1 00:00:00,280 --> 00:00:03,120 Speaker 1: This week, we're celebrating client wins. We're talking about a 2 00:00:03,160 --> 00:00:06,120 Speaker 1: new healthier moo that we found at the supermarket, and 3 00:00:06,200 --> 00:00:09,520 Speaker 1: Susie is sharing her favorite yummy rosotto recipe that the 4 00:00:09,600 --> 00:00:10,760 Speaker 1: whole family will love. 5 00:00:11,000 --> 00:00:13,080 Speaker 2: Hi, I'm Lee and Lawn and I'm Sidney Burrow. 6 00:00:13,160 --> 00:00:15,760 Speaker 1: And each week we bring you the Nutrition Catch Podcast, 7 00:00:15,920 --> 00:00:18,040 Speaker 1: the bi weekly podcast that keeps you up to date 8 00:00:18,160 --> 00:00:20,200 Speaker 1: on everything that you need to know in the world 9 00:00:20,280 --> 00:00:24,599 Speaker 1: of nutrition. This special new Wednesday episode format is designed 10 00:00:24,600 --> 00:00:27,720 Speaker 1: to give you a midweek motivation boost. So let's jump 11 00:00:27,760 --> 00:00:30,159 Speaker 1: straight into some client wins for the week. And this 12 00:00:30,280 --> 00:00:33,480 Speaker 1: week and my clinic Susie, we are celebrating sustainable fat 13 00:00:33,479 --> 00:00:36,440 Speaker 1: loss without giving up everything that you love. So we 14 00:00:36,440 --> 00:00:38,640 Speaker 1: thought it'd be really nice to celebrate some client wins 15 00:00:38,640 --> 00:00:40,360 Speaker 1: so they don't always have to be about fat loss. 16 00:00:40,400 --> 00:00:42,720 Speaker 1: Sometimes you and I have wins in terms of clients 17 00:00:42,720 --> 00:00:45,800 Speaker 1: around cholesterol, or in terms of better digestion, or just 18 00:00:45,840 --> 00:00:48,519 Speaker 1: eating better and being more in tune with their body, improving, 19 00:00:48,640 --> 00:00:51,800 Speaker 1: you know, metabolically. We thought we'd start with one talking 20 00:00:51,800 --> 00:00:53,840 Speaker 1: about sustainable fat loss because I know a lot of 21 00:00:53,840 --> 00:00:56,800 Speaker 1: people have the goal of losing five, six ten kilos 22 00:00:56,800 --> 00:00:59,040 Speaker 1: and a month or two. But when it's that fast 23 00:00:59,080 --> 00:01:01,400 Speaker 1: and rapid, often doesn't last. And often it's a lot 24 00:01:01,400 --> 00:01:04,560 Speaker 1: of muscle mass as well, so good sustainable fat loss 25 00:01:04,600 --> 00:01:06,759 Speaker 1: for a lot of our clients. Susie is about half 26 00:01:06,760 --> 00:01:09,920 Speaker 1: a kilo to aequila a week. Depending on where you're starting, 27 00:01:10,040 --> 00:01:12,880 Speaker 1: Larger bodies will lose more, smaller bodies will lose less. 28 00:01:13,160 --> 00:01:15,440 Speaker 1: So one of my clients this week we're celebrating some winds. 29 00:01:15,520 --> 00:01:17,679 Speaker 1: We're working together about five six weeks and she's about 30 00:01:17,680 --> 00:01:19,520 Speaker 1: three and a half kilos down, so three point four 31 00:01:19,600 --> 00:01:22,399 Speaker 1: kilos in about five weeks. She's still eating out, but 32 00:01:22,560 --> 00:01:25,600 Speaker 1: her biggest I guess knowledge improvement has been understanding the 33 00:01:25,720 --> 00:01:28,360 Speaker 1: energy density of the foods that she's eating and making 34 00:01:28,400 --> 00:01:30,800 Speaker 1: some simple swaps in and out so she's not missing out. 35 00:01:30,959 --> 00:01:33,120 Speaker 1: She doesn't cut out all her favorite foods, but she's 36 00:01:33,160 --> 00:01:35,759 Speaker 1: just making some simple swaps here and there. So she's 37 00:01:35,800 --> 00:01:37,840 Speaker 1: in a very high pressure job. She doesn't really have 38 00:01:37,920 --> 00:01:41,000 Speaker 1: time to formally exercise. She starts very early. She rarely 39 00:01:41,000 --> 00:01:42,680 Speaker 1: gets a lunch break, like have to force her to 40 00:01:42,720 --> 00:01:45,040 Speaker 1: take one, and she's often