WEBVTT - The Late Afternoon Hunger Trap: How to Stop Overeating Before Dinner & Take Back Control 0:00:01.280 --> 0:00:03.680 Do you find yourself hungry when you arrive home after 0:00:03.760 --> 0:00:08.520 a long day, or maybe you find yourself absolutely starving 0:00:08.960 --> 0:00:12.920 and literally eat everything inside and then feel terrible about 0:00:12.960 --> 0:00:15.760 it on more days than not. On today's episode of 0:00:15.760 --> 0:00:18.439 The Nutrition Couch, we take a closer look at late 0:00:18.480 --> 0:00:22.040 afternoon over eating and chat through the easy steps to 0:00:22.120 --> 0:00:23.120 take back control. 0:00:23.720 --> 0:00:23.799 Hi. 0:00:23.880 --> 0:00:26.280 I'm Cusie Burrow and I'm Leon Wood, and together we 0:00:26.280 --> 0:00:28.800 bring you The Nutrition Couch, the weekly podcast that keeps 0:00:28.800 --> 0:00:30.560 you up to date on everything you need to know 0:00:30.640 --> 0:00:34.000 in the world of nutrition, as well as late afternoon eating. 0:00:34.200 --> 0:00:37.520 We have a study that looks at an extremely interesting 0:00:37.600 --> 0:00:41.360 link between our DHA or Amiga three intake and cognitive 0:00:41.400 --> 0:00:42.640 decline as we age. 0:00:42.960 --> 0:00:45.000 There are some new frozen meals at Audi. 0:00:45.040 --> 0:00:48.040 One of our kind listeners on our Instagram let me 0:00:48.080 --> 0:00:49.440 know about it, So we're going to take a closer 0:00:49.479 --> 0:00:52.960 look at those, and our listener question is all about 0:00:53.000 --> 0:00:57.160 a very popular online diet. So to kick us off today, Leanne, 0:00:57.160 --> 0:00:58.760 we had a couple of weeks ago. I don't even 0:00:58.760 --> 0:01:00.680 know if I told you this, Because there's so much 0:01:00.720 --> 0:01:02.680 going on, we often don't even have time to go 0:01:02.720 --> 0:01:07.120 through everything that When we did an episode all about 0:01:07.440 --> 0:01:10.000 eating frequency and what I like to call the space 0:01:10.080 --> 0:01:13.360 between eating. We got a lot of really positive feedback 0:01:13.400 --> 0:01:16.640 about listeners finding that really helpful. Our goal with the 0:01:16.680 --> 0:01:20.479 podcast is to really make sure that people have practical 0:01:20.600 --> 0:01:24.040 nutrition information, because there's always nutrition headlines, but so rarely 0:01:24.080 --> 0:01:26.160 are they written by dieticians who can put it into 0:01:26.240 --> 0:01:28.920 practice and really work with people each day to know 0:01:28.959 --> 0:01:31.080 what the issues are. And indeed, what I want to 0:01:31.080 --> 0:01:35.000 talk about today is the late afternoon binges because I 0:01:35.040 --> 0:01:38.119 have so many of my women, whether they're home from 0:01:38.200 --> 0:01:41.280 work late afternoon after a really long day, or even 0:01:41.319 --> 0:01:43.160 at home with the kids and they're picking them up 0:01:43.160 --> 0:01:46.479 from daycare or just getting back from the park, and 0:01:46.520 --> 0:01:51.200 they just find themselves so hungry, and despite the best 0:01:51.240 --> 0:01:54.120 of intentions, they're often binging before dinner, and it may 0:01:54.160 --> 0:01:56.920 be just the kids leftovers or the kids food because 0:01:56.920 --> 0:01:59.360 they might be cooking one earlier meal for kids, or 0:01:59.360 --> 0:02:02.520 including more child friendly foods like sort of pastas or 0:02:02.560 --> 0:02:04.880 hot chips or chicken nuggets or foods that tend to 0:02:04.880 --> 0:02:07.560 be quite popular with small children. And then by the 0:02:07.560 --> 0:02:09.160 time they get to their own dinner, they're not even 0:02:09.200 --> 0:02:11.720 hungry because they've eaten so much and then they really 0:02:11.720 --> 0:02:13.920 feel terrible about it. And you know, you and I 0:02:13.960 --> 0:02:16.760 are no diet purists. You know, we enjoy good quality food. 0:02:17.160 --> 0:02:20.120 I too, at times find myself eating overeating in the afternoon. 