1 00:00:00,320 --> 00:00:03,640 Speaker 1: The secret to preventing weight regain. Have you successfully lost 2 00:00:03,720 --> 00:00:05,880 Speaker 1: weight in the past few years only to have it 3 00:00:05,960 --> 00:00:09,039 Speaker 1: creep back on. Do you notice that you can easily 4 00:00:09,039 --> 00:00:11,440 Speaker 1: stick to a healthy evening program for a few weeks, 5 00:00:11,440 --> 00:00:14,520 Speaker 1: maybe even a few months, before your old habits slowly 6 00:00:14,600 --> 00:00:17,320 Speaker 1: creep back in. And how you yet to find a 7 00:00:17,400 --> 00:00:20,560 Speaker 1: diet that actually works for you long term. Well, Today 8 00:00:20,600 --> 00:00:22,800 Speaker 1: on the Nutrition Couch, we are in love that as 9 00:00:22,840 --> 00:00:25,599 Speaker 1: Susie and I are about to share some game changing 10 00:00:25,720 --> 00:00:28,400 Speaker 1: new research and it's all about how to prevent weight 11 00:00:28,560 --> 00:00:31,680 Speaker 1: regain for good. Hi. I'm Liam Ward and I'm Sizy 12 00:00:31,720 --> 00:00:34,720 Speaker 1: Burrow and we bring you the Nutrition Couch, the bioweekly 13 00:00:34,800 --> 00:00:37,279 Speaker 1: podcast that keeps you up to date on everything that 14 00:00:37,320 --> 00:00:40,120 Speaker 1: you need to know in the world of nutrition as 15 00:00:40,120 --> 00:00:42,960 Speaker 1: well as weight regain. Today we share why lunch is 16 00:00:43,000 --> 00:00:46,120 Speaker 1: perhaps the most important meal of the day, so important 17 00:00:46,120 --> 00:00:48,280 Speaker 1: the fact that you may even need to lunch it 18 00:00:48,640 --> 00:00:50,800 Speaker 1: And our listener question is a timely one at this 19 00:00:50,920 --> 00:00:53,720 Speaker 1: time of year, should we be detoxing after a big 20 00:00:53,760 --> 00:00:57,200 Speaker 1: holiday season? So to kick us off this year, Susie, 21 00:00:57,320 --> 00:01:00,840 Speaker 1: we talked about our Word of the Year online episode. 22 00:01:01,080 --> 00:01:03,400 Speaker 1: So what is your action or your habit of the 23 00:01:03,480 --> 00:01:05,040 Speaker 1: year going to be putting you on the spot. 24 00:01:05,120 --> 00:01:09,320 Speaker 2: You are absolutely putting me on the spot. Oh tricky, tricky. 25 00:01:09,400 --> 00:01:12,920 Speaker 2: I can I could talk about, you know, boring exercise 26 00:01:13,000 --> 00:01:15,360 Speaker 2: ones that I want to do, but just to be 27 00:01:15,440 --> 00:01:18,120 Speaker 2: a little bit quirky, give some insight into the chaotic 28 00:01:18,360 --> 00:01:23,600 Speaker 2: mess in which I generally live. My handbag leanne becomes 29 00:01:24,120 --> 00:01:27,600 Speaker 2: like a rubbish dump. There is so much in it 30 00:01:27,640 --> 00:01:31,440 Speaker 2: on a daily basis, ranging from kids toys to hair 31 00:01:31,520 --> 00:01:35,320 Speaker 2: stuff to make up. And one of the key things 32 00:01:35,360 --> 00:01:37,480 Speaker 2: I want to work on this year is trying to 33 00:01:37,520 --> 00:01:40,960 Speaker 2: empty my bag each day so I can maintain an 34 00:01:41,040 --> 00:01:46,640 Speaker 2: aura of serenity and calm and organization. So I'm going 35 00:01:46,720 --> 00:01:48,640 Speaker 2: to try very very hard to do that. And I 36 00:01:48,680 --> 00:01:51,640 Speaker 2: want to fix my triceps as well, supposed to do 37 00:01:52,000 --> 00:01:56,160 Speaker 2: exercise my bit for there are a couple of little 38 00:01:56,200 --> 00:01:59,360 Speaker 2: cheeky habits that I'm working on. Clearing out my rubbish 39 00:01:59,440 --> 00:02:03,320 Speaker 2: tip of a handbag number one and number two my 40 00:02:03,440 --> 00:02:06,800 Speaker 2: tricep workout before bed. Now I haven't it's what are 41 00:02:06,800 --> 00:02:09,240 Speaker 2: we today, January eleven. Haven't done any yet, but we 42 00:02:09,360 --> 00:02:11,040 Speaker 2: remain positive. We still at the rest of the year 43 00:02:11,240 --> 00:02:14,280 Speaker 2: kick it off. We remain positively, And it's always about 44 00:02:14,280 --> 00:02:16,440 Speaker 2: small steps, isn't it? Building? Growing and building? 45 00:02:16,560 --> 00:02:19,240 Speaker 1: Well, I'll raise you working on triceps? Who working on 46 00:02:19,280 --> 00:02:22,880 Speaker 1: my glutes after pregnancy, I seem to have a little 47 00:02:22,880 --> 00:02:26,600 Speaker 1: bit of a flat behind, so that would be my 48 00:02:26,680 --> 00:02:28,320 Speaker 1: one to lift a little bit heavier, do some more 49 00:02:28,360 --> 00:02:30,640 Speaker 1: dead lips, and do a little bit of glued to 50 00:02:30,680 --> 00:02:32,680 Speaker 1: focus work in the gym. I've just sort of been 51 00:02:32,720 --> 00:02:35,040 Speaker 1: doing overall street stuff, so I'm going to really break 52 00:02:35,080 --> 00:02:38,200 Speaker 1: it down this year. And I'm like, you're just we're 53 00:02:38,200 --> 00:02:40,320 Speaker 1: still living with family, hopefully our house has only got 54 00:02:40,360 --> 00:02:42,560 Speaker 1: another couple of months. We're kind of up to internal 55 00:02:42,600 --> 00:02:44,600 Speaker 1: stages at the moment, so that it's exciting the build 56 00:02:44,639 --> 00:02:47,639 Speaker 1: to start back from holidays next week we're painting, We've 57 00:02:47,639 --> 00:02:50,080 Speaker 1: got windows and doors in and then really they're doing 58 00:02:50,080 --> 00:02:53,679 Speaker 1: cabinet trying internal so fingers crossed were in by May 59 00:02:53,840 --> 00:02:55,560 Speaker 1: and for me, it's just like I just feel like 60 00:02:55,600 --> 00:02:58,640 Speaker 1: we've just lived in this is totally our fault, but 61 00:02:58,680 --> 00:03:00,560 Speaker 1: like shambles for the last two years. Like we're like 62 00:03:00,600 --> 00:03:03,080 Speaker 1: we don't know where anything is, everything's in storage, everything's 63 00:03:03,080 --> 00:03:04,840 Speaker 1: a mess. I feel like wherever I look, it's just 64 00:03:04,880 --> 00:03:07,200 Speaker 1: like I can't find anything, I can't see anything. Everything's 65 00:03:07,200 --> 00:03:09,799 Speaker 1: a mess as mere stuff everywhere. So I just want 66 00:03:09,880 --> 00:03:12,440 Speaker 1: to Ma recondo my entire house and have it stay 67 00:03:12,560 --> 00:03:13,120 Speaker 1: like that. Bah. 68 00:03:13,440 --> 00:03:15,200 Speaker 2: Yeah, And I think I'm looking forward to helping you 69 00:03:15,320 --> 00:03:17,600 Speaker 2: marry condo your new pantry. 70 00:03:17,160 --> 00:03:19,480 Speaker 1: I know, And I'm exciting them those days like that 71 00:03:19,520 --> 00:03:21,560 Speaker 1: because I don't think it will. But let's stay positive. 72 00:03:21,600 --> 00:03:23,840 Speaker 2: You know, in the eighties, no one wanted a big bump, 73 00:03:24,000 --> 00:03:25,640 Speaker 2: you know what I mean, Like everyone was happy with 74 00:03:25,680 --> 00:03:27,880 Speaker 2: a flat, small bumb. But now it's all about having 75 00:03:27,919 --> 00:03:29,520 Speaker 2: like a proper And if I think you said you're 76 00:03:29,520 --> 00:03:31,440 Speaker 2: asked it's a bit can I say that, I swear 77 00:03:32,720 --> 00:03:34,840 Speaker 2: your like my bum's be a bit flat too. I 78 00:03:34,840 --> 00:03:36,600 Speaker 2: probably need to do that as well. Can you send 79 00:03:36,600 --> 00:03:39,040 Speaker 2: me your workout not to that as well? 80 00:03:39,200 --> 00:03:42,800 Speaker 1: Absolutely, I mean women are injecting things into there behind. 81 00:03:42,920 --> 00:03:45,160 Speaker 1: I mean they're saying they're not, but they absolutely are. 82 00:03:45,520 --> 00:03:47,760 Speaker 1: You know, there's story for another day. How about we 83 00:03:47,840 --> 00:03:51,280 Speaker 1: chat about this research that came across our desk this week, Susie. 