working, you know, until the 41 00:01:45,040 --> 00:01:46,760 Speaker 1: sun goes down at night or she's going home and 42 00:01:46,760 --> 00:01:49,040 Speaker 1: then she's continuing to work after dinner as well, so 43 00:01:49,080 --> 00:01:51,279 Speaker 1: she hasn't really done this with any kind of formal 44 00:01:51,360 --> 00:01:54,000 Speaker 1: gym or exercise program. So when we met, she was 45 00:01:54,040 --> 00:01:57,000 Speaker 1: doing about like two thousand to three thousand steps. That 46 00:01:57,080 --> 00:01:59,320 Speaker 1: was her average step out on a good day, so 47 00:01:59,360 --> 00:02:02,000 Speaker 1: we pushed her up to five thousand. So she's finding 48 00:02:02,000 --> 00:02:04,000 Speaker 1: about an extra twenty to thirty minutes to do an 49 00:02:04,000 --> 00:02:06,360 Speaker 1: extra two to three thousand steps a day. It doesn't 50 00:02:06,400 --> 00:02:08,440 Speaker 1: sound like a lot, but just that little bit of 51 00:02:08,480 --> 00:02:11,079 Speaker 1: extra movement. If she's working late, off also to take 52 00:02:11,080 --> 00:02:12,600 Speaker 1: a lunch break, and that way she'll go and she'll 53 00:02:12,600 --> 00:02:14,720 Speaker 1: do twenty minutes around the office block, or get outside 54 00:02:14,760 --> 00:02:16,200 Speaker 1: in the sunshine for a little bit, get into some 55 00:02:16,280 --> 00:02:18,760 Speaker 1: vitamin D. So a couple of the things she's adopted 56 00:02:18,800 --> 00:02:22,359 Speaker 1: besides just slightly increasing her step count is just learning 57 00:02:22,400 --> 00:02:24,720 Speaker 1: to lean out her meals during the week, so saying 58 00:02:24,760 --> 00:02:26,919 Speaker 1: no to a lot of the things around the office 59 00:02:26,919 --> 00:02:29,119 Speaker 1: where people might have done some baking. There's a big 60 00:02:29,120 --> 00:02:32,200 Speaker 1: morning tea, everybody's going out for burgers on Friday, So 61 00:02:32,360 --> 00:02:34,360 Speaker 1: just learning to lean out her meals a little bit 62 00:02:34,440 --> 00:02:37,400 Speaker 1: during the week to compensate for bigger weekends because she 63 00:02:37,440 --> 00:02:39,840 Speaker 1: has such that high pressure job during the week, she 64 00:02:39,960 --> 00:02:41,720 Speaker 1: likes to go out with her family and her hobby 65 00:02:41,720 --> 00:02:44,560 Speaker 1: and celebrate. On the weekends, eat out, enjoy some really 66 00:02:44,560 --> 00:02:46,600 Speaker 1: good quality food. It's not like she's going out for 67 00:02:46,960 --> 00:02:48,840 Speaker 1: eating Pizza Hart or anything like that, or going through 68 00:02:48,880 --> 00:02:50,800 Speaker 1: drive through Macas on the weekend. She's going out to 69 00:02:50,840 --> 00:02:53,760 Speaker 1: some beautiful restaurants. But the energy density of a lot 70 00:02:53,800 --> 00:02:55,800 Speaker 1: of that food is a lot higher than something she 71 00:02:55,800 --> 00:02:58,160 Speaker 1: would typically make at home. So we're leaning out her 72 00:02:58,160 --> 00:03:00,880 Speaker 1: week a little bit more to compensate sort of slightly 73 00:03:00,919 --> 00:03:04,400 Speaker 1: bigger weekends. Another easy strategy she's done is trying to 74 00:03:04,440 --> 00:03:06,600 Speaker 1: reduce the size and the type of milk in her coffee. 