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Speaker 1: Do you try and be good in the week and

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Speaker 1: avoid snacking, or do you drop the carbs at lunch

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Speaker 1: or dinner only to find yourself snacking and binge eating

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Speaker 1: late in the afternoon and evening. Do you start each

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Speaker 1: day with the best of diet intentions only to find

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Speaker 1: yourself starving and continually overeating. This eating pattern is extremely common,

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Speaker 1: and today Leanne shares a pertinent client case study which

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Speaker 1: examples why restrictive daily eating never works long term. Hi,

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Speaker 1: I'm Susie Burrow and I'm Leanne Wood, and each week

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Speaker 1: we bring you the Nutrition Couch, the bi weekly chat

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Speaker 1: on everything new in the world of nutrition, as well

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Speaker 1: as our chat today about restrictive daily eating. We have

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Speaker 1: found a fantastic high protein lunch on the go that

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Speaker 1: we both love, and Leanne is going to share one

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Speaker 1: of her mum's best healthy recipes, Singapore Noodles. So Leanne,

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Speaker 1: often you and I will chat through the week in

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Speaker 1: terms of clients that we've seen and maybe doing well

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Speaker 1: or maybe getting frustrated with for a bit of moral

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Speaker 1: dietesian support, and this often gives us ideas for client

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Speaker 1: case studies that we feel our listeners will benefit from hearing.

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Speaker 1: Because they're sort of common dietary patterns. And you said

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Speaker 1: to me, yes, I've got a very good one about

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Speaker 1: a client and her bank of calories that you're going

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Speaker 1: to share with us today that we'll resonate.

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Speaker 2: For people definitely. And I'll start by saying that that

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Speaker 2: dietary pattern you described in the intro was very much

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Speaker 2: me in my early twenties. I would be super good

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Speaker 2: all week, I would under eat, i would cut out

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Speaker 2: the carbs, and I'd get to Thursday or Friday and

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Speaker 2: be like cheat meal Friday, and they just blow it

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Speaker 2: all weekend and honestly eat to the point that I

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Speaker 2: was sick. And it was my own sort of I

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Speaker 2: guess disordered relationship with food when I was a little

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Speaker 2: bit younger. So now I know much better. Now I

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Speaker 2: can spot these dietary patterns, you know, a mile away.

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Speaker 2: And these are the types of clients that I work

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Speaker 2: with that I really you know, they have that disordered

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Speaker 2: eating relationship with food. And I started off a new

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Speaker 2: lady a couple of weeks ago, and she was doing

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Speaker 2: really well. But I almost said to her, like you're

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Speaker 2: doing too well, Like you haven't had any soul food,

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Speaker 2: you haven't eaten out at all, and it came from

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Speaker 2: a big fear that the minute she did, she was

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Speaker 2: going to slip up and go totally off the rails.

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Speaker 2: And I said to her, like, that's okay, Like if

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Speaker 2: that happens, we learn from it, we adjust, we adapt,

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Speaker 2: we move forward. And I feel like when you're trying

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Speaker 2: to be one hundred percent good and on the plan,

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Speaker 2: you're not actually really learning anything. So I really like

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Speaker 2: it when my clients kind of slip up or have

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Speaker 2: a bit of a stumble or something, because it allows

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Speaker 2: us to actually work through real life and give them

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Speaker 2: some really practical suggestions. So she was actually eating really

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Speaker 2: well balanced meals. We hadn't cut out the carbs, show

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Speaker 2: her meals. She was enjoying things. We've got the portions

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Speaker 2: right for her body. Her main meals were really balanced.

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Speaker 2: And then what we did for her was just give

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Speaker 2: her a target for the week of snacks and soul foods,

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Speaker 2: and I kind of said to her, Look, you can

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Speaker 2: use them in any way that you like. I don't

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Speaker 2: really mind. If you want to have a couple of

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Speaker 2: meals out on the weekend or some extra wines on

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Speaker 2: the weekend. You might want to bank a few for

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Speaker 2: the weekend, but I didn't mean all of them. And

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Speaker 2: essentially what happened last week was actually had a really

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Speaker 2: good week in her eyes, she'd been super good, and

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Speaker 2: we do our coaching calls on a weekend with her,

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Speaker 2: so we touch based daily during the week, but she's

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Speaker 2: very busy with her job. She just sends me a

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Speaker 2: thumbs up. She's like, yeah, all good, all on track,

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Speaker 2: and for her being one hundred bison plan is like,

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Speaker 2: I'm all good, I'm on track. And when I push

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Speaker 2: her around that, she's like, I don't need it, I

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Speaker 2: don't want it. I'm not hungry, I don't need a snack.