84 00:03:50,960 --> 00:03:52,960 Speaker 2: Which has nothing to do with this, nothing to do 85 00:03:53,000 --> 00:03:53,200 Speaker 2: with this. 86 00:03:53,880 --> 00:03:57,440 Speaker 1: At all, but very interesting. It was on Medical News 87 00:03:57,440 --> 00:04:01,280 Speaker 1: today and it was a recent study that really showed 88 00:04:01,400 --> 00:04:04,840 Speaker 1: that weight regain can be prevented by an increased protein 89 00:04:05,040 --> 00:04:08,680 Speaker 1: intake posts the calorie deficit or post the diet. Now, 90 00:04:08,720 --> 00:04:11,680 Speaker 1: it's quite an interesting study, wasn't it, Because basically what 91 00:04:11,720 --> 00:04:14,240 Speaker 1: this talked about was a shorter period of a calorie 92 00:04:14,280 --> 00:04:17,760 Speaker 1: deficit is some intimate fasting or just basically like a 93 00:04:17,920 --> 00:04:21,120 Speaker 1: quicker faster diet where you know people do see three 94 00:04:21,240 --> 00:04:23,680 Speaker 1: five kilows off, maybe even a little bit more, but 95 00:04:23,800 --> 00:04:26,680 Speaker 1: everybody has a really hard time actually keeping that off. 96 00:04:26,760 --> 00:04:29,000 Speaker 1: So this was an interesting study. And we do know 97 00:04:29,080 --> 00:04:31,520 Speaker 1: that there's a huge weight loss data base at America 98 00:04:31,800 --> 00:04:34,040 Speaker 1: and there's a big meta analysis on that which really 99 00:04:34,080 --> 00:04:38,120 Speaker 1: shows that weight loss diets in general don't work. And 100 00:04:38,160 --> 00:04:40,360 Speaker 1: by I think it's one to two years, more than 101 00:04:40,400 --> 00:04:42,960 Speaker 1: fifty percent of people who have lost weight have regained it, 102 00:04:43,200 --> 00:04:45,599 Speaker 1: and by I think it was about four or five years, 103 00:04:45,640 --> 00:04:48,200 Speaker 1: about eighty percent of those have actually regained it. So 104 00:04:48,760 --> 00:04:51,240 Speaker 1: for the large part, weight loss is not successful in 105 00:04:51,279 --> 00:04:53,880 Speaker 1: the majority of people. So whenever we see some research 106 00:04:53,960 --> 00:04:57,160 Speaker 1: that's positive or points towards something that will actually help 107 00:04:57,200 --> 00:05:00,680 Speaker 1: people maintain it long term, of course it's fat lie dieticians. 108 00:05:00,720 --> 00:05:02,840 Speaker 1: We both work within this space helping women to lose 109 00:05:02,920 --> 00:05:05,839 Speaker 1: weight sustainably. We really sort of sit up and listen, 110 00:05:05,880 --> 00:05:07,480 Speaker 1: and it's good to say that we're doing all the 111 00:05:07,560 --> 00:05:09,760 Speaker 1: right things that the study talked about, which is quote, 112 00:05:09,960 --> 00:05:12,560 Speaker 1: But the biggest thing was really showing that a higher 113 00:05:12,600 --> 00:05:15,800 Speaker 1: protein diet, and the article didn't really reference what that 114 00:05:15,839 --> 00:05:19,119 Speaker 1: protein intake was a higher protein diet, and I think, 115 00:05:19,400 --> 00:05:21,600 Speaker 1: really because that looks different for everybody. I mean, if 116 00:05:21,600 --> 00:05:24,080 Speaker 1: you're fifty kilos versus one hundred and fifty kilos, your 117 00:05:24,120 --> 00:05:26,960 Speaker 1: protein requirement should be different. So I think putting a 118 00:05:26,960 --> 00:05:29,200 Speaker 1: blanket number in saying a high protein diet means one 119 00:05:29,279 --> 00:05:31,400 Speaker 1: hundred grams or two hundred grams or whatever it might 120 00:05:31,440 --> 00:05:34,240 Speaker 1: be is difficult because we all live in different bodies. 121 00:05:34,640 --> 00:05:37,080 Speaker 1: But it really did show that the higher protein diet 122 00:05:37,080 --> 00:05:40,320 Speaker 1: helps to prevent weight regain by really activating a type 123 00:05:40,360 --> 00:05:44,440 Speaker 1: of bacteria called lactobacillas, and that really showed that it 124 00:05:44,440 --> 00:05:48,120 Speaker 1: helped to limit intestinal lipid absorption, which is intestinal fat absorption. 125 00:05:48,440 --> 00:05:50,679 Speaker 1: Now we must say that there's a small little caveat 126 00:05:50,720 --> 00:05:53,320 Speaker 1: in the study, being that it was a rap based study, 127 00:05:53,400 --> 00:05:55,800 Speaker 1: so obviously wraps are very different to humans. But it 128 00:05:55,880 --> 00:05:58,400 Speaker 1: is a sort of an exciting new sort of research area, 129 00:05:58,400 --> 00:06:00,440 Speaker 1: and I really do think that it's it's not long 130 00:06:00,480 --> 00:06:02,840 Speaker 1: before this sort of research takes a leap into humans. 131 00:06:02,839 --> 00:06:05,520 Speaker 1: It's something that's very safe to do in humans. There's 132 00:06:05,560 --> 00:06:08,039 Speaker 1: no sort of I can't really see ethical reason involved 133 00:06:08,080 --> 00:06:10,160 Speaker 1: in this, but I just thought it was a nice 134 00:06:10,160 --> 00:06:13,719 Speaker 1: little reminder that, you know, protein intakes are important, particularly 135 00:06:13,720 --> 00:06:16,880 Speaker 1: if you've done a faster, stricter calorie type diet where 136 00:06:17,040 --> 00:06:18,960 Speaker 1: you may have actually eaten into your muscle mass a 137 00:06:19,040 --> 00:06:21,560 Speaker 1: little bit. I think protein intakes are something just to 138 00:06:21,680 --> 00:06:26,480 Speaker 1: remember that they're very important for society and also metabolically, 139 00:06:26,520 --> 00:06:28,680 Speaker 1: and they help to preserve our lean muscle mass over 140 00:06:28,720 --> 00:06:29,400 Speaker 1: time as well. 141 00:06:29,520 --> 00:06:32,039 Speaker 2: Well. There's a couple of tricks with dietary protein. It 142 00:06:32,160 --> 00:06:36,120 Speaker 2: helps to reduce intestinal fat absorption at a molecular level 143 00:06:36,120 --> 00:06:40,279 Speaker 2: as well. It certainly regulates our insulin levels anglicose levels 144 00:06:40,279 --> 00:06:43,359 Speaker 2: through the day, so anecdotic, well not anecdotally, we know 145 00:06:43,480 --> 00:06:46,640 Speaker 2: it helps to manage hunger and appetite. But what I 146 00:06:46,680 --> 00:06:49,279 Speaker 2: noticed with that lean is that it comes back to 147 00:06:49,440 --> 00:06:52,880 Speaker 2: the observation that it's convenient diets for you, because when 148 00:06:52,920 --> 00:06:56,320 Speaker 2: people are really focused in following a meal plan, you know, 149 00:06:56,480 --> 00:06:59,159 Speaker 2: reasonably strictly, and they have that very laser being focused 150 00:06:59,200 --> 00:07:02,120 Speaker 2: on weight loss, and they're ticking their macros each day. 151 00:07:02,240 --> 00:07:04,080 Speaker 2: So they're eating a certain amount of oats, they're eating 152 00:07:04,080 --> 00:07:07,000 Speaker 2: a certain amount of protein yogurt, or they're specifically choosing 153 00:07:07,040 --> 00:07:09,440 Speaker 2: protein based bread, or they're making a concerted effort to 154 00:07:09,440 --> 00:07:11,000 Speaker 2: get up early and make eggs in the morning to 155 00:07:11,000 --> 00:07:13,880 Speaker 2: get that protein load. But what happens for all of us, 156 00:07:13,880 --> 00:07:16,680 Speaker 2: because we're human and this is just a natural follow 157 00:07:16,720 --> 00:07:19,680 Speaker 2: on effect, is that when that focus is reduced because 158 00:07:19,720 --> 00:07:22,960 Speaker 2: maybe you've reached goal, maybe life's taken over. In another 159 00:07:23,000 --> 00:07:25,920 Speaker 2: way is that you know, life, normal life kicks in again, 160 00:07:25,920 --> 00:07:27,520 Speaker 2: and some days perhaps you don't have time to do 161 00:07:27,560 --> 00:07:29,800 Speaker 2: those eggs in the morning, or you know, they didn't 162 00:07:29,800 --> 00:07:31,280 Speaker 2: have the bread that you needed, so you just got 163 00:07:31,280 --> 00:07:33,800 Speaker 2: a different one for a change, or you didn't pack 164 00:07:33,840 --> 00:07:35,480 Speaker 2: your snack in the afternoons, you just grab a piece 165 00:07:35,480 --> 00:07:38,720 Speaker 2: of fruit. So my observation is with clients that you 166 00:07:38,840 --> 00:07:42,000 Speaker 2: actually have to be quite mindful and organized to keep 167 00:07:42,040 --> 00:07:45,679 Speaker 2: your protein levels up through the day because most lunches 168 00:07:45,680 --> 00:07:47,120 Speaker 2: you buy away. We're going to talk about lunch in 169 00:07:47,120 --> 00:07:48,640 Speaker 2: a minute, but most lunches you buy away from the 170 00:07:48,640 --> 00:07:52,600 Speaker 2: home a high carbohydrate and most snacks that you pick up, 171 00:07:52,680 --> 00:07:54,520 Speaker 2: you know, on the run, if you haven't taken something 172 00:07:54,520 --> 00:07:57,080 Speaker 2: with you, as a bar is a bite, is a chip. 173 00:07:57,280 --> 00:07:59,480 Speaker 2: They're much higher in carbohydrate than they are in protein. 174 00:07:59,560 --> 00:08:01,760 Speaker 2: So it really requires that focus all the time to 175 00:08:01,760 --> 00:08:03,400 Speaker 2: get it in. And of course our body builders are 176 00:08:03,480 --> 00:08:05,480 Speaker 2: very good at doing that, and as you'll see them 177 00:08:05,520 --> 00:08:07,600 Speaker 2: snacking on a tin of tuna or a hard boiled egg. 178 00:08:08,120 --> 00:08:11,240 Speaker 2: But I think sometimes that is also an explanation, is 179 00:08:11,240 --> 00:08:13,200 Speaker 2: we think we're getting enough protein and we're still having 180 00:08:13,200 --> 00:08:15,280 Speaker 2: a massive piece of chicken or fish at night. But 181 00:08:15,360 --> 00:08:17,880 Speaker 2: if you actually map out those increments through the day, 182 00:08:17,920 --> 00:08:20,400 Speaker 2: you're not always tipping that ten twenty grams at snacks 183 00:08:20,480 --> 00:08:24,240 Speaker 2: or twenty thirty grams at meals, which perhaps are at 184 00:08:24,480 --> 00:08:27,280 Speaker 2: a cellular level and a hormone level. The amounts that 185 00:08:27,360 --> 00:08:29,880 Speaker 2: of binding those insulin receptors and keeping us nice and full, 186 00:08:30,280 --> 00:08:32,800 Speaker 2: And it's those daily food decisions that add up and 187 00:08:32,920 --> 00:08:35,439 Speaker 2: ultimately predict weight loss as opposed to the one offs 188 00:08:35,440 --> 00:08:38,360 Speaker 2: that we focus on instead. So to me, this research 189 00:08:38,440 --> 00:08:40,840 Speaker 2: makes sense. You know, it makes sense because when people 190 00:08:40,840 --> 00:08:43,240 Speaker 2: aren't putting a lot of attention to their diet. It 191 00:08:43,320 --> 00:08:45,800 Speaker 2: is often the protein that falls down, and we're eating 192 00:08:45,800 --> 00:08:47,520 Speaker 2: more fat and more processed carbohydrate. 193 00:08:47,880 --> 00:08:50,760 Speaker 1: And let's be honest, protein is expensive these times as well. 194 00:08:50,760 --> 00:08:53,600 Speaker 1: You know, the cost of everything's rising, particularly protein. I 195 00:08:53,640 --> 00:08:55,200 Speaker 1: went into the shops to buy me are just some 196 00:08:55,280 --> 00:08:57,120 Speaker 1: steaks so she could have that for dinnity the other day, 197 00:08:57,120 --> 00:08:59,000 Speaker 1: to get her iron and because ion's really important for 198 00:08:59,040 --> 00:09:01,800 Speaker 1: little babies, you know, for women as well, and I 199 00:09:01,880 --> 00:09:03,800 Speaker 1: nearly died at the cost of a piece of steak. 200 00:09:03,840 --> 00:09:05,920 Speaker 1: I was like, oh goodness, you can have some mints. 201 00:09:06,080 --> 00:09:09,000 Speaker 1: Was being smart with protein as well, exactly using things 202 00:09:09,040 --> 00:09:10,800 Speaker 1: like some mints, even if it's leaner, or if you 203 00:09:10,800 --> 00:09:12,960 Speaker 1: buy the mince that's not as lean, pouring off the 204 00:09:12,960 --> 00:09:15,120 Speaker 1: fat after you cook it, or using some legumes and 205 00:09:15,160 --> 00:09:17,640 Speaker 1: some tofu and some eggs. You know, there are cheaper 206 00:09:17,880 --> 00:09:20,559 Speaker 1: protein alternatives out there as well, So being quite smart. 207 00:09:20,800 --> 00:09:22,440 Speaker 1: But I did like how this study is sort of 208 00:09:22,559 --> 00:09:24,400 Speaker 1: rounded off, and I think it's just a really good 209 00:09:24,440 --> 00:09:27,120 Speaker 1: reminder of balanced eating it this time of year, like 210 00:09:27,200 --> 00:09:30,520 Speaker 1: we're marketed one hundred million diets under the sun in January. 211 00:09:30,840 --> 00:09:34,160 Speaker 1: So this professor of nutrition was interviewed in the end 212 00:09:34,160 --> 00:09:35,720 Speaker 1: of the study, and she said that there are really 213 00:09:35,760 --> 00:09:38,599 Speaker 1: five key points to keeping weight off long terms, so 214 00:09:38,720 --> 00:09:40,840 Speaker 1: this is once you've sort of got the weight off, 215 00:09:41,080 --> 00:09:43,600 Speaker 1: and really her five key points, I mean, it's general 216 00:09:43,600 --> 00:09:45,640 Speaker 1: health messages, Susie, we talk about them all the time. 217 00:09:45,840 --> 00:09:48,319 Speaker 1: It was eating less processed foods, it's eating more fruits 218 00:09:48,360 --> 00:09:51,040 Speaker 1: and vegetables. It's walking at least eight thousand steps a day, 219 00:09:51,080 --> 00:09:53,320 Speaker 1: which is interesting because you know, people harp on about 220 00:09:53,320 --> 00:09:56,120 Speaker 1: the ten thousand, ten thousand. Let's be honest, that's very 221 00:09:56,240 --> 00:09:58,760 Speaker 1: unrealistic for a lot of people, particularly if you have 222 00:09:58,800 --> 00:10:00,680 Speaker 1: a desk job. So I saw of that she's aiming 223 00:10:00,720 --> 00:10:02,160 Speaker 1: for a little bit less, makes it a little bit 224 00:10:02,160 --> 00:10:05,199 Speaker 1: more achievable. And her last two points were knowing your 225 00:10:05,200 --> 00:10:08,000 Speaker 1: calorie needs and tracking your calories using a food out 226 00:10:08,520 --> 00:10:11,319 Speaker 1: and cooking it at home instead of actually eating at restaurants. 