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Speaker 1: Have you managed to lose some weight after listening to

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Speaker 1: the Nutrition Couch podcast this year? Have you given your

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Speaker 1: heart and soul to your diet and exercise regime and

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Speaker 1: achieve the goals you've had for yourself, but are now

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Speaker 1: really scared of all the weight you've lost creeping back on. Indeed,

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Speaker 1: weight regain is extremely common, and so on today's episode

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Speaker 1: of The Nutrition Couch, Leanna and I thought it was

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Speaker 1: time to talk all things preventing weight regain.

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Speaker 2: Hi.

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Speaker 3: I'm Susie Burrow and I'm Liam Wood, and we bring.

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

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Speaker 1: you up to date on everything you need to know

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Speaker 1: in the world of nutrition, as well as keeping the

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Speaker 1: weight off once you've lost it. Today we discuss the

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Speaker 1: concept of functional nutrition, what it actually means, and how

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Speaker 1: you can really tell if the nutrition information you are

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Speaker 1: getting is coming from a credible source. And our listener question,

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Speaker 1: Leanne is one that is so common with my clients

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Speaker 1: eating the kids' food leftovers and how about a habit

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Speaker 1: that really is so Leanne. We're actually coming more to

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Speaker 1: what I call the pointy end of the year, which

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Speaker 1: it just feels like we're helping on a roller coaster,

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Speaker 1: and it's like crazy right through until the end of

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Speaker 1: the school year and Christmas, and so I often spend

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Speaker 1: a lot of time with my clients talking about how

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Speaker 1: to keep health and fitness front of mind as life

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Speaker 1: gets busier. Have you got any tips that you use

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Speaker 1: yourself coming into sort of party season where the weekend

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Speaker 1: suddenly get really filled up on the calendar.

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Speaker 2: Yeah, I do. And this probably I don't know if

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Speaker 2: it'll help some people, but I'm just really intentional with

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Speaker 2: the things that I say yes to. So, you know,

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Speaker 2: I know this that probably sounds bad, but there's so

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Speaker 2: many social things that you just can't keep up at

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Speaker 2: this time of year. So rather than trying to just

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Speaker 2: catch up with a friend one on one, I'll try

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Speaker 2: and go to like a big group event or somebody's

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Speaker 2: birth there. I've got a big baby shower coming up

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Speaker 2: next weekend. I know I'll catch up with quite a

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Speaker 2: few friends there. So I'm sort of more intentional with

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Speaker 2: my time and if I can go to the bigger

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Speaker 2: group events within you know, my friendship circles versus just

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Speaker 2: having coffee with someone here, in the coffee with someone there,

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Speaker 2: dinner with someone here, lunch somewhere there. It's kind of

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Speaker 2: like I'm trying to do everything at once, if that

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Speaker 2: makes sense, because otherwise you just find like you're doing

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Speaker 2: coffee on a Wednesday. You know, I'm going for a

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Speaker 2: walk on a Thursday with a friend. I've got dinner

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Speaker 2: on a Friday. I've got a kid's birthday party on

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Speaker 2: a Saturday and a someone's baby shower on Sunday. And

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Speaker 2: it's just like David and I are like like passing

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Speaker 2: ships in the night. Is that the expression like we

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Speaker 2: don't even see each other and poor mea is getting

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Speaker 2: shipped from here, there and everywhere. Then we're both trying

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Speaker 2: to work full time in between. So I'm sort of

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Speaker 2: intentional with the things that I say yes to at

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Speaker 2: this time of year, and obviously being just having a

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Speaker 2: bigger profile on Instagram, I get invited to a lot

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Speaker 2: of brand events and that sort of thing. So again,

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Speaker 2: very intentional with those sorts of things I don't go to,

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Speaker 2: you know, all of the big brand events and openings

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Speaker 2: and birthdays and product launchers. I probably only do a

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Speaker 2: couple each year, if I'm being really honest, and brands

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Speaker 2: that I really love. So it sort of all starts

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Speaker 2: to ramp up at this time of year, and I

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Speaker 2: try to do more breakfast and walking things as well,

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Speaker 2: versus like go to dinner and drinks and the cheese platters,

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Speaker 2: because you know, it all adds up, doesn't it.

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Speaker 1: It's so hard being you all the invitations that you get.

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Speaker 1: Lian like so so difficult, and I think that you're

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Speaker 1: painting a very picture just Foally and for her fabulous

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Speaker 1: Instagram life people. If you need, yeah, I always make

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Speaker 1: sure I'm home on a Sunday night. I don't like

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Speaker 1: being out. I like actually to be home sort of

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Speaker 1: from four or five onwards because I find I really

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Speaker 1: need that time to get sorted for the week ahead

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Speaker 1: in terms of packing lunches and making sure I've got

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Speaker 1: the groceries and just everything's set up. So I always

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Speaker 1: like to be home on a Sunday afternoon. I also

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Speaker 1: really try now. In the old days, I used to

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Speaker 1: go out a lot in the day for lunch and stuff,

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Speaker 1: but I just don't do that anymore. And if I'm

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Speaker 1: catching up with people, I actually try and do it exercising,

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Speaker 1: so over a walk rather than just coffee and sitting

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Speaker 1: down because I'm sort of edgy all the time, I've

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Speaker 1: got a lot more things to do. But I think

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Speaker 1: everyone's different, but it is having that kind of reset,

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Speaker 1: And it might be Saturday morning shopping, it might be

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Speaker 1: Friday night cleaning the house. It might be and I

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Speaker 1: do that too. Actually I try and clean the house

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Speaker 1: so I'm ready for the weekend Friday, so you don't

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Speaker 1: go into the weekend with everything chaotic. So just little

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Speaker 1: tricks and tips, which for me is that client that

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Speaker 1: reset to put you on the right path. So have

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Speaker 1: a think about some of those that might be relevant

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Speaker 1: for you coming into this really busy time of year,

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Speaker 1: particularly for the mums listening who are about to go

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Speaker 1: into that fourth term of school, which is always crazy.

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Speaker 1: All right, Leanne, you sent me a really interesting article

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Speaker 1: just this morning. Now, Leanne and I do have this

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Speaker 1: amazing content plan of all the things we're going to

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Speaker 1: speak about on the Nutrition Couch, and then on the

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Speaker 1: day we record, we generally just change it.

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Speaker 3: We always change our mind literally mind.

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Speaker 1: So we said all this stuff in the week and

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Speaker 1: they were like, oh, actually, what we feel like today.

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Speaker 1: So you sent me this on functional nutrition, which I

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Speaker 1: loved because I love that word and the reason that

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Speaker 1: we thought it was really relevant to us is that

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Speaker 1: there is so much nutrition information out there. You know,

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Speaker 1: you go online and every second person's a nutritionist or

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Speaker 1: they have an interest in it, or they're a food

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Speaker 1: blogger or a food stylist or a health coach. You know,

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Speaker 1: there are so many buzzwords, and functional is such a

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Speaker 1: smart buzzword.

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Speaker 3: I love it. So I love this article which.

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Speaker 1: Talked about what is functional nutrition, and it was sort

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Speaker 1: of an article talking about as opposed to clinical nutrition,

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Speaker 1: which you and I are both trained in as dietitians.

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Speaker 1: Titians are the university qualified profession who can give prescriptive

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Speaker 1: dietary advice in a clinical context. So for example, any

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Speaker 1: dietician who works in a hospital will have had a

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Speaker 1: four or five year science degree and hence the word

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Speaker 1: clinical dietitian will come from that. Whereas functional nutrition in

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Speaker 1: this context of really trying to position themselves as whole

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Speaker 1: body practitioners. So they're saying, look, there's clinical people who

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Speaker 1: work with people who are unwell, whereas functional nutrition is

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Speaker 1: about whole self and best self and health, which is

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Speaker 1: all nice and feels all warm and fuzzy, but unfortunately

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Speaker 1: leanne as we know, there's no real regulation of that.

