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Speaker 1: This week, we're celebrating client wins. We're talking about a

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Speaker 1: new healthier moo that we found at the supermarket, and

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Speaker 1: Susie is sharing her favorite yummy Rosoto recipe that the

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Speaker 1: whole family will luve.

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Speaker 2: Hi, I'm Lee and Launa and I'm Sudy Burrow.

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

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Speaker 1: the biweekly podcast that keeps you up to date on

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Speaker 1: everything that you need to know in the world of nutrition.

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Speaker 1: This especial new Wednesday episode format is designed to give

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Speaker 1: you a midweek motivation boost. So let's jump straight into

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Speaker 1: some client wins for the week. And this week and

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Speaker 1: my clinics Susie, we are celebrating sustainable fat loss without

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Speaker 1: giving up everything that you love. So we thought it'd

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Speaker 1: be really nice to celebrate some client wins so they

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Speaker 1: don't always have to be about fat loss. Sometimes you

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Speaker 1: and I have wins in terms of clients around cholesterol,

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Speaker 1: or in terms of better digestion, or just eating better

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Speaker 1: and being more in tune with their body, improving, you know, metabolically.

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Speaker 1: We thought we'd start with one talking about sustainable fat

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Speaker 1: loss because I know a lot of people have the

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Speaker 1: goal of losing five six ten kilos and a month

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Speaker 1: or two. But when it's that fast and rapid, often

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Speaker 1: it doesn't last. And often it's a lot of muscle

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Speaker 1: mass as well, so good sustainable fat loss for a

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Speaker 1: lot of our clients. Susie is about half a kilo

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Speaker 1: to aequila a week. Depending on where you're starting, larger

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Speaker 1: bodies will lose more, smaller bodies will lose less. So

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Speaker 1: one of my clients this week we're celebrating some windsor

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Speaker 1: we're working together about five six weeks and she's about

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Speaker 1: three and a half kilos down, so three point four

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Speaker 1: kilos in about five weeks. She's still eating out, but

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Speaker 1: her biggest I guess knowledge improvement has been understanding the

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Speaker 1: energy density of the foods that she's eating and making

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Speaker 1: some simple swaps in and out so she's not missing out.

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Speaker 1: She hasn't cut out all her favorite foods, but she's

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Speaker 1: just making some simple swaps here and there. So she's

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Speaker 1: in a very high pressure job. She doesn't really have

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Speaker 1: time to formally exercise. She starts very early. She rarely

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Speaker 1: gets a lunch break, like have to force her to

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Speaker 1: take one, and she's often working, you know, until the

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Speaker 1: sun goes down. At night or she's going home, and

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Speaker 1: then she's continuing to work after dinner as well. So

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Speaker 1: she hasn't really done this with any kind of formal

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Speaker 1: gym or exercise program. So when we met, she was

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Speaker 1: doing about like two thousand to three thousand steps that

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Speaker 1: was her average step DOUN on a good day. So

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Speaker 1: we pushed her up to five thousand. So she's finding

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Speaker 1: about an extra twenty to thirty minutes to do an

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Speaker 1: extra two to three thousand steps a day. It doesn't

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Speaker 1: sound like a lot, but just that little bit of

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Speaker 1: extra movement. If she's working late, off also to take

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Speaker 1: a lunch break and that way she'll go and she'll

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Speaker 1: do twenty minutes around the office block, or get outside

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Speaker 1: and the sunshine for a little bit, get into some

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Speaker 1: vitamin D. So a couple of the things she's adopted

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Speaker 1: besides just slightly increasing her step count is just learning

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Speaker 1: to lean out her meals during the week, so saying

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Speaker 1: no to a lot of the things around the office

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Speaker 1: where people might have done some baking. There's a big

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Speaker 1: morning tea, everybody's going out for burgers on Friday, So

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Speaker 1: just learning to lean out her meals a little bit

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Speaker 1: during the week. To compensate for bigger weekends because she

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Speaker 1: has such that high pressure job during the week, she

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Speaker 1: likes to go out with her family and her hobby

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Speaker 1: and celebrate on the weekends, eat out, enjoy some really

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Speaker 1: good quality food. It's not like she's going out for

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Speaker 1: eating Pizza Hart or anything like that, or going through

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Speaker 1: drive through macas on the weekend. She's going out to

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Speaker 1: some beautiful restaurants, but the energy density of a lot

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Speaker 1: of that food is a lot higher than something she

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Speaker 1: would typically make it home. So we're leaning out her

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Speaker 1: week a little bit more to compensate sort of slightly

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Speaker 1: bigger weekends. Another easy strategy she's done is trying to

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Speaker 1: reduce the size and the type of milk in her coffee.