75 00:03:06,639 --> 00:03:08,440 Speaker 1: And you and I, Susie talk a lot about just 76 00:03:08,520 --> 00:03:11,040 Speaker 1: the extra calories that creep in through drinks. So she 77 00:03:11,120 --> 00:03:13,440 Speaker 1: was having a large, full cream latte when we met, 78 00:03:13,600 --> 00:03:15,800 Speaker 1: and now she's down to a small skim latte, and 79 00:03:15,880 --> 00:03:17,800 Speaker 1: somedays she's even happy to drink that black if she 80 00:03:17,800 --> 00:03:19,960 Speaker 1: feels like she needs a second one. And we're definitely 81 00:03:20,080 --> 00:03:22,440 Speaker 1: ordering the extra salads and veggies when we're going out, 82 00:03:22,480 --> 00:03:25,480 Speaker 1: and we're actively seeking out quick and easy lunch choices 83 00:03:25,680 --> 00:03:28,440 Speaker 1: that are really volume dens and packed with those extra 84 00:03:28,520 --> 00:03:31,000 Speaker 1: veggies as well. And then the final strategy that we're 85 00:03:31,040 --> 00:03:34,160 Speaker 1: really doing when she is eating out is really deciding 86 00:03:34,520 --> 00:03:36,760 Speaker 1: what's the one or two things that she really loves, 87 00:03:36,760 --> 00:03:38,960 Speaker 1: Like does she want the more decadent meal, does she 88 00:03:39,000 --> 00:03:40,760 Speaker 1: want to enjoy the andrea the main or does she 89 00:03:40,760 --> 00:03:43,120 Speaker 1: want to enjoy the main and half a dessert. So 90 00:03:43,160 --> 00:03:45,200 Speaker 1: she's not kind of going all in when she is 91 00:03:45,280 --> 00:03:47,680 Speaker 1: enjoying these meals out on the weekend. She's kind of 92 00:03:47,680 --> 00:03:49,720 Speaker 1: picking and choosing what she really likes. Would she like 93 00:03:49,760 --> 00:03:51,800 Speaker 1: two glasses of wine, then we're going to lean out 94 00:03:51,800 --> 00:03:53,760 Speaker 1: the main meal a little bit more. For is this 95 00:03:53,840 --> 00:03:56,960 Speaker 1: restaurant known for their beautiful, decadent desserts and she's happy 96 00:03:56,960 --> 00:03:58,920 Speaker 1: to just sit on some sparking water in order to 97 00:03:59,000 --> 00:04:01,520 Speaker 1: enjoy some dessert. So it's really not going all in 98 00:04:01,560 --> 00:04:03,960 Speaker 1: where she's having the bread basket, the entree, the main, 99 00:04:04,040 --> 00:04:06,800 Speaker 1: two glasses of wine, and are really decadent dessert as well. 100 00:04:06,920 --> 00:04:09,400 Speaker 1: Because we know in our experience CUSY that clients don't 101 00:04:09,400 --> 00:04:11,960 Speaker 1: do so well from a fat loss perspective when they're 102 00:04:11,960 --> 00:04:14,200 Speaker 1: going all in on those sorts of things. So that 103 00:04:14,320 --> 00:04:16,000 Speaker 1: was my client when for the week, I thought I 104 00:04:16,040 --> 00:04:17,400 Speaker 1: would share with our listeners today. 105 00:04:17,600 --> 00:04:20,560 Speaker 2: I think that having real life case studies is so 106 00:04:20,720 --> 00:04:24,160 Speaker 2: powerful because so much of nutrition leande is in theory. 107 00:04:24,720 --> 00:04:26,880 Speaker 2: So we're writing about what the science says in a 108 00:04:26,920 --> 00:04:31,000 Speaker 2: research paper or recommendations that you might have learned at university. 109 00:04:31,080 --> 00:04:34,200 Speaker 2: But as you and I know the intricacies of working 110 00:04:34,200 --> 00:04:37,080 Speaker 2: with people day in day out, particularly in that area 111 00:04:37,080 --> 00:04:38,919 Speaker 2: of women in fat loss, where you're dealing with women 112 00:04:38,920 --> 00:04:43,120 Speaker 2: with different ages, different body composition, different hormone profiles, so 113 00:04:43,440 --> 00:04:46,320 Speaker 2: you know, each and every person is different. Sure, there's 114 00:04:46,360 --> 00:04:49,120 Speaker 2: some key principles of fat loss, whether it's a calorie deficit, 115 00:04:49,480 --> 00:04:53,560 Speaker 2: a certain macro nutrient ratio, but people's lifestyles, their requirements, 116 00:04:53,560 --> 00:04:55,800 Speaker 2: their preferences for eating out. I can safely say to 117 00:04:55,839 --> 00:04:58,000 Speaker 2: you that every single one of the clients that I 118 00:04:58,040 --> 00:05:00,200 Speaker 2: talk to on a daily basis, even though they're all 119 00:05:00,200 --> 00:05:04,960 Speaker 2: got the goal of that loss, has intricacies with their programs. 