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

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Speaker 1: of us really like rules they can provide boundaries and

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Speaker 1: make decisions easier, while then there's others who actually hate

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Speaker 1: them and find that it ignites a desire to do

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Speaker 1: exactly the opposite of what the rule suggests as an

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Speaker 1: active deviance. So in today's episode of The Nutrition Couch podcast,

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Speaker 1: Leanne and I have an open and honest discussion about

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Speaker 1: where we see rules fitting in the role of diet

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Speaker 1: and nutrition and are they helpful or not so helpful,

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Speaker 1: And we also share some of our non negotiables when

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Speaker 1: it comes to our own dietary rules. Hi, I'm Susie

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Speaker 1: Burrow and a Liah Moore, and we bring you The

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Speaker 1: Nutrition Couch, a bi weekly podcast that keeps you up

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Speaker 1: to date on everything you need to know in the

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Speaker 1: world of nutrition as well as diet rules. Leanna and

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Speaker 1: I talk about the hardest phase of weight loss and

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Speaker 1: how we help our clients to move through it, and

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Speaker 1: our listener question comes from one of Leanne's own clients

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Speaker 1: who wanted to know how she can encourage her family

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Speaker 1: to include more plant based meals in their diet each week.

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Speaker 1: And we haven't seen each other for a few weeks

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Speaker 1: what's going on?

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Speaker 2: And it's been sad, isn't it? And I miss you well.

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Speaker 2: I was very jealous of your Hawaiichi if I was,

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Speaker 2: you know, watching your stories every single day thinking raining

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Speaker 2: in Brisbane and you know many parts of the stories.

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Speaker 2: It's been a little bit depressing lately with the sums out.

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Speaker 2: This weekend, I went from a little ten by the pool.

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Speaker 2: It's going well, you know, MEA's on the move now

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Speaker 2: we're just talking about that. The poor thing's got carpet burns.

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Speaker 2: You started crawling, climbing, pulling yourself up on everything. She's

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Speaker 2: got a couple of little bruises. As they do. They

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Speaker 2: got to climb up, they've got to fall down sometimes,

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Speaker 2: which is going well. It's just that busy time of year.

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Speaker 2: I feel like everything's you know, you know, it's summer,

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Speaker 2: summer starting. It's just busy. You want to get out,

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Speaker 2: you want to get about, you want to do everything.

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Speaker 1: It's party season and I think it's a really pertinent

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Speaker 1: time for our clients and our listeners coming into a

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Speaker 1: lot of food being around. It's about to be Halloween,

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Speaker 1: you know, there's a lot of treats around and coming

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Speaker 1: into silly season where there's cocktails and foods, and so

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Speaker 1: what lee Ann and I will really try and do

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Speaker 1: over these next few weeks is really tailor our content

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Speaker 1: to help you through this busy phase of life and

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Speaker 1: how you can maintain the diet structure you need to.

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Speaker 1: It's not about way, but just feeling good in your body,

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Speaker 1: because you know, when you're eating out a lot and

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Speaker 1: having a lot more treats, you tend to feel bloated

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Speaker 1: and heavy, and no one wants to go into party

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Speaker 1: season like that. And so I think I just need

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Speaker 1: to come out to Brisbane and have some time by

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Speaker 1: the Pulian and to brainstorm this content. That's what I'm thinking.

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Speaker 1: So maybe another cheeky trip is in order. But getting

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Speaker 1: onto our main content today, I saw, just as we

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Speaker 1: were about to put this episode down, an article popped

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Speaker 1: up on the Daily Mail and a well known dietitian

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Speaker 1: had spoken about her food rules and it was a

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Speaker 1: bit tongue in cheap because it was not about rules

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Speaker 1: in terms of cutting back, but more her rules to

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Speaker 1: help you or help make healthy eating easier. And I

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Speaker 1: thought that's quite interesting actually, because if I do think

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Speaker 1: about it, I do have quite a lot of food rules,

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Speaker 1: but they're not restrictive as such. I just find that

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Speaker 1: they make decisions easier each day. And I thought it

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Speaker 1: wasn't something we'd spoken about before, and it was worthy

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Speaker 1: of a discussion. And indeed, when we've just spoken, we

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Speaker 1: do have slightly differing opinions on it, which I think

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Speaker 1: that's always helpful to listeners to see two sides to

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Speaker 1: an argument. So my positioning with food rules is that

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Speaker 1: because on a day to day basis, we are given

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Speaker 1: so many different decisions to make and in many cases

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Speaker 1: offered so much food each and every day. You know,

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Speaker 1: you go to a cafe, there's four hundred items on

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Speaker 1: the menu, you go to a food court, someone offers

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Speaker 1: you something, at the office, there's many, many choices to

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Speaker 1: make on a daily basis. I just find rules can

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Speaker 1: help to guide and make those decisions easier and free

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Speaker 1: up basically some mental energy for other things. So some

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Speaker 1: examples of what I'm thinking about rules not about you

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Speaker 1: can never have this or not eat that, much more

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Speaker 1: about how to structure your diet so it becomes easier

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Speaker 1: to eat well. So, for example, a rule that I

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Speaker 1: would always go back to and I follow myself and

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Speaker 1: really try and encourage my clients to take on is

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Speaker 1: make sure every time they eat a meal or a

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Speaker 1: snack there's some vegetables or salad. And that's a big

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Speaker 1: shift because they might be used to having plain toast

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Speaker 1: in the morning, or cereal or a sandwich or sushi

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Speaker 1: for lunch, and it really doesn't come naturally to be

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Speaker 1: adding that much salad and vegetle bulk, or even in

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Speaker 1: the case of a snack, you know, they're grabbing a

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Speaker 1: snack bar and they don't think to have a carrot

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Speaker 1: with it, Whereas I will always do that, you know,

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Speaker 1: just as part of my day, and I encourage my

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Speaker 1: children to do it. Another one of the rules that

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Speaker 1: I do have and really try and share this is

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Speaker 1: I try not to eat myself sweet food in the day,

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Speaker 1: So I try not to include sort of sweet biscuits

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Speaker 1: or cakes or treats, because anecdotally, I find as soon

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Speaker 1: as you start with those sweet foods, you want more

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Speaker 1: and more and it keeps it really difficult to keep

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Speaker 1: on trap. So if people or my clients myself want

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Speaker 1: something sweet, I try and limit it to after they've

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Speaker 1: had dinner, because I find it just helps to regulate

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Speaker 1: that intake. Or another rule I would have is I

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Speaker 1: really only buy the very leanless cuts of meat, so

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Speaker 1: I would never myself go and buy cheaper mints or

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Speaker 1: even say chicken thighs, chicken drumsticks. I would always eat

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Speaker 1: less but have better quality meat and really put my

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Speaker 1: budget into that. So they're just a few examples of

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Speaker 1: rules that I stick to try and, as I said,

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Speaker 1: make healthy eating easier each day. But I understand you

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Speaker 1: know when we spoke, you thought, oh, but my clients

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Speaker 1: can have too many rules, And I thought, actually, that's

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Speaker 1: a really good point to discuss, because on one hand,

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Speaker 1: we might be speaking about people who are trying to

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Speaker 1: actively lose weight or improve their eating, and so we're

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Speaker 1: trying to build that foundation. But in the case of

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Speaker 1: people who are already high regulators and very strict on themselves,

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Speaker 1: with a perhaps past history of dieting, or you know,

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Speaker 1: often eating too few calories and over exercising, perhaps the

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Speaker 1: rules in those cases can be more detrimental than beneficial.