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Speaker 1: And you and I, Susie talk a lot about just

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Speaker 1: the extra calories that creep in through drinks. So she

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Speaker 1: was having a large, full cream latte when we met,

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Speaker 1: and now she's down to a small skim latte, and

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Speaker 1: someday she's even happy to drink that black if she

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Speaker 1: feels like she needs a second one. And we're definitely

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Speaker 1: ordering the extra salads and veggies when we're going out,

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Speaker 1: and we're actively seeking out quick and easy lunch choices

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Speaker 1: that are really volume dens and packed with those extra

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Speaker 1: veggies as well. And then the final strategy that we're

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Speaker 1: really doing when she is eating out is really deciding

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Speaker 1: what's the one or two things that she really loves, Like,

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Speaker 1: does she want the more decadent meal, does she want

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Speaker 1: to enjoy the andrea the main, or does she want

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Speaker 1: to enjoy the main in half a dessert. So she's

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Speaker 1: not kind of going all in when she is enjoying

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Speaker 1: these meals out on the weekend. She's kind of picking

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Speaker 1: and choosing what she really likes, which she like two

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Speaker 1: glasses of wine. Then we're going to lean out the

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Speaker 1: main meal a little bit more. For is this restaurant

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Speaker 1: known for their beautiful, decadent desserts, and she's happy to

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Speaker 1: just sit on some sparkling water in order to enjoy

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Speaker 1: some dessert. So it's really not going all in where

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Speaker 1: she's having the bread basket, the entree, the main, two

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Speaker 1: glasses of wine, and a really decadent dessert as well.

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Speaker 1: Because we know in our experience, CZI, that clients don't

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Speaker 1: do so well from a fat loss perspective when they're

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Speaker 1: going all in on those sorts of things. So that

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Speaker 1: was my client when for the week I thought I

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Speaker 1: would share with our listeners today.

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Speaker 2: I think that having real life case studies is so

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Speaker 2: powerful because so much of nutrition LEANDE is in theory.

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Speaker 2: So we're writing about what the science says in a

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Speaker 2: research paper or recommendations that you might have learned at university.

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Speaker 2: But as you and I know the intricacies of working

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Speaker 2: with people day in day out, particularly in that area

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Speaker 2: of women in fat loss, where you're dealing with women

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Speaker 2: with different ages, different body composition, different hormone profiles, so

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Speaker 2: you know each and every person is different. Sure there's

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Speaker 2: some key principles of fat loss, whether it's a calorie deficit,

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Speaker 2: a certain macro nutrient ratio, but people's lifestyles, their requirements,

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Speaker 2: their preferences for eating out. I can safely say to

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Speaker 2: you that every single one of the clients that I

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Speaker 2: talk to on a daily basis, even though they're all

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Speaker 2: got the goal of that loss, has intricacies with their programs.

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Speaker 2: That means that we're creating something for them, and so

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Speaker 2: that's what we're hoping to achieve with this segment each

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Speaker 2: week looking at some outcomes from dietary interventions. So Yeah,

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Speaker 2: if you've got a case study or something you want

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Speaker 2: to share with us that you think other people can

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Speaker 2: learn from, because I think what we're learning from the

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Speaker 2: Nutrition Couch community is that we all learn from each other.

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Speaker 2: You know, often people will send us new products or

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Speaker 2: ideas for topics that we haven't thought of. So if

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Speaker 2: you two have wins or case studies or changes you've

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Speaker 2: made as a result of listening to the podcast over

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Speaker 2: the past two years, share with us, because I think

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Speaker 2: that we all learn from each other and it's a

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Speaker 2: nice community feel when we're all have the goal of

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Speaker 2: eating better and using good nutrition to live our best lives.

