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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.

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Speaker 2: Do you start each day.

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Speaker 1: With the best of diet intentions only to find yourself

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Speaker 1: 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.

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Speaker 2: Hi, I'm Susie Burrow and I'm Leanne Would.

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Speaker 1: And each week we bring you the Nutrition Couch, the

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Speaker 1: bi weekly chat on everything new in the world of nutrition,

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

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Speaker 1: We have found a fantastic high protein lunch on the

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Speaker 1: go that we both love, and Leanne is going to

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Speaker 1: share one of her mum's best healthy recip Yees Singapore Noodles.

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Speaker 1: So Leanne, often you and I will chat through the

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Speaker 1: week in terms of clients that we've seen and maybe

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Speaker 1: doing well or maybe getting frustrated with for a bit

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Speaker 1: of moral dietesian support, and this often gives us ideas

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Speaker 1: for client case studies that we feel our listeners will

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Speaker 1: benefit from. Hearing because they're sort of common dietary patterns.

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Speaker 1: And you said to me, yes, I've got a very

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Speaker 1: good one about a client and her bank of calories

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Speaker 1: that you're going to share with us today that we'll

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Speaker 1: resonate for people definitely.

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Speaker 3: And I'll start by saying that that dietary pattern you

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Speaker 3: described in the intro was very much me in my

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Speaker 3: early twenties. I would be super good all week, I

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Speaker 3: would under eat, i would cut out the carbs, and

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Speaker 3: I'd get to Thursday or Friday and be like cheap

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Speaker 3: meal Friday, and they just blow it all weekend and

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Speaker 3: honestly eat to the point that I was sick. And

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Speaker 3: it was my own sort of I guess disordered relationship

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Speaker 3: with food when I was a little bit younger. So

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Speaker 3: now I know much better. Now I can spot these

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Speaker 3: dietary patterns, you know, a mile away. And these are

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Speaker 3: the types of clients that I work with that I

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Speaker 3: really you know, they have that disordered eating relationship with food.

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Speaker 3: And I started off a new lady a couple of

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Speaker 3: weeks ago, and she was doing really well. But I

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Speaker 3: almost said to her, like you're doing too well, like

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Speaker 3: you haven't had any soul food you haven't eaten out

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Speaker 3: at all. And it came from a big fear that

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Speaker 3: the minute she did, she was going to slip up

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Speaker 3: and go totally off the rails. And I said to her, like,

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Speaker 3: that's okay, Like if that happens, we learn from it,

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Speaker 3: we adjust, we adapt, we move forward. And I feel

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Speaker 3: like when you're trying to be one hundred percent good

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Speaker 3: and on the plan, you're not actually really learning anything.

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Speaker 3: So I really like it when my clients kind of

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Speaker 3: slip up or have a bit of a stumble or something,

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Speaker 3: because it allows us to actually work through real life

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Speaker 3: and give them some really practical suggestions. So she was

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Speaker 3: actually eating really well balanced meals. We hadn't cut out

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Speaker 3: the carbs show her meals. She was enjoying things. We've

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Speaker 3: got the portions right for her body. Her main meals

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Speaker 3: were really balanced. And then what we did for her

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Speaker 3: was just give her a target for the week of

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Speaker 3: snacks and soul foods, and I kind of said to her, look,

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Speaker 3: you can use them in any way that you like.

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Speaker 3: I don't really mind. If you want to have a

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Speaker 3: couple of meals out on the weekend or some extra

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Speaker 3: wines on the weekend, you might want to bank a

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Speaker 3: few for the weekend, but I didn't mean all of them.

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Speaker 3: And essentially what happened last week was actually had a

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Speaker 3: really good week in her eyes, she'd been super good,

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Speaker 3: and we do our coaching calls on a weekend with her.

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Speaker 3: We touch based daily during the week, but she's very

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Speaker 3: busy with her job. She just sends me a thumbs up.

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Speaker 3: She's like, yeah, all good, all on track, and for

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Speaker 3: her being one Hundredizar plan is like, I'm all good,

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Speaker 3: I'm on track. And when I push her around that,

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Speaker 3: she's like, I don't need it. I don't want it.

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Speaker 3: I'm not hungry, I don't need a snack. So she'd

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Speaker 3: basically gone the whole week with very very minimal snacks,

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Speaker 3: and on our debrief on the weekend call, it came

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Speaker 3: out that she was actually hungry most afternoons, like she

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Speaker 3: was pushing through from breakfast to lunch with no snacks.