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Speaker 1: So the questions I have for you then, is your

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Speaker 1: thoughts on where rules can be perhaps not so helpful.

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Speaker 1: But also do you have any rules personally that you

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Speaker 1: do think that you would have that perhaps clients and

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Speaker 1: listeners would benefit from hearing.

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Speaker 2: I don't know if I so much as call them rules,

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Speaker 2: but I always sort of like to say to my clients,

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Speaker 2: no starting over. That's the perfections. I work with a

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Speaker 2: lot of clients with that type a perfection as much

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Speaker 2: like myself, where they're like a mother on the dart,

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Speaker 2: or I'm off the dart, I'm doing it perfectly, or

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Speaker 2: I'm not doing it at all. So I say to

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Speaker 2: them from day one that we work together. This is

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Speaker 2: day one of the rest of your life. There's no

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Speaker 2: starting over it, there's no quitting, there's no failing well,

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Speaker 2: just keep moving forward. Doesn't matter what happens, doesn't matter

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Speaker 2: if you're fall you stumble your stuff up a little bit.

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Speaker 2: We just keep going. So my rule is there's no

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Speaker 2: starting over. You don't get to quit. You don't get

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Speaker 2: to basically say, oh well, I bug it up. Let

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Speaker 2: me wait again until tomorrow, wait again till Monday. So

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Speaker 2: that's sort of I don't know if you call it

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Speaker 2: a rule, but it's sort of more of a mantra

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Speaker 2: that I have. And another one I always say to

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Speaker 2: my clients is no eating from the packet or the pantry.

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Speaker 2: So don't stand in front of the pantry and just

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Speaker 2: start grazing and picking at things. And don't just grab

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Speaker 2: a packet of bikis or a block of chocolate or

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Speaker 2: start eating ice cream from the tub. If you're going

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Speaker 2: to have something, measure out a portion, take it away

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Speaker 2: out of the kitchen, in to say, the living room,

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Speaker 2: Go sit at the table, take it outside, look at

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Speaker 2: the view, and enjoy it mindfully and actually savor the

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Speaker 2: taste of it. I think a lot of what happens

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Speaker 2: when it comes to overeating is done in a really

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Speaker 2: mindless way. So they're probably two. I wouldn't say they're

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Speaker 2: exact nutrition rules, but they're more just like health living

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Speaker 2: and healthy lifestyle rules. And the other one, of course,

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Speaker 2: is just listen to your body. And again I wouldn't

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Speaker 2: call it a rule, but too many of us are

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Speaker 2: eating because we're looking at the clock or it's time

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Speaker 2: to eat, or you know, everybody else in the office

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Speaker 2: is eating all that sort of thing, or we wake

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Speaker 2: up and we have breakfast even though we might not

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Speaker 2: necessarily be hungry. So I think for some of my clients,

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Speaker 2: in fact, for a lot of them, rules are too

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Speaker 2: rigid that it's sort of like a lot of clients

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Speaker 2: come to me and when they start working with me,

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Speaker 2: they go all, I'm not going to have any carbs,

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Speaker 2: and I've cut out all sugar, and I'm banning coffee

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Speaker 2: from today, and there's no alcohol, and it's like this

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Speaker 2: cut out, cut out, cut out, cut out versus. The

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Speaker 2: more you restrict things, the research shows this, the more

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Speaker 2: your brain wants it more and more, And it's only

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Speaker 2: a matter of time before you fall off the wagon

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Speaker 2: and you feel like you're restarting over again. So I

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Speaker 2: always say to my clients, like food in abundance, rather

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Speaker 2: than focusing on what we're cutting out, focus on what

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Speaker 2: we can add in. So, like you, Susie, the rule

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Speaker 2: might be always having veggies, And one of my other

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Speaker 2: rules is really always having veggies and protein with every meal.

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Speaker 2: So I don't care if you just want a cheese toasty,

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Speaker 2: but how can we make that into a more balanced meal.

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Speaker 2: Can we add a bit of chicken onto it? Can

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Speaker 2: we add a side salad with it? Or do you

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Speaker 2: want some two minute noodles? Okay? Cool? Can we add

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Speaker 2: a tin of tune in to it and some frozen

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Speaker 2: veggies to bulk it out, so there's always protein and

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Speaker 2: veggie with pretty much every single meal. That's sort of

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Speaker 2: one of the rules that I have for my clients.

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Speaker 2: And water as well, I feel like is really important

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Speaker 2: one before and during meals, and there's a lot of

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Speaker 2: mists with water, particularly in like the natural health therapy field,

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Speaker 2: where a lot of people say, oh, your body can't

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Speaker 2: digest water and food at the same time, or I

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Speaker 2: don't know, some other bs like that. So I always

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Speaker 2: say to my clients, make sure you're having a big

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Speaker 2: glass of water before your food or with your meals

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Speaker 2: as well, because it really does help to fill you

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Speaker 2: up and it prevents a lot of overeating as well.

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Speaker 2: So I don't know if you'd so much as call

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Speaker 2: them rules, but I feel like it's structure that our

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Speaker 2: clients really like. And for some people, you know, with

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Speaker 2: past eating disorders and rigid style patterns of eating, rules

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Speaker 2: aren't so great. So maybe it's focusing on what we

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Speaker 2: can do when the abundance type mentality versus what we

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Speaker 2: need to cut out. Maybe that's better when we're thinking

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Speaker 2: about food rules to help establish us to live a

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Speaker 2: healthier lifestyle, it's what can we add in so what

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Speaker 2: can we focus on that's really going to benefit us

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Speaker 2: versus water we actually have to restrict in order to

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Speaker 2: live a healthy lifestyle.

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Speaker 1: I think the one I loved most was the not

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Speaker 1: standing and mindless munching. I love that because the other

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Speaker 1: one I have is trying to not eating in the car,

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Speaker 1: because it's that behavior that quickly becomes a habit. And

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Speaker 1: then we know from the research that when you're not

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Speaker 1: mindful of the calories you're consuming, you basically just don't

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Speaker 1: count them, so it can be that kind of snack

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Speaker 1: food that slips in. So I love that. I love

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Speaker 1: sit down and actually have a proper meal or rather

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Speaker 1: than just grabbing things on the go when you're not

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Speaker 1: mindfully consuming those. So I actually really like them. And

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Speaker 1: I think the other time that I find creating a

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Speaker 1: rule and whether you look at it as you know,

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Speaker 1: structure or guidelines or whichever, whatever works for you, because

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Speaker 1: it's got to be helpful when I find when there's

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Speaker 1: a problem for a client. So for example, they may

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Speaker 1: feel out of control when they're eating out, or they

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Speaker 1: may be socializing and be offered certain things, or when

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Speaker 1: they're having a problem in terms of getting to the

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Speaker 1: outcome they want, which may be keeping their calories controlled.

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Speaker 1: Whatever is the individual outcome, creating a rule can help

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Speaker 1: make the decisions easier for that. So I'm just thinking

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Speaker 1: of an example that I had. So a client of

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Speaker 1: mine has started to socialize a lot because it's the

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Speaker 1: end of the year, and they're sending me with their diaries

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Speaker 1: and really finding it difficult to regulate themselves when their

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Speaker 1: environments where there's a lot of tempting food. So in

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Speaker 1: this example, there were canopays and a number of drinks,

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Speaker 1: and she just didn't know how to work through it.

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Speaker 1: And I said, you know, one thing we can try

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Speaker 1: is working out what for the weak ahead. You know,

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Speaker 1: you've got seven days and five of those days are

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Speaker 1: out socializing. That's quite confronting when you're trying to keep

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Speaker 1: your calories on track. And that is the reality for

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Speaker 1: a lot of people coming into end of year celebrations.