0:02:20.600 --> 0:02:22.800 We certainly are not judging, but our goal is to 0:02:22.840 --> 0:02:25.680 really talk about a very common problem for women, why 0:02:25.720 --> 0:02:28.320 it happens, but more importantly, how you can take control, 0:02:28.360 --> 0:02:29.960 because there's no good And I said to this to 0:02:29.960 --> 0:02:32.359 your client last night on her text, I said, there's 0:02:32.360 --> 0:02:34.600 no good beating yourself up about it. It's happened. Let's 0:02:34.639 --> 0:02:36.600 just make a plan to move forward. And so hopefully 0:02:36.600 --> 0:02:38.359 at the end of this segment you've got some really 0:02:38.400 --> 0:02:41.799 practical strategies to take control so you don't find yourself 0:02:41.880 --> 0:02:45.640 vulnerable to overeating at that time and basically displacing your 0:02:45.639 --> 0:02:48.600 meal calories and then overeating, which makes weight, fat loss, 0:02:48.639 --> 0:02:50.360 or even weight control quite difficult. 0:02:50.760 --> 0:02:53.359 So it just kick us off. Why does it happen? 0:02:53.480 --> 0:02:55.840 It's very simplely, and it happens because we're really hungry 0:02:55.880 --> 0:02:58.240 and we probably eat dinner way too late because I 0:02:58.280 --> 0:03:00.840 find with modern schedules, you know, unch is often pushed 0:03:00.880 --> 0:03:03.800 back one or two and then unless you're really proactively 0:03:03.840 --> 0:03:06.600 having something substantial at four o'clock, and that's the time 0:03:06.600 --> 0:03:09.120 many of us are running around. Anyway, you are going 0:03:09.160 --> 0:03:11.160 to get low blood glue coast, you know, three four, 0:03:11.320 --> 0:03:13.880 five hours after lunch. So it's really normal to be 0:03:13.919 --> 0:03:17.000 feeling low blood glue coast, really hungry. That might be 0:03:17.000 --> 0:03:19.239 exacerbated if you exercise or even go for a walk 0:03:19.320 --> 0:03:21.399 or to the park with the kids, and you sort 0:03:21.400 --> 0:03:24.000 of are practicing that cognitive restraint, I'm not going to eat, 0:03:24.000 --> 0:03:25.720 I'm not gonna eat, not going to eat. Then all 0:03:25.720 --> 0:03:27.959 of a sudden you're so hungry and there's food around 0:03:28.000 --> 0:03:31.200 and you just demolish it. So it's normal for that reason. 0:03:31.919 --> 0:03:35.160 And I've got sort of several strategies in order of 0:03:35.240 --> 0:03:37.680 what I think you can manage it, because ultimately it 0:03:37.720 --> 0:03:39.480 is a bit of a problem in terms of calorie 0:03:39.520 --> 0:03:43.440 intake overall. So the first and most important thing that 0:03:43.480 --> 0:03:47.200 will help prevent it in general is having a really 0:03:47.240 --> 0:03:51.000 substantial afternoon snack. But I still find that, even though 0:03:51.040 --> 0:03:53.520 we've spoken about it many times on the potty, I 0:03:53.560 --> 0:03:56.440 still find my clients are just grabbing something quick and easy, 0:03:56.520 --> 0:03:59.760 a good old cheese and crackers, a nutbar, a protein bar, 0:04:00.400 --> 0:04:02.760 and I want to stress that is not enough. If 0:04:02.840 --> 0:04:06.000 you're a busy, active female, you need at least a 0:04:06.040 --> 0:04:08.760 couple of hundred calories at that time, and you need 0:04:08.800 --> 0:04:11.480 at least twenty grams of carbohydrate, and you need at 0:04:11.520 --> 0:04:14.000 least twenty grams of protein. But what happens is if 0:04:14.000 --> 0:04:16.120 you grab half of that and have saved cheese and crackers, 0:04:16.120 --> 0:04:18.560 which we all love, one hundred and fifty cow, you're 0:04:18.560 --> 0:04:22.279 only getting five ten grams of carbohydrate, You're getting five 0:04:22.320 --> 0:04:24.479 grams of protein, and that's only going to satisfy you 0:04:24.520 --> 0:04:27.800 for an hour at most. So you've got to complete 0:04:27.839 --> 0:04:30.359 that meal. And I want you to think at times 0:04:30.440 --> 0:04:31.960 when you go out for a big lunch and then 0:04:32.000 --> 0:04:33.719 you find you're not even hungry for dinner, and what 0:04:33.760 --> 0:04:36.120 a freeing feeling that is because you're actually not hungry. 