1 00:00:00,360 --> 00:00:03,720 Speaker 1: The secret to preventing weight regain. Have you successfully lost 2 00:00:03,760 --> 00:00:05,920 Speaker 1: weight in the past few years only to have it 3 00:00:06,000 --> 00:00:09,040 Speaker 1: creep back on. Do you notice that you can easily 4 00:00:09,080 --> 00:00:11,360 Speaker 1: stick to a healthy evening program for a few weeks, 5 00:00:11,480 --> 00:00:14,560 Speaker 1: maybe even a few months, before your old habits slowly 6 00:00:14,640 --> 00:00:17,319 Speaker 1: creep back in And are you yet to find a 7 00:00:17,400 --> 00:00:20,600 Speaker 1: diet that actually works for you long term? Well? Today 8 00:00:20,640 --> 00:00:22,800 Speaker 1: on the Nutrition Couch, we are in life that as 9 00:00:22,880 --> 00:00:25,639 Speaker 1: Susie and I are about to share some game changing 10 00:00:25,760 --> 00:00:28,440 Speaker 1: new research and it's all about how to prevent weight 11 00:00:28,560 --> 00:00:31,280 Speaker 1: regain for good. Hi. I'm Liam Wood. 12 00:00:31,160 --> 00:00:32,960 Speaker 2: And I'm Cusyburrow and we bring you the. 13 00:00:33,040 --> 00:00:36,000 Speaker 1: Nutrition Couch, the bi weekly podcast that gives you up 14 00:00:36,000 --> 00:00:38,120 Speaker 1: to date on everything that you need to know in 15 00:00:38,159 --> 00:00:41,680 Speaker 1: the world of nutrition as well as weight regain. Today 16 00:00:41,720 --> 00:00:44,600 Speaker 1: we share why lunch is perhaps the most important meal 17 00:00:44,640 --> 00:00:47,000 Speaker 1: of the day, so important the fact that you may 18 00:00:47,080 --> 00:00:49,839 Speaker 1: even need to lunch it And our listener question is 19 00:00:49,840 --> 00:00:52,199 Speaker 1: a timely one at this time of year, should we 20 00:00:52,280 --> 00:00:55,760 Speaker 1: be detoxing after a big holiday season? So to kick 21 00:00:55,840 --> 00:00:58,760 Speaker 1: us off this year, Susie, we talked about our word 22 00:00:58,920 --> 00:01:02,160 Speaker 1: of the Year online episode. So what is your action 23 00:01:02,400 --> 00:01:04,520 Speaker 1: or your habit of the year going to be putting 24 00:01:04,520 --> 00:01:05,039 Speaker 1: you on the spot. 25 00:01:05,160 --> 00:01:09,319 Speaker 2: You are absolutely putting me on the spot. Oh tricky, tricky, 26 00:01:09,440 --> 00:01:12,920 Speaker 2: I can I could talk about, you know, boring exercise 27 00:01:13,000 --> 00:01:15,399 Speaker 2: ones that I want to do, but just to be 28 00:01:15,440 --> 00:01:18,160 Speaker 2: a little bit quirky, give some insight into the chaotic 29 00:01:18,400 --> 00:01:23,720 Speaker 2: mess in which I generally live. My handbag leanne becomes 30 00:01:24,120 --> 00:01:27,600 Speaker 2: like a rubbish dump. There is so much in it 31 00:01:27,640 --> 00:01:31,440 Speaker 2: on a daily basis, ranging from kids toys to hair 32 00:01:31,520 --> 00:01:35,399 Speaker 2: stuff to make up. And one of the key things 33 00:01:35,400 --> 00:01:37,480 Speaker 2: I want to work on this year is trying to 34 00:01:37,520 --> 00:01:40,960 Speaker 2: empty my bag each day so I can maintain an 35 00:01:41,040 --> 00:01:46,680 Speaker 2: aura of serenity and calm and organization. So I'm going 36 00:01:46,720 --> 00:01:48,600 Speaker 2: to try very very hard to do that. And I 37 00:01:48,680 --> 00:01:51,600 Speaker 2: want to fix my triceps as well. I supposed to 38 00:01:51,640 --> 00:01:55,880 Speaker 2: do exercise my bit, but there are a couple of 39 00:01:55,920 --> 00:01:58,960 Speaker 2: little cheeky habits that I'm working on. Clearing out my 40 00:01:59,000 --> 00:02:02,800 Speaker 2: rubbish tip of a handbag number one and number two 41 00:02:03,280 --> 00:02:06,600 Speaker 2: my tricep workout before bed. Now I haven't it's what 42 00:02:06,680 --> 00:02:08,760 Speaker 2: are we today, January eleven. Haven't done it any yet, 43 00:02:08,840 --> 00:02:10,040 Speaker 2: but we remain positive. 44 00:02:10,120 --> 00:02:11,440 Speaker 1: We stood at the rest of the year to kick 45 00:02:11,480 --> 00:02:11,800 Speaker 1: it off. 46 00:02:11,960 --> 00:02:15,640 Speaker 2: We remain positively, And it's always about small steps, isn't it? Building? 47 00:02:15,680 --> 00:02:16,440 Speaker 2: Growing and building? 48 00:02:16,600 --> 00:02:19,280 Speaker 1: Well, I'll raise you working on triceps? Who working on 49 00:02:19,320 --> 00:02:22,880 Speaker 1: my glutes? After pregnancy, I seem to have a little 50 00:02:22,919 --> 00:02:26,640 Speaker 1: bit of a flat behind, so that would be my 51 00:02:26,680 --> 00:02:28,120 Speaker 1: one to lift a little bit heavier. I do some 52 00:02:28,160 --> 00:02:30,600 Speaker 1: more dead lifts and do a little bit of glued 53 00:02:30,600 --> 00:02:32,560 Speaker 1: to focus work in the gym. I've just sort of 54 00:02:32,560 --> 00:02:34,840 Speaker 1: been doing overall street stuff, so I'm going to really 55 00:02:34,840 --> 00:02:37,480 Speaker 1: break it down this year. And I'm like you, I 56 00:02:37,680 --> 00:02:40,040 Speaker 1: just we're still living with family, hopefully our house has 57 00:02:40,080 --> 00:02:41,880 Speaker 1: only got another couple of months. We're kind of up 58 00:02:41,919 --> 00:02:44,400 Speaker 1: to internal stages at the moment, so it's exciting the 59 00:02:44,400 --> 00:02:47,000 Speaker 1: build to start back from holidays. Next week we're painting. 60 00:02:47,520 --> 00:02:49,840 Speaker 1: We've got windows and doors in and then really they're 61 00:02:49,880 --> 00:02:53,440 Speaker 1: doing cabinet trying internal so fingers crossed were in by 62 00:02:53,480 --> 00:02:55,480 Speaker 1: May and for me, it's just like I just feel 63 00:02:55,520 --> 00:02:58,560 Speaker 1: like we've just lived in this is totally our fault, 64 00:02:58,600 --> 00:03:00,480 Speaker 1: but like shambles for the last two years. Like we're 65 00:03:00,520 --> 00:03:02,640 Speaker 1: like we don't know where anything is, everything's in storage, 66 00:03:02,720 --> 00:03:04,680 Speaker 1: everything's a mess. I feel like wherever I look, it's 67 00:03:04,720 --> 00:03:06,840 Speaker 1: just like I can't find anything, I can't see anything. 68 00:03:06,840 --> 00:03:09,840 Speaker 1: Everything's a mess's mere stuff everywhere. So I just want 69 00:03:09,880 --> 00:03:12,640 Speaker 1: to maricondo my entire house and have it stay like 70 00:03:12,720 --> 00:03:13,160 Speaker 1: that forever. 71 00:03:13,480 --> 00:03:15,240 Speaker 2: Yeah, and I think I'm looking forward to helping you 72 00:03:15,320 --> 00:03:17,680 Speaker 2: marry condo your new pantry. 73 00:03:17,200 --> 00:03:19,800 Speaker 1: I know. And that's exciting those days like that, because 74 00:03:19,840 --> 00:03:21,560 Speaker 1: I don't think it will. But let's stay positive. 75 00:03:21,600 --> 00:03:23,880 Speaker 2: You know, in the eighties, no one wanted a big bump, 76 00:03:24,040 --> 00:03:25,680 Speaker 2: you know what I mean, Like everyone was happy with 77 00:03:25,680 --> 00:03:27,919 Speaker 2: a flat, small bumb. But now it's all about having 78 00:03:27,960 --> 00:03:29,560 Speaker 2: like a proper And if I think you said your 79 00:03:29,560 --> 00:03:31,240 Speaker 2: ass is a bit like, can I say that that's 80 00:03:31,280 --> 00:03:34,800 Speaker 2: where your like, my bum's been a bit flat too. 81 00:03:34,800 --> 00:03:36,400 Speaker 2: I probably need to do that as well. Can you 82 00:03:36,400 --> 00:03:39,120 Speaker 2: send me your workout that as well? 83 00:03:39,240 --> 00:03:42,800 Speaker 1: Absolutely, I mean women are injecting things into there behind. 