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Speaker 1: And it's not about you can't go or avoiding it,

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Speaker 1: because again, we ideally want to learn how to manage

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Speaker 1: yourselves in certain situations. Certainly on a weekly basis, I

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Speaker 1: would be out at least, you know, two or three

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Speaker 1: nights and managed to keep my weight very stable. So

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Speaker 1: there's a way of doing it. So I said to her, look,

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Speaker 1: let's look at some rules and what is going to

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Speaker 1: work for you. So it was an interaction between her

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Speaker 1: and I. It wasn't me saying you can't do this

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Speaker 1: because long term that won't last either. But what we

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Speaker 1: worked out was if she agreed to have, you know,

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Speaker 1: just two drinks on this many nights versus one which

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Speaker 1: was more debaucherous because it was a special occasion, so

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Speaker 1: she didn't have to be overwhelmed with the decisions. It

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Speaker 1: just made it easier to keep it controlled. So I

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Speaker 1: think in that context, if you're having difficulty with something

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Speaker 1: and it's causing you to stress and certainly not helping

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Speaker 1: you reach your goals, that's a time when creating some

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Speaker 1: of those guidelines or rules or structures can go a

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Speaker 1: really long way in getting a balance, you know, between

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Speaker 1: more indulgent eating and things that are more calorie control,

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Speaker 1: particularly when it's party season and there are a lot

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Speaker 1: of tempting cannopays, etc. On offer.

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Speaker 2: I like that, and I think I liked just the

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Speaker 2: change the wording around it, Like you're saying, you know,

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Speaker 2: guidelines and structure versus rules, like to me that Automatically,

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Speaker 2: my brain goes, oh, yeah, I could do that, Like

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Speaker 2: I go out and have two drinks and maybe say

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Speaker 2: four cannopes if that was the structure that my coach

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Speaker 2: gave me in exil right lyand go and do this

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Speaker 2: at the party, Versus if someone said to me, don't

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Speaker 2: have any drinks and don't touch the cannopes and eat

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Speaker 2: before you go. Like, to me, it's just that rule

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Speaker 2: and it's rigid, and I just automatically want to fight

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Speaker 2: back against it and be like, yeah, no, I'm not

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Speaker 2: doing that. Versus if someone said, here's the guideline or structure,

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Speaker 2: try and do this. It just gives you, like it's

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Speaker 2: just allows you a little bit more. I guess flexibility,

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Speaker 2: doesn't it. It doesn't put too much rigidity on you that

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Speaker 2: you want to rebel against it. It doesn't.

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Speaker 1: A lot of that will come down to our early

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Speaker 1: programming with rules. If you grew up in a very

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Speaker 1: authoritarian house where you were told what to do all

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Speaker 1: the time, subconsciously, you probably defy. You're probably defiant even

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Speaker 1: though it's against what you would say that you're trying

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Speaker 1: to achieve. So I would also say that it's really

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Speaker 1: important when creating those rules or structure that you have

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Speaker 1: buy in and you actually have to like it because

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Speaker 1: if you don't, that's why you won't do it long term.

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Speaker 1: And that's why fad diets fail, because as long as

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Speaker 1: you're prepared to be that rigid with it, it will work.

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Speaker 1: But if you actually don't like it and it's not

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Speaker 1: conducive to being sustainable long term, eventually you'll go off

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Speaker 1: track and to fire it and it's all undone. So

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Speaker 1: you've actually got to understand the rule and why you're

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Speaker 1: doing it. So, for example, another client just takes with

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Speaker 1: me earlier today and said, that recipe that you put

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Speaker 1: up on your Instagram looked really yummy. Can I have it?

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Speaker 1: It was like a muffin thing, And I said to

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Speaker 1: her no because but I said, the reason is because

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Speaker 1: you're going to make twelve muffins. What are you going

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Speaker 1: to do with the rest of them? You're not going

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Speaker 1: to have one? And she was like, oh, that makes sense,

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Speaker 1: I understand. So I think the other thing is understanding

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Speaker 1: how the balance works is a really important part of

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Speaker 1: creating that rule that suits you. So in the case

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Speaker 1: of sweet food, if you understand that, you start having

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Speaker 1: a sweet snack in the afternoon and then you want

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Speaker 1: more and more. You'll be like, you know what, the

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Speaker 1: benefit outweighs the negative of not having it now. So again,

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Speaker 1: when it comes to that buying, you have to understand

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Speaker 1: why the coach or the dietitian is helping you to

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Speaker 1: create that guideline or rule, because then it suits you.

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Speaker 1: And that's the beauty of working with a one on

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Speaker 1: one professional to help you craft this balance for you

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Speaker 1: versus buying a diet book and trying to follow it

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Speaker 1: because it's actually not written for you and not specific

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Speaker 1: to your individual circumstance. And every single one of my

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Speaker 1: clients are completely different in their age, their lifestyle, their preferences,

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Speaker 1: their food issues, and hence, you know, having a dietician

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Speaker 1: or a health coach cater for you and that's the

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Speaker 1: benefit of investing in that for yourself. And you can

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Speaker 1: see just from those examples the way Leanne and I

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Speaker 1: are creating models and structures that suit our clients, that

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Speaker 1: allow them to have all the benefits and the nice

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Speaker 1: parts of their lives while still you know, reaching those

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Speaker 1: weight loss goals. But as we move on to our

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Speaker 1: next segment, ly and we know that that also can

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Speaker 1: be a little bit of a hurdle. So what are

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Speaker 1: we going to talk about when it comes to client

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Speaker 1: case study today that will also translate another issue that

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Speaker 1: props up as part of this rule based.

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Speaker 2: So you and I have both had clients within the

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Speaker 2: last week that have really got into a couple of

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Speaker 2: weeks into their journey with us and they found that

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Speaker 2: they're struggling. And for me, it's typically with my clients

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Speaker 2: and I preframe this when they start with me. I say, look,

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Speaker 2: the first couple of weeks is going to be easy.

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Speaker 2: Your motivation's high. You're just like, let's get in and

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Speaker 2: let's do it. It's anywhere between about the four and

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Speaker 2: six week mark. I feel like for my clients, Susie,

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Speaker 2: where that motivation dips off a little bit. Things get busy.

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Speaker 2: You know, you just don't prioritize your nutrition as much

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Speaker 2: as you were. It's not new and exciting and shiny anymore.

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Speaker 2: And you're like, oh man, I got to keep doing this.

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Speaker 2: They got to keep meal properly, how to keep buying

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Speaker 2: all these damn vegetables, They got to keep doing my

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Speaker 2: walks each day. It starts to get very difficult in

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Speaker 2: the I would say the middle sort of part of

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Speaker 2: a weight loss journey. So that's what we're going to

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Speaker 2: chat about today, is why the middle part of the

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Speaker 2: weight loss journey is the most difficult. And I feel,

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Speaker 2: like Susie, it's because most of us, or most of

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Speaker 2: our clients rely on motivation. Whereas we know from working

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Speaker 2: a lot in terms of the psychology behind eating and

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Speaker 2: the behaviors behind eating. With our clients, you can't start

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Speaker 2: off and keep going with motivation. It's like I think

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Speaker 2: I read a quote somewhere that said something like motivation

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Speaker 2: is like a bas You need to do it every day,

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Speaker 2: and it's not just going to be there on some

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Speaker 2: days it's really high and other days you're like, yeah,

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Speaker 2: I just can't be bothered. So I really say to

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Speaker 2: my clients it's about creating the habit and the discipline

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Speaker 2: and the routine that's going to get you there, because

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Speaker 2: I think when we rely on motivation, it quickly wears off.

