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Speaker 1: Are you one of the many podcast listeners who is

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Speaker 1: constantly feeling annoyed at yourself for not following through with

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Speaker 1: positive lifestyle changes? Are you constantly in a cycle of

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Speaker 1: being good or on track or completely off the rails.

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Speaker 1: Do you know you need to change, but routinely find

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Speaker 1: that it's too hard.

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Speaker 2: Don't worry. You are certainly not alone.

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Speaker 1: And on today's episode of The Nutrition Couch, we discuss

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Speaker 1: why change is so very hard and the simple steps

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Speaker 1: to take control and self coach yourself to success. Hi,

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Speaker 1: I'm Cusyburrow and Ale and Wood, and together we bring

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Speaker 1: you The Nutrition Couch, the weekly podcast that keeps you

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Speaker 1: up to date with everything you need to know in

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Speaker 1: the world of nutrition, as well as coaching yourself to success.

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Speaker 1: We have some new research that looks at the link

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Speaker 1: between our diet and pain. We have a new snack

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Speaker 1: bar that you're going to love, and our listener question

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Speaker 1: is all about weekend eating. But I will also launch

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Speaker 1: in today to say that this is the fourth home

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Speaker 1: we are attempting to record our podcast in video format.

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Speaker 2: How's that going? Then?

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Speaker 3: It's not going so well. We're not very good at tech.

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Speaker 4: We might be good at the size well, high nutrition,

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Speaker 4: but tech is certainly not our strong point.

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Speaker 1: So it's been a testing time in the world of

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Speaker 1: the Nutritian Couch because this is the fourth time we've

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Speaker 1: tried to record, and we've had some shocking attempts. Our

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Speaker 1: videos haven't worked when blew up an iPhone. We've had

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Speaker 1: several levels of consulting not to do it. And when

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Speaker 1: we are on YouTube stars LeAnn, we will be grateful

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Speaker 1: for this opportunity. We'll be happy, we'll be laughing about this.

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Speaker 1: So I just want you to hang in there, have

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Speaker 1: a sauna chill off.

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Speaker 2: It's going to be all worth it.

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Speaker 4: You know, it's going to be Okay, we'll see if

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Speaker 4: anybody watch is on YouTube because somebody said me a

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Speaker 4: DM and said, oh, you can't go to YouTube.

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Speaker 3: What am I going to do without the podcast?

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Speaker 4: And I said, oh, it'll still be on podcasts and

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Speaker 4: she's like, oh, thank goodness. I think she thought we

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Speaker 4: were moving entirely to YouTube.

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Speaker 2: So you know, yeah, I think young people are the

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Speaker 2: YouTube audience. Yeah, we're just getting a little bit older.

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Speaker 1: But anyway, we're going to give it a red hot

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Speaker 1: go and it is going to be all worth it,

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Speaker 1: So don't you worry all right. What I wanted to

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Speaker 1: talk about was something that comes up all the time

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Speaker 1: with clients, and I think you'll have a lot to

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Speaker 1: add your perspective on it. But certainly, I think the

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Speaker 1: first part of self coaching yourself to success when it

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Speaker 1: comes to change is probably the acknowledgement that change is hard.

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Speaker 1: You know, change if you had no external influences on

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Speaker 1: your life. So, for example, if you didn't have to

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Speaker 1: go to work, you didn't have to cook and prepare

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Speaker 1: food for other people, You had all the money in

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Speaker 1: the world, you didn't have to commute in terrible traffic,

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Speaker 1: you didn't have a boss who makes you stay late

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Speaker 1: at work. You only had to think about yourself. It

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Speaker 1: would be easy to make positive lifestyle changes. You could

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Speaker 1: spend hours cooking, preparing food, shopping. You could exercise as

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Speaker 1: much as you want, and that's often why on holidays

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Speaker 1: it can actually be easier to control your weight because

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Speaker 1: your time is your own.

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Speaker 2: And people are shocked by that, but I'm like, no,

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Speaker 2: you know.

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Speaker 1: That often the issue is not that we don't know

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Speaker 1: what we should be doing. We all know that we

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Speaker 1: should be eating more vegetables, we shouldn't be eating as

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Speaker 1: much rubbish. We should be exercising more. The complexity comes

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Speaker 1: because we live in a very complicated life where many

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Speaker 1: people are juggling two or three jobs. You know, they're

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Speaker 1: doing their own job. Some people are needing to work

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Speaker 1: two jobs because currently economically things are so tight. Then

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Speaker 1: you're looking after parents or children or other loved ones

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Speaker 1: and a home and a social life. So the issue

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Speaker 1: is not your week. The issue is that it is very,

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Speaker 1: very difficult. So I think the first hurdle in coaching

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Speaker 1: yourself to success and making positive changes.

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Speaker 3: That last is.

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Speaker 1: An acknowledgment that it won't be easy, because if it

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Speaker 1: was easy, we would all do it.

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Speaker 3: Now.

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Speaker 1: There's a handful of people, sure who metabolically blessed, but

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Speaker 1: in general all of us have to work pretty hard.

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Speaker 2: So that's the first thing. You have to acknowledge that

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Speaker 2: it's not going to be easy. And human beings.

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Speaker 1: As a species don't like change. Humans do what is easy.

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Speaker 1: They don't do what is right. Otherwise a lot of

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Speaker 1: us wouldn't be in a lot of trouble in our lives.

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Speaker 1: We do what is easy, what is easily land is

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Speaker 1: to eat crap and not move. So again, an acknowledgement

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Speaker 1: that you're not weak, you are human, and we will

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Speaker 1: always do that. So I think that's the first thing

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Speaker 1: you have to go into any lifestyle change, whether it's

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Speaker 1: starting a new exercise program, whether it's starting a new

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Speaker 1: diet regime, whether it's committing to weight loss. You've got

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Speaker 1: to give yourself the space and time to do it.

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Speaker 1: But what happens I noticed with that group of my clients,

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Speaker 1: and I guess I'd group into two groups. I've got

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Speaker 1: clients who are when they come to see me, they're

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Speaker 1: ready to go. They've already started with their positive changes.

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Speaker 1: They just want to be told what to do and when,

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Speaker 1: and all of a sudden it works and they're on

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Speaker 1: their way. And that's probably I would say sixty seventy

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Speaker 1: percent of my clients, because I do we do attract

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Speaker 1: a motivated group of people because it's a financial commitment,

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Speaker 1: and you know, we really invest heavily in our clients.

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Speaker 1: That's our style of nutrition coaching. It's not just one

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Speaker 1: off appointments every month. That's you know, every single day

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Speaker 1: leaning in and let's get this sort of for good

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Speaker 1: and that's what works. But then I certainly have a

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Speaker 1: ten to twenty maybe thirty percent group who are I

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Speaker 1: don't want to say my winges, but it's always hard,

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Speaker 1: you know, there's always you know, can't I eat whatever

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Speaker 1: I want? Why can't I have this product? You know,

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Speaker 1: I'm finding this really difficult. I'm hungry all the time.

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Speaker 1: And there's a real focus on the negative, and of

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Speaker 1: course that what you think about and believe continues. So

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Speaker 1: rather than that early acceptance that it will be tricky,

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Speaker 1: there's a resentment from the start. So we do try

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Speaker 1: and work through that. But I think for anyone listening

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Speaker 1: who perhaps hasn't committed to seeing a dietician or can't

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Speaker 1: always trying to do it themselves, going in with that

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Speaker 1: understanding that it will be tricky, you will feel it

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Speaker 1: will be difficult and it will be uncomfortable. But if

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Speaker 1: you can just get through those first hurdles and the

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Speaker 1: first few clunky weeks, all of a sudden, like so

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Speaker 1: many things, driving a manual car, having a new baby,

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Speaker 1: it will click and have that expectation. And I think

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Speaker 1: the other key thing in terms of self coaching yourself

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Speaker 1: to success is that it's about small wins along the way.

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Speaker 1: It's not perfection, because I'll have people who will give

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Speaker 1: me their history. They might have been away for the

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Speaker 1: weekend or on a work trip, and they will always

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Speaker 1: target the thing that they did wrong, that they didn't

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Speaker 1: think was the right thing to do. And I'll say

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Speaker 1: to them, and I said it just last night's your

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Speaker 1: client of mine. Look how far you've come. Yes, there

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Speaker 1: are things that we still need to work on, but

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Speaker 1: look how much better you were doing from when you started.

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Speaker 1: And this is the long term progression. It's about improving

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Speaker 1: over time. And indeed, we have a big listenership on

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Speaker 1: the Nutrition Couch who will direct messages on Instagram and

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Speaker 1: say I've lost twelve kilos over the program over the

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Speaker 1: last three years by these small changes. So I think,

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Speaker 1: particularly at this time of year, when we are launching

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Speaker 1: into the Christmas holiday season, party season, where there's a

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Speaker 1: lot of extra food around, it's going to almost be

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Speaker 1: impossible to have perfection. You are going to have meals out,

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Speaker 1: you are going to have too many. But if you

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Speaker 1: can just get more better decisions than poor ones, and

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Speaker 1: if you can just focus on small winds and building,

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Speaker 1: you will still be even a few killos later, or

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Speaker 1: at least wait.

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Speaker 2: Neutral come the end of the year.

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Speaker 1: Then if you continue with that attitude of this is

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Speaker 1: too hard, it's not fair. I want to be able

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Speaker 1: to eat what I want. You know, it's always hard

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Speaker 1: for me. I'm hungry all the time. And it's a

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Speaker 1: real shift in mindset. And I find even with my

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Speaker 1: tricky clients, eventually they do sort of acknowledge that and

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Speaker 1: they click over. But it can take a little bit

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Speaker 1: of time. So if you're one of the many listeners

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Speaker 1: who are thinking, oh, I really need to lose that

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Speaker 1: five or ten kilos and I just can't do it,

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Speaker 1: what is the difference. The difference with clients we see

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Speaker 1: is we're coaching them through that daily or you know,

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Speaker 1: you can do it yourself as well, but they're too

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Speaker 1: really guiding principles. It won't be easy and it will

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Speaker 1: be very uncomfortable for a period, and then it's about

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Speaker 1: a level of acceptance and just small winds and building

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Speaker 1: over time. Are some simple strategies to improve your relationship

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Speaker 1: with food and diets and even exercise over time.