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Speaker 1: So even though it sounds very glamorous and there's lots

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Speaker 1: of you know, big words in here like holistic and

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Speaker 1: systemic and it's reductionists to be a clinical person, it's

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Speaker 1: looking at disease, whereas we're looking at whole body and

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Speaker 1: whole health and self.

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Speaker 3: And it feels it so nice.

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Speaker 1: And fuzzy, but you know, unfortunately it's not regulated. So

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Speaker 1: you know, at the end of the day, practitioners, you know,

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Speaker 1: there'll be some very good functional me and practitioners, don't

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Speaker 1: get me wrong, but it's not regulated. So unlike a

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Speaker 1: profession like psychology, accounting, law, dietetics, you're regulated. You can't

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Speaker 1: just say what you want. You have to have an

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Speaker 1: evidence base. You know, if we gave some advice to

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Speaker 1: a client and the client felt that it was inappropriate,

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Speaker 1: we could absolutely be reviewed and taken to a board.

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Speaker 1: And every piece of evidence and advice we give has

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Speaker 1: to be accountable. We have to be able to justify

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Speaker 1: it based on scientific evidence and evidence based practice, which

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Speaker 1: Land will run through in a second about the actual

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Speaker 1: formal qualification of that. So, yeah, we thought it was

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Speaker 1: just interesting because there's a lot of health coaches, practitioners

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Speaker 1: out there, and people can be throwing lots of money

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Speaker 1: at these people, and I think, like anything, it's just

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Speaker 1: good to have an overall understanding of it so you

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Speaker 1: can make an informed decision and make sure that if

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Speaker 1: you're getting health or diet advice, that you are getting

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Speaker 1: it from someone who is hopefully working off an evidence

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Speaker 1: base and has some level of professional accountability, particularly when

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Speaker 1: they're playing with your diet, your body, your health, and

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Speaker 1: ultimately land your life.

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Speaker 2: Absolutely, And I think there's this big divide between I'm

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Speaker 2: a functional nutrition specialist and I'm a clinical dietitian. And

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Speaker 2: I think the biggest I guess hang up that I

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Speaker 2: see on social media is a lot of these functional

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Speaker 2: nutrition specialists poo pooing dietitians being like dietitians give people

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Speaker 2: cereal for breakfast. Dietitians responsible by big farmer dietitians promote

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Speaker 2: sugar and gluten and dairy, And I don't think it

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Speaker 2: has to be your other one or the other. Like

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Speaker 2: I call myself and I am a holistic nutritionist. I'm

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Speaker 2: a registered nutritionist and a registered dietitian, as are you, Susie,

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Speaker 2: And I consider myself a holistic expert as well, I

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Speaker 2: consider the entire body. I consider, you know, my client's

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Speaker 2: stress and their hormones, and their sleep patterns, and their

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Speaker 2: exercise and their nutrition and how they're thinking and feeling

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Speaker 2: mentally and physically as well. You know, what's good for

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Speaker 2: our body is good for our soul. So I don't

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Speaker 2: see why we can't work across both. But I think

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Speaker 2: the biggest thing for me is that functional nutritions, as

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Speaker 2: you said, isn't regulated and most of them aren't ensured,

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Speaker 2: so they can sort of say or do what they

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Speaker 2: want and what they please online. They can put up

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Speaker 2: big transformation photos, they can show client testimonials. In Australia,

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Speaker 2: dietitians can't do that. We can't use testimonials. We can't

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Speaker 2: use before and after photos of different clients and say

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Speaker 2: our program so wonderful, it's got five stars. Look at

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Speaker 2: all these fancy reviews. Do this and also what functional

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Speaker 2: nutrition experts tend to do is use a lot of

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Speaker 2: tests that are highly unregulated and don't have the science

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Speaker 2: to back them. Put it that way, so, say for example,

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Speaker 2: a client's got all these gut health problems, they could

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Speaker 2: go and see a registered dietitian who's been trained in

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Speaker 2: the science around helping them with gut health and very

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Speaker 2: holistic like I am. Or they could go and see

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Speaker 2: a functional nutrition quote unquote expert. This person generally has

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Speaker 2: not done a university the degree. They've generally done some

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Speaker 2: sort of online certification or program. Might be a couple

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Speaker 2: of weeks, might be four weeks, might be eight weeks,

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Speaker 2: might be a couple of months. I don't know. Because

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Speaker 2: there's no regulation around that, you don't actually know how

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Speaker 2: qualified these people are. And a lot of them are

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Speaker 2: just certificates and functional nutrition. They don't really mean much

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Speaker 2: at the end of the day. And a lot of

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Speaker 2: these tests that these practitioners are doing are like a

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Speaker 2: hair follical test, or there's some sort of blood test

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Speaker 2: to diagnosed and intolerance. And what we know from the

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Speaker 2: research in science is that those allergaye blood tests don't work.

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Speaker 2: The hair follical tests don't work. You can't eat for

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Speaker 2: your blood type. There's no research in science to show

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Speaker 2: that they do. But what does happen is people go

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Speaker 2: and they get all these sort of functional nutrition blood tests,

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Speaker 2: hair tests, whatnot. These practitioners tell them cut out gluten,

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Speaker 2: cut outdiry, cut out sugar, cut out all of this stuff.

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Speaker 2: Don't drink coffee, it's bad for your adrenals. Don't have gluten,

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Speaker 2: and it's going to make your cyber worth all of

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Speaker 2: this stuff, and basically they're eating clean food. They're eating chicken, broccoli,

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Speaker 2: brown or us. They've cut out all the crap from

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Speaker 2: their diet. They're not drinking coffee, they're not drinking alcohol,

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Speaker 2: they're gone to bed earlier. They feel better, and it's

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Speaker 2: not because they necessarily went to see a functional nutrition

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Speaker 2: expert and these tests are accurate. It's just that they're

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Speaker 2: not eating the amount of crap that they were beforehand.

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Speaker 2: That's the biggest difference. So what we're saying is that

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Speaker 2: there needs to be research and science behind these tests

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Speaker 2: because they're very expensive, and Susie, you and I have

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Speaker 2: seen multiple clients, We have spent thousands and thousands and

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Speaker 2: thousands of dollars with these functional nutrition experts, who then

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Speaker 2: most of the time will recommend you go and buy

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Speaker 2: all of these supplements as well. So they say they're

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Speaker 2: so holistic, but really what you're doing is you're cutting

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Speaker 2: out all these things. You're cutting out gluten, you're cutting

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Speaker 2: out dairy, you're cutting out sugar, you're cutting out caffeine,

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Speaker 2: and you're cutting out alcohol. Then you're spending hundreds, if

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Speaker 2: not thousands of dollars on supplements when let's be honest,

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Speaker 2: you can eat all of the required nutrients from food.

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Speaker 2: So to me, it's not holistic if you're cutting out

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Speaker 2: all of these things, taking all of these pills and powders,

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Speaker 2: and that's what you're going to call holistical functional nutrition.

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Speaker 2: That's the biggest thing that I have because dieticians work

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Speaker 2: with a real food approach and we're not purist, as

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Speaker 2: we've always said on the podcast, Susie and I like

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Speaker 2: a glass of wine, we like a little bit cheese potter,

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Speaker 2: but we give balanced nutrition advice. And sure, if you

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Speaker 2: react to gluten or you don't do well with dairy,

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Speaker 2: we're not going to recommend that our clients have that.