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Speaker 2: And when we're busy, when we're stressed and we've got

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Speaker 2: other things going on, when other people need us, particularly

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Speaker 2: little people such as kids or pets, you know, we

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Speaker 2: tend to put ourselves last. So we tend to put

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Speaker 2: everybody else before us, so that motivation's gone. The will

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Speaker 2: to do whatever task it is we need to get

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Speaker 2: done to be healthy quickly fades away. So is there

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Speaker 2: much research in science? Susie behind the middle part of

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Speaker 2: the weight loss journey being the most difficult. Is it

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Speaker 2: about habit am I on the right track?

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Speaker 1: It's so interesting, isn't it? Because I can't sum it

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Speaker 1: up better to me, it happens around ten kilos. You know,

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Speaker 1: in context, I'm seeing people who generally need to lose

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Speaker 1: twenty or want to not leave want to lose twenty

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Speaker 1: to thirty kilos. So by the time they've done ten

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Speaker 1: kilos it might be three or four months. They've been

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Speaker 1: pretty excited to start, you know, everything's new looking at

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Speaker 1: the time of year, like look, we're now October. You know,

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Speaker 1: they've been working on this since winter and they're feeling great.

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Speaker 1: They're actually feeling a huge amount better. So it's the

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Speaker 1: glosses worn off. It's a bit harder metabolically, because if

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Speaker 1: you've got significant amounts of weight to lose. I don't

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Speaker 1: want to say it's easy to lose the initial kilos,

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Speaker 1: but it's certainly easier than whittling down closer to the goal. Metabolically,

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Speaker 1: you've got to start to get the muscle working better,

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Speaker 1: which can really be a case of trying different dietary

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Speaker 1: regimes or exercising in a different way when perhaps you

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Speaker 1: didn't have to do before. And then in this instance

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Speaker 1: you're teaching the body to burn more efficiently rather than

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Speaker 1: just starving or taking the calories off with a few

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Speaker 1: less calories each day. Life's busier, so there's a lot

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Speaker 1: more going on. You're starting to go out a bit more,

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Speaker 1: which is difficult sometimes to stick to the calorie control,

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Speaker 1: and there's certainly a little bit of I guess diet

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Speaker 1: resentment then can seep in, because it's like, you know,

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Speaker 1: I've done this long enough. Why do I have to

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Speaker 1: work so hard? It shouldn't be this difficult, you know,

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Speaker 1: And sometimes you can get even annoyed at the health professional,

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Speaker 1: you know, a bit resentful of things that they're guiding

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Speaker 1: and telling you. And so I think the first thing

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Speaker 1: is understanding and answer to your question, no, there's not

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Speaker 1: a huge amount of research about the middle phases being

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Speaker 1: more challenging. This is certainly just my personal experience and

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Speaker 1: anecdotally and just at the moment, I seem to have

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Speaker 1: had a whole influx of clients who are sort of

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Speaker 1: just platauing out when prior to this they were consistently

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Speaker 1: losing killer a week, and I just think it's just

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Speaker 1: a bit hard with everything else going on in life.

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Speaker 1: So what I've been talking to them about is understanding

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Speaker 1: that like anything in life, good things come when you

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Speaker 1: work hard, and so you've got to get over that

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Speaker 1: mountain and it will get easier again. And when the

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Speaker 1: body slows down with fat loss, it's simply a sign

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Speaker 1: that things need to change up. It's not a time

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Speaker 1: to give yourself permission to do and go back to

431
00:18:58,480 --> 00:19:02,040
Speaker 1: old habits. It's about pushing through and being smarter and

432
00:19:02,160 --> 00:19:05,639
Speaker 1: changing things up and committing to the process. And inevitably,

433
00:19:05,760 --> 00:19:07,520
Speaker 1: once you get over that hill, you know, it's like

434
00:19:07,560 --> 00:19:09,679
Speaker 1: climbing a mountain. You get to the top and then

435
00:19:09,760 --> 00:19:12,240
Speaker 1: downhill is a lot easier. It's just a sign you've

436
00:19:12,240 --> 00:19:14,880
Speaker 1: got to press on through that hurdle. But it will

437
00:19:14,920 --> 00:19:18,320
Speaker 1: differentiate lean people who will reach their weight loss goals

438
00:19:18,800 --> 00:19:21,480
Speaker 1: and people who will lose ten and then keep it

439
00:19:21,480 --> 00:19:23,400
Speaker 1: off for a short amount of time and inevitably put

440
00:19:23,440 --> 00:19:26,479
Speaker 1: it all back on, because the reality is they have

441
00:19:26,560 --> 00:19:30,840
Speaker 1: not changed those baseline behaviors and attitudes to shift from

442
00:19:31,280 --> 00:19:34,520
Speaker 1: into a healthier version of self in which they've accepted

443
00:19:35,200 --> 00:19:37,760
Speaker 1: that eating pretty well and exercising has to be part

444
00:19:37,800 --> 00:19:40,720
Speaker 1: of their long term lifestyle and it's not something they're

445
00:19:40,760 --> 00:19:43,160
Speaker 1: just doing in the short term. So this is particularly

446
00:19:43,160 --> 00:19:45,680
Speaker 1: the case for people who are on that twenty thirty

447
00:19:45,760 --> 00:19:47,760
Speaker 1: kilo plan. It's a bit different if you're only need

448
00:19:47,840 --> 00:19:50,000
Speaker 1: to lose ten kilos and you might get five or

449
00:19:50,040 --> 00:19:52,520
Speaker 1: six off, and then this is happening again. If you

450
00:19:52,560 --> 00:19:55,000
Speaker 1: don't cement those behaviors, you'll platau at that five six

451
00:19:55,119 --> 00:19:57,640
Speaker 1: kilos and it will creep back on again. So that's

452
00:19:57,680 --> 00:19:59,600
Speaker 1: the harsh reality of it. But there has to be

453
00:19:59,680 --> 00:20:02,639
Speaker 1: a level of acceptance that, yeah, it's not easy. If

454
00:20:02,680 --> 00:20:05,119
Speaker 1: it was easy, everyone would be a lot leaner. It's hard.

455
00:20:05,200 --> 00:20:07,800
Speaker 1: It's hard in this environment, but it's not impossible. And

456
00:20:07,880 --> 00:20:10,240
Speaker 1: if you remain focused on the goal and work with

457
00:20:10,359 --> 00:20:13,359
Speaker 1: your dietitian your coach to work through it. Rather than

458
00:20:13,400 --> 00:20:17,560
Speaker 1: being annoyed and angry, that's the transition emotionally, Whereas when

459
00:20:17,560 --> 00:20:20,400
Speaker 1: my clients are angry and annoyed, it's a sliding scale,

460
00:20:20,440 --> 00:20:23,040
Speaker 1: because it will either go badly where they just completely

461
00:20:23,040 --> 00:20:26,359
Speaker 1: get annoyed and stop, which is upsetting because you know

462
00:20:26,440 --> 00:20:28,240
Speaker 1: that if they push through, they'll come out the other

463
00:20:28,320 --> 00:20:31,560
Speaker 1: side better, or whether they do work through it and

464
00:20:31,720 --> 00:20:34,520
Speaker 1: work through those emotions, which are often anger and resentment,

465
00:20:35,000 --> 00:20:37,120
Speaker 1: and come to a level of acceptance that yeah, it's

466
00:20:37,119 --> 00:20:39,840
Speaker 1: not easy, it's unfortunate, it is hard, it's not fair.