227 00:10:11,320 --> 00:10:14,800 Speaker 1: So all very you know, balanced messages when you think 228 00:10:14,800 --> 00:10:17,200 Speaker 1: about it from a health perspective, like, nobody's actually going 229 00:10:17,200 --> 00:10:19,080 Speaker 1: to be able to lose weight and maintain it if 230 00:10:19,080 --> 00:10:20,920 Speaker 1: you're ordering uber eats every night, if you're sitting on 231 00:10:20,920 --> 00:10:23,160 Speaker 1: the couch every night, you're not doing any movement, you 232 00:10:23,200 --> 00:10:25,600 Speaker 1: eat barely any fruits and vegetables. You eat tons of 233 00:10:25,640 --> 00:10:28,000 Speaker 1: process packet foods and you have no idea how many 234 00:10:28,040 --> 00:10:30,040 Speaker 1: calories you actually consume. I don't think you have a 235 00:10:30,080 --> 00:10:32,920 Speaker 1: hope of losing any weight, let alone maintaining it. So 236 00:10:32,960 --> 00:10:34,800 Speaker 1: the advice is very balanced, but I think it's a 237 00:10:34,800 --> 00:10:37,000 Speaker 1: timely reminder at this timing year, isn't it? 238 00:10:37,000 --> 00:10:38,560 Speaker 2: It is? And you're right, you know, if I was 239 00:10:38,600 --> 00:10:42,560 Speaker 2: choosing my quick go to cost effective proteins, you're absolutely 240 00:10:42,679 --> 00:10:45,200 Speaker 2: right the tofu the eggs. I think an egg works 241 00:10:45,200 --> 00:10:47,760 Speaker 2: out about fifty cents a piece, so reasonable in the 242 00:10:47,800 --> 00:10:50,800 Speaker 2: household budget. Cottage cheese is another really good one, and 243 00:10:50,960 --> 00:10:53,680 Speaker 2: that's why I also landswing more of these protein bases 244 00:10:53,720 --> 00:10:55,880 Speaker 2: in breads. Now they can be process which we have 245 00:10:55,920 --> 00:10:59,000 Speaker 2: covered before, particularly looking at raps and things, but certainly 246 00:10:59,080 --> 00:11:02,080 Speaker 2: things like the seededers and protein based cereals that might 247 00:11:02,120 --> 00:11:05,199 Speaker 2: have some protein powder through the more concentrated grains and seeds. 248 00:11:05,360 --> 00:11:07,840 Speaker 2: That can be another relatively inexpensive way to increase your 249 00:11:07,840 --> 00:11:09,640 Speaker 2: intake at the moment. Because I agree with you one 250 00:11:09,679 --> 00:11:13,359 Speaker 2: hundred percent. The lean meats, etc. Are really quite expensive, 251 00:11:13,679 --> 00:11:16,640 Speaker 2: but don't forget supermarkets. If you go after hours, you 252 00:11:16,679 --> 00:11:20,000 Speaker 2: can get some deals and really scan the supermarkets each 253 00:11:20,040 --> 00:11:22,360 Speaker 2: week for what they're discounting. Now that admittedly you don't 254 00:11:22,360 --> 00:11:24,960 Speaker 2: get the half priced sale on the meat, but sometimes 255 00:11:24,960 --> 00:11:26,880 Speaker 2: they've got some lean cuts of things that they'll do 256 00:11:26,960 --> 00:11:29,360 Speaker 2: two for fifteen, so you're getting seven to fifty and things. 257 00:11:29,400 --> 00:11:32,319 Speaker 2: So it's worth really scanning for those at the moment, 258 00:11:32,360 --> 00:11:36,240 Speaker 2: given how expensive things are. All right, Lynne, Well, my 259 00:11:36,360 --> 00:11:38,400 Speaker 2: job today just took a little bit about lunch. Now 260 00:11:38,880 --> 00:11:42,800 Speaker 2: it's lunchbox season. Lots of parents are talking about lunchbox snacks. 261 00:11:42,800 --> 00:11:44,600 Speaker 2: If you go to the supermarket, you'll see that there's 262 00:11:44,640 --> 00:11:48,439 Speaker 2: a heavy promotion around snack food for kids and lunchbox 263 00:11:48,440 --> 00:11:52,280 Speaker 2: fillers and such a huge focus on kids. But Leanne, 264 00:11:52,360 --> 00:11:54,480 Speaker 2: I like my clients to pack their own lunchbox, not 265 00:11:54,559 --> 00:11:58,040 Speaker 2: just for the kids, because I find my clients and 266 00:11:58,080 --> 00:12:01,079 Speaker 2: you and I both primarily see women. My busy women 267 00:12:01,320 --> 00:12:03,920 Speaker 2: and I won't say mothers, because it's all women, you know, 268 00:12:04,000 --> 00:12:05,920 Speaker 2: are busy. It doesn't matter if you've got kids or not. 269 00:12:05,960 --> 00:12:08,640 Speaker 2: They're often racing into big jobs or you know, juggling 270 00:12:08,720 --> 00:12:11,320 Speaker 2: jobs and family, or even at home juggling the kids. 271 00:12:11,720 --> 00:12:14,240 Speaker 2: Everyone is really busy. And what I find with my 272 00:12:14,320 --> 00:12:18,240 Speaker 2: women is that they always are skipping lunch. And I 273 00:12:18,280 --> 00:12:20,839 Speaker 2: think now we've spoken before that breakfast is the most 274 00:12:20,840 --> 00:12:23,079 Speaker 2: important meal of the day. You know, it's important to 275 00:12:23,080 --> 00:12:25,840 Speaker 2: get your dinner right, but actually, men, I personally think 276 00:12:25,840 --> 00:12:27,800 Speaker 2: that what you do in the day, that lunch meal 277 00:12:27,880 --> 00:12:30,560 Speaker 2: is really really important, particularly since we've had more and 278 00:12:30,600 --> 00:12:33,120 Speaker 2: more fasting regimes which see people skip breakfast or have 279 00:12:33,160 --> 00:12:36,360 Speaker 2: a late breakfast, or even have a lot of coffee, 280 00:12:36,360 --> 00:12:38,000 Speaker 2: which sort of takes the place at some of the 281 00:12:38,000 --> 00:12:41,920 Speaker 2: breakfast meal. So I find that if my clients don't 282 00:12:41,920 --> 00:12:45,680 Speaker 2: have a well balanced lunch that they take themselves. Not 283 00:12:45,760 --> 00:12:48,319 Speaker 2: only do they tend to push their nutrition way back 284 00:12:48,360 --> 00:12:50,160 Speaker 2: in the day, so they have like a snack at 285 00:12:50,160 --> 00:12:53,920 Speaker 2: of eleven because they're hungry, which is inevitably not nutritionally balanced. 286 00:12:53,920 --> 00:12:57,040 Speaker 2: So it's biscuits or musli bars or sort of banana 287 00:12:57,080 --> 00:13:00,640 Speaker 2: bread or coffee, all that kind of process carbohydrate. And 288 00:13:00,679 --> 00:13:03,160 Speaker 2: then they grab their starv income too, and they grab 289 00:13:03,200 --> 00:13:05,520 Speaker 2: something on the go like grab some sushi or grab 290 00:13:05,600 --> 00:13:08,600 Speaker 2: some toast or a snack bar, and it means that 291 00:13:08,600 --> 00:13:11,040 Speaker 2: their nutrition is so poor through the day and it 292 00:13:11,040 --> 00:13:13,079 Speaker 2: has such a profound effect on the way they for 293 00:13:13,120 --> 00:13:15,160 Speaker 2: the remainder of the day. So I want us to 294 00:13:15,160 --> 00:13:17,439 Speaker 2: talk today about the importance of lunch, particularly for my 295 00:13:17,480 --> 00:13:20,880 Speaker 2: busy women. And I actually, more and more i'm doing this. 296 00:13:21,600 --> 00:13:23,800 Speaker 2: I get my clients to have two lunches because I 297 00:13:23,840 --> 00:13:27,360 Speaker 2: find they're hungry late morning, So rather than have rubbish 298 00:13:27,400 --> 00:13:29,640 Speaker 2: then and grab another coffee or something just to tide 299 00:13:29,679 --> 00:13:32,120 Speaker 2: them over, I would much rather they have even half 300 00:13:32,120 --> 00:13:34,920 Speaker 2: a lunch at that time, and then the other half 301 00:13:35,040 --> 00:13:37,960 Speaker 2: of a substantial balance meal at one or two, and 302 00:13:38,000 --> 00:13:40,320 Speaker 2: then often they're hung there full or afternoon and they 303 00:13:40,360 --> 00:13:42,199 Speaker 2: don't eat rubbish and snap through the afternoon on the 304 00:13:42,240 --> 00:13:44,480 Speaker 2: hummus and the rice crackers and the protein snacks and 305 00:13:44,480 --> 00:13:47,720 Speaker 2: all the other stuff that we grab when we're really busy. Now, 306 00:13:48,559 --> 00:13:51,240 Speaker 2: packing a lunch box for busy people works really well, 307 00:13:51,280 --> 00:13:53,360 Speaker 2: I find the night before because you can either make 308 00:13:53,360 --> 00:13:56,120 Speaker 2: a sandwich or wrap or use your leftovers. So if 309 00:13:56,120 --> 00:13:58,840 Speaker 2: you've done a stirfry, or if you've got leftover pasta 310 00:13:59,040 --> 00:14:00,800 Speaker 2: or a pie or whatever, you can put a piece 311 00:14:00,800 --> 00:14:02,920 Speaker 2: of that in the lunch box so you're not then 312 00:14:02,960 --> 00:14:04,960 Speaker 2: snacking on it later and eating more than you should. 