84 00:03:42,920 --> 00:03:45,200 Speaker 1: I mean they're saying they're not, but they absolutely are. 85 00:03:45,560 --> 00:03:47,800 Speaker 1: You know, this story for another day. How about we 86 00:03:47,880 --> 00:03:51,320 Speaker 1: chat about this research that came across our desk this week, Susie. 87 00:03:51,000 --> 00:03:52,960 Speaker 2: Which has nothing to do with this, nothing to do 88 00:03:53,000 --> 00:03:55,200 Speaker 2: with it at all, but very interesting. 89 00:03:55,280 --> 00:03:58,800 Speaker 1: Yes, it was on Medical News today and it was 90 00:03:58,840 --> 00:04:02,920 Speaker 1: a recent study that really showed that weight regain can 91 00:04:02,960 --> 00:04:06,720 Speaker 1: be prevented by an increased protein intake posts the calorie 92 00:04:06,720 --> 00:04:10,040 Speaker 1: deficit or post the diet. Now, it's quite an interesting study, 93 00:04:10,120 --> 00:04:12,720 Speaker 1: wasn't it, Because basically what this talked about was a 94 00:04:12,760 --> 00:04:16,240 Speaker 1: shorter period of a calorie deficit, is some intimate fasting, 95 00:04:16,320 --> 00:04:19,840 Speaker 1: or just basically like a quicker faster diet where you know, 96 00:04:19,880 --> 00:04:22,760 Speaker 1: people do see three five kilows off, maybe even a 97 00:04:22,760 --> 00:04:25,480 Speaker 1: little bit more, but everybody has a really hard time 98 00:04:25,520 --> 00:04:28,480 Speaker 1: actually keeping that off. So this was an interesting study. 99 00:04:28,520 --> 00:04:30,520 Speaker 1: And we do know that there's a huge weight loss 100 00:04:30,600 --> 00:04:33,360 Speaker 1: database at America and there's a big meta analysis on 101 00:04:33,400 --> 00:04:36,880 Speaker 1: that which really shows that weight loss diets in general 102 00:04:36,920 --> 00:04:40,000 Speaker 1: don't work. And by I think it's one to two years, 103 00:04:40,040 --> 00:04:42,200 Speaker 1: more than fifty percent of people who have lost weight 104 00:04:42,240 --> 00:04:44,560 Speaker 1: have regained it, and by I think it was about 105 00:04:44,600 --> 00:04:46,960 Speaker 1: four or five years, about eighty percent of those have 106 00:04:47,000 --> 00:04:50,119 Speaker 1: actually regained it. So for the large part, weight loss 107 00:04:50,200 --> 00:04:52,719 Speaker 1: is not successful in the majority of people. So whenever 108 00:04:52,760 --> 00:04:56,239 Speaker 1: we see some research that's positive or points towards something 109 00:04:56,240 --> 00:04:59,359 Speaker 1: that will actually help people maintain it long term, of 110 00:04:59,400 --> 00:05:02,000 Speaker 1: course it's fat dieticians. We both work within this space 111 00:05:02,040 --> 00:05:05,040 Speaker 1: helping women to lose weight sustainably. We really sort of 112 00:05:05,120 --> 00:05:06,920 Speaker 1: sit up and listen, and it's good to say that 113 00:05:06,960 --> 00:05:08,880 Speaker 1: we're doing all the right things that the study talked about, 114 00:05:08,880 --> 00:05:11,840 Speaker 1: which is quote, But the biggest thing was really showing 115 00:05:11,880 --> 00:05:14,920 Speaker 1: that a higher protein diet, and the article didn't really 116 00:05:14,920 --> 00:05:18,400 Speaker 1: reference what that protein intake was a higher protein diet, 117 00:05:18,600 --> 00:05:21,200 Speaker 1: and I think, really because that looks different for everybody. 118 00:05:21,279 --> 00:05:23,320 Speaker 1: I mean, if you're fifty kilos versus one hundred and 119 00:05:23,360 --> 00:05:26,400 Speaker 1: fifty kilos, your protein requirements should be different. So I 120 00:05:26,400 --> 00:05:28,720 Speaker 1: think putting a blanket number and saying a high protein 121 00:05:28,760 --> 00:05:30,800 Speaker 1: diet means one hundred grams or two hundred grams or 122 00:05:30,839 --> 00:05:33,360 Speaker 1: whatever it might be is difficult because we all live 123 00:05:33,400 --> 00:05:36,040 Speaker 1: in different bodies. But it really did show that the 124 00:05:36,120 --> 00:05:39,400 Speaker 1: higher protein diet helps to prevent weight regain by really 125 00:05:39,440 --> 00:05:43,280 Speaker 1: activating a type of bacteria called lacto vacillas, and that 126 00:05:43,720 --> 00:05:46,600 Speaker 1: really showed that it helped to limit intestinal lipid absorption, 127 00:05:46,640 --> 00:05:49,440 Speaker 1: which is intestinal fat absorption. Now we must say that 128 00:05:49,480 --> 00:05:52,000 Speaker 1: there's a small little caveat in the study, being that 129 00:05:52,080 --> 00:05:54,240 Speaker 1: it was a rap based study, so obviously wraps are 130 00:05:54,320 --> 00:05:56,480 Speaker 1: very different to humans. But it is a sort of 131 00:05:56,520 --> 00:05:58,840 Speaker 1: an exciting new sort of research area, and I really 132 00:05:58,839 --> 00:06:01,240 Speaker 1: do think that it's not long before this sort of 133 00:06:01,279 --> 00:06:03,720 Speaker 1: research takes a leap into humans. It's something that's very 134 00:06:03,760 --> 00:06:06,240 Speaker 1: safe to do in humans. There's no sort of I 135 00:06:06,279 --> 00:06:09,280 Speaker 1: can't really see ethical reason involved in this, but I 136 00:06:09,400 --> 00:06:11,479 Speaker 1: just thought it was a nice little reminder that, you know, 137 00:06:11,600 --> 00:06:14,760 Speaker 1: protein intakes are important, particularly if you've done a faster, 138 00:06:15,000 --> 00:06:18,040 Speaker 1: stricter calorie type diet where you may have actually eaten 139 00:06:18,040 --> 00:06:20,560 Speaker 1: into your muscle mass a little bit. I think protein 140 00:06:20,560 --> 00:06:24,240 Speaker 1: intakes are something just to remember that they're very important 141 00:06:24,240 --> 00:06:27,600 Speaker 1: for society and also metabolically, and they help to preserve 142 00:06:27,600 --> 00:06:29,680 Speaker 1: our lean muscle mass over time as well. Well. 143 00:06:29,720 --> 00:06:32,600 Speaker 2: There's a couple of tricks with dietary protein. It helps 144 00:06:32,640 --> 00:06:36,480 Speaker 2: to reduce intestinal fat absorption at a molecular level as well. 145 00:06:36,560 --> 00:06:40,880 Speaker 2: It certainly regulates our insulin levels anglicose levels through the day, 146 00:06:41,000 --> 00:06:44,080 Speaker 2: so anecdotic, well not anecdotally, we know it helps to 147 00:06:44,240 --> 00:06:47,360 Speaker 2: manage hunger and appetite. But what I noticed with that 148 00:06:47,440 --> 00:06:50,359 Speaker 2: leanne is that it comes back to the observation that 149 00:06:50,400 --> 00:06:53,839 Speaker 2: it's convenient diets for you, because when people are really 150 00:06:53,880 --> 00:06:57,400 Speaker 2: focused in following a meal plan, you know reasonably strictly 151 00:06:57,440 --> 00:06:59,800 Speaker 2: and they have that very laser being focused on weight loss, 152 00:06:59,800 --> 00:07:02,840 Speaker 2: and they're ticking their macros each day, so they're eating 153 00:07:02,880 --> 00:07:04,679 Speaker 2: a certain amount of oats, they're eating a certain amount 154 00:07:04,720 --> 00:07:07,960 Speaker 2: of protein yogurt, or they're specifically choosing protein based bread, 155 00:07:08,040 --> 00:07:09,960 Speaker 2: or they're making a concerted effort to get up early 156 00:07:10,000 --> 00:07:12,040 Speaker 2: and make eggs in the morning to get that protein load. 157 00:07:12,560 --> 00:07:14,720 Speaker 2: But what happens for all of us, because we're human 158 00:07:14,880 --> 00:07:17,880 Speaker 2: and this is just a natural follow on effect, is 159 00:07:17,920 --> 00:07:20,720 Speaker 2: that when that focus is reduced because maybe you've reached goal, 160 00:07:21,480 --> 00:07:24,040 Speaker 2: maybe