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Speaker 2: But most people a small amount or the tolerance or

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Speaker 2: the threshold that you can have for those sorts of things,

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Speaker 2: you know, it's different for every person. Some can tolerate

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Speaker 2: a little, some can tolerate a lot, some can tolerate

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Speaker 2: not very much at all. So clinical dietetics is about personalization,

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Speaker 2: but it's also about science and evidence.

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Speaker 3: As well.

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Speaker 2: Whereas functional nutrition for me, it just doesn't have the

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Speaker 2: research and the science. It doesn't have the appropriate qualifications

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Speaker 2: or registration or governance that you would like to see

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Speaker 2: when we're playing with people's health. Because you might think, oh, nutrition,

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Speaker 2: you know, it's not something that's very dangerous. But Susie,

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Speaker 2: you and I both have seeing clients, we've both worked

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Speaker 2: in the hospital that we've seen clients that have ended

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Speaker 2: up in the emergency de partner or the ICU because

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Speaker 2: they've got problems with their kidneys or their heart or whatnot,

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Speaker 2: because they've oversupplemented or they've been on these crazy detox programs.

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Speaker 2: So you might think that functional nutrition is healthy and

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Speaker 2: nothing can go wrong, But when we're supplementing at really

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Speaker 2: high levels with supplements and vitamins and minerals, a lot

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Speaker 2: of things can actually go wrong. So I would just

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Speaker 2: caution people to usk if there is research and science

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Speaker 2: behind your practitioner. Are they regulated, are they registered? Do

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Speaker 2: they have insurance? And that's I think a really nice

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Speaker 2: place to start, just to know that you're getting someone

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Speaker 2: with the appropriate qualifications, they have a registration body to

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Speaker 2: answer to, and they're appropriately insured as well. Because I

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Speaker 2: have a lot of people who say, oh, I ended

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Speaker 2: up really really sick, and I want to report you know,

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Speaker 2: my PT or my nature path to a board or

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Speaker 2: a professional body, and I say, look, unfortunately, most of

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Speaker 2: these places don't really have any governance. You can't really

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Speaker 2: report them to any one. So I think it's really

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Speaker 2: important to understand that your practitioner that you're choosing and

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Speaker 2: going to unlikely spending hundreds, if not thousands of dollars,

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Speaker 2: has a registration body, has some sort of disciplined action

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Speaker 2: if they're not following you know, what they should be,

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Speaker 2: and if, of course, if things go you know, touch

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Speaker 2: would go wrong or anything like that, we want to

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Speaker 2: be able to report them to somebody so that they

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Speaker 2: can get investigated properly, just like any dietician would, just

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Speaker 2: like any good registered nutritionist would as well.

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Speaker 1: I think the standout for me is when you're charged

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Speaker 1: hundreds and hundreds of dollars for supplement, you know, on programs,

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Speaker 1: I just think, oh, you know, my poor clients will

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Speaker 1: come and you know they've paid hundreds of dollars for

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Speaker 1: blood tests and all these special tests, and I just think,

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Speaker 1: you know, at the end of the day, just need

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Speaker 1: more vegetables and some diet accountability. So that's massively a

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Speaker 1: warning sign to me, because you know, indeed, some levels

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Speaker 1: of specialization will charge higher rates than others. But if

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Speaker 1: you're paying hundreds or even thousands of dollars and paying

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Speaker 1: a lot for supplements, that's a massive warning sign to

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Speaker 1: me that you're actually paying more for a business model

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Speaker 1: as opposed to a clinician. The level of accountability is important,

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Speaker 1: you know. Just because it says clinical does not mean

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Speaker 1: that it's a registered profession. And if they're not having

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Speaker 1: insurance or if it's not a registered profession, I would

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Speaker 1: be massively concerned, particularly if you've got health issues as well.

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Speaker 1: So if you've got something like policystic go over ease,

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Speaker 1: thyroid issues, MKHFVI mutations, irritable bow, you know, these are

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Speaker 1: specialist medical conditions that require management clinically from someone who

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Speaker 1: is appropriately qualified. So I think a quick check of

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Speaker 1: a qualification and you want a science degree, you want

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Speaker 1: a professional meditation in terms of a registering body that

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Speaker 1: is a profession as such. Yeah, and if it sort

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Speaker 1: of sounds too good to be true, or if you

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Speaker 1: haven't necessarily heard of this person, if they're not a

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Speaker 1: dietitian or you know, it seems to be more of

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Speaker 1: a business where you're throwing a lot of money. I'd

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Speaker 1: just be asking some questions and you know, make an

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Speaker 1: informed decision about whether that's the best and right option

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Speaker 1: for you.

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Speaker 2: And I just thought it was worth just quickly going

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Speaker 2: through this article very quickly, because it was a functional

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Speaker 2: nutritionist who wrote this article, and she was sort of

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Speaker 2: saying the benefits of seeing a functional nutritionness over a

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Speaker 2: registered dietitian or over a doctor would be that a

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Speaker 2: functional nutritionist sees the body is interconnected rather than separate parts.

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Speaker 2: I mean, tell me any dietitian that doesn't see the

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Speaker 2: body as a whole, Like, we're not just going to say, oh,

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Speaker 2: let's trick the X or on your arm and leave

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Speaker 2: it at that. So that to me, I'm just like,

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Speaker 2: oh my goodness. The second benefit, apparently of seeing a

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Speaker 2: functional nutritionists would be that they identify inbalances rather than diseases.

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Speaker 2: I mean, diseases are there, you know, people with PCOS,

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Speaker 2: people with endometriosis, people with inflammatory about disease. We have diseases. Sure,

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Speaker 2: we want to do things to prevent and manage those

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Speaker 2: diseases or prevent more diseases long term, but we can't

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Speaker 2: just ignore those diseases. We don't develop some of these diseases.

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Speaker 2: You know, you can't just improve your gut health and

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Speaker 2: some of these diseases go away. A lot of them

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Speaker 2: are lifelong diagnosis. Sure, we can get them to a

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Speaker 2: better place where they're really manageable on a day to

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Speaker 2: day basis, but we can't just cure them from taking

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Speaker 2: a whole bunch of supplements and cutting out gluten. Other

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Speaker 2: benefits apparently of seeing a functional nutritionists deals with the

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Speaker 2: root cause of the problem and not just the symptom,

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Speaker 2: helps prevent diseases rather than waiting for them to turn up.

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Speaker 2: Is holistic rather than reductionists, and a systemic not specialized

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Speaker 2: in different parts of the body, and views health as

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Speaker 2: optimum wellness rather than just the absence of disease. So

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Speaker 2: it all sounds well and good, but as you said, Susie,

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Speaker 2: we want to look at the body as a whole.

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Speaker 2: And if your dietitian isn't doing that, if your dietitian

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Speaker 2: is not asking about your sleep, if they're not asking

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Speaker 2: about your stress levels, if they're asking about the medication

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Speaker 2: that you're taking, and the different foods that you're eating

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Speaker 2: in the different training that you're doing. I would encourage

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Speaker 2: you to go and see a different dietitian because, like

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Speaker 2: any doctor, we have great doctors and we have not

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Speaker 2: so great doctors. Like any teacher, there are great teachers,

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Speaker 2: there are not so great teachers. There are wonderful dietitians,

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Speaker 2: there are not so great dietitians. In every professional stream,

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Speaker 2: people have some that are excellent and you'll have some

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Speaker 2: that are just kind of doing the bare minimum to

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Speaker 2: kick through. So I would really encourage you, if you're

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Speaker 2: not happy with whoever your health expert is, to get

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Speaker 2: another opinion, just because you're seeing a doctor, if they're

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Speaker 2: not listening to you, if they're not hearing you, I

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Speaker 2: would absolutely go and get a second or a third

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Speaker 2: opinion and get hurt and you know, get to the

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Speaker 2: root cause of a lot of these problems, because a

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Speaker 2: lot of these diseases and problems that we have, they

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Speaker 2: are full body things and they are related to different

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Speaker 2: aspects of our life. Yes, nutrition plays a large part

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Speaker 2: in a lot of diseases, but so does our sleep,

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Speaker 2: so does our stress, so does the amount of movement

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Speaker 2: that we're doing, and the things that we're drinking when

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Speaker 2: it comes to caffeine and juices and cokes and alcohol

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Speaker 2: as well. So I like the concept of functional nutrition,

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Speaker 2: but I really do believe that any doctor can be

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Speaker 2: of a functional doctor. Any dietitian can be a functional

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Speaker 2: you know, nutritionness and functional dietitian as well. We can

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Speaker 2: all do more to see clients and their entire sort

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Speaker 2: of body and self esteem.