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Speaker 3: You know one hundred percent agree.

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Speaker 4: And I had, like you, a perfect example of a

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Speaker 4: client who felt like she was struggling, but the reality,

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Speaker 4: like you said, was that she's done really amazingly and

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Speaker 4: she's done a really great job. And overall I think

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Speaker 4: she's down eight nine kilos. But she's been fairly stable

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Speaker 4: for the last i'd say a few months because just

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Speaker 4: so much has come up with life, the kids, the work,

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Speaker 4: multiple trips away, lots of social things, that kind of thing.

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Speaker 4: But she's actually been able to maintain. And so we

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Speaker 4: really talked about that, Like you said, acknowledging that it

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Speaker 4: is hard, but calling it for what it is, like,

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Speaker 4: this is hard, not I can't do it or I'm failing.

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Speaker 3: This is hard.

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Speaker 4: Well, what's the next step I can take? And sometimes

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Speaker 4: just that acknowledgment that the process is hard is just

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Speaker 4: what clients need to actually take that next step because

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Speaker 4: such is life like, life is hard. And we had

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Speaker 4: this discussion with her. I said, it was hard when

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Speaker 4: you were in a body that was ten kilos more.

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Speaker 4: It's hard now because you feel like you're doing the work.

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Speaker 4: It's not quite coming off, but it's still hard to maintain.

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Speaker 3: And what's even harder is.

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Speaker 4: Going back and reputting on that ten kilos, going back

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Speaker 4: to where you were. So life is always hard. And

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Speaker 4: then when I jumped on a coaching call with her.

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Speaker 4: This morning, I was in my gym clothes, I was

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Speaker 4: all sweaty. I did a really difficult work out at

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Speaker 4: the gym, and I said to her, I've been training

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Speaker 4: at what I would consider a high intensity for the

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Speaker 4: better part of a decade or two. And I said

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Speaker 4: that I still find exercise and nutrition challenging. It's not

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Speaker 4: that it gets any easier over time, you just adapt

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Speaker 4: to a different level of hard And she said that

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Speaker 4: was a really helpful perspective for her because she just

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Speaker 4: always thought that someday it would get easy and it

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Speaker 4: would just flow like that.

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Speaker 3: And I said, that's just not life.

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Speaker 4: Like, just when you think you're getting the hang of it,

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Speaker 4: something pops up and you know, something else becomes harder.

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Speaker 3: That is just life.

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Speaker 4: So just accepting that things are difficult, some more so

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Speaker 4: than others. Some people, sure, they find it really easier

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Speaker 4: the majority of us to lose or maintain our weight.

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Speaker 4: There is an element or a level of hardness to that.

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Speaker 4: And I think that acceptance is really important.

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Speaker 3: But rather than.

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Speaker 4: Saying it's hard, I can't do it, we shift that

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Speaker 4: self talk and make that into that more positive, neutrible.

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Speaker 3: Your self talk.

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Speaker 4: So it's this is difficult right now, what's the next

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Speaker 4: step I can take? Or this is difficult right now?

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Speaker 4: How can I make it this little bit easier on myself,

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Speaker 4: whether that's planning ahead with your nutrition, whether that's changing

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Speaker 4: a dinner and drinks with your girlfriends to a morning

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Speaker 4: walk and a coffee so you can sort of get

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Speaker 4: the exercise in still catch up, but also like the

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Speaker 4: calorie load a lot if you've already had a heavier week.

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Speaker 4: So shifting that self talk and zooming out in terms

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Speaker 4: of the perspective, like I said to her, you've already

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Speaker 4: down eight nine killers. We're only a feel away from

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Speaker 4: your goal. Zoom out and have a look at how

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Speaker 4: far you've come, and you know, will this actually matter

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Speaker 4: in a year's time. Yes, it's hard now, but as

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Speaker 4: I said, such as life, things will be difficult, how

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Speaker 4: can we make it that slight bit easier, or how

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Speaker 4: can we just push through this difficult period in order

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Speaker 4: to get to a time where it's perhaps not as busy.

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Speaker 4: It's not coming into school holidays, we have a little

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Speaker 4: bit more flexibility with our schedule, So just kind of

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Speaker 4: taking a step back and seeing how far we've come

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Speaker 4: and seeing will it you know, get a little bit

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Speaker 4: easier from a timing perspective or a flexibility later on.

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Speaker 4: And the last thing I think that's really important when

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Speaker 4: we talk about self coaching is to focus on the controllables.

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Speaker 4: Like I had another client who went away for like

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Speaker 4: a big girl's weekend and she's like, I'm so stressed.

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Speaker 3: There's going to be alcohol.

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Speaker 4: All of the meals are provided, and I said, it's okay,

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Speaker 4: Like in life we get to celebrate, Like food can

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Speaker 4: be a celebration. It's not just calories and calories out.

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Speaker 3: We can enjoy it.

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Speaker 4: We can go away with our girlfriends, we can have

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Speaker 4: an extra drink or two. But what I said to

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Speaker 4: her is focus on what you can control. And that

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Speaker 4: is so important because I remember years ago I had

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Speaker 4: a conversation with a client and she was like, look,

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Speaker 4: we ended up at this pub thing and I had

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Speaker 4: to have this burger and then I was really hungry,

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Speaker 4: so I had to eat the chips. And when we

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Speaker 4: broke that down, like, focus on what you can control,

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Speaker 4: and of course she had a beer as well. There

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Speaker 4: was like eighteen different things that were within her control

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Speaker 4: that in the moment, it just all felt too hard,

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Speaker 4: all felt too overwhelmeding she had to have the burger,

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Speaker 4: she had to have the chips, she had.

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Speaker 3: To have the beer.

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Speaker 4: But when we broke it down, she was like, well,

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Speaker 4: I could have us and seeing at the kitchen, could

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Speaker 4: do you know chicken breast not crumbed chicken. I could

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Speaker 4: have said, can you give me a half service of chips.

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Speaker 4: I could have taken the bun off the burger. I

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Speaker 4: could have had a water or a diet coke instead

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Speaker 4: of a beer. Like there were so many options within

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Speaker 4: that situation that because all she was focusing on is

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Speaker 4: this is hard, she wasn't able to see them. So

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Speaker 4: my number one tip for people who are really struggling

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Speaker 4: with the self coaching is to focus on what you

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Speaker 4: can control, Because you might not be able to control

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Speaker 4: the food that's available or the restaurant that you're going to,

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Speaker 4: but you can control your portion. You can control whether

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Speaker 4: or not you eat something before you go so you're

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Speaker 4: not starving when you get there. You can control leaning

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Speaker 4: up the beginning of the week in order to have

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Speaker 4: a heavier meal or two on the weekend. There's often

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Speaker 4: so many things that are within our control, but when

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Speaker 4: we're stuck in that victim mentality, this is hard, this

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Speaker 4: is unfair, it's you know, why is it easy for

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Speaker 4: everyone else and not me? That's where it really does

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Speaker 4: become ten times harder because it's often like we're in

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Speaker 4: a funk and we just can't get out of it.

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Speaker 4: So focus on those things that you can control and

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Speaker 4: control your self. Talk and knowledge that things are hard,

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Speaker 4: but you often have a lot of choices within that

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Speaker 4: hard moment. I think are really the keys to coaching

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Speaker 4: yourself to success.

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Speaker 1: True, And just before we wrap up and I hand

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Speaker 1: over to you to talk pain and food, which is

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Speaker 1: another really important topic for people who deal with chronic pain.

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Speaker 1: I actually also wanted to talk about it in terms

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Speaker 1: of the specificity of client presentations. So one of the

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Speaker 1: common things with clients who are struggling, particularly in the

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Speaker 1: early stages of change, is they will talk about feeling

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Speaker 1: restricted because they're used to going and getting a banana

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Speaker 1: bread at lunch, or they're used to having an extra

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Speaker 1: coffee and a treat in the afternoon. So they sort

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Speaker 1: of even start feeling deprived because it's such a big change.

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Speaker 1: And so what I would say, there's two things going on.

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Speaker 1: The first is there's nothing wrong with looking forward to

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Speaker 1: something more indulgent food wise, but in my clinical experience,

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Speaker 1: you better should do it late in after dinner, because

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Speaker 1: once you sort of break the seal and start.

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Speaker 2: Eating rubbish through the day, it's very hard to stop.

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Speaker 1: But something else to keep in mind is it is

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Speaker 1: profound entitlement that informs this week and eat what we

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Speaker 1: want when we want. And I think that it's okay

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Speaker 1: to say that because I think there's a lot of

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Speaker 1: people who have a belief that we should be able

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Speaker 1: to eat whatever we want, and it's not fair that

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Speaker 1: some people are able to do it and not others.

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Speaker 1: And I first of all call bs that people can

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Speaker 1: do it. I think that there is a perception they're

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Speaker 1: doing it, and we really actually don't know what they're doing.

