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Speaker 1: Are you a rule lover or a rule breaker?

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Speaker 2: Some of us really like rules. They can provide boundaries

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Speaker 2: and make decisions easier. Well, then there's others who actually

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Speaker 2: hate them and find that it ignites a desire to

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Speaker 2: do exactly the opposite of what the rule suggests as

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Speaker 2: an active deviance. So in today's episode of The Nutrition

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Speaker 2: Couch podcast, Leanne and I have an open and honest

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Speaker 2: discussion about where we see rules fitting in the role

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Speaker 2: of diet and nutrition and are they helpful or not

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Speaker 2: so helpful, And we also share some of our non

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Speaker 2: negotiables when it comes to our own dietary rules. Hi,

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Speaker 2: I'm Susie Burrow and on Liam Moore, and we bring

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Speaker 2: you The Nutrition Couch, a bi weekly podcast that keeps

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Speaker 2: you up to date on everything you need to.

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Speaker 1: Know in the world of nutrition as well as diet rules.

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Speaker 2: Leanna and I talk about the hardest phase of weight

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Speaker 2: loss and how we help our clients to move through it,

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Speaker 2: and our listener question comes from one of Leanne's own

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Speaker 2: clients who wanted to know how she can encourage her

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Speaker 2: family to include more plant based meals.

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Speaker 1: In their diet each week.

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Speaker 2: And we haven't seen each other for a few weeks

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Speaker 2: what's going on?

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Speaker 1: And it's been sad, isn't it? And I miss you well.

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Speaker 1: I was very jealous of your Hawaii chi if.

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Speaker 3: I was, you know, watching your stories every single day

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Speaker 3: thinking it's raining in Brisbane and you know many parts

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Speaker 3: of the stories. It's been a little bit depressing lately.

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Speaker 3: With the sun's out. This weekend, I went from a

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Speaker 3: little ten by the pool. It's going well. You know,

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Speaker 3: MIA's on the move now we're just talking about that.

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Speaker 3: The poor thing's got carpet burns. You started crawling, climbing,

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Speaker 3: pulling yourself up and everything.

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Speaker 1: She's got a couple of little bruises. As they do.

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Speaker 3: If they got to climb up, they got to fall

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Speaker 3: down sometimes, which is going well, it's just that busy

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Speaker 3: time of year. I feel like everything's you know, you know,

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Speaker 3: it's summer, summer starting.

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Speaker 1: It's just busy.

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Speaker 3: You want to get out, you want to get about,

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Speaker 3: you want to do everything.

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Speaker 2: It's party season and I think it's a really pertinent

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Speaker 2: time for our clients and our listeners coming into a

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Speaker 2: lot of food being around. It's about to be Halloween,

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Speaker 2: you know, there's a lot of treats around. We're coming

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Speaker 2: into silly season where there's cocktails and foods, and so

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Speaker 2: what Lee and I will really try and do over

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Speaker 2: these next few weeks is really tailor our content to

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Speaker 2: help you through this busy phase of life and how

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Speaker 2: you can maintain the diet structure you need to. It's

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Speaker 2: not about way, but just feeling good in your body,

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Speaker 2: because you know, when you're eating out a lot and

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Speaker 2: having a lot more treats, you tend to feel bloated

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Speaker 2: and heavy, and no one wants.

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Speaker 1: To go into party season like that.

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Speaker 2: And so I think I just need to come up

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Speaker 2: to Brisbane and have some time by the Poolian to

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Speaker 2: brainstorm this content.

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Speaker 1: That's what I'm thinking.

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Speaker 2: So maybe another cheeky trip is in order, but getting

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Speaker 2: onto our our main content today, I saw, just as

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Speaker 2: we were about to put this episode down, an article

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Speaker 2: popped up on the Daily Mail and a well known

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Speaker 2: dietician had spoken about her food rules and it was

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Speaker 2: a bit tongue in cheap because it was not about

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Speaker 2: rules in terms of cutting back, but more her rules

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Speaker 2: to help you or help make healthy eating easier. And

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Speaker 2: I thought that's quite interesting actually, because if I do

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Speaker 2: think about it, I do have quite a lot of

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Speaker 2: food rules, but they're not restrictive as such. I just

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Speaker 2: find that they make decisions easier each day. And I

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Speaker 2: thought it wasn't something we'd spoken about before, and it

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Speaker 2: was worthy of a discussion. And indeed, when we've just spoken,

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Speaker 2: we do have slightly differing opinions on it, which I

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Speaker 2: think that's always helpful to listeners to see two sides

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Speaker 2: to an argument. So my positioning with food rules is

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Speaker 2: that because on a day to day basis, we are

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Speaker 2: given so many different decisions to make and in many

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Speaker 2: cases offered so much food each and every day. You know,

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Speaker 2: you go to a cafe, there's four hundred items on

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Speaker 2: the menu, you go to a food court, someone offers

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Speaker 2: you something, at the office, there's many many choices to

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Speaker 2: make on a daily basis.

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Speaker 1: I just find.

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Speaker 2: Rules can help to guide and make those decisions easier

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Speaker 2: and free up basically some mental energy for other things.

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Speaker 2: So some examples of what I'm thinking about rules not

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Speaker 2: about you can never have this or not eat that,

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Speaker 2: much more about how to structure your diet so it

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Speaker 2: becomes easier to eat well. So, for example, a rule

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Speaker 2: that I would always go back to and I follow

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Speaker 2: myself and really try and encourage my clients to take

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Speaker 2: on is make sure every time they eat a meal

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Speaker 2: or a snack there's some vegetables or salad. And that's

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Speaker 2: a big shift because they might be used to having

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Speaker 2: plain toast in the morning, or cereal or a sandwich

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Speaker 2: or sushi for lunch, and it really doesn't come naturally

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Speaker 2: to be adding that much salad and vegetable bulk, or

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Speaker 2: even in the case of a snack, you know, they're

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Speaker 2: grabbing a snack bar and they don't think to have

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Speaker 2: a carrot with it, Whereas I will always do that,

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Speaker 2: you know, just as part of my day, and I encourage.

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Speaker 1: My children to do it.

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Speaker 2: Another one of the rules that I do have and

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Speaker 2: really try and share this is I try not to

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Speaker 2: eat myself sweet food in the day, So I try

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Speaker 2: not to include sort of sweet biscuits or cakes or treats,

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Speaker 2: because anecdotally, I find as soon as you start with

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Speaker 2: those sweet foods, you want more and more and it

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Speaker 2: keeps it really difficult to keep on trap. So if

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Speaker 2: people or my clients myself want something sweet, I try

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Speaker 2: and limit it to after they've had dinner, because I

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Speaker 2: find it just helps to regulate that intake or Another

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Speaker 2: rule I would have is I really only buy the

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Speaker 2: very leanest cuts of meat, so I would never myself

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Speaker 2: go and buy cheaper mints or even say chicken thighs,

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Speaker 2: chicken drumsticks. I would always eat less but have better

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Speaker 2: quality meat and really put my budget into that. So

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Speaker 2: they're just a few examples of rules that I stick

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Speaker 2: to to try and, as I said, make healthy eating

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Speaker 2: easier each day. But I understand you know when we spoke,

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Speaker 2: you thought, oh, but my clients can have too many rules,

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Speaker 2: And I thought, actually, that's a really good point to discuss,

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Speaker 2: because on one hand, we might be speaking about people

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Speaker 2: who are trying to actively lose weight or improve their eating,

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Speaker 2: and so we're trying to build that foundation. But in

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Speaker 2: the case of people who are already high regulators and

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Speaker 2: very strict on themselves, with a perhaps past history of dieting,

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Speaker 2: or you know, often eating too few calories and over exercising,

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Speaker 2: perhaps the rules in those cases can be more detrimental

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Speaker 2: than beneficial. So the questions I have for you then,

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Speaker 2: is your thoughts on where rules can be perhaps not

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Speaker 2: so helpful.

