because ninety nine 95 00:04:14,000 --> 00:04:16,359 Speaker 1: percent of the messages that we get are from women 96 00:04:16,600 --> 00:04:18,840 Speaker 1: who need help or want help with losing weight. So 97 00:04:19,040 --> 00:04:21,240 Speaker 1: we only know what you guys tell us. So if 98 00:04:21,279 --> 00:04:23,440 Speaker 1: you would like different topics on the podcast, or you'd 99 00:04:23,440 --> 00:04:25,560 Speaker 1: like us to discuss different things, please do let us 100 00:04:25,600 --> 00:04:28,320 Speaker 1: know by leaving at this review in the Purple Apple 101 00:04:28,360 --> 00:04:31,840 Speaker 1: podcast deck. But kicking us off this week, Susie, we 102 00:04:31,880 --> 00:04:34,680 Speaker 1: are going to start by talking about self sabotage. So 103 00:04:35,160 --> 00:04:37,599 Speaker 1: self sabotage is something that I feel like a lot 104 00:04:37,600 --> 00:04:41,479 Speaker 1: of people I'm going to stay suffer with, particularly something 105 00:04:41,480 --> 00:04:43,560 Speaker 1: that a lot of my clients do, and particularly myself 106 00:04:43,600 --> 00:04:45,240 Speaker 1: in the past. So I used to very much be 107 00:04:45,360 --> 00:04:47,640 Speaker 1: that person that was like, I'm going to be super clean, 108 00:04:47,800 --> 00:04:50,200 Speaker 1: super healthy, and a lot of my self sabotage just 109 00:04:50,279 --> 00:04:52,919 Speaker 1: came from I think over restrictions, Susie, like I was 110 00:04:53,000 --> 00:04:55,480 Speaker 1: too overly strict on myself. I couldn't keep it up, 111 00:04:55,640 --> 00:04:57,760 Speaker 1: and the minute that I wasn't clean or being perfect 112 00:04:57,800 --> 00:04:59,440 Speaker 1: with my dart, I was just like one hundred percent 113 00:04:59,520 --> 00:05:01,480 Speaker 1: the other direct one hundred percent up the rails. So 114 00:05:01,560 --> 00:05:03,760 Speaker 1: for me, it was about I was aiming for perfection, 115 00:05:03,920 --> 00:05:06,279 Speaker 1: which I was never actually going to achieve with my diet, 116 00:05:06,320 --> 00:05:08,760 Speaker 1: and then I'd completely just write it off. So for me, 117 00:05:08,800 --> 00:05:10,520 Speaker 1: it was sort of self sabotage. But I know for 118 00:05:10,560 --> 00:05:12,760 Speaker 1: a lot of other people, they have this goal and 119 00:05:12,839 --> 00:05:15,920 Speaker 1: they find themselves doing behaviors which are a complete opposite 120 00:05:15,920 --> 00:05:17,880 Speaker 1: to that goal. And I sort of think that's a 121 00:05:17,920 --> 00:05:20,360 Speaker 1: brief definition of self sabotage, where you have this goal, 122 00:05:20,480 --> 00:05:23,240 Speaker 1: you want to achieve this thing, but the behaviors that 123 00:05:23,279 --> 00:05:25,479 Speaker 1: you're doing are in opposition to that, say, the goal 124 00:05:25,600 --> 00:05:28,279 Speaker 1: is weight loss. Then you find yourself ordering uberies that night, 125 00:05:28,400 --> 00:05:30,520 Speaker 1: will say the goal is to get stronger and gain 126 00:05:30,560 --> 00:05:32,800 Speaker 1: some lean muscle mass. You find yourself hitting snooze on 127 00:05:32,839 --> 00:05:35,000 Speaker 1: the alarm clock every morning and actually skipping that gym 128 00:05:35,040 --> 00:05:37,200 Speaker 1: session or never going to meet with your trainer. How 129 00:05:37,240 --> 00:05:39,280 Speaker 1: do you feel about self sabotage. It's something that your 130 00:05:39,279 --> 00:05:40,880 Speaker 1: clients struggle a lot with, oh. 131 00:05:40,800 --> 00:05:44,560 Speaker 2: One hundred percent. I think it's really interesting because some 132 00:05:44,640 --> 00:05:47,320 Speaker 2: of it may be you're not even aware of it, 133 00:05:47,400 --> 00:05:51,360 Speaker 2: but some may also be programmed over time to compensate 134 00:05:51,360 --> 00:05:54,840 Speaker 2: as you describe when you're feeling overly restrained or deprived. 135 00:05:54,880 --> 00:05:58,279 Speaker 2: So that's a different scenario for me than the more 136 00:05:58,520 --> 00:06:01,440 Speaker 2: less conscious behavior. But probably the ones that come to 137 00:06:01,520 --> 00:06:06,120 Speaker 2: mind for me Leian is when clients will have the intention, 138 00:06:06,279 --> 00:06:08,839 Speaker 2: the goal of losing weight or even just being healthier 139 00:06:09,000 --> 00:06:11,559 Speaker 2: for a medical condition. I've had quite a few clients 140 00:06:11,600 --> 00:06:13,799 Speaker 2: in the last couple of weeks just wanting to optimize health, 141 00:06:13,839 --> 00:06:16,520 Speaker 2: so perhaps reducing blood pressure or preventing weight gain as 142 00:06:16,560 --> 00:06:20,320 Speaker 2: they get older. So not specifically weight loss, but if 143 00:06:20,400 --> 00:06:23,880 Speaker 2: you go to the supermarket and still buy high calorie, 144 00:06:23,920 --> 00:06:27,120 Speaker 2: high fat food, that you would tell me I'll tell 145 00:06:27,160 --> 00:06:29,520 Speaker 2: yourself that you don't want to eat and have it 146 00:06:29,560 --> 00:06:31,719 Speaker 2: in the home. For me, that's absolutely a form of 147 00:06:31,760 --> 00:06:35,440 Speaker 2: self sabotage, as is cooking high calorie meals and then 148 00:06:35,480 --> 00:06:38,599 Speaker 2: expecting to regulate around it. So there when you point 149 00:06:38,680 --> 00:06:40,600 Speaker 2: that out to people and say, well, if you've got 150 00:06:41,040 --> 00:06:44,320 Speaker 2: the package snack food in the cupboard, if you've got dessert, 151 00:06:44,480 --> 00:06:48,160 Speaker 2: if you're eating out, that is actually a working against 152 00:06:48,200 --> 00:06:50,120 Speaker 2: the goals that you have for yourself. You know why 153 00:06:50,240 --> 00:06:52,120 Speaker 2: you're doing that. They're often a little bit shocked to 154 00:06:52,160 --> 00:06:55,320 Speaker 2: see that direct relationship. But I've said it before and 155 00:06:55,360 --> 00:06:57,640 Speaker 2: i'll say it again. The biggest predictor of food consumption 156 00:06:57,839 --> 00:07:00,000 Speaker 2: is availability. So if the food is in the head, 157 00:07:00,240 --> 00:07:02,400 Speaker 2: so if you're cooking it, you will eat it. So 158 00:07:02,800 --> 00:07:07,000 Speaker 2: making a distinct decision to move away from that and 159 00:07:07,040 --> 00:07:09,000 Speaker 2: not keep it in the house, not cook it is 160 00:07:09,040 --> 00:07:10,680 Speaker 2: going to make it a lot easier to keep on 161 00:07:10,720 --> 00:07:13,680 Speaker 2: track with your diet. So another classic example, I'll have 162 00:07:13,880 --> 00:07:17,440 Speaker 2: mums and they'll describe cooking food that the kids want 163 00:07:17,440 --> 00:07:20,080 Speaker 2: to eat. So it might be heavier pasta dishes or 164 00:07:20,680 --> 00:07:23,880 Speaker 2: ordering packaged snack foods for the kids, but inevitably they 165 00:07:23,880 --> 00:07:26,080 Speaker 2: eat it. Because again it links into that it's the 166 00:07:26,080 --> 00:07:31,040 Speaker 2: biggest predictar of eating is availability, and so really challenging 167 00:07:31,080 --> 00:07:32,840 Speaker 2: them on that and say well, actually, it would probably 168 00:07:32,880 --> 00:07:35,000 Speaker 2: benefit the whole family to eat healthier and no one 169 00:07:35,040 --> 00:07:37,800 Speaker 2: really needs those foods can be quite confronting. So it 170 00:07:37,920 --> 00:07:40,280 Speaker 2: is taking a little bit of a mirror to ourselves 171 00:07:40,320 --> 00:07:43,920 Speaker 2: and our behavior. But that's the two scenarios. It's going 172 00:07:43,960 --> 00:07:45,760 Speaker 2: against what you say you want often because you might 173 00:07:45,800 --> 00:07:49,280 Speaker 2: be overly restrained or feeling overly hungry, and then your 174 00:07:49,320 --> 00:07:51,520 Speaker 2: resolve is lessons, so you're more likely to order in 175 00:07:51,640 --> 00:07:53,880 Speaker 2: or have something indulgent when you stop by the service 176 00:07:53,920 --> 00:07:57,480 Speaker 2: station or even the supermarket, or just looking after everybody else. 177 00:07:57,480 --> 00:07:59,960 Speaker 2: But sacrificing your own goals is actually a form of 178 00:08:00,120 --> 00:08:00,960 Speaker 2: self sabotage. 179 00:08:01,360 --> 00:08:03,920 Speaker 1: I love it, and I found a really good little 180 00:08:04,080 --> 00:08:06,960 Speaker 1: infographic online It says what does self sabotage look like? 181 00:08:07,080 --> 00:08:08,320 Speaker 1: And I feel like for a lot of us we 182 00:08:08,360 --> 00:08:10,480 Speaker 1: can say, you know, self tabristage is this or that, 183 00:08:10,640 --> 00:08:13,520 Speaker 1: or when your behaviors are in opposition to your goals. 184 00:08:13,520 --> 00:08:14,880 Speaker 1: But I think a lot of people have a hard 185 00:08:14,880 --> 00:08:17,640 Speaker 1: time figuring out how that fits in their life. So 186 00:08:18,080 --> 00:08:20,320 Speaker 1: when I think of self sabotage. What that looks like 187 00:08:20,480 --> 00:08:23,119 Speaker 1: is procrastination. If you have a goal to get something 188 00:08:23,160 --> 00:08:27,040 Speaker 1: done and you're constantly procrastinating that self sabotage. Self sabotage 189 00:08:27,080 --> 00:08:29,760 Speaker 1: also looks like being in a relationship that you know 190 00:08:29,880 --> 00:08:33,040 Speaker 1: is unhealthy. Self sabotage looks like not keeping your word 191 00:08:33,080 --> 00:08:35,120 Speaker 1: to yourself, so saying that you're going to do something 192 00:08:35,160 --> 00:08:37,800 Speaker 1: but not actually following through with it. Self sabotage can 193 00:08:37,840 --> 00:08:40,480 Speaker 1: be setting a goal, getting really close to that, and 194 00:08:40,480 --> 00:08:42,520 Speaker 1: then quitting, Like I know so many people who say 195 00:08:42,559 --> 00:08:44,360 Speaker 1: I want to lose five kilos, they get three or 196 00:08:44,360 --> 00:08:46,520 Speaker 1: four off and they just go completely off the wagon. 197 00:08:46,920 --> 00:08:49,960 Speaker 1: Self sabotage looks like not setting any goals, so actually 198 00:08:50,000 --> 00:08:53,000 Speaker 1: not having any tangible steps or goals in place. Self 199 00:08:53,000 --> 00:08:56,200 Speaker 1: sabotage can also look like just not trying because you 200 00:08:56,240 --> 00:08:58,280 Speaker 1: feel like you're going to fail anyway. And I hear 201 00:08:58,320 --> 00:08:59,880 Speaker 1: this so much from clients who go, you know what, 202 00:09:00,120 --> 00:09:02,400 Speaker 1: to the point, I'm going to fail? So like why 203 00:09:02,480 --> 00:09:04,480 Speaker 1: do I even bother? I've tried so hard and I 204 00:09:04,520 --> 00:09:07,040 Speaker 1: fail all the time, so what's the point. And then 205 00:09:07,080 --> 00:09:11,120 Speaker 1: also self sabotage can be carrying around this constant negative 206 00:09:11,800 --> 00:09:15,000 Speaker 1: story about yourself or about your abilities, like I don't 207 00:09:15,000 --> 00:09:17,880 Speaker 1: deserve this, I'm not good enough, I'm a fraud, I'm 208 00:09:17,880 --> 00:09:20,200 Speaker 1: going to get found out. I'm not you know, nobody 209 00:09:20,240 --> 00:09:22,600 Speaker 1: loves me. I'm not perfect, or what's the point, I'm 210 00:09:22,640 --> 00:09:26,040 Speaker 1: not worthy. All of those negative thoughts or this negative 211 00:09:26,080 --> 00:09:29,080 Speaker 1: story about yourself is what self sabotage can look like 212 00:09:29,120 --> 00:09:31,880 Speaker 1: as well. So anything that we're doing that's in opposition 213 00:09:32,040 --> 00:09:35,040 Speaker 1: to or thinking or doing that's in opposition to the 214 00:09:35,120 --> 00:09:37,520 Speaker 1: goal that we actually have, all the goal that we want. 215 00:09:37,840 --> 00:09:40,480 Speaker 1: So really, as Susie said, taking mirror and take a 216 00:09:40,480 --> 00:09:42,080 Speaker 1: good hard look at it, and what are the things 217 00:09:42,120 --> 00:09:44,440 Speaker 1: and the thoughts and the behaviors that you're doing on 218 00:09:44,520 --> 00:09:47,640 Speaker 1: a regular basis that might be in opposition to where 219 00:09:47,679 --> 00:09:50,000 Speaker 1: you actually want to go. And so many people say 220 00:09:50,120 --> 00:09:52,000 Speaker 1: to me, Leanne, I really want to work with you. 221 00:09:52,000 --> 00:09:53,240 Speaker 1: You know, I've been trying to lose weight for five 222 00:09:53,320 --> 00:09:56,160 Speaker 1: years and nothing's working. And then we actually break it down, 223 00:09:56,360 --> 00:09:59,400 Speaker 1: all of their thoughts and behaviors are self sabotaging. You're 224 00:09:59,400 --> 00:10:01,079 Speaker 1: never going to be able to achieve your goal or 225 00:10:01,160 --> 00:10:03,600 Speaker 1: get there in the end if the thoughts and the 226 00:10:03,679 --> 00:10:07,880 Speaker 1: behaviors are working completely against what you're actually trying to achieve. 