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Speaker 1: And also many of them will not be so healthy,

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Speaker 1: particularly as they get older. Some people may be off

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Speaker 1: to do it when they're younger and burning a lot

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Speaker 1: of calories, or you know, some people are on medications

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Speaker 1: that burn more calories, et cetera, et cetera, but most

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Speaker 1: people can't. And I want to also use the words

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Speaker 1: should not, like these are ultra processed foods that we

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Speaker 1: shouldn't be having. So I think it's okay sometimes to

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Speaker 1: say you're eating too much rubbish and you kind of

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Speaker 1: need to detox a little bit from it. Because I

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Speaker 1: think we covered this a couple of episodes ago. People

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Speaker 1: are having multiple serves of discretionary food per day. This

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Speaker 1: is what we're getting sick, this is why we're getting fat,

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Speaker 1: this is why we're getting diabetes.

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Speaker 2: We eat too much crap.

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Speaker 1: So I think there is also a realization that sometimes

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Speaker 1: you have to be told no, and that's okay. It's

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Speaker 1: not going back to childhood where you're told know for

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Speaker 1: everything if it's that trigger. But ultimately, to be a

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Speaker 1: healthy adult, we can't eat those kinds of foods multiple

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Speaker 1: times a day at most one hundred maybe chundred calories worth,

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Speaker 1: which most people enjoy at dinner, whether it's a glass

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Speaker 1: of wine some chocolate after dinner, and you and I

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Speaker 1: both will talk about including those foods regularly in someone's plan.

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Speaker 1: But our society is such that we're so entitled and

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Speaker 1: think we should be able to have whatever we want

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Speaker 1: when we want, and we've got into habits of doing

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Speaker 1: it that sometimes our job is to call that out

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Speaker 1: and say you're just eating too much crap and being

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Speaker 1: actually a little bit honest with yourself, So don't tell

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Speaker 1: me at the end you feel deprived because you didn't

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Speaker 1: have your daily pastry, extra coffee and whatever else, because

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Speaker 1: before you were basically eating a little bit too much.

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Speaker 1: So I would urge listeners, without being disrespectful, to be

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Speaker 1: actually able to have an honest conversation with yourself and say,

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Speaker 1: am I being a bit entitled here and eating a

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Speaker 1: little bit too much rubbish?

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Speaker 2: And that does happen quite often.

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Speaker 1: So yeah, just a few little things to ponder, So

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Speaker 1: we'll see if we get any feedback on that.

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Speaker 2: The age of entitlement, Leanne, what do you think?

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Speaker 3: All right?

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Speaker 4: Well, moving on from insight on it to our next section,

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Speaker 4: which is on diet and pain.

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Speaker 3: And we know that.

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Speaker 4: There are certainly will probably quite a few listeners out

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Speaker 4: there who live with chronic pain. And certainly when I

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Speaker 4: used to work at the hospital, I worked in one

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Speaker 4: of the musculis scaladi of clinics next to the physios

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Speaker 4: and saw a lot of chronic knee and chronic back

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Speaker 4: pain and it's absolutely debilitating.

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Speaker 3: So whenever we.

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Speaker 4: Do see some new research in this area, it is

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Speaker 4: really nice because you know, most people don't want to

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Speaker 4: take painkillers for the rest of their life. Most people

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Speaker 4: want to be able to walk up a set of

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Speaker 4: stairs or go for a big long walk without having

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Speaker 4: that pain. And certainly we do know that eating well

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Speaker 4: can influence your weight to you know, most people who

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Speaker 4: eat well eat in a calorie deficit will lose weight.

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Speaker 4: But what this new research is showing is that it

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Speaker 4: potentially also affects chronic pain. So this is very exciting.

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Speaker 4: It's a new study. It came from the University of

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Speaker 4: South Australia and what research is investigated was whether improving

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Speaker 4: the diet quality overall through a weight loss program, so

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Speaker 4: it was actually a weight loss program actually reduced chronic

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Speaker 4: muscular skelet or pain. But they also wanted to know

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Speaker 4: that if losing weight explained any link between diet and pain,

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Speaker 4: So they analyzed data from just over one hundred Australian

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Speaker 4: odals who were overweight or obese, and they then completed

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Speaker 4: a three month dietary intervention where their energy intake was

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Speaker 4: restricted by thirty percent. So this is what I would

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Speaker 4: say is a very moderate deficit. Most of the time

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Speaker 4: I start my clients off in about a twenty percent deficit.

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Speaker 4: Thirty percents that next step up, so that I would

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Speaker 4: say would be just that little bit harder to stick to.

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Speaker 4: Thirty percent is quite moderate. So in addition to doing

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Speaker 4: the dietary intervention, they also measure the presence of what

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Speaker 4: they call the chronic muscular skeleid L pain score, pain severity,

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Speaker 4: and the quality of life that the person was reporting

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Speaker 4: related to the pain. And then they also took measurements

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Speaker 4: around weight waste, their conference and body fat percentage as well.

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Speaker 4: So on average, don't forget, these participants were following a

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Speaker 4: calorie restricted diet by about thirty percent, so you would

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Speaker 4: expect and hope some weight loss. So on average the

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Speaker 4: participants lost an average of seven kilos. But the most

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Speaker 4: important part was that pain relief was explained more by

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Speaker 4: the quality of the diet more so than just the kilos.

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Speaker 3: That they lost.

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Speaker 4: So it's really I guess, hopeful findings for people living

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Speaker 4: with chronic pain or even people living who really do

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Speaker 4: struggle to loose the weight, because thirty percent is I

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Speaker 4: would say, it's kind of hard called that thirty forty

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Speaker 4: percent is of large calorie restriction, you will feel hungry

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Speaker 4: for elements of the date it's an uncomfortable feeling hunger,

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Speaker 4: and so it is hard for some people to stick to.

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Speaker 4: So just knowing that the diet quality overall so healthy,

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Speaker 4: eating not necessarily eating in a calorie deficit may actually

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Speaker 4: be helpful for people living with chronic pain.

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Speaker 3: There were a few limitations in the study.

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Speaker 4: There was no control group, and when we see a good,

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Speaker 4: well rounded study, we do hope to see a control group.

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Speaker 4: And obviously the participants were on a form of a

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Speaker 4: calorie restricted diet, so it is I guess harder to

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Speaker 4: rule out any kind of policy or effects over time

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Speaker 4: without that control group as well. But I think you know,

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Speaker 4: bottom line is it's an interesting study. It shows that

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Speaker 4: improving the food choices, it's not just about calories. It's

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Speaker 4: not about what goes in and what comes out. It's

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Speaker 4: about better choices. It's about eating more whole foods, eating

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Speaker 4: more fiber, the nutrient rich quality of a food matters,

438
00:19:19,720 --> 00:19:24,080
Speaker 4: eating fewer ultra processed foods, drinking less alcohol, because that's.

439
00:19:23,920 --> 00:19:24,440
Speaker 3: The other thing.

440
00:19:24,880 --> 00:19:28,159
Speaker 4: The study didn't mention anything about with chronic pain, one

441
00:19:28,200 --> 00:19:33,880
Speaker 4: would think of inflammation, so they didn't measure anything like inflammation, molecules, CRP, anything,

442
00:19:33,960 --> 00:19:36,399
Speaker 4: like that. So if they were to repeat the study,

443
00:19:36,480 --> 00:19:38,320
Speaker 4: I would like to see a control group, and I

444
00:19:38,320 --> 00:19:41,040
Speaker 4: would like to see some of those pain and inflammation

445
00:19:41,280 --> 00:19:46,040
Speaker 4: parameters actually measured, because I would think that the inflammation

446
00:19:46,480 --> 00:19:50,080
Speaker 4: and that reduction through better diet quality, hopefully that had

447
00:19:50,080 --> 00:19:52,760
Speaker 4: an impact on chronic pain as well. That would be

448
00:19:52,840 --> 00:19:56,040
Speaker 4: my thinking, but unfortunately the study didn't actually cover it

449
00:19:56,080 --> 00:19:58,320
Speaker 4: this time. But it is I guess, really cool and

450
00:19:58,440 --> 00:20:02,440
Speaker 4: exciting to know that a quality diet changes may potentially

451
00:20:02,480 --> 00:20:04,880
Speaker 4: help people with these chronic pain issues.

452
00:20:05,400 --> 00:20:07,440
Speaker 1: True, and I think a lot of the fasting research

453
00:20:07,520 --> 00:20:10,120
Speaker 1: had been done as well in some of those inflammatory

454
00:20:10,119 --> 00:20:12,560
Speaker 1: markers like cider clients, to show now that was up

455
00:20:12,600 --> 00:20:16,000
Speaker 1: to twenty five percent reductions or even more on things

456
00:20:16,040 --> 00:20:18,639
Speaker 1: like the five to two diet. So how I like

457
00:20:18,720 --> 00:20:22,040
Speaker 1: to frame it for everyday people, is having even a

458
00:20:22,040 --> 00:20:23,160
Speaker 1: couple of lighter.

459
00:20:22,920 --> 00:20:25,000
Speaker 2: Days a week will help. You know, we don't.

460
00:20:24,880 --> 00:20:27,600
Speaker 1: Expect you to eat ony twelve hundred calories seven days

461
00:20:27,640 --> 00:20:29,800
Speaker 1: like that's not healthy, even though it might benefit weight

462
00:20:29,800 --> 00:20:32,199
Speaker 1: loss in the short term, but you might find that,

463
00:20:32,280 --> 00:20:34,160
Speaker 1: you know, once a week, just having a lighter meal

464
00:20:34,320 --> 00:20:36,920
Speaker 1: or having a longer fast is enough to cut back

465
00:20:36,920 --> 00:20:39,480
Speaker 1: those calories by twenty thirty percent without feeling like you're

466
00:20:39,480 --> 00:20:43,080
Speaker 1: on an overly restricted diet and still yielding those benefits.