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Speaker 1: But also do you have any rules.

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Speaker 2: Personally that you do think that you would have that

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Speaker 2: perhaps clients and listeners would benefit from hearing.

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Speaker 1: I don't know if I so.

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Speaker 3: Much as call them rules, but I always sort of

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Speaker 3: like to say to my clients, no starting over. That's

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Speaker 3: the perfection, as I work with a lot of clients

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Speaker 3: with that type a perfection as much like myself, whether

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Speaker 3: they're like a mother on the dart, or I'm off

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Speaker 3: the dart and I'm doing it perfectly, or I'm not

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Speaker 3: doing it at all. So I say to them from

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Speaker 3: day one that we work together. This is day one

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Speaker 3: of the rest of your life. There's no starting over it.

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Speaker 3: There's no quitting, there's no failing. We just keep moving forward.

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Speaker 3: Doesn't matter what happens, doesn't matter if you're fall you

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Speaker 3: stumble your stuff up a little bit. We just keep going.

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Speaker 3: So my rule is there's no starting over. You don't

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Speaker 3: get to quit. You don't get to basically say, oh well,

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Speaker 3: I bug it up. Let me wait again until tomorrow,

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Speaker 3: wait again till Monday. So that's sort of I don't

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Speaker 3: know if you call it a rule, but it's sort

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Speaker 3: of more of a mantra.

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Speaker 1: That I have.

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Speaker 3: And another one I always say to my clients is

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Speaker 3: no eating from the packet or the pantry. So don't

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Speaker 3: stand in front of the pantry and just start grazing

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Speaker 3: and picking at things. And don't just grab a packet

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Speaker 3: of bikis or a block of chocolate or start eating

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Speaker 3: ice cream from the tub. If you're going to have something,

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Speaker 3: measure out a portion, take it away out of the kitchen,

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Speaker 3: in to say, the living room, Go sit at the table,

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Speaker 3: take it outside, look at the view, and enjoy it

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Speaker 3: mindfully and actually savor the taste of it. I think

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Speaker 3: a lot of what happens when it comes to overeating

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Speaker 3: is done in a really mindless way. So they're probably two.

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Speaker 3: I wouldn't say they're exact nutrition rules, but they're more

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Speaker 3: just like health living and healthy lifestyle rules. And the

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Speaker 3: other one, of course, is just listen to your body.

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Speaker 3: And again I wouldn't call it a rule, but too

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Speaker 3: many of us are eating because we're looking at the

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Speaker 3: clock or it's time to eat, or you know, everybody

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Speaker 3: else in the office is eating all that sort of thing,

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Speaker 3: or we wake up and we have breakfast even though

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Speaker 3: we might not necessarily be hungry. So I think for

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Speaker 3: some of my clients, in fact, for a lot of them,

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Speaker 3: rules are too rigid that it's sort of like a

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Speaker 3: lot of clients come to me and when they start

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Speaker 3: working with me, they go, or, I'm not going to

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Speaker 3: have any carbs and I've cut out all sugar, and

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Speaker 3: I'm banning coffee from today and there's no alcohol, and

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Speaker 3: it's like this cut out, cut out, cut out, cut

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Speaker 3: out versus. The more you restrict things, the research shows this,

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Speaker 3: the more your brain wants it more and more, And

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Speaker 3: it's only a matter of time before you fall off

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Speaker 3: the wagon and you feel like you're restarting over again.

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Speaker 3: So I always say to my clients, like food in abundance,

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Speaker 3: rather than focusing on what we're cutting out, focus on

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Speaker 3: what we can add in. So, like you, Susie, the

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Speaker 3: rule might be always having veggies, And one of my

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Speaker 3: other rules is really always having veggies and protein with

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Speaker 3: every meal. So I don't care if you just want

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Speaker 3: a cheese toasty, but how can we make that into

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Speaker 3: a more balanced meal. Can we add a bit of

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Speaker 3: chicken onto it? Can we add a side salad with it?

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Speaker 3: Or do you want some two minute noodles?

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Speaker 1: Okay? Cool?

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Speaker 3: Can we add a tin of tune in to it

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Speaker 3: and some frozen veggies to bulk it out, so there's

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Speaker 3: always protein and veggie with pretty much every single meal.

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Speaker 3: That's sort of one of the rules that I have

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Speaker 3: for my clients. And water as well, I feel like

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Speaker 3: is really important one before and during meals, and there's

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Speaker 3: a lot of mists with water, particularly in like the

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Speaker 3: natural health therapy field, where a lot of people say, oh,

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Speaker 3: your body can't digest water and food at the same time,

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Speaker 3: or I don't know, some other bs like that. So

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Speaker 3: I always say to my clients, make sure you're having

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Speaker 3: a big glass of water before your food or with

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Speaker 3: your meals as well, because it really does help to

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Speaker 3: fill you up, but it prevents a lot of overeating

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Speaker 3: as well. So I don't know if you'd so much

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Speaker 3: as call them rules, but I feel like it's structure

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Speaker 3: that our clients really like. And for some people, you know,

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Speaker 3: with past eating disorders and rigid style patterns of eating,

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Speaker 3: rules aren't so great. So maybe it's focusing on what

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Speaker 3: we can do when the abundance type mentality versus what

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Speaker 3: we need to cut out. Maybe that's better when we're

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Speaker 3: thinking about food rules to help establish us to live

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Speaker 3: a healthier lifestyle, it's what can we add in so

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Speaker 3: what can we focus on that's really going to benefit

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Speaker 3: us versus water we actually have to restrict in order

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Speaker 3: to live a healthy lifestyle.

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Speaker 2: I think the one I loved most was the not

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Speaker 2: standing and mindless munching. I love that because the other

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Speaker 2: one I have is trying like not eating in the car,

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Speaker 2: because it's that behavior that quickly becomes a habit. And

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Speaker 2: then we know from the research that when you're not

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Speaker 2: mindful of the calories you're consuming, you basically just don't

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Speaker 2: count them, so it can be that kind of snack

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Speaker 2: food that slips in.

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Speaker 1: So I love that.

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Speaker 2: I love sit down and actually have a proper meal

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Speaker 2: or rather than just grabbing things on the go when

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Speaker 2: you're not mindfully consuming those.

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Speaker 1: So I actually really like them.

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Speaker 2: And I think the other time that I find creating

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Speaker 2: a rule and whether you look at it as you know,

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Speaker 2: structure or guidelines or whichever, whatever works for you, because

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Speaker 2: it's got to be helpful when I find when there's

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Speaker 2: a problem for a client. So for example, they may

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Speaker 2: feel out of control when they're eating out, or they

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Speaker 2: may be socializing and be offered certain things, or when

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Speaker 2: they're having a problem in terms of getting to the

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Speaker 2: outcome they want, which may be keeping their calories controlled.

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Speaker 1: Whatever is the.

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Speaker 2: Individual outcome, creating a rule can help make the decisions

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Speaker 2: easier for that. So I'm just thinking of an example

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Speaker 2: that I had. So a client of mine has started

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Speaker 2: to socialize a lot because it's the end of the year,

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Speaker 2: and they're sending me with their diaries and really finding

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Speaker 2: it difficult to regulate themselves when their environments where there's

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Speaker 2: a lot of tempting food. So in this example, there

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Speaker 2: were cannopays and a number of drinks, and she just

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Speaker 2: didn't know how to work through it. And I said,

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Speaker 2: you know, one thing we can try is working out

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Speaker 2: what for the weak ahead. You know, you've got seven

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Speaker 2: days and five of those days are out socializing. That's

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Speaker 2: quite confronting when you're trying to keep your calories on track.