120 00:05:05,240 --> 00:05:07,680 Speaker 2: That means that we're creating something for them, and so 121 00:05:07,680 --> 00:05:10,520 Speaker 2: that's what we're hoping to achieve with this segment each week, 122 00:05:10,560 --> 00:05:15,480 Speaker 2: looking at some outcomes from dietary interventions. So, yeah, if 123 00:05:15,480 --> 00:05:17,440 Speaker 2: you've got a case study or something you want to 124 00:05:17,480 --> 00:05:19,920 Speaker 2: share with us that you think other people can learn from, 125 00:05:19,960 --> 00:05:22,000 Speaker 2: because I think what we're learning from the Nutrition Couch 126 00:05:22,040 --> 00:05:24,560 Speaker 2: community is that we all learn from each other. You know, 127 00:05:24,560 --> 00:05:26,919 Speaker 2: often people will send us new products or ideas for 128 00:05:26,960 --> 00:05:29,440 Speaker 2: topics that we haven't thought of. So if you two 129 00:05:29,560 --> 00:05:31,880 Speaker 2: have wins or case studies or changes you've made as 130 00:05:31,920 --> 00:05:33,880 Speaker 2: a result of listening to the podcast over the past 131 00:05:33,960 --> 00:05:36,279 Speaker 2: two years, share with us, because I think that we 132 00:05:36,320 --> 00:05:38,360 Speaker 2: all learn from each other, and it's a nice community 133 00:05:38,360 --> 00:05:40,839 Speaker 2: feel when we all have the goal of eating better 134 00:05:41,120 --> 00:05:44,720 Speaker 2: and using good nutrition to live our best lives. And 135 00:05:44,800 --> 00:05:48,080 Speaker 2: speaking of which, I've got an exciting product to talk about. Actually, 136 00:05:48,120 --> 00:05:50,000 Speaker 2: and by chance, I sat next to a lady who 137 00:05:50,040 --> 00:05:52,680 Speaker 2: works at this company at a recent event and it's 138 00:05:53,240 --> 00:05:56,599 Speaker 2: a food that I had just randomly picked up at Woolly's. 139 00:05:56,640 --> 00:05:59,640 Speaker 2: I was doing a trolley shop for sources, and you know, 140 00:05:59,680 --> 00:06:02,920 Speaker 2: the AI leand is enormous. Now, I myself am very plaineterer. 141 00:06:02,920 --> 00:06:05,160 Speaker 2: I don't buy a lot of sources, but when I 142 00:06:05,200 --> 00:06:07,400 Speaker 2: go and try and pick better varieties of say Mayo 143 00:06:07,520 --> 00:06:09,760 Speaker 2: tomato sauce, like I could feel three trolleys. There's so 144 00:06:09,800 --> 00:06:12,320 Speaker 2: many different products, and just by chance, I picked up 145 00:06:12,320 --> 00:06:16,080 Speaker 2: this mayonnaise and it had on the front good fat mayo, 146 00:06:16,400 --> 00:06:18,240 Speaker 2: and I'd never seen it before. When I looked on 147 00:06:18,240 --> 00:06:20,039 Speaker 2: the shelf, there were quite a few of these products, 148 00:06:20,480 --> 00:06:23,919 Speaker 2: and it was highly marketing the fact that it was 149 00:06:24,040 --> 00:06:28,200 Speaker 2: a mayonnaise made using extraversion olive oil, and I thought 150 00:06:28,200 --> 00:06:30,520 Speaker 2: that is fascinating, because, of course mayonnaise is one of 151 00:06:30,520 --> 00:06:35,719 Speaker 2: those very personal choices. People often are reluctant to change 152 00:06:35,720 --> 00:06:38,159 Speaker 2: their mayonnaise choice even though it's a high fat product, 153 00:06:38,200 --> 00:06:40,039 Speaker 2: because they like the taste of it and they like 154 00:06:40,080 --> 00:06:43,279 Speaker 2: it to be the real thing. So certainly low fat 155 00:06:43,279 --> 00:06:45,760 Speaker 2: mayo is not ready near what real full fat mayo is. 156 00:06:45,800 --> 00:06:49,840 Speaker 2: So my usual tendency is to encourage clients to use 157 00:06:49,839 --> 00:06:52,000 Speaker 2: smaller amounts of the real thing rather than to heap 158 00:06:52,080 --> 00:06:54,520 Speaker 2: tablespoons on any salad. So I thought, this is a 159 00:06:54,520 --> 00:06:57,960 Speaker 2: really fascinating brand. So