313 00:14:05,679 --> 00:14:07,640 Speaker 2: Then you've got your compartment for your cut up veggies 314 00:14:07,679 --> 00:14:10,280 Speaker 2: or salad, so you've got plenty of that bulk going in, 315 00:14:10,679 --> 00:14:12,719 Speaker 2: and then you've got little compartments and for some sort 316 00:14:12,720 --> 00:14:14,880 Speaker 2: of protein snack, which could be hard bought eggs, or 317 00:14:14,880 --> 00:14:16,440 Speaker 2: it could be cheese and crackers, or it could be 318 00:14:16,440 --> 00:14:19,479 Speaker 2: some protein bar whatever that is. It maybe even tuna. 319 00:14:19,520 --> 00:14:22,760 Speaker 2: But you've got the nutritious lunch right through the day. 320 00:14:23,360 --> 00:14:25,600 Speaker 2: You're not feeling guilty. You're not buying it because, let's 321 00:14:25,640 --> 00:14:27,760 Speaker 2: be honest, you're buying a lunch. It's like twenty bucks 322 00:14:27,800 --> 00:14:30,280 Speaker 2: at least, and it's usually small salad and a drink 323 00:14:30,280 --> 00:14:33,080 Speaker 2: for that, so it's budget effective to take it. The 324 00:14:33,200 --> 00:14:36,120 Speaker 2: calorie profile is much better nutritionally, you're getting a lot 325 00:14:36,160 --> 00:14:38,760 Speaker 2: less fat and calories and a lot more nutrition. It's 326 00:14:38,800 --> 00:14:41,600 Speaker 2: a real self care rather than caring for everyone else 327 00:14:41,600 --> 00:14:43,840 Speaker 2: and packing their lunch, actually pack yours too, so you 328 00:14:43,920 --> 00:14:46,320 Speaker 2: leave the house with your nutrition on trap. You save 329 00:14:46,360 --> 00:14:48,320 Speaker 2: a whole amount of time and energy worrying about what 330 00:14:48,360 --> 00:14:50,160 Speaker 2: you're going to eat all day, and often huge amounts 331 00:14:50,160 --> 00:14:52,880 Speaker 2: of money because you're not snacking, and you know, you 332 00:14:52,960 --> 00:14:54,640 Speaker 2: just feel good because you've got yummy food that you've 333 00:14:54,640 --> 00:14:57,360 Speaker 2: prepared at home. So I'm here today to say bring 334 00:14:57,480 --> 00:14:58,920 Speaker 2: back the lunch. And I'm a big fan of the 335 00:14:58,960 --> 00:15:02,600 Speaker 2: double lunch, particularly if you're up very early in training 336 00:15:02,640 --> 00:15:05,560 Speaker 2: and are pretty hungry come ten thirty eleven am, saying. 337 00:15:05,480 --> 00:15:07,920 Speaker 1: I use a double lunch often for my clients, particularly 338 00:15:07,960 --> 00:15:12,480 Speaker 1: two I guess backgrounds, one being teachers, because they get 339 00:15:12,520 --> 00:15:15,080 Speaker 1: that sort of ten kind of ten thirty eleven break 340 00:15:15,200 --> 00:15:17,120 Speaker 1: and then like another one around like one o'clock, and 341 00:15:17,160 --> 00:15:18,960 Speaker 1: they're kind of like, do I eat on both? Do 342 00:15:19,000 --> 00:15:20,920 Speaker 1: I not eat like? And by the time if they don't, 343 00:15:21,000 --> 00:15:22,960 Speaker 1: if they sort of have a mini morning tea by 344 00:15:23,000 --> 00:15:24,880 Speaker 1: the time one o'clock rolls around. A lot of teachers 345 00:15:24,920 --> 00:15:26,560 Speaker 1: are up quite early, they're at school by sort of 346 00:15:26,560 --> 00:15:30,160 Speaker 1: seven seven thirty. They're so hungry by lunchtime. Therefore they 347 00:15:30,200 --> 00:15:33,080 Speaker 1: then overread at lunchtime or they're just grazing and snacking 348 00:15:33,120 --> 00:15:35,480 Speaker 1: in all the stuff that's in the teaching staff froom, 349 00:15:35,520 --> 00:15:37,720 Speaker 1: like the biscuits and the favorites and the you know, 350 00:15:37,760 --> 00:15:39,840 Speaker 1: the chocolates and that sort of thing. So I use 351 00:15:39,880 --> 00:15:42,000 Speaker 1: it a lot for my teachers those like smaller about 352 00:15:42,040 --> 00:15:44,440 Speaker 1: double lunches, and also for a lot of my nurses 353 00:15:44,440 --> 00:15:46,760 Speaker 1: and doctors as well, and people who work with shift work, 354 00:15:46,800 --> 00:15:49,640 Speaker 1: because often they get very confused with the shift work 355 00:15:49,640 --> 00:15:51,600 Speaker 1: and the timing and they're like, well, it's nighttime, am 356 00:15:51,600 --> 00:15:53,480 Speaker 1: I eating? Do I have a bigger meal? So I 357 00:15:53,480 --> 00:15:55,960 Speaker 1: think that those lunch boxes can work really well for 358 00:15:56,320 --> 00:15:58,360 Speaker 1: those people on shift work as well, because I think 359 00:15:58,360 --> 00:16:02,240 Speaker 1: those consistent meals, particularly through the night, is very important 360 00:16:02,280 --> 00:16:05,400 Speaker 1: because otherwise there's just so much stuff around. Particular, if 361 00:16:05,400 --> 00:16:06,880 Speaker 1: you work in the hospital. You know, I spent many 362 00:16:06,960 --> 00:16:09,720 Speaker 1: years working in a hospital, there is a tin of 363 00:16:09,720 --> 00:16:13,240 Speaker 1: biscuits or a box of chocolates on every ward, on 364 00:16:13,280 --> 00:16:16,040 Speaker 1: every corner of every ward that you enter, let alone, 365 00:16:16,080 --> 00:16:18,240 Speaker 1: you walk into the stuff, you know, cafeterias or the 366 00:16:18,240 --> 00:16:21,400 Speaker 1: staff rooms on different wards as well, there is just 367 00:16:21,520 --> 00:16:24,280 Speaker 1: food everywhere. There's a vending machine on every corner, there's 368 00:16:24,280 --> 00:16:26,920 Speaker 1: a cafeteria, there's a coffee car. There's a ridiculous the 369 00:16:26,960 --> 00:16:29,840 Speaker 1: amount of food that's around. And my other tip, particularly 370 00:16:29,880 --> 00:16:32,120 Speaker 1: if you're someone that works on the roads, you're driving 371 00:16:32,160 --> 00:16:34,120 Speaker 1: your you know, in and out of dropping in on clients, 372 00:16:34,120 --> 00:16:36,000 Speaker 1: that sort of thing on the road a lot. My 373 00:16:36,040 --> 00:16:38,200 Speaker 1: brother's a perfect example. He's a sparky so he goes 374 00:16:38,240 --> 00:16:40,800 Speaker 1: around and you know, fixes everyone's electrical problems. He's in 375 00:16:40,840 --> 00:16:42,480 Speaker 1: and out of households all day long, he's on the 376 00:16:42,560 --> 00:16:44,720 Speaker 1: road all day long. His game changer. He used to 377 00:16:44,760 --> 00:16:46,440 Speaker 1: buy his lunch a lot because he just couldn't keep 378 00:16:46,480 --> 00:16:48,240 Speaker 1: it cold. So what he does is he takes an 379 00:16:48,240 --> 00:16:50,160 Speaker 1: ice prick in his little He's got this little eski 380 00:16:50,360 --> 00:16:53,040 Speaker 1: and he also has this like thermous mug where he'll 381 00:16:53,040 --> 00:16:55,680 Speaker 1: heat up leftovers like a curry or a stir fryer, 382 00:16:55,720 --> 00:16:57,880 Speaker 1: whatever it might be, put in that thermos mug and 383 00:16:57,920 --> 00:17:01,120 Speaker 1: it stays hot for hours. So using those two things, 384 00:17:01,120 --> 00:17:03,120 Speaker 1: like an ice pack or a thermos mug to keep food 385 00:17:03,160 --> 00:17:05,679 Speaker 1: hot and cold really makes it appealing by the time 386 00:17:05,760 --> 00:17:08,080 Speaker 1: you go to eat it three, four, five, six hours later. 387 00:17:08,359 --> 00:17:09,960 Speaker 1: So I think for a lot of people they're like, well, 388 00:17:10,040 --> 00:17:12,080 Speaker 1: I don't take a lunch boxes, I don't like sandwiches, 389 00:17:12,160 --> 00:17:14,040 Speaker 1: or I don't want to soggy wrapped three hours later. 