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Speaker 2: And that is the reality for a lot of people

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Speaker 2: coming into end of year celebrations. And it's not about

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Speaker 2: you can't go or avoiding it, because again, we ideally

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Speaker 2: want to learn how to manage yourselves in certain situations.

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Speaker 2: Certainly on a weekly basis, I would be out at least,

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Speaker 2: you know, two or three nights and managed to keep

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Speaker 2: my weight very stable, so there's a way of doing it.

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Speaker 2: So I said to her, look, let's look at some

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Speaker 2: rules and what is going to work for you. So

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Speaker 2: it was an interaction between her and I wasn't me

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Speaker 2: saying you can't do this because long term that won't

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Speaker 2: last either. But what we worked out was if she

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Speaker 2: agreed to have, you know, just two drinks on this

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Speaker 2: many nights versus one which was more debaucherous because it

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Speaker 2: was a special occasion, so she didn't have to be

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Speaker 2: overwhelmed with the decisions. It just made it easier to

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Speaker 2: keep it controlled. So I think in that context, if

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Speaker 2: you're having difficulty with something and it's causing you to

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Speaker 2: stress and certainly not helping you reach your goals, that's

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Speaker 2: a time when creating some of those guidelines or rules

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Speaker 2: or structures can go a really long way in getting

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Speaker 2: a balance, you know, between more indulgent eating and things

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Speaker 2: that are more calorie control, particularly when it's party season

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Speaker 2: and there are a lot of tempting cannopays, etc.

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Speaker 1: On offer.

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Speaker 3: I like that, and I think I liked just the

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Speaker 3: change the wording around it, Like you're saying, you know,

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Speaker 3: guidelines and structure versus rules, like to me that Automatically,

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Speaker 3: my brain goes, oh, yeah, I could do that, Like

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Speaker 3: I could go out and have two drinks and maybe

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Speaker 3: say four cannopaes if that was the structure that my

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Speaker 3: coach gave me and said, right lyand go and do

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Speaker 3: this at the party, Versus if someone said to me,

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Speaker 3: don't have any drinks and don't touch the cannapes and

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Speaker 3: eat before you go. Like, to me, it's just that

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Speaker 3: rule and it's rigid, and I just automatically want to

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Speaker 3: like fight back against it and be like, yeah, no,

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Speaker 3: I'm not doing that. Versus if someone said, here's the

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Speaker 3: guideline or structure, try and do this, it just gives you,

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Speaker 3: like it's just allows you a little bit more. I

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Speaker 3: guess flexibility, doesn't it, And it doesn't put too much

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Speaker 3: rigidity on you that you want to rebel against it.

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Speaker 1: It doesn't.

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Speaker 2: A lot of that will come down to our early

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Speaker 2: programming with rules. If you grew up in a very

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Speaker 2: authoritarian house where you were told what to do all

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Speaker 2: the time, subconsciously, you probably defy. You're probably defiant even

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Speaker 2: though it's against what you would say that you're trying

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Speaker 2: to achieve. So I would also say that it's really

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Speaker 2: important when creating those rules or structure that you have

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Speaker 2: buy in and you actually have to like it, because

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Speaker 2: if you don't, that's why you won't do it long term.

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Speaker 2: And that's why fad diets fail, because as long as

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Speaker 2: you're prepared to be that rigid with it, it will work.

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Speaker 2: But if you actually don't like it and it's not

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Speaker 2: conducive to being sustainable long term, eventually you'll go off

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Speaker 2: track and to fire it and it's all undone. So

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Speaker 2: you've actually got to understand the rule and why you're

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Speaker 2: doing it. So, for example, another client just takes with

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Speaker 2: me earlier today and said, that recipe that you put

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Speaker 2: up on your Instagram looked really yummy.

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Speaker 1: Can I have it?

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Speaker 2: It was like a muffin thing, And I said to

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Speaker 2: her no because but I said, the reason is because

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Speaker 2: you're going to make twelve muffins. What are you going

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Speaker 2: to do with the rest of them? You're not going

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Speaker 2: to have one? And she was like, oh, that makes sense,

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Speaker 2: I understand. So I think the other thing is understanding

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Speaker 2: how the balance works is a really important part of

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Speaker 2: creating that rule that suits you. So in the case

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Speaker 2: of sweet food, if you understand that you start having

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Speaker 2: a sweet snack in the afternoon and then you want

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Speaker 2: more and more. You'll be like, you know what, the

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Speaker 2: benefit outweighs the negative of not having it now. So again,

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Speaker 2: when it comes to that buying, you have to understand

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Speaker 2: why the coach or the dietitian is helping you to

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Speaker 2: create that guideline or rule, because then it suits you.

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Speaker 2: And that's the beauty of working with a one on

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Speaker 2: one professional to help you craft this balance for you

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Speaker 2: versus buying a diet book and trying to follow it

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Speaker 2: because it's actually not written for you and not specific

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Speaker 2: to your individual circumstance. And every single one of my

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Speaker 2: clients are completely different in their age, their lifestyle, their preferences,

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Speaker 2: their food issues, and hence, you know, having a dietician

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Speaker 2: or a health coach cater for you and that's the

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Speaker 2: benefit of investing in that for yourself. And you can

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Speaker 2: see just from those examples the way Leanne and I

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Speaker 2: are creating models and structures that suit our clients, that

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Speaker 2: allow them to have all the benefits and the nice

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Speaker 2: parts of their lives while still you know, reaching those

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Speaker 2: weight loss goals. But as we move on to our

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Speaker 2: next segment, ly and we know that that also can

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Speaker 2: be a little bit of a hurdle. So what are

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Speaker 2: we going to talk about when it comes to client

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Speaker 2: case study today that will also translate another issue that

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Speaker 2: props up as part of this rule based.

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Speaker 3: So you and I have both had clients within the

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Speaker 3: last week that have really we got into a couple

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Speaker 3: of weeks into their journey with us and they found

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Speaker 3: that they're struggling. And for me, it's typically with my

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Speaker 3: clients and I preframe this when they start with me.

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Speaker 3: I say, look, the first couple of weeks is going

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Speaker 3: to be easy. Your motivation's high. You're just like, let's

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Speaker 3: get in and let's do it. It's anywhere between about the

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Speaker 3: four and six week mark. I feel like for my clients, Susie,

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Speaker 3: where that motivation dips off a little bit. Things get busy.

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Speaker 3: You know, you don't prioritize your nutrition as much as

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Speaker 3: you were. It's not new and exciting and shiny anymore.

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Speaker 3: And you're like, oh, man, I got to keep doing this.

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Speaker 3: They got to keep meal properly, how to keep buying

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Speaker 3: all these damn vegetables, They got to keep doing my

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Speaker 3: walks each day. It starts to get very difficult in

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Speaker 3: the I would say the middle sort of part of

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Speaker 3: a weight loss journey. So that's what we're going to

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Speaker 3: chat about today, is why the middle part of the

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Speaker 3: weight loss journey is the most difficult. And I feel,

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Speaker 3: like Susie, it's because most of us, or most of

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Speaker 3: our clients, rely on motivation. Whereas we know from working

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Speaker 3: a lot in terms of the psychology behind eating and

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Speaker 3: the behaviors behind eating. With our clients, you can't start

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Speaker 3: off and keep going with motivation. It's like I think

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Speaker 3: I read a quote somewhere that said something like motivation

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Speaker 3: is like a bask You need to do it every day,

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Speaker 3: and it's not just going to be there. On some

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Speaker 3: days it's really high and other days you're like, yeah,

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Speaker 3: I just can't be bothered. So I really say to

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Speaker 3: my clients it's about creating the habit and the discipline

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Speaker 3: and the routine that's going to get you there, because

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Speaker 3: I think when we rely on motivation, it quickly wears off.