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Speaker 2: So she'd basically gone the whole week with very, very

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Speaker 2: minimal snacks, and on our debrief on the weekend call,

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Speaker 2: it came out that she was actually hungry most afternoons,

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Speaker 2: like she was pushing through from breakfast to lunch with

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Speaker 2: no snacks. She'd have a coffee and milk coffee and

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Speaker 2: that was it, and then she was pushing from lunch

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Speaker 2: to dinner with no snacks as in a while, but

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Speaker 2: it actually came out that she was starting to feel

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Speaker 2: quite hungry in the afternoon, but she was being very

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Speaker 2: good in her words, ignoring the hunger and pushing through

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Speaker 2: to dinner. So what happened on Friday was that she

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Speaker 2: had quite a stressful day at work. She didn't do

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Speaker 2: anything about that, so again noticing those emotional pools and

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Speaker 2: actually acting on them as something I very much teach

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Speaker 2: my clients. So she didn't really act on that. She

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Speaker 2: didn't do much about that. She just got home. She

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Speaker 2: ate her dinner, she wasn't satisfied, and so she went

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Speaker 2: straight to the pantry and she was like, oh, I'm

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Speaker 2: so hungry, Like I'm so hungry and on reflect This

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Speaker 2: was an element of two types of hunger. One of

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Speaker 2: it was genuine physical hunger, but she actually should have

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Speaker 2: just had some snacks in the afternoon, or she should

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Speaker 2: have had something more before she got all the way

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Speaker 2: to dinner time. So she got to dinner and she

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Speaker 2: was starving versus just hungry enough for dinner, which is

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Speaker 2: never really great. And secondly, a lot of that was

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Speaker 2: some emotional or head hunger because she'd had a really busy,

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Speaker 2: stressful week and she hadn't really done anything to acknowledge

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Speaker 2: those emotions. So she went to the pantry and she

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Speaker 2: just grabbed a couple of things. She had a nutbar,

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Speaker 2: she had a couple of slices of toe, she had

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Speaker 2: something else, and a couple of glasses of wine. And

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Speaker 2: the moral of the story was that she ate probably

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Speaker 2: the equivalent of about three main meals at that dinner time,

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Speaker 2: because things had just fallen apart, basically, So what we

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Speaker 2: sort of came up with on reflection. And I was

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Speaker 2: really proud of her because I always say that the

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Speaker 2: idea of reflecting on these situations isn't to make you

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Speaker 2: feel guilty or bad. It's not to be like, oh

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Speaker 2: bad you you had to slip up. The idea is

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Speaker 2: to learn and grow and move forward. And what she

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Speaker 2: really realized was that most days of the week, some

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Speaker 2: days she was okay. Somedays she should have actually had

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Speaker 2: a snack. She should have actually had something in the

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Speaker 2: afternoon so she didn't get to dinner and was starving.

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Speaker 2: She should have picked a different dinner tight meal, because

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Speaker 2: the one she made, although she'd planned for it, it

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Speaker 2: wasn't really that satisfying, all that volume dense. She also

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Speaker 2: probably should have fact it in like a small soul

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Speaker 2: food after dinner, not just let herself open up the

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Speaker 2: pantry in the fridge and start grazing and eating. She

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Speaker 2: should have actually factored something in and she definitely should

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Speaker 2: have done some work in terms of her emotions that

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Speaker 2: day as well. So there are quite a few things

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Speaker 2: adding up to why she kind of fell off the

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Speaker 2: rails that night, but one of the biggest things was

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Speaker 2: banking all of her calories for the weekend or for

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Speaker 2: Friday before Saturday, and then she like very much overdid

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Speaker 2: it basically. So there was quite a few good, I

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Speaker 2: guess reflections that came out of that situation, and I'm

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Speaker 2: super proud of her, Like she's moved forward, We've made

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Speaker 2: some great progress towards fat loss in the week's following that.