390 00:17:14,440 --> 00:17:17,119 Speaker 1: But being smart with things and keeping things cold properly 391 00:17:17,119 --> 00:17:19,639 Speaker 1: with a nice couple ice bricks, or keeping them really 392 00:17:19,720 --> 00:17:21,800 Speaker 1: warm if you prefer like a hot meal at lunch, 393 00:17:21,800 --> 00:17:23,760 Speaker 1: which I definitely do, particularly when I used to work 394 00:17:23,760 --> 00:17:26,520 Speaker 1: at the hospital, the air con was freezing like I 395 00:17:26,520 --> 00:17:29,280 Speaker 1: would wear stocking, like two pairs of stockings and a jumper. 396 00:17:29,520 --> 00:17:31,400 Speaker 1: So I always would have a hot meal for lunch 397 00:17:31,400 --> 00:17:32,960 Speaker 1: and then i'd come home and have salad because I 398 00:17:32,960 --> 00:17:34,680 Speaker 1: didn't have air con in one of the apartments that 399 00:17:34,720 --> 00:17:36,640 Speaker 1: I was renting, so I'd like have my hot meal 400 00:17:36,760 --> 00:17:39,199 Speaker 1: lunch and my light salad at dinner time. So I 401 00:17:39,200 --> 00:17:41,440 Speaker 1: think it's just being smart with those lunch box choices 402 00:17:41,440 --> 00:17:44,080 Speaker 1: as well, and making sure you're storing and sort of 403 00:17:44,080 --> 00:17:46,679 Speaker 1: heating or reheating food properly so it's appealing by the 404 00:17:46,680 --> 00:17:47,560 Speaker 1: time you go to eat it. 405 00:17:47,680 --> 00:17:49,840 Speaker 2: That thermos is such a good idea. I didn't even think. 406 00:17:49,840 --> 00:17:52,920 Speaker 2: But one of my friends she packs her little boys 407 00:17:53,080 --> 00:17:55,960 Speaker 2: like Simone log. You know how delicious Simone log Like 408 00:17:55,960 --> 00:17:57,600 Speaker 2: sausage rolls and pies. 409 00:17:57,320 --> 00:17:58,600 Speaker 1: Are ye little pies. 410 00:17:58,760 --> 00:18:01,159 Speaker 2: Yeah, Now they are pastry based, so they're not the 411 00:18:01,320 --> 00:18:03,760 Speaker 2: healthiest of food, but they are delicious. If you've had 412 00:18:03,800 --> 00:18:05,800 Speaker 2: the chicken pie on any conscious flights, I can just 413 00:18:05,880 --> 00:18:08,960 Speaker 2: highly recommend it, like they are delicious. So she hates 414 00:18:09,040 --> 00:18:11,480 Speaker 2: the sausage rolls and piety pies for her little boys 415 00:18:11,520 --> 00:18:13,479 Speaker 2: and puts them in the thermos and they're warm and 416 00:18:13,480 --> 00:18:14,439 Speaker 2: they have them at their. 417 00:18:14,359 --> 00:18:15,320 Speaker 1: Lunch just brilliant. 418 00:18:15,359 --> 00:18:16,960 Speaker 2: I loved her, which I could do because I've got 419 00:18:16,960 --> 00:18:19,280 Speaker 2: those thermoces in my cupboard as well. So that's a 420 00:18:19,320 --> 00:18:21,480 Speaker 2: great idea for warm food. I didn't even think of that. 421 00:18:21,560 --> 00:18:21,960 Speaker 2: I love it. 422 00:18:22,040 --> 00:18:24,119 Speaker 1: I had a friend in high school and there was 423 00:18:24,119 --> 00:18:25,520 Speaker 1: like a group of us that had, you know, mums 424 00:18:25,520 --> 00:18:27,400 Speaker 1: who packed out lunchbox and another group who just got 425 00:18:27,400 --> 00:18:29,960 Speaker 1: touch shop money every day. And of those lunchboxes, I 426 00:18:29,960 --> 00:18:31,880 Speaker 1: remember one of my friends I never used to trade 427 00:18:31,920 --> 00:18:34,080 Speaker 1: because my mum's lunchbox was like epic, Like I would 428 00:18:34,080 --> 00:18:35,480 Speaker 1: never trade my mom's lunchbox. 429 00:18:35,480 --> 00:18:36,520 Speaker 2: Shout out to so fist. 430 00:18:36,359 --> 00:18:38,840 Speaker 1: Shout to fit well one of my friends. Occasionally I 431 00:18:38,880 --> 00:18:40,920 Speaker 1: was like, yeah, okay, we could trade today. Her mum 432 00:18:41,000 --> 00:18:43,280 Speaker 1: used to make her like I think they call them jaffles. 433 00:18:43,280 --> 00:18:46,160 Speaker 1: It was like like a toasted sandwich with baked beans 434 00:18:46,160 --> 00:18:47,560 Speaker 1: and cheese in the middle. She dial it in the 435 00:18:47,560 --> 00:18:50,040 Speaker 1: toasted sandwich maker in the morning, wrap it in our foil, 436 00:18:50,160 --> 00:18:51,919 Speaker 1: and it would still be like really warm by the 437 00:18:51,920 --> 00:18:54,119 Speaker 1: time we got to first break. It was amazing, Like 438 00:18:54,200 --> 00:18:56,560 Speaker 1: in winter. I was like, yeah, sure thing, I will 439 00:18:56,600 --> 00:18:59,480 Speaker 1: trade my delicious like roast beef vegetable sandwich with you 440 00:19:00,040 --> 00:19:01,480 Speaker 1: because she got a jaffle every day. 441 00:19:01,560 --> 00:19:03,760 Speaker 2: A jaff well, that's a great idea. I love. A 442 00:19:03,880 --> 00:19:04,600 Speaker 2: jaho does. 443 00:19:04,480 --> 00:19:05,960 Speaker 1: Something and you wrap it in al foil and it 444 00:19:06,040 --> 00:19:07,000 Speaker 1: stayed so warm. 445 00:19:07,240 --> 00:19:09,439 Speaker 2: Anyone who grew up in the eighties, you grew up 446 00:19:09,440 --> 00:19:10,320 Speaker 2: with a jaff or makeup. 447 00:19:10,359 --> 00:19:12,520 Speaker 1: It's the best, so good, I know. So I think 448 00:19:12,640 --> 00:19:15,480 Speaker 1: making food appealing, particularly for you know, for our kids, 449 00:19:15,480 --> 00:19:17,320 Speaker 1: it's great. We make them in funny shapes. You know, 450 00:19:17,400 --> 00:19:20,040 Speaker 1: we do sandwiches that look like penguins. I was looking 451 00:19:20,040 --> 00:19:22,240 Speaker 1: at all this lunchbox inspo the other day because me 452 00:19:22,320 --> 00:19:23,600 Speaker 1: is at the stage where if we go out now 453 00:19:23,600 --> 00:19:25,880 Speaker 1: I have to take food for there because girl gets hungry. 454 00:19:26,600 --> 00:19:28,840 Speaker 1: As I was looking at some like lunchbox inspo for her. 455 00:19:29,040 --> 00:19:30,600 Speaker 1: But I think for adults as well, we have to 456 00:19:30,600 --> 00:19:32,600 Speaker 1: make our food appealing. Or you know what happens. You 457 00:19:32,640 --> 00:19:34,960 Speaker 1: get to lunchtime and you think, I don't want my cold, 458 00:19:35,000 --> 00:19:37,240 Speaker 1: soggy tuna wrap. I'm gonna go buy my food. And 459 00:19:37,240 --> 00:19:38,760 Speaker 1: that's what happens to most of us. We just we 460 00:19:38,760 --> 00:19:40,879 Speaker 1: take it with us. It's not appealing, or it's the 461 00:19:40,920 --> 00:19:43,600 Speaker 1: same soggy tuna salad, boar days in a row and 462 00:19:43,640 --> 00:19:45,320 Speaker 1: by Thursday we're like, yeah, I'm not doing that. I'm 463 00:19:45,320 --> 00:19:46,640 Speaker 1: gonna get some curry. Yeah. 464 00:19:46,800 --> 00:19:48,160 Speaker 2: So true. And that's why I like some of those 465 00:19:48,160 --> 00:19:50,560 Speaker 2: baked dishes like curries that you can do with quliflower 466 00:19:50,600 --> 00:19:53,479 Speaker 2: eyes or even a pie maybe fillow pastry and then 467 00:19:53,640 --> 00:19:55,480 Speaker 2: you heat them up. They're delicious. You look forward to 468 00:19:55,520 --> 00:19:57,880 Speaker 2: it and you've had that satisfying lunch, and you will 469 00:19:57,920 --> 00:20:00,760 Speaker 2: be surprised that no longer do you have those terrible 470 00:20:00,800 --> 00:20:04,639 Speaker 2: need for junk food all afternoon when you've had that nutritious, satisfying, 471 00:20:04,720 --> 00:20:07,520 Speaker 2: tasty lunch. And often it's the food we prepare at home. 472 00:20:07,560 --> 00:20:09,399 Speaker 2: It's so much nicer than the stuff we're paying a 473 00:20:09,440 --> 00:20:10,720 Speaker 2: fortune far away from the home. 474 00:20:10,960 --> 00:20:13,879 Speaker 1: Kind of same. And then our final segment of the 475 00:20:13,920 --> 00:20:16,920 Speaker 1: show talking about food. A big listener question we've had 476 