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Speaker 3: And when we're busy, when we're stressed and we've got

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Speaker 3: other things going on, when other people need us, particularly

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Speaker 3: little people such as kids or pets, you know, we

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Speaker 3: tend to put ourselves last, so we tend to put

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Speaker 3: everybody else before us, so that motivation's gone. The will

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Speaker 3: to do whatever task it is we need to get

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Speaker 3: done to be healthy quickly fades away. So is there

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Speaker 3: much research in science? Susie behind the middle part of

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Speaker 3: the weight loss journey being the most difficult. Is it

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Speaker 3: about habit? Am I on the right track?

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Speaker 1: It's so interesting, isn't it?

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Speaker 2: Because I can't sum it up better to me, it

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Speaker 2: happens around ten kilos. You know, in context, I'm seeing

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Speaker 2: people who generally need to lose twenty or want to

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Speaker 2: not leave want to lose twenty.

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Speaker 1: To thirty kilos.

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Speaker 2: So by the time they've done ten kilos it might

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Speaker 2: be three or four months. They've been pretty excited to start,

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Speaker 2: you know, everything's new looking at the time of year,

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Speaker 2: like look, we're now October. You know, they've been working

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Speaker 2: on this since winter and they're feeling great. They're actually

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Speaker 2: feeling a huge amount better. So it's the glosses worn off.

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Speaker 2: It's a bit harder metabolically because if you've got significant

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Speaker 2: amounts of weight to lose. I don't want to say

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Speaker 2: it's easy to lose the initial kilos, but it's certainly

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Speaker 2: easier than whittling down closer to the goal. Metabolically, you've

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Speaker 2: got to start to get the muscle working better, which

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Speaker 2: can really be a case of trying different dietary regimes

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Speaker 2: or exercising in a different way when perhaps you didn't

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Speaker 2: have to before. And then in this instance you're teaching

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Speaker 2: the body to burn more efficiently rather than just starving

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Speaker 2: or taking the calories off with a few less calories

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Speaker 2: each day. Life's busier, so there's a lot more going on.

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Speaker 2: You're starting to go out a bit more, which is

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Speaker 2: difficult sometimes to stick to the calorie control, and there's

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Speaker 2: certainly a little bit of I guess diet resentment then

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Speaker 2: can seep in, because it's like, you know, I've done

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Speaker 2: this long enough.

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Speaker 1: Why do I have to work so hard?

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Speaker 2: It shouldn't be this difficult, you know, And sometimes you

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Speaker 2: can get even annoyed at the health professional, you know,

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Speaker 2: a bit resentful of things that they're guiding and telling you.

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Speaker 2: And so I think the first thing is understanding and

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Speaker 2: answer to your question, no, there's not a huge amount

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Speaker 2: of research about the middle phases being more challenging. This

436
00:18:25,119 --> 00:18:27,960
Speaker 2: is certainly just my personal experience and anecdotally and just

437
00:18:28,000 --> 00:18:29,440
Speaker 2: at the moment, I seem to have had a whole

438
00:18:29,440 --> 00:18:32,320
Speaker 2: influx of clients who are sort of just plataing out

439
00:18:32,359 --> 00:18:35,280
Speaker 2: when prior to this they were consistently losing killer a week,

440
00:18:36,400 --> 00:18:38,040
Speaker 2: and I just think it's just a bit hard with

441
00:18:38,080 --> 00:18:40,439
Speaker 2: everything else going on in life. So what I've been

442
00:18:40,480 --> 00:18:44,360
Speaker 2: talking to them about is understanding that like anything in life,

443
00:18:44,600 --> 00:18:47,080
Speaker 2: good things come when you work hard, and so you've

444
00:18:47,119 --> 00:18:48,800
Speaker 2: got to get over that mountain and it will get

445
00:18:48,840 --> 00:18:52,400
Speaker 2: easier again. And when the body slows down with fat loss,

446
00:18:52,400 --> 00:18:54,880
Speaker 2: it's simply a sign that things need to change up.

447
00:18:55,280 --> 00:18:57,679
Speaker 2: It's not a time to give yourself permission to do

448
00:18:57,920 --> 00:19:00,320
Speaker 2: and go back to old habits. It's about pushing through

449
00:19:00,880 --> 00:19:03,840
Speaker 2: and being smarter and changing things up and committing to

450
00:19:03,880 --> 00:19:07,040
Speaker 2: the process. And inevitably, once you get over that hill,

451
00:19:07,119 --> 00:19:09,119
Speaker 2: you know, it's like climbing a mountain. You get to

452
00:19:09,160 --> 00:19:11,560
Speaker 2: the top and then downhill is a lot easier. It's

453
00:19:11,640 --> 00:19:13,959
Speaker 2: just a sign you've got to press on through that hurdle.

454
00:19:14,359 --> 00:19:17,400
Speaker 2: But it will differentiate lean people who will reach their

455
00:19:17,400 --> 00:19:20,959
Speaker 2: weight loss goals and people who will lose ten and

456
00:19:21,000 --> 00:19:22,520
Speaker 2: then keep it off for a short amount of time

457
00:19:22,560 --> 00:19:25,520
Speaker 2: and inevitably put it all back on because the reality

458
00:19:25,600 --> 00:19:29,320
Speaker 2: is they have not changed those baseline behaviors and attitudes

459
00:19:29,359 --> 00:19:33,320
Speaker 2: to shift from into a healthier version of self in

460
00:19:33,359 --> 00:19:37,280
Speaker 2: which they've accepted that eating pretty well and exercising has

461
00:19:37,320 --> 00:19:40,040
Speaker 2: to be part of their long term lifestyle and it's

462
00:19:40,080 --> 00:19:42,119
Speaker 2: not something they're just doing in the short term. So

463
00:19:42,200 --> 00:19:44,919
Speaker 2: this is particularly the case for people who are on

464
00:19:44,960 --> 00:19:47,399
Speaker 2: that twenty thirty kilo plan. It's a bit different if

465
00:19:47,400 --> 00:19:49,520
Speaker 2: you're only need to lose ten kilos and you might

466
00:19:49,560 --> 00:19:51,919
Speaker 2: get five or six off, and then this is happening again.

467
00:19:52,280 --> 00:19:54,600
Speaker 2: If you don't cement those behaviors, you'll platau at that

468
00:19:54,640 --> 00:19:56,680
Speaker 2: five six kilos and it will creep back on again.

469
00:19:56,800 --> 00:19:59,440
Speaker 2: So that's the harsh reality of it. But there has

470
00:19:59,480 --> 00:20:02,160
Speaker 2: to be a level of acceptance that, yeah, it's not easy.

471
00:20:02,520 --> 00:20:04,600
Speaker 2: If it was easy, everyone would be a lot leaner.

472
00:20:04,640 --> 00:20:07,400
Speaker 2: It's hard. It's hard in this environment, but it's not impossible.

473
00:20:07,720 --> 00:20:10,120
Speaker 2: And if you remain focused on the goal and work

474
00:20:10,160 --> 00:20:13,200
Speaker 2: with your dietician your coach to work through it, rather

475
00:20:13,240 --> 00:20:17,399
Speaker 2: than being annoyed and angry, that's the transition emotionally, Whereas

476
00:20:17,400 --> 00:20:20,440
Speaker 2: when my clients are angry and annoyed, it's a sliding scale,

477
00:20:20,440 --> 00:20:23,040
Speaker 2: because it will either go badly where they just completely

478
00:20:23,080 --> 00:20:26,399
Speaker 2: get annoyed and stop, which is upsetting because you know

479
00:20:26,480 --> 00:20:28,280
Speaker 2: that if they push through, they'll come out the other

480
00:20:28,320 --> 00:20:31,600
Speaker 2: side better, or whether they do work through it and

481
00:20:31,760 --> 00:20:34,520
Speaker 2: work through those emotions, which are often anger and resentment,

482
00:20:35,040 --> 00:20:37,120
Speaker 2: and come to a level of acceptance that yeah, it's

483
00:20:37,160 --> 00:20:39,880
Speaker 2: not easy, it's unfortunate, it is hard, it's not fair.