life's taken over. In another way is that you 161 00:07:24,080 --> 00:07:26,480 Speaker 2: know life, normal life kicks in again, and some days, 162 00:07:26,480 --> 00:07:28,040 Speaker 2: perhaps you don't have time to do those eggs in 163 00:07:28,120 --> 00:07:30,240 Speaker 2: the morning, or you know they didn't have the bread 164 00:07:30,240 --> 00:07:31,840 Speaker 2: that you needed, so you just got a different one 165 00:07:31,880 --> 00:07:34,280 Speaker 2: for a change, or you didn't pack your snack in 166 00:07:34,280 --> 00:07:36,080 Speaker 2: the afternoons, you just grab a piece of fruit. So 167 00:07:36,600 --> 00:07:39,680 Speaker 2: my observation is with clients that you actually have to 168 00:07:39,720 --> 00:07:43,000 Speaker 2: be quite mindful and organized to keep your protein levels 169 00:07:43,040 --> 00:07:46,160 Speaker 2: up through the day because most lunches you buy away 170 00:07:46,200 --> 00:07:47,680 Speaker 2: We're going to talk about lunch in a minute, but most 171 00:07:47,720 --> 00:07:49,960 Speaker 2: lunches you buy away from the home a high carbohydrate 172 00:07:50,560 --> 00:07:53,040 Speaker 2: and most snacks that you pick up, you know, on 173 00:07:53,080 --> 00:07:55,280 Speaker 2: the run, if you haven't taken something with you as 174 00:07:55,320 --> 00:07:57,720 Speaker 2: a bar is a bite, is a chip, They're much 175 00:07:57,760 --> 00:07:59,760 Speaker 2: higher in carbohydrate than they are in protein. So it 176 00:07:59,760 --> 00:08:02,160 Speaker 2: really requires that focus all the time to get it in. 177 00:08:02,240 --> 00:08:03,960 Speaker 2: And of course our body builders are very good at 178 00:08:03,960 --> 00:08:06,080 Speaker 2: doing that, and as you'll see them snacking on a 179 00:08:06,080 --> 00:08:08,600 Speaker 2: tin of tuna or a hard boiled egg. But I 180 00:08:08,640 --> 00:08:11,560 Speaker 2: think sometimes that is also an explanation, is we think 181 00:08:11,560 --> 00:08:13,600 Speaker 2: we're getting enough protein and we're still having a massive 182 00:08:13,640 --> 00:08:15,600 Speaker 2: piece of chicken or fish at night. But if you 183 00:08:15,640 --> 00:08:18,240 Speaker 2: actually map out those increments through the day, you're not 184 00:08:18,280 --> 00:08:20,840 Speaker 2: always tipping that ten twenty grams at snacks or twenty 185 00:08:20,840 --> 00:08:25,440 Speaker 2: thirty grams at meals, which perhaps are at a cellular 186 00:08:25,520 --> 00:08:27,800 Speaker 2: level and a hormone level. The amounts that of binding 187 00:08:27,800 --> 00:08:30,400 Speaker 2: those insulin receptors and keeping us nice and full, and 188 00:08:30,440 --> 00:08:33,480 Speaker 2: it's those daily food decisions that add up and ultimately 189 00:08:33,559 --> 00:08:35,560 Speaker 2: predict weight loss as opposed to the one offs that 190 00:08:35,600 --> 00:08:39,000 Speaker 2: we focus on instead. So to me, this research makes sense. 191 00:08:39,160 --> 00:08:41,439 Speaker 2: You know, it makes sense because when people aren't putting 192 00:08:41,440 --> 00:08:43,880 Speaker 2: a lot of attention to their diet. It is often 193 00:08:43,880 --> 00:08:46,200 Speaker 2: the protein that falls down and we're eating more fat 194 00:08:46,240 --> 00:08:47,520 Speaker 2: and more process carbohydrate. 195 00:08:47,880 --> 00:08:50,400 Speaker 1: And let's be honest, protein is expensive in these times 196 00:08:50,440 --> 00:08:53,360 Speaker 1: as well. You know, the cost of everything's rising, particularly protein. 197 00:08:53,559 --> 00:08:55,080 Speaker 1: I went into the shops to buy me are just 198 00:08:55,120 --> 00:08:56,760 Speaker 1: some steaks so she could have that for dinner the 199 00:08:56,760 --> 00:08:58,560 Speaker 1: other day, to get her iron and because ion's really 200 00:08:58,600 --> 00:09:01,160 Speaker 1: important for little babies, you know, for women as well, 201 00:09:01,640 --> 00:09:03,360 Speaker 1: And I nearly died at the cost of a piece 202 00:09:03,400 --> 00:09:04,480 Speaker 1: of steak. I was like, oh. 203 00:09:04,360 --> 00:09:05,959 Speaker 2: Goodness, you're gonna have some mints. 204 00:09:06,120 --> 00:09:09,000 Speaker 1: Was being smart with protein as well, exactly using things 205 00:09:09,040 --> 00:09:10,840 Speaker 1: like some mints, even if it's leaner, or if you 206 00:09:10,840 --> 00:09:12,959 Speaker 1: buy the mince that's not as lean, pouring off the 207 00:09:13,000 --> 00:09:15,160 Speaker 1: fat after you cook it, or using some legumes and 208 00:09:15,200 --> 00:09:17,680 Speaker 1: some tofu and some eggs. You know, there are cheaper 209 00:09:17,920 --> 00:09:20,600 Speaker 1: protein alternatives out there as well, So being quite smart. 210 00:09:20,840 --> 00:09:22,480 Speaker 1: But I did like how this study is sort of 211 00:09:22,559 --> 00:09:24,440 Speaker 1: rounded off, and I think it's just a really good 212 00:09:24,480 --> 00:09:27,200 Speaker 1: reminder of balanced eating it this time of year, like 213 00:09:27,240 --> 00:09:30,520 Speaker 1: we're marketed one hundred million diets under the sun in January. 214 00:09:30,840 --> 00:09:34,160 Speaker 1: So this professor of nutrition was interviewed in the end 215 00:09:34,200 --> 00:09:35,760 Speaker 1: of the study, and she said that there are really 216 00:09:35,800 --> 00:09:38,640 Speaker 1: five key points to keeping weight off long term, so 217 00:09:38,720 --> 00:09:40,880 Speaker 1: this is once you've sort of got the weight off, 218 00:09:41,120 --> 00:09:43,600 Speaker 1: and really her five key points, I mean, it's general 219 00:09:43,640 --> 00:09:45,679 Speaker 1: health messages, Susie, we talk about them all the time. 220 00:09:45,880 --> 00:09:48,320 Speaker 1: It was eating less processed foods, it's eating more fruits 221 00:09:48,360 --> 00:09:51,079 Speaker 1: and vegetables. It's walking at least eight thousand steps a day, 222 00:09:51,120 --> 00:09:53,320 Speaker 1: which is interesting because you know, people harp on about 223 00:09:53,320 --> 00:09:56,160 Speaker 1: the ten thousand, ten thousand. Let's be honest, that's very 224 00:09:56,280 --> 00:09:58,920 Speaker 1: unrealistic for a lot of people, particularly we have a 225 00:09:58,920 --> 00:10:00,839 Speaker 1: desk job. So I saw that she's aiming for a 226 00:10:00,880 --> 00:10:02,880 Speaker 1: little bit less makes it a little bit more achievable. 227 00:10:03,360 --> 00:10:05,959 Speaker 1: And her last two points were knowing your calorie needs 228 00:10:06,000 --> 00:10:09,240 Speaker 1: and tracking your calories, using a food out and cooking 229 00:10:09,240 --> 00:10:12,080 Speaker 1: it home instead of actually eating at restaurants. So all 230 00:10:12,280 --> 00:10:15,160 Speaker 1: very you know, balanced messages when you think about it 231 00:10:15,160 --> 00:10:17,400 Speaker 1: from a health perspective, like, nobody's actually going to be 232 00:10:17,400 --> 00:10:19,520 Speaker 1: able to lose weight and maintain it if you're ordering 233 00:10:19,559 --> 00:10:21,280 Speaker 1: uber eats every night, if you're sitting on the couch 234 00:10:21,320 --> 00:10:23,760 Speaker 1: every night, you're not doing any movement, you eat barely 235 00:10:23,800 --> 00:10:26,480 Speaker 1: any fruits and vegetables, you eat tons of process packet 236 00:10:26,480 --> 00:10:28,480 Speaker 1: foods and you have no idea how many calories you 237 00:10:28,520 --> 00:10:30,720 Speaker 1: actually consume. I don't think you have a hope of 238 00:10:30,880 --> 00:10:33,440 Speaker 1: losing any weight, let alone maintaining it. So the advice 239 00:10:33,520 --> 