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Speaker 2: And speaking of which, I've got an exciting product to

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Speaker 2: talk about. Actually, and by chance, I sat next to

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Speaker 2: a lady who works at this company at a recent event,

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Speaker 2: and it's a food that I had just randomly picked

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Speaker 2: up at Woolly's. I was doing a trolley shop for sources,

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Speaker 2: and you know, the ai leand is enormous. Now, I

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Speaker 2: myself am very plain needer. I don't buy a lot

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Speaker 2: of sources, but when I go and try and pick

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Speaker 2: better varieties of say Mayo tomato sauce, like I could

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Speaker 2: fill three trolleys there's so many different products, and just

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Speaker 2: by chance, I picked up this mayonnaise and it had

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Speaker 2: on the front good fat mayo, and I'd never seen

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Speaker 2: it before. When I looked on the shelf, there were

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Speaker 2: quite a few of these products, and it was highly

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Speaker 2: marketing the fact that it was a mayonnaise made using

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Speaker 2: extraversion olive oil, and I thought that is fascinating, because,

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Speaker 2: of course mayonnaise is one of those very personal choices.

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Speaker 2: People often are reluctant to change their mayonnaise choice even

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Speaker 2: though it's a high fat product, because they like the

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Speaker 2: taste of it and they like it to be the

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Speaker 2: real thing. So certainly low fat mayo is not ready

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Speaker 2: near what real full fat mayo is, So my usual

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Speaker 2: tendency is to encourage clients to use smaller amounts of

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Speaker 2: the real thing rather than to heap tablespoons on any salad.

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Speaker 1: So I thought, this is a.

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Speaker 2: Really fascinating brand. So they're sort of marketing. The Undivided

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Speaker 2: Food Company is about promoting better quality sources using not

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Speaker 2: refined oils. A lot of the oils we'll see and

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Speaker 2: sauces are listed as vegetable oil, which are probably a

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Speaker 2: mix of sunflower palm. You know, not overly healthy for

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Speaker 2: us if we're honest. So, yeah, this is a mayonnaise

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Speaker 2: and they've got a whole range of different ones which

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Speaker 2: is purely based on extraversion olive oil with no industrial

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Speaker 2: seed oil. So the first ingredient is Australian olive oil,

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Speaker 2: followed by free range egg, Australian extraversion olive oil, chili,

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Speaker 2: apple cider, vinegar, lemon juice, garlic, sea salt, musta powdered

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Speaker 2: rosemary extract. Now that is a very clean ingrediently slam. Now,

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Speaker 2: I'm not a mayo eater. I haven't tried it, but

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Speaker 2: on the whole I think this is sounding like a

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Speaker 2: really amazing addition to the source section of supermarkets and

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Speaker 2: hopefully it encourages a range of different sauce makers and manufacturers,

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Speaker 2: some of the big groups to really have a look

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Speaker 2: at the oil that they're filling their products with. It

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Speaker 2: is in a more expensive product. I've had a look

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Speaker 2: now on one of the websites. It's retailing for eleven dollars.

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Speaker 2: I actually lean can't tell you how much it was

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Speaker 2: in woolies.

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Speaker 1: It's thirteen to fifteen wor fifteen, so it's not a

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Speaker 1: big jar, but it comes in a glass jar and

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Speaker 1: it's two eighty. Yeah, it's going to kind of break

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Speaker 1: the bank for a few people, But you're right, it

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Speaker 1: absolutely does have a far better ingredient, less than most

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Speaker 1: standard mayonnaise.

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Speaker 2: And so it really is one of those products that

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Speaker 2: you're paying for better quality. And I would say it

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Speaker 2: would also hopefully encourage you to use a little bit

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Speaker 2: less because it still remains a high fat product. But

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Speaker 2: I thought, you know, if you are interested in reducing information,

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Speaker 2: if you do love sources, if you do have a

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Speaker 2: bit more discretionary budget to spend on products like that,

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Speaker 2: it's certainly worth a look at the brand in general.