00:20:17,000 --> 00:20:20,040 Speaker 1: multiple times this week, Susie, I shouldn't laugh, because it's 477 00:20:20,080 --> 00:20:22,760 Speaker 1: something that's very apparent at this time of year, Like 478 00:20:22,760 --> 00:20:25,560 Speaker 1: we're marketed, you know what, ten times a day, particularly 479 00:20:25,600 --> 00:20:28,119 Speaker 1: through Facebook. I never do it, but I've started hitting 480 00:20:28,119 --> 00:20:30,000 Speaker 1: the little X mark and saying I don't want to 481 00:20:30,000 --> 00:20:32,320 Speaker 1: be marketed this ad. It's really annoying me. Right now, 482 00:20:32,480 --> 00:20:34,960 Speaker 1: it's all about detoxing. It's like what detox or diet? 483 00:20:34,960 --> 00:20:36,840 Speaker 1: Can I join it this time of year? So a 484 00:20:36,880 --> 00:20:38,840 Speaker 1: couple of listener questions that were really wanting to know, 485 00:20:38,960 --> 00:20:41,119 Speaker 1: like does detoxing work? And should I be doing it 486 00:20:41,200 --> 00:20:44,119 Speaker 1: after a big like holiday season? And I think for 487 00:20:44,119 --> 00:20:46,560 Speaker 1: a lot of people, the appeal is there. You know, 488 00:20:46,640 --> 00:20:48,960 Speaker 1: it's a quick way to get off a couple of kilos. 489 00:20:49,000 --> 00:20:50,960 Speaker 1: It makes you feel better inside out because a lot 490 00:20:50,960 --> 00:20:53,320 Speaker 1: of the times it's a juice cleanse for seven days, 491 00:20:53,440 --> 00:20:56,520 Speaker 1: or it's a really restrictive protocol where you just have shakesaw. 492 00:20:56,760 --> 00:20:58,960 Speaker 1: A lot of times it's a very restrictive protocol. You 493 00:20:59,000 --> 00:21:01,200 Speaker 1: don't really eat a lot of it's just fluid going 494 00:21:01,200 --> 00:21:04,600 Speaker 1: in for sort of seven fourteen days. And people generally 495 00:21:04,600 --> 00:21:08,760 Speaker 1: do feel better afterwards because they naturally feel lighter, because yeah, 496 00:21:08,760 --> 00:21:10,960 Speaker 1: they weigh less because they lose a lot of muscle 497 00:21:11,000 --> 00:21:14,639 Speaker 1: mass and water. But I will say that there's zero 498 00:21:14,840 --> 00:21:18,600 Speaker 1: medical need to detox if you have functioning kidneys and liver. 499 00:21:18,960 --> 00:21:22,240 Speaker 1: Our bodies are designed to detox all of the crap 500 00:21:22,359 --> 00:21:26,720 Speaker 1: you potentially over eight at Christmas, the alcohol, the processed food. 501 00:21:26,720 --> 00:21:28,320 Speaker 1: It's like we're in your human and we all sort 502 00:21:28,320 --> 00:21:30,639 Speaker 1: of indulged a little bit, probably a little bit too much. 503 00:21:30,920 --> 00:21:34,440 Speaker 1: Their body is very brilliant. It will naturally detox all 504 00:21:34,520 --> 00:21:37,080 Speaker 1: of that stuff. Actually, you might not feel great, but 505 00:21:37,119 --> 00:21:39,080 Speaker 1: the body is getting rid of it and it's processing 506 00:21:39,119 --> 00:21:40,679 Speaker 1: it in its own way. Now, if you don't have 507 00:21:40,720 --> 00:21:42,920 Speaker 1: a functioning liver and kidney, you absolutely need to seek 508 00:21:42,960 --> 00:21:45,240 Speaker 1: medical advice, and if you do, the body will be 509 00:21:45,280 --> 00:21:48,040 Speaker 1: detoxing it for you, So there's no medical need. But 510 00:21:48,119 --> 00:21:51,080 Speaker 1: I do see the appeal. People like it, they feel better. 511 00:21:51,160 --> 00:21:54,520 Speaker 1: It's a structure. I mean often they're very expensive. But 512 00:21:55,320 --> 00:21:57,119 Speaker 1: the thing that you need to be mind laws. A 513 00:21:57,160 --> 00:21:59,919 Speaker 1: lot of the weight that you lose on detox is, 514 00:22:00,359 --> 00:22:02,480 Speaker 1: like you know, for most people it's three four five 515 00:22:02,520 --> 00:22:05,919 Speaker 1: kilos in a week. Like it's it's very motivational to 516 00:22:05,960 --> 00:22:08,080 Speaker 1: see that on a scale, And I can see the appeal, 517 00:22:08,160 --> 00:22:09,959 Speaker 1: but you need to understand that a lot of that 518 00:22:10,359 --> 00:22:13,080 Speaker 1: is water weight, alcohol weight, and muscle. When you're eating 519 00:22:13,080 --> 00:22:16,440 Speaker 1: overly processed foods, you're eating time, you're drinking tons of alcohol, 520 00:22:16,480 --> 00:22:19,200 Speaker 1: and you're eating a lot of salt and so carbi foods, 521 00:22:19,560 --> 00:22:22,080 Speaker 1: your body's storing a lot of that in its muscles 522 00:22:22,080 --> 00:22:24,399 Speaker 1: and its glucose stores, and it's just holding onto it. 523 00:22:24,440 --> 00:22:26,760 Speaker 1: You might feel quite bloated and puffy at this time 524 00:22:26,800 --> 00:22:29,040 Speaker 1: of year. That's just normal. If you just get back 525 00:22:29,080 --> 00:22:32,000 Speaker 1: to general, healthy, balanced eating, the body will let go 526 00:22:32,080 --> 00:22:33,760 Speaker 1: of that in a week or two. So a lot 527 00:22:33,800 --> 00:22:36,320 Speaker 1: of what you tend to lose the first couple of kilos, 528 00:22:36,320 --> 00:22:39,160 Speaker 1: and for some people it honestly is three to five kilos. 529 00:22:39,359 --> 00:22:41,280 Speaker 1: It's not fat loss, though a lot of it is water, 530 00:22:41,400 --> 00:22:44,280 Speaker 1: alcohol and muscle loss, and the muscle loss is what's 531 00:22:44,280 --> 00:22:48,240 Speaker 1: more detrimental to you. Metabolism long term. So often they're expensive, 532 00:22:48,240 --> 00:22:50,680 Speaker 1: they're restrictive, they're not needed, and they often lead to 533 00:22:50,720 --> 00:22:52,720 Speaker 1: weight regain. A lot of people will lose three to 534 00:22:52,760 --> 00:22:55,480 Speaker 1: five kilos in a week come off it because these 535 00:22:55,480 --> 00:22:57,640 Speaker 1: things are so restrictive you can't actually stay on them, 536 00:22:57,760 --> 00:22:59,280 Speaker 1: and then all the weight comes back on again, or 537 00:22:59,320 --> 00:23:02,760 Speaker 1: most of it comes back on again. So my response 538 00:23:02,800 --> 00:23:04,400 Speaker 1: would be save your money at this time of year, 539 00:23:04,560 --> 00:23:07,040 Speaker 1: go for a balanced approach. Sure the weight loss might 540 00:23:07,040 --> 00:23:09,600 Speaker 1: take a little bit longer, but don't be impatient. Like 541 00:23:09,680 --> 00:23:11,240 Speaker 1: I think for a lot of us, if we came 542 00:23:11,280 --> 00:23:13,840 Speaker 1: two kilos over December, give us a whole month to 543 00:23:13,840 --> 00:23:15,680 Speaker 1: get it back off again, don't try and get two 544 00:23:15,680 --> 00:23:17,720 Speaker 1: to five kilos off in a week. If it took 545 00:23:17,760 --> 00:23:19,440 Speaker 1: us a whole month to put it on over December, 546 00:23:19,480 --> 00:23:22,360 Speaker 1: if we went to you know, six different social functions 547 00:23:22,400 --> 00:23:24,320 Speaker 1: and didn't exercise at the gym for a whole month, 548 00:23:24,400 --> 00:23:26,240 Speaker 1: we're not going to make any miracles in a week. 549 00:23:26,480 --> 00:23:29,120 Speaker 1: I think when it, like, weight comes on so much 550 00:23:29,119 --> 00:23:31,760 Speaker 1: easier than it comes off. So give yourself a double 551 00:23:31,800 --> 00:23:33,320 Speaker 1: the amount of time to get it off that it 552 00:23:33,320 --> 00:23:34,800 Speaker 1: took you to put it on. And I think that's 553 00:23:34,840 --> 00:23:38,040 Speaker 1: a pretty realistic message at this time of year. 554 00:23:38,400 --> 00:23:40,000 Speaker 2: I just think if it's two goods, who true, it 555 