0:04:36.480 --> 0:04:39.479 So rather than thinking it's better to restrict, restrict, restrict, 0:04:39.480 --> 0:04:42.479 and than binging, you're much better to have something decent 0:04:42.560 --> 0:04:45.640 at three four o'clock, a wrap, a slice of toast 0:04:45.720 --> 0:04:48.920 with some cheese and tomato or cottage cheese, a protein 0:04:48.960 --> 0:04:51.359 shake with some fruits, some high protein yogat with a 0:04:51.360 --> 0:04:54.760 bit of granola and nuts, something substantial but also That 0:04:54.880 --> 0:04:57.920 is nice because the other thing that happens is if 0:04:57.920 --> 0:05:00.400 you feed yourself food that you think you should having 0:05:00.480 --> 0:05:03.240 or you should have it's healthy, and you don't actually 0:05:03.279 --> 0:05:05.760 enjoy it, You'll keep eating until you find that satisfaction. 0:05:06.200 --> 0:05:09.000 So I would really encourage you to be thinking of 0:05:09.040 --> 0:05:11.960 an afternoon snack that you actually enjoy and look forward 0:05:12.040 --> 0:05:14.400 to having. And if you are on the run, sure 0:05:14.400 --> 0:05:16.159 and you need to grab something like a cheese and 0:05:16.160 --> 0:05:18.800 crackers or a bar, no problem, but you have to 0:05:18.839 --> 0:05:21.240 complete it as a meal. It's not just a bar 0:05:21.320 --> 0:05:23.080 on its own. You need to have some fresh fruit 0:05:23.120 --> 0:05:25.160 with it or some cut up veggies to really bulk 0:05:25.200 --> 0:05:27.640 it up and give you something that will then feel 0:05:27.680 --> 0:05:30.200 you for at least another couple of hours till dinner time. 0:05:31.480 --> 0:05:32.159 The next thing I. 0:05:32.160 --> 0:05:35.520 Would say is, if you are prone to picking on 0:05:35.640 --> 0:05:38.760 the kid's food, put some chewing um or mince in 0:05:38.800 --> 0:05:42.440 your mouth, because that hand to mouth stumulus will be 0:05:42.480 --> 0:05:46.359 programmed over time. If there's tasty snacks around, hot chips 0:05:46.360 --> 0:05:49.240 if you're cooking them for the kids, bit a leftover pasta, 0:05:49.640 --> 0:05:52.040 snacks from their lunch box. A few grapes grapes through 0:05:52.040 --> 0:05:54.320 in season, which is good and bad. You just keep 0:05:54.360 --> 0:05:56.599 popping a few. You've got no idea how much you're having, 0:05:56.960 --> 0:05:59.120 And the issue with that is that's that mindless over 0:05:59.160 --> 0:06:01.640 consumption of calor is you're not consuming a whole meal, 0:06:01.880 --> 0:06:04.120 you haven't notice you've had it, and as such you 0:06:04.160 --> 0:06:06.960 don't compensate with fewer calories in the next meal. So 0:06:07.080 --> 0:06:09.440 put something in your mouth so that you're less likely 0:06:09.520 --> 0:06:11.520 to put something else in when you know you don't 0:06:11.560 --> 0:06:14.280 really want it and it's not coming from hunger. That's 0:06:14.279 --> 0:06:17.520 probably my next thing. The third tip I would say 0:06:18.040 --> 0:06:21.160 is when you're feeding small children, try not to give 0:06:21.240 --> 0:06:24.120 foods that you really love. If you love potato chips 0:06:24.200 --> 0:06:26.440 or hot chips and serve them at home, it's going 0:06:26.480 --> 0:06:29.400 to be really difficult to not pick on them. Whereas 0:06:29.400 --> 0:06:31.440 if you're choosing things that are a bit plainer, sticking 0:06:31.560 --> 0:06:34.160 veggies out, putting a tray of veggies or veggie to 0:06:34.200 --> 0:06:36.440 snack on the bench, at least then you've got something 0:06:36.480 --> 0:06:38.560 in your mouth so you're less likely to grab that 0:06:39.520 --> 0:06:41.760 type of food. Or the other thing is get the 0:06:41.839 --> 0:06:44.320 kids to actually put any leftovers from the lunch box 0:06:44.320 --> 0:06:46.279 in the bin, because you may find that you open 0:06:46.320 --> 0:06:48.520 the lunch box, you see it and you grab, whereas 0:06:48.520 --> 0:06:50.240 if someone else is actually