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Speaker 3: I agree.

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Speaker 1: I know you feel very passionately about and I agree

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Speaker 1: with all of those points. And you're right, dietitians are

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Speaker 1: never going to just work on your arm. Well, yeah,

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Speaker 1: your ankle. It's a whole body thing. So I think

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Speaker 1: that's a bit of a harsh differentiation.

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Speaker 4: All right, Well, moving on because we are conscious of

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Speaker 4: the time today Susy.

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Speaker 2: Client case study of the week. So we talked about

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Speaker 2: the concept of reverse darting before in the podcast, and

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Speaker 2: indeed this is one of our biggest podcasts of dates.

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Speaker 2: We thought we'd kind of bring it back a little

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Speaker 2: bit and a lot of us have worked really hard

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Speaker 2: to lose a lot of weight this year. You know,

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Speaker 2: we're posting the COVID bubble. We've done some hard work.

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Speaker 2: What do we do now to actually keep the weight

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Speaker 2: off once you work so hard to lose it because

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Speaker 2: the last thing you want to do, and this is

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Speaker 2: what I said to my clients, there is nothing worse

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Speaker 2: than starting over. It is a dreadful feeling being like,

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Speaker 2: oh I lost akilaze, Oh crap, I regained it. Now

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Speaker 2: I have to start over. So what you want to

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Speaker 2: do is you want to work hard. And the thing

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Speaker 2: that I see with most clients who sign up with me,

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Speaker 2: who and you who have successfully lost weight in the

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Speaker 2: past and have put it back on again. Hence they're

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Speaker 2: then coming to me for sort of a sustainable approach.

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Speaker 2: The biggest thing I see them doing is they lose

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Speaker 2: the structure and they lose the routine. You know, they

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Speaker 2: were preparing well, they were doing their weekly grocery shopping,

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Speaker 2: they were planning at their meals. They were limiting things

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Speaker 2: like they're eating out. And now it's like, oh, I've

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Speaker 2: lost the weight, let me go back to my normal life.

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Speaker 2: And Susie says sys really well. She says, if you

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Speaker 2: want to be sixty kilos, you have to eat like

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Speaker 2: your sixty kilos. If you're ninety kilos and you want

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Speaker 2: to be sixty kilos, you can't keep eating like your

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Speaker 2: ninety kilos. You can't lose thirty kilos, get down to

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Speaker 2: sixty kilos, then go back to what you were previously

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Speaker 2: doing because your body was a lot larger than and

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Speaker 2: you can't do what you used to do. So I

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Speaker 2: think it's important to remember that smaller bodies need less fuel,

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Speaker 2: and so we can't go back to what we were

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Speaker 2: previously eating and drinking and you know, going out and

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Speaker 2: socializing what we were because we will naturally put the

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Speaker 2: weight back on. But the biggest tip, I would say,

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Speaker 2: Susie for most of our listeners at home to maintain

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Speaker 2: the weight loss is the planning. Is the structure. We

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Speaker 2: need to actually think about what's happening in our week.

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Speaker 2: If we know that we're going out for a bigger weekend,

431
00:19:05,720 --> 00:19:07,400
Speaker 2: we can lighten the load up a little bit during

432
00:19:07,440 --> 00:19:09,280
Speaker 2: the week. If we know that we're super busy and

433
00:19:09,320 --> 00:19:11,520
Speaker 2: like we've talked about this sort of season, you know,

434
00:19:11,600 --> 00:19:14,440
Speaker 2: heading into Christmas, we've got birthday parties, we've got early

435
00:19:14,520 --> 00:19:17,800
Speaker 2: Christmas parties, we've got work celebrations. The weekends are crazy.

436
00:19:18,200 --> 00:19:20,159
Speaker 2: Do the shopping and do the meal prep, you know,

437
00:19:20,200 --> 00:19:22,199
Speaker 2: on a Thursday night, on a Friday night, or just

438
00:19:22,240 --> 00:19:24,840
Speaker 2: say no to anything Sunday night if you need to

439
00:19:24,840 --> 00:19:26,920
Speaker 2: be home in order to prepare for the week. So

440
00:19:27,000 --> 00:19:29,040
Speaker 2: my biggest tip in order to keep the weight off

441
00:19:29,040 --> 00:19:31,480
Speaker 2: once you work so hard to lose it is actually

442
00:19:31,520 --> 00:19:35,400
Speaker 2: planning and preparing and to continue to do that, because

443
00:19:35,480 --> 00:19:37,600
Speaker 2: it's not if you're living in a body that is

444
00:19:37,720 --> 00:19:39,600
Speaker 2: new to you, so you've lost twenty kilos and you

445
00:19:39,600 --> 00:19:41,840
Speaker 2: haven't been here for a while, you have to work

446
00:19:41,880 --> 00:19:44,280
Speaker 2: hard at it to maintain it. People think, oh, the

447
00:19:44,320 --> 00:19:46,679
Speaker 2: hard work was losing the weight. No, no, no. For

448
00:19:46,720 --> 00:19:49,360
Speaker 2: most people, the hard work is actually maintaining the weight

449
00:19:49,400 --> 00:19:50,320
Speaker 2: loss over time.

450
00:19:50,480 --> 00:19:52,720
Speaker 1: I think for me, it comes back to that idea

451
00:19:52,960 --> 00:19:56,000
Speaker 1: that we've talked about many times, which is people believe

452
00:19:56,000 --> 00:19:58,320
Speaker 1: they're either on or off a program, and so when

453
00:19:58,359 --> 00:20:00,720
Speaker 1: they finish and they've achieved their weight loss, they're like, Okay,

454
00:20:00,720 --> 00:20:03,720
Speaker 1: well I'm finished, as opposed to the understanding that it's

455
00:20:03,720 --> 00:20:08,000
Speaker 1: about reformulating that baseline and living or as I would

456
00:20:08,000 --> 00:20:11,800
Speaker 1: describe to my clients, if you're previously been eighty kilos

457
00:20:11,800 --> 00:20:15,600
Speaker 1: and you're overweight, you've been eating and exercising to maintain that.

458
00:20:15,640 --> 00:20:17,439
Speaker 1: So if you want to be seventy or sixty. You

459
00:20:17,520 --> 00:20:21,120
Speaker 1: have to reprogram to be able to sustain that new

460
00:20:21,200 --> 00:20:24,000
Speaker 1: lower But I think I agree with you absolutely on

461
00:20:24,000 --> 00:20:26,240
Speaker 1: all aspects of the food and the little extra slip

462
00:20:26,280 --> 00:20:28,159
Speaker 1: in even you know, looking at clients food dio is

463
00:20:28,200 --> 00:20:29,160
Speaker 1: on a daily basis.

464
00:20:29,520 --> 00:20:30,400
Speaker 3: My clients will have a.