00:10:35,720 Speaker 1: is very balanced, but I think it's a timely reminder 240 00:10:35,760 --> 00:10:37,000 Speaker 1: at this timing year, isn't. 241 00:10:36,840 --> 00:10:38,480 Speaker 2: It It is? And you're right, you know, if I 242 00:10:38,520 --> 00:10:42,080 Speaker 2: was choosing my quick go to cost effective proteins, you're 243 00:10:42,120 --> 00:10:45,000 Speaker 2: absolutely right the tofu the eggs. I think an egg 244 00:10:45,040 --> 00:10:47,800 Speaker 2: works out about fifty cents apiece, so reasonable in the 245 00:10:47,840 --> 00:10:50,840 Speaker 2: household budget. Cottage cheese is another really good one, and 246 00:10:50,960 --> 00:10:53,680 Speaker 2: that's why I also landswing more of these protein bases 247 00:10:53,720 --> 00:10:55,880 Speaker 2: in breads. Now they can be process which we have 248 00:10:55,960 --> 00:10:59,040 Speaker 2: covered before, particularly looking at raps and things, but certainly 249 00:10:59,080 --> 00:11:01,880 Speaker 2: things like the seeded crackers and protein based cereals that 250 00:11:01,960 --> 00:11:04,680 Speaker 2: might have some protein powder through the more concentrated grains 251 00:11:04,720 --> 00:11:07,400 Speaker 2: and seeds. That can be another relatively inexpensive way to 252 00:11:07,440 --> 00:11:09,440 Speaker 2: increase your intake at the moment. Because I agree with 253 00:11:09,480 --> 00:11:12,199 Speaker 2: you one hundred percent. The lean meats, etc. Are really 254 00:11:12,559 --> 00:11:16,040 Speaker 2: quite expensive, but don't forget a supermarkets. If you go 255 00:11:16,080 --> 00:11:18,600 Speaker 2: after hours, you can get some deals and really scan 256 00:11:19,120 --> 00:11:21,560 Speaker 2: the supermarkets each week for what they're discounting. Now that 257 00:11:21,600 --> 00:11:24,079 Speaker 2: admittedly you don't get the half priced sale on the meat, 258 00:11:24,400 --> 00:11:26,520 Speaker 2: but sometimes they've got some lean cuts of things that 259 00:11:26,559 --> 00:11:28,559 Speaker 2: they'll do two for fifteen, so you're getting seven to 260 00:11:28,600 --> 00:11:31,840 Speaker 2: fifty and things. So it's worth really scanning for those 261 00:11:31,840 --> 00:11:35,959 Speaker 2: at the moment given how expensive things are. All right, Lenne, Well, 262 00:11:36,200 --> 00:11:38,439 Speaker 2: my job today's took a little bit about lunch. Now 263 00:11:38,920 --> 00:11:42,800 Speaker 2: it's lunchbox season. Lots of parents are talking about lunchbox snacks. 264 00:11:42,800 --> 00:11:44,640 Speaker 2: If you go to the supermarket, you'll see that there's 265 00:11:44,679 --> 00:11:48,440 Speaker 2: a heavy promotion around snack food for kids and lunchbox 266 00:11:48,480 --> 00:11:52,320 Speaker 2: fillers and such a huge focus on kids. But Leanne, 267 00:11:52,400 --> 00:11:54,520 Speaker 2: I like my clients to pack their own lunchbox, not 268 00:11:54,600 --> 00:11:58,040 Speaker 2: just for the kids. Because I find my clients and 269 00:11:58,080 --> 00:12:01,120 Speaker 2: you and I both primarily see women. My busy women 270 00:12:01,360 --> 00:12:03,920 Speaker 2: and I won't say mothers because it's all women, you know, 271 00:12:04,040 --> 00:12:06,000 Speaker 2: are busy. It doesn't matter if you've got kids or not. 272 00:12:06,000 --> 00:12:08,680 Speaker 2: They're often racing into big jobs or you know, juggling 273 00:12:08,760 --> 00:12:11,319 Speaker 2: jobs and family, or even at home juggling with the kids. 274 00:12:11,760 --> 00:12:14,280 Speaker 2: Everyone is really busy. And what I find with my 275 00:12:14,360 --> 00:12:18,640 Speaker 2: women is that they always are skipping lunch, and I think, 276 00:12:18,760 --> 00:12:21,240 Speaker 2: now we've spoken before that breakfast is the most important 277 00:12:21,240 --> 00:12:23,240 Speaker 2: meal of the day. You know, it's important to get 278 00:12:23,240 --> 00:12:25,960 Speaker 2: your dinner right, but actually mean, I personally think that 279 00:12:26,040 --> 00:12:27,959 Speaker 2: what you do in the day, that lunch meal is 280 00:12:28,000 --> 00:12:30,800 Speaker 2: really really important, particularly since we've had more and more 281 00:12:30,800 --> 00:12:33,240 Speaker 2: fasting regimes which see people skip breakfast or have a 282 00:12:33,280 --> 00:12:36,600 Speaker 2: late breakfast, or even have a lot of coffee, which 283 00:12:36,640 --> 00:12:38,640 Speaker 2: sort of takes the place at some of the breakfast meal. 284 00:12:38,920 --> 00:12:42,160 Speaker 2: So I find that if my clients don't have a 285 00:12:42,200 --> 00:12:46,200 Speaker 2: well balanced lunch that they take themselves, not only do 286 00:12:46,280 --> 00:12:48,440 Speaker 2: they tend to push their nutrition rate way back in 287 00:12:48,480 --> 00:12:50,240 Speaker 2: the day, so they have like a snack at of 288 00:12:50,240 --> 00:12:53,960 Speaker 2: eleven because they're hungry, which is inevitably not nutritionally balanced. 289 00:12:53,960 --> 00:12:57,080 Speaker 2: So it's biscuits or musli bars or sort of banana 290 00:12:57,080 --> 00:13:00,679 Speaker 2: bread or coffee, all that kind of process carbohydrate. And 291 00:13:00,720 --> 00:13:03,160 Speaker 2: then they grab their starving come too, and they grab 292 00:13:03,240 --> 00:13:05,560 Speaker 2: something on the go like grab some sushi or grab 293 00:13:05,640 --> 00:13:08,600 Speaker 2: some toast or a snap bar, and it means that 294 00:13:08,640 --> 00:13:11,040 Speaker 2: their nutrition is so poor through the day and it 295 00:13:11,080 --> 00:13:13,040 Speaker 2: has such a profound effect on the way they eat 296 00:13:13,040 --> 00:13:15,160 Speaker 2: for the remainder of the day. So I want us 297 00:13:15,160 --> 00:13:17,360 Speaker 2: to talk today about the importance of lunch, particularly for 298 00:13:17,400 --> 00:13:20,400 Speaker 2: my busy women. And I actually more and more I 299 00:13:20,400 --> 00:13:22,760 Speaker 2: am doing this. I get my clients to have two 300 00:13:22,840 --> 00:13:26,199 Speaker 2: lunches because I find they're hungry late morning, So rather 301 00:13:26,280 --> 00:13:29,120 Speaker 2: than have rubbish then and grab another coffee or something 302 00:13:29,200 --> 00:13:31,480 Speaker 2: just to tie them over, I would much rather they 303 00:13:31,520 --> 00:13:34,199 Speaker 2: have even half a lunch at that time, and then 304 00:13:34,240 --> 00:13:37,000 Speaker 2: the other half of a substantial balance meal at one 305 00:13:37,080 --> 00:13:39,520 Speaker 2: or two, and then often they're hung there full or 306 00:13:39,559 --> 00:13:41,720 Speaker 2: afternoon and they don't eat rubbish and snap through the 307 00:13:41,720 --> 00:13:43,680 Speaker 2: afternoon on the hummus and the rice crackers and the 308 00:13:43,679 --> 00:13:45,960 Speaker 2: protein snacks and all the other stuff that we grab 309 00:13:46,440 --> 00:13:49,880 Speaker 2: when we're really busy. Now, packing a lunch box for 310 00:13:49,880 --> 00:13:52,360 Speaker 2: busy people works really well, I find the night before 311 00:13:52,440 --> 00:13:54,440 Speaker 2: because you can either make a sandwich or wrap or 312 00:13:54,520 --> 00:13:57,520 Speaker 2: use your leftovers. So if you've done a stirfry, or 313 00:13:57,559 --> 00:14:00,000 Speaker 2: if you've got leftover pasta or a pie or whatever, 314 00:14:00,080 --> 00:14:02,120 Speaker 2: you can put a piece of that in the lunch 315 00:14:02,160 --> 00:14:03,960 Speaker 2: box so you're not then snacking on it later and 316 00:14:04,000 --> 00:14:06,720 Speaker 2: eating more than you should. Then you've got your compartment 317 00:14:06,800 --> 00:14:08,720 Speaker 2: for your cut up veggies or salad, so you've got 318 00:14:08,760 --> 00:14:11,160 Speaker 2: plenty of that bulk going in and then you've got 319 00:14:11,200 --> 00:14:13,520 Speaker 2: you little compartments lean for some sort of protein snack, 320 00:14:13,559 --> 00:14:15,240 Speaker 2: which could be hard bought eggs, or it could be 321 00:14:15,280 --> 00:14:17,120 Speaker 2: cheese and crackers, or it could be some protein bar 322 00:14:17,280 --> 00:14:20,600 Speaker 2: whatever that is. It maybe even tuna. But you've got 323 00:14:20,840 --> 00:14:24,360 Speaker 2: the nutritious lunch right through the day. You're not feeling guilty. 