467
00:20:43,160 --> 00:20:44,920
Speaker 1: So I think certainly there's a lot to be said

468
00:20:45,000 --> 00:20:47,840
Speaker 1: for even small amounts of weight loss when it comes

469
00:20:47,880 --> 00:20:51,440
Speaker 1: to pain and inflammatory responses. And yeah, adjusting the week

470
00:20:51,520 --> 00:20:53,879
Speaker 1: so you're not having the same calorie load every single

471
00:20:53,920 --> 00:20:56,159
Speaker 1: day and having a couple of lighter days is an

472
00:20:56,240 --> 00:20:59,280
Speaker 1: easy way to do it in my experience. Now, speaking

473
00:20:59,280 --> 00:21:02,439
Speaker 1: of Whole Foods, you sent me a Whole Food stack bar. Now,

474
00:21:02,440 --> 00:21:04,080
Speaker 1: a couple of weeks ago, we included a fib of

475
00:21:04,160 --> 00:21:06,040
Speaker 1: rich bar that we got a lot of positive response

476
00:21:06,080 --> 00:21:08,320
Speaker 1: from on the body. Everyone loves a snack bar, don't they,

477
00:21:08,920 --> 00:21:12,000
Speaker 1: So we found another one. Now, you found this in supermarket.

478
00:21:12,000 --> 00:21:13,520
Speaker 1: I'm going to let you take us through it because

479
00:21:13,680 --> 00:21:15,560
Speaker 1: your baby. But I think it's been around for a while,

480
00:21:16,160 --> 00:21:18,400
Speaker 1: if I'm not wrong. This brand, it's got certainly five

481
00:21:18,400 --> 00:21:20,760
Speaker 1: hell stars. So I haven't eaten it, and have you

482
00:21:20,800 --> 00:21:21,159
Speaker 1: tried it.

483
00:21:21,320 --> 00:21:23,240
Speaker 4: I think that the brand it's nice and natural, So

484
00:21:23,280 --> 00:21:25,119
Speaker 4: the brand certainly has been around for a while. But

485
00:21:25,240 --> 00:21:26,960
Speaker 4: I only saw this in the shops about a month ago.

486
00:21:27,000 --> 00:21:28,800
Speaker 4: When I sent it to you. So I feel like

487
00:21:28,840 --> 00:21:30,600
Speaker 4: it's newish, but I could be wrong.

488
00:21:30,840 --> 00:21:33,520
Speaker 1: Maybe the flavor is new, they had a whole seat.

489
00:21:33,520 --> 00:21:35,000
Speaker 1: Maybe it's just like a new variant.

490
00:21:35,240 --> 00:21:35,720
Speaker 3: Potentially.

491
00:21:35,800 --> 00:21:38,360
Speaker 4: Yeah, And as we're recording, they are currently on sale

492
00:21:38,400 --> 00:21:40,760
Speaker 4: at Wolworst. Obviously we do record in a little bit

493
00:21:40,800 --> 00:21:42,560
Speaker 4: in advance just to get it to our editors, etc.

494
00:21:43,080 --> 00:21:45,600
Speaker 4: So they're thirty percent of the moment retailing for four

495
00:21:45,800 --> 00:21:48,479
Speaker 4: fifty five for a box of five, but they currently

496
00:21:48,480 --> 00:21:51,040
Speaker 4: retail for six fifty so just over about a dollar

497
00:21:51,040 --> 00:21:52,840
Speaker 4: a bar, which when you think about it, if you

498
00:21:52,880 --> 00:21:54,520
Speaker 4: were to go and buy like a protein bar at

499
00:21:54,520 --> 00:21:56,760
Speaker 4: a service station, you're probably paying four or five six

500
00:21:56,800 --> 00:21:59,560
Speaker 4: dollars per bar. And same deal if you were to

501
00:21:59,600 --> 00:22:02,439
Speaker 4: go myself am a supper for a takeaway coffee at

502
00:22:02,440 --> 00:22:05,160
Speaker 4: a coffee shop. I get soy milk, so I routinely

503
00:22:05,200 --> 00:22:07,120
Speaker 4: will easily pay six seven dollars for one.

504
00:22:07,240 --> 00:22:09,720
Speaker 2: So how much is a drive through Starbucks? And that's

505
00:22:09,720 --> 00:22:10,560
Speaker 2: seven dollars.

506
00:22:10,480 --> 00:22:12,960
Speaker 4: Drive through Starbus three seven eight dollars one percent. Yep,

507
00:22:12,960 --> 00:22:15,760
Speaker 4: we've talked about my sneaky Starbucks habits. So these, in

508
00:22:15,800 --> 00:22:17,800
Speaker 4: the grand scheme of things, are a little bit more

509
00:22:17,840 --> 00:22:20,000
Speaker 4: affordable given that they're only about a dollar a bar,

510
00:22:20,359 --> 00:22:22,119
Speaker 4: and they've got quite a good ingredient list. They have

511
00:22:22,160 --> 00:22:24,359
Speaker 4: a five star Hells rating on the front. We know

512
00:22:24,480 --> 00:22:28,199
Speaker 4: that that can sometimes have its limitations, so we like

513
00:22:28,240 --> 00:22:31,360
Speaker 4: to as dietitians, read the ingredient list, read the nutrition profile,

514
00:22:31,560 --> 00:22:34,440
Speaker 4: and then make a more informed decision. But basically, it's

515
00:22:34,440 --> 00:22:36,880
Speaker 4: saying that it has five stars compared to the other

516
00:22:37,520 --> 00:22:40,880
Speaker 4: generic musley bars within that category, so it is certainly

517
00:22:40,920 --> 00:22:43,720
Speaker 4: a better choice when it comes to fat, sugar, salt,

518
00:22:43,760 --> 00:22:46,640
Speaker 4: fiber than some of the other bars in the category.

519
00:22:46,680 --> 00:22:49,800
Speaker 4: That's essentially what the five star Hell's rating means. So

520
00:22:49,840 --> 00:22:52,320
Speaker 4: when we look at the ingredient list, the first ingredient

521
00:22:52,400 --> 00:22:55,080
Speaker 4: is sunflower seeds, which it's so rare to see a

522
00:22:55,160 --> 00:22:57,359
Speaker 4: seed as a first ingredient, and we love that because

523
00:22:57,359 --> 00:23:00,639
Speaker 4: it's healthy fats, it's fiber. The sunflower seeds up forty

524
00:23:00,680 --> 00:23:03,600
Speaker 4: four percent of the bar, followed by glucose syrup. So

525
00:23:03,640 --> 00:23:06,040
Speaker 4: sugar is the second ingredient, and that would be I

526
00:23:06,040 --> 00:23:08,960
Speaker 4: would naturally expect sugar to be ingredient number one, two,

527
00:23:09,000 --> 00:23:12,040
Speaker 4: or three when it comes to something like in musli bar. Now,

528
00:23:12,080 --> 00:23:15,360
Speaker 4: the next ingredient is interesting because it's soy protein crisps,

529
00:23:15,400 --> 00:23:18,600
Speaker 4: and that's what is getting the added protein in the bar.

530
00:23:19,119 --> 00:23:21,919
Speaker 4: Then you've got inulin, which is adding as a prebotic

531
00:23:21,920 --> 00:23:25,040
Speaker 4: type fiber. Next you've got pumpkin seeds at ten percent,

532
00:23:25,119 --> 00:23:28,240
Speaker 4: which is great. We've got dried cranberry pieces at seven percent,

533
00:23:28,560 --> 00:23:32,000
Speaker 4: a little bit of natural flavor sim glycerine and acidity regulator,

534
00:23:32,000 --> 00:23:33,959
Speaker 4: a little bit of sunflow oil, and a little bit

535
00:23:33,960 --> 00:23:38,440
Speaker 4: of salt. So I would say that it is probably

536
00:23:39,280 --> 00:23:43,320
Speaker 4: an ultra between a process product and an ultra processed product. Well,

537
00:23:43,320 --> 00:23:45,399
Speaker 4: it's got the addition of soy protein crists, which are,

538
00:23:45,680 --> 00:23:48,439
Speaker 4: let's be honest, ultra processed, and inulin isn't something that

539
00:23:48,440 --> 00:23:51,040
Speaker 4: you'd naturally find in your pantry at home, but they

540
00:23:51,080 --> 00:23:54,040
Speaker 4: are certainly a much better choice than any other kind

541
00:23:54,080 --> 00:23:57,280
Speaker 4: of protein bar on the market. And then per serving,

542
00:23:57,280 --> 00:24:00,560
Speaker 4: so the bars are thirty grams each per serving just

543
00:24:00,560 --> 00:24:03,959
Speaker 4: shive six hundred killosules six point eight grams of protein

544
00:24:04,000 --> 00:24:05,560
Speaker 4: in the bar, which is far more than if you

545
00:24:05,640 --> 00:24:08,119
Speaker 4: were to pick up like a standard musli bar or

546
00:24:08,119 --> 00:24:10,399
Speaker 4: something like. That's nearly seven grams of protein, which I

547
00:24:10,440 --> 00:24:13,400
Speaker 4: think is really strong, eight point three grams of fat

548
00:24:13,440 --> 00:24:15,879
Speaker 4: with only point nine of that being saturated fat, so

549
00:24:15,920 --> 00:24:19,320
Speaker 4: a really good fat profile. Eight grams of carbohydrate, which

550
00:24:19,320 --> 00:24:21,240
Speaker 4: for a musleibar is quite low because it has a

551
00:24:21,280 --> 00:24:25,200
Speaker 4: really strong seed presence within that bar, three point five

552
00:24:25,240 --> 00:24:27,679
Speaker 4: grams of sugar, which is actually quite low when you

553
00:24:27,720 --> 00:24:29,600
Speaker 4: think about it for the whole bar, even though it

554
00:24:29,880 --> 00:24:32,960
Speaker 4: added sugar was the second ingredient. Four point three grams

555
00:24:33,000 --> 00:24:36,000
Speaker 4: of dietary fiber, which is really strong, and fifty milligrams

556
00:24:36,000 --> 00:24:38,080
Speaker 4: of sodium, which is quite low, which you would expect

557
00:24:38,080 --> 00:24:38,480
Speaker 4: in a bar.