465
00:20:30,320 --> 00:20:31,639
Speaker 1: Great week or two and then all of a sudden,

466
00:20:31,680 --> 00:20:33,720
Speaker 1: little extras are slipping in, like oh, here's a handful

467
00:20:33,760 --> 00:20:37,000
Speaker 1: of potato chips, and they tend to very quickly slip

468
00:20:37,040 --> 00:20:40,000
Speaker 1: back in Because the biggest predictor of future behavior is

469
00:20:40,040 --> 00:20:42,560
Speaker 1: past behavior. So if you've always had little extra slipping

470
00:20:42,640 --> 00:20:45,240
Speaker 1: in all those food habits, they'll come back one hundred

471
00:20:45,240 --> 00:20:47,719
Speaker 1: percent they will. Which is why touching base with your

472
00:20:47,720 --> 00:20:51,640
Speaker 1: health practitioner, dietitian, trainer, whoever has guided your weight loss

473
00:20:51,680 --> 00:20:55,000
Speaker 1: journey regularly for you know, six twelve months after you've

474
00:20:55,040 --> 00:20:57,200
Speaker 1: achieved your goal, even once a month, once every two

475
00:20:57,240 --> 00:20:59,560
Speaker 1: months will keep you on track until it becomes a

476
00:20:59,640 --> 00:21:02,840
Speaker 1: much more firmly established habit. But the thing I noticed

477
00:21:02,880 --> 00:21:05,639
Speaker 1: lean is the exercise drops off very very quickly. So

478
00:21:06,000 --> 00:21:09,000
Speaker 1: first of all, you may stop moving as much, but

479
00:21:09,160 --> 00:21:11,439
Speaker 1: then because we're getting older, we lose muscle mass and

480
00:21:11,480 --> 00:21:15,119
Speaker 1: unless you really proactively keep that high intensity cardio slash

481
00:21:15,160 --> 00:21:18,040
Speaker 1: resistance training as part of your program, you don't keep

482
00:21:18,080 --> 00:21:21,560
Speaker 1: on top of metabolism. So it's about making sure that

483
00:21:21,640 --> 00:21:24,800
Speaker 1: you're almost trying to stay ahead of the creep, which

484
00:21:24,840 --> 00:21:27,760
Speaker 1: will naturally happen because of busy life where there's so

485
00:21:27,840 --> 00:21:30,320
Speaker 1: many calories around and it's so easy to be inactive.

486
00:21:30,640 --> 00:21:32,360
Speaker 1: So on one hand, yes, we've got to maintain those

487
00:21:32,359 --> 00:21:34,720
Speaker 1: food habits, but I think keeping an eye on the

488
00:21:34,720 --> 00:21:38,240
Speaker 1: weight regularly, or even a waste measurement every week, every

489
00:21:38,240 --> 00:21:41,080
Speaker 1: two weeks months a month, and or with your health

490
00:21:41,119 --> 00:21:44,679
Speaker 1: practitioner to help be aware and mindful of those changes.

491
00:21:45,000 --> 00:21:49,000
Speaker 1: But for me, it's committing to long term keeping on

492
00:21:49,000 --> 00:21:51,760
Speaker 1: top of your training and making sure you're constantly challenging

493
00:21:51,800 --> 00:21:55,360
Speaker 1: your body and teaching it to burn better rather than

494
00:21:55,400 --> 00:21:58,359
Speaker 1: that reductionistic approach, which is eat less, eat less, eat less,

495
00:21:58,640 --> 00:22:01,320
Speaker 1: and then exerciseable for ashore and then it always goes

496
00:22:01,359 --> 00:22:05,639
Speaker 1: back on. So it's multi pronged. Absolutely, it's the self

497
00:22:05,680 --> 00:22:10,280
Speaker 1: monitoring and observation of weight and habits, it's the planning

498
00:22:10,320 --> 00:22:13,600
Speaker 1: process of food and structure most of the time, and

499
00:22:13,640 --> 00:22:16,719
Speaker 1: then it's keeping on top of your exercise habits, so

500
00:22:16,800 --> 00:22:18,720
Speaker 1: you keep on top of weight gain, so you don't

501
00:22:18,760 --> 00:22:20,080
Speaker 1: let it get back on and then have to get

502
00:22:20,080 --> 00:22:20,679
Speaker 1: it off again.

503
00:22:20,880 --> 00:22:21,719
Speaker 3: You prevent it.

504
00:22:21,840 --> 00:22:24,880
Speaker 1: And prevention is so much easier than trying to get

505
00:22:24,880 --> 00:22:27,280
Speaker 1: weight off the second and third time round you've lost

506
00:22:27,320 --> 00:22:30,120
Speaker 1: and then trying to keep metabolism up and on top

507
00:22:30,160 --> 00:22:30,520
Speaker 1: of it.

508
00:22:30,560 --> 00:22:33,040
Speaker 2: Absolutely, and there's actually research and science to support that.

509
00:22:33,080 --> 00:22:34,880
Speaker 2: And I think on the podcast before we've talked about

510
00:22:34,880 --> 00:22:38,320
Speaker 2: that massive database in America where people have successfully lost

511
00:22:38,359 --> 00:22:40,560
Speaker 2: I think it's at least ten, if not twenty pounds

512
00:22:40,560 --> 00:22:42,680
Speaker 2: plus and kept it off for at least a year.

513
00:22:42,840 --> 00:22:45,240
Speaker 2: And what we know a consistent theme across most people

514
00:22:45,280 --> 00:22:48,000
Speaker 2: who have successfully lost weight and kept it off is

515
00:22:48,000 --> 00:22:50,600
Speaker 2: that they self monitor and they do very similar things

516
00:22:50,760 --> 00:22:52,800
Speaker 2: during the week that they do on the weekends. They

517
00:22:52,800 --> 00:22:55,600
Speaker 2: continue their exercise on a Saturday and Sunday, they continue

518
00:22:55,640 --> 00:22:57,880
Speaker 2: to eat their vegetables. It doesn't matter if it's so Christmas,

519
00:22:57,920 --> 00:22:59,400
Speaker 2: they'll go out and they'll go for a walk before

520
00:22:59,440 --> 00:23:01,760
Speaker 2: Christmas break. It doesn't matter if it's Christmas, they'll leave

521
00:23:01,800 --> 00:23:04,880
Speaker 2: their veggies anyway. So they do very similar things day

522
00:23:04,920 --> 00:23:07,280
Speaker 2: to day and week to week, and they self monitor.

523
00:23:07,400 --> 00:23:09,720
Speaker 2: They weigh themselves regularly, they use a pair of jeans,

524
00:23:09,720 --> 00:23:11,959
Speaker 2: they do a waste measurement regularly, or they have some

525
00:23:12,000 --> 00:23:14,159
Speaker 2: sort of coach to keep them accountable. And I'll just

526
00:23:14,240 --> 00:23:17,480
Speaker 2: quickly touch on that concept of reverse starting as well, Susie.

527
00:23:17,560 --> 00:23:20,760
Speaker 2: We don't have to eat low calories forever. Certainly, to

528
00:23:20,800 --> 00:23:22,800
Speaker 2: lose weight, we have to be in a calorie deficit.

529
00:23:22,840 --> 00:23:24,879
Speaker 2: We technically need to be eating less than what our

530
00:23:24,880 --> 00:23:27,480
Speaker 2: body actually needs. And then as the weight comes off,

531
00:23:27,560 --> 00:23:30,000
Speaker 2: the metabolism slows down, we generally need to eat a

532
00:23:30,000 --> 00:23:32,600
Speaker 2: little bit less and a little bit less. Once you've done,

533
00:23:32,720 --> 00:23:34,919
Speaker 2: you know you're five ten, twenty thirty, whatever it is,

534
00:23:35,000 --> 00:23:37,280
Speaker 2: you've lost the weight. You don't have to say on

535
00:23:37,320 --> 00:23:42,000
Speaker 2: low calories forever. You can slowly increase those calories over time. Well,

536
00:23:42,040 --> 00:23:45,080
Speaker 2: what happens generally, Susie, is that we don't do it slowly.