putting it in the bin, 0:06:50.320 --> 0:06:52.560 so you don't come in contact with it, it'll be 0:06:52.640 --> 0:06:56.359 less likely to do it. Because I think ideally we 0:06:56.400 --> 0:06:59.080 would have a rulerer that is, don't eat it, don't 0:06:59.080 --> 0:07:01.520 eat it, create the don't do it. But it's when 0:07:01.560 --> 0:07:05.440 you're tired, distracted, fatigue, that is when you will just 0:07:05.520 --> 0:07:07.760 mindlessly over consume. So there are a few of my 0:07:07.880 --> 0:07:10.720 best tips. It is have a substantial afternoon tea so 0:07:10.720 --> 0:07:14.560 you're not hungry, have something in your mouth, probably something minty, 0:07:14.680 --> 0:07:17.280 gum mint, so that you're not tempted to put something 0:07:17.280 --> 0:07:19.920 else in, and keep as far away from the tempting 0:07:19.920 --> 0:07:22.680 food as you can, knowing that if food is in 0:07:22.680 --> 0:07:24.440 front of you, as a human being, you will probably 0:07:24.480 --> 0:07:27.320 eat it. That's just You're not weak, You're just human. 0:07:27.880 --> 0:07:30.560 So I think acknowledging it as a risky time and 0:07:30.640 --> 0:07:32.640 probably the best answer is if you can eat dinner, 0:07:32.640 --> 0:07:34.440 eat it. You know, if I'm home at the kids 0:07:34.480 --> 0:07:36.720 five thirty six, I'll try and eat But for a 0:07:36.800 --> 0:07:39.240 number of reasons that can be tricky and can sort 0:07:39.240 --> 0:07:41.280 of require a little bit of a change to the 0:07:41.320 --> 0:07:44.240 food provision in the house, but ultimately and I find 0:07:44.240 --> 0:07:46.240 seven eight o'clock dinner's just a bit too late, and 0:07:46.240 --> 0:07:48.480 we really ideally need to eat earlier when you can. 0:07:49.360 --> 0:07:51.440 Yeah, And I was very much always the seven thirty 0:07:51.520 --> 0:07:54.040 eight eight thirty dinner before I had kids, because I 0:07:54.040 --> 0:07:56.400 would often do a client call at five pm, six pm, 0:07:56.400 --> 0:07:58.200 and then seven pm, and then by the time I 0:07:58.280 --> 0:07:59.920 was finished my seven o'clock call, it would often be 0:08:00.120 --> 0:08:02.080 seven forty five eight o'clock, so I wouldn't eat it 0:08:02.200 --> 0:08:04.400 quite late. And then having the kids when they were 0:08:04.440 --> 0:08:07.120 really little, you know, really until they started solars, they 0:08:07.120 --> 0:08:09.160 didn't take in much, so our dinner time was still 0:08:09.160 --> 0:08:10.880 you know, we'd put me in a bed at like, 0:08:11.360 --> 0:08:13.240 you know what, sixty six thirty, then we'd come out, 0:08:13.280 --> 0:08:15.320 we'd start cooking dinner. We still wouldn't eat till seven 0:08:15.320 --> 0:08:17.840 thirty eight. Now that both of the girls are eating 0:08:17.880 --> 0:08:20.320 a lot more, we do dinner time at five thirty. 0:08:20.440 --> 0:08:22.800 So whatever happens in my workday, my clients know, I 0:08:22.880 --> 0:08:24.760 just don't do calls between five and six. I'll do 0:08:24.800 --> 0:08:26.840 them earlier, I'll do them later, but that five to 0:08:26.920 --> 0:08:29.640 six times, I start cooking dinner at five basically we 0:08:29.720 --> 0:08:32.400 all eat as a family at five thirty. And some days, yeah, 0:08:32.400 --> 0:08:34.360 I get hungry and I need a little something extra, 0:08:34.440 --> 0:08:37.520 particularly if I'm working later, you know, eight o'clock, nine o'clock, 0:08:37.520 --> 0:08:39.160 I might have a little snack to keep me going. 