558
00:24:38,880 --> 00:24:41,240
Speaker 3: So overall, I really like them. I've been using them

559
00:24:41,240 --> 00:24:42,399
Speaker 3: in my client meal plans.

560
00:24:42,480 --> 00:24:45,160
Speaker 4: I think that they're a great little thing to travel with,

561
00:24:45,240 --> 00:24:48,200
Speaker 4: having your handbag, just you know, having your desk at work.

562
00:24:48,480 --> 00:24:49,400
Speaker 3: I quite like them.

563
00:24:49,840 --> 00:24:52,640
Speaker 4: Would you make a cleaner bar in your kitchen at home, Yes,

564
00:24:53,119 --> 00:24:55,119
Speaker 4: if you're busy, if you time, Paul, you want a

565
00:24:55,160 --> 00:24:57,679
Speaker 4: better option in the shops, these are certainly one of them,

566
00:24:57,720 --> 00:24:58,639
Speaker 4: and they're quite tasty too.

567
00:24:58,640 --> 00:24:59,960
Speaker 3: I've tried them. I quite like them.

568
00:25:00,400 --> 00:25:00,920
Speaker 2: I agree.

569
00:25:01,040 --> 00:25:02,960
Speaker 1: I think that for that amount of protein, it's a

570
00:25:03,000 --> 00:25:05,560
Speaker 1: very nice calorie load, because the issue with so many

571
00:25:05,640 --> 00:25:07,959
Speaker 1: bars is that the protein bars are upwards of two

572
00:25:08,000 --> 00:25:11,000
Speaker 1: hundred calories one eighty to two hundred in a very

573
00:25:11,000 --> 00:25:13,240
Speaker 1: small volume of food, so you kind of eat it

574
00:25:13,280 --> 00:25:15,439
Speaker 1: in two or three bytes and you've had quite a

575
00:25:15,480 --> 00:25:17,439
Speaker 1: significant number of calories and in.

576
00:25:17,520 --> 00:25:20,480
Speaker 2: Some cases fat as well. So yeah, I really like them.

577
00:25:20,640 --> 00:25:23,080
Speaker 1: I know they've always had a really clean ingredient list.

578
00:25:23,520 --> 00:25:26,399
Speaker 1: I think that the seeds add so many good fats.

579
00:25:26,440 --> 00:25:28,040
Speaker 1: You know, these are the fats that we don't get

580
00:25:28,080 --> 00:25:31,480
Speaker 1: from very many other foods, those long chain plant based fats,

581
00:25:31,480 --> 00:25:32,600
Speaker 1: So seeds in our diet.

582
00:25:32,440 --> 00:25:34,440
Speaker 2: And a control portion are good. I think.

583
00:25:34,480 --> 00:25:36,639
Speaker 1: You know, I'd team it with say maybe some baby

584
00:25:36,640 --> 00:25:39,480
Speaker 1: belled cheese or some roasted broad beans is an afternoon snack,

585
00:25:39,760 --> 00:25:41,560
Speaker 1: But I do like that idea of just keeping it

586
00:25:41,560 --> 00:25:43,840
Speaker 1: in the bag for those kind of emergencies as well,

587
00:25:43,920 --> 00:25:45,719
Speaker 1: or in the car. So if you do have that

588
00:25:45,960 --> 00:25:48,280
Speaker 1: late afternoon munchies and you're like, oh, I haven't got

589
00:25:48,320 --> 00:25:50,480
Speaker 1: time to go home and do yogurt or cheese and crackers,

590
00:25:50,800 --> 00:25:52,880
Speaker 1: and you grab that in a coffee or grab that on.

591
00:25:52,840 --> 00:25:54,400
Speaker 2: Its own, it's going to tide you over. So yeah,

592
00:25:54,440 --> 00:25:55,480
Speaker 2: I'm a big fan as well.

593
00:25:55,680 --> 00:25:58,000
Speaker 1: You know, they're a New Zealand company, so I guess

594
00:25:58,040 --> 00:26:00,880
Speaker 1: they're almost astrayan, aren't they Like it's a pretty group

595
00:26:00,880 --> 00:26:03,040
Speaker 1: out them as house and I think, yeah, in terms

596
00:26:03,040 --> 00:26:05,919
Speaker 1: of the seated type bars out there, they're among one

597
00:26:05,920 --> 00:26:08,480
Speaker 1: of the better options and certainly very affordable. So yeah,

598
00:26:08,480 --> 00:26:10,800
Speaker 1: it comes up for me too, So we probably should

599
00:26:10,800 --> 00:26:11,600
Speaker 1: add that to our product.

600
00:26:11,600 --> 00:26:11,919
Speaker 2: Guidel.

601
00:26:11,960 --> 00:26:14,600
Speaker 4: I just thinking I'll just add that a lot of

602
00:26:14,640 --> 00:26:17,360
Speaker 4: I've had a few, I guess like dms lately over Instagram,

603
00:26:17,400 --> 00:26:19,280
Speaker 4: and a lot of people are using this like Yuka app,

604
00:26:19,280 --> 00:26:21,360
Speaker 4: which like rates the foods and stuff and if any

605
00:26:21,359 --> 00:26:24,200
Speaker 4: food has got say like an emulsifier or an adit evevate.

606
00:26:24,359 --> 00:26:27,399
Speaker 4: It's like automatically quote unquote bad for you, and people

607
00:26:27,440 --> 00:26:29,359
Speaker 4: will probably reach out and say the words, oh, this

608
00:26:29,400 --> 00:26:32,679
Speaker 4: has an emulsifier in it. In my personal opinion, I

609
00:26:32,760 --> 00:26:36,440
Speaker 4: don't think emulsifiers are as bad as what social media

610
00:26:36,560 --> 00:26:38,720
Speaker 4: makes them out to be. I wouldn't be riding these

611
00:26:38,720 --> 00:26:41,400
Speaker 4: bars in my client's meal plans every single day. I'd

612
00:26:41,440 --> 00:26:43,239
Speaker 4: be saying that this is something to put in your

613
00:26:43,280 --> 00:26:46,040
Speaker 4: handbag when you're traveling, something to have in the snack

614
00:26:46,080 --> 00:26:48,040
Speaker 4: bag if your kids stop, a game runs late and

615
00:26:48,080 --> 00:26:49,960
Speaker 4: you can't get home for lunch and you're starving. You

616
00:26:50,000 --> 00:26:52,359
Speaker 4: pull this out of your handbag, and given that, I

617
00:26:52,400 --> 00:26:55,120
Speaker 4: would expect this to float around in my client's handbag

618
00:26:55,240 --> 00:26:58,520
Speaker 4: or desk, school, travel bag for probably a good few weeks,

619
00:26:58,560 --> 00:27:01,320
Speaker 4: if not months, and still you okay to consume two

620
00:27:01,440 --> 00:27:04,399
Speaker 4: three months later. It has to have some form of

621
00:27:04,440 --> 00:27:07,680
Speaker 4: an emulsifier or additive in there to make that okay.

622
00:27:08,080 --> 00:27:10,800
Speaker 4: If it didn't, it would be like moldy in less

623
00:27:10,800 --> 00:27:15,040
Speaker 4: than a week. So emulsifiers and additives are not like

624
00:27:15,080 --> 00:27:17,280
Speaker 4: it's not as easy. It's not black and white. Nutrition

625
00:27:17,400 --> 00:27:19,320
Speaker 4: science is not black and white. So when people send

626
00:27:19,359 --> 00:27:20,800
Speaker 4: me products and they're like, is this good or is

627
00:27:20,800 --> 00:27:23,480
Speaker 4: this bad? There's too many nuances around this. And I'll

628
00:27:23,480 --> 00:27:25,440
Speaker 4: stop here, Susie, because I could talk for hours about

629
00:27:25,440 --> 00:27:27,439
Speaker 4: this and it really frustrates me. If you want to

630
00:27:27,440 --> 00:27:29,080
Speaker 4: have the bar, have the bar, because it's probably a

631
00:27:29,080 --> 00:27:31,360
Speaker 4: better choice. If you don't, don't eat it and eat

632
00:27:31,359 --> 00:27:33,320
Speaker 4: your clean food, and that's cool. But this is an

633
00:27:33,359 --> 00:27:36,680
Speaker 4: option for women who get caught out, get busy, need

634
00:27:36,720 --> 00:27:38,879
Speaker 4: to take something with them traveling, and if it didn't

635
00:27:38,920 --> 00:27:41,560
Speaker 4: have a few additives and an emulsifier in there, it

636
00:27:41,640 --> 00:27:44,320
Speaker 4: would go off. That's the reality of it. So if

637
00:27:44,320 --> 00:27:46,560
Speaker 4: you want to carry your banana, let that squish around

638
00:27:46,560 --> 00:27:48,840
Speaker 4: in your bag three days, pull it out and mushy

639
00:27:48,880 --> 00:27:51,600
Speaker 4: at your work meeting on Thursday. Eat that, you be

640
00:27:51,680 --> 00:27:54,240
Speaker 4: my guest. But I personally would rather give my client

641
00:27:54,760 --> 00:27:57,000
Speaker 4: a bar with a small additive and a smaller emulsifier,

642
00:27:57,320 --> 00:27:59,120
Speaker 4: knowing that they're not going to eat that three times

643
00:27:59,119 --> 00:28:01,560
Speaker 4: a day, every single day. But it's still a better

644
00:28:01,680 --> 00:28:04,040
Speaker 4: choice compared to if they got caught out, they'd had

645
00:28:04,160 --> 00:28:06,280
Speaker 4: the sausages or the hot dog at the soccer game,

646
00:28:06,400 --> 00:28:08,560
Speaker 4: or they'd eat the croissants on the work table. So

647
00:28:08,640 --> 00:28:11,080
Speaker 4: I just think we need to take social media with

648
00:28:11,080 --> 00:28:13,520
Speaker 4: a grain of salt. Sometimes it frustrates me. I'll get

649
00:28:13,520 --> 00:28:16,040
Speaker 4: off my high offs now, Susie. But I just I

650
00:28:16,080 --> 00:28:17,680
Speaker 4: think that's a little bit of food for thought for

651
00:28:17,720 --> 00:28:19,399
Speaker 4: our listeners out there who are trying to find one

652
00:28:19,440 --> 00:28:21,800
Speaker 4: hundred percent clean food all of the time. I get it,

653
00:28:21,840 --> 00:28:24,640
Speaker 4: you're just doing your best, but the reality is that

654
00:28:24,880 --> 00:28:26,399
Speaker 4: a little bit of additives and a little bit of

655
00:28:26,440 --> 00:28:30,359
Speaker 4: a multipliers and preservatives in some food may not be

656
00:28:30,440 --> 00:28:31,040
Speaker 4: a bad option.