467
00:20:40,080 --> 00:20:41,639
Speaker 1: Not everyone has to work as hard as you do,

468
00:20:42,240 --> 00:20:45,240
Speaker 1: or that, even if that's your perception, but to get

469
00:20:45,280 --> 00:20:47,919
Speaker 1: to the goal, it will be worth it, and a

470
00:20:48,000 --> 00:20:50,439
Speaker 1: hardness just means we need to try different things and

471
00:20:50,480 --> 00:20:52,560
Speaker 1: push through. So yeah, I do, I won't lie.

472
00:20:52,640 --> 00:20:52,800
Speaker 2: You know.

473
00:20:52,840 --> 00:20:55,520
Speaker 1: I lose people at that point because some people don't

474
00:20:55,520 --> 00:20:58,160
Speaker 1: have the emotional capacity or time or energy to work

475
00:20:58,200 --> 00:21:01,520
Speaker 1: through it. You can do as a health professionalist is

476
00:21:01,560 --> 00:21:03,119
Speaker 1: lay it out there and say, yeah, I do know

477
00:21:03,200 --> 00:21:07,960
Speaker 1: it's hard, but ultimately we do need to push through.

478
00:21:08,080 --> 00:21:11,119
Speaker 1: Otherwise you'll just unwind all the work we've done and

479
00:21:11,200 --> 00:21:13,280
Speaker 1: end up in a worse place in twelve eighteen months

480
00:21:13,320 --> 00:21:15,240
Speaker 1: and you'll be the same. I've had clients who I've

481
00:21:15,240 --> 00:21:17,119
Speaker 1: lost a lot of weight and you see them again,

482
00:21:17,160 --> 00:21:20,200
Speaker 1: you know, five ten, even twenty years later and they're

483
00:21:20,240 --> 00:21:23,080
Speaker 1: back where they started. So you know, that's the reality

484
00:21:23,119 --> 00:21:25,679
Speaker 1: of being human. No one's perfect life is challenging, But

485
00:21:25,760 --> 00:21:28,480
Speaker 1: for anyone listening who is in that middle ground, just

486
00:21:28,840 --> 00:21:32,240
Speaker 1: stick with it because eventually, you know, if you push

487
00:21:32,280 --> 00:21:34,119
Speaker 1: through the things that are hard and really work on

488
00:21:34,240 --> 00:21:37,520
Speaker 1: metabolism and becoming better at burning and trust in the

489
00:21:37,520 --> 00:21:39,960
Speaker 1: health professional and the process, you will come out the

490
00:21:39,960 --> 00:21:42,480
Speaker 1: other side. And once you've broken the back of it,

491
00:21:42,760 --> 00:21:46,000
Speaker 1: and I consistently down that twenty it's a lot easier

492
00:21:46,040 --> 00:21:47,880
Speaker 1: to maintain that than it is to sort of get

493
00:21:47,920 --> 00:21:49,240
Speaker 1: to ten and let it unravel.

494
00:21:49,960 --> 00:21:52,320
Speaker 2: And I've got two I guess points or thoughts there,

495
00:21:52,400 --> 00:21:55,239
Speaker 2: which where about what are we now six seven, eight

496
00:21:55,280 --> 00:21:57,440
Speaker 2: weeks till Christmas, Like we're getting to the nitty gritty

497
00:21:57,480 --> 00:21:59,480
Speaker 2: end of the year, and I'm starting to think of

498
00:21:59,520 --> 00:22:01,720
Speaker 2: basically all of my reverse arts of my clients. So

499
00:22:01,720 --> 00:22:03,639
Speaker 2: I've been working with some of them. You know, we're

500
00:22:03,720 --> 00:22:05,720
Speaker 2: ending up our twelve week program. Some have sort of

501
00:22:05,760 --> 00:22:07,399
Speaker 2: just started with me. They're about four or five, six

502
00:22:07,480 --> 00:22:09,480
Speaker 2: weeks in, and others are sort of around week eight

503
00:22:09,560 --> 00:22:12,000
Speaker 2: or nine. So what I'm thinking about is returning them

504
00:22:12,040 --> 00:22:14,920
Speaker 2: all back to maintenance calories by Christmas. It's very rare

505
00:22:14,920 --> 00:22:16,399
Speaker 2: that I would run any of my clients and a

506
00:22:16,440 --> 00:22:18,960
Speaker 2: deficit over Christmas. So I think that that's something to

507
00:22:19,000 --> 00:22:21,360
Speaker 2: remember that all of the hard work that you've done,

508
00:22:21,359 --> 00:22:23,159
Speaker 2: you don't have to go and put it back on again.

509
00:22:23,280 --> 00:22:25,960
Speaker 2: You can slowly start to eat more and return back

510
00:22:26,000 --> 00:22:28,119
Speaker 2: to your maintenance calories, or as we like to call it,

511
00:22:28,160 --> 00:22:31,320
Speaker 2: that slow reverse diet, where you can learn to maintain

512
00:22:31,720 --> 00:22:34,520
Speaker 2: the weight loss that you've got to date and maintain

513
00:22:34,600 --> 00:22:37,520
Speaker 2: that over Christmas versus always pushing and losing and then

514
00:22:37,600 --> 00:22:40,440
Speaker 2: regaining and losing and regaining. So I think that that's

515
00:22:40,480 --> 00:22:42,520
Speaker 2: a skill in itself. I always say to my clients

516
00:22:42,680 --> 00:22:45,240
Speaker 2: maintenance is a win, and maintenance is a skill in

517
00:22:45,280 --> 00:22:48,800
Speaker 2: itself because so many people have absolutely no idea how

518
00:22:48,840 --> 00:22:50,879
Speaker 2: to maintain. So I've got a couple of clients at

519
00:22:50,880 --> 00:22:53,159
Speaker 2: the moment, Susie, who are roughly about that eight to

520
00:22:53,200 --> 00:22:56,119
Speaker 2: ten kilos down. So what I'm teaching them now is

521
00:22:56,200 --> 00:22:58,600
Speaker 2: how to eat for that body that is eight to

522
00:22:58,640 --> 00:23:01,359
Speaker 2: ten kilos less. Because I've never done that before. They've

523
00:23:01,400 --> 00:23:04,000
Speaker 2: either been significantly heavier or they've lost it and they've

524
00:23:04,000 --> 00:23:06,199
Speaker 2: regained it straight away. So, like you said, a lot

525
00:23:06,240 --> 00:23:08,760
Speaker 2: of our clients have goals of say twenty kilos. But

526
00:23:08,840 --> 00:23:10,359
Speaker 2: what I like to do is sort of work in

527
00:23:10,520 --> 00:23:13,840
Speaker 2: ten kilo. I guess buffers where they lose ten, they

528
00:23:13,920 --> 00:23:16,280
Speaker 2: learn how to spend two three months in that new

529
00:23:16,320 --> 00:23:18,640
Speaker 2: body that's ten kilos less. Then we push on again

530
00:23:18,640 --> 00:23:20,320
Speaker 2: and we drop another five to ten. Then we learn

531
00:23:20,359 --> 00:23:23,360
Speaker 2: to sort of eat for that new body, because it's

532
00:23:23,359 --> 00:23:26,240
Speaker 2: a skill in itself to learn the requirement so that

533
00:23:26,280 --> 00:23:28,080
Speaker 2: a new body has. And people might think, oh, I'm

534
00:23:28,080 --> 00:23:31,080
Speaker 2: only ten kilos down, but it's a significant amount of weight,

535
00:23:31,160 --> 00:23:33,639
Speaker 2: and even though your goal might be thirty, just learning

536
00:23:33,680 --> 00:23:36,880
Speaker 2: to maintain that initial ten is something that so many

537
00:23:36,880 --> 00:23:39,280
Speaker 2: people have no idea how to do, and then pushing

538
00:23:39,320 --> 00:23:41,920
Speaker 2: on for another five all ten, learning to maintain that,

539
00:23:41,960 --> 00:23:44,000
Speaker 2: and then pushing on for the final five all ten.