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Speaker 2: And yeah, you'll see it. There's a whole range. There's

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Speaker 2: good fat Aoli, good fat Mayo. And I thought, wow,

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Speaker 2: that's really fascinating, And yeah, if I was buying Mayo,

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Speaker 2: it would absolutely be one I would invest in because

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Speaker 2: it's going to be much much better quality product. And

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Speaker 2: I think it's great to support small companies like that

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Speaker 2: that have great nutrition initiatives.

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Speaker 1: Yeah, I love this segment the new product of the week.

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Speaker 1: So we really moved away from showcasing a couple of

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Speaker 1: different products because it was just two. It was two

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Speaker 1: numbers focused, too wordy focus. So I just like that

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Speaker 1: ware showcasing some new and exciting sort of products that

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Speaker 1: we're seeing in the supermarket. So this is a great one,

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Speaker 1: the good fat mayo. But like you said, I think

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Speaker 1: it's interesting. You're absolutely paying for a better quality product.

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Speaker 1: But when you really look at the ingredient, the first

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Speaker 1: ingredient is Australian olive oil, followed by a free range egg,

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Speaker 1: followed by Australian extra virgin olive oil. And we do

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Speaker 1: know the top quality stuff from an anti inflammatory perspective

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Speaker 1: is absolutely extra virgin olive oil, not just olive oil.

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Speaker 1: So the bulk of it is just olive oil. It's

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Speaker 1: forty eight percent olive oil, followed by only nine percent

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Speaker 1: Australian extra version olive oil. So I wouldn't really, I

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Speaker 1: wouldn't be choosing this product from an inflammation or an

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Speaker 1: anti inflammation perspective. Put it that way, this is still mayonnaise.

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Speaker 1: Like what's that saying. It looks like a duck and

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Speaker 1: walks like a duck, it's still mayonnaise. It is certainly

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Speaker 1: a better type of mayonnaise, but I wouldn't be actively

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Speaker 1: adding this into your diet to assist with anti inflammatory

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Speaker 1: style eating. I would rather you focus on just adding

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Speaker 1: Australian extra virgin olive oil in its purest form into it,

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Speaker 1: because this one only contains it's less than ten percent

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Speaker 1: Australian extra version olive oil, So I think that's an

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Speaker 1: import point. But it is far better than a lot

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Speaker 1: of other mayonnaises on the market.

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Speaker 2: And we should say that a serve is not a

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Speaker 2: tablespoon or two for me, it's a tea spoon or two.

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Speaker 2: So really start to measure those sources. If you're someone

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Speaker 2: who likes to add sauces, I find my source people

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Speaker 2: are big squirters like they do a lot, so measuring

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Speaker 2: it is a good way of controlling the portion because

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Speaker 2: you'll get just as much flavor savoring it on a

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Speaker 2: smaller portion than just putting a lot on. So start

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Speaker 2: to measure the amount, particularly with a product like that

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Speaker 2: which is expensive. You want to sort of get maximum

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Speaker 2: bang for your buck rather than wasting it and still

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Speaker 2: using a lot more than you actually need for the flavor.

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Speaker 1: But overall, let us know what you think if you've

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Speaker 1: given it a try. Suzy, neither of us a big

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Speaker 1: mayor it is, so it's not something I regularly have

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Speaker 1: in my fridge, but it is a product that we're

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Speaker 1: you know, we're giving the thumbs up from a man's

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Speaker 1: perspective at the Nutrition Couch, So let us know if

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Speaker 1: you've tried it. Comment and our Instagram which is the

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Speaker 1: Nutrition Couch podcast. And then our final segment is really

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Speaker 1: for our midweek motivation and inspo is what we're cooking

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Speaker 1: in the kitchen. So last week I shared some vegetarian

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Speaker 1: sausage rolls based on lentils and veggies, which I stand

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Speaker 1: by del It's just some people may not believe me,

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Speaker 1: But this week's that you've got a delicious cauliflower rosotto

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Speaker 1: that you swear the whole family will love. Lan.