0:08:39.400 --> 0:08:42.520 And then David will often always have something seven thirty eight, 0:08:42.600 --> 0:08:45.199 eight thirty because he gets quite hungry. But we eat 0:08:45.200 --> 0:08:46.760 as a family at five thirty, and it's one of 0:08:46.840 --> 0:08:49.559 the best things that we've done because, as you mentioned, Susie, 0:08:49.559 --> 0:08:52.360 if I was feeding the kids, I'm pretty hungry at 0:08:52.360 --> 0:08:54.560 five thirty, so I would either need a really substantial 0:08:54.559 --> 0:08:58.320 snack myself, or like a substantial snack earlier, like four o'clock, 0:08:58.720 --> 0:09:00.880 or I find I'm picking and I'm great at their dinner, 0:09:00.960 --> 0:09:02.600 and then you know, you do the dinner, you do 0:09:02.640 --> 0:09:04.680 the bath, you put them to bed, you come back, 0:09:04.720 --> 0:09:07.320 and as you mentioned, you've snacked through their dinner, so 0:09:07.360 --> 0:09:09.960 you're not actually that hungry. So for our family, I 0:09:10.000 --> 0:09:11.600 know it's not going to be for every family, but 0:09:11.679 --> 0:09:14.280 for our family, that earlier dinner time and we all 0:09:14.280 --> 0:09:17.600 eat together is so it just works really well for us. 0:09:17.600 --> 0:09:19.520 And then David'll eat more later if he needs to, 0:09:19.760 --> 0:09:22.640 and the kids get that really powerful modeling behavior of 0:09:22.720 --> 0:09:25.280 the parents where my girls will be like, what's that? 0:09:25.400 --> 0:09:27.240 Can we try that? And then Mia will you know 0:09:27.280 --> 0:09:29.360 the other day she tried some capsicum and some spinach. 0:09:29.400 --> 0:09:30.960 She's had it before. She's like, I don't like it. 0:09:31.040 --> 0:09:33.640 I'm like, no, worries, really, well done. Try Mommy's going 0:09:33.679 --> 0:09:35.280 to finish the rest of it. So it's that really 0:09:35.320 --> 0:09:38.600 powerful modeling behavior that we do for us small children, 0:09:38.600 --> 0:09:41.240 which pays off long term, but in terms of a 0:09:41.320 --> 0:09:44.200 more substantial afternoon tea snack if you can't bring your 0:09:44.240 --> 0:09:47.240 dinner forward, like you mentioned some of my favorites. And 0:09:47.280 --> 0:09:49.040 I was having this conversation with one of my other 0:09:49.080 --> 0:09:51.760 clients the other day because she was saying she really 0:09:51.920 --> 0:09:54.959 just is starving at that sort of three o'clock mark, 0:09:55.000 --> 0:09:58.120 and also doesn't feel satisfied from the traditional snacks. You know, 0:09:58.160 --> 0:10:01.000 We've done the boiled eggs of vege sticks, the crackers 0:10:01.040 --> 0:10:03.800 and cheese. She's like, they're good, but I'm not satisfied. 0:10:03.840 --> 0:10:06.200 I'm still needing more. And that's where she's like, I 0:10:06.280 --> 0:10:07.760 kind of go to the pantra. I might have like 0:10:07.800 --> 0:10:09.760 a chip or two or a cracker, and then that 0:10:09.800 --> 0:10:11.720 turns into a few more and a few more and 0:10:11.760 --> 0:10:14.040 before you know it. Like you mentioned, it's very easy 0:10:14.080 --> 0:10:17.040 to binge in a high bag of potato chips because really 0:10:17.040 --> 0:10:19.320 what you've had just doesn't touch the signs. So we 0:10:19.480 --> 0:10:22.200 talked about almost like a mini meal for her around 0:10:22.200 --> 0:10:24.640 that three pm mark, and sure she can reduce the 0:10:24.640 --> 0:10:27.120 portion of dinner later on if she's not hungry. But 0:10:27.240 --> 0:10:30.160 really it's such a long stretch. Most people have their 0:10:30.240 --> 0:10:32.640 lunch at around you know, twelve or one o'clock, and 0:10:32.679 --> 0:10:35.480 if you're not eating dinner till seven, seven thirty eight o'clock, 0:10:35.520 --> 0:10:38.640 it's a really really long stretch in between. You almost 0:10:38.679 --> 0:10:41.280 do need another meal or a mini meal around that 0:10:41.559 --> 0:10:44.360 you know, three pm mark. So some of my favorites. 0:10:44.760 --> 0:10:47.160 I love a good cheer pudding, like you've got healthy fat, 0:10:47.280 --> 0:10:49.920 you've got fiber. It's so filling, but I always like 0:10:49.960 --> 0:10:51.720 to top it with a bit of higher protein yoga 0:10:51.840 --> 0:10:54.439 to get that protein hit in. I like a couple 0:10:54.440 --> 0:10:57.400 of boiled eggs with some veggie sticks and some grain crackers. 0:10:57.440 --> 0:11:00.640 That's a really nice, higher protein, higher fiber based snack. 0:11:01.080 --> 0:11:03.400 The multi grain rice cakes with a tina tuna and 0:11:03.440 --> 0:11:06.720 some fresh tomatoes or cucumber chopped up. I love a smoothie. 