537
00:23:45,160 --> 00:23:47,760
Speaker 2: People go right, they've achieved the weight loss. I'm starving,

538
00:23:47,840 --> 00:23:50,680
Speaker 2: I feel deprived. Let me eat everything, and that's where

539
00:23:50,720 --> 00:23:53,960
Speaker 2: the weight gain comes on, very very rapidly. Think about

540
00:23:53,960 --> 00:23:56,040
Speaker 2: a lot of people who do like those bodybuilding comps

541
00:23:56,080 --> 00:23:58,480
Speaker 2: and bikini comps. Those girls are like stuffing their face

542
00:23:58,480 --> 00:24:01,480
Speaker 2: of the doughnuts backstage, it comps over because they feel

543
00:24:01,480 --> 00:24:04,080
Speaker 2: so deprived because they've had nothing in like, you know,

544
00:24:04,200 --> 00:24:06,840
Speaker 2: six twelve months time. So I think it's really important

545
00:24:06,840 --> 00:24:10,280
Speaker 2: to do it healthily, do it sustainably, and maintain what

546
00:24:10,320 --> 00:24:12,720
Speaker 2: you're doing long term. All of those healthy habits should

547
00:24:12,720 --> 00:24:14,719
Speaker 2: be maintained. But you get to eat a little bit

548
00:24:14,720 --> 00:24:16,600
Speaker 2: more food later on as well, So sure you can

549
00:24:16,600 --> 00:24:18,080
Speaker 2: have a little bit more soul foods, a few more

550
00:24:18,119 --> 00:24:21,520
Speaker 2: calories to play with, but the gradual increase in calorie

551
00:24:21,520 --> 00:24:25,280
Speaker 2: load has to be slow over weeks, not days, or

552
00:24:25,320 --> 00:24:27,200
Speaker 2: the weight will come back on very very quickly.

553
00:24:27,320 --> 00:24:27,720
Speaker 3: True.

554
00:24:27,800 --> 00:24:30,560
Speaker 1: True, All right, Well, hopefully that gives some people some tips.

555
00:24:30,600 --> 00:24:33,720
Speaker 1: But if you're not planning, and if you're not constantly

556
00:24:33,760 --> 00:24:36,720
Speaker 1: changing your exercise regime, these are the two basic things

557
00:24:36,720 --> 00:24:38,120
Speaker 1: you can do as well as just keep an eye

558
00:24:38,160 --> 00:24:40,640
Speaker 1: on those scales or waste particularly and as we move

559
00:24:41,240 --> 00:24:43,960
Speaker 1: into the summer period where there's plenty of food around.

560
00:24:43,960 --> 00:24:47,000
Speaker 1: And another little trick, actually I think I've mentioned this before.

561
00:24:47,040 --> 00:24:48,760
Speaker 1: I like, you know, a light day once or twice

562
00:24:48,760 --> 00:24:50,840
Speaker 1: a week is a bit of a regular reset for

563
00:24:50,880 --> 00:24:53,400
Speaker 1: all of us, particularly coming into the party season where

564
00:24:53,440 --> 00:24:54,720
Speaker 1: there's lots of socializing.

565
00:24:55,080 --> 00:24:56,680
Speaker 3: All right, len And now our listener.

566
00:24:56,440 --> 00:24:59,600
Speaker 1: Question is something that comes up with my clients or

567
00:24:59,800 --> 00:25:03,560
Speaker 1: the time, and I'll broadly term it about eating.

568
00:25:03,280 --> 00:25:05,960
Speaker 3: The kid's food. And is that such an issue? Now?

569
00:25:06,440 --> 00:25:09,280
Speaker 1: This could be as simple as eating some of or

570
00:25:09,280 --> 00:25:11,560
Speaker 1: picking at some of their leftovers on their plate at

571
00:25:11,560 --> 00:25:14,399
Speaker 1: the nightly meal. For younger kids, it could be picking

572
00:25:14,400 --> 00:25:16,080
Speaker 1: on their snacks in the cupboards. So you might have

573
00:25:16,080 --> 00:25:18,639
Speaker 1: teenage kids and they've got package snacks because they've got

574
00:25:18,680 --> 00:25:22,360
Speaker 1: high enagey demands, and you grab a packet of those

575
00:25:22,359 --> 00:25:26,880
Speaker 1: when you're feeling tired. Or it may be with little

576
00:25:26,960 --> 00:25:29,919
Speaker 1: kids their lunchbox leftovers because you might be feeding them

577
00:25:29,920 --> 00:25:30,800
Speaker 1: snacks throughout the day.

578
00:25:31,480 --> 00:25:33,680
Speaker 3: Now, this familian is one of.

579
00:25:33,640 --> 00:25:36,479
Speaker 1: The most difficult habits to break, but it's also one

580
00:25:36,520 --> 00:25:39,000
Speaker 1: of the most toxic habits. And one of the reasons

581
00:25:39,000 --> 00:25:42,640
Speaker 1: that is is it's so mindless because when we're grabbing,

582
00:25:42,960 --> 00:25:46,000
Speaker 1: for example, a couple of messy monkeys here, a rice

583
00:25:46,080 --> 00:25:49,760
Speaker 1: cracker there, a spoonful of pasta here, you know, it

584
00:25:49,760 --> 00:25:52,840
Speaker 1: doesn't really seem like anything much, and you're arguing that

585
00:25:52,880 --> 00:25:55,320
Speaker 1: you're not wasting food and you're actually hungry, and your

586
00:25:55,440 --> 00:25:58,240
Speaker 1: energy is really being focused on the children. But this

587
00:25:58,480 --> 00:26:01,919
Speaker 1: kind of mindless munchie adds up to hundreds and hundreds

588
00:26:01,920 --> 00:26:05,119
Speaker 1: of calories throughout the course of the day. It absolutely

589
00:26:05,320 --> 00:26:08,479
Speaker 1: works to prevent weight loss because what happens is you're

590
00:26:08,520 --> 00:26:11,040
Speaker 1: then disrupting your natural hunger and fullness signals because you

591
00:26:11,119 --> 00:26:13,199
Speaker 1: never get really hungry because you graze all day like

592
00:26:13,240 --> 00:26:16,639
Speaker 1: small children, and you tell yourself it's okay because it

593
00:26:16,680 --> 00:26:18,520
Speaker 1: just slips in or you're not even aware of it

594
00:26:18,640 --> 00:26:21,280
Speaker 1: half of the time. And I can't tell you how

595
00:26:21,320 --> 00:26:24,400
Speaker 1: many times I discuss this with my clients, ranging from

596
00:26:24,480 --> 00:26:28,080
Speaker 1: mums of young kids right through to my teenage mums

597
00:26:28,119 --> 00:26:30,120
Speaker 1: who are then eating the kid snacks in the cupboard.

598
00:26:30,560 --> 00:26:32,680
Speaker 1: So yes, it is a problem, and I think it's

599
00:26:32,720 --> 00:26:34,720
Speaker 1: a habit that if you can learn to break and

600
00:26:34,800 --> 00:26:37,800
Speaker 1: have very clear rules on what's kid's food and what's not.