227 00:10:08,160 --> 00:10:10,520 Speaker 2: That's a really good one because I find in the 228 00:10:10,559 --> 00:10:13,720 Speaker 2: goal of weight loss, which so many people have, it's 229 00:10:13,840 --> 00:10:16,560 Speaker 2: so far from where they can imagine themselves being. So 230 00:10:16,600 --> 00:10:18,600 Speaker 2: even if they've got to lose five kilos or ten 231 00:10:18,720 --> 00:10:21,920 Speaker 2: or twenty, the distinction between where they are and where 232 00:10:21,920 --> 00:10:24,960 Speaker 2: they need to get to is so great they almost 233 00:10:25,000 --> 00:10:27,400 Speaker 2: think it's too big, and so you're right. They sabotage 234 00:10:27,440 --> 00:10:29,640 Speaker 2: on a daily basis. So one of their strategies I 235 00:10:29,720 --> 00:10:33,080 Speaker 2: use with my clients to help rewind that is to 236 00:10:33,160 --> 00:10:36,800 Speaker 2: get back to single decisions. So weight loss doesn't come 237 00:10:37,040 --> 00:10:39,240 Speaker 2: because you go from five kilos to twenty and it's 238 00:10:39,280 --> 00:10:42,080 Speaker 2: all done. It comes because of daily small decisions and 239 00:10:42,080 --> 00:10:43,720 Speaker 2: they add up over time. And that's what we often 240 00:10:43,720 --> 00:10:45,640 Speaker 2: speak about. Yet it's not the one of me or 241 00:10:45,720 --> 00:10:47,880 Speaker 2: that are the problem. It's the other decisions that you've 242 00:10:47,880 --> 00:10:50,280 Speaker 2: made each day that determine if you're on track. You know, 243 00:10:50,320 --> 00:10:52,760 Speaker 2: will I have a decent breakfast with protein. Will I 244 00:10:52,800 --> 00:10:54,800 Speaker 2: make an effort to get my ten thousand steps? So 245 00:10:55,040 --> 00:10:57,040 Speaker 2: I really try and bring my clients back to very 246 00:10:57,080 --> 00:11:00,880 Speaker 2: mindful behavior of making mostly good decision on a daily 247 00:11:00,920 --> 00:11:03,720 Speaker 2: basis and prime them to do that. But another trick 248 00:11:03,760 --> 00:11:06,560 Speaker 2: actually I find quite helpful is again when we're not 249 00:11:06,559 --> 00:11:09,200 Speaker 2: feeling our best self and maybe carrying extra kilos or 250 00:11:09,240 --> 00:11:11,120 Speaker 2: a long way from the goal we want to get to, 251 00:11:11,559 --> 00:11:14,840 Speaker 2: it's hard to imagine actually even being there. Were sort 252 00:11:14,840 --> 00:11:17,960 Speaker 2: of almost dissociated from that person. So I try and 253 00:11:18,000 --> 00:11:20,760 Speaker 2: get my clients to get a photograph of when they 254 00:11:20,800 --> 00:11:24,439 Speaker 2: felt that they were at their best physically and even psychologically. 255 00:11:24,800 --> 00:11:26,959 Speaker 2: So part of it is aesthetic, yes, what they're feeling 256 00:11:27,000 --> 00:11:28,400 Speaker 2: like in their clothes, but it may even be a 257 00:11:28,480 --> 00:11:30,240 Speaker 2: dress that they used to like to wear and they 258 00:11:30,240 --> 00:11:32,400 Speaker 2: felt like they were best self in. So they can 259 00:11:32,440 --> 00:11:36,120 Speaker 2: start to realign with that person. Because when they're making 260 00:11:36,200 --> 00:11:39,079 Speaker 2: decisions as the person they want to be, not as 261 00:11:39,080 --> 00:11:41,559 Speaker 2: the person they are now, it tends to be much 262 00:11:41,559 --> 00:11:43,640 Speaker 2: more on track with the health decisions. So that is 263 00:11:43,720 --> 00:11:45,760 Speaker 2: very powerful, just getting that photo of yourself when you 264 00:11:45,800 --> 00:11:48,880 Speaker 2: felt and looked amazing, and then again trying to think, 265 00:11:48,920 --> 00:11:51,440 Speaker 2: how would that person make those decisions, What would their 266 00:11:51,480 --> 00:11:53,800 Speaker 2: decision be. It wouldn't be I'll go tomorrow, or it 267 00:11:53,800 --> 00:11:55,520 Speaker 2: doesn't matter, I'm going to skip it today. It's just 268 00:11:55,559 --> 00:11:59,200 Speaker 2: those daily positive decisions add up and you're right. I 269 00:11:59,240 --> 00:12:01,120 Speaker 2: hear it all the time. For my clients, they'll give 270 00:12:01,120 --> 00:12:04,120 Speaker 2: me the excuses of why they didn't do something, as 271 00:12:04,160 --> 00:12:06,199 Speaker 2: opposed to the clients who are on track that will 272 00:12:06,240 --> 00:12:07,880 Speaker 2: be very keen to tell me all the things that 273 00:12:07,920 --> 00:12:11,320 Speaker 2: they have done. And that's a very distinct psychological shift 274 00:12:11,400 --> 00:12:14,880 Speaker 2: as opposed to the negative positioning the excuses, the self 275 00:12:14,920 --> 00:12:18,800 Speaker 2: sabotage compared to the proactive decision. So again, if you're 276 00:12:18,840 --> 00:12:21,880 Speaker 2: someone who's always telling the health professional, the dietian why 277 00:12:21,920 --> 00:12:23,840 Speaker 2: you haven't achieved your goals as opposed to what you 278 00:12:23,880 --> 00:12:26,640 Speaker 2: have done towards them, that's a very big shift that 279 00:12:26,679 --> 00:12:29,360 Speaker 2: will move you away from self sabotage into moving forward. 280 00:12:29,760 --> 00:12:31,480 Speaker 1: A tip that I use for my clients is to 281 00:12:31,520 --> 00:12:34,600 Speaker 1: set one non negotiable every single week. And I always 282 00:12:34,600 --> 00:12:36,920 Speaker 1: say to my clients like, meal prep for me most 283 00:12:36,960 --> 00:12:39,480 Speaker 1: weeks is an absolute non negotiable for me. I will 284 00:12:39,480 --> 00:12:42,360 Speaker 1: cancel social occasions, I will forego lack of sleep, I 285 00:12:42,360 --> 00:12:44,600 Speaker 1: will skip the gym to get my meal prep in 286 00:12:44,640 --> 00:12:46,920 Speaker 1: every week because I know that it one hundred percent 287 00:12:47,000 --> 00:12:48,760 Speaker 1: keeps me on track for the week. Well not a one 288 00:12:48,760 --> 00:12:50,680 Speaker 1: hundred percent, but you know, ninety percent keeps you on 289 00:12:50,720 --> 00:12:52,360 Speaker 1: track for the week. And I find like, if you're 290 00:12:52,440 --> 00:12:54,720 Speaker 1: someone that has a goal as us, you said, some 291 00:12:54,760 --> 00:12:56,600 Speaker 1: things are so overwhelming because we're trying to do one 292 00:12:56,679 --> 00:12:58,920 Speaker 1: hundred things at once. Break it down. So you have 293 00:12:59,080 --> 00:13:01,680 Speaker 1: one goal. Is it a around nutrition, is it around fitness, 294 00:13:01,720 --> 00:13:04,240 Speaker 1: is it around your job, is it around parenting? Whatever 295 00:13:04,280 --> 00:13:07,520 Speaker 1: it is, have one goal and have one non negotiable 296 00:13:07,559 --> 00:13:10,320 Speaker 1: that you will just make time for every single week. 297 00:13:10,520 --> 00:13:13,520 Speaker 1: We're all busy, nobody has time. But if something's important 298 00:13:13,559 --> 00:13:16,000 Speaker 1: for you, you have to find the time. And if 299 00:13:16,000 --> 00:13:18,200 Speaker 1: you don't find the time, it won't happen. Like it 300 00:13:18,240 --> 00:13:20,560 Speaker 1: will never happen. She's not just going to magically appear 301 00:13:20,559 --> 00:13:23,160 Speaker 1: out of thin air and extra hour every day, is it, Susie. 302 00:13:23,200 --> 00:13:24,560 Speaker 1: So we've got to make the time. 303 00:13:24,679 --> 00:13:26,560 Speaker 2: I'll give you a great example of that. So last 304 00:13:26,559 --> 00:13:28,520 Speaker 2: week in Sydney, it was supposed to be raining a lot. 305 00:13:28,760 --> 00:13:30,920 Speaker 2: So I had a message from one of my clients 306 00:13:31,120 --> 00:13:33,679 Speaker 2: three days before the rain was supposed to hit to 307 00:13:33,720 --> 00:13:35,520 Speaker 2: tell me that she just wasn't quite sure if she'd 308 00:13:35,520 --> 00:13:37,640 Speaker 2: be able to reach her exercise targets next week because 309 00:13:37,640 --> 00:13:42,040 Speaker 2: of the rain. So that's another classic example. She's gearing 310 00:13:42,120 --> 00:13:42,600 Speaker 2: up for fast. 311 00:13:42,640 --> 00:13:44,560 Speaker 1: She's pre planning to self sabotage. 312 00:13:45,320 --> 00:13:48,640 Speaker 2: So my answer to her was, that's fine, you can 313 00:13:48,679 --> 00:13:51,080 Speaker 2: do your exercise bike, but you know you won't melt 314 00:13:51,200 --> 00:13:53,240 Speaker 2: if you get a little bit wet. And there are 315 00:13:53,280 --> 00:13:58,720 Speaker 2: also raincoats, and there's also umbrellas. Umbrellas because again, there 316 00:13:58,760 --> 00:14:01,240 Speaker 2: would be very few times that I wouldn't exercise even 317 00:14:01,280 --> 00:14:03,840 Speaker 2: if it's raining. There I have got shoes that I 318 00:14:03,840 --> 00:14:06,640 Speaker 2: will specifically wear in the rain. Now, I'm not encouraging 319 00:14:06,640 --> 00:14:09,000 Speaker 2: people to go out and get you know, be dangerous 320 00:14:09,000 --> 00:14:11,320 Speaker 2: in a thunderstorm. Definitely not. But what I'm saying is 321 00:14:11,320 --> 00:14:14,120 Speaker 2: that very rarely is rain NonStop trential. It's usually a 322 00:14:14,120 --> 00:14:16,560 Speaker 2: shower than a break, and then you'll see everyone out walking. 