540
00:23:44,200 --> 00:23:46,280
Speaker 2: You know, think of it like a marathon, not a

541
00:23:46,320 --> 00:23:49,400
Speaker 2: short sprint. And I think give yourself a full year. Heck,

542
00:23:49,440 --> 00:23:51,439
Speaker 2: give yourself two or three years. Like if you just

543
00:23:51,520 --> 00:23:54,040
Speaker 2: learned to lose ten kilos every year and then learn

544
00:23:54,080 --> 00:23:56,360
Speaker 2: to maintain that and then push on for another five

545
00:23:56,359 --> 00:23:58,239
Speaker 2: all ten, I think we'd be far better off if

546
00:23:58,280 --> 00:24:01,560
Speaker 2: we just gave ourselves permission to take longer than what

547
00:24:01,600 --> 00:24:04,400
Speaker 2: we would ideally like. And another point that I had

548
00:24:04,480 --> 00:24:06,520
Speaker 2: is I just signed a new client last week, Susie,

549
00:24:06,560 --> 00:24:10,560
Speaker 2: who has lost ten herself during this very restrictive gym challenge,

550
00:24:10,560 --> 00:24:12,480
Speaker 2: which this is a fifth time that she's done it,

551
00:24:12,640 --> 00:24:15,199
Speaker 2: and she said it was like, you know, nine kilos

552
00:24:15,280 --> 00:24:17,040
Speaker 2: or something, and she said, I'm going to put it

553
00:24:17,080 --> 00:24:19,240
Speaker 2: back on again. I always do. I've lost ten, I've

554
00:24:19,280 --> 00:24:21,040
Speaker 2: lost night, and I always put back on again. She said,

555
00:24:21,080 --> 00:24:23,400
Speaker 2: I'm signing up with you now because I still got

556
00:24:23,400 --> 00:24:25,320
Speaker 2: ten to lose and I need to maintain this ten.

557
00:24:25,640 --> 00:24:27,520
Speaker 2: So I feel like that's a great position to be.

558
00:24:27,560 --> 00:24:29,480
Speaker 2: And if you're someone who can lose five or ten

559
00:24:29,520 --> 00:24:32,919
Speaker 2: kilos easy, great, go and do it, whether it's whatever

560
00:24:32,960 --> 00:24:34,960
Speaker 2: way you're going to get it done, and then work

561
00:24:35,000 --> 00:24:38,280
Speaker 2: with your dietitian to then maintain it and lose the

562
00:24:38,320 --> 00:24:40,400
Speaker 2: next five to ten, because I feel like, as you said,

563
00:24:40,440 --> 00:24:43,200
Speaker 2: the motivation and the shininess of it all wears off

564
00:24:43,240 --> 00:24:46,280
Speaker 2: after three, four, five months, So maybe you know, people

565
00:24:46,320 --> 00:24:48,800
Speaker 2: can get it going themselves, but then is the time

566
00:24:48,840 --> 00:24:51,439
Speaker 2: to link in with a dietitian to maintain it and

567
00:24:51,560 --> 00:24:53,719
Speaker 2: push forward. And lose a little bit more because it's

568
00:24:53,760 --> 00:24:56,520
Speaker 2: that barrier and we all have it. Whether you're you

569
00:24:56,560 --> 00:24:59,320
Speaker 2: know the goal is five kilos, people say to a SUSI, oh,

570
00:24:59,320 --> 00:25:01,399
Speaker 2: I can only lose two or three. If the goal

571
00:25:01,520 --> 00:25:03,040
Speaker 2: is ten, people say, well, I get eight off and

572
00:25:03,080 --> 00:25:04,640
Speaker 2: I put it back on again. Or if someone says

573
00:25:04,640 --> 00:25:06,399
Speaker 2: my goal is thirty, I can only get ten or

574
00:25:06,440 --> 00:25:08,679
Speaker 2: twelve off and I always regain it. So maybe do

575
00:25:08,760 --> 00:25:11,320
Speaker 2: the initial push yourself and then link in with a

576
00:25:11,320 --> 00:25:13,920
Speaker 2: health professional and that can take you to the next step.

577
00:25:13,960 --> 00:25:15,960
Speaker 2: So I think it's just taking a step back and saying,

578
00:25:16,160 --> 00:25:18,600
Speaker 2: what does my journey look like, what have I been

579
00:25:18,640 --> 00:25:21,119
Speaker 2: doing to date that's not working? And how can I

580
00:25:21,200 --> 00:25:23,359
Speaker 2: change that around? And if you lose that motivation in

581
00:25:23,359 --> 00:25:26,080
Speaker 2: the middle part, perhaps that's a great time to link

582
00:25:26,119 --> 00:25:28,879
Speaker 2: in with a health professional to guide you through that

583
00:25:29,000 --> 00:25:32,320
Speaker 2: difficult part, learning to maintain and learning to push forward

584
00:25:32,320 --> 00:25:34,919
Speaker 2: from there versus bouncing back to the old body that

585
00:25:35,000 --> 00:25:36,479
Speaker 2: you always seem to end up back in.

586
00:25:37,000 --> 00:25:39,399
Speaker 1: It's really good advice. Even I've enjoyed listening to you

587
00:25:39,480 --> 00:25:40,960
Speaker 1: today lean very.

588
00:25:40,920 --> 00:25:43,200
Speaker 2: Nice because I've had a double coffee.

589
00:25:44,280 --> 00:25:47,240
Speaker 1: Well, our listener question is a slightly different slant than

590
00:25:47,440 --> 00:25:49,840
Speaker 1: weight control, because I loved it. Actually, you had a

591
00:25:49,880 --> 00:25:52,000
Speaker 1: great question that came from I think it's one of

592
00:25:52,000 --> 00:25:54,919
Speaker 1: your clients actually even probably a listener, but also a client,

593
00:25:55,280 --> 00:25:57,320
Speaker 1: and she was asking how she can get her family

594
00:25:57,359 --> 00:26:00,000
Speaker 1: to eat more plant based meals. Now I can absolutely

595
00:26:00,000 --> 00:26:02,880
Speaker 1: put my hand up to this because if I serve Chris,

596
00:26:02,880 --> 00:26:08,120
Speaker 1: my father of my children and my life partner, a

597
00:26:08,240 --> 00:26:11,919
Speaker 1: mushroom cauliflower rice rosotto, which I love for dinner, he

598
00:26:12,000 --> 00:26:16,159
Speaker 1: looks at me like I'm starving him and is like not.

599
00:26:16,240 --> 00:26:18,000
Speaker 1: He never says that was great dinner. Let me tell

600
00:26:18,040 --> 00:26:20,640
Speaker 1: you so, I think this is something that we can

601
00:26:20,680 --> 00:26:22,959
Speaker 1: all benefit from, especially at the momently and when the

602
00:26:23,000 --> 00:26:26,520
Speaker 1: cost of meat and protein is so expensive, so simply

603
00:26:26,520 --> 00:26:29,119
Speaker 1: for the household budget, having a bas meal or two

604
00:26:29,160 --> 00:26:31,200
Speaker 1: each week is a really smart choice for families.