657
00:28:31,600 --> 00:28:33,960
Speaker 2: I got to just tread so carefully here. She's prickly

658
00:28:34,000 --> 00:28:36,560
Speaker 2: today people, all right, So, first of all. I call

659
00:28:36,600 --> 00:28:38,240
Speaker 2: it convenient diet theories for you.

660
00:28:38,920 --> 00:28:42,040
Speaker 1: So people cherry pick the dietary information that suits them

661
00:28:42,040 --> 00:28:44,040
Speaker 1: at the time, but then forget it all when they're

662
00:28:44,040 --> 00:28:45,880
Speaker 1: at the pub on a Friday and ordering plates of

663
00:28:45,920 --> 00:28:48,480
Speaker 1: deep fried wedges and ari and Chenie balls and having

664
00:28:48,480 --> 00:28:50,960
Speaker 1: twelve glasses of wine. So that's how I like to

665
00:28:51,080 --> 00:28:53,040
Speaker 1: frame it. But what I think we can take from

666
00:28:53,040 --> 00:28:55,560
Speaker 1: this leanne is why don't we have a segment in

667
00:28:55,600 --> 00:28:58,680
Speaker 1: an upcoming episode about nutrition rants so things that drive

668
00:28:58,760 --> 00:29:00,800
Speaker 1: us crazy? And then I feel like it would be

669
00:29:00,840 --> 00:29:02,400
Speaker 1: like a form of therapy for you and you can

670
00:29:02,400 --> 00:29:04,720
Speaker 1: get it all off your chest and maybe entertaining for

671
00:29:04,760 --> 00:29:05,240
Speaker 1: our listeners.

672
00:29:05,280 --> 00:29:06,040
Speaker 2: So should we do that.

673
00:29:05,960 --> 00:29:08,360
Speaker 3: With that potentially? Yeah, maybe that's a good idea.

674
00:29:08,000 --> 00:29:09,600
Speaker 1: And I'm strongly encouraging you to go and have a

675
00:29:09,600 --> 00:29:11,920
Speaker 1: sooner after this potty record. I feel like it'll do

676
00:29:12,000 --> 00:29:14,360
Speaker 1: the world of good. All right, onto the last segment,

677
00:29:14,360 --> 00:29:17,000
Speaker 1: which is very positive. We've had a listener request on

678
00:29:17,040 --> 00:29:19,360
Speaker 1: our Instagram, so send all your requests through on the

679
00:29:19,440 --> 00:29:22,440
Speaker 1: Nutrition Couch Instagram page. We get all of our product

680
00:29:22,480 --> 00:29:26,280
Speaker 1: requests generally and listener questions from them, and the question is,

681
00:29:26,320 --> 00:29:29,320
Speaker 1: how can I have some fun weekend food that I

682
00:29:29,360 --> 00:29:30,959
Speaker 1: can make at home, and I thought there's a lot

683
00:29:31,000 --> 00:29:33,400
Speaker 1: of this going on in the supermarket. What do they

684
00:29:33,400 --> 00:29:35,600
Speaker 1: call it? Fake away? There's a lot of headlines on

685
00:29:35,640 --> 00:29:37,760
Speaker 1: fake away at the moment, and I think it's good

686
00:29:37,760 --> 00:29:39,920
Speaker 1: because we've spoken about this before that I just find

687
00:29:39,960 --> 00:29:43,239
Speaker 1: takeaway so ridiculously overpriced now and certainly not worth it.

688
00:29:43,240 --> 00:29:44,880
Speaker 2: The quality is just often not there.

689
00:29:45,200 --> 00:29:48,040
Speaker 1: And so there's just so many things in the supermarket

690
00:29:48,040 --> 00:29:50,840
Speaker 1: you can make that taste better than take away that

691
00:29:51,240 --> 00:29:54,640
Speaker 1: is still giving you all the deliciousness of fast food.

692
00:29:54,680 --> 00:29:56,800
Speaker 1: And certainly when you and I get together, we are

693
00:29:56,880 --> 00:29:59,120
Speaker 1: very happy with a pre made You've got a pizza

694
00:29:59,200 --> 00:30:01,280
Speaker 1: up and so sometimes you make them. But I'm very

695
00:30:01,280 --> 00:30:03,960
Speaker 1: happy with a good old Cole's truffled pizza, like you know,

696
00:30:04,200 --> 00:30:06,600
Speaker 1: very happy. So we certainly do that when we get together.

697
00:30:06,880 --> 00:30:08,240
Speaker 1: But a couple off the top of my head, and

698
00:30:08,280 --> 00:30:10,880
Speaker 1: I'm sure you've got some as well. I think homemade

699
00:30:10,880 --> 00:30:13,520
Speaker 1: burgers are so easy to do and you can make

700
00:30:13,560 --> 00:30:17,120
Speaker 1: them so healthy. So the peppercorn lean beef burger is

701
00:30:17,160 --> 00:30:19,040
Speaker 1: the lean one, but there's quite a few macro I've

702
00:30:19,080 --> 00:30:20,800
Speaker 1: got a chicken one as well, that's less than ten

703
00:30:20,840 --> 00:30:23,560
Speaker 1: percent fat grilled have a new range. But are they

704
00:30:23,640 --> 00:30:24,760
Speaker 1: leave that's not lean?

705
00:30:24,840 --> 00:30:25,640
Speaker 2: I had look, but.

706
00:30:25,600 --> 00:30:27,320
Speaker 3: Aren't we talking about fun dinner options?

707
00:30:27,520 --> 00:30:30,000
Speaker 2: Could be fun lean? You said funn lean? You said,

708
00:30:30,000 --> 00:30:32,640
Speaker 2: I said fun and lean. Well, girl, do you have it?

709
00:30:32,400 --> 00:30:34,360
Speaker 2: It is higher, but yeah you can.

710
00:30:34,680 --> 00:30:37,040
Speaker 1: I'd keep away then from the your Porto Perry Perry

711
00:30:37,120 --> 00:30:39,360
Speaker 1: chicken seasoning, which has got more salt in it than

712
00:30:39,400 --> 00:30:41,480
Speaker 1: you need an entire day. So don't grab that from

713
00:30:41,480 --> 00:30:43,920
Speaker 1: the seasoning section. But yeah, you're right, there is those,

714
00:30:44,120 --> 00:30:45,720
Speaker 1: And I think there's so many good bread rolls.

715
00:30:45,760 --> 00:30:45,920
Speaker 4: You know.

716
00:30:45,960 --> 00:30:47,160
Speaker 2: You can get the low carb ones.

717
00:30:47,200 --> 00:30:49,160
Speaker 1: You can get a flat kind of hamburger roll which

718
00:30:49,160 --> 00:30:51,560
Speaker 1: is smaller itself. You can get the low carb varieties.

719
00:30:51,600 --> 00:30:52,880
Speaker 1: I think I have just said that. You can get

720
00:30:52,880 --> 00:30:54,440
Speaker 1: a mulscra and roll and take the middle out. You

721
00:30:54,440 --> 00:30:56,240
Speaker 1: could get a sandwich thin and do it that way

722
00:30:56,280 --> 00:30:58,240
Speaker 1: and do it as a pressed one. So to me,

723
00:30:58,320 --> 00:31:01,480
Speaker 1: it's so easy to do. The homemade burgers, even sausage

724
00:31:01,480 --> 00:31:03,560
Speaker 1: sandwiches are going to be a million times better than

725
00:31:03,600 --> 00:31:05,920
Speaker 1: like awful sausage rolls with trans fats in them.

726
00:31:05,920 --> 00:31:07,920
Speaker 2: In pastry that you get, I think.

727
00:31:07,760 --> 00:31:10,959
Speaker 1: We've gone through before there's so many supermarket wedges and

728
00:31:11,000 --> 00:31:13,760
Speaker 1: potato chips which are like over ninety percent potato or

729
00:31:13,760 --> 00:31:16,360
Speaker 1: sweet potato. So go for it, you know, stick those

730
00:31:16,400 --> 00:31:19,000
Speaker 1: in the oven or the air fry. They're fantastic. I'm

731
00:31:19,000 --> 00:31:21,760
Speaker 1: a massive fan of dumplings I go. I personally quite

732
00:31:21,800 --> 00:31:23,560
Speaker 1: like mister Chen's. I think they've got a really high

733
00:31:23,720 --> 00:31:26,360
Speaker 1: percentage of meat in them and they don't have added MSG.