0:11:06.760 --> 0:11:09.160 It doesn't have to be as well rounded as a 0:11:09.200 --> 0:11:11.319 breakfast SMOOTHI or as high calorie. It doesn't have to 0:11:11.400 --> 0:11:13.360 be four five, six hundred calories like you do for 0:11:13.400 --> 0:11:15.720 a meal. But it could just be a smoothie with 0:11:16.000 --> 0:11:18.240 some cold water or some almond milk, a little bit 0:11:18.240 --> 0:11:21.480 of creatine to support your cognition, your muscle, some protein 0:11:21.520 --> 0:11:23.400 powder for a bit of sweetness, and just some berries 0:11:23.440 --> 0:11:26.320 and some spinach. That's a fairly lean SMOOTHI. It's getting 0:11:26.320 --> 0:11:28.800 in some good nutrients. It's filling because it's a really 0:11:28.800 --> 0:11:31.360 good cup of liquid. It's high protein, it's got some 0:11:31.400 --> 0:11:34.520 fiber from the berries in the spinach. What other options 0:11:34.520 --> 0:11:37.160 a slice of good quality toasts with some cottage cheese 0:11:37.200 --> 0:11:39.720 and some cinnamon on top, or some cottage cheese, tomato, 0:11:39.800 --> 0:11:43.080 fresh basil, or just a smaller portion of breakfast like 0:11:43.120 --> 0:11:46.080 often my clients will make, say like overnight oats or something, 0:11:46.200 --> 0:11:49.080 just a smaller portion of that in the afternoon. It's sweet, 0:11:49.200 --> 0:11:51.960 it's filling. If you're getting some good protein powder or 0:11:51.960 --> 0:11:54.720 some high protein yogurt in there, it's quite high protein 0:11:54.760 --> 0:11:56.880 as well. And then The other option my client used 0:11:56.880 --> 0:11:58.840 the other day. She'd had a lunch, she'd gone off 0:11:58.840 --> 0:12:00.760 to run some errands, and she was at the local 0:12:00.800 --> 0:12:03.400 Westfield and she was like, oh my gosh, I'm starving, 0:12:03.520 --> 0:12:05.280 Like what can I do? I can run into coals, 0:12:05.480 --> 0:12:07.160 but she's like, can I have like a like a 0:12:07.200 --> 0:12:09.080 tuna sushi roll? And I was like, yeah, that's a 0:12:09.080 --> 0:12:10.800 great option. So I think she ended up having one 0:12:10.880 --> 0:12:13.520 or two tuna and avocado sushi rolls. She nipped into 0:12:13.520 --> 0:12:16.640 coals and got those little snackable those mini cucumbers, and 0:12:16.640 --> 0:12:19.160 she's like, that can be going all afternoon and into 0:12:19.320 --> 0:12:21.680 like a later dinner later on. She got home, she 0:12:21.720 --> 0:12:23.640 saw the kids out, she put them to bed, and 0:12:23.679 --> 0:12:25.720 then she started cooking her dinner later on, and she 0:12:25.840 --> 0:12:28.280 wasn't tempted at all to snack because she was so 0:12:28.320 --> 0:12:30.480 satisfied from the sushi. Had had a bit of tuna in 0:12:30.520 --> 0:12:32.480 there for some protein, and it had some healthy fats 0:12:32.480 --> 0:12:34.480 in there from the avocado, and then she had that 0:12:34.559 --> 0:12:37.600 crunch factor from the little mini cucumbers as well. So 0:12:37.640 --> 0:12:39.920 you can be quite creative in the afternoon. But what 0:12:40.040 --> 0:12:42.280 I find, Susie, is that so many of my clients 0:12:42.640 --> 0:12:44.560 fear the calories, like they're like, oh, I don't want 0:12:44.600 --> 0:12:47.040 to have, you know, a two three hundred calorie afternoon 0:12:47.040 --> 0:12:49.560 tea snack, because you know, I really want to lose 0:12:49.600 --> 0:12:52.040 some weight. But the reality is, if you're not fueling 0:12:52.040 --> 0:12:55.200 yourself properly in the afternoon, you'll end up over eating later. 0:12:55.280 --> 0:12:57.760 So a lot of us fear having, say children fifty 0:12:57.800 --> 0:12:59.800 calories as an afternoon tea snack, and then we'll go 0:12:59.840 --> 0:13:03.280 on eat five hundred calories later because we're oversnacking and 0:13:03.320 --> 0:13:06.120 we're overdoing it on some of those ultra process foods. 0:13:06.320 --> 0:13:10.560 So don't fear fueling your body properly when you're genuinely hungry. 