605
00:26:31,400 --> 00:26:34,160
Speaker 2: Yeah, and it was a client of mind, but also

606
00:26:34,160 --> 00:26:37,200
Speaker 2: a friend who it's a hubby specifically, and she said,

607
00:26:37,240 --> 00:26:38,879
Speaker 2: you know, the kids, I can kind of trick in.

608
00:26:38,960 --> 00:26:40,919
Speaker 2: I can get them into doing it, like no problem.

609
00:26:41,119 --> 00:26:43,760
Speaker 2: It's hubby will screw his nose up be like yuck,

610
00:26:43,880 --> 00:26:46,840
Speaker 2: I'm not eating that, and then the kids follow suits.

611
00:26:46,840 --> 00:26:49,120
Speaker 2: A dad's like oh, yuck. I'm not eating that. Kid's like, yeah,

612
00:26:49,119 --> 00:26:51,480
Speaker 2: we don't want that either, that's gross. So she was

613
00:26:51,560 --> 00:26:54,960
Speaker 2: really struggling to even implement something simple like meatless Monday

614
00:26:55,000 --> 00:26:57,440
Speaker 2: like she wanted to do on her household. So one

615
00:26:57,440 --> 00:26:59,359
Speaker 2: of the best tips that I have, SUSI, have you

616
00:26:59,359 --> 00:27:03,080
Speaker 2: ever seen that brand called corn So? It's Quo r

617
00:27:03,280 --> 00:27:06,399
Speaker 2: n So. It's based on egg white proteins. It's not vegan,

618
00:27:06,440 --> 00:27:09,679
Speaker 2: but it's a really nice vegetarian alternative. They do like

619
00:27:09,720 --> 00:27:12,240
Speaker 2: a it looks like a mince basically. That would be

620
00:27:12,280 --> 00:27:14,800
Speaker 2: my first option if you're trying to do a vegetarian

621
00:27:14,840 --> 00:27:17,520
Speaker 2: or a plant based meal for your family, substitute any

622
00:27:17,560 --> 00:27:20,720
Speaker 2: mince dish, whether you're doing a shepherd's pie or a spaghetti,

623
00:27:20,760 --> 00:27:23,920
Speaker 2: bolonnaise or tacos with that corn product. You can fight

624
00:27:23,960 --> 00:27:25,240
Speaker 2: it in kal g you and fight it in wool

625
00:27:25,320 --> 00:27:27,040
Speaker 2: is in the frozen section, I believe.

626
00:27:27,200 --> 00:27:28,280
Speaker 1: Yeah, it's in the frozen section.

627
00:27:28,520 --> 00:27:30,760
Speaker 2: It's really really good quality. It's like high fiber, it's

628
00:27:30,840 --> 00:27:33,480
Speaker 2: high protein, it's you know, moderate in terms of like

629
00:27:33,520 --> 00:27:36,000
Speaker 2: phenergy as well. It's a really great option and it

630
00:27:36,040 --> 00:27:41,560
Speaker 2: doesn't taste bad, but it also resembles a texture of meat,

631
00:27:41,800 --> 00:27:43,760
Speaker 2: which I find like that's the hardest part, you know,

632
00:27:43,760 --> 00:27:45,760
Speaker 2: particularly when people go, oh, I want to eat plant

633
00:27:45,800 --> 00:27:48,000
Speaker 2: based and they're like, oh, tofu, Like I can't get

634
00:27:48,040 --> 00:27:50,120
Speaker 2: around it. A lot of people struggle with just the

635
00:27:50,160 --> 00:27:52,919
Speaker 2: texture of tofu just because it's so different to what

636
00:27:53,080 --> 00:27:55,840
Speaker 2: like a steak is obviously, So I really love the

637
00:27:56,040 --> 00:27:58,560
Speaker 2: corn mince. They do it another few products in the

638
00:27:58,680 --> 00:28:00,480
Speaker 2: range where they do like a you know, a chicken

639
00:28:00,520 --> 00:28:03,720
Speaker 2: filla ten you know, fake other types of meats, but

640
00:28:03,720 --> 00:28:06,320
Speaker 2: they're not as high quality in terms of nutrition. I

641
00:28:06,359 --> 00:28:09,040
Speaker 2: really like either the corn pieces or the corn mints,

642
00:28:09,280 --> 00:28:11,640
Speaker 2: So they're my two favorite options. And the other one

643
00:28:11,680 --> 00:28:15,080
Speaker 2: is just using like start off slowly, like do say

644
00:28:15,080 --> 00:28:17,480
Speaker 2: you're making a spaghetti, do a can of beans and

645
00:28:17,520 --> 00:28:19,639
Speaker 2: a little bit of mince meat, or use three quarters

646
00:28:19,640 --> 00:28:22,120
Speaker 2: of the amount of mints and a quarter of legumes

647
00:28:22,160 --> 00:28:24,639
Speaker 2: or beans, So don't go one hundred percent plant based,

648
00:28:24,840 --> 00:28:26,840
Speaker 2: just cut them down gradually, or get the family or

649
00:28:26,920 --> 00:28:30,520
Speaker 2: hubby onto eating more beans and legumes alongside the meat

650
00:28:30,560 --> 00:28:33,199
Speaker 2: portion of it and cut it back gradually. So do

651
00:28:33,440 --> 00:28:35,879
Speaker 2: you know, use your mince and use sixty percent and

652
00:28:35,920 --> 00:28:38,560
Speaker 2: then use fifty percent, then use forty percent. So gradually

653
00:28:38,640 --> 00:28:40,440
Speaker 2: over time. It may take a few months, it might

654
00:28:40,480 --> 00:28:42,600
Speaker 2: take six to twelve months, but you can kind of

655
00:28:42,640 --> 00:28:46,480
Speaker 2: transition the whole family over to enjoying more beans than legumes.

656
00:28:46,520 --> 00:28:48,479
Speaker 2: And it doesn't have to be if you thought about, oh,

657
00:28:48,520 --> 00:28:50,400
Speaker 2: I just want to have one plant based meal every

658
00:28:50,440 --> 00:28:52,920
Speaker 2: single week. If you just took twenty percent of the

659
00:28:53,000 --> 00:28:55,760
Speaker 2: meat out of five meals across the wick, you're basically

660
00:28:55,800 --> 00:28:58,480
Speaker 2: doing one plant based meal, right, So I don't think

661
00:28:58,480 --> 00:29:00,840
Speaker 2: it has to be about that again all nothing we like,

662
00:29:00,880 --> 00:29:03,480
Speaker 2: we can't have meat at all today. If the family's

663
00:29:03,520 --> 00:29:05,800
Speaker 2: really struggling or Hubby's really struggling to get his head

664
00:29:05,800 --> 00:29:08,880
Speaker 2: around not having some sort of animal product on his blade,

665
00:29:09,200 --> 00:29:11,720
Speaker 2: just try cutting it back gradually, Like take twenty thirty

666
00:29:11,720 --> 00:29:13,360
Speaker 2: percent of the meat out of a meal and in

667
00:29:13,360 --> 00:29:16,720
Speaker 2: a month's time do fifty percent you know, tofu and

668
00:29:16,760 --> 00:29:19,280
Speaker 2: fifty percent chicken, or fifty percent meat and fifty percent

669
00:29:19,320 --> 00:29:21,080
Speaker 2: corn mits or something. So I think it's about that

670
00:29:21,120 --> 00:29:24,680
Speaker 2: gradual shift down over time versus cutting it all out

671
00:29:24,680 --> 00:29:27,040
Speaker 2: and say we're having a totally vegio meal today and

672
00:29:27,080 --> 00:29:29,200
Speaker 2: then there's upro all from the rest of the family members.