484
00:20:40,080 --> 00:20:41,679
Speaker 2: Not everyone has to work as hard as you do,

485
00:20:42,280 --> 00:20:45,280
Speaker 2: or that, even if that's your perception, but to get

486
00:20:45,320 --> 00:20:47,919
Speaker 2: to the goal, it will be worth it, and a

487
00:20:48,000 --> 00:20:50,479
Speaker 2: hardness just means we need to try different things and

488
00:20:50,520 --> 00:20:51,200
Speaker 2: push through.

489
00:20:51,320 --> 00:20:52,600
Speaker 1: So yeah, I do, I won't lie.

490
00:20:52,640 --> 00:20:52,840
Speaker 3: You know.

491
00:20:52,880 --> 00:20:55,520
Speaker 2: I lose people at that point because some people don't

492
00:20:55,560 --> 00:20:58,200
Speaker 2: have the emotional capacity or time or energy to work

493
00:20:58,240 --> 00:21:01,520
Speaker 2: through it. You can do as a health professionalist is

494
00:21:01,600 --> 00:21:03,159
Speaker 2: lay it out there and say, yeah, I do know

495
00:21:03,240 --> 00:21:07,960
Speaker 2: it's hard, but ultimately we do need to push through.

496
00:21:08,119 --> 00:21:11,159
Speaker 2: Otherwise you'll just unwind all the work we've done and

497
00:21:11,200 --> 00:21:13,280
Speaker 2: end up in a worst place in twelve eighteen months

498
00:21:13,320 --> 00:21:15,560
Speaker 2: and you'll be the same. I've had clients who've lost

499
00:21:15,600 --> 00:21:18,000
Speaker 2: a lot of weight and you see them again, you know, five, ten,

500
00:21:18,119 --> 00:21:21,240
Speaker 2: even twenty years later and they're back where they started.

501
00:21:21,400 --> 00:21:23,879
Speaker 2: So you know, that's the reality of being human. No

502
00:21:23,880 --> 00:21:26,920
Speaker 2: one's perfect life is challenging, But for anyone listening who

503
00:21:26,960 --> 00:21:31,240
Speaker 2: is in that middle ground, just stick with it because eventually,

504
00:21:31,480 --> 00:21:33,120
Speaker 2: you know, if you push through the things that are

505
00:21:33,119 --> 00:21:36,000
Speaker 2: hard and really work on metabolism and becoming better at

506
00:21:36,000 --> 00:21:39,080
Speaker 2: burning and trust in the health professional and the process,

507
00:21:39,160 --> 00:21:41,400
Speaker 2: you will come out the other side. And once you've

508
00:21:41,400 --> 00:21:44,600
Speaker 2: broken the back of it, and I consistently down that twenty,

509
00:21:44,680 --> 00:21:47,359
Speaker 2: it's a lot easier to maintain that than it is

510
00:21:47,400 --> 00:21:49,280
Speaker 2: to sort of get to ten and let it unravel.

511
00:21:50,000 --> 00:21:52,359
Speaker 3: And I've got two I guess points or thoughts there,

512
00:21:52,400 --> 00:21:55,280
Speaker 3: which where about what are we now, six seven, eight

513
00:21:55,280 --> 00:21:57,440
Speaker 3: weeks till Christmas? Like we're getting to the nitty gritty

514
00:21:57,520 --> 00:21:59,520
Speaker 3: end of the year, and I'm starting to think of

515
00:21:59,560 --> 00:22:01,720
Speaker 3: basically all of my reverse arts of my clients. So

516
00:22:01,760 --> 00:22:03,680
Speaker 3: I've been working with some of them. You know, we're

517
00:22:03,760 --> 00:22:05,760
Speaker 3: ending up our twelve week program. Some have sort of

518
00:22:05,800 --> 00:22:07,480
Speaker 3: just started with me. They're about four or five, six

519
00:22:07,520 --> 00:22:09,479
Speaker 3: weeks in, and others are sort of around week eight

520
00:22:09,560 --> 00:22:12,040
Speaker 3: or nine. So what I'm thinking about is returning them

521
00:22:12,040 --> 00:22:14,960
Speaker 3: all back to maintenance. Calories by Christmas. It's very rare

522
00:22:14,960 --> 00:22:16,439
Speaker 3: that I would run any of my clients and a

523
00:22:16,440 --> 00:22:18,960
Speaker 3: depicit over Christmas. So I think that that's something to

524
00:22:19,040 --> 00:22:21,360
Speaker 3: remember that all of the hard work that you've done,

525
00:22:21,400 --> 00:22:23,159
Speaker 3: you don't have to go and put it back on again.

526
00:22:23,320 --> 00:22:26,000
Speaker 3: You can slowly start to eat more and return back

527
00:22:26,040 --> 00:22:28,159
Speaker 3: to your maintenance calories, or as we like to call it,

528
00:22:28,160 --> 00:22:31,320
Speaker 3: that slow reverse diet where you can learn to maintain

529
00:22:31,720 --> 00:22:34,720
Speaker 3: the weightless that you've got to date and maintain that

530
00:22:34,800 --> 00:22:38,080
Speaker 3: over Christmas versus always pushing and losing and then regaining

531
00:22:38,119 --> 00:22:40,560
Speaker 3: and losing and regaining. So I think that that's a

532
00:22:40,600 --> 00:22:43,280
Speaker 3: skill in itself. I always say to my clients, maintenance

533
00:22:43,359 --> 00:22:45,720
Speaker 3: is a win, and maintenance is a skill in itself

534
00:22:45,920 --> 00:22:49,440
Speaker 3: because so many people have absolutely no idea how to maintain.

535
00:22:49,680 --> 00:22:51,680
Speaker 3: So I've got a couple of clients at the moment, Susie,

536
00:22:51,720 --> 00:22:54,120
Speaker 3: who are roughly about that eight to ten kilos down.

537
00:22:54,359 --> 00:22:56,879
Speaker 3: So what I'm teaching them now is how to eat

538
00:22:57,200 --> 00:22:59,560
Speaker 3: for that body that is eight to ten kilos less,

539
00:22:59,560 --> 00:23:02,919
Speaker 3: because never done that before. They've either been significantly heavier

540
00:23:03,119 --> 00:23:05,480
Speaker 3: or they've lost it and they've regained it straight away. So,

541
00:23:05,560 --> 00:23:07,359
Speaker 3: like you said, a lot of our clients have goals of,

542
00:23:07,400 --> 00:23:09,720
Speaker 3: say twenty kilos. But what I like to do is

543
00:23:09,760 --> 00:23:12,520
Speaker 3: sort of work in ten kilo. I guess buffers where

544
00:23:12,840 --> 00:23:15,240
Speaker 3: they lose ten, they learn how to spend two three

545
00:23:15,280 --> 00:23:17,919
Speaker 3: months in that new body that's ten kilos less. Then

546
00:23:17,960 --> 00:23:19,840
Speaker 3: we push on again and we drop another five to ten.