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Speaker 2: But it was really great reflection for her, and it

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Speaker 2: hasn't happened since because she actually picked up where she

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Speaker 2: was going wrong. And so I just thought it was

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Speaker 2: a really nice case study to talk through because a

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Speaker 2: lot of people actually struggle with the same thing. I

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Speaker 2: definitely didn't in my early years as well, And I

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Speaker 2: just think that it's okay if you want to run

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Speaker 2: yourself a little bit leaner during the week to pick

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Speaker 2: up extra calories on the weekend, but don't completely ignore

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Speaker 2: those hunger signals if your body's telling you it's hungry.

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Speaker 2: The moral of the story is, you've only got so

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Speaker 2: much WheelPower left, and by the end of the week,

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Speaker 2: that hunger and that wheel power can backfire on you tremendously.

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Speaker 2: And it's very easy to eat three or four times

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Speaker 2: the calories your body actually needs, even just in one sitting,

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Speaker 2: if you haven't actively paid attention to your hunger during

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Speaker 2: the week.

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Speaker 1: Yeah, and a point I want to make about that

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Speaker 1: pattern of daily eating that comes up a lot with

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Speaker 1: my client's food diaries is that they love to go

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Speaker 1: light in the first half of the day. So I

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Speaker 1: might put early lunch in a second lunch you particularly

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Speaker 1: for women, but they'll often skip it or have just

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Speaker 1: a snack and then lunch, and then they eat, are

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Speaker 1: hungry all afternoon and then end up overeating on the

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Speaker 1: snacks because everyone loves a snack, you know, they're very

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Speaker 1: happy to have a cheese and crackers or a nutbar

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Speaker 1: or alls, and that sort of loads so many calories.

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Speaker 1: Just want to really stress that with circadian rhythm, certainly

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Speaker 1: you want to shift as many calories as you can

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Speaker 1: to that first half of the day. So if you

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Speaker 1: haven't consumed I would say fifty to sixty percent of

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Speaker 1: calories by one pm. You're probably not optimizing metabolism and

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Speaker 1: you will end up overeating through the afternoon and evening,

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Speaker 1: which is why I like my clients to have a

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Speaker 1: substantial lunch, and even I'd rather they skip afternoon tea

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Speaker 1: and have early dinner. But inevitably what happens is that

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Speaker 1: they eat, you know, lai a snack or push it back,

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Speaker 1: and then a light lunch and then end up grazing

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Speaker 1: all afternoon. So that is very, very common. So remember

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Speaker 1: feeding early. If I've always said, if we've in trithle

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Speaker 1: on nutrition, I always used to say to clients the

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Speaker 1: event nutrition is one on the bike. If you fuel

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Speaker 1: on the bike, it will feel you for the run.

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Speaker 1: You shouldn't be catching up on the bike. And I

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Speaker 1: say the same thing, your nutrition journey is one at

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Speaker 1: lunchtime because that predicts your afternoon and keeping dinner light.

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Speaker 1: But if you haven't nailed meal one and meal two,

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Speaker 1: we're chasing your tail all day and you'll never sort

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Speaker 1: of achieve that lightness at night that will support sustainable

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Speaker 1: that loss. So that's a really good thing to keep

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Speaker 1: in mind, and you're better always to eat early than late.

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Speaker 1: All right, Lenne, We came across and I've loved these

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Speaker 1: procts for the while because there's a growing range of

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Speaker 1: sort of savory pre made lunch choices. I think we

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Speaker 1: had like a lunch salad we talked about last year.

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Speaker 1: There's a few one pop meals, there's certainly protein soups,

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Speaker 1: but there's also a growing range of these kind of

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Speaker 1: tuna salmon snack packs out there, which I'm a big

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Speaker 1: fan of as well, because I'm trying to get clients

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Speaker 1: to have more savory snacks and certainly bump up their

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Speaker 1: intake of protein, particularly for my perimenopauls of women. And

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Speaker 1: you set this one through, and I'm also a big fan.

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Speaker 1: Now it's the Serena, which is an important brand, and

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Speaker 1: there's several varieties of this lunch salad mix, so we've

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Speaker 1: got to be quite specific. They're not all the same.