323 00:14:16,720 --> 00:14:19,000 Speaker 2: So again it's that kind of mindset of looking for 324 00:14:19,040 --> 00:14:22,040 Speaker 2: the opportunities rather than the excuses or the reasons you 325 00:14:22,080 --> 00:14:24,320 Speaker 2: can't do something. So that just came to me. I thought, 326 00:14:24,320 --> 00:14:26,440 Speaker 2: that's a really good example of it. And sure enough, 327 00:14:26,480 --> 00:14:28,520 Speaker 2: it hasn't even rained as it's supposed to have rained, 328 00:14:28,600 --> 00:14:30,360 Speaker 2: and so there was no reason. There was no issues 329 00:14:30,360 --> 00:14:32,920 Speaker 2: with her walking. She could have absolutely done it. So yeah, 330 00:14:32,960 --> 00:14:34,920 Speaker 2: I think there's lots of those funny little tricks, but yeah, 331 00:14:34,920 --> 00:14:37,080 Speaker 2: it is about questioning yourself and really looking and saying, 332 00:14:37,120 --> 00:14:39,680 Speaker 2: am I doing everything that I can to move towards 333 00:14:39,680 --> 00:14:41,800 Speaker 2: my goal? Or am I just cutting corners and trying 334 00:14:41,840 --> 00:14:45,760 Speaker 2: a minimalistic approach? And in life in general, minimalistic approaches 335 00:14:45,800 --> 00:14:47,360 Speaker 2: really get us to where we really want to be. 336 00:14:47,600 --> 00:14:49,720 Speaker 1: But I feel like the overwhelmed does hold so many 337 00:14:49,760 --> 00:14:52,040 Speaker 1: people back, and I get it, Like, especially if you're 338 00:14:52,600 --> 00:14:54,600 Speaker 1: you know, you're embarking at the start of your healthy 339 00:14:54,640 --> 00:14:57,680 Speaker 1: lifestyle journey, it is very overwhelming. So I would encourage 340 00:14:57,680 --> 00:14:59,600 Speaker 1: you to break it down to pick one thing and 341 00:14:59,640 --> 00:15:02,640 Speaker 1: to make that an absolute non negotiable and not something 342 00:15:02,680 --> 00:15:05,040 Speaker 1: that's crazy, like you know, ninety minutes of exercise seven 343 00:15:05,120 --> 00:15:07,880 Speaker 1: days a week. Make your non negotiable twenty minutes of 344 00:15:07,880 --> 00:15:10,240 Speaker 1: exercise three times a week. If you're going from a 345 00:15:10,280 --> 00:15:13,080 Speaker 1: baseline of nothing, don't start with trying to exercise every 346 00:15:13,120 --> 00:15:15,560 Speaker 1: single day, because again, you're just aiming for that perfection, 347 00:15:15,680 --> 00:15:17,560 Speaker 1: which you might have a day where you just it's 348 00:15:17,600 --> 00:15:19,480 Speaker 1: okay to take a rest day, it's okay to say, 349 00:15:19,560 --> 00:15:21,280 Speaker 1: you know what, I'm just not feeling it today. But 350 00:15:21,320 --> 00:15:23,040 Speaker 1: we just don't want to do that day in and 351 00:15:23,120 --> 00:15:26,000 Speaker 1: day out or constantly self sabotage every single day. So 352 00:15:26,120 --> 00:15:28,880 Speaker 1: have a non negotiable goal every single week, and that 353 00:15:28,920 --> 00:15:30,960 Speaker 1: goal might be around for six weeks in a row 354 00:15:31,040 --> 00:15:33,440 Speaker 1: until that becomes easier for you to manage, and then 355 00:15:33,480 --> 00:15:35,400 Speaker 1: you can pick another one. So that's my sort of 356 00:15:35,400 --> 00:15:37,920 Speaker 1: best tip for conquering self sabotage is whatever you find 357 00:15:37,920 --> 00:15:40,560 Speaker 1: yourself constantly doing, flip it on its head. Have a 358 00:15:40,600 --> 00:15:43,760 Speaker 1: non negotiable goal around it, but something that's actually achievable 359 00:15:43,760 --> 00:15:45,600 Speaker 1: on a day to day basis. Not something that's like 360 00:15:45,720 --> 00:15:48,520 Speaker 1: ninety minutes of exercise if you know you've got three kids, 361 00:15:48,560 --> 00:15:50,480 Speaker 1: a full time job, and a hobby that works away, 362 00:15:50,680 --> 00:15:53,160 Speaker 1: because it's probably just not going to happen. So make 363 00:15:53,200 --> 00:15:55,760 Speaker 1: it something that's achievable, but that pushes you. 364 00:15:55,640 --> 00:15:56,840 Speaker 2: Just that little bit as well. 365 00:15:57,160 --> 00:15:59,480 Speaker 1: And if anyone else is interested in self sabotage, I 366 00:15:59,480 --> 00:16:01,600 Speaker 1: do have a great podcast where I did my top 367 00:16:01,640 --> 00:16:04,320 Speaker 1: ten tips to conquer self sabotage, which Susie, we'd be 368 00:16:04,360 --> 00:16:05,920 Speaker 1: here for an extra hour today if we went through 369 00:16:05,920 --> 00:16:08,200 Speaker 1: them all. So that's episode eighty eight on the Lean 370 00:16:08,280 --> 00:16:10,960 Speaker 1: World Nutrition podcast is all around self sabotage. If you 371 00:16:10,960 --> 00:16:14,320 Speaker 1: guys want a little bit more around the important topic. 372 00:16:14,120 --> 00:16:16,960 Speaker 2: Perfect All right, Well, moving on. This week's case study 373 00:16:17,120 --> 00:16:20,160 Speaker 2: comes from both a client perspective but also something I 374 00:16:20,200 --> 00:16:23,440 Speaker 2: saw mentioned on a television segment recently, and I thought, 375 00:16:23,480 --> 00:16:25,520 Speaker 2: this is a common question that comes up, and it 376 00:16:25,560 --> 00:16:29,440 Speaker 2: was about the role of apple side of vinegar. Now, 377 00:16:29,480 --> 00:16:32,640 Speaker 2: we quite often get this question on both our dms 378 00:16:32,680 --> 00:16:36,760 Speaker 2: for the Nutrition Couch podcast and client questions about using 379 00:16:36,800 --> 00:16:39,680 Speaker 2: apple side of vinegar because there has been a little 380 00:16:39,720 --> 00:16:43,000 Speaker 2: bit of a belief for some time that it's associated 381 00:16:43,000 --> 00:16:46,560 Speaker 2: with weight control and also blood glucose control. And indeed, 382 00:16:46,560 --> 00:16:49,920 Speaker 2: in this segment, the person speaking about it said that 383 00:16:50,000 --> 00:16:52,160 Speaker 2: if you add apple side of vinegar to your diet, 384 00:16:52,160 --> 00:16:55,560 Speaker 2: it will make a massive difference to your weight. Now, 385 00:16:56,480 --> 00:16:59,400 Speaker 2: I think we would all love leanne to hear something 386 00:16:59,400 --> 00:17:01,920 Speaker 2: that we could just take that would make a massive 387 00:17:01,960 --> 00:17:06,120 Speaker 2: difference to our weight. Now, vinegars are interesting because when 388 00:17:06,160 --> 00:17:09,280 Speaker 2: we look at the science around glucose regulation, and in 389 00:17:09,359 --> 00:17:11,240 Speaker 2: sort of ten fifteen years ago, when we spent a 390 00:17:11,280 --> 00:17:13,240 Speaker 2: lot of time looking at blood glucose control and the 391 00:17:13,240 --> 00:17:16,440 Speaker 2: glycemic index of foods, vinegar's got quite a lot of 392 00:17:16,480 --> 00:17:21,680 Speaker 2: attention because it was determined that vinegar added to carbohydrate foods, 393 00:17:21,880 --> 00:17:25,600 Speaker 2: say roasted vegetables, for example, salads that might have leggings 394 00:17:25,640 --> 00:17:28,320 Speaker 2: in them would help to reduce the glycemic load of 395 00:17:28,320 --> 00:17:30,800 Speaker 2: that meal. Now that is true, that does happen, which 396 00:17:30,800 --> 00:17:34,120 Speaker 2: is why bustic vinegar can be used. But in saying that, 397 00:17:34,440 --> 00:17:36,400 Speaker 2: if you consider the kinds of foods we would often 398 00:17:36,400 --> 00:17:39,280 Speaker 2: have vinegar with, they're often not overly high in carbohydrate anyway, 399 00:17:39,320 --> 00:17:43,120 Speaker 2: things like salad and vegetables. So in the specific case 400 00:17:43,119 --> 00:17:46,200 Speaker 2: of apple side of vinegar, it's simply made by fermenting 401 00:17:46,240 --> 00:17:50,040 Speaker 2: ground down apples. There's nothing overly special with it. And 402 00:17:50,359 --> 00:17:54,400 Speaker 2: whilst anecdotally it is described as being linked to fat 403 00:17:54,400 --> 00:17:56,760 Speaker 2: metabolism and weight control, when you take a good look 404 00:17:56,800 --> 00:18:00,639 Speaker 2: at the science, there's actually very few specific papers that 405 00:18:00,760 --> 00:18:05,400 Speaker 2: examine it in a well documented scientific way, and of 406 00:18:05,440 --> 00:18:08,679 Speaker 2: the evidence that is available, it's not in relation to 407 00:18:08,760 --> 00:18:11,560 Speaker 2: weight control or fat metabolism. Of the small amount of 408 00:18:11,600 --> 00:18:16,000 Speaker 2: evidence relating to apple cider vinegar, it's around insulin and 409 00:18:16,040 --> 00:18:18,679 Speaker 2: blood glucose control. So yes, there is a little bit 410 00:18:18,720 --> 00:18:22,320 Speaker 2: of evidence to show that having a couple of teaspoons 411 00:18:22,359 --> 00:18:26,560 Speaker 2: in water, or even more specifically, adding it to meals 412 00:18:26,960 --> 00:18:31,280 Speaker 2: will help with blood glucose regulations slightly, and people who 413 00:18:31,280 --> 00:18:35,040 Speaker 2: have incorporated that in conjunction with a calorie controlled diet 414 00:18:35,400 --> 00:18:38,680 Speaker 2: may lose a little bit more weight than those who don't. 415 00:18:39,040 --> 00:18:41,600 Speaker 2: But we're not talking five or ten or fifteen kilosly, 416 00:18:41,720 --> 00:18:45,160 Speaker 2: and we're talking small amounts, minuscule amounts compared to normal 417 00:18:45,200 --> 00:18:49,119 Speaker 2: diet and exercise regimes. So when their reviews are conducted 418 00:18:49,240 --> 00:18:55,679 Speaker 2: by substantiated, evidence based organizations like Harvard, people who conduct 419 00:18:55,720 --> 00:19:00,280 Speaker 2: scientific reviews thoroughly, it's just not there, and so noone 420 00:19:00,320 --> 00:19:02,840 Speaker 2: asks me about it. I'd love to have apple cider 421 00:19:02,920 --> 00:19:05,439 Speaker 2: vinegar in the morning to start my day. Should I 422 00:19:05,480 --> 00:19:07,439 Speaker 2: have it? I won't say to them, don't have it, 423 00:19:07,840 --> 00:19:10,800 Speaker 2: But what I will say is that I'm not prescribing it. 424 00:19:11,080 --> 00:19:13,960 Speaker 2: There's not enough evidence to suggest it's actually doing anything, 425 00:19:14,720 --> 00:19:17,520 Speaker 2: and it's not going to hurt you. But my concern 426 00:19:17,640 --> 00:19:20,440 Speaker 2: is the way people consume it is generally quite acidic 427 00:19:20,720 --> 00:19:22,720 Speaker 2: in water on the teeth. Now, it's not good for 428 00:19:22,760 --> 00:19:26,040 Speaker 2: our tooth enamel to be drinking acidic waters. And if 429 00:19:26,080 --> 00:19:28,080 Speaker 2: you think about how people drink that, it's often in 430 00:19:28,119 --> 00:19:32,320 Speaker 2: the morning, fasted. Their poor teeth have not been remineralized 431 00:19:32,320 --> 00:19:34,360 Speaker 2: in the morning, you haven't eaten anything, and then you're 432 00:19:34,359 --> 00:19:36,800 Speaker 2: applying all this acidity to them. So it's actually not 433 00:19:36,840 --> 00:19:40,000 Speaker 2: good for our teeth dental health in general, and if 434 00:19:40,040 --> 00:19:41,719 Speaker 2: you speak to any dentists, they're a poored with any 435 00:19:41,800 --> 00:19:43,840 Speaker 2: kind of acidic drink going on the teeth at all. 436 00:19:44,240 --> 00:19:45,680 Speaker 2: So if you must have it, I'd say at least 437 00:19:45,720 --> 00:19:47,919 Speaker 2: use a straw with it, But I would never prescribe 438 00:19:47,960 --> 00:19:50,199 Speaker 2: at the end, because it's just not there. And you 439 00:19:50,240 --> 00:19:51,720 Speaker 2: see it in health food shops and you see it 440 00:19:51,720 --> 00:19:54,359 Speaker 2: in the healthed section because it's a cheap product to 441 00:19:54,440 --> 00:19:58,280 Speaker 2: sell at a highly inflated price point. So groups who 442 00:19:58,320 --> 00:20:01,280 Speaker 2: are involved in selling health to make money, that's a 443 00:20:01,280 --> 00:20:04,439 Speaker 2: great product for them because there's a massive profit margin 444 00:20:04,520 --> 00:20:07,080 Speaker 2: on it. But it's just vinegar and it's probably not 445 00:20:07,119 --> 00:20:09,560 Speaker 2: really doing that much. It's certainly not helping you to 446 00:20:09,640 --> 00:20:12,159 Speaker 2: specifically lose weight, even if it is helping slightly with 447 00:20:12,359 --> 00:20:15,159 Speaker 2: glucose control. So