547
00:23:19,880 --> 00:23:22,359
Speaker 3: Then we learn to sort of eat for that new body,

548
00:23:22,600 --> 00:23:26,080
Speaker 3: because it's a skill in itself to learn the requirements

549
00:23:26,080 --> 00:23:27,960
Speaker 3: so that a new body has. And people might think, oh,

550
00:23:27,960 --> 00:23:30,800
Speaker 3: I'm many ten kilos down, but it's a significant amount

551
00:23:30,800 --> 00:23:32,720
Speaker 3: of weight, and even though your goal might be thirty,

552
00:23:33,119 --> 00:23:36,480
Speaker 3: just learning to maintain that initial ten is something that

553
00:23:36,520 --> 00:23:38,760
Speaker 3: so many people have no idea how to do, and

554
00:23:38,760 --> 00:23:41,280
Speaker 3: then pushing on for another five all ten, learning to

555
00:23:41,320 --> 00:23:43,600
Speaker 3: maintain that, and then pushing on for the final five

556
00:23:43,600 --> 00:23:46,040
Speaker 3: all ten. You know, think of it like a marathon,

557
00:23:46,119 --> 00:23:48,320
Speaker 3: not a short sprint. And I think give yourself a

558
00:23:48,359 --> 00:23:51,080
Speaker 3: full year. Heck, give yourself two or three years. Like

559
00:23:51,119 --> 00:23:53,280
Speaker 3: if you just learned to lose ten kilos every year

560
00:23:53,520 --> 00:23:55,800
Speaker 3: and then learn to maintain that and then push on

561
00:23:55,840 --> 00:23:57,600
Speaker 3: for another five all ten, I think we'd be far

562
00:23:57,680 --> 00:24:00,720
Speaker 3: better off if we just gave ourselves permission to take

563
00:24:00,920 --> 00:24:03,960
Speaker 3: longer than what we would ideally like. And another point

564
00:24:04,000 --> 00:24:05,640
Speaker 3: that I had is I just signed a new client

565
00:24:05,720 --> 00:24:08,560
Speaker 3: last week, Susie, who has lost ten herself during this

566
00:24:08,720 --> 00:24:11,720
Speaker 3: very restrictive gym challenge, which this is a fifth time

567
00:24:11,760 --> 00:24:14,199
Speaker 3: that she's done it, and she said it was like,

568
00:24:14,280 --> 00:24:16,640
Speaker 3: you know, nine kilos or something, and she said, I'm

569
00:24:16,680 --> 00:24:18,119
Speaker 3: going to put it back on again. I always do.

570
00:24:18,280 --> 00:24:20,280
Speaker 3: I've lost ten, I've lost night. I always put it

571
00:24:20,280 --> 00:24:22,000
Speaker 3: back on again. She said, I'm signing up with you

572
00:24:22,080 --> 00:24:24,159
Speaker 3: now because I still got ten to lose and I

573
00:24:24,200 --> 00:24:26,480
Speaker 3: need to maintain this ten. So I feel like that's

574
00:24:26,520 --> 00:24:28,399
Speaker 3: a great position to be. And if you're someone who

575
00:24:28,480 --> 00:24:31,359
Speaker 3: can lose five or ten kilos easy, great, go and

576
00:24:31,400 --> 00:24:33,679
Speaker 3: do it, whether it's whatever way you're going to get

577
00:24:33,680 --> 00:24:36,360
Speaker 3: it done, and then work with your dietitian to then

578
00:24:36,760 --> 00:24:39,480
Speaker 3: maintain it and lose the next five to ten, because

579
00:24:39,480 --> 00:24:41,439
Speaker 3: I feel like, as you said, the motivation and the

580
00:24:41,480 --> 00:24:45,000
Speaker 3: shininess of it all wears off after three, four, five months,

581
00:24:45,040 --> 00:24:47,800
Speaker 3: So maybe you know, people can get it going themselves,

582
00:24:47,840 --> 00:24:49,520
Speaker 3: but then is the time to link in with a

583
00:24:49,600 --> 00:24:52,800
Speaker 3: dietitian to maintain it and push forward and lose a

584
00:24:52,800 --> 00:24:54,440
Speaker 3: little bit more because it's that barrier and.

585
00:24:54,400 --> 00:24:55,040
Speaker 1: We all have it.

586
00:24:55,240 --> 00:24:58,080
Speaker 3: Whether you're you know, the goal is five kilos, people

587
00:24:58,160 --> 00:25:00,160
Speaker 3: say to a SUSI, oh, I can only lose.

588
00:25:00,040 --> 00:25:00,720
Speaker 1: Two or three.

589
00:25:01,040 --> 00:25:02,680
Speaker 3: If the goal is ten, people say, well, I get

590
00:25:02,680 --> 00:25:04,080
Speaker 3: eight off and I put it back on again. Or

591
00:25:04,080 --> 00:25:06,000
Speaker 3: if someone says my goal is thirty, I can only

592
00:25:06,000 --> 00:25:07,840
Speaker 3: get ten or twelve off and I always regain it.

593
00:25:08,119 --> 00:25:11,000
Speaker 3: So maybe do the initial push yourself and then link

594
00:25:11,040 --> 00:25:13,159
Speaker 3: in with a health professional and that can take you

595
00:25:13,200 --> 00:25:14,880
Speaker 3: to the next step. So I think it's just taking

596
00:25:14,920 --> 00:25:17,679
Speaker 3: a step back and saying, what does my journey look like,

597
00:25:17,920 --> 00:25:20,240
Speaker 3: what have I been doing to date that's not working?

598
00:25:20,480 --> 00:25:22,240
Speaker 3: And how can I change that around? And if you

599
00:25:22,320 --> 00:25:25,040
Speaker 3: lose that motivation in the middle part, perhaps that's a

600
00:25:25,080 --> 00:25:27,960
Speaker 3: great time to link in with a health professional to

601
00:25:28,040 --> 00:25:31,199
Speaker 3: guide you through that difficult part, learning to maintain and

602
00:25:31,280 --> 00:25:34,240
Speaker 3: learning to push forward from there versus bouncing back to

603
00:25:34,240 --> 00:25:36,159
Speaker 3: the old body that you always seem to end up

604
00:25:36,160 --> 00:25:36,520
Speaker 3: back in.

605
00:25:37,040 --> 00:25:39,480
Speaker 1: It's really good advice. Even I've enjoyed listening to you

606
00:25:39,480 --> 00:25:41,040
Speaker 1: today lean very.

607
00:25:40,960 --> 00:25:43,240
Speaker 3: Nice because I've had a double coffee.

608
00:25:44,280 --> 00:25:47,280
Speaker 2: Well, our listener question is a slightly different slant than

609
00:25:47,480 --> 00:25:49,879
Speaker 2: weight control because I loved it. Actually, you had a

610
00:25:49,880 --> 00:25:52,000
Speaker 2: great question that came from I think it's one of

611
00:25:52,040 --> 00:25:54,520
Speaker 2: your clients actually even I'm probably a listener but also

612
00:25:54,520 --> 00:25:56,920
Speaker 2: a client, and she was asking how she can get

613
00:25:56,920 --> 00:25:59,200
Speaker 2: her family to eat more plant based meals. Now I

614
00:25:59,320 --> 00:26:01,320
Speaker 2: can absolutely put my hand up to this, because if

615
00:26:01,359 --> 00:26:05,040
Speaker 2: I serve Chris, my father of my children and my

616
00:26:05,119 --> 00:26:10,880
Speaker 2: life partner, a mushroom cauliflower rice rosotto, which I love

617
00:26:10,920 --> 00:26:14,200
Speaker 2: for dinner, he looks at me like I'm starving him

618
00:26:14,880 --> 00:26:17,560
Speaker 2: and is like not. He never says that was great dinner.

619
00:26:17,640 --> 00:26:20,119
Speaker 2: Let me tell you. So, I think this is something

620
00:26:20,160 --> 00:26:22,439
Speaker 2: that we can all benefit from, especially at the momently

621
00:26:22,480 --> 00:26:25,440
Speaker 2: and when the cost of meat and protein is so expensive.