00:23:40,080 --> 00:23:42,119 Speaker 2: usually is and they're expensive, and when you look at them, 556 00:23:42,160 --> 00:23:44,440 Speaker 2: they're usually just lots of fluid and like you describe 557 00:23:44,520 --> 00:23:47,880 Speaker 2: like juice fast. I think, you know, if people feel 558 00:23:47,920 --> 00:23:49,920 Speaker 2: like they've overdone things, you can do your own mini 559 00:23:50,000 --> 00:23:52,520 Speaker 2: detox at home. And that's just the use of the word. 560 00:23:52,600 --> 00:23:55,840 Speaker 2: Whether you call it diet, reset, reboot, kick start, they're 561 00:23:55,840 --> 00:23:58,359 Speaker 2: all the same thing. You just have to eat lightly 562 00:23:58,440 --> 00:24:00,240 Speaker 2: for a few days. You know, if you swap dinner 563 00:24:00,280 --> 00:24:03,480 Speaker 2: for a super a salad with similar protein in it. Again, 564 00:24:03,520 --> 00:24:06,640 Speaker 2: if you swap breakfast for a play yogat with fruit 565 00:24:06,760 --> 00:24:09,200 Speaker 2: or a small fruit salad or a veggie juice, and 566 00:24:09,440 --> 00:24:11,280 Speaker 2: you know, you have your own detox. You know, it's 567 00:24:11,320 --> 00:24:13,800 Speaker 2: not actually that difficult to do. And it's funny. A 568 00:24:13,920 --> 00:24:15,160 Speaker 2: she I was just walking with a friend of mine 569 00:24:15,359 --> 00:24:18,680 Speaker 2: and she said that she was off coffee for a month. 570 00:24:19,760 --> 00:24:22,159 Speaker 2: And I was like, oh, here we go, Like I 571 00:24:22,200 --> 00:24:24,359 Speaker 2: can't even go for a walk without being you know, 572 00:24:24,840 --> 00:24:28,560 Speaker 2: people going on about their detoxes, and I just I 573 00:24:28,680 --> 00:24:30,800 Speaker 2: listened to her. I didn't say anything, and she said, yeah, 574 00:24:30,840 --> 00:24:33,960 Speaker 2: the reason because she said I'm off coffee and alcohol 575 00:24:34,119 --> 00:24:38,560 Speaker 2: for January. And I was like, okay, because she loves coffee. 576 00:24:38,600 --> 00:24:40,160 Speaker 2: And I was thinking, like, why I do that? Sher 577 00:24:40,200 --> 00:24:43,680 Speaker 2: self life so hard already. She said to me, actually, 578 00:24:43,720 --> 00:24:47,399 Speaker 2: I'm doing it because I'm not sleeping very well, and 579 00:24:47,520 --> 00:24:49,840 Speaker 2: I'm thinking that it's a mixture of the caffeine. And 580 00:24:49,920 --> 00:24:51,520 Speaker 2: what I'm going to do is go back to a 581 00:24:51,560 --> 00:24:54,800 Speaker 2: coffee a day. But I just want that period of 582 00:24:54,880 --> 00:24:58,639 Speaker 2: time to see how I respond. And I thought that 583 00:24:58,760 --> 00:25:00,800 Speaker 2: makes sense to me. That's a that's a way of 584 00:25:00,920 --> 00:25:04,720 Speaker 2: approaching a big behavior change. So for her to cut 585 00:25:04,760 --> 00:25:07,240 Speaker 2: out the coffee was better to do it in a 586 00:25:07,400 --> 00:25:10,680 Speaker 2: very strict way initially and then reintroduce it. So I 587 00:25:10,760 --> 00:25:13,480 Speaker 2: think that you know, there are ways to change behavior 588 00:25:13,560 --> 00:25:15,760 Speaker 2: that may suit you, which may include a detox or 589 00:25:15,840 --> 00:25:18,879 Speaker 2: going off something absolutely, but you've got to have a 590 00:25:19,000 --> 00:25:21,080 Speaker 2: reason for doing it. You know, she's got a reason 591 00:25:21,160 --> 00:25:22,480 Speaker 2: in the sense that she's trying to see if it 592 00:25:22,480 --> 00:25:24,800 Speaker 2: helps us sleep, which is a reasonable, a good reason 593 00:25:24,880 --> 00:25:28,040 Speaker 2: to be doing it, and that's a way that she's 594 00:25:28,160 --> 00:25:29,840 Speaker 2: worked out it's going to work for her. I like that, 595 00:25:30,000 --> 00:25:33,760 Speaker 2: whereas I think people do a detox for a day, 596 00:25:34,000 --> 00:25:37,520 Speaker 2: a week, a month and they don't change anything anyway. 597 00:25:38,600 --> 00:25:40,440 Speaker 2: So that's the annoying thing. That's when you're on and 598 00:25:40,520 --> 00:25:42,800 Speaker 2: off all the time. So first of all, we don't 599 00:25:42,840 --> 00:25:44,960 Speaker 2: have to pay for an expensive detox. Someone's making a 600 00:25:45,000 --> 00:25:48,000 Speaker 2: lot of money off it. You can easily clean out 601 00:25:48,040 --> 00:25:50,240 Speaker 2: your diet just by cutting down on the processed food 602 00:25:50,400 --> 00:25:53,720 Speaker 2: and junk food and you know, eat mainly veggies for 603 00:25:53,960 --> 00:25:56,800 Speaker 2: a week or two. You'll get exactly the same results 604 00:25:56,880 --> 00:25:59,960 Speaker 2: without having to pay for anything. And we've covered before 605 00:26:00,119 --> 00:26:02,280 Speaker 2: or some of them. I would even say dangerous, you know, 606 00:26:02,320 --> 00:26:05,080 Speaker 2: I think a juice fast is actually quite dangerous. Particularly 607 00:26:05,160 --> 00:26:08,639 Speaker 2: for busy women. It's completely deficient in protein and should 608 00:26:08,720 --> 00:26:11,200 Speaker 2: not be followed for any extended period of time. So 609 00:26:11,840 --> 00:26:14,360 Speaker 2: I think, you know, finally, if you're going to pay 610 00:26:14,480 --> 00:26:17,200 Speaker 2: money for something, make sure there's an evidence based to it, 611 00:26:17,240 --> 00:26:19,560 Speaker 2: and at least you're doing it properly. You know, if 612 00:26:19,560 --> 00:26:21,320 Speaker 2: you're going to do shakes, at least do a proper 613 00:26:21,400 --> 00:26:23,680 Speaker 2: shake you know that's reputable brand, and do it the 614 00:26:23,760 --> 00:26:25,680 Speaker 2: right way with the right amount of salad, and vegeta 615 00:26:25,720 --> 00:26:28,920 Speaker 2: compliment it. You know, at least make sure the programs 616 00:26:28,920 --> 00:26:31,960 Speaker 2: are not being sold by some private company or weight 617 00:26:32,080 --> 00:26:35,040 Speaker 2: loss guru who's making a lot of money and actually 618 00:26:35,160 --> 00:26:38,200 Speaker 2: is possibly doing more damage than good long term. 619 00:26:38,880 --> 00:26:41,159 Speaker 1: Very important, reminded this time of year. All right, So 620 00:26:41,280 --> 00:26:42,879 Speaker 1: is it that brings us to the end of another 621 00:26:43,000 --> 00:26:45,960 Speaker 1: episode of The Nutrition Couch. If you guys haven't done 622 00:26:45,960 --> 00:26:48,560 Speaker 1: so ready, we would appreciate if you subscribe to the podcast. 623 00:26:48,600 --> 00:26:50,280 Speaker 1: That way you don't miss any of our episodes. 624 00:26:50,480 --> 00:26:50,920 Speaker 2: Don't forget. 625 00:26:50,960 --> 00:26:53,960 Speaker 1: We've also got our live event recording which is on hormones, 626 00:26:54,040 --> 00:26:56,480 Speaker 1: got held and fat Loss available on our website, The 627 00:26:56,560 --> 00:26:59,880 Speaker 1: Nutrition Couch. And we've got our new supermarket product Guard 628 00:27:00,040 --> 00:27:02,840 Speaker 1: with over one hundred and thirty of our favorite supermarket 629 00:27:02,920 --> 00:27:05,919 Speaker 1: brands that will help you navigate to the supermarket product 630 00:27:05,960 --> 00:27:07,920 Speaker 1: shelves to find the healthy as options and save you 631 00:27:08,119 --> 00:27:11,160 Speaker 1: hours in the supermarket doing it yourselves. That is also 632 00:27:11,200 --> 00:27:13,960 Speaker 1: available on the nutritioncouch dot com. We will catch you 633 00:27:14,000 --> 00:27:14,600 Speaker 1: guys next week. 634 00:27:14,680 --> 00:27:16,000 Speaker 2: Have a good week, Have a great week.