601
00:26:38,400 --> 00:26:40,440
Speaker 1: One of the tricks I use myself to try and

602
00:26:40,480 --> 00:26:42,520
Speaker 1: avoid eating my kids snacks is if I do buy

603
00:26:42,520 --> 00:26:44,280
Speaker 1: snack food, I try and buy stuff that I don't

604
00:26:44,280 --> 00:26:47,080
Speaker 1: actually like very much, so I'm less likely to kind

605
00:26:47,080 --> 00:26:48,800
Speaker 1: of nibble on it, like even when I'm making the

606
00:26:48,880 --> 00:26:50,679
Speaker 1: lunches in the morning. You know, it's really easy just

607
00:26:50,680 --> 00:26:52,320
Speaker 1: to have one or two of those little snacks. So

608
00:26:52,359 --> 00:26:54,480
Speaker 1: I try and not have flavors of things that I

609
00:26:54,560 --> 00:26:58,640
Speaker 1: actually like myself. I also keep it in a separate

610
00:26:58,920 --> 00:27:01,720
Speaker 1: container in my pants. I don't have kind of snack

611
00:27:01,760 --> 00:27:04,919
Speaker 1: food and things readily accessible or to be seen. So

612
00:27:04,960 --> 00:27:06,880
Speaker 1: if I would say to the kids, if you want

613
00:27:06,880 --> 00:27:08,600
Speaker 1: a snack, that actually have to go into a tub

614
00:27:08,720 --> 00:27:12,520
Speaker 1: to find it, so it's very separate from the regular food.

615
00:27:13,640 --> 00:27:15,560
Speaker 1: And then I also tend to have a lot of

616
00:27:15,640 --> 00:27:18,680
Speaker 1: vegetables around, particularly in the evening. I give my little

617
00:27:18,720 --> 00:27:20,480
Speaker 1: boys chopped tomatoes and give them peas and a cup

618
00:27:20,600 --> 00:27:22,439
Speaker 1: just routinely one because it's easy way to get their

619
00:27:22,480 --> 00:27:24,919
Speaker 1: veggies in and I'm usually running late with dinner, so

620
00:27:24,960 --> 00:27:26,680
Speaker 1: it just means that they can have that while they're waiting,

621
00:27:26,720 --> 00:27:28,760
Speaker 1: or I'll hand them a carrot. So then if I'm

622
00:27:28,800 --> 00:27:30,680
Speaker 1: sort of a bit picky, which many of us are,

623
00:27:31,280 --> 00:27:32,480
Speaker 1: I will just sort of eat a bit of a

624
00:27:32,480 --> 00:27:34,879
Speaker 1: carrot and stuff as well. So there's certainly strategies to

625
00:27:34,880 --> 00:27:38,000
Speaker 1: make it easy, but I tend to be quite strict

626
00:27:38,040 --> 00:27:39,600
Speaker 1: on this with my clients and say you've got to

627
00:27:39,640 --> 00:27:42,240
Speaker 1: go cold turkey and just stop it and have a

628
00:27:42,359 --> 00:27:44,879
Speaker 1: rule in your mind that you don't eat the kid's food.

629
00:27:45,320 --> 00:27:48,200
Speaker 1: Otherwise you're just constantly giving in to bits of banana

630
00:27:48,200 --> 00:27:50,200
Speaker 1: bread here, a piece of muff and there, a cookie there.

631
00:27:50,560 --> 00:27:52,680
Speaker 1: And it's a really bad habit because you actually don't

632
00:27:52,680 --> 00:27:54,800
Speaker 1: even notice that you're eating it. And as I said,

633
00:27:54,840 --> 00:27:56,880
Speaker 1: it can add up to hundreds and hundreds of calories

634
00:27:56,880 --> 00:27:58,600
Speaker 1: and really, you know, put a stop to weight loss

635
00:27:58,640 --> 00:27:59,880
Speaker 1: in a calorie deficit.

636
00:28:00,119 --> 00:28:02,720
Speaker 2: HM. And I think of the thing that I find

637
00:28:02,760 --> 00:28:04,920
Speaker 2: my clients struggle with the most is eating the food

638
00:28:04,960 --> 00:28:07,879
Speaker 2: of the kid's plates because they don't want to waste food.

639
00:28:08,160 --> 00:28:10,080
Speaker 2: And I'm in the same boat at the moment. Mea

640
00:28:10,160 --> 00:28:12,000
Speaker 2: is about nine months at the moment, you know, we're

641
00:28:12,000 --> 00:28:15,640
Speaker 2: doing baby lead weeding, We're trying lots of things, foods, textures,

642
00:28:15,680 --> 00:28:17,240
Speaker 2: that sort of thing, and she sort of just picked

643
00:28:17,280 --> 00:28:19,680
Speaker 2: up that habit that I think around this age most

644
00:28:19,760 --> 00:28:21,320
Speaker 2: kids do where they like to pick it up and

645
00:28:21,400 --> 00:28:23,199
Speaker 2: throw it on the floor. And it just breaks your

646
00:28:23,200 --> 00:28:25,639
Speaker 2: heart because it's like, Mea, I've slaved over that for hours,

647
00:28:25,720 --> 00:28:28,480
Speaker 2: making you that delicious meat ball, or I steamed the

648
00:28:28,520 --> 00:28:31,520
Speaker 2: potato to perfection. You've thrown it on the ground and

649
00:28:31,560 --> 00:28:33,399
Speaker 2: then honestly, like, I'll make a bit of toast for her.

650
00:28:33,440 --> 00:28:36,560
Speaker 2: Because she's got an allergy to peanuts and sesame, we

651
00:28:36,640 --> 00:28:39,080
Speaker 2: have to just be particular with the brands of you know, breads.

652
00:28:39,080 --> 00:28:40,640
Speaker 2: A lot of breads have sesame seeds in this, so

653
00:28:40,640 --> 00:28:42,120
Speaker 2: we've got a special type of bread for her. We

654
00:28:42,120 --> 00:28:43,920
Speaker 2: put it in the freezer, and I always just toast

655
00:28:44,000 --> 00:28:45,240
Speaker 2: up a piece and I put a little bit of

656
00:28:45,240 --> 00:28:47,400
Speaker 2: like avocado and hebseeds or a little bit of cream

657
00:28:47,480 --> 00:28:49,880
Speaker 2: cheese and some cheer seas or something on it, and

658
00:28:49,880 --> 00:28:51,640
Speaker 2: then I normally slice that into three pieces. And of

659
00:28:51,680 --> 00:28:53,320
Speaker 2: course she's only a little she only eats sort of

660
00:28:53,400 --> 00:28:55,640
Speaker 2: one and kind of tosses the other two, and David

661
00:28:55,680 --> 00:28:57,480
Speaker 2: and I tend to rescue it and just nibble on it.

662
00:28:57,560 --> 00:29:00,000
Speaker 2: So we're both as bad as guilty as each other

663
00:29:00,200 --> 00:29:02,440
Speaker 2: of eating off her plate, purely because we're like, we

664
00:29:02,520 --> 00:29:04,480
Speaker 2: don't want it to go to waste. And just like

665
00:29:04,520 --> 00:29:07,520
Speaker 2: any other baby, someday she nearly polishes the plate off,

666
00:29:07,520 --> 00:29:09,040
Speaker 2: and other day she just picks it and kind of

667
00:29:09,040 --> 00:29:11,280
Speaker 2: throws it around and doesn't you know, doesn't eat a thing.

668
00:29:11,600 --> 00:29:14,400
Speaker 2: But me, being the fabulous mum dietisian that I am

669
00:29:14,680 --> 00:29:17,080
Speaker 2: and a gut heal specialists. I want that diversity in there.

670
00:29:17,120 --> 00:29:19,960
Speaker 2: So Susie, I'm giving her lots of different things to try.