324 00:14:24,400 --> 00:14:26,400 Speaker 2: You're not buying it because, let's be honest, you're buying 325 00:14:26,400 --> 00:14:28,640 Speaker 2: a lunch. It's like twenty bucks at least, and it's 326 00:14:28,720 --> 00:14:31,440 Speaker 2: usually small salad and a drink for that, so it's 327 00:14:31,520 --> 00:14:34,640 Speaker 2: budget effective to take it. The calorie profile is much 328 00:14:34,640 --> 00:14:37,120 Speaker 2: better nutritionally, you're getting a lot less fat and calories 329 00:14:37,120 --> 00:14:39,840 Speaker 2: and a lot more nutrition. It's a real self care 330 00:14:40,360 --> 00:14:42,360 Speaker 2: rather than caring for everyone else and packing their lunch, 331 00:14:42,400 --> 00:14:44,520 Speaker 2: actually pack yours too, so you leave the house with 332 00:14:44,560 --> 00:14:47,120 Speaker 2: your nutrition on trap. You save a whole amount of 333 00:14:47,120 --> 00:14:48,880 Speaker 2: time and energy worrying about what you're going to eat 334 00:14:48,880 --> 00:14:50,800 Speaker 2: all day, and often huge amounts of money because you're 335 00:14:50,800 --> 00:14:53,640 Speaker 2: not snacking, and you know, you just feel good because 336 00:14:53,640 --> 00:14:55,600 Speaker 2: you've got yummy food that you've prepared at home. So 337 00:14:56,160 --> 00:14:58,080 Speaker 2: I'm here today to say bring back the lunch. And 338 00:14:58,120 --> 00:15:01,240 Speaker 2: I'm a big fan of the double lunch, particularly if 339 00:15:01,240 --> 00:15:03,480 Speaker 2: you're up very early in training and are pretty hungry 340 00:15:03,520 --> 00:15:05,440 Speaker 2: come ten thirty eleven am SAD. 341 00:15:05,480 --> 00:15:07,920 Speaker 1: I use a double lunch often for my clients, particularly 342 00:15:07,960 --> 00:15:12,520 Speaker 1: two I guess backgrounds, one being teachers, because they get 343 00:15:12,560 --> 00:15:15,080 Speaker 1: that sort of ten kind of ten thirty eleven break 344 00:15:15,200 --> 00:15:17,160 Speaker 1: and then like another one around like one o'clock, and 345 00:15:17,200 --> 00:15:19,000 Speaker 1: they're kind of like, do I eat on both? Do 346 00:15:19,040 --> 00:15:20,960 Speaker 1: I not eat like? And by the time they don't 347 00:15:21,040 --> 00:15:23,000 Speaker 1: if they sort of have a mini morning tea by 348 00:15:23,040 --> 00:15:24,920 Speaker 1: the time one o'clock rolls around. A lot of teachers 349 00:15:24,920 --> 00:15:26,560 Speaker 1: are up quite early, they're at school by sort of 350 00:15:26,600 --> 00:15:30,200 Speaker 1: seven seven thirty. They're so hungry by lunchtime. Therefore they 351 00:15:30,200 --> 00:15:33,120 Speaker 1: then overread at lunchtime or they're just grazing and snacking 352 00:15:33,120 --> 00:15:35,520 Speaker 1: in all the stuff that's in the teaching staff room, 353 00:15:35,560 --> 00:15:37,720 Speaker 1: like the biscuits and the favorites and the you know, 354 00:15:37,760 --> 00:15:39,880 Speaker 1: the chocolates and that sort of thing. So I use 355 00:15:39,920 --> 00:15:42,040 Speaker 1: it a lot for my teachers those like smaller about 356 00:15:42,080 --> 00:15:44,440 Speaker 1: double lunches, and also for a lot of my nurses 357 00:15:44,480 --> 00:15:46,760 Speaker 1: and doctors as well, and people who work with shift work, 358 00:15:46,800 --> 00:15:49,640 Speaker 1: because often they get very confused with the shift work 359 00:15:49,680 --> 00:15:51,600 Speaker 1: and the timing and they're like, well, it's nighttime, am 360 00:15:51,600 --> 00:15:53,520 Speaker 1: I eating? Do I have a bigger meal? So I 361 00:15:53,520 --> 00:15:56,000 Speaker 1: think that those lunch boxes can work really well for 362 00:15:56,360 --> 00:15:58,400 Speaker 1: those people on shift work as well, because I think 363 00:15:58,400 --> 00:16:02,200 Speaker 1: those consistent meals, particularly through the night, is very important 364 00:16:02,280 --> 00:16:05,400 Speaker 1: because otherwise there's just so much stuff around. Particular, if 365 00:16:05,440 --> 00:16:06,920 Speaker 1: you work in a hospital. You know, I spent many 366 00:16:07,000 --> 00:16:09,720 Speaker 1: years working in a hospital, there is a tin of 367 00:16:09,760 --> 00:16:13,240 Speaker 1: biscuits or a box of chocolates on every ward, on 368 00:16:13,280 --> 00:16:16,080 Speaker 1: every corner of every ward that you enter, let alone, 369 00:16:16,120 --> 00:16:18,280 Speaker 1: you walk into the stuff, you know, cafeterias or the 370 00:16:18,280 --> 00:16:21,280 Speaker 1: staff rooms on the different wards as well, there is 371 00:16:21,320 --> 00:16:24,120 Speaker 1: just food everywhere. There's a vending machine. On every corner, 372 00:16:24,120 --> 00:16:27,000 Speaker 1: there's a cafeteria, there's a coffee car. There's ridiculous the 373 00:16:27,000 --> 00:16:29,880 Speaker 1: amount of food that's around. And my other tip, particularly 374 00:16:29,920 --> 00:16:32,120 Speaker 1: if you're someone that works on the roads, you're driving 375 00:16:32,200 --> 00:16:34,160 Speaker 1: your you know, in and out of dropping in on clients, 376 00:16:34,160 --> 00:16:36,040 Speaker 1: that sort of thing on the road a lot. My 377 00:16:36,040 --> 00:16:38,240 Speaker 1: brother's a perfect example. He's a sparky so he goes 378 00:16:38,240 --> 00:16:40,840 Speaker 1: around and you know, fixes everyone's electrical problems. He's in 379 00:16:40,840 --> 00:16:42,520 Speaker 1: and out of households all day long, he's on the 380 00:16:42,600 --> 00:16:44,800 Speaker 1: road all day long. His game changer. He used to 381 00:16:44,800 --> 00:16:46,480 Speaker 1: buy his lunch a lot because he just couldn't keep 382 00:16:46,480 --> 00:16:48,240 Speaker 1: it cold. So what he does is he takes an 383 00:16:48,280 --> 00:16:50,200 Speaker 1: ice breck in his little He's got this little eski 384 00:16:50,400 --> 00:16:53,040 Speaker 1: and he also has this like Thermo smug where he'll 385 00:16:53,080 --> 00:16:55,600 Speaker 1: heat up leftovers like a curry or a stir fry, 386 00:16:55,720 --> 00:16:57,800 Speaker 1: whatever it might be, put in that them as smug 387 00:16:57,840 --> 00:17:01,120 Speaker 1: and it stays hot for hours. So using those two things, 388 00:17:01,160 --> 00:17:02,880 Speaker 1: like an ice pack or a Thermos mug to keep 389 00:17:02,880 --> 00:17:05,520 Speaker 1: food hot and cold really makes it appealing by the 390 00:17:05,600 --> 00:17:07,440 Speaker 1: time you go to eat it three, four, five, six 391 00:17:07,520 --> 00:17:09,439 Speaker 1: hours later. So I think for a lot of people 392 00:17:09,440 --> 00:17:11,280 Speaker 1: they're like, well, I don't take a lunch boxes, I 393 00:17:11,280 --> 00:17:13,280 Speaker 1: don't like sandwiches, or I don't want to soggy wrapped 394 00:17:13,280 --> 00:17:16,119 Speaker 1: three hours later. But being smart with things and keeping 395 00:17:16,160 --> 00:17:18,480 Speaker 1: things cold properly with an