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Speaker 3: She'd have a coffee and milk coffee and that was it,

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Speaker 3: and then she was pushing from lunch to dinner with

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Speaker 3: no snacks as as a well. But it actually came

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Speaker 3: out that she was starting to feel quite hungry in

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Speaker 3: the afternoon. But she was being very good, in her words,

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Speaker 3: ignoring the hunger and pushing through to dinner. So what

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Speaker 3: happened on Friday was that she had quite a stressful

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Speaker 3: day at work. She didn't do anything about that, so

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Speaker 3: again noticing those emotional pools and actually acting on them

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Speaker 3: as something I very much teach my clients. So she

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Speaker 3: didn't really act on that. She didn't do much about that.

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Speaker 3: She just got home. She ate her dinner, she wasn't satisfied,

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Speaker 3: and so she went straight to the pantry and she

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Speaker 3: was like, oh, I'm so hungry, Like I'm so hungry,

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Speaker 3: and on reflect This was an element of two types

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Speaker 3: of hunger. One of it was genuine physical hunger, but

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Speaker 3: she actually should have just had some snacks in the afternoon,

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Speaker 3: or she should have had something more before she got

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Speaker 3: all the way to dinner time. So she got to

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Speaker 3: dinner and she was starving versus just hungry enough for dinner,

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Speaker 3: which is never really great. And secondly, a lot of

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Speaker 3: that was some emotional or head hunger because she'd had

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Speaker 3: a really busy, stressful week and she hadn't really done

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Speaker 3: anything to acknowledge those emotions. So she went to the

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Speaker 3: pantry and she just grabbed a couple of things. She

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Speaker 3: had a nutbar, she had a couple of slices of toe,

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Speaker 3: she had something else, and a couple of glasses of wine.

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Speaker 3: And the moral of the story was that she ate

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Speaker 3: probably the equivalent of about three main meals at that

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Speaker 3: dinner time because things had just fallen apart basically. So

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Speaker 3: what we sort of came up with on reflection. And

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Speaker 3: I was really proud of her because I always say

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Speaker 3: that the idea of reflecting on these situations isn't to

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Speaker 3: make you feel guilty or bad. It's not to be like,

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Speaker 3: oh bad you you had a slip up. The idea

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Speaker 3: is to learn and grow and move forward. And what

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Speaker 3: she really realized was that most days of the week,

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Speaker 3: some days she was okay. Somedays she have actually had

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Speaker 3: a snack. She should have actually had something in the

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Speaker 3: afternoon so she didn't get to dinner and was starving.

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Speaker 3: She should have picked a different dinner tight meal, because

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Speaker 3: the one she made, although she'd planned for it, it

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Speaker 3: wasn't really that satisfying, all that volume dense. She also

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Speaker 3: probably should have factored in like a small soul food

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Speaker 3: after dinner, not just let herself open up the pantry

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Speaker 3: in the fridge and start grazing and eating. She should

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Speaker 3: have actually factored something in and she definitely should have

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Speaker 3: done some work in terms of her emotions that day

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Speaker 3: as well. So there are quite a few things adding

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Speaker 3: up to why she kind of fell off the rails

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Speaker 3: that night, but one of the biggest things was banking

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Speaker 3: all of her calories for the weekend or for Friday

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Speaker 3: orfore Saturday, and then she like very much overdid it basically.

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Speaker 3: So there was quite a few good, I guess reflections

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Speaker 3: that came out of that situation, and I'm super proud

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Speaker 3: of her, Like she's moved forward, We've made some great

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Speaker 3: progress towards fat loss in the week's following that. But

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Speaker 3: it was really great reflection for her, and it hasn't

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Speaker 3: happened since because she actually picked up where she was

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Speaker 3: going wrong. And so I just thought it was a

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Speaker 3: really nice case study to talk through because a lot

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Speaker 3: of peoplely struggle with the same thing. I definitely didn't

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Speaker 3: in my early years as well, And I just think

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Speaker 3: that it's okay if you want to run yourself a

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Speaker 3: little bit leaner during the week to pick up extra

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Speaker 3: calories on the weekend, but don't completely ignore those hunger

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Speaker 3: signals if your body's telling you it's hungry. The moral

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Speaker 3: of the story is, you've only got so much WheelPower left,

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Speaker 3: and by the end of the week, that hunger and

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Speaker 3: that wheel power can backfire on you tremendously. And it's

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Speaker 3: very easy to eat three or four times the calories

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Speaker 3: your body actually needs, even just in one sitting, if

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Speaker 3: you haven't actively paid attention to your hunger during 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 all of sud and that sort of loads soe

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Speaker 1: many calories. Just want to really stress that with circadian rhythm,

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Speaker 1: certainly you want to shift as many.