they're sort of marketing. The Undivided 160 00:06:57,960 --> 00:07:02,599 Speaker 2: Food Company is about promoting better quality sources using not 161 00:07:02,839 --> 00:07:05,039 Speaker 2: refined oils. A lot of the oils we'll see and 162 00:07:05,080 --> 00:07:08,200 Speaker 2: sauces are listed as vegetable oil, which are probably a 163 00:07:08,279 --> 00:07:11,120 Speaker 2: mix of sunflower palm, you know, not overly healthy for us. 164 00:07:11,120 --> 00:07:13,600 Speaker 2: If we're honest. So, yeah, this is a mayonnaise and 165 00:07:13,600 --> 00:07:16,360 Speaker 2: they've got a whole range of different ones which is 166 00:07:16,440 --> 00:07:19,640 Speaker 2: purely based on extraversion olive oil with no industrial seed oil. 167 00:07:19,720 --> 00:07:22,520 Speaker 2: So the first ingredient is Australian olive oil, followed by 168 00:07:22,520 --> 00:07:26,200 Speaker 2: free range egg, Australian extraversion olive oil, chili, apple, cided vinegar, 169 00:07:26,280 --> 00:07:28,960 Speaker 2: lemon juice, garlic, sea salt, must have powdered rosemary extract. 170 00:07:29,040 --> 00:07:32,559 Speaker 2: Now that is a very clean ingredient. Li Sland. Now, 171 00:07:32,840 --> 00:07:35,360 Speaker 2: I'm not a mayo eater, I haven't tried it, but 172 00:07:35,480 --> 00:07:37,320 Speaker 2: on the whole I think this is sounding like a 173 00:07:37,320 --> 00:07:40,880 Speaker 2: really amazing addition to the source section of supermarkets and 174 00:07:40,920 --> 00:07:45,400 Speaker 2: hopefully it encourages a range of different sauce makers and 175 00:07:45,400 --> 00:07:47,680 Speaker 2: manufacturer some of the big groups to really have a 176 00:07:47,720 --> 00:07:49,720 Speaker 2: look at the oil that they're filling their products with. 177 00:07:50,360 --> 00:07:52,560 Speaker 2: It is in a more expensive product. I've had a 178 00:07:52,560 --> 00:07:54,440 Speaker 2: look now on one of the websites. It's retailing for 179 00:07:54,480 --> 00:07:56,880 Speaker 2: eleven dollars. I actually lean can't tell you how much 180 00:07:56,920 --> 00:07:57,679 Speaker 2: it was in woolies. 181 00:07:57,760 --> 00:08:02,640 Speaker 1: It's thirteen fifteen or fifteen, so it's not a big jar, 182 00:08:02,800 --> 00:08:04,400 Speaker 1: but it comes in a glass jar and it's you 183 00:08:04,480 --> 00:08:07,400 Speaker 1: know two eighty. Yeah, it's not it's going to kind 184 00:08:07,400 --> 00:08:09,440 Speaker 1: of break the bank for a few people, but you're right, 185 00:08:09,480 --> 00:08:12,000 Speaker 1: it absolutely does have a far better ingredient, less than 186 00:08:12,040 --> 00:08:13,600 Speaker 1: most standard mayonnaise. 187 00:08:13,440 --> 00:08:15,200 Speaker 2: And so it really is one of those products that 188 00:08:15,240 --> 00:08:17,560 Speaker 2: you're paying for better quality. And I would say it 189 00:08:17,560 --> 00:08:19,440 Speaker 2: would also hopefully encourage you to use a little bit 190 00:08:19,520 --> 00:08:21,840 Speaker 2: less because it still remains a high fat product. But 191 00:08:21,960 --> 00:08:24,520 Speaker 2: I thought, you know, if you are interested in reducing information, 192 00:08:24,680 --> 00:08:27,440 Speaker 2: if you do love sources, if you do have a 193 00:08:27,440 --> 00:08:30,320 Speaker 2: bit more discretionary budget to spend on products like that, 194 00:08:30,440 --> 00:08:32,520 Speaker 2: it's certainly worth a look at the brand in general. 195 00:08:32,880 --> 00:08:34,480 Speaker 2: And yeah, you'll see it. There's a whole range. There's 196 00:08:34,480 --> 00:08:37,240 Speaker 2: good fat Aoli, good fat Mayo. And I thought, wow, 197 00:08:37,280 --> 00:08:40,280 Speaker 2: that's really fascinating, And yeah, if I was buying Mayo, 198 00:08:40,320 --> 00:08:42,280 Speaker 2: it would absolutely be one I would invest in because 199 00:08:42,320 --> 00:08:45,800 Speaker 2: it's going to be much much better quality product. And 200 00:08:45,960 --> 00:08:48,600 Speaker 2: I think it's great to support small companies like that 201 00:08:48,600 --> 00:08:50,119 Speaker 2: that have great nutrition initiatives. 