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Speaker 1: We've chosen or liked the brown rice with quinoa and

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Speaker 1: tuna mix, so you do have to be quite specific.

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Speaker 1: But per serve it's just over three hundred calories massive

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Speaker 1: seventeen grams of protein, which is outstanding. It's got a

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Speaker 1: little bit of a Mega three. Not as much as

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Speaker 1: salmon unfortunately, but not too bad. Thirty one grams a

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Speaker 1: carp which is equivalent to say, two two and a

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Speaker 1: half slices of bread. I love it. Leanne just three

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Speaker 1: grams of sugar, which is really low for a processed food.

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Speaker 1: Sodiums at seven hundred because it's a fish product, but

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Speaker 1: still pretty good. But I love it. It's got a

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Speaker 1: really clean list. Twenty six percent tuna, twenty three percent

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Speaker 1: brown rice which is a whole grain, ten percent quinoa,

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Speaker 1: capsicum pairs, some little bit of oil, sweet corn, chestnuts,

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Speaker 1: very clean ingredient lists, no preservatives, no additives, really some

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Speaker 1: natural thickener and color. That's it. And I love it

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Speaker 1: as well. I think it's a really great product. How

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Speaker 1: much does it retail for I'll just still a quick

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Speaker 1: check poles and woolies. But it's one other handful that

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Speaker 1: is sort of controlled and carbohydrate, a really good amount

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Speaker 1: of protein. If you had that with a little bit

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Speaker 1: of chopped salad or a cut up tomato or to

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Speaker 1: a three dollars thirty is a lunch meal. Can't go

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Speaker 1: wrong with that. One of my big picks. So yeah,

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Speaker 1: the Serena brown rice and kinua with chune a very

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Speaker 1: great balance nutritionally.

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Speaker 2: Yeah, and we're on the same page because I sent

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Speaker 2: you that one because I actually tried it the other

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Speaker 2: week and you're like, oh, I love these, which is awesome.

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Speaker 2: So taste wise is actually really good. Volume wise, it's

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Speaker 2: not enough. Like to me, it's a bit lean, So

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Speaker 2: I would put that with just a little bit extra.

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Speaker 2: I'd love to bulk up the protein, add a boiled

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Speaker 2: egg and a bit of salad or something based to that.

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Speaker 2: So if you're on the goal and you're looking for

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Speaker 2: a quick lunch, I'd grab one of those pre made

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Speaker 2: salad kits in news half of that and dump that

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Speaker 2: into the salad kit just to boost up the volume

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Speaker 2: of that as well. And I'd even add a little

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Speaker 2: bit of feta cheese or something on top of that,

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Speaker 2: just to put a little bit of an extra calcium

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Speaker 2: and a bit of protein in there as well. So

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Speaker 2: there's ways that you can boost it up a little bit.

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Speaker 2: Like it's not a large meal, it's only a really

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Speaker 2: small pot. It's very very cost effective. The ingredients are

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Speaker 2: really good, so it's a great starting base. But I

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Speaker 2: would say for ninety percent of my ladies and myself included,

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Speaker 2: it's just not enough for a lunch, particularly when we

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Speaker 2: just talked about having a really nice balance lunch. So

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Speaker 2: I think starting with that and bulking up with some

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Speaker 2: extra veggies or some salad, or you know, putting a

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Speaker 2: little something extra in there to kind of complete that

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Speaker 2: as a really well rounded lunch meal is a great option.

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Speaker 2: Or if you're looking for a really light dinner because

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Speaker 2: you have overdone it at lunch, or you've gone out

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Speaker 2: and you've had a really big work function, perhaps that

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Speaker 2: can work really well for a bit of a lighted dinner.

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Speaker 2: But I feel like for a lunch meal for most

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Speaker 2: of the people that listen to the potty, particularly if

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Speaker 2: you're active, you might just want to bolk it up

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Speaker 2: with something extra. But I think it's a great base

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Speaker 2: to start with one hundred percent.

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Speaker 1: I think those kal slaw mixes would work really well there.

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Speaker 1: I think a sort of plain soup, like a plain

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Speaker 1: veggie soup, could be mixed one hundred percent. You can

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Speaker 1: easily chuck that in a bowl and add a little

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Speaker 1: bit more to it. It's also one of those great products.