nice couple of ice bricks, 396 00:17:18,720 --> 00:17:21,040 Speaker 1: or keeping them really warm if you prefer like a 397 00:17:21,040 --> 00:17:23,280 Speaker 1: hot meal at lunch, which I definitely do. Particularly when 398 00:17:23,280 --> 00:17:25,200 Speaker 1: I used to work at the hospital, the air co 399 00:17:25,200 --> 00:17:27,960 Speaker 1: on was freezing, like I would wear stocking, like two 400 00:17:27,960 --> 00:17:30,440 Speaker 1: pairs of stockings and a jumper. So I always would 401 00:17:30,480 --> 00:17:31,920 Speaker 1: have a hot meal for lunch and then I'd come 402 00:17:31,920 --> 00:17:33,640 Speaker 1: home and have salad because I didn't have air con 403 00:17:33,680 --> 00:17:35,600 Speaker 1: in one of the apartments that I was renting, so 404 00:17:35,600 --> 00:17:37,480 Speaker 1: I'd like have my hot meal lunch and my light 405 00:17:37,560 --> 00:17:39,840 Speaker 1: salad at dinner time. So I think it's just being 406 00:17:39,880 --> 00:17:42,640 Speaker 1: smart with those lunchbox choices as well, and making sure 407 00:17:42,640 --> 00:17:45,679 Speaker 1: you're storing and sort of heating or reheating food properly 408 00:17:45,680 --> 00:17:47,600 Speaker 1: so it's appealing by the time you go to eat it. 409 00:17:47,720 --> 00:17:49,840 Speaker 2: That thermos is such a good idea. I didn't even think. 410 00:17:49,880 --> 00:17:52,960 Speaker 2: But one of my friends she packs her little boys 411 00:17:53,119 --> 00:17:55,960 Speaker 2: like Simone log. You know how delicious Simone log Like 412 00:17:56,000 --> 00:17:57,640 Speaker 2: sausage rolls and pies. 413 00:17:57,359 --> 00:17:59,160 Speaker 1: Are little pies. Yeah. 414 00:17:59,200 --> 00:18:01,919 Speaker 2: Now they are pastry based, so they're not the healthiest 415 00:18:01,920 --> 00:18:03,840 Speaker 2: of food, but they are delicious. If you've had the 416 00:18:03,920 --> 00:18:06,200 Speaker 2: chicken pie on any conscious flights, I can just highly 417 00:18:06,200 --> 00:18:09,159 Speaker 2: recommend it, like they are delicious. So she hates the 418 00:18:09,280 --> 00:18:11,639 Speaker 2: sausage rolls and piety pies for her little boys and 419 00:18:11,680 --> 00:18:13,680 Speaker 2: puts them in the thermoce and they're warm and they 420 00:18:13,680 --> 00:18:15,760 Speaker 2: have them at their lunch. Just brilliant. I love that, 421 00:18:15,880 --> 00:18:17,919 Speaker 2: which I could do because I've got those thermoces in 422 00:18:18,000 --> 00:18:20,199 Speaker 2: my cupboard as well. So that's a great idea for 423 00:18:20,280 --> 00:18:22,000 Speaker 2: warm food. I didn't even think of that. I love it. 424 00:18:22,080 --> 00:18:24,159 Speaker 1: I had a friend in high school and there was 425 00:18:24,160 --> 00:18:25,520 Speaker 1: like a group of us that had, you know, mums 426 00:18:25,560 --> 00:18:27,399 Speaker 1: who packed out lunchbox and another group who just got 427 00:18:27,440 --> 00:18:30,000 Speaker 1: touch shop money every day. And of those lunchboxes, I 428 00:18:30,000 --> 00:18:31,920 Speaker 1: remember one of my friends I never used to trade 429 00:18:31,920 --> 00:18:34,080 Speaker 1: because my mum's lunchbox was like epic, like I would 430 00:18:34,119 --> 00:18:34,679 Speaker 1: never trade my. 431 00:18:34,720 --> 00:18:36,560 Speaker 2: Mom's lunchbox shout out to so fist. 432 00:18:36,400 --> 00:18:38,840 Speaker 1: Shot to fit. Well one are my friends. Occasionally I 433 00:18:38,880 --> 00:18:40,960 Speaker 1: was like, yeah, okay, we could trade today. Her mum 434 00:18:41,040 --> 00:18:43,320 Speaker 1: used to make her like I think they call them jaffles. 435 00:18:43,320 --> 00:18:46,200 Speaker 1: It was like like a toasted sandwich with baked beans 436 00:18:46,200 --> 00:18:47,600 Speaker 1: and cheese in the middle. She dial it in the 437 00:18:47,600 --> 00:18:50,080 Speaker 1: toasted sandwich maker in the morning, wrap it in ol foil, 438 00:18:50,200 --> 00:18:51,960 Speaker 1: and it would still be like really warm by the 439 00:18:51,960 --> 00:18:54,159 Speaker 1: time we got to first break. It was amazing, like 440 00:18:54,200 --> 00:18:56,560 Speaker 1: in winter. I was like, yeah, sure thing, I will 441 00:18:56,600 --> 00:19:00,000 Speaker 1: trade my delicious like roast beef vegetable sandwich with you 442 00:19:00,080 --> 00:19:01,520 Speaker 1: because she got a jaffle every day. 443 00:19:01,600 --> 00:19:03,240 Speaker 2: A jaff well, that's a great idea. 444 00:19:03,280 --> 00:19:03,680 Speaker 1: I love. 445 00:19:03,720 --> 00:19:04,639 Speaker 2: A jaho does. 446 00:19:04,480 --> 00:19:06,000 Speaker 1: Something and you wrap it in al foil and it 447 00:19:06,040 --> 00:19:07,000 Speaker 1: stayed so warm. 448 00:19:07,280 --> 00:19:09,439 Speaker 2: Anyone who grew up in the eighties, you grew up 449 00:19:09,480 --> 00:19:10,320 Speaker 2: with a jaffor makeup. 450 00:19:10,400 --> 00:19:12,560 Speaker 1: It's the best, so good, I know. So I think 451 00:19:12,680 --> 00:19:15,480 Speaker 1: making food appealing, particularly for you know, for our kids, 452 00:19:15,480 --> 00:19:17,359 Speaker 1: it's great. We make them in funny shapes. You know, 453 00:19:17,400 --> 00:19:20,040 Speaker 1: we do sandwiches that look like penguins. I was looking 454 00:19:20,080 --> 00:19:22,240 Speaker 1: at all this lunchbox inspo the other day because me 455 00:19:22,359 --> 00:19:23,600 Speaker 1: is at the stage where if we go out now 456 00:19:23,600 --> 00:19:25,920 Speaker 1: I have to take food for her because girl gets hungry. 457 00:19:26,600 --> 00:19:28,880 Speaker 1: As I was looking at some like lunchbox inspo for her. 458 00:19:29,080 --> 00:19:30,600 Speaker 1: But I think for adults as well, we have to 459 00:19:30,600 --> 00:19:32,639 Speaker 1: make our food appealing. Or you know what happens. You 460 00:19:32,640 --> 00:19:35,000 Speaker 1: get to lunchtime and you think, I don't want my cold, 461 00:19:35,000 --> 00:19:37,280 Speaker 1: soggy tuna wrap. I'm gonna go buy my food. And 462 00:19:37,280 --> 00:19:38,760 Speaker 1: that's what happens to most of us. We just we 463 00:19:38,800 --> 00:19:40,919 Speaker 1: take it with us. It's not appealing, or it's the 464 00:19:40,960 --> 00:19:43,639 Speaker 1: same soggy tuna salad boar days in a row and 465 00:19:43,640 --> 00:19:45,359 Speaker 1: by Thursday, we're like, yeah, I'm not doing that. I'm 466 00:19:45,359 --> 00:19:46,200 Speaker 1: gonna get some curry. 467 00:19:46,440 --> 00:19:47,960 Speaker 2: Yeah, so true. And that's why I like some of 468 00:19:48,000 --> 00:19:50,040 Speaker 2: those baked dishes like curries that you can do with 469 00:19:50,080 --> 00:19:53,359 Speaker 2: quliflower eyes or even a pie maybe fillow pastry and 470 00:19:53,359 --> 00:19:55,400 Speaker 2: then you heat them up. They're delicious. You look forward 471 00:19:55,440 --> 00:19:57,679 Speaker 2: to it and you've had that satisfying lunch, and you 472 00:19:57,760 --> 00:20:00,159 Speaker 2: will be surprised that no longer do you you have 473 00:20:00,200 --> 00:20:03,040 Speaker 2: those terrible need for junk food all afternoon when you've 474 00:20:03,040 --> 00:20:06,480 Speaker 2: had that nutritious, satisfying, tasty lunch. And often it's the 475 00:20:06,520 --> 00:20:08,639 Speaker 2: food we prepare at home. It's so much nicer than 476 00:20:08,680 --> 00:20:10,760 Speaker 2: the stuff we're paying a fortune far away from the home, 477 00:20:10,960 --> 00:20:11,240 Speaker 2: kind of. 478 00:20:12,359 --> 00:20:15,040 Speaker 1: And then our final segment of the show talking about food. 479 00:20:15,560 --> 00:20:18,879 Speaker 1: A big listener question we've had multiple times this week, Susie, 480 00:20:18,960 --> 00:20:22,040 Speaker 1: I shouldn't love because it's something that's very apparent at 481 00:20:22,040 --> 00:20:24,200 Speaker 1: this time of year, Like we're marketed, you know what, 482 00:20:24,280 --> 00:20:27,119 Speaker 1: ten times a day, particularly through Facebook. I never do it, 483 00:20:27,119 --> 00:20:29,480 Speaker 1: but I've started hitting the little X mark and saying 484 00:20:29,480 --> 00:20:31,280 Speaker 1: I don't want to be marketed this ad. It's really 485 00:20:31,280 --> 00:20:33,879 Speaker 1: annoying me right now. It's all about detoxing. It's like 486 00:20:33,920 --> 00:20:35,960 Speaker 1: what detox or diet? Can I join it this time 487 00:20:36,000 --> 00:20:38,120 Speaker 1: of year? So a couple of listener questions that were 488 00:20:38,119 --> 00:20:40,560 Speaker 1: really wanting to know, like does detoxing work? And should 489 00:20:40,560 --> 00:20:43,240 Speaker 1: I be doing it after a big like holiday season. 