yeah, I'm not a big fan. So 448 00:20:15,200 --> 00:20:17,840 Speaker 2: when you see sensationalized claims like oh, it's going to 449 00:20:17,840 --> 00:20:20,960 Speaker 2: make a massive difference to your weight, it's just not true. 450 00:20:21,119 --> 00:20:24,200 Speaker 2: They're not substantiated claims, and you definitely won't hear a 451 00:20:24,240 --> 00:20:25,240 Speaker 2: dietician ever saying that. 452 00:20:25,240 --> 00:20:27,119 Speaker 1: Yeah, and it's difficult to see, you know, people when 453 00:20:27,200 --> 00:20:29,119 Speaker 1: you read these media articles who you see these you know, 454 00:20:29,160 --> 00:20:31,960 Speaker 1: influences on TikTok doing these things where they're putting appleside 455 00:20:31,960 --> 00:20:33,960 Speaker 1: and vinegar into their water every morning. They're saying, this 456 00:20:34,080 --> 00:20:36,120 Speaker 1: is the thing that helped me lose weight, and then 457 00:20:36,119 --> 00:20:38,239 Speaker 1: you actually look at the breakfast lungeon dinner and it's 458 00:20:38,280 --> 00:20:41,120 Speaker 1: really healthy as well. It's just really difficult, isn't It's 459 00:20:41,119 --> 00:20:44,520 Speaker 1: difficult to know what people actually perceive from those videos 460 00:20:44,520 --> 00:20:46,639 Speaker 1: and these large influences who are promoting these things. But 461 00:20:46,680 --> 00:20:48,639 Speaker 1: when we actually look at the research and science, and 462 00:20:48,840 --> 00:20:50,720 Speaker 1: I'm just going to quote from one of the trials 463 00:20:50,800 --> 00:20:52,320 Speaker 1: because I know a lot of our listeners Susie do, 464 00:20:52,359 --> 00:20:54,760 Speaker 1: I actually like to hear about the research and science. 465 00:20:54,800 --> 00:20:57,239 Speaker 1: So I think when people talk about it, they go, oh, 466 00:20:57,240 --> 00:20:59,280 Speaker 1: there's so much there's so much research with apple side 467 00:20:59,280 --> 00:21:01,480 Speaker 1: of vinegar. It's so great. But honestly, most of it 468 00:21:01,560 --> 00:21:04,280 Speaker 1: what we're hearing is just health halo claims that, as 469 00:21:04,320 --> 00:21:08,200 Speaker 1: you said, being completely unsubstantiated. So the most wildly quoted 470 00:21:08,240 --> 00:21:10,240 Speaker 1: study of people always say, you know, apple cide vinegar 471 00:21:10,359 --> 00:21:12,680 Speaker 1: so much research behind it. Most of the time they're 472 00:21:12,760 --> 00:21:14,640 Speaker 1: quoting the study that was a two thousand and nine 473 00:21:14,720 --> 00:21:17,520 Speaker 1: trial of one hundred and seventy five people. That's a 474 00:21:17,640 --> 00:21:19,639 Speaker 1: very small study, isn't it, Susie. Like one hundred and 475 00:21:19,680 --> 00:21:21,920 Speaker 1: seventy five people in a trial is a very very 476 00:21:22,000 --> 00:21:24,560 Speaker 1: small study. And those one hundred and seventy five people 477 00:21:25,119 --> 00:21:28,080 Speaker 1: had to drink a drink that contained zero, one or 478 00:21:28,119 --> 00:21:31,720 Speaker 1: two tablespoons of vinegar every day, and after three months, 479 00:21:31,960 --> 00:21:35,119 Speaker 1: those who consume the vinegar had a modest weight loss 480 00:21:35,280 --> 00:21:37,840 Speaker 1: two to four pounds, that's it, So zero point nine 481 00:21:37,880 --> 00:21:41,080 Speaker 1: to one point eight kilograms, that's it in three months. 482 00:21:41,280 --> 00:21:44,880 Speaker 1: They also had slightly lower triglyceride levels than those who 483 00:21:44,960 --> 00:21:47,200 Speaker 1: drank no vinegar at all. And then there was another 484 00:21:47,320 --> 00:21:50,440 Speaker 1: small study, even smaller than one hundred and seventy five people, Susie, 485 00:21:50,560 --> 00:21:55,160 Speaker 1: that found that vinegar consumption actually promoted feelings of fullness 486 00:21:55,200 --> 00:21:58,399 Speaker 1: after a meal, so satidy after a meal, but it 487 00:21:58,480 --> 00:22:01,439 Speaker 1: did so by making the participate it's feel nauseous. So 488 00:22:01,640 --> 00:22:03,200 Speaker 1: I don't know about you, Susie, but I don't really 489 00:22:03,200 --> 00:22:05,399 Speaker 1: want to feel nauseous by taking something. And that's the 490 00:22:05,440 --> 00:22:07,960 Speaker 1: reason that my appetites to gone down. So I think 491 00:22:08,000 --> 00:22:10,640 Speaker 1: when we actually look at the research about weight loss 492 00:22:10,720 --> 00:22:13,600 Speaker 1: or about the effects of feeling fuller after meals, it's 493 00:22:13,640 --> 00:22:16,720 Speaker 1: not actually promising. It's actually good quality research. And you 494 00:22:16,720 --> 00:22:19,080 Speaker 1: know that trial was only a small amount of people. 495 00:22:19,280 --> 00:22:21,280 Speaker 1: It wasn't studying apple side of vinegar, it was just 496 00:22:21,280 --> 00:22:24,439 Speaker 1: studying vinegar in general. So that's the thing people say, Oh, 497 00:22:24,440 --> 00:22:26,679 Speaker 1: apple side vinegar is so much better. If you actually 498 00:22:26,680 --> 00:22:28,480 Speaker 1: look at the research, Most of the research is just 499 00:22:28,520 --> 00:22:30,760 Speaker 1: based on vinegar, it's not actually apple side of vinegar. 500 00:22:31,000 --> 00:22:33,680 Speaker 1: And the effects of satiety or fullness after a meal 501 00:22:34,160 --> 00:22:36,560 Speaker 1: were generally due to people feeling so nauseous that they 502 00:22:36,600 --> 00:22:38,280 Speaker 1: couldn't finish their meal. So I don't know about you, 503 00:22:38,320 --> 00:22:41,080 Speaker 1: but that's not something that I would particularly want from 504 00:22:41,119 --> 00:22:41,520 Speaker 1: my meal. 505 00:22:41,640 --> 00:22:43,280 Speaker 2: And you also need to be careful as soon as 506 00:22:43,320 --> 00:22:45,639 Speaker 2: you're concentrating things like that and having up to a 507 00:22:45,640 --> 00:22:49,040 Speaker 2: couple of tablespoons per day, because it can interact with 508 00:22:49,080 --> 00:22:51,720 Speaker 2: people on different medications. So there is also some evidence 509 00:22:51,760 --> 00:22:54,000 Speaker 2: to show that it can impact potassium levels. So if 510 00:22:54,000 --> 00:22:57,720 Speaker 2: you're someone taking blood pressure medication, which again is working 511 00:22:57,720 --> 00:22:59,760 Speaker 2: on that pathway, it can affect that. So you need 512 00:22:59,800 --> 00:23:02,040 Speaker 2: to be very careful, and the same with anyone who 513 00:23:02,119 --> 00:23:05,280 Speaker 2: are on oral hyperglacemics for management of type two diabetes 514 00:23:05,359 --> 00:23:08,560 Speaker 2: or insat on resistance, because if it does have that 515 00:23:08,600 --> 00:23:11,280 Speaker 2: effect in you where it's impacting insulin and glucose regulation, 516 00:23:11,760 --> 00:23:14,720 Speaker 2: that effect can be exacerbated by concentrating something like this 517 00:23:14,800 --> 00:23:16,800 Speaker 2: with food. So I definitely wouldn't be going and playing 518 00:23:16,840 --> 00:23:19,760 Speaker 2: around with it if you are on either of those medications. 519 00:23:19,800 --> 00:23:21,840 Speaker 2: So you know, a small amount, yes. But the other 520 00:23:21,880 --> 00:23:23,720 Speaker 2: thing I always noticed them with these kind of health 521 00:23:23,720 --> 00:23:26,119 Speaker 2: halo products is I find my clients use them a 522 00:23:26,160 --> 00:23:28,480 Speaker 2: couple of times a week. It's not consistent often, so 523 00:23:28,520 --> 00:23:30,240 Speaker 2: occasionally they have it when they start the week and 524 00:23:30,240 --> 00:23:31,800 Speaker 2: they think, right, I'm going to be really healthy this week, 525 00:23:31,840 --> 00:23:33,720 Speaker 2: and I'm going to start the day with my lemon 526 00:23:33,760 --> 00:23:35,520 Speaker 2: water and apple side of vinegar, and off we go. 527 00:23:35,960 --> 00:23:38,480 Speaker 2: But they don't continue it anyway. So the best results 528 00:23:38,520 --> 00:23:41,080 Speaker 2: you're always going to get is consistent with your dietary 529 00:23:41,119 --> 00:23:44,240 Speaker 2: intervention by having your calories controlled, by keeping an eye 530 00:23:44,280 --> 00:23:47,160 Speaker 2: on your hydration levels, maintaining your exercise. So if we've 531 00:23:47,160 --> 00:23:49,720 Speaker 2: got a limited amount of time and energy, I certainly 532 00:23:49,760 --> 00:23:51,760 Speaker 2: wouldn't be putting it into something like this, when I'd 533 00:23:51,800 --> 00:23:53,560 Speaker 2: prefer you to go into the kitchen and make yourself 534 00:23:53,560 --> 00:23:56,040 Speaker 2: a healthy breakfast with that time, then thinking you're having 535 00:23:56,040 --> 00:23:58,639 Speaker 2: this glass of acidic water that's doing all this great work. 536 00:23:58,760 --> 00:24:01,640 Speaker 2: So unfortunately, like everything, and if it sounds too good 537 00:24:01,640 --> 00:24:03,639 Speaker 2: to be true, it usually is. If it's in that 538 00:24:03,720 --> 00:24:06,200 Speaker 2: health set a section at a highly inflated price, I'm 539 00:24:06,200 --> 00:24:08,919 Speaker 2: always a bit skeptical. And as we describe the evidence, 540 00:24:08,960 --> 00:24:11,320 Speaker 2: it's just not there because people, even if they did 541 00:24:11,359 --> 00:24:12,959 Speaker 2: lose a little bit more weight, we're talking a few 542 00:24:13,080 --> 00:24:16,360 Speaker 2: hundred grams. We're not talking kilos and kilos. So as 543 00:24:16,359 --> 00:24:18,480 Speaker 2: we both know, on a good diet exercise regime we 544 00:24:18,520 --> 00:24:21,120 Speaker 2: can get a lot more weight off anyway without worrying 545 00:24:21,160 --> 00:24:22,159 Speaker 2: about that kind of addition. 546 00:24:22,320 --> 00:24:24,159 Speaker 1: Yeah, that's the thing that the best quality study we 547 00:24:24,200 --> 00:24:26,360 Speaker 1: found was actually not even great quality. It was very 548 00:24:26,440 --> 00:24:28,800 Speaker 1: very small sample size, and it was er point nine 549 00:24:28,880 --> 00:24:32,000 Speaker 1: kilos to not even two kilos over a three month period, 550 00:24:32,160 --> 00:24:34,760 Speaker 1: so not even two kilos, and most of them only 551 00:24:34,800 --> 00:24:37,080 Speaker 1: lost sort of within that point eight to sort of 552 00:24:37,119 --> 00:24:39,800 Speaker 1: one and a bit kilos. And you mentioned a couple 553 00:24:39,800 --> 00:24:41,919 Speaker 1: of the medical conditions as well, that just brings me 554 00:24:41,960 --> 00:24:44,000 Speaker 1: to a thought that I had that if anyone suffers 555 00:24:44,000 --> 00:24:46,600 Speaker 1: from like stomach ulcers or because appleside and vidgego is 556 00:24:46,720 --> 00:24:49,399 Speaker 1: very acidic, you would absolutely definitely not want to be 557 00:24:49,400 --> 00:24:52,120 Speaker 1: taking that on an empty stomach, and definitely not undiluted either. 558 00:24:52,200 --> 00:24:53,560 Speaker 2: So Susi's already. 