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Speaker 1: I've got a lot of women at the moment spending

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Speaker 1: their weekends at sporting events, and with my boys playing

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Speaker 1: rugby and soccer, I am one hundred percent understanding more

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Speaker 1: now how you head out early on a Saturday morning

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Speaker 1: with no food and all of a sudden you're at

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Speaker 1: the bacon and egg roll, you're at the sausagees, or

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Speaker 1: you're at the pie and before you know it, you've

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Speaker 1: got home at three or four and you've just eaten

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Speaker 1: crap the whole day. So I really actually I'm going

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Speaker 1: to put a video up on that because it's a

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Speaker 1: common weekend regime for busy families. So this kind of

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Speaker 1: product is a great one. You can keep in the car,

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Speaker 1: you can keep at work, you can keep in your handbag,

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Speaker 1: it won't miss, there's no mess, and you've got a

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Speaker 1: protein rich on the go option for these times that

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Speaker 1: you find your stuff stuck and literally the options are shocking.

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Speaker 1: So that's another really good thing about these products. If

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Speaker 1: anyone who travels for work, who is in the car

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Speaker 1: with kids, you know you get stuck at appointments, sporting

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Speaker 1: grounds a great product to keep so you don't get

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Speaker 1: lured by the sausage celebrity Saturday morning. Because yeah, that

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Speaker 1: with a latte wouldn't be a bad option either for

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Speaker 1: a balanced meal. All right, Leanne. So for our final segment,

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Speaker 1: you are going to share your superstar mum's Singapore noodle recipe.

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Speaker 1: Now you showed me recipes and I'm like, nah, too Carby,

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Speaker 1: too Carby, But you fought for this one pretty hard.

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Speaker 1: So share with our listeners. How Leanne, you make your

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Speaker 1: healthy version of Singapore noodles?

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Speaker 2: And I said, do you some people need cards and

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Speaker 2: not all your clients, And.

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Speaker 1: You're absolutely right. It was a good I banned the

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Speaker 1: pastor with chickpea. I was like, no, we're not doing that.

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Speaker 2: But had a really nice vegan part of the recipe

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Speaker 2: that I wanted to share with everyone, and Susy band it.

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Speaker 2: So here we are based on Singapore noodles, and I said,

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Speaker 2: it's a really nice, well balanced recipe the whole family

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Speaker 2: can enjoy. It's something that my mum made a lot

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Speaker 2: growing up, and I've sort of taken it and put

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Speaker 2: my Dietisian spin on it. Aka, I've ramped up the veggies,

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Speaker 2: even though Mom's pretty healthy anyway, I've really ramped up

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Speaker 2: the veggie volume. So what it is you start with

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Speaker 2: the base of mum just uses rice vermicelli noodles, so

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Speaker 2: those really nice thin white rice noodles. So it's perfect

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Speaker 2: from a gluten free or a siliac perspective as well.

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Speaker 2: And then you base it up with you chop up

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Speaker 2: a lot of chopped cabbage. The cabbage and the noodle

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Speaker 2: together you can easily lighten the load on the rice

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Speaker 2: noodles if you've got busy growing kids. If you're active,

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Speaker 2: you need more carb, add more noodle. If you're slowing

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Speaker 2: down your prairie meta poresal you sit down at work

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Speaker 2: all day, you don't move much. Cut down on the

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Speaker 2: noodle amount and bulk up the cabbage amount, and then

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Speaker 2: you start with a base of onion and garlic and

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Speaker 2: extra version olival, which we love from a gut health perspective.

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Speaker 2: They are natural types of prebodic electra version olive. All

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Speaker 2: is really anti inflammatory. Fry that up and dump in

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Speaker 2: a little packet. Five hundograms are very lean turkey mince

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Speaker 2: as well, so be careful because a lot of the

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Speaker 2: mince isn't just lean so chicken and turkey mince, you

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Speaker 2: want to find a leaner variety of that, so fry

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Speaker 2: up your turkey mince with your onion and garlic, and

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Speaker 2: then we want to add as many veggies as possible,

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Speaker 2: So I love adding some cabbage in some broccoli, things

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Speaker 2: like carrots, mushrooms, capsicums, whatever you've gotten the fridge. Basically,

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Speaker 2: when the mints and the veggies have started to cook

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Speaker 2: all soften, I kind of just add a little bit

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Speaker 2: of water to the pan, pop the lid on, and

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Speaker 2: soften the veggies a little bit. I still like them

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Speaker 2: quite crunchy, but I don't like them too soft. But

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Speaker 2: I find that they cook better with the lid on

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Speaker 2: and just a little bit of water in the pan.