202 00:08:50,280 --> 00:08:52,160 Speaker 1: Yeah, I love this segment the new product of the week. 203 00:08:52,200 --> 00:08:54,440 Speaker 1: So we really moved away from showcasing a couple of 204 00:08:54,440 --> 00:08:57,080 Speaker 1: different products because it was just two. It was two 205 00:08:57,200 --> 00:08:59,199 Speaker 1: numbers focused too worthy focus. So I just like that 206 00:08:59,240 --> 00:09:01,480 Speaker 1: we're showcasing some new and exciting sort of products that 207 00:09:01,559 --> 00:09:03,600 Speaker 1: we're seeing in the supermarket. So this is a great one, 208 00:09:03,600 --> 00:09:05,760 Speaker 1: the good fat mayo. But like you said, I think 209 00:09:05,760 --> 00:09:09,040 Speaker 1: it's interesting. You're absolutely paying for better quality product. But 210 00:09:09,080 --> 00:09:11,160 Speaker 1: when you really look at the ingredient, the first ingredient 211 00:09:11,240 --> 00:09:13,720 Speaker 1: is Australian olive oil, followed by a free range egg, 212 00:09:13,760 --> 00:09:16,880 Speaker 1: followed by Australian extra virgin olive oil. And we do 213 00:09:17,040 --> 00:09:20,199 Speaker 1: know the top quality stuff from an anti inflammatory perspective 214 00:09:20,480 --> 00:09:23,679 Speaker 1: is absolutely extra virgin olive oil, not just olive oil. 215 00:09:23,920 --> 00:09:26,000 Speaker 1: So the bulk of it is just olive oil. It's 216 00:09:26,040 --> 00:09:29,199 Speaker 1: forty eight percent olive oil, followed by only nine percent 217 00:09:29,320 --> 00:09:32,760 Speaker 1: Australian extraversion olive oil. So I wouldn't really, I wouldn't 218 00:09:32,800 --> 00:09:35,440 Speaker 1: be choosing this product from an inflammation or an anti 219 00:09:35,440 --> 00:09:38,800 Speaker 1: inflammation perspective. Put it that way, this is still mayonnaise. 220 00:09:38,880 --> 00:09:40,439 Speaker 1: Like what's that saying. It looks like a duck and 221 00:09:40,480 --> 00:09:43,280 Speaker 1: walks like a duck, it's still mayonnaise. It is certainly 222 00:09:43,280 --> 00:09:46,040 Speaker 1: a better type of mayonnaise, but I wouldn't be actively 223 00:09:46,040 --> 00:09:49,320 Speaker 1: adding this into your diet to assist with anti inflammatory 224 00:09:49,320 --> 00:09:52,240 Speaker 1: style eating. I would rather you focus on just adding 225 00:09:52,280 --> 00:09:55,520 Speaker 1: Australian extra virgin olive oil in its purest form into it, 226 00:09:55,640 --> 00:09:57,839 Speaker 1: because this one only contains it's less than ten percent 227 00:09:57,880 --> 00:10:00,480 Speaker 1: Australian extraversion olive oil, So I think that's an import point. 228 00:10:00,600 --> 00:10:02,360 Speaker 1: But it is far better than a lot of other 229 00:10:02,400 --> 00:10:03,480 Speaker 1: mayonnaises on the market. 230 00:10:03,559 --> 00:10:05,040 Speaker 2: And we should say that a serve is not a 231 00:10:05,080 --> 00:10:07,480 Speaker 2: tablespoon or two for me, it's a tea spoon or two. 232 00:10:07,559 --> 00:10:09,360 Speaker 2: So really start to measure those sources. If you're someone 233 00:10:09,400 --> 00:10:12,040 Speaker 2: who likes to add sauces, I find my source people 234 00:10:12,080 --> 00:10:14,800 Speaker 2: are big squirters like they do a lot, so measuring 235 00:10:14,880 --> 00:10:17,800 Speaker 2: it is a good way of controlling the portion because 236 00:10:17,800 --> 00:10:20,080 Speaker 2: you'll get just as much flavor savoring it on a 237 00:10:20,120 --> 00:10:22,440 Speaker 2: smaller portion than just putting a lot on. So start 238 00:10:22,520 --> 00:10:24,599 Speaker 2: to measure the amount, particularly with a product like that 239 00:10:24,640 --> 00:10:26,960 Speaker 2: which is expensive. You want to sort of get maximum 240 00:10:27,000 --> 00:10:29,360 Speaker 2: bang for your buck rather than wasting it and still 241 00:10:29,520 --> 00:10:31,480 Speaker 2: using a lot more than you actually need for the flavor. 