559 00:24:53,240 --> 00:24:55,760 Speaker 1: Mentioned the negative effects of the enamel on your teeth, 560 00:24:55,840 --> 00:24:58,120 Speaker 1: So putting it in water is probably the worst way 561 00:24:58,200 --> 00:25:01,200 Speaker 1: to consume apple cider vinegar you wanted to. And again, 562 00:25:01,280 --> 00:25:04,240 Speaker 1: the research studies are around consistency. These people who had 563 00:25:04,240 --> 00:25:07,520 Speaker 1: these small benefits from a triglyceride or a blood sugar 564 00:25:07,520 --> 00:25:10,800 Speaker 1: regulation perspective or even a small modest weight loss perspective, 565 00:25:11,280 --> 00:25:13,359 Speaker 1: did that every single day. So, as Susie said, if 566 00:25:13,400 --> 00:25:16,040 Speaker 1: you're taking that Monday Tuesday because you're so quote unquote 567 00:25:16,040 --> 00:25:17,880 Speaker 1: healthy and motivated and ready to get into the week, 568 00:25:17,920 --> 00:25:20,399 Speaker 1: and by Wednesday Thursday, these things have dropped off, you 569 00:25:20,560 --> 00:25:23,120 Speaker 1: just taking it sporadically in your you know, lemon juice 570 00:25:23,160 --> 00:25:25,600 Speaker 1: water every morning isn't really going to do anything unless 571 00:25:25,600 --> 00:25:28,840 Speaker 1: you're taking it consistently every single day for a three 572 00:25:28,880 --> 00:25:30,879 Speaker 1: month period. And I think that's the thing, Like, you know, 573 00:25:30,960 --> 00:25:33,240 Speaker 1: we've talked about collision before, we've talked about greens powers, 574 00:25:33,280 --> 00:25:35,320 Speaker 1: We've talked about all of these things which may give 575 00:25:35,400 --> 00:25:38,480 Speaker 1: us maybe the mildest benefit. But unless we're doing that 576 00:25:38,520 --> 00:25:41,680 Speaker 1: every single day consistently for at least three, four, five, 577 00:25:41,760 --> 00:25:43,840 Speaker 1: six months, we're really not going to see any benefits. 578 00:25:43,840 --> 00:25:45,119 Speaker 1: So for a lot of us, we're kind of just 579 00:25:45,400 --> 00:25:46,919 Speaker 1: I guess we're just kind of wasting our money. But 580 00:25:46,960 --> 00:25:49,040 Speaker 1: I actually do love apple cider vinegar as part of 581 00:25:49,080 --> 00:25:51,160 Speaker 1: my sale of dressing because I find that I really 582 00:25:51,240 --> 00:25:53,840 Speaker 1: enjoyed the flavor. And I was saying to you before, Susie, 583 00:25:54,080 --> 00:25:56,480 Speaker 1: I found this brand of chips that my favorite flavor 584 00:25:56,520 --> 00:25:58,639 Speaker 1: of potato chips is sult and vinegart. It's by Total 585 00:25:58,640 --> 00:26:01,159 Speaker 1: Soul Food and I found this and from New Zealand, 586 00:26:01,160 --> 00:26:03,119 Speaker 1: and they do I think they're called Proper Crists, and 587 00:26:03,160 --> 00:26:05,640 Speaker 1: they do a side of vinegar flavor which tastes very 588 00:26:05,680 --> 00:26:07,960 Speaker 1: similar to salt and vinegar as well. So for me, 589 00:26:08,200 --> 00:26:10,120 Speaker 1: I love it as a flavoring on my potato chips 590 00:26:10,200 --> 00:26:12,119 Speaker 1: or as part of my salad. So I'm definitely not 591 00:26:12,200 --> 00:26:14,480 Speaker 1: using it to lose weight over here, but I do 592 00:26:14,960 --> 00:26:17,600 Speaker 1: like or appreciate the taste, but built into a recipe 593 00:26:17,800 --> 00:26:20,760 Speaker 1: not just mixed into water, because again, my dentists definitely 594 00:26:20,760 --> 00:26:23,840 Speaker 1: wouldn't be supportive of me doing that because in terms 595 00:26:23,840 --> 00:26:25,439 Speaker 1: of the enamel on my teeth, actually want to try 596 00:26:25,480 --> 00:26:26,639 Speaker 1: and preserve that over time. 597 00:26:27,040 --> 00:26:29,000 Speaker 2: True. And I think one other note just before we 598 00:26:29,040 --> 00:26:30,879 Speaker 2: wrap this up and move on into our product of 599 00:26:30,880 --> 00:26:33,960 Speaker 2: the week, is that it is actually possible if you 600 00:26:34,000 --> 00:26:36,639 Speaker 2: do a quick Google search to find any kind of 601 00:26:36,720 --> 00:26:39,840 Speaker 2: study you want. So if somebody says to you there's 602 00:26:39,880 --> 00:26:42,200 Speaker 2: a study that shows it doesn't mean that it's a 603 00:26:42,240 --> 00:26:46,080 Speaker 2: great quality study because people, you know, general people who 604 00:26:46,119 --> 00:26:48,200 Speaker 2: perhaps don't have the scientific training, well what we call 605 00:26:48,280 --> 00:26:50,680 Speaker 2: cherry pick the data. So they want to tell people 606 00:26:50,720 --> 00:26:52,720 Speaker 2: that apple cider vinegar is good, so they'll plug it 607 00:26:52,760 --> 00:26:55,320 Speaker 2: into Google and they'll find a study. But that doesn't 608 00:26:55,320 --> 00:26:58,280 Speaker 2: always mean it's the highest level of scientific study. So 609 00:26:58,320 --> 00:27:01,560 Speaker 2: when it's coming to checking data, you want data that 610 00:27:01,640 --> 00:27:03,960 Speaker 2: is coming from a reputable organization. So if you look 611 00:27:04,000 --> 00:27:07,720 Speaker 2: up places like the Mayo Clinic, the Heart Foundation, Harvard 612 00:27:07,760 --> 00:27:10,520 Speaker 2: Medical and you can't find it there, it's probably too 613 00:27:10,560 --> 00:27:12,760 Speaker 2: good to be true. So just also it's about sometimes 614 00:27:12,800 --> 00:27:15,200 Speaker 2: the quality of the data, and that's the difference. Someone 615 00:27:15,240 --> 00:27:17,520 Speaker 2: may say there's a study that shows but I would 616 00:27:17,560 --> 00:27:19,400 Speaker 2: be questioning what sort of study that is, how many 617 00:27:19,400 --> 00:27:21,479 Speaker 2: people it's on, and what kind of journal it's published in, 618 00:27:21,800 --> 00:27:24,120 Speaker 2: And yeah, so just be mindful. Just because it says 619 00:27:24,119 --> 00:27:26,600 Speaker 2: the study doesn't mean it's a good quality study. And 620 00:27:26,720 --> 00:27:31,080 Speaker 2: reputable journalists from big publications and big health organizations will 621 00:27:31,119 --> 00:27:33,600 Speaker 2: be making sure or should be making sure that any 622 00:27:33,720 --> 00:27:36,560 Speaker 2: data that's quoted is from reputable sources, not just a 623 00:27:36,640 --> 00:27:39,399 Speaker 2: random study that they found that complements the message that 624 00:27:39,440 --> 00:27:40,040 Speaker 2: they want to give. 625 00:27:40,359 --> 00:27:42,840 Speaker 1: And with studies as well, make sure it's human trials, guys, 626 00:27:42,840 --> 00:27:45,560 Speaker 1: because a lot, a lot a lot of research is 627 00:27:45,600 --> 00:27:48,320 Speaker 1: based on mice or rats. I can't talk either today, 628 00:27:49,160 --> 00:27:51,720 Speaker 1: which you know, mice aren't humans and we're very different 629 00:27:51,720 --> 00:27:53,320 Speaker 1: to humans, And a lot of the research when I 630 00:27:53,320 --> 00:27:55,040 Speaker 1: was looking for the apple side of vinegar and the 631 00:27:55,040 --> 00:27:57,800 Speaker 1: fat lost claims are on mice and a humans, mice 632 00:27:57,880 --> 00:28:01,040 Speaker 1: absolutely not. We have very different digest systems and very 633 00:28:01,040 --> 00:28:03,560 Speaker 1: different ways of living than what mice and rats do. 634 00:28:03,800 --> 00:28:06,359 Speaker 2: So they're not running so much. We're certainly not running 635 00:28:06,359 --> 00:28:07,920 Speaker 2: in a lot of hamster wheels. 636 00:28:10,760 --> 00:28:13,120 Speaker 1: So I guess that wraps us up and a little 637 00:28:13,119 --> 00:28:14,840 Speaker 1: bit of food for thought, Broallas is at home and 638 00:28:14,920 --> 00:28:17,879 Speaker 1: talking about food. Our product review of the week, Susie, 639 00:28:18,080 --> 00:28:21,560 Speaker 1: is the Red Tractor Food's low sugar granola. So we 640 00:28:21,600 --> 00:28:23,680 Speaker 1: get a lot of requests to review more and more 641 00:28:23,960 --> 00:28:26,920 Speaker 1: cereal based options because like you and I, you don't 642 00:28:26,960 --> 00:28:30,000 Speaker 1: really eat much sort of breakfast or cereal, but we 643 00:28:30,080 --> 00:28:31,720 Speaker 1: know that a lot of our listeners do like to 644 00:28:31,760 --> 00:28:33,200 Speaker 1: sort of get up and cereal is just a really 645 00:28:33,240 --> 00:28:34,800 Speaker 1: quick and easy option for a lot of people in 646 00:28:34,840 --> 00:28:36,960 Speaker 1: the morning. So we found this one that we thought 647 00:28:37,040 --> 00:28:39,840 Speaker 1: we would review today. And when we look at the ingredients, 648 00:28:39,920 --> 00:28:42,920 Speaker 1: the top ingredient is Australian whole grain rolled oats, so 649 00:28:42,960 --> 00:28:45,560 Speaker 1: forty seven percent rolled oats, which is pretty good. You know, 650 00:28:45,600 --> 00:28:47,480 Speaker 1: we definitely don't want a cereal that starts off with 651 00:28:47,520 --> 00:28:49,640 Speaker 1: sugar as the top ingredient. The fact that it has 652 00:28:49,720 --> 00:28:52,280 Speaker 1: rolled oats as its top ingredient makes me want to 653 00:28:52,320 --> 00:28:54,400 Speaker 1: read on put it that way. And then we've got 654 00:28:54,400 --> 00:28:57,720 Speaker 1: peanut butter, we've got corn fiber, we've got some natural 655 00:28:57,720 --> 00:29:02,520 Speaker 1: sweetness and ruthrostolsteviol. We've got whole roasted almonds, whole grain 656 00:29:02,600 --> 00:29:05,840 Speaker 1: oat flour, probotic chickory root fibers, that's where we're going 657 00:29:05,880 --> 00:29:07,600 Speaker 1: to get a large bulk of the fiber from in 658 00:29:07,640 --> 00:29:10,480 Speaker 1: this product, soy protein flakes which are going to boost 659 00:29:10,560 --> 00:29:12,840 Speaker 1: up the overall protein in the recipe. We've got some 660 00:29:12,960 --> 00:29:15,480 Speaker 1: flower seas but pitas, a little bit of cocoa powder 661 00:29:15,520 --> 00:29:17,880 Speaker 1: and some natural flavor. And there's a claim on the 662 00:29:17,880 --> 00:29:19,880 Speaker 1: box saying made in Australia from at least fifty seven 663 00:29:19,920 --> 00:29:23,200 Speaker 1: percent Australian ingredients, so we're sort of fifty percent supporting 664 00:29:23,200 --> 00:29:25,960 Speaker 1: our local farmers, which I think is good. Could be better, 665 00:29:26,040 --> 00:29:28,120 Speaker 1: but you know, it's a starting point. How do you 666 00:29:28,120 --> 00:29:30,520 Speaker 1: feel about this product overall, Seusie. There's some good whole 667 00:29:30,520 --> 00:29:33,160 Speaker 1: food ingredients in there and a good whack of I 668 00:29:33,160 --> 00:29:35,720 Speaker 1: guess added probotic fiber in there as well. 669 00:29:35,760 --> 00:29:38,640 Speaker 2: This is a really interesting brand Leanne because it's sort 670 00:29:38,640 --> 00:29:41,000 Speaker 2: of popped up and it's available in coal, so if 671 00:29:41,000 --> 00:29:42,680 Speaker 2: you're a wooly shopper you may not have seen it. 672 00:29:42,800 --> 00:29:45,480 Speaker 2: They've got really big range, a large range of oat 673 00:29:45,480 --> 00:29:48,240 Speaker 2: based products, a lot of different cereals ticking the box 674 00:29:48,280 --> 00:29:52,280 Speaker 2: on those health angles of protein and certain types of fiber, 675 00:29:53,160 --> 00:29:55,840 Speaker 2: and yeah, I'm just really interested in them. I actually 676 00:29:55,840 --> 00:29:58,360 Speaker 2: haven't tried it. It sounds really delicious and indep the 677 00:29:58,440 --> 00:30:00,880 Speaker 2: ingredient list is quite clean. The first thing I would 678 00:30:00,920 --> 00:30:02,880 Speaker 2: say is, don't be alarmed when it says only fifty 679 00:30:02,880 --> 00:30:05,239 Speaker 2: seven percent of Australian ingredients. The reason that will be 680 00:30:05,320 --> 00:30:07,480 Speaker 2: is that there's quite a significant amount of nuts and 681 00:30:07,520 --> 00:30:10,520 Speaker 2: seeds and we don't have a huge supply of that 682 00:30:10,560 --> 00:30:12,720 Speaker 2: here in Australia, and the demand is so high that 683 00:30:12,800 --> 00:30:14,840 Speaker 2: sometimes we're forced to go overseas to source some. So 684 00:30:14,880 --> 00:30:17,160 Speaker 2: there's sort of ideal, yes, it would be Australian ingredients, 685 00:30:17,160 --> 00:30:19,720 Speaker 2: but I wouldn't let that put you off, because that's 686 00:30:19,760 --> 00:30:21,640 Speaker 2: the actual reason some of those things we don't grow 687 00:30:21,720 --> 00:30:23,920 Speaker 2: or we don't have many of here for climate issues, 688 00:30:23,920 --> 00:30:26,840 Speaker 2: et cetera. Nutrition me gets strong, you know, eight grams 689 00:30:26,840 --> 00:30:30,240 Speaker 2: approaching from a breakfast cereal, eight grams of dietary fiber. 