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Speaker 2: Calories as you can to that first half of the day.

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Speaker 1: So if you haven't consumed I would say fifty to

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Speaker 1: sixty percent of calories by one pm, you're probably not

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Speaker 1: optimizing metabolism and you will end up overeating through the

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Speaker 1: afternoon and evening, which is why I like my clients

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Speaker 1: to have a substantial lunch, and even I'd rather they

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Speaker 1: skip afternoon tea and have early dinner. But inevitably what

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Speaker 1: happens is that they eat, you know, lai a snack

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Speaker 1: or push it back, and then a light lunch and

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Speaker 1: then end up grazing all afternoon. So that is very,

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Speaker 1: very common. So remember feeding early. If I've always said,

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Speaker 1: if we've in trithle on nutrition, I always used to

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Speaker 1: say to clients the event nutrition is one on the bike.

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Speaker 2: If you fuel on the bike, it will feel you

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Speaker 2: for the run. You shouldn't be catching up on the bike.

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Speaker 1: And I say the same thing, your nutrition journey is

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Speaker 1: one at lunchtime because that predicts your afternoon and keeping

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Speaker 1: dinner light. But if you haven't nailed meal one and

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Speaker 1: meal two, we're chasing your tail all day and you'll

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Speaker 1: never sort of achieve that lightness at night that will

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Speaker 1: support sustainable that loss.

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Speaker 2: So that's a really good.

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Speaker 1: Thing to keep in mind, and you're better always to

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Speaker 1: eat early than late. All right, Lenne, We came across

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Speaker 1: and I've loved these products for the while because there's

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Speaker 1: a growing range of sort of savory pre made lunch choices.

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Speaker 1: I think we had like a lunch salad we talked

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Speaker 1: about last year. There's a few one pop meals there,

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Speaker 1: certainly protein soups, but there's also a growing range of

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Speaker 1: these kind of tuna salmon snack packs out there, which

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Speaker 1: I'm a big fan of as well, because I'm trying

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Speaker 1: to get clients to have more savory snacks and certainly

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Speaker 1: bump up their intake of protein, particularly for my perimenopause

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Speaker 1: are women, and you sent this one through, and I'm

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Speaker 1: also a big fan. Now it's a Serena, which is

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Speaker 1: an important brand, and there's several varieties of this lunch

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Speaker 1: salad mix, so we've got to be quite specific.

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Speaker 2: 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.

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Speaker 2: I love it.

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Speaker 1: Leanne just three grams of sugar, which is really low

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Speaker 1: for a processed food. Sodiums at seven hundred because it's

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Speaker 1: a fish product, but still pretty good.

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Speaker 2: But I love it.

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Speaker 1: It's got a really clean list. Twenty six percent tuna,

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Speaker 1: twenty three percent brown rice which is a whole grain,

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Speaker 1: ten percent quinoa, capsicum pairs, some little bit of oil,

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Speaker 1: sweet corn, chestnuts, very clean ingredient lists, no preservatives, no additives,

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Speaker 1: really some natural thickener and color.

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Speaker 2: That's it.

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Speaker 1: And I love it as well. I think it's a

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Speaker 1: really great product. How much does it retail for I'll

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Speaker 1: just still a quick check holes and woolies. But it's

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Speaker 1: one other handful that is sort of controlled and carbohydrate,

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Speaker 1: a really good amount of protein. If you had that

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Speaker 1: with a little bit of chopped salad or a cutup

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Speaker 1: tomato or to a three dollars thirty.

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Speaker 2: Is a lunch meal.

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Speaker 1: Can't go wrong with that. One of my big picks.

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Speaker 1: So yeah, the serena brown rice and kinoa with tune.

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Speaker 1: Very great balance nutritionally.

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Speaker 3: Yeah, and we're on the same page because I sent

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Speaker 3: you that one because I actually tried it the other

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Speaker 3: week and you're like, oh, I love these, which is awesome.

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Speaker 3: So taste whitse is actually really good. Volume wise, it's

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Speaker 3: not enough, like to me, it's a bit lean, So

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Speaker 3: I would put that with just a little bit extra.