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Speaker 2: Then I'll take that lid off, take some of the

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Speaker 2: steam out of it, and I add a couple of

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Speaker 2: tablespoons of reduced salt soy sauce and a couple of

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Speaker 2: tablespoons of curry powder. Now Mum swears by this is

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Speaker 2: always the brand that I've used. It's not sponsored at all.

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Speaker 2: The Kings curry powder A big fan of that one.

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Speaker 2: Mom always uses that one. So mix that through the

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Speaker 2: soy sauce and the curry powder and it's a really

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Speaker 2: lean bas so rather than dumping in it like a

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Speaker 2: bottle of sauce that most people do for a stir fry.

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Speaker 2: Just the combination of the soy sauce and curry powder together,

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Speaker 2: it sounds really weird. It is a really really lovely

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Speaker 2: base to add so much flavor to the noodle based dish.

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Speaker 2: Serve that into bowls, split it between your veggies, your mince,

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Speaker 2: and your noodles, and then scramble up a couple of

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Speaker 2: eggs in a separate pan. Add a little bit of

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Speaker 2: scrambled eggs to the top of each portion, a good

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Speaker 2: squeeze of fresh lime, a couple of nuts if you like,

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Speaker 2: like some peanuts or some roasted cashews, and a couple

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Speaker 2: of just slices of like a long red chili if

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Speaker 2: you like it a little bit spicy. If the kids

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Speaker 2: don't like spicy, emit the chili. It doesn't really matter.

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Speaker 2: But it's a really lean recipe. You can play with

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Speaker 2: how much or how little carbs you make, and you

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Speaker 2: can also play with how lean The turkey mints or

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Speaker 2: whatever type of mint that you're using as well is

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Speaker 2: in there. You can throw whatever veggies you like in there,

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Speaker 2: and like I said, the sauce wise, it's very lean

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Speaker 2: compared to a few to use a bottle sauce in

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Speaker 2: another type of stir fry mix as well, So just

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Speaker 2: really watch the amount of salt that you're putting in

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Speaker 2: from the soy sauce. Always recommend like a lower salt

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Speaker 2: variety there. But it's super super tasty between the curry powder,

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Speaker 2: the eggs a line the soy sauce. It's one of

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Speaker 2: my favorite sort of winter warming filling recipes.

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Speaker 1: Yeah, I had to listen to you your argument. You

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Speaker 1: fought hard. It's a really well balanced meal, and I

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Speaker 1: think one of the things we talked about was making

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Speaker 1: sure the minces are lean, so you do have to

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Speaker 1: be careful, Like obviously there's extra beef mince, which is

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Speaker 1: quite expensive. Chicken mince is surprisingly lean, even though they

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Speaker 1: don't label the nutritionals on it. With turkey mints, you've

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Speaker 1: got to make sure you get the extra lean one.

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Speaker 1: But you can get also extra leine pork, which is

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Speaker 1: my choice when I'm doing Asian meals or Santo Bao,

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Speaker 1: So just do a quick check of that because the

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Speaker 1: Audi minces are often not labeled and off and not lean,

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Speaker 1: so you certainly it pays to sort of get the

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Speaker 1: extra lean one when making a mixed dish like that,

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Speaker 1: and the great thing for me Land is you can

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Speaker 1: chuck as many extra veggies in as you like, so

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Speaker 1: so it's a good one. We'll put that up on

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Speaker 1: our instaff all right. Well, that's it for another midweek

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Speaker 1: motivational episode of the Nutrition Couch. Please tell your friends

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Speaker 1: about us so we can continue to grow, and we

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Speaker 1: are working over time to get our brand new Snacking

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Speaker 1: GUYE to you with all your favorite snack choices in

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Speaker 1: it in the near future, because we know you love

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Speaker 1: to snack.

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Speaker 2: Have a great week, Have a good week everyone,