0:13:10.760 --> 0:13:12.760 A lot of times what happens is you don't do that, 0:13:12.800 --> 0:13:15.119 and then the floodgates open and you end up overeating 0:13:15.200 --> 0:13:18.160 way more calories later on later at night, which is 0:13:18.200 --> 0:13:20.959 an ideal from like a sleep perspective either. So I 0:13:21.000 --> 0:13:23.400 think the bottom line here is to really lean into 0:13:23.440 --> 0:13:26.199 that in the afternoon, if you are hungry, choose something 0:13:26.200 --> 0:13:28.200 with a bit of protein, a bit of healthy fats, 0:13:28.200 --> 0:13:31.200 and just more substantial than a usually but or more 0:13:31.240 --> 0:13:33.560 substantial than a cup of green tea. And you know, 0:13:33.679 --> 0:13:36.320 one boiled egg. It has to be quite filling in 0:13:36.440 --> 0:13:38.800 order to actually touch the sides and get you through 0:13:38.800 --> 0:13:40.360 it at nighttime, all dinner time. 0:13:40.720 --> 0:13:43.319 True, because I think it's really important to remember that 0:13:43.400 --> 0:13:47.520 snack food psychologically is such we don't register it. 0:13:47.520 --> 0:13:48.319 You've really got to. 0:13:48.240 --> 0:13:51.160 Make sure a snack food, whether it's a bar or 0:13:51.200 --> 0:13:53.240 a bite or whatever, the choice is, particularly when you're 0:13:53.240 --> 0:13:55.199 on the run, because that's one of the issues I 0:13:55.240 --> 0:13:57.080 find with busy women. They're out and about so they 0:13:57.080 --> 0:13:59.600 don't necessarily have time to prepare something, which I get, 0:14:00.000 --> 0:14:01.320 which is why le Anne, I'm a big fan of 0:14:01.320 --> 0:14:04.480 a mini wrap. Now we've spoken about wraps before because 0:14:04.520 --> 0:14:07.160 they are much more processed than bread. But for busy people, 0:14:07.600 --> 0:14:10.000 I find you can put some leftover chicken or tuna 0:14:10.200 --> 0:14:13.040 or egg, some leaves, some cheese, make it the night before, 0:14:13.120 --> 0:14:15.079 wrap it up. It keeps pretty well on the go 0:14:15.559 --> 0:14:17.640 because most of us are out and about, or at 0:14:17.720 --> 0:14:19.840 least if you are going to grab a bar, you 0:14:19.880 --> 0:14:22.240 are going to grab a packet of roasted faber beans, 0:14:22.680 --> 0:14:24.480 take your cut up veggies with you to give you 0:14:24.520 --> 0:14:27.520 that bulk that will fill you up. Because in general, 0:14:27.640 --> 0:14:29.640 we want to put an end to that mindless munching, 0:14:29.720 --> 0:14:31.760 of just grabbing bits and pieces all the time and 0:14:31.800 --> 0:14:35.080 really just commit to meals, not just snacking. So hopefully 0:14:35.120 --> 0:14:37.960 that gives you a few little strategies to take control 0:14:38.000 --> 0:14:40.520 because so many people feel guilty and gross because they 0:14:40.520 --> 0:14:42.960 don't then have overeaten in the afternoon. They don't know 0:14:42.960 --> 0:14:44.920 where that to have dinner, you know, so really it's 0:14:44.920 --> 0:14:47.480 sometimes deciding are you actually better to have the dinner 0:14:47.520 --> 0:14:50.480 earlier or have more at lunch and afternoon tea so 0:14:50.560 --> 0:14:53.400 dinner can be that lighter top up, knowing it's a 0:14:53.480 --> 0:14:56.360 risky period for many people that late afternoon hunger. 0:14:57.560 --> 0:14:58.000 All right, le. 0:14:58.000 --> 0:15:01.920 Anne Well I cross dart on Instagram recently. That made 0:15:01.960 --> 0:15:05.600 me stop and take a quick photo because sometimes you 0:15:05.640 --> 0:15:08.560 see nutrition data and just before we popped on the potty, 0:15:08.560 --> 0:15:11.600 there was a headline of menopausal women to benefit from 0:15:11.600 --> 0:15:14.040 eating milk chocolate, and we clicked on that and we 0:15:14.240 --> 0:15:15.880 soon realized that it perhaps. 