673
00:29:29,320 --> 00:29:31,120
Speaker 1: Yeah, And I think there's a couple of things. First

674
00:29:31,120 --> 00:29:32,560
Speaker 1: of all, I wouldn't be making a big deal of

675
00:29:32,560 --> 00:29:34,760
Speaker 1: it at all. I would never even tell them that

676
00:29:34,800 --> 00:29:37,240
Speaker 1: it's vegetarian, because that's the thing with parents. They'll say

677
00:29:37,240 --> 00:29:39,600
Speaker 1: you must eat vegetables. They don't say you must eat

678
00:29:39,600 --> 00:29:42,040
Speaker 1: ice cream. So don't say if you're having a vegetarian meal.

679
00:29:42,080 --> 00:29:44,800
Speaker 1: You might just say it's pasta or whatever. The two

680
00:29:44,880 --> 00:29:47,880
Speaker 1: ways I think can work quite well with men who

681
00:29:48,440 --> 00:29:50,600
Speaker 1: or other family members, or I'm talking now, I am

682
00:29:50,600 --> 00:29:54,040
Speaker 1: talking about men or even teenagers. Perhaps if I find

683
00:29:54,080 --> 00:29:56,960
Speaker 1: with my own husband, if you spice it up, like

684
00:29:57,000 --> 00:29:59,040
Speaker 1: if I do a chili con kine with beans that

685
00:29:59,080 --> 00:30:03,320
Speaker 1: doesn't have mints in it, he probably wouldn't really notice

686
00:30:03,400 --> 00:30:05,280
Speaker 1: if I had a lot of chili through it, because

687
00:30:05,320 --> 00:30:08,320
Speaker 1: he loves chili, so he'd still get the texture and

688
00:30:08,320 --> 00:30:10,200
Speaker 1: the heaviness of the meal. If I was doing a

689
00:30:10,280 --> 00:30:14,680
Speaker 1: chili with you know, some I'd probably do it like

690
00:30:14,720 --> 00:30:16,880
Speaker 1: with corn chips on the side or something like that

691
00:30:16,920 --> 00:30:19,560
Speaker 1: and some avocado and things. So I think that if

692
00:30:19,560 --> 00:30:22,680
Speaker 1: you flavor it strongly in that flavor profile, that can

693
00:30:22,720 --> 00:30:26,320
Speaker 1: work quite well. Because I certainly would would offer beans

694
00:30:26,320 --> 00:30:30,160
Speaker 1: in a taco or burrito, but the other dish that

695
00:30:30,200 --> 00:30:33,760
Speaker 1: I've been doing more frequently is dumplings at home, because

696
00:30:33,760 --> 00:30:36,480
Speaker 1: I find that we've spoken about dumplings before, and there's

697
00:30:36,560 --> 00:30:38,480
Speaker 1: quite a few brands that have got a really strong

698
00:30:38,600 --> 00:30:43,000
Speaker 1: nutritional profile. And if I was doing dumplings and did

699
00:30:43,080 --> 00:30:46,360
Speaker 1: veget vegetarian dumplings and serve them with at a marmaie,

700
00:30:46,960 --> 00:30:50,200
Speaker 1: I don't think my husband would really notice, like not,

701
00:30:50,240 --> 00:30:52,600
Speaker 1: he wouldn't. He wouldn't notice to say it. I don't

702
00:30:52,640 --> 00:30:54,320
Speaker 1: think you know what I mean. He'll sort of eat

703
00:30:54,360 --> 00:30:56,720
Speaker 1: what I give him. So I think that there's a

704
00:30:56,720 --> 00:31:00,200
Speaker 1: few cuisines that lend itself to more vegetarian based to eat,

705
00:31:00,480 --> 00:31:03,320
Speaker 1: or even a spicy pasta lyanne, Like if you did

706
00:31:03,320 --> 00:31:07,280
Speaker 1: an arabiata with a penne and a delicious olive sauce

707
00:31:07,320 --> 00:31:10,000
Speaker 1: with some spice through it, my husband wouldn't ask me

708
00:31:10,040 --> 00:31:11,680
Speaker 1: for me on that night. He would be happy with

709
00:31:11,720 --> 00:31:14,400
Speaker 1: a spicy pasta. So I think you can use some

710
00:31:14,480 --> 00:31:17,840
Speaker 1: of those flavor profiles to put it through. Or even

711
00:31:17,840 --> 00:31:20,040
Speaker 1: a stir fry if you did tofu cut up with

712
00:31:20,240 --> 00:31:22,600
Speaker 1: soy sauce, throat and loads of veggues. I don't know

713
00:31:22,760 --> 00:31:26,160
Speaker 1: if they would really pay that much attention in general,

714
00:31:26,160 --> 00:31:27,600
Speaker 1: and I wouldn't make a deal of it. I certainly

715
00:31:27,600 --> 00:31:29,920
Speaker 1: wouldn't be telling them anything. If you're the one cooking

716
00:31:29,920 --> 00:31:32,320
Speaker 1: the dinners, I feel like you've got the decision. You

717
00:31:32,360 --> 00:31:34,160
Speaker 1: don't have to tell them anything. They're lucky your dough it.

718
00:31:34,200 --> 00:31:36,720
Speaker 1: That would be my thoughts as well. Make your own

719
00:31:36,760 --> 00:31:38,800
Speaker 1: if you don't like it. But there's a few little

720
00:31:38,800 --> 00:31:41,960
Speaker 1: strategies you know that perhaps can slip in a little

721
00:31:41,960 --> 00:31:45,040
Speaker 1: bit more vegetable stuff, definitely in legumes in the case

722
00:31:45,080 --> 00:31:47,960
Speaker 1: of trying to get more cheaper and nutritious forms of

723
00:31:47,960 --> 00:31:50,000
Speaker 1: protein that aren't necessarily animal based.

724
00:31:50,040 --> 00:31:51,320
Speaker 2: So few little tips.

725
00:31:51,320 --> 00:31:52,680
Speaker 1: But if you've got any others, let us know one

726
00:31:52,680 --> 00:31:54,959
Speaker 1: will share them on the potty all rightly and well,

727
00:31:55,000 --> 00:31:57,320
Speaker 1: that brings us to the end of another episode of

728
00:31:57,320 --> 00:32:00,720
Speaker 1: the Nutrition Catch podcast. If you haven't already, subscribe and

729
00:32:00,800 --> 00:32:02,480
Speaker 1: leave us a great review, and we love it when

730
00:32:02,520 --> 00:32:07,040
Speaker 1: you share images of you listening to us. And we

731
00:32:07,080 --> 00:32:10,800
Speaker 1: do have our recent event tour that talks about hormones,

732
00:32:10,840 --> 00:32:14,040
Speaker 1: gut health and fat loss, which is very pertinent as

733
00:32:14,040 --> 00:32:15,960
Speaker 1: we move into a new year in a few weeks.

734
00:32:16,200 --> 00:32:18,440
Speaker 1: So if you haven't already and know someone who might

735
00:32:18,480 --> 00:32:20,320
Speaker 1: benefit please share that with them and you can find

736
00:32:20,320 --> 00:32:23,560
Speaker 1: that on our website, the nutritioncount dot com. So have

737
00:32:23,600 --> 00:32:25,360
Speaker 1: a great week and we will see you on Wednesday

738
00:32:25,400 --> 00:32:27,400
Speaker 1: for our weekly product episode.

739
00:32:27,560 --> 00:32:28,320
Speaker 2: Thanks listening,