242 00:10:31,720 --> 00:10:33,480 Speaker 1: But overall, let us know what you think if you've 243 00:10:33,480 --> 00:10:35,800 Speaker 1: given it a try. Susin neither of us a big 244 00:10:35,840 --> 00:10:37,720 Speaker 1: mayor it is, so it's not something I regularly have 245 00:10:37,760 --> 00:10:40,080 Speaker 1: in my fridge, but it is a product that we're 246 00:10:40,160 --> 00:10:41,920 Speaker 1: you know, we're giving the thumbs up from a man's 247 00:10:41,960 --> 00:10:44,040 Speaker 1: perspective at the Nutrition Couch, So let us know if 248 00:10:44,080 --> 00:10:46,880 Speaker 1: you've tried it, comment and our Instagram, which is the 249 00:10:47,040 --> 00:10:50,200 Speaker 1: Nutrition Couch podcast. And then our final segment is really 250 00:10:50,200 --> 00:10:53,120 Speaker 1: for our midweek motivation and inspo is what we're cooking 251 00:10:53,160 --> 00:10:56,600 Speaker 1: in the kitchen. So last week I shared some vegetarian 252 00:10:56,679 --> 00:10:59,280 Speaker 1: sausage roles based on lentils and veggies, which I stand 253 00:10:59,320 --> 00:11:02,000 Speaker 1: by del It's just some people may not believe me, 254 00:11:02,240 --> 00:11:05,400 Speaker 1: But this week's that you've got a delicious cauliflower rosotto 255 00:11:05,559 --> 00:11:07,800 Speaker 1: that you swear the whole family will love. Lan. 256 00:11:07,920 --> 00:11:09,200 Speaker 2: I think the proof's going to be in the pudding, 257 00:11:09,280 --> 00:11:11,920 Speaker 2: right because if a lot of people instagram that they're 258 00:11:11,960 --> 00:11:14,520 Speaker 2: cooking you have lentil sausage rolls, you know you're on 259 00:11:14,520 --> 00:11:17,240 Speaker 2: a winner. Let's see how many people instagramming my colirice 260 00:11:17,280 --> 00:11:20,200 Speaker 2: rosotto and we'll compare. I love this product because I 261 00:11:20,240 --> 00:11:23,680 Speaker 2: love cauliflower rice as an ingredient. I think it's cost effective. 262 00:11:23,720 --> 00:11:26,160 Speaker 2: You can buy it frozen. It means you get all 263 00:11:26,160 --> 00:11:28,679 Speaker 2: the nutritional benefits of cauliflower. Now, I'm not a big 264 00:11:28,720 --> 00:11:30,880 Speaker 2: cauliflower fan, so I'm much better to have it in 265 00:11:30,920 --> 00:11:34,600 Speaker 2: a risotto or may mix with something. Admittedly, you won't 266 00:11:34,640 --> 00:11:37,280 Speaker 2: get all of the anti cancer action from a frozen variety. 267 00:11:37,320 --> 00:11:38,800 Speaker 2: You will need to add a little bit of fresh 268 00:11:38,960 --> 00:11:41,920 Speaker 2: vegetable to it, so a little bit of pickle or 269 00:11:42,040 --> 00:11:45,160 Speaker 2: rocket something to activate that anti cancer molecule, which we 270 00:11:45,160 --> 00:11:48,080 Speaker 2: talked about a couple of episodes ago. But this is 271 00:11:48,120 --> 00:11:51,040 Speaker 2: I've used it to make a risotto. Now, risotto is delicious, 272 00:11:51,040 --> 00:11:53,360 Speaker 2: we all love it, but it's very, very high starch. 273 00:11:53,360 --> 00:11:55,560 Speaker 2: It takes a long time to make. It also is 274 00:11:55,600 --> 00:11:57,560 Speaker 2: really hard to get the right consistency. You know, I 275 00:11:57,600 --> 00:12:00,240 Speaker 2: find that the chance you actually get it right is hard. 276 00:12:00,280 --> 00:12:02,280 Speaker 2: It's a hard district cook. So I save it for when 277 00:12:02,280 --> 00:12:04,360 Speaker 2: I go into a Tallian restaurant. But a coli rice 278 00:12:04,400 --> 00:12:06,679 Speaker 2: resuto is just so easy. It's basically a coliflower rice 279 00:12:06,720 --> 00:12:08,840 Speaker 2: stir rice. All you need to do is add your onions, 280 00:12:09,120 --> 00:12:11,600 Speaker 2: your garlic base, and then chuck in any of your vegetables. 