622
00:26:26,000 --> 00:26:28,880
Speaker 2: So simply for the household budget, having a based meal

623
00:26:28,920 --> 00:26:31,240
Speaker 2: or two each week is a really smart choice for families.

624
00:26:31,440 --> 00:26:34,160
Speaker 3: Yeah, and it was a client of mind, but also

625
00:26:34,200 --> 00:26:37,240
Speaker 3: a friend who it's a hubby specifically, and she said,

626
00:26:37,240 --> 00:26:38,919
Speaker 3: you know, the kids, I can kind of trick in.

627
00:26:39,000 --> 00:26:40,959
Speaker 3: I can get them into doing it, like no problem.

628
00:26:41,119 --> 00:26:43,800
Speaker 3: It's hubby will screw his nose up be like yuck,

629
00:26:43,920 --> 00:26:46,440
Speaker 3: I'm not eating that, and then the kids follow suit.

630
00:26:46,440 --> 00:26:48,439
Speaker 3: If a dad's like, oh yuck, I'm not eating that.

631
00:26:48,520 --> 00:26:50,840
Speaker 3: Kid's like, yeah, we don't want that either. That's gross.

632
00:26:51,000 --> 00:26:53,960
Speaker 3: So she was really struggling to even implement something simple

633
00:26:54,040 --> 00:26:56,520
Speaker 3: like meatless Monday like she wanted to do in her household.

634
00:26:56,640 --> 00:26:59,119
Speaker 3: So one of the best tips that I have, SUSI,

635
00:26:59,200 --> 00:27:02,760
Speaker 3: have you ever seen brand called corn So it's quo

636
00:27:03,040 --> 00:27:05,680
Speaker 3: r n So it's based on egg white protein. So

637
00:27:05,720 --> 00:27:08,480
Speaker 3: it's not vegan, but it's a really nice vegetarian alternative.

638
00:27:08,680 --> 00:27:11,560
Speaker 3: They do like a it looks like a mince basically,

639
00:27:11,800 --> 00:27:13,679
Speaker 3: that would be my first option if you're trying to

640
00:27:13,680 --> 00:27:16,360
Speaker 3: do a vegetarian or a plant based meal for your family,

641
00:27:16,640 --> 00:27:20,080
Speaker 3: substitute any mince dish, whether you're doing a shepherd's pie

642
00:27:20,119 --> 00:27:23,560
Speaker 3: or a spaghetti, bolonnaise or tacos with that corn product.

643
00:27:23,600 --> 00:27:24,800
Speaker 3: You can fight it in kal g you and fight

644
00:27:24,840 --> 00:27:26,680
Speaker 3: it in wool is. Oh it's in the frozen.

645
00:27:26,359 --> 00:27:28,320
Speaker 1: Section, I believe. Yeah, it's in the frozen section.

646
00:27:28,560 --> 00:27:30,800
Speaker 3: It's really really good quality. It's like high fiber, it's

647
00:27:30,840 --> 00:27:33,520
Speaker 3: high protein, it's you know, moderate in terms of like

648
00:27:33,560 --> 00:27:36,000
Speaker 3: ooenergy as well. It's a really great option and it

649
00:27:36,080 --> 00:27:41,600
Speaker 3: doesn't taste bad, but it also resembles a texture of meat.

650
00:27:41,840 --> 00:27:43,760
Speaker 3: Which I find like that's the hardest part, you know,

651
00:27:43,800 --> 00:27:45,800
Speaker 3: particularly when people go, oh, I want to eat plant

652
00:27:45,800 --> 00:27:48,040
Speaker 3: based and they're like, oh, tofu, Like I can't get

653
00:27:48,040 --> 00:27:50,119
Speaker 3: around it. A lot of people struggle with just the

654
00:27:50,200 --> 00:27:53,000
Speaker 3: texture of tofu just because it's so different to what

655
00:27:53,080 --> 00:27:56,760
Speaker 3: like a steak is obviously, so I really love corn mince.

656
00:27:57,040 --> 00:27:59,080
Speaker 3: They do it another few products in the range where

657
00:27:59,080 --> 00:28:01,040
Speaker 3: they do, like a you know, a chicken filler ten

658
00:28:01,760 --> 00:28:04,119
Speaker 3: you know, fake other types of meats, but they're not

659
00:28:04,280 --> 00:28:06,840
Speaker 3: as high quality in terms of nutrition. I really like

660
00:28:06,920 --> 00:28:09,680
Speaker 3: either the corn pieces or the corn mints, So they're

661
00:28:09,680 --> 00:28:11,960
Speaker 3: my two favorite options. And the other one is just

662
00:28:12,080 --> 00:28:15,440
Speaker 3: using like start off slowly, like do say you're making

663
00:28:15,480 --> 00:28:17,880
Speaker 3: a spaghetti, do a can of beans and a little

664
00:28:17,880 --> 00:28:19,840
Speaker 3: bit of mince meat, or use three quarters of the

665
00:28:19,840 --> 00:28:22,600
Speaker 3: amount of mints and a quarter of legumes or beans.

666
00:28:22,600 --> 00:28:25,200
Speaker 3: So don't go one hundred percent plant based, just cut

667
00:28:25,240 --> 00:28:27,600
Speaker 3: them down gradually, or get the family or hubby onto

668
00:28:27,640 --> 00:28:31,080
Speaker 3: eating more beans and legumes alongside the meat portion of

669
00:28:31,119 --> 00:28:33,639
Speaker 3: it and cut it back gradually. So do you know,

670
00:28:33,800 --> 00:28:36,239
Speaker 3: use your mince and use sixty percent, and then use

671
00:28:36,280 --> 00:28:39,120
Speaker 3: fifty percent, then use forty percent, so gradually over time.

672
00:28:39,120 --> 00:28:40,920
Speaker 3: It may take a few months, it might take six

673
00:28:40,960 --> 00:28:43,400
Speaker 3: to twelve months, but you can kind of transition the

674
00:28:43,440 --> 00:28:46,600
Speaker 3: whole family over to enjoying more beans than legumes. And

675
00:28:46,640 --> 00:28:48,520
Speaker 3: it doesn't have to be if you thought about, oh,

676
00:28:48,520 --> 00:28:50,440
Speaker 3: I just want to have one plant based meal every

677
00:28:50,440 --> 00:28:52,960
Speaker 3: single week. If you just took twenty percent of the

678
00:28:53,040 --> 00:28:55,800
Speaker 3: meat out of five meals across the weik, you're basically

679
00:28:55,800 --> 00:28:58,480
Speaker 3: doing one plant based meal, right, So I don't think

680
00:28:58,520 --> 00:29:00,880
Speaker 3: it has to be about that again, all nothing we like,

681
00:29:00,920 --> 00:29:03,520
Speaker 3: we can't have meat at all today. If the family's

682
00:29:03,560 --> 00:29:05,800
Speaker 3: really struggling or Hubby's really struggling to get his head

683
00:29:05,840 --> 00:29:08,920
Speaker 3: around not having some sort of animal product on his blade,

684
00:29:09,200 --> 00:29:11,760
Speaker 3: just try cutting it back gradually, Like take twenty thirty

685
00:29:11,760 --> 00:29:13,360
Speaker 3: percent of the meat out of a meal and in

686
00:29:13,400 --> 00:29:16,760
Speaker 3: a month's time do fifty percent you know, tofu and

687
00:29:16,760 --> 00:29:19,320
Speaker 3: fifty percent chicken, or fifty percent meat and fifty percent

688
00:29:19,360 --> 00:29:21,080
Speaker 3: corn mits or something. So I think it's about that

689
00:29:21,160 --> 00:29:24,680
Speaker 3: gradual shift down over time versus cutting it all out

690
00:29:24,720 --> 00:29:27,080
Speaker 3: and say we're having a totally vegiom meal today and

691
00:29:27,120 --> 00:29:29,200
Speaker 3: then there's uproar from the rest of the family members.