0:15:15.680 --> 0:15:17.040 Was a little too good to be true. 0:15:17.520 --> 0:15:19.440 But this was some data from a very well known 0:15:19.480 --> 0:15:23.280 physiologist online, and it was some really strong data to 0:15:23.280 --> 0:15:26.240 show that aging populations in a big study which I'll 0:15:26.280 --> 0:15:29.600 go through in a minute, had a forty nine percent 0:15:30.040 --> 0:15:35.000 reduced risk of developing Alzheimer's disease when they had high 0:15:35.040 --> 0:15:38.400 blood levels of DHA, and I just went, wow, that 0:15:38.600 --> 0:15:42.800 is massive because DHA is one of the long chain 0:15:42.880 --> 0:15:45.960 Amiga three fats. The other one is EPA, and these 0:15:45.960 --> 0:15:48.560 are the very special fats that you really only find 0:15:48.600 --> 0:15:52.440 in large amounts concentrated amounts in seafood and in particular 0:15:52.520 --> 0:15:54.960 oily fish because it's the type of fat. It's found 0:15:55.000 --> 0:15:57.760 in higher amounts in oily fish like our salmon in particular. 0:15:58.600 --> 0:16:01.400 And we know that about ten percent of austrains get 0:16:01.400 --> 0:16:04.920 the optimal or recommended amounts of these very important fats, 0:16:04.920 --> 0:16:07.440 and that's really low because we've known for a long 0:16:07.480 --> 0:16:10.160 time that Amega three fats are particularly beneficial when it 0:16:10.160 --> 0:16:13.280 comes to reducing disease risk. But I think this was 0:16:13.320 --> 0:16:15.600 on my mind and I really triaked my interests because 0:16:15.640 --> 0:16:18.920 so many people I guarantee you you know someone who 0:16:18.960 --> 0:16:22.200 has Olzheimer's disease, ors family has our Cheimer's disease or 0:16:22.200 --> 0:16:25.400 early onset dementia. So as we're living longer lives and 0:16:25.400 --> 0:16:28.680 we want to have long, healthy, functionally fit lives, we 0:16:28.720 --> 0:16:31.520 also need our cognition to be working as well, there's 0:16:31.520 --> 0:16:32.880 no good to be lived to one hundred if your 0:16:32.880 --> 0:16:34.000 brain's not working very well. 0:16:34.520 --> 0:16:35.360 So I just love this. 0:16:35.480 --> 0:16:37.240 So I'll read out some of the study because it's 0:16:37.240 --> 0:16:40.800 actually very interesting because it tracks from a long term 0:16:40.840 --> 0:16:45.160 study and these were actually results that were replicated fifteen 0:16:45.240 --> 0:16:47.920 years later in the children of the people from the 0:16:47.960 --> 0:16:52.480 original study. So basically it's a long term observational study 0:16:52.520 --> 0:16:55.760 about a large group of people, the Fromingham Offspring Study, 0:16:56.480 --> 0:17:00.480 and specifically this data was looking at almost fifteen hundred 0:17:00.480 --> 0:17:04.520 participants who were older than sixty five, so certainly looking 0:17:04.560 --> 0:17:07.880 at aging well and older populations, and at the time 0:17:07.920 --> 0:17:09.919 they first assessed them, there was fifteen hundred of these 0:17:09.920 --> 0:17:12.320 patients who were dementia free. So it's a big study, 0:17:12.320 --> 0:17:13.800 there's lots of people in it. But this was a 0:17:13.880 --> 0:17:17.720 cohort of people in that older age bracket and they 0:17:17.760 --> 0:17:21.520 take bloods regularly. It's not specifically looking at a diet study. 0:17:21.560 --> 0:17:25.120 It's just observing these people over time, and basically that 0:17:25.160 --> 0:17:28.600 the data showed that those who were in the lowest 0:17:28.720 --> 0:17:32.240 risk of developing dementia compared to those who developed a 0:17:32.280 --> 0:17:35.439 full Alzheimer's disease when they had high blood levels of 0:17:35.480 --> 0:17:38.480 this DHA, they had forty nine percent lower risk as 0:17:38.480 --> 0:17:42.639 I had mentioned, but interestingly they findings were similar to 0:17:42.680 --> 0:17:45.280 those found in the original research group, which is the 0:17:45.320 --> 0:17:49.720 original Firmingham Heart Study cohort, and those in the highest 0:17:49.880 --> 0:17:53.119 intake of DHA had a forty seven percent reduction in 0:17:53.160 --> 0:17:56.360 the risk of developing dementia. So this is very similar 0:17:56.440 --> 0:18:01.400