281 00:12:11,640 --> 00:12:14,079 Speaker 2: And I've done chicken with this one. It's a five 282 00:12:14,120 --> 00:12:17,040 Speaker 2: minute dinner. It's cost effective, you can keep it vegetarian. 283 00:12:17,120 --> 00:12:19,000 Speaker 2: You can throw all your extra veggies into it. In 284 00:12:19,040 --> 00:12:21,920 Speaker 2: this one, I've added veggies as well as chicken chop 285 00:12:21,960 --> 00:12:24,160 Speaker 2: it with a little bit of parmesan. It's a low carb, 286 00:12:24,640 --> 00:12:28,640 Speaker 2: high fiber, veggie rich meal. The key with cooking couliflower 287 00:12:28,679 --> 00:12:30,480 Speaker 2: rice is to keep the pan not too high because 288 00:12:30,520 --> 00:12:32,520 Speaker 2: it will burn quite quickly and you can literally cook 289 00:12:32,559 --> 00:12:34,600 Speaker 2: it within a minute or two. So you may find 290 00:12:34,600 --> 00:12:37,280 Speaker 2: you need to do the onion, garlic, chicken first, then 291 00:12:37,320 --> 00:12:39,319 Speaker 2: the other veggies and then just at the end saute 292 00:12:39,360 --> 00:12:42,160 Speaker 2: with the couliflower rice. Certainly not like rice, it will 293 00:12:42,160 --> 00:12:44,880 Speaker 2: burn very very quickly. I always use extra version olive 294 00:12:44,880 --> 00:12:47,440 Speaker 2: will for cooking. I always have always will. I quite 295 00:12:47,440 --> 00:12:49,079 Speaker 2: liberal with it in my pan to make sure it 296 00:12:49,120 --> 00:12:51,800 Speaker 2: doesn't stick. It's on my Instagram, we'll repost it on 297 00:12:51,920 --> 00:12:54,439 Speaker 2: the Nutrition Couch. But it's a great way for everybody 298 00:12:54,480 --> 00:12:57,360 Speaker 2: to eat more vegetables, including cauliflour and get the taste 299 00:12:57,400 --> 00:13:00,719 Speaker 2: and feel of a risotto with far fewer carbs and 300 00:13:00,760 --> 00:13:03,160 Speaker 2: a much better nutritional profile. And if you do cook 301 00:13:03,200 --> 00:13:06,120 Speaker 2: our recipes, pop them up and we'll share them because 302 00:13:06,120 --> 00:13:08,000 Speaker 2: I think again it creates that feeling of community, and 303 00:13:08,040 --> 00:13:09,679 Speaker 2: you too, if you've got any other great recipes that 304 00:13:09,720 --> 00:13:11,920 Speaker 2: are quick, easy and healthy, We too would like to 305 00:13:11,920 --> 00:13:14,640 Speaker 2: share them, so keep us posting on our instag at 306 00:13:14,679 --> 00:13:15,720 Speaker 2: the Nutrition Couch. 307 00:13:15,640 --> 00:13:18,079 Speaker 1: Absolutely and then that brings us to the end of 308 00:13:18,120 --> 00:13:21,960 Speaker 1: the Nutrition Couch for another Wednesday Midweek motivation episode. If 309 00:13:21,960 --> 00:13:23,600 Speaker 1: you haven't done so already, we would love if you 310 00:13:23,640 --> 00:13:26,720 Speaker 1: subscribe to our podcast and for a growing range of 311 00:13:26,800 --> 00:13:29,760 Speaker 1: nutrition education resources, head to our website, which is the 312 00:13:29,880 --> 00:13:32,600 Speaker 1: nutritioncouch dot com. You will find they are our brand new 313 00:13:32,640 --> 00:13:36,760 Speaker 1: takeaway Guide, our very highly rated and recommended product guide, 314 00:13:36,800 --> 00:13:38,800 Speaker 1: and also our live recordings for the events that we 315 00:13:38,840 --> 00:13:41,400 Speaker 1: did last year, and some exciting new things to come 316 00:13:41,760 --> 00:13:44,480 Speaker 1: in the coming months as well. Have a great week, everyone, 317 00:13:44,640 --> 00:13:56,280 Speaker 1: have a good week.