671
00:29:20,400 --> 00:29:22,320
Speaker 2: I just can't bring myself to give her just a

672
00:29:22,360 --> 00:29:24,160
Speaker 2: little bit of sweep pytato or just a little bit

673
00:29:24,160 --> 00:29:26,240
Speaker 2: of bread and that's it. I'm giving her four or five, six,

674
00:29:26,360 --> 00:29:28,600
Speaker 2: seven things on her plate so she can get messy

675
00:29:28,600 --> 00:29:30,200
Speaker 2: with it. She can touch it, she can feel it,

676
00:29:30,280 --> 00:29:33,320
Speaker 2: she can experience tastes and textures. But on the same boat,

677
00:29:33,360 --> 00:29:35,280
Speaker 2: I'm like, oh, I don't want that to go to waste.

678
00:29:35,360 --> 00:29:38,040
Speaker 2: So I hear your mums, it's hard to, you know,

679
00:29:38,120 --> 00:29:39,080
Speaker 2: put food in that bin.

680
00:29:39,240 --> 00:29:40,480
Speaker 3: But I think you just have to.

681
00:29:40,720 --> 00:29:43,840
Speaker 2: Maybe bring down the overall load in your meal or

682
00:29:43,840 --> 00:29:46,480
Speaker 2: serve yourself a bit smaller portions. If you do find

683
00:29:46,560 --> 00:29:48,800
Speaker 2: is snacking up the kid's plates or you're cleaning up

684
00:29:48,800 --> 00:29:50,480
Speaker 2: they leftover, is because you don't want it to go

685
00:29:50,520 --> 00:29:52,400
Speaker 2: to waste. And I'm not saying to just throw the

686
00:29:52,400 --> 00:29:54,720
Speaker 2: food out because I myself don't like waste, and David

687
00:29:54,760 --> 00:29:56,640
Speaker 2: and I don't do that. We absolutely do eat what

688
00:29:56,760 --> 00:29:58,880
Speaker 2: MEA doesn't kind of eat, even if it's we have

689
00:29:58,920 --> 00:29:59,800
Speaker 2: a big catchy thing on her.

690
00:29:59,800 --> 00:30:00,000
Speaker 3: Hehme.

691
00:30:00,280 --> 00:30:02,560
Speaker 2: So it doesn't necessarily go into the floor. It just

692
00:30:02,600 --> 00:30:04,360
Speaker 2: goes into the catchy and David and I'll scoop it

693
00:30:04,400 --> 00:30:07,160
Speaker 2: up and eat it. Particularly it's pretty dinner or a

694
00:30:07,160 --> 00:30:09,720
Speaker 2: bit hungry, but we will account for that, and I'll say, David,

695
00:30:09,760 --> 00:30:11,760
Speaker 2: pull back on your portion. You don't need as much.

696
00:30:11,880 --> 00:30:13,720
Speaker 2: We just polish, you know, you just polish off me

697
00:30:13,760 --> 00:30:16,520
Speaker 2: as leftovers. So we're a little bit better in trying

698
00:30:16,520 --> 00:30:18,120
Speaker 2: to regulate that afterwards.

699
00:30:18,120 --> 00:30:20,160
Speaker 1: Anyway, Well, David, I'm sure he just loves it when

700
00:30:20,200 --> 00:30:22,640
Speaker 1: you say to him, now, David, just pull back because

701
00:30:22,640 --> 00:30:23,920
Speaker 1: you've had a bit of me as food.

702
00:30:23,960 --> 00:30:27,200
Speaker 3: That's very sexy. He gets it, you know, Dietitian White,

703
00:30:27,200 --> 00:30:29,040
Speaker 3: that's a fun conversation. It loves just six.

704
00:30:28,840 --> 00:30:31,880
Speaker 4: Packs, so you know, it comes with the territory. I

705
00:30:31,960 --> 00:30:34,160
Speaker 4: love having a dietitian one. I've just given in with

706
00:30:34,240 --> 00:30:36,600
Speaker 4: Chrisyter states anything. So it is what it is.

707
00:30:36,760 --> 00:30:39,040
Speaker 1: But I find I'm just thinking what I do I

708
00:30:39,080 --> 00:30:41,440
Speaker 1: find the sweet potato fries that I make for the kids,

709
00:30:41,800 --> 00:30:43,440
Speaker 1: or really find it difficult to not munch and a

710
00:30:43,440 --> 00:30:45,400
Speaker 1: few of those. So we're not taking away from the

711
00:30:45,440 --> 00:30:48,040
Speaker 1: fact that it is difficult, but The first step in

712
00:30:48,080 --> 00:30:50,440
Speaker 1: taking control of it is awareness. So even just taking

713
00:30:50,440 --> 00:30:52,880
Speaker 1: that time to think, actually, how many mouthfuls am I having?

714
00:30:53,360 --> 00:30:54,920
Speaker 1: I think having a rule around it so I'm not

715
00:30:54,960 --> 00:30:57,640
Speaker 1: going to pick before or I'm going to have an alternative.

716
00:30:58,080 --> 00:31:02,360
Speaker 1: But you know, probably the final take home messages if

717
00:31:02,560 --> 00:31:03,880
Speaker 1: you don't want to eat it, don't keep it in

718
00:31:03,880 --> 00:31:05,760
Speaker 1: the house. So if you do have really tempting stuff

719
00:31:05,760 --> 00:31:08,200
Speaker 1: for kids, ultimately you'll eat it. So you've got to

720
00:31:08,200 --> 00:31:10,440
Speaker 1: either keep it really out of sight or don't bring

721
00:31:10,480 --> 00:31:12,200
Speaker 1: it in at all and try and pick flavors and

722
00:31:12,200 --> 00:31:15,520
Speaker 1: things of chips or crackers or whatever is your vice

723
00:31:15,680 --> 00:31:18,440
Speaker 1: to not be as tempted when they cross your path.

724
00:31:18,480 --> 00:31:20,240
Speaker 3: I do find that works quite well, all.

725
00:31:20,240 --> 00:31:21,760
Speaker 1: Right, And well, that brings us to the end of

726
00:31:21,800 --> 00:31:24,480
Speaker 1: the Nutrition Couch podcast for another Sunday. We love to

727
00:31:24,480 --> 00:31:26,920
Speaker 1: see our new subscribers. Our numbers continue to rise, so

728
00:31:26,960 --> 00:31:29,400
Speaker 1: we thank all of our listeners for your ongoing support.

729
00:31:29,760 --> 00:31:32,440
Speaker 1: We hit about a million listens about two months ago

730
00:31:32,520 --> 00:31:34,000
Speaker 1: and we're well on our way to one and a

731
00:31:34,040 --> 00:31:36,440
Speaker 1: half millions, so there's a lot of people enjoying the

732
00:31:36,520 --> 00:31:38,960
Speaker 1: Nutrition Couch and for that we are always very grateful,

733
00:31:39,000 --> 00:31:41,040
Speaker 1: so thank you. For keep sharing and telling your friends

734
00:31:41,040 --> 00:31:43,160
Speaker 1: about us. For those of you who may have missed

735
00:31:43,160 --> 00:31:47,360
Speaker 1: our recent life tour, our sessions on insulin resistance, fat loss,

736
00:31:47,400 --> 00:31:50,360
Speaker 1: and gut health are now available for sale on our website,

737
00:31:50,400 --> 00:31:53,040
Speaker 1: the nutritioncouchu dot com, so have a look at that

738
00:31:53,080 --> 00:31:55,840
Speaker 1: if you're interested, and we will see you on Wednesday

739
00:31:55,880 --> 00:31:57,840
Speaker 1: morning for our regular product drop.

740
00:31:57,960 --> 00:31:58,760
Speaker 3: Thanks for listening.

741
00:31:58,920 --> 00:32:08,000
Speaker 2: Catch the Nextrick Ststfable spins steele st