490 00:20:43,640 --> 00:20:45,480 Speaker 1: And I think for a lot of people, the appeal 491 00:20:45,600 --> 00:20:47,960 Speaker 1: is there. You know, it's a quick way to get 492 00:20:48,000 --> 00:20:49,960 Speaker 1: off a couple of kilos. It makes you feel better 493 00:20:50,000 --> 00:20:52,000 Speaker 1: inside out because a lot of the times it's a 494 00:20:52,080 --> 00:20:54,879 Speaker 1: juice cleanse for seven days, or it's a really restrictive 495 00:20:54,880 --> 00:20:57,359 Speaker 1: protocol where you just have shakesaw a lot of times 496 00:20:57,359 --> 00:20:59,760 Speaker 1: it's a very restrictive protocol. You don't really eat a 497 00:20:59,760 --> 00:21:01,840 Speaker 1: lot of times, it's just fluid going in for sort 498 00:21:01,840 --> 00:21:05,439 Speaker 1: of seven fourteen days. And people generally do feel better 499 00:21:05,480 --> 00:21:09,120 Speaker 1: afterwards because they naturally feel lighter because yeah, they weigh 500 00:21:09,200 --> 00:21:11,680 Speaker 1: less because they lose a lot of muscle mass and water. 501 00:21:12,280 --> 00:21:16,040 Speaker 1: But I will say that there's zero medical need to 502 00:21:16,160 --> 00:21:19,479 Speaker 1: detox if you have functioning kidneys and liver. Our bodies 503 00:21:19,480 --> 00:21:23,440 Speaker 1: are designed to detox all of the crap you potentially 504 00:21:23,600 --> 00:21:26,879 Speaker 1: over eight at Christmas, the alcohol, the processed food. It's 505 00:21:26,920 --> 00:21:29,040 Speaker 1: like we're in your human we all sort of indulged 506 00:21:29,080 --> 00:21:31,120 Speaker 1: a little bit, probably a little bit too much. Their 507 00:21:31,119 --> 00:21:34,639 Speaker 1: body is very brilliant. It will naturally detox all of 508 00:21:34,680 --> 00:21:37,240 Speaker 1: that stuff. Actually, you might not feel great, but the 509 00:21:37,240 --> 00:21:39,240 Speaker 1: body is getting rid of it and it's processing it 510 00:21:39,240 --> 00:21:40,800 Speaker 1: in its own way. Now, if you don't have a 511 00:21:40,840 --> 00:21:43,720 Speaker 1: functioning liver and kidney, you absolutely need to seek medical advice, 512 00:21:43,760 --> 00:21:45,919 Speaker 1: and if you do, the body will be detoxing it 513 00:21:46,000 --> 00:21:48,440 Speaker 1: for you. So there's no medical need. But I do 514 00:21:48,520 --> 00:21:51,360 Speaker 1: see the appeal. People like it, they feel better. It's 515 00:21:51,359 --> 00:21:55,399 Speaker 1: a structure. I mean often they're very expensive. But the 516 00:21:55,480 --> 00:21:57,400 Speaker 1: thing that you need to be mindful loss. A lot 517 00:21:57,440 --> 00:22:00,520 Speaker 1: of the weight that you lose on detox is, like 518 00:22:00,760 --> 00:22:02,960 Speaker 1: you know, for most people it's three four five kilos 519 00:22:02,960 --> 00:22:06,240 Speaker 1: in a week. Like it's it's very motivational to see 520 00:22:06,240 --> 00:22:08,120 Speaker 1: that on a scale, And I can see the appeal, 521 00:22:08,160 --> 00:22:09,959 Speaker 1: but you need to understand that a lot of that 522 00:22:10,400 --> 00:22:13,080 Speaker 1: is water weight, alcohol weight, and muscle. When you're eating 523 00:22:13,119 --> 00:22:16,440 Speaker 1: overly processed foods, you're eating you're drinking tons of alcohol, 524 00:22:16,480 --> 00:22:19,240 Speaker 1: and you're eating a lot of salt and so carbi foods. 525 00:22:19,560 --> 00:22:22,120 Speaker 1: Your body's storing a lot of that in its muscles, 526 00:22:22,119 --> 00:22:24,439 Speaker 1: in its glucose stores and it's just holding onto it. 527 00:22:24,480 --> 00:22:26,760 Speaker 1: You might feel quite bloated and puffy at this time 528 00:22:26,800 --> 00:22:29,080 Speaker 1: of year. That's just normal. If you just get back 529 00:22:29,080 --> 00:22:32,040 Speaker 1: to general, healthy, balanced eating, the body will let go 530 00:22:32,119 --> 00:22:33,800 Speaker 1: of that in a week or two. So a lot 531 00:22:33,840 --> 00:22:36,320 Speaker 1: of what you tend to lose the first couple of kilos, 532 00:22:36,359 --> 00:22:39,200 Speaker 1: and for some people it honestly is three to five kilos. 533 00:22:39,400 --> 00:22:41,280 Speaker 1: It's not fat loss, though a lot of it is water, 534 00:22:41,400 --> 00:22:44,280 Speaker 1: alcohol and muscle loss. And the muscle loss is what's 535 00:22:44,320 --> 00:22:48,240 Speaker 1: more detrimental to you metabolism long term. So often they're expensive, 536 00:22:48,280 --> 00:22:50,720 Speaker 1: they're restrictive, they're not needed, and they often lead to 537 00:22:50,760 --> 00:22:52,760 Speaker 1: weight regain. A lot of people will lose three to 538 00:22:52,760 --> 00:22:55,480 Speaker 1: five kilos in a week come off it because these 539 00:22:55,520 --> 00:22:57,640 Speaker 1: things are so restrictive you can't actually stay on them, 540 00:22:57,760 --> 00:22:59,280 Speaker 1: and then all the weight comes back on again, or 541 00:22:59,320 --> 00:23:02,800 Speaker 1: most of it comes back on again. So my response 542 00:23:02,840 --> 00:23:04,679 Speaker 1: would be save your money this time of year, go 543 00:23:04,800 --> 00:23:07,240 Speaker 1: for a balanced approach. Sure the weight loss might take 544 00:23:07,240 --> 00:23:09,760 Speaker 1: a little bit longer, but don't be impatient, like I 545 00:23:09,800 --> 00:23:11,439 Speaker 1: think for a lot of us, if we came two 546 00:23:11,520 --> 00:23:14,000 Speaker 1: kilos over December, give us a whole month to get 547 00:23:14,040 --> 00:23:15,800 Speaker 1: it back off again. Don't try and get two to 548 00:23:15,840 --> 00:23:17,879 Speaker 1: five kilos off in a week. If it took us 549 00:23:17,880 --> 00:23:19,639 Speaker 1: a whole month to put it on over December, if 550 00:23:19,640 --> 00:23:22,520 Speaker 1: we went to you know, six different social functions and 551 00:23:22,560 --> 00:23:24,600 Speaker 1: didn't exercise at the gym for a whole month, we're 552 00:23:24,600 --> 00:23:26,600 Speaker 1: not going to make any miracles in a week. I 553 00:23:26,600 --> 00:23:29,520 Speaker 1: think when it like, weight comes on so much easier 554 00:23:29,560 --> 00:23:31,879 Speaker 1: than it comes off, So give yourself a double the 555 00:23:31,920 --> 00:23:33,520 Speaker 1: amount of time to get it off that it took 556 00:23:33,560 --> 00:23:34,920 Speaker 1: you to put it on. And I think that's a 557 00:23:34,920 --> 00:23:38,040 Speaker 1: pretty realistic message at this time of year. 558 00:23:38,400 --> 00:23:40,040 Speaker 2: I just think if it's tugo as