692
00:29:29,360 --> 00:29:31,120
Speaker 2: Yeah, And I think there's a couple of things. First

693
00:29:31,160 --> 00:29:32,520
Speaker 2: of all, I wouldn't be making a big deal of

694
00:29:32,600 --> 00:29:34,800
Speaker 2: it at all. I would never even tell them that

695
00:29:34,840 --> 00:29:37,240
Speaker 2: it's vegetarian, because that's the thing with parents. They'll say

696
00:29:37,240 --> 00:29:39,600
Speaker 2: you must eat vegetables. They don't say you must eat

697
00:29:39,640 --> 00:29:42,080
Speaker 2: ice cream. So don't say if you're having a vegetarian meal.

698
00:29:42,120 --> 00:29:44,840
Speaker 2: You might just say it's pasta or whatever. The two

699
00:29:44,920 --> 00:29:47,920
Speaker 2: ways I think can work quite well with men who

700
00:29:48,440 --> 00:29:50,600
Speaker 2: or other family members, or I'm talking now, I am

701
00:29:50,640 --> 00:29:54,080
Speaker 2: talking about men or even teenagers. Perhaps if I find

702
00:29:54,080 --> 00:29:57,000
Speaker 2: with my own husband, if you spice it up, like

703
00:29:57,040 --> 00:29:59,080
Speaker 2: if I do a chili kwon khinee with beans that

704
00:29:59,120 --> 00:30:03,320
Speaker 2: doesn't have mints in it, he probably wouldn't really notice

705
00:30:03,440 --> 00:30:05,320
Speaker 2: if I had a lot of chili through it, because

706
00:30:05,320 --> 00:30:08,320
Speaker 2: he loves chili, so he'd still get the texture and

707
00:30:08,360 --> 00:30:10,200
Speaker 2: the heaviness of the meal. If I was doing a

708
00:30:10,280 --> 00:30:14,680
Speaker 2: chili with you know, some I'd probably do it like

709
00:30:14,760 --> 00:30:16,920
Speaker 2: with corn chips on the side or something like that

710
00:30:16,960 --> 00:30:19,560
Speaker 2: and some avocado and things. So I think that if

711
00:30:19,600 --> 00:30:22,720
Speaker 2: you flavor it strongly in that flavor profile, that can

712
00:30:22,760 --> 00:30:26,360
Speaker 2: work quite well. Because I certainly would would offer beans

713
00:30:26,360 --> 00:30:30,160
Speaker 2: in a taco or burrito But the other dish that

714
00:30:30,200 --> 00:30:33,760
Speaker 2: I've been doing more frequently is dumplings at home, because

715
00:30:33,800 --> 00:30:36,520
Speaker 2: I find that we've spoken abou dumplings before, and there's

716
00:30:36,600 --> 00:30:38,520
Speaker 2: quite a few brands that have got a really strong

717
00:30:38,600 --> 00:30:43,040
Speaker 2: nutritional profile. And if I was doing dumplings and did

718
00:30:43,120 --> 00:30:46,360
Speaker 2: veget vegetarian dumplings and serve them with at a marmae,

719
00:30:47,000 --> 00:30:50,200
Speaker 2: I don't think my husband would really notice, Like not,

720
00:30:50,280 --> 00:30:52,640
Speaker 2: he wouldn't. He wouldn't notice to say it. I don't

721
00:30:52,680 --> 00:30:54,360
Speaker 2: think you know what I mean. He'll sort of eat

722
00:30:54,360 --> 00:30:56,720
Speaker 2: what I give him. So I think that there's a

723
00:30:56,760 --> 00:31:00,200
Speaker 2: few cuisines that lend itself to more vegetarian based eat,

724
00:31:00,480 --> 00:31:03,479
Speaker 2: or even a spicy pastalyanne. Like if you did an

725
00:31:03,520 --> 00:31:07,479
Speaker 2: arabiata with a pennee and a delicious olive sauce with

726
00:31:07,560 --> 00:31:10,120
Speaker 2: some spice through it, my husband wouldn't ask me for

727
00:31:10,200 --> 00:31:11,800
Speaker 2: me on that night. He would be happy with a

728
00:31:11,840 --> 00:31:14,600
Speaker 2: spicy pasta. So I think you can use some of

729
00:31:14,640 --> 00:31:17,920
Speaker 2: those flavor profiles to put it through, or even a

730
00:31:18,000 --> 00:31:20,840
Speaker 2: stirfry if you did tofu cut up with soy sauce

731
00:31:20,840 --> 00:31:21,920
Speaker 2: through it and loads of veggues.

732
00:31:21,960 --> 00:31:22,760
Speaker 1: I don't know.

733
00:31:22,800 --> 00:31:26,160
Speaker 2: If they would really pay that much attention in general,

734
00:31:26,200 --> 00:31:27,640
Speaker 2: and I wouldn't make a deal of it. I certainly

735
00:31:27,640 --> 00:31:29,880
Speaker 2: wouldn't be telling them anything. If you're the one cooking

736
00:31:29,960 --> 00:31:32,360
Speaker 2: the dinners, I feel like you've got the decision. You

737
00:31:32,360 --> 00:31:34,200
Speaker 2: don't have to tell them anything. They're lucky you doing it.

738
00:31:34,240 --> 00:31:36,760
Speaker 2: That would be my thoughts as well. Make your own

739
00:31:36,760 --> 00:31:38,800
Speaker 2: if you don't like it. But there's a few little

740
00:31:38,840 --> 00:31:41,960
Speaker 2: strategies you know that perhaps can slip in a little

741
00:31:42,000 --> 00:31:45,080
Speaker 2: bit more vegetable stuff, definitely in legumes in the case

742
00:31:45,120 --> 00:31:47,960
Speaker 2: of trying to get more cheaper and nutritious forms of

743
00:31:48,000 --> 00:31:51,360
Speaker 2: protein that aren't necessarily animal based. So few little tips,

744
00:31:51,360 --> 00:31:52,680
Speaker 2: but if you've got any others, let us know one

745
00:31:52,720 --> 00:31:55,000
Speaker 2: will share them on the potty all rightly, and well,

746
00:31:55,000 --> 00:31:57,360
Speaker 2: that brings us to the end of another episode of

747
00:31:57,360 --> 00:32:00,680
Speaker 2: the Nutrition Couch podcast. If you haven't already, please subscribe

748
00:32:00,680 --> 00:32:02,320
Speaker 2: and leave us a great review, and we love it

749
00:32:02,360 --> 00:32:06,280
Speaker 2: when you share images of you listening to us. And

750
00:32:06,920 --> 00:32:10,840
Speaker 2: we do have our recent event tour that talks about hormones,

751
00:32:10,880 --> 00:32:14,080
Speaker 2: gut health and fat loss, which is very pertinent as

752
00:32:14,080 --> 00:32:16,080
Speaker 2: we move into a new year in a few weeks.

753
00:32:16,200 --> 00:32:18,840
Speaker 2: So if you haven't already and know someone who might benefit.

754
00:32:18,880 --> 00:32:20,479
Speaker 2: Please share that with them and you can find that

755
00:32:20,520 --> 00:32:23,680
Speaker 2: on our website, the nutritioncouch dot com. So have a

756
00:32:23,720 --> 00:32:25,480
Speaker 2: great week and we will see you on Wednesday for

757
00:32:25,560 --> 00:32:27,440
Speaker 2: our weekly product episode.

758
00:32:27,600 --> 00:32:28,320
Speaker 1: Thanks listening,