734
00:31:26,560 --> 00:31:28,720
Speaker 1: But there's also a whole range of different ones. They're

735
00:31:28,720 --> 00:31:31,000
Speaker 1: probably my gochoos. And the pizzas. I love the Doctor

736
00:31:31,000 --> 00:31:34,280
Speaker 1: O's pizza. I like the thin and crispy Maccaine pizza,

737
00:31:34,360 --> 00:31:37,160
Speaker 1: the beef one, it's very thin base. We love the

738
00:31:37,200 --> 00:31:41,320
Speaker 1: truffled Coals pizza as well, and also in Coal's Finest

739
00:31:41,320 --> 00:31:44,720
Speaker 1: at the moment, they've got these bags of mushroom, rosotto, noki,

740
00:31:44,800 --> 00:31:46,680
Speaker 1: peppy l saya noki and tomato.

741
00:31:47,240 --> 00:31:47,880
Speaker 2: I love those.

742
00:31:47,960 --> 00:31:51,520
Speaker 1: And sometimes I'll get the coals Mediterranean vegetables mix it through.

743
00:31:51,520 --> 00:31:53,560
Speaker 1: If I'm quite hungry, I'll put some chicken breast, bit

744
00:31:53,560 --> 00:31:56,800
Speaker 1: of parmesan like so delicious, and I'll get three serves

745
00:31:56,840 --> 00:31:59,760
Speaker 1: out of that. Still enjoy some pasta or noki or risotto,

746
00:32:00,160 --> 00:32:03,680
Speaker 1: controlled portion and again so much cheaper than take away.

747
00:32:03,720 --> 00:32:06,360
Speaker 1: Like those bags I think are about maybe twelve dollars

748
00:32:06,400 --> 00:32:08,320
Speaker 1: not on sale, maybe nine on sale.

749
00:32:08,720 --> 00:32:10,160
Speaker 2: Three serves like you're looking at three or.

750
00:32:10,120 --> 00:32:14,040
Speaker 1: Four dollars a serve like a Risoto at am at

751
00:32:14,120 --> 00:32:15,920
Speaker 1: a restaurant's what thirty dollars?

752
00:32:16,240 --> 00:32:17,280
Speaker 2: And you know what else I love?

753
00:32:17,320 --> 00:32:19,640
Speaker 1: I love a steak sandwich, so I'll go to Audi

754
00:32:19,680 --> 00:32:21,560
Speaker 1: and I love the Audi fill at steak. You can

755
00:32:21,600 --> 00:32:23,800
Speaker 1: get the piece of it. It's about twenty five dollars,

756
00:32:23,840 --> 00:32:26,440
Speaker 1: but that will feed six people, at least four, if

757
00:32:26,480 --> 00:32:30,080
Speaker 1: not six. I'll caramelize onions with some butter in the

758
00:32:30,120 --> 00:32:33,200
Speaker 1: pan and then get beetroot cheese, and I'll get like

759
00:32:33,240 --> 00:32:36,080
Speaker 1: a shabata loaf usually if I'm Audi for the meat,

760
00:32:36,120 --> 00:32:40,160
Speaker 1: I'll get the shabata loaf and toast it and so delicious,

761
00:32:40,200 --> 00:32:42,800
Speaker 1: and give me that any day over most takeaway.

762
00:32:43,240 --> 00:32:45,400
Speaker 2: So you can certainly do it, and it can be

763
00:32:45,480 --> 00:32:48,719
Speaker 2: a million times healthier, and I'd argue more delicious. What

764
00:32:48,760 --> 00:32:51,080
Speaker 2: else have I forgotten? You do Mexican a lot, I know.

765
00:32:51,160 --> 00:32:53,040
Speaker 4: We do, Yeah, we do, like do it yourself taco

766
00:32:53,120 --> 00:32:55,800
Speaker 4: boards where like one of my girls like spinach and

767
00:32:55,880 --> 00:32:58,280
Speaker 4: cucumber the other one likes carroten lettus, so we just

768
00:32:58,440 --> 00:33:00,520
Speaker 4: basically do the meat. I always put beans and there

769
00:33:00,520 --> 00:33:02,800
Speaker 4: are always great the zucchini in the carrot, so not

770
00:33:02,960 --> 00:33:05,480
Speaker 4: hide veggies, but put some veggies within the mince, and

771
00:33:05,480 --> 00:33:07,240
Speaker 4: then always serve it with a whole lot of salad

772
00:33:07,280 --> 00:33:09,320
Speaker 4: as well. And then it's just the taco shells as well.

773
00:33:09,440 --> 00:33:12,160
Speaker 4: We do sour cream, cheese salsa in the middle. And

774
00:33:12,160 --> 00:33:13,640
Speaker 4: then I've seen this one that I want to try

775
00:33:13,680 --> 00:33:16,200
Speaker 4: for the kids. It's soft tacos and it's like a

776
00:33:16,240 --> 00:33:19,360
Speaker 4: deconstructed for heater board, so it's like sliced steak, and

777
00:33:19,400 --> 00:33:21,680
Speaker 4: then it's like the capsicum, the onion, a bit of

778
00:33:21,720 --> 00:33:23,720
Speaker 4: like grilled mushrooms, and then there's a bit of lettuce

779
00:33:23,720 --> 00:33:25,560
Speaker 4: and stuff on the side, and then there's your toppings,

780
00:33:25,560 --> 00:33:27,920
Speaker 4: like your cream, your guacamole. So it's like a do

781
00:33:27,960 --> 00:33:30,040
Speaker 4: it yourself for heater board as well. So I think

782
00:33:30,040 --> 00:33:32,840
Speaker 4: that's really cool. Do it yourself pizza stations. Like you said,

783
00:33:32,840 --> 00:33:34,920
Speaker 4: we've got a pizza ovens. So whenever we have friends,

784
00:33:34,920 --> 00:33:37,480
Speaker 4: over all we have a large amount of mouths to feed.

785
00:33:37,600 --> 00:33:38,760
Speaker 3: We do all of the bases.

786
00:33:38,880 --> 00:33:41,440
Speaker 4: We basically have tomato or barbecue sauce they can choose,

787
00:33:41,480 --> 00:33:43,440
Speaker 4: and then we just have this whole range of toppings

788
00:33:43,520 --> 00:33:45,840
Speaker 4: and it's like build your own pizza basically, and then

789
00:33:45,840 --> 00:33:47,320
Speaker 4: in the pizza rub and it's a couple of minutes

790
00:33:47,360 --> 00:33:49,680
Speaker 4: in out, in out, and it just makes things really

791
00:33:49,720 --> 00:33:52,720
Speaker 4: easy do it yourself. Sushi bowls are also really good

792
00:33:52,760 --> 00:33:54,800
Speaker 4: because even for young kids, you know, you could just

793
00:33:54,800 --> 00:33:56,920
Speaker 4: do chicken, rice and a bit of cucumber, and then

794
00:33:56,960 --> 00:33:59,240
Speaker 4: the adults can put the noise sheets. They smoke salmon,

795
00:33:59,280 --> 00:34:01,680
Speaker 4: the sesame, you can have a bit of a meso dressing.

796
00:34:02,080 --> 00:34:04,760
Speaker 4: I find sushi really tedious to make, Like I just

797
00:34:04,800 --> 00:34:06,720
Speaker 4: I don't make it because I can't roll them fast

798
00:34:06,800 --> 00:34:08,920
Speaker 4: enough before they're eaten. So I'm just like hard, No,

799
00:34:09,200 --> 00:34:10,600
Speaker 4: if I'm going to do sushi, I'll just do it

800
00:34:10,640 --> 00:34:13,160
Speaker 4: in a deconstructed bowl because it just is so much

801
00:34:13,160 --> 00:34:15,120
Speaker 4: easier to do. So I think that's a really good

802
00:34:15,120 --> 00:34:18,440
Speaker 4: one or like one pan kind of one pot meals,

803
00:34:18,440 --> 00:34:20,600
Speaker 4: Like if you do a nice lamb shoulder or something

804
00:34:20,600 --> 00:34:22,759
Speaker 4: in the slow cooker and shred that you can get

805
00:34:22,760 --> 00:34:24,520
Speaker 4: so many different types of meals out of that. You

806
00:34:24,520 --> 00:34:27,000
Speaker 4: could make some nachos or a nacho salad, bowl. You

807
00:34:27,000 --> 00:34:29,400
Speaker 4: could do that with some potato chippies in the oven

808
00:34:29,400 --> 00:34:31,879
Speaker 4: and some salad. You could do that with roast chicken

809
00:34:31,920 --> 00:34:33,759
Speaker 4: as well, like shred of roast chicken, and then you

810
00:34:33,760 --> 00:34:36,120
Speaker 4: could do salad, you could do cook veggies, you could

811
00:34:36,120 --> 00:34:39,200
Speaker 4: do roast potatoes on the side. I think any kind

812
00:34:39,200 --> 00:34:42,840
Speaker 4: of deconstructed meal for families or like a group of

813
00:34:42,880 --> 00:34:45,160
Speaker 4: friends is a really good option as well, because it's

814
00:34:45,239 --> 00:34:47,680
Speaker 4: really rare that everybody likes the same thing. So I

815
00:34:47,680 --> 00:34:49,640
Speaker 4: think that we can you can deconstruct it and people

816
00:34:49,640 --> 00:34:51,719
Speaker 4: can pick and choose what they like, like this one

817
00:34:51,760 --> 00:34:54,160
Speaker 4: likes tomato, this one likes carrot, this one likes a

818
00:34:54,160 --> 00:34:55,960
Speaker 4: bit of chicken, but that one wants vegetarian.

819
00:34:56,200 --> 00:34:57,839
Speaker 3: I think it is a really good way to.

820
00:34:57,760 --> 00:35:01,080
Speaker 4: Accommodate a crowd or for more fussy families or families

821
00:35:01,080 --> 00:35:02,160
Speaker 4: with smaller kids as well.