who true it 559 00:23:40,119 --> 00:23:42,159 Speaker 2: usually is, and they're expensive and when you look at them, 560 00:23:42,200 --> 00:23:44,480 Speaker 2: they're usually just lots of fluid and like you describe 561 00:23:44,560 --> 00:23:47,920 Speaker 2: like juice fast. I think, you know, if people feel 562 00:23:47,920 --> 00:23:50,000 Speaker 2: like they've overdone things, you can do your own mini 563 00:23:50,040 --> 00:23:52,600 Speaker 2: detos at home. And that's just the use of the word. 564 00:23:52,600 --> 00:23:55,880 Speaker 2: Whether you call it diet, reset, reboot, kick start, they're 565 00:23:55,880 --> 00:23:58,439 Speaker 2: all the same thing. You just have to eat lightly 566 00:23:58,480 --> 00:24:00,280 Speaker 2: for a few days. You know, if you swap dinner 567 00:24:00,320 --> 00:24:03,520 Speaker 2: for a super a salad with sim lean protein in it. Again, 568 00:24:03,560 --> 00:24:06,680 Speaker 2: if you swap breakfast for a playing yogurt with fruit 569 00:24:06,760 --> 00:24:09,360 Speaker 2: or a small fruit salad or a veggie juice, and 570 00:24:09,440 --> 00:24:11,320 Speaker 2: you know, you have your own detox. You know, it's 571 00:24:11,359 --> 00:24:13,800 Speaker 2: not actually that difficult to do. And it was funny 572 00:24:13,800 --> 00:24:14,960 Speaker 2: a she I was just walking with a friend of 573 00:24:15,000 --> 00:24:18,240 Speaker 2: mine and she said that she was off coffee for 574 00:24:18,320 --> 00:24:21,200 Speaker 2: a month. And I was like, oh, here we go, 575 00:24:21,359 --> 00:24:24,120 Speaker 2: Like I can't even go for a walk without being 576 00:24:24,240 --> 00:24:28,280 Speaker 2: you know, people going on about their detoxes, and I 577 00:24:28,400 --> 00:24:30,840 Speaker 2: just I listened to her, didn't say anything, and she said, yeah, 578 00:24:30,880 --> 00:24:34,040 Speaker 2: the reason because she said I'm off coffee and alcohol 579 00:24:34,160 --> 00:24:38,600 Speaker 2: for January. And I was like, okay, because she loves coffee. 580 00:24:38,640 --> 00:24:40,440 Speaker 2: And I was thinking, like why do that, She's self 581 00:24:40,480 --> 00:24:43,920 Speaker 2: life so hard already. She said to me, actually, I'm 582 00:24:43,960 --> 00:24:47,720 Speaker 2: doing it because I'm not sleeping very well. And I'm 583 00:24:47,760 --> 00:24:50,040 Speaker 2: thinking that it's a mixture of the caffeine. And what 584 00:24:50,080 --> 00:24:51,959 Speaker 2: I'm going to do is go back to a coffee 585 00:24:52,000 --> 00:24:55,240 Speaker 2: a day. But I just want that period of time 586 00:24:55,480 --> 00:24:59,000 Speaker 2: to see how I respond. And I thought that makes 587 00:24:59,040 --> 00:25:01,520 Speaker 2: sense to me. That's that's a way of approaching a 588 00:25:01,520 --> 00:25:05,600 Speaker 2: big behavior change. So for her to cut out the 589 00:25:05,680 --> 00:25:07,919 Speaker 2: coffee was better to do it in a very strict 590 00:25:07,920 --> 00:25:11,119 Speaker 2: way initially and then reintroduce it. So I think that 591 00:25:11,280 --> 00:25:13,880 Speaker 2: you know, there are ways to change behavior that may 592 00:25:13,920 --> 00:25:16,199 Speaker 2: suit you, which may include a detox or going off 593 00:25:16,320 --> 00:25:19,520 Speaker 2: something absolutely, but you've got to have a reason for 594 00:25:19,600 --> 00:25:21,359 Speaker 2: doing it. You know, she's got a reason in the 595 00:25:21,400 --> 00:25:23,120 Speaker 2: sense that she's trying to see if it helps us sleep, 596 00:25:23,160 --> 00:25:25,520 Speaker 2: which is a reasonable, a good reason to be doing it, 597 00:25:26,280 --> 00:25:28,840 Speaker 2: and that's a way that she's worked out it's going 598 00:25:28,880 --> 00:25:30,720 Speaker 2: to work for her. I like that, whereas I think 599 00:25:30,760 --> 00:25:34,879 Speaker 2: people do a detox for a day, a week, a 600 00:25:34,960 --> 00:25:39,119 Speaker 2: month and they don't change anything anyway. So that's the 601 00:25:39,160 --> 00:25:41,359 Speaker 2: annoying thing. That's when you're on and off all the time. 602 00:25:41,520 --> 00:25:43,320 Speaker 2: So first of all, you don't have to pay for 603 00:25:43,359 --> 00:25:46,040 Speaker 2: an expensive detox. Someone's making a lot of money off it. 604 00:25:46,680 --> 00:25:49,080 Speaker 2: You can easily clean out your diet just by cutting 605 00:25:49,119 --> 00:25:52,320 Speaker 2: down on the processed food and junk food and you know, 606 00:25:52,400 --> 00:25:55,200 Speaker 2: eat mainly veggies for a week or two. You'll get 607 00:25:55,320 --> 00:25:58,280 Speaker 2: exactly the same results without having to pay for anything. 608 00:25:58,960 --> 00:26:01,120 Speaker 2: And we've covered before or some of them. I would 609 00:26:01,160 --> 00:26:03,359 Speaker 2: even say dangerous, you know, I think a juice fast 610 00:26:03,440 --> 00:26:06,560 Speaker 2: is actually quite dangerous, particularly for busy women. It's completely 611 00:26:06,600 --> 00:26:09,720 Speaker 2: deficient in protein and should not be followed for any 612 00:26:09,760 --> 00:26:13,440 Speaker 2: extended period of time. So I think, you know, finally, 613 00:26:13,440 --> 00:26:15,960 Speaker 2: if you're going to pay money for something, make sure 614 00:26:16,000 --> 00:26:17,840 Speaker 2: there's an evidence based to it, and at least you're 615 00:26:17,840 --> 00:26:20,480 Speaker 2: doing it properly. You know, if you're going to do shakes, 616 00:26:20,520 --> 00:26:23,320 Speaker 2: at least do a proper shake you know that's reputable brand, 617 00:26:23,359 --> 00:26:24,960 Speaker 2: and do it the right way with the right amount 618 00:26:24,960 --> 00:26:27,880 Speaker 2: of salad and vegetable compliment it. You know, at least 619 00:26:27,960 --> 00:26:30,160 Speaker 2: make sure the programs are not being sold by some 620 00:26:30,400 --> 00:26:34,200 Speaker 2: private company or weight loss guru who's making a lot 621 00:26:34,200 --> 00:26:37,199 Speaker 2: of money and actually is possibly doing more damage than 622 00:26:37,280 --> 00:26:37,920 Speaker 2: good long. 623 00:26:37,840 --> 00:26:41,119 Speaker 1: Term very important, reminded this time of year. All right, 624 00:26:41,160 --> 00:26:42,520 Speaker 1: So is it that brings us to the end of 625 00:26:42,560 --> 00:26:45,840 Speaker 1: another episode of The Nutrition Couch. If you guys haven't 626 00:26:45,840 --> 00:26:48,080 Speaker 1: done so ready, we would appreciate if you subscribe to 627 00:26:48,080 --> 00:26:50,359 Speaker 1: the podcast. That way you don't miss any of our episodes. 628 00:26:50,520 --> 00:26:51,000 Speaker 2: Don't forget. 629 00:26:51,000 --> 00:26:54,040 Speaker 1: We've also got our live event recording which is on hormones, 630 00:26:54,080 --> 00:26:56,520 Speaker 1: gut health and fat loss, available on our website, The 631 00:26:56,560 --> 00:27:00,159 Speaker 1: Nutrition Couch. We've got our new supermarket product Guard with 632 00:27:00,200 --> 00:27:03,360 Speaker 1: over one hundred and thirty of our favorite supermarket brands 633 00:27:03,480 --> 00:27:06,280 Speaker 1: that will help you navigate to the supermarket product shelves 634 00:27:06,280 --> 00:27:08,560 Speaker 1: to find the healthy ass options and save you hours 635 00:27:08,600 --> 00:27:11,680 Speaker 1: in the supermarket doing it yourselves. That is also available 636 00:27:11,720 --> 00:27:14,240 Speaker 1: on the nutritioncouch dot com. We will catch you guys 637 00:27:14,280 --> 00:27:14,640 Speaker 1: next week. 638 00:27:14,720 --> 00:27:16,840 Speaker 2: Have a good week, Have a great week.