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Speaker 3: I'd love to bulk up the protein, add a boiled

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Speaker 3: egg and a bit of salad or something based to that.

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Speaker 3: So if you're on the goal and you're looking for

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Speaker 3: a quick lunch, I'd grab one of those pre made

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Speaker 3: salad kits in use half of that and dump that

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Speaker 3: into the salad kit, just the boost up the volume

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Speaker 3: of that as well. And I'd even add a little

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Speaker 3: bit of feta cheese or something on top of that,

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Speaker 3: just to put a little bit of an extra calcium

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Speaker 3: and a bit of protein in there as well. So

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Speaker 3: there's ways that you can boost it up a little bit.

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Speaker 3: Like it's not a large meal, it's only a really

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Speaker 3: small pot. It's very very cost effective. The ingredients are

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Speaker 3: really good, so it's a great starting base. But I

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Speaker 3: would say for ninety percent of my ladies and myself included.

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Speaker 3: It's just not enough for a lunch, particularly when we

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Speaker 3: just talked about having a really nice balance lunch. So

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Speaker 3: I think starting with that and bulking up with some

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Speaker 3: extra veggies or some salad, or you know, putting a

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Speaker 3: little something extra in there to kind of complete that

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Speaker 3: as a really well rounded lunch meal is a great option.

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Speaker 3: Or if you're looking for a really light dinner because

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Speaker 3: you have overdone it at lunch, or you've gone out

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Speaker 3: and you've had a really big work function, perhaps that

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Speaker 3: can work really well for a bit of a lighted dinner.

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Speaker 3: But I feel like for a lunch meal for most

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Speaker 3: of the people that listen to the potty, particularly if

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Speaker 3: you're active, you might just want to bolk it up

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Speaker 3: with something extra. But I think it's a great base

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Speaker 3: to start with.

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Speaker 2: One hundred percent.

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Speaker 1: I think those kale 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 sausage ses,

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

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

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Speaker 1: eaten crap the whole day. So I really actually 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.

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Speaker 2: So this kind of is a great one.

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Speaker 1: You can keep in the car, you can keep at work,

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Speaker 1: you can keep in your handbag, it won't miss, there's

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Speaker 1: no mess, and you've got a protein rich on the

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Speaker 1: go option for these times that you find your stuff

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Speaker 1: stuck and literally the options are shocking. So that's another

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Speaker 1: really good thing about these products. If anyone who travels

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Speaker 1: for work, who is in the car with kids, you

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Speaker 1: know you get stuck at appointments, sporting grounds a great

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Speaker 1: product to keep so you don't get lured by the

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Speaker 1: sausagees celevery Saturday morning, because yeah, that with a latte

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Speaker 1: wouldn't be about option either for a balanced meal, all right, Leanne.

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Speaker 1: So for our final segment, you are going to share

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Speaker 1: your superstar mum's Singapore noodle recipe. Now you showed me

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Speaker 1: recipes and I'm like, nah too, Carbi to Carby, but

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Speaker 1: you fought for this one pretty hard.

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Speaker 2: So share with our listeners.

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Speaker 1: How Leanne you make your healthy version of Singapore noodles?

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Speaker 3: And I said, some people need cards when not all

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Speaker 3: your clients.

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

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

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Speaker 3: That, but had a really nice vegan part of the

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Speaker 3: recipe that I wanted to share with everyone and Seasy

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Speaker 3: band it. So here we are based on Singapore noodles,

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Speaker 3: and I said, it's a really nice, well balanced recipe

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Speaker 3: the whole family can enjoy. It's something that my mum

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Speaker 3: made a lot growing up, and I've sort of taken

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Speaker 3: it and put my dietisi and spin on it. Aka,

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Speaker 3: I've ramped up the veggies, even though Mom's pretty healthy anyway,

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Speaker 3: I've really ramped up the veggie volume. So what it

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Speaker 3: is you start with a base of mum just uses

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Speaker 3: rice vermicelli noodles, so there's really nice thin white rice noodles.

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Speaker 3: So it's perfect from a gluten free or a siliac

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Speaker 3: perspective as well. And then you base it up with

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Speaker 3: you chop up a lot of chopped cabbage. The cabbage

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Speaker 3: and the noodle together, you can easily lighten the load

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Speaker 3: on the rice noodles if you've got busy growing kids.

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Speaker 3: If you're active, you need more carb, add more noodle.