690 00:30:30,280 --> 00:30:33,400 Speaker 2: The sodium is incredibly low, Like for a cereal, that's fantastic. 691 00:30:33,400 --> 00:30:35,000 Speaker 2: If you look at your sort of standard bats of 692 00:30:35,040 --> 00:30:36,880 Speaker 2: corn flakes and things, they're sort of up around two 693 00:30:37,000 --> 00:30:39,400 Speaker 2: hundred three hundred milligrams per serve, so it's very very 694 00:30:39,400 --> 00:30:41,680 Speaker 2: low in sodium. I think that one of the reasons 695 00:30:41,680 --> 00:30:43,760 Speaker 2: I brought it TOI lean was it does have that 696 00:30:43,920 --> 00:30:47,200 Speaker 2: whack of chicory root in it, which is great theoretically 697 00:30:47,280 --> 00:30:50,160 Speaker 2: for gut health to feed the good bacteria in the gut, 698 00:30:50,320 --> 00:30:53,280 Speaker 2: giving eight grams of dietary fiber per serve, which is enormous. 699 00:30:53,840 --> 00:30:55,920 Speaker 2: But I do have issues with this with my clients. 700 00:30:56,160 --> 00:30:59,240 Speaker 2: I do myself don't react great to really concentrated amounts 701 00:30:59,280 --> 00:31:01,120 Speaker 2: of that, So I think just be mindful if you 702 00:31:01,120 --> 00:31:04,320 Speaker 2: have a sensitive tummy, in particular to some of those 703 00:31:04,360 --> 00:31:08,080 Speaker 2: prebiodic high fiber foods, this might not be for you. 704 00:31:08,080 --> 00:31:10,240 Speaker 2: You know, the way I use granola's, I tend to 705 00:31:10,320 --> 00:31:12,240 Speaker 2: use them as like a base to like a bircher 706 00:31:12,480 --> 00:31:14,880 Speaker 2: the end. So if someone's using a Greek yogurt or 707 00:31:14,880 --> 00:31:17,320 Speaker 2: a protein yogurt, I'll sort of put a little bit 708 00:31:17,320 --> 00:31:19,720 Speaker 2: of this in for flavor, but I won't necessarily base 709 00:31:19,720 --> 00:31:21,280 Speaker 2: it on the whole bowl. What is it. It's only 710 00:31:21,280 --> 00:31:23,280 Speaker 2: seventeen grams of carbs per serve. Mind you, it's a 711 00:31:23,320 --> 00:31:26,080 Speaker 2: fifty gram serve which is quite hardy, very low in sugar. 712 00:31:26,240 --> 00:31:28,880 Speaker 2: So I think it's a really good choice if you 713 00:31:28,920 --> 00:31:30,880 Speaker 2: can tolerate it on your tummy, and I would be 714 00:31:30,880 --> 00:31:32,760 Speaker 2: happy for my clients to have this as a breakfast 715 00:31:32,800 --> 00:31:36,480 Speaker 2: cereal with a normal milk or even yogurt if their 716 00:31:36,520 --> 00:31:39,040 Speaker 2: tummy is okay with it. So yeah, I'll be interested 717 00:31:39,040 --> 00:31:41,360 Speaker 2: on who's tried it, because there's about there's about ten 718 00:31:41,400 --> 00:31:44,000 Speaker 2: of them, there's a really wide range. It's an Australian 719 00:31:44,000 --> 00:31:47,040 Speaker 2: company and yeah, they're making their marks with their red 720 00:31:47,080 --> 00:31:50,800 Speaker 2: tractor in the Australian food supply. So yeah, I think 721 00:31:50,840 --> 00:31:53,400 Speaker 2: it's worth a go. But yeah, just be mindful if 722 00:31:53,600 --> 00:31:55,400 Speaker 2: your tummy is a bit sensitive, you might not react 723 00:31:55,440 --> 00:31:55,960 Speaker 2: so well to it. 724 00:31:56,040 --> 00:31:58,480 Speaker 1: Yeah, definitely, And again I haven't tried to see this, Susi, 725 00:31:58,560 --> 00:32:02,000 Speaker 1: but it looks great on paper from an ingredient list perspective, 726 00:32:02,120 --> 00:32:05,040 Speaker 1: but also as you said, from the nutritional panel as well. 727 00:32:05,120 --> 00:32:07,800 Speaker 1: So one serving size is fifty grams, so eight hundred 728 00:32:07,800 --> 00:32:10,040 Speaker 1: and twenty five killer jewels, which is roughly two hundred 729 00:32:10,080 --> 00:32:12,440 Speaker 1: calories per serve, eight grams of protein, eight and a 730 00:32:12,440 --> 00:32:14,720 Speaker 1: half grams of fat, seventeen grams of carbs, which is 731 00:32:14,760 --> 00:32:17,200 Speaker 1: quite low, one point three grams of sugar which is 732 00:32:17,240 --> 00:32:20,200 Speaker 1: incredibly low, the sodium, as you mentioned, three point five 733 00:32:20,240 --> 00:32:23,840 Speaker 1: milligrams incredibly low, and the dietary fiber per service eight 734 00:32:24,640 --> 00:32:27,280 Speaker 1: eight point four grams. That's incredibly high. So if you 735 00:32:27,320 --> 00:32:29,880 Speaker 1: have IBS or you have a sensitive tummy, you're probably 736 00:32:29,880 --> 00:32:31,400 Speaker 1: going to struggle with this one a little bit. But 737 00:32:31,480 --> 00:32:33,640 Speaker 1: what I would do, SUSI is take something like this 738 00:32:33,840 --> 00:32:35,280 Speaker 1: and use it as a bit of a snack choice. 739 00:32:35,320 --> 00:32:37,440 Speaker 1: So instead of using fifty grams, I might use ten 740 00:32:37,520 --> 00:32:39,200 Speaker 1: to fifteen grams and put that on a bit of 741 00:32:39,240 --> 00:32:41,200 Speaker 1: high protein yogurt as a snack choice or as a 742 00:32:41,240 --> 00:32:43,719 Speaker 1: sort of a pre workout snack. For some of my clients, 743 00:32:43,800 --> 00:32:45,360 Speaker 1: just half a serving of this with a bit of 744 00:32:45,400 --> 00:32:47,560 Speaker 1: milk as a pre workout snack could be a great option. 745 00:32:47,800 --> 00:32:49,960 Speaker 1: And that way we're harving that amount of dietary fiber. 746 00:32:50,000 --> 00:32:52,400 Speaker 1: It's coming down to about four point two grams instead 747 00:32:52,400 --> 00:32:53,920 Speaker 1: of eight point four. So if you do find that 748 00:32:53,920 --> 00:32:56,360 Speaker 1: you struggle with just a bit of bloating and excessive 749 00:32:56,400 --> 00:32:58,680 Speaker 1: gas after something like this, because we are adding in 750 00:32:58,680 --> 00:33:02,000 Speaker 1: a huge load of almost like artificial fiber, Like it's 751 00:33:02,000 --> 00:33:04,440 Speaker 1: not naturally occurring within the food. We are adding additional 752 00:33:04,440 --> 00:33:06,440 Speaker 1: into it. There's nothing wrong with that, but some people 753 00:33:06,560 --> 00:33:09,080 Speaker 1: do struggle from a sensitive gut perspective, So just try 754 00:33:09,120 --> 00:33:11,320 Speaker 1: to harve or quarter the portion of that and see 755 00:33:11,320 --> 00:33:13,520 Speaker 1: how you go. Because it looks like a really good product. 756 00:33:13,560 --> 00:33:15,959 Speaker 1: I don't know, can't comment on the taste wise like you, Susie, 757 00:33:16,000 --> 00:33:18,000 Speaker 1: but it sounds good. And the fact that peanut butters 758 00:33:18,000 --> 00:33:20,120 Speaker 1: a second ingredient. I'm all on board with that, Sushi. 759 00:33:21,000 --> 00:33:22,840 Speaker 2: I'm just thinking now the other thing you could do 760 00:33:22,920 --> 00:33:25,480 Speaker 2: for all my clients who enjoy making protein balls and snacks, 761 00:33:25,480 --> 00:33:27,080 Speaker 2: you could actually use this as a base if you 762 00:33:27,200 --> 00:33:29,720 Speaker 2: get a bit of a binder. Like at Christmas time 763 00:33:29,720 --> 00:33:32,160 Speaker 2: when I make rumballs, I use skim sweet and condensed milk, 764 00:33:32,280 --> 00:33:34,400 Speaker 2: So if you wanted to add, you could roll this 765 00:33:34,520 --> 00:33:36,600 Speaker 2: with some of that. Or what's another sticky thing you 766 00:33:36,600 --> 00:33:38,440 Speaker 2: could do. Maybe you could do peat more peanut butter 767 00:33:38,520 --> 00:33:40,960 Speaker 2: or nuts spread and roll it in some coconut. It 768 00:33:41,040 --> 00:33:43,160 Speaker 2: might be quite a tasty kind of energy type ball 769 00:33:43,240 --> 00:33:45,920 Speaker 2: with some extra protein. So that's just another thought. 770 00:33:46,040 --> 00:33:48,640 Speaker 1: At Christmas time, I like you, I like making chocolate bark, 771 00:33:48,720 --> 00:33:50,800 Speaker 1: So I'll melt down some good quality dark chocolate and 772 00:33:50,840 --> 00:33:52,560 Speaker 1: pour it into a tray, and then I'll pop all 773 00:33:52,600 --> 00:33:54,440 Speaker 1: my sort of toppings on tops up, hoop some some 774 00:33:54,520 --> 00:33:58,080 Speaker 1: floweries with petas coconut cranberries, and I also like to 775 00:33:58,080 --> 00:33:59,720 Speaker 1: just sprinkle a little bit of granola on top of 776 00:33:59,720 --> 00:34:01,360 Speaker 1: that is well, so you could definitely do a little 777 00:34:01,400 --> 00:34:03,720 Speaker 1: bit of you know, healthier type baking with this as well. 778 00:34:03,760 --> 00:34:05,560 Speaker 1: But as you said, I think it's a great breakth 779 00:34:05,640 --> 00:34:07,720 Speaker 1: you know, medium to great breakfast option for a lot 780 00:34:07,720 --> 00:34:09,520 Speaker 1: of people, as long as we're sort of pairing that 781 00:34:09,600 --> 00:34:11,640 Speaker 1: with a sort of a good whack of protein as well, 782 00:34:11,640 --> 00:34:12,960 Speaker 1: and you could easily add a bit of fruit to 783 00:34:12,960 --> 00:34:15,360 Speaker 1: that as well, because seventeen grams of carbs perserve is 784 00:34:15,360 --> 00:34:18,360 Speaker 1: actually very low when we consider that in comparison to 785 00:34:18,400 --> 00:34:20,160 Speaker 1: a lot about other breakfast type cereals. 