822
00:35:02,680 --> 00:35:05,000
Speaker 1: And the question was also about dessert, So my number

823
00:35:05,040 --> 00:35:07,239
Speaker 1: and take home with desserts is that there are so

824
00:35:07,360 --> 00:35:11,480
Speaker 1: many individual mini sized ice creams. Now you would argue

825
00:35:11,520 --> 00:35:14,120
Speaker 1: you're always much better to buy those than tubs of anything.

826
00:35:14,480 --> 00:35:16,640
Speaker 1: Like you can get the little even the Mars bars

827
00:35:17,280 --> 00:35:19,880
Speaker 1: or the mini cornetto's, all the ones coals have got

828
00:35:19,880 --> 00:35:23,080
Speaker 1: the little mini sandwiches, literally everything in a much smaller portion,

829
00:35:23,520 --> 00:35:26,160
Speaker 1: Whereas if you open a tub of two liter gourmet

830
00:35:26,200 --> 00:35:28,920
Speaker 1: ice cream, you will eat the whole lot absolutely regardless,

831
00:35:29,120 --> 00:35:31,840
Speaker 1: Whereas if you have the individuals, it's a much easier

832
00:35:31,880 --> 00:35:34,759
Speaker 1: way to portion control it. I think when it comes

833
00:35:34,760 --> 00:35:36,880
Speaker 1: to blocks of chocolate, they're so small now, like Jesus,

834
00:35:36,920 --> 00:35:39,000
Speaker 1: they'd barely feed for people long gone on the days

835
00:35:39,040 --> 00:35:41,399
Speaker 1: where they're big, So it's so expensive. But I think

836
00:35:41,440 --> 00:35:44,080
Speaker 1: the individual ice cream is a really smart way of

837
00:35:44,200 --> 00:35:47,760
Speaker 1: keeping families amounts controlled and still having all the deliciousness

838
00:35:47,840 --> 00:35:51,719
Speaker 1: of mainstream desserts. So they're probably my best tips for that,

839
00:35:51,840 --> 00:35:53,759
Speaker 1: but much easier. And say o because you know what

840
00:35:53,840 --> 00:35:57,400
Speaker 1: McDonald's now, So I am I like a shiky hamburger,

841
00:35:57,440 --> 00:35:59,960
Speaker 1: a gidiburger. I've had it since I was a trial.

842
00:36:00,239 --> 00:36:01,839
Speaker 1: I love it like it's disgusting.

843
00:36:01,880 --> 00:36:02,799
Speaker 2: I know it's worst.

844
00:36:02,840 --> 00:36:05,000
Speaker 1: It's worse than the diet coke, which I've ditched, But

845
00:36:05,440 --> 00:36:07,520
Speaker 1: a cheeky hamboo a McDonald's is my go to.

846
00:36:08,160 --> 00:36:09,200
Speaker 2: But do you know how much?

847
00:36:09,239 --> 00:36:11,560
Speaker 1: So they charged like five bucks for the happy meal,

848
00:36:11,880 --> 00:36:13,080
Speaker 1: maybe six dollars.

849
00:36:13,360 --> 00:36:15,200
Speaker 2: You know how much a thick shaker. A Sunday is

850
00:36:16,120 --> 00:36:19,399
Speaker 2: five dollars, five or six dollars. Really, that's expensive.

851
00:36:19,560 --> 00:36:22,200
Speaker 5: Look for the cone, the cone that used to be dozens,

852
00:36:22,320 --> 00:36:26,120
Speaker 5: not the cone for their Sunday like a Sunday Sunday

853
00:36:26,320 --> 00:36:29,840
Speaker 5: thing or a thick shake five bucks.

854
00:36:29,920 --> 00:36:31,800
Speaker 1: That is a lot of money. They're not that big,

855
00:36:32,440 --> 00:36:34,040
Speaker 1: so that's how they get you. They get you the

856
00:36:34,080 --> 00:36:36,040
Speaker 1: cheap happy meal. But then as soon as you add

857
00:36:36,040 --> 00:36:38,120
Speaker 1: the desserts and stuff, so you're much better to go

858
00:36:38,160 --> 00:36:40,240
Speaker 1: to Coals and Woolies, particularly when all the ice creams

859
00:36:40,239 --> 00:36:42,640
Speaker 1: are half priced. Because you get four for five dollars

860
00:36:42,719 --> 00:36:45,840
Speaker 1: one Sunday at Macca's five bucks. How can you justify

861
00:36:45,880 --> 00:36:48,800
Speaker 1: that they're not very big. I was at McDonald's locally recently,

862
00:36:49,200 --> 00:36:51,440
Speaker 1: and this lady came in and she'd ordered Sundays for

863
00:36:51,480 --> 00:36:53,440
Speaker 1: her kids, and she went off her head at the

864
00:36:53,520 --> 00:36:56,200
Speaker 1: McDonald's staff because when she looked, they weren't that full.

865
00:36:56,920 --> 00:37:00,239
Speaker 1: So she had obviously experienced the five dollars Sunday and

866
00:37:00,280 --> 00:37:02,239
Speaker 1: she realized that they hadn't even filled it properly with

867
00:37:02,280 --> 00:37:02,640
Speaker 1: the stuff, So.

868
00:37:02,719 --> 00:37:03,879
Speaker 2: She went off her handed them.

869
00:37:03,960 --> 00:37:06,480
Speaker 4: It's inflation, man, drive up the price and make it smaller.

870
00:37:06,719 --> 00:37:08,160
Speaker 2: Yeah, so don't think it's cheaper.

871
00:37:08,200 --> 00:37:10,520
Speaker 1: You're actually much better to do it at home and

872
00:37:10,680 --> 00:37:14,280
Speaker 1: have those options which are just as delicious but portion controlled.

873
00:37:14,360 --> 00:37:16,839
Speaker 4: So I love again if I'm like entertaining or something.

874
00:37:16,880 --> 00:37:19,839
Speaker 4: I love chocolate covered strawberries. I like fruit skewers where

875
00:37:19,840 --> 00:37:21,239
Speaker 4: you can either dip them in a bit of like

876
00:37:21,320 --> 00:37:23,040
Speaker 4: chocolate fond do, or you can dip it in like

877
00:37:23,080 --> 00:37:25,799
Speaker 4: a bit of yogurt. I love stewed apples, Like Coming

878
00:37:25,800 --> 00:37:27,360
Speaker 4: Out of Winter we did a lot of stewed apples,

879
00:37:27,400 --> 00:37:29,800
Speaker 4: bit of granola on top of scoop of vanilla ice cream.

880
00:37:30,040 --> 00:37:32,040
Speaker 4: You do it with like berries as well, that works

881
00:37:32,080 --> 00:37:35,160
Speaker 4: really well, like a nice berry bake crumble ice cream

882
00:37:35,160 --> 00:37:37,200
Speaker 4: that works really well, And like you can do like

883
00:37:37,200 --> 00:37:39,919
Speaker 4: a healthier like frozen yogurt, like a banana nice cream.

884
00:37:39,920 --> 00:37:42,120
Speaker 4: I've seen a lot of those, like Ninja ice cream

885
00:37:42,120 --> 00:37:44,080
Speaker 4: things online, like a lot of influencers have them. We

886
00:37:44,080 --> 00:37:46,160
Speaker 4: don't have one, but that could be a really fun thing.

887
00:37:46,200 --> 00:37:48,000
Speaker 4: You can kind of make your own ice cream.

888
00:37:48,040 --> 00:37:49,320
Speaker 2: They're five hundred dollars.

889
00:37:49,400 --> 00:37:50,640
Speaker 3: Oh maybe that's why I don't have one.

890
00:37:51,320 --> 00:37:55,080
Speaker 1: So if anyone's listening from Ninja Leanne or I am

891
00:37:55,160 --> 00:37:59,040
Speaker 1: very happy try give it well because we saw that

892
00:37:59,120 --> 00:38:01,680
Speaker 1: on the football final and my little boys were beside

893
00:38:01,719 --> 00:38:03,719
Speaker 1: themselves and then I was like, oh yeah, that's a

894
00:38:03,719 --> 00:38:06,080
Speaker 1: good Christmas present. Five hundred and fifty bucks. I was like, wow,

895
00:38:06,120 --> 00:38:07,839
Speaker 1: they're not missing out. But you can make a lot

896
00:38:07,880 --> 00:38:09,640
Speaker 1: of healthy desserts with it, and we're very open to

897
00:38:09,719 --> 00:38:11,520
Speaker 1: sponsoring and giving it a go Ninja.

898
00:38:11,560 --> 00:38:13,840
Speaker 2: If you want to give us one, we'll share it

899
00:38:13,840 --> 00:38:14,800
Speaker 2: between us. No drama.

900
00:38:14,880 --> 00:38:16,879
Speaker 1: All right, on that notely end, we're getting silly. Time

901
00:38:16,920 --> 00:38:19,160
Speaker 1: to wrap it up. Perhaps our first video of the

902
00:38:19,239 --> 00:38:21,640
Speaker 1: nutrition couch. Maybe it is, maybe it's not. Let's just

903
00:38:21,680 --> 00:38:23,839
Speaker 1: spice it up. Keep listening to us and tell your

904
00:38:23,840 --> 00:38:26,680
Speaker 1: friends about us, and if you're interested in some supplements

905
00:38:26,800 --> 00:38:30,839
Speaker 1: scientifically formulated for women, check out our design by Dietitians

906
00:38:30,960 --> 00:38:34,520
Speaker 1: website designed by dietitians dot com and we'll look after

907
00:38:34,520 --> 00:38:36,600
Speaker 1: all your nutrition needs. So have a good week and

908
00:38:36,640 --> 00:38:38,680
Speaker 1: we'll see you. It's Wednesday, okay, so you guys next

909
00:38:38,680 --> 00:38:38,879
Speaker 1: week