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Speaker 3: If you're slowing down your prairie meta poresal, you sit

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Speaker 3: down at work all day, you don't move much. Cut

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Speaker 3: down on the noodle amount and bulk up the cabbage amount,

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Speaker 3: and then you start with a base of onion and

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Speaker 3: garlic and extra version onli all which we love. From

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Speaker 3: a gut health perspective, there are natural types of prebodictu version.

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Speaker 2: Olive oil is.

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Speaker 3: Really anti inflammatory. Fry that up and dump in a

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Speaker 3: little packet. So five hundograms are very lean. Turkey mince

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Speaker 3: as well, so be careful because a lot of the

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Speaker 3: mince isn't just lean. So chicken and turkey mince, you

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Speaker 3: want to find a leaner variety of that, so fry

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Speaker 3: up your turkey mince with your onion and garlic. And

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Speaker 3: then we want to add as many veggies as possible,

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Speaker 3: so I love adding some cabbage in some broccoli, things

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Speaker 3: like carrots, mushrooms, capsicums, whatever you've gotten the fridge. Basically,

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Speaker 3: when the mints and the veggies have started to cook

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Speaker 3: all soften, I kind of just add a little bit

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Speaker 3: of water to the pan, pop the lid on, and

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Speaker 3: soften the veggies a little bit. I still like them

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Speaker 3: quite crunchy, but I don't like them too soft. But

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Speaker 3: I find that they cook better with the lid on

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Speaker 3: and just a little bit of water in the pan.

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Speaker 3: Then I'll take that lid off, take some of the

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Speaker 3: steam out of it, and I add a couple of

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Speaker 3: tablespoons of reduced salt soy sauce and a couple of

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Speaker 3: tablespoons of curry powder. Now Mum swears by this is

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Speaker 3: always the brand that I've used. It's not sponsored at all.

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Speaker 3: The King's Curry Powder A big fan of that one.

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Speaker 3: Mom always uses that one. So mix that through the

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Speaker 3: soy sauce and the curry powder and it's a really

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Speaker 3: lean bas so rather than dumping in it like a

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Speaker 3: bottle of sauce that most people do for a stir fry.

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Speaker 3: Just the combination of the soy sauce and curry powder together,

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Speaker 3: it sounds really weird. It is a really, really lovely

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Speaker 3: base to add so much flavor to the noodle based dish.

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Speaker 3: Serve that into bowls, split it between your veggies, your mince,

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Speaker 3: and your noodles, and then scramble up a couple of

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Speaker 3: eggs in a separate pan. Add a little bit of

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Speaker 3: scrambled eggs to the top of each portion, a good

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Speaker 3: squeeze of fresh lime, a couple of nuts if you like,

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Speaker 3: like some peanuts or some roasted cashews, and a couple

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Speaker 3: of just slices of like a long red chili if

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Speaker 3: you like a little bit spicy. If the kids don't

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Speaker 3: like spicy, emit the chili. It doesn't really matter. But

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Speaker 3: it's a really lean recipe. You can play with how

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Speaker 3: much or how little carbs you make, and you can

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Speaker 3: also play with how lean The turkey mints or whatever

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Speaker 3: type of mints that you're using as well is in there.

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Speaker 3: You can throw whatever veggies you like in there, and

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Speaker 3: like I said, the sauce wise, it's very lean compared

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Speaker 3: to a few to use a bottle sauce in another

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Speaker 3: type of stir fry mix as well, So just really

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Speaker 3: watch the amount of salt that you're putting in from

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Speaker 3: the soy sauce. Always recommend like a lower salt variety there.

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Speaker 3: But it's super super tasty between the curry power of

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Speaker 3: the eggs, a lime the soy sauce. It's one of

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Speaker 3: my favorite sort of winter warming filling recipes.

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

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

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Speaker 1: and I think one of the things we talked about

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Speaker 1: was making sure the minces are lean, so you do

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Speaker 1: have to be careful. Like obviously there's extra beef mince,

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

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

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Speaker 1: you've 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 Sancho 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: it's a good one.

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Speaker 2: We'll put that up on our instaff all right.

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Speaker 1: Well, that's it for another midweek motivational episode of the

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Speaker 1: Nutrition Couch. Please tell your friends about us so we

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Speaker 1: can continue to grow, and we are working over time

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Speaker 1: to get our brand new snacking guide to you with

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Speaker 1: all your favorite snack choices in it in the near future,

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Speaker 1: because we know you love to snack.

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Speaker 3: Have a great week, Have a good week everyone,