786 00:34:20,160 --> 00:34:21,680 Speaker 2: Well, if you have it with a dairy milk or 787 00:34:21,680 --> 00:34:23,319 Speaker 2: a yoga you're going to get close to that sort 788 00:34:23,320 --> 00:34:26,200 Speaker 2: of thirty grands of carbohydrate, twenty grams of protein, and 789 00:34:26,280 --> 00:34:28,879 Speaker 2: about three fifty four hundred calories. So it's a really good, 790 00:34:28,880 --> 00:34:30,960 Speaker 2: well balanced breakfast on it, so own quick and easy 791 00:34:31,000 --> 00:34:33,759 Speaker 2: and great also for teenagers who you're trying to get 792 00:34:33,760 --> 00:34:35,799 Speaker 2: some extra nutrition in and they like us because this 793 00:34:35,840 --> 00:34:38,279 Speaker 2: is a chocolate flavor, so it's going to be much 794 00:34:38,320 --> 00:34:41,680 Speaker 2: better than having cocoa pops. Well, I was going to 795 00:34:41,719 --> 00:34:45,120 Speaker 2: say a chocolate based cereal. But yes, so if your 796 00:34:45,160 --> 00:34:49,680 Speaker 2: teenagers like it, it's a great energy, rich breakfast cereal 797 00:34:49,760 --> 00:34:51,920 Speaker 2: that's full of nutrition, and if they like the taste, 798 00:34:51,960 --> 00:34:53,120 Speaker 2: it's a great option for them. 799 00:34:53,239 --> 00:34:55,040 Speaker 1: But just teenagers are a little bit more sensitive to 800 00:34:55,040 --> 00:34:57,040 Speaker 1: fiber than what adults are, so just be careful with 801 00:34:57,080 --> 00:35:00,800 Speaker 1: that of your your teenagers explaining of excessive ounce of gas. 802 00:35:00,880 --> 00:35:04,200 Speaker 2: It's probably coming from something like this, true, true, true. 803 00:35:05,200 --> 00:35:07,760 Speaker 2: I think the mums of teenage boys are all laughing 804 00:35:07,840 --> 00:35:10,320 Speaker 2: right now. All right, we'll give it a go and 805 00:35:10,400 --> 00:35:12,480 Speaker 2: let us know what you think. But moving on, lean 806 00:35:12,560 --> 00:35:14,360 Speaker 2: to our final segment of the show. And this is 807 00:35:14,440 --> 00:35:17,319 Speaker 2: a personal favorite topic of mine and I was glad 808 00:35:17,360 --> 00:35:20,719 Speaker 2: you put it on our rundown because our listener question 809 00:35:21,400 --> 00:35:24,640 Speaker 2: came through our Instagram DM, so feel free to send 810 00:35:24,680 --> 00:35:26,759 Speaker 2: our questions. We add them all to the list. And 811 00:35:26,880 --> 00:35:31,960 Speaker 2: it was about managing office feeders. So office feeders, without 812 00:35:32,040 --> 00:35:35,080 Speaker 2: describing any one in particular, are those kind of people 813 00:35:35,200 --> 00:35:38,120 Speaker 2: who always have the best of intentions and a very 814 00:35:38,200 --> 00:35:41,080 Speaker 2: well meaning but they always seem to bring loads of 815 00:35:41,160 --> 00:35:44,399 Speaker 2: food to the office and it's generally treat style, whole 816 00:35:44,480 --> 00:35:46,680 Speaker 2: calorie food, So they might be the office bakers where 817 00:35:46,680 --> 00:35:48,960 Speaker 2: they bring extras in, or they might just like to 818 00:35:49,320 --> 00:35:52,400 Speaker 2: bring everyone a treat and the packet of caramela, koalas 819 00:35:52,480 --> 00:35:55,680 Speaker 2: or Fretto frogs in the afternoon, or they might go 820 00:35:55,800 --> 00:35:57,960 Speaker 2: down every so often and bring a cake. So they're 821 00:35:58,040 --> 00:36:00,960 Speaker 2: really focused around the food of the office. But the 822 00:36:01,120 --> 00:36:03,680 Speaker 2: issue with this, of course is, as we have said 823 00:36:03,719 --> 00:36:06,839 Speaker 2: previously already on this podcast, is that the evidence would 824 00:36:06,840 --> 00:36:09,040 Speaker 2: suggest that if the food is there within easy reach, 825 00:36:09,160 --> 00:36:11,359 Speaker 2: despite the best of intentions, it's going to be really 826 00:36:11,400 --> 00:36:13,640 Speaker 2: difficult to say no when you are offered it. So 827 00:36:13,800 --> 00:36:17,440 Speaker 2: our question was in relation to how do I politely 828 00:36:17,640 --> 00:36:21,279 Speaker 2: decline food from the office feeder? And I have some 829 00:36:21,480 --> 00:36:24,839 Speaker 2: very distinct thoughts on this because I've learned just by 830 00:36:24,920 --> 00:36:28,239 Speaker 2: observing people over a long period of time that there's 831 00:36:28,320 --> 00:36:31,640 Speaker 2: some people who can never say no and eat everything 832 00:36:31,719 --> 00:36:34,080 Speaker 2: and find it hence really difficult to keep on top 833 00:36:34,120 --> 00:36:37,200 Speaker 2: of their weight. And then there's people Yanne who never 834 00:36:37,320 --> 00:36:40,760 Speaker 2: say yes, so they're very very good at either accepting 835 00:36:40,840 --> 00:36:43,200 Speaker 2: the food and having a small taste and putting it down, 836 00:36:43,800 --> 00:36:46,920 Speaker 2: or actually having a very firm no, or going around 837 00:36:46,960 --> 00:36:48,800 Speaker 2: the other way in the kitchen, so they're not lured 838 00:36:48,880 --> 00:36:51,200 Speaker 2: by the cake or the banana bread when it's sitting there, 839 00:36:51,840 --> 00:36:54,200 Speaker 2: to keep their dietary goals on tracks so they're not 840 00:36:54,320 --> 00:36:57,600 Speaker 2: constantly lured into the extras that cross their path. Now, 841 00:36:58,239 --> 00:37:00,760 Speaker 2: I'm not saying here that if someone has a birthday 842 00:37:00,760 --> 00:37:02,640 Speaker 2: at work, you shouldn't have the cake. What I'm saying 843 00:37:02,760 --> 00:37:04,400 Speaker 2: is that if you're in an office place, and in 844 00:37:04,440 --> 00:37:08,440 Speaker 2: particular hospitals and notorious for this, schools where teachers are 845 00:37:08,600 --> 00:37:11,880 Speaker 2: notorious for this, and I'm hasting to say without causing 846 00:37:11,920 --> 00:37:14,040 Speaker 2: issues with sex in them, but it's often is female 847 00:37:14,120 --> 00:37:17,640 Speaker 2: based environments where there's a lot of food around, and 848 00:37:18,080 --> 00:37:21,919 Speaker 2: it's about deciding if that is conducive to your health 849 00:37:22,000 --> 00:37:26,040 Speaker 2: goals because very few of us lean can consume high 850 00:37:26,200 --> 00:37:31,680 Speaker 2: calorie foods like biscuits, cakes, chocolates, lollies regularly and keep 851 00:37:31,760 --> 00:37:35,399 Speaker 2: our weight under control, and so if these are constantly 852 00:37:35,800 --> 00:37:38,439 Speaker 2: slipping into our day when we're at work, it's really 853 00:37:38,520 --> 00:37:40,759 Speaker 2: really challenging. So I have a blanket rule with my 854 00:37:40,840 --> 00:37:44,399 Speaker 2: clients that I say, work is not a celebration, Work 855 00:37:44,480 --> 00:37:47,759 Speaker 2: is not a party. Enjoy your party, treat food when 856 00:37:47,760 --> 00:37:50,160 Speaker 2: it's a special occasion, and have a blanket rule to 857 00:37:50,239 --> 00:37:54,120 Speaker 2: say no unless there's extenuating circumstances, and if you do 858 00:37:54,320 --> 00:37:57,279 Speaker 2: say yes, get used to tasting, not eating. So if 859 00:37:57,400 --> 00:37:59,920 Speaker 2: someone offers you a piece of cake, as for the 860 00:38:00,200 --> 00:38:02,840 Speaker 2: smallest of slitherers, have a small taste and then have 861 00:38:02,960 --> 00:38:05,560 Speaker 2: your normal morning or afternoon tea, because very few of 862 00:38:05,640 --> 00:38:07,440 Speaker 2: us can exist in a life where we eat everything 863 00:38:07,480 --> 00:38:10,040 Speaker 2: that crosses our path without some negative consequences for our 864 00:38:10,080 --> 00:38:12,799 Speaker 2: health and our weight, or become really strong. The first 865 00:38:12,840 --> 00:38:15,160 Speaker 2: time you say no, it'll be hard. The second time 866 00:38:15,239 --> 00:38:17,759 Speaker 2: you do it it'll be a bit easier. But the 867 00:38:17,840 --> 00:38:20,120 Speaker 2: third time that the feeder who keeps offering you food 868 00:38:20,120 --> 00:38:21,839 Speaker 2: will learn you don't say yes, and they'll stop bringing 869 00:38:21,880 --> 00:38:23,920 Speaker 2: it to you. So if you can keep strong, initially 870 00:38:24,280 --> 00:38:26,040 Speaker 2: you'll get into a habit of saying I don't eat 871 00:38:26,040 --> 00:38:28,320 Speaker 2: extras at work, or I don't eat cake or whatever. 872 00:38:28,360 --> 00:38:31,160 Speaker 2: The excuses be very firm, so you get out of 873 00:38:31,280 --> 00:38:34,000 Speaker 2: that cycle of constantly snacking on whatever's offered or whatever 874 00:38:34,040 --> 00:38:34,880 Speaker 2: the feeder is bringing. 875 00:38:34,920 --> 00:38:37,440 Speaker 1: To the office and hospitals, as you said at a 876 00:38:37,520 --> 00:38:39,080 Speaker 1: Notorious Bull that I've got a lot of clients that 877 00:38:39,120 --> 00:38:42,560 Speaker 1: are nurses and doctors, and there is constantly food everywhere. 878 00:38:42,640 --> 00:38:44,360 Speaker 1: If it's not a nurse or a doctor that's bringing 879 00:38:44,360 --> 00:38:46,320 Speaker 1: it in. If it's not a celebration, it's a family 880 00:38:46,360 --> 00:38:48,359 Speaker 1: member who's given you a box of chocolates or something 881 00:38:48,400 --> 00:38:50,279 Speaker 1: to say thank you for looking after their loved one. 882 00:38:50,400 --> 00:38:52,920 Speaker 1: So hospital workers, we hear you, we feel you. 883 00:38:53,000 --> 00:38:54,160 Speaker 2: It's very, very difficult. 884 00:38:54,280 --> 00:38:55,800 Speaker 1: But when I used to work at the hospital SUSI, 885 00:38:55,880 --> 00:38:57,279 Speaker 1: I used to be involved in some of the hand 886 00:38:57,360 --> 00:39:00,160 Speaker 1: hygiene audits, and that was just the easiest thing for 887 00:39:00,239 --> 00:39:01,960 Speaker 1: me to say no to all of that food because 888 00:39:02,200 --> 00:39:04,600 Speaker 1: the amount of you know, doctor's nurse has allied health 889 00:39:04,920 --> 00:39:07,560 Speaker 1: service stuff that didn't actually wash their hands properly like 890 00:39:07,680 --> 00:39:10,080 Speaker 1: they should. I was like, yeah, no, I'm never eating 891 00:39:10,120 --> 00:39:10,479 Speaker 1: that food. 892 00:39:10,600 --> 00:39:12,040 Speaker 2: So for me, it was quite easy to say no 893 00:39:12,160 --> 00:39:13,280 Speaker 2: the majority of the type. 894 00:39:13,560 --> 00:39:15,600 Speaker 1: But I understand that if you are in an office place, 895 00:39:15,680 --> 00:39:18,120 Speaker 1: it's very difficult, particularly if the food is placed right 896 00:39:18,200 --> 00:39:19,640 Speaker 1: in front of you, particularly if you're in one of 897 00:39:19,680 --> 00:39:23,000 Speaker 1: those offices with the communal sort of shared desk spaces, 898 00:39:23,080 --> 00:39:24,960 Speaker 1: and there's I can picture it in my mind as 899 00:39:24,960 --> 00:39:27,000 Speaker 1: half me to describe Susie, but there's multiple desk sal 900 00:39:27,080 --> 00:39:29,400 Speaker 1: offices in the one sort of room, and people come 901 00:39:29,400 --> 00:39:31,080 Speaker 1: along and I put the bag of chocolates right in 902 00:39:31,120 --> 00:39:32,920 Speaker 1: front of you. The cake goes right in front of you. 903 00:39:33,200 --> 00:39:35,200 Speaker 1: So my top tip for my clients has always been, 904 00:39:35,360 --> 00:39:37,480 Speaker 1: just move that food. If you've literally if you're sitting 905 00:39:37,520 --> 00:39:39,160 Speaker 1: at your desk and someone comes and dumps a big 906 00:39:39,280 --> 00:39:41,160 Speaker 1: thing of favorites in front of your desk and you 907 00:39:41,239 --> 00:39:43,040 Speaker 1: don't if you don't want any, if you do, take 908 00:39:43,120 --> 00:39:44,680 Speaker 1: one and then go and move it and put it 909 00:39:44,719 --> 00:39:46,600 Speaker 1: in front of somebody else's desk, don't leave it in 910 00:39:46,680 --> 00:39:49,640 Speaker 1: front of you because that temptation will just wear you 911 00:39:49,760 --> 00:39:52,160 Speaker 1: down eventually. And I've had clients who go, oh my goodness, 912 00:39:52,200 --> 00:39:54,080 Speaker 1: I feel so bad. I just ate six of those 913 00:39:54,160 --> 00:39:57,000 Speaker 1: mini favorites and it's like, okay, do we need six 914 00:39:57,120 --> 00:39:59,480 Speaker 1: or was one enough? So if something's gonna stay in 915 00:39:59,520 --> 00:40:02,200 Speaker 1: front of you, you're just going to keep mindleusly snacking 916 00:40:02,320 --> 00:40:04,719 Speaker 1: or grazing on it. So have one and enjoy it 917 00:40:04,840 --> 00:40:06,440 Speaker 1: if you want to. If you don't like it, or 918 00:40:06,440 --> 00:40:08,520 Speaker 1: it's not something that you actually love, just move it 919 00:40:08,560 --> 00:40:10,439 Speaker 1: away from me. Go put it in front of somebody else. 920 00:40:10,600 --> 00:40:12,640 Speaker 1: And I've had this discussion so many times with clients 921 00:40:12,680 --> 00:40:14,759 