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Speaker 2: I think the proof's going to be in the pudding,

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Speaker 2: right because if a lot of people instagram that they're

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Speaker 2: cooking you have lental sausage rolls, you know you're on

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Speaker 2: a winner. See how many people instagramming my colirice rosotto

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Speaker 2: and we'll compare. I love this product because I love

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Speaker 2: cauliflower rice as an ingredient. I think it's cost effective.

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Speaker 2: You can buy it frozen. It means you get all

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Speaker 2: the nutritional benefits of cauliflower. Now, I'm not a big

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Speaker 2: cauliflower fan, so I'm much better to have it in

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Speaker 2: a risotto or may mix with something. Admittedly, you won't

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Speaker 2: get all of the anti cancer action from a frozen variety.

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Speaker 2: You will need to add a little bit of fresh

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Speaker 2: vegetable to it, so a little bit of pickle or

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Speaker 2: rocket something to activate that anti cancer molecule, which we

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Speaker 2: talked about a couple of episodes ago. But this is

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Speaker 2: I've used it to make a risotto. Now, rossotto is delicious,

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Speaker 2: we all love it, but it's a very very high start.

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Speaker 2: It takes a long time to make. It Also is

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Speaker 2: really hard to get the right consistency, you know. I

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Speaker 2: find that the chance you actually get it right is hard.

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Speaker 2: It's a hard district cook. So I save it for

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Speaker 2: when I go into Italian restaurant. But a coli rice

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Speaker 2: resulto is just so easy. It's basically a couliflower rice

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Speaker 2: stir rice. All you need to do is add your onions,

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Speaker 2: your garlic base, and then chuck in any of your vegetables.

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Speaker 2: And I've done chicken with this one. It's a five

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Speaker 2: minute dinner. It's cost effective. You can keep it vegetarian.

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Speaker 2: You can throw all your extra veggies into it. In

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Speaker 2: this one, I've added veggies as well as chicken chop

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Speaker 2: it with a little bit of parmesan. It's a low carb,

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Speaker 2: high fiber, veggie rich meal. The key with cooking couliflour

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Speaker 2: rice is to keep the pan not too high because

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Speaker 2: it will burn quite quickly and you can literally cook

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Speaker 2: it within a minute or two. So you may find

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Speaker 2: you need to do the onion, garlic, chicken first, then

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Speaker 2: the other veggies and then just at the end saute

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Speaker 2: with the couliflower rice. Certainly not like rice, it will

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Speaker 2: burn very very quickly. I always use extra version olive

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Speaker 2: will for cooking. I always have always will. I quite

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Speaker 2: liberal with it in my pan to make sure it

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Speaker 2: doesn't stick. It's on my Instagram, we'll repost it on

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Speaker 2: the Nutrition Couch. But it's a great way for everybody

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Speaker 2: to eat more vegetables, including cauliflower, and get the taste

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Speaker 2: and feel of a risotto with far fewer carbs and

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Speaker 2: a much better nutritional profile. And if you do cook

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Speaker 2: our recipes, pop them up and we will share them

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Speaker 2: because I think again it creates that feeling of community

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Speaker 2: and you too If you've got any other great recipes

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Speaker 2: that are quick, easy and healthy, we too would like

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Speaker 2: to share them, so keep us posting on our instagra

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Speaker 2: at the Nutrition Couch.

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Speaker 1: Absolutely and then that brings us to the end of

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Speaker 1: the Nutrition Couch for another Wednesday Midweek motivation episode. If

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Speaker 1: you haven't done so already, we would love if you

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Speaker 1: subscribe to our podcast and for a growing range of

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Speaker 1: nutrition education resources, head to our website, which is the

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Speaker 1: Nutritioncouch dot com. You will find they are our brand

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Speaker 1: new takeaway Guide, our very highly rated and recommended product guide,

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Speaker 1: and also our live recordings for the events that we

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Speaker 1: did last year, and some exciting new things to come

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Speaker 1: in the coming months as well. Have a great week, everyone,

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Speaker 1: have a good week.