Speaker 1: before Susie, where they go, you know, I did that, 922 00:40:14,880 --> 00:40:16,920 Speaker 1: and I went and put it in front of whatever 923 00:40:17,040 --> 00:40:19,320 Speaker 1: name's computer or office space, and they were like, oh no, no, 924 00:40:19,400 --> 00:40:21,000 Speaker 1: don't put that in front of me. And then I 925 00:40:21,080 --> 00:40:22,320 Speaker 1: tried to move it in front of someone else and 926 00:40:22,360 --> 00:40:23,799 Speaker 1: they were like, oh no, don't put that in front 927 00:40:23,840 --> 00:40:25,759 Speaker 1: of me. So it's funny that the majority of the 928 00:40:25,800 --> 00:40:28,000 Speaker 1: people in the office don't actually want that food or 929 00:40:28,040 --> 00:40:29,919 Speaker 1: don't want that in front of them. And if that's 930 00:40:29,960 --> 00:40:31,960 Speaker 1: the case, if you turn around and say, does anybody 931 00:40:32,000 --> 00:40:34,680 Speaker 1: want any more of this and nobody does, feel free 932 00:40:34,719 --> 00:40:36,080 Speaker 1: to bid it, or feel free to give it to 933 00:40:36,160 --> 00:40:38,239 Speaker 1: somebody to take home for their kids, or feel free 934 00:40:38,280 --> 00:40:39,960 Speaker 1: to put it back into the fridge or just out 935 00:40:40,000 --> 00:40:42,040 Speaker 1: of sight. If we just keep moving it around but 936 00:40:42,120 --> 00:40:44,400 Speaker 1: nobody actually wants it and it's in the office place, 937 00:40:44,560 --> 00:40:46,200 Speaker 1: it's funny the amount of people who say that they 938 00:40:46,239 --> 00:40:48,440 Speaker 1: don't want it, yet people keep going back for more 939 00:40:48,520 --> 00:40:50,920 Speaker 1: and more and more. So do yourself and everybody else 940 00:40:50,920 --> 00:40:53,000 Speaker 1: a favor in the office. If nobody actually wants it 941 00:40:53,120 --> 00:40:54,840 Speaker 1: or wants any more of it, get rid of it, 942 00:40:54,960 --> 00:40:57,200 Speaker 1: get it out of sight, because so longer that cake 943 00:40:57,280 --> 00:40:59,880 Speaker 1: or box of chocolates or plate of cookie sits in 944 00:41:00,239 --> 00:41:02,000 Speaker 1: the office, the more people are just going to keep 945 00:41:02,400 --> 00:41:05,240 Speaker 1: mindlessly snacking and grazing on it and actually not feeling 946 00:41:05,280 --> 00:41:06,680 Speaker 1: great for that at the end of the day. So 947 00:41:06,880 --> 00:41:08,960 Speaker 1: my top tip in that situation is always just to 948 00:41:09,040 --> 00:41:10,800 Speaker 1: move it so it's not directly in front of you, 949 00:41:11,000 --> 00:41:13,640 Speaker 1: or just let everyone pass it around. Everybody takes one 950 00:41:13,760 --> 00:41:16,000 Speaker 1: and then put it into the kitchen somewhere out of sight, 951 00:41:16,120 --> 00:41:17,800 Speaker 1: or put it back into a box or something, or 952 00:41:18,200 --> 00:41:19,759 Speaker 1: box it back up and put it into the fridge 953 00:41:19,800 --> 00:41:22,080 Speaker 1: so it's not sitting there and tempting it all afternoon 954 00:41:22,120 --> 00:41:23,319 Speaker 1: and the next day and the next day. 955 00:41:23,560 --> 00:41:26,440 Speaker 2: And some of the best office scenarios I've seen is 956 00:41:26,480 --> 00:41:28,920 Speaker 2: where rather than have sort of treats and cakes regularly 957 00:41:29,000 --> 00:41:31,520 Speaker 2: for someone's birthday, they have a dedicated day once a month, 958 00:41:32,040 --> 00:41:33,680 Speaker 2: So once a month on the Friday morning, they have 959 00:41:33,680 --> 00:41:35,440 Speaker 2: a set morning tea and that's where they indulge and 960 00:41:35,480 --> 00:41:37,319 Speaker 2: they may have a little bit of cake, but they 961 00:41:37,680 --> 00:41:40,160 Speaker 2: really discourage from being there all the time. And what 962 00:41:40,239 --> 00:41:41,680 Speaker 2: we know is if it's out of sight, it's out 963 00:41:41,719 --> 00:41:44,360 Speaker 2: of mind. So there's some great studies on mindless munching 964 00:41:44,400 --> 00:41:46,840 Speaker 2: to show that in an office environment land, if you 965 00:41:46,960 --> 00:41:48,920 Speaker 2: have a jar of m and ms, and they're in 966 00:41:48,960 --> 00:41:52,560 Speaker 2: a glass container versus a ceramic container. People eat double 967 00:41:52,600 --> 00:41:54,719 Speaker 2: when they can see them, so you're absolutely right, it's 968 00:41:54,760 --> 00:41:56,239 Speaker 2: out of sight, out of mine. Move it away. But 969 00:41:56,520 --> 00:41:58,799 Speaker 2: practice saying no as well. As I said, people who 970 00:41:59,200 --> 00:42:01,400 Speaker 2: are the feeder, they don't tend to eat because they 971 00:42:01,480 --> 00:42:03,160 Speaker 2: have that rule. I'm not eating it. So if that 972 00:42:03,320 --> 00:42:05,080 Speaker 2: is the right rule for you, get really good at 973 00:42:05,080 --> 00:42:06,799 Speaker 2: saying no to people. It's a bit like juggling our 974 00:42:06,880 --> 00:42:09,560 Speaker 2: social diary and not getting lurid into things we don't 975 00:42:09,560 --> 00:42:12,160 Speaker 2: want to do. It's okay to say no because it's 976 00:42:12,200 --> 00:42:14,000 Speaker 2: not a celebration. Most of the time we're at work. 977 00:42:14,080 --> 00:42:15,960 Speaker 2: Remember you're going to have your meals when you're indulging 978 00:42:16,000 --> 00:42:18,439 Speaker 2: at a restaurant or with the family. Work is work. 979 00:42:18,480 --> 00:42:21,240 Speaker 2: It doesn't have to be constantly rewarded with treats too often. 980 00:42:21,719 --> 00:42:23,799 Speaker 2: So don't feel the feeder. That's my other trick. 981 00:42:24,000 --> 00:42:25,719 Speaker 1: And don't feel like you're going to offend anyone either. 982 00:42:25,840 --> 00:42:27,560 Speaker 1: I think a lot of people sort of go, oh, well, 983 00:42:27,600 --> 00:42:29,719 Speaker 1: I have this because somebody made it. And I've had 984 00:42:29,719 --> 00:42:31,960 Speaker 1: a lot of clients Susie who have Celiac disease, and 985 00:42:32,040 --> 00:42:33,719 Speaker 1: you know, they'll say to me, I felt really bad 986 00:42:33,760 --> 00:42:36,880 Speaker 1: because you know, Jane made a cake for someone Zo's 987 00:42:36,880 --> 00:42:39,239 Speaker 1: birthday and she made it specifically gluten free for me. 988 00:42:39,480 --> 00:42:41,719 Speaker 1: So again, I think it's just important to have these 989 00:42:41,760 --> 00:42:44,240 Speaker 1: real conversations with people and say, you know, I appreciate 990 00:42:44,320 --> 00:42:46,440 Speaker 1: you so much making that gluten free for me, like 991 00:42:46,560 --> 00:42:49,200 Speaker 1: it's so lovely for you to do. But honestly, next time, 992 00:42:49,560 --> 00:42:51,680 Speaker 1: you know, you don't need to because cake's not actually 993 00:42:51,760 --> 00:42:53,480 Speaker 1: something that I love. You know, I love you know, 994 00:42:53,640 --> 00:42:55,120 Speaker 1: my treat is to go home and have a glass 995 00:42:55,120 --> 00:42:57,160 Speaker 1: of wine after work. So it's really trying to figure 996 00:42:57,160 --> 00:42:59,000 Speaker 1: out what is your treat. But if the gluten free 997 00:42:59,040 --> 00:43:01,640 Speaker 1: slice of cake is something that you absolutely love, by 998 00:43:01,719 --> 00:43:03,480 Speaker 1: all means, go ahead and indulge in, you know, have 999 00:43:03,560 --> 00:43:05,760 Speaker 1: a small piece of that. And as Zusie said, perhaps 1000 00:43:05,800 --> 00:43:08,120 Speaker 1: if the goal is weight loss, taste it don't Actually 1001 00:43:08,239 --> 00:43:10,600 Speaker 1: you don't necessarily have to eat the entire thing. You 1002 00:43:10,680 --> 00:43:13,560 Speaker 1: can have a couple of mouthfuls, taste it, be fully satisfied, 1003 00:43:13,600 --> 00:43:15,799 Speaker 1: and move on from there, then have your normal afternoon teas. 1004 00:43:15,800 --> 00:43:17,840 Speaker 1: You've got a few strategies up your sleeve, but I 1005 00:43:17,920 --> 00:43:20,720 Speaker 1: do find that having those open and honest conversations, particularly 1006 00:43:20,800 --> 00:43:23,439 Speaker 1: if you're somebody with an allergy or an intolerance, where 1007 00:43:23,440 --> 00:43:25,200 Speaker 1: people kind of go out of their way to cater 1008 00:43:25,360 --> 00:43:27,479 Speaker 1: for you, it is really important to have those honest 1009 00:43:27,520 --> 00:43:30,200 Speaker 1: conversations with them and say, look, I really do appreciate that, 1010 00:43:30,520 --> 00:43:33,359 Speaker 1: but honestly, I'm not somebody who really is a cake 1011 00:43:33,440 --> 00:43:35,759 Speaker 1: cut person. So please next time, I don't want you 1012 00:43:35,840 --> 00:43:37,320 Speaker 1: to go out of your way and do that for me. 1013 00:43:37,920 --> 00:43:40,200 Speaker 1: I'm more than happy just to have my standard morning tea, 1014 00:43:40,560 --> 00:43:42,279 Speaker 1: you know. And if I do feel like something, I'll 1015 00:43:42,280 --> 00:43:44,160 Speaker 1: bring that in myself, because there is a lot of 1016 00:43:44,200 --> 00:43:46,080 Speaker 1: sort of guilty around that, and people do feel that 1017 00:43:46,160 --> 00:43:50,160 Speaker 1: additional pressure if somebody has specifically made something to cater 1018 00:43:50,320 --> 00:43:52,879 Speaker 1: to them dietrue wise. So I think that those open 1019 00:43:52,920 --> 00:43:55,560 Speaker 1: and honest conversations, although they're difficult, you just need to 1020 00:43:55,640 --> 00:43:57,320 Speaker 1: have them once or twice and it's really going to 1021 00:43:57,520 --> 00:43:59,320 Speaker 1: serve you well into the future. So I'm always a 1022 00:43:59,320 --> 00:44:02,120 Speaker 1: big fan of having the difficult conversation, Susie, in order 1023 00:44:02,200 --> 00:44:05,560 Speaker 1: to make things easy for ourselves long term. Agree wonderful. Well. 1024 00:44:05,760 --> 00:44:07,920 Speaker 1: That brings us to the end of another episode of 1025 00:44:08,000 --> 00:44:10,520 Speaker 1: The Nutrition Couch. For another week, Susie so if you 1026 00:44:10,600 --> 00:44:12,759 Speaker 1: guys haven't done so already, don't forget to subscribe to 1027 00:44:12,800 --> 00:44:15,160 Speaker 1: the podcast. And you can subscribe from anywhere around the world. 1028 00:44:15,280 --> 00:44:17,400 Speaker 1: We've got a DM this week Susie from somebody in 1029 00:44:18,000 --> 00:44:20,200 Speaker 1: somewhere in a European country who said, I really love 1030 00:44:20,239 --> 00:44:22,360 Speaker 1: your podcast, but I can't subscribe. But you guys can 1031 00:44:22,400 --> 00:44:25,400 Speaker 1: subscribe from anywhere in the country on any number of 1032 00:44:25,480 --> 00:44:28,440 Speaker 1: podcasting platforms. So we've also got our Instagram and our 1033 00:44:28,480 --> 00:44:32,040 Speaker 1: Facebook social sites running. We're at the Nutrition Couch Podcast 1034 00:44:32,280 --> 00:44:34,440 Speaker 1: on instag and on Facebook. So give us a follow, 1035 00:44:34,800 --> 00:44:36,920 Speaker 1: send us some love on socials, and leave us some 1036 00:44:36,960 --> 00:44:39,520 Speaker 1: positive reviews, and let us know if you've got any questions, 1037 00:44:39,560 --> 00:44:41,839 Speaker 1: feedbacks or topics that you'd like us to run through 1038 00:44:41,920 --> 00:44:45,000 Speaker 1: in the future. And we will see you guys, same time, 1039 00:44:45,280 --> 00:44:46,400 Speaker 1: same place, next Sunday. 1040 00:44:46,440 --> 00:44:46,960 Speaker 2: See you later.