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Speaker 1: What's your energy like at the moment? Are you're feeling

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Speaker 1: pretty burnt out as we near the end of.

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Speaker 2: A long year.

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Speaker 1: Have you ever thought that maybe you haven't been eating

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Speaker 1: enough to adequately feel your body.

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Speaker 2: On today's midweek.

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Speaker 1: Motivational episode of The Nutrition Couch, we take a closer

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Speaker 1: look at the nutritional reasons that you may be feeling

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Speaker 1: your energy is a little on the low side and

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Speaker 1: the easy fix it to help you power through to

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Speaker 1: the end of twenty twenty three.

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Speaker 3: Hi, I'm Susie Burrow and I'm Leanne Wood.

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Speaker 1: And each week we bring you the Nutrition Couch Whyway

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Speaker 1: podcast that keeps you up to date on everything you

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Speaker 1: need to know in the world of nutrition as well

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Speaker 1: as all things energy. Leanne has found a new nutritious

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Speaker 1: rice on the goat product that we like a lot,

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Speaker 1: and we have been very busy cooking a new low

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Speaker 1: carp fried rice that you will love as a quick

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Speaker 1: and easy midweek meal. But to get a started today, Leanne,

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Speaker 1: one of the key themes I'm seeing with a lot

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Speaker 1: of my clients at the moment as we have we

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Speaker 1: got eight or ten weeks to the end of the year,

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Speaker 1: is that they're all feeling pretty died. And my ovation

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Speaker 1: is that the fatigue is coming for a range of reasons.

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Speaker 1: You know, some of us have just got massive schedules.

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Speaker 1: Certainly there's some clients who might be at risk of

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Speaker 1: low iron or even low vitamin D coming out of

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Speaker 1: the cooler months. So I'm certainly encouraging anyone who's feeling

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Speaker 1: less than their best selves to get a quick blood

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Speaker 1: check and make sure they're on top of their bloods.

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Speaker 1: But more importantly, something that I do see more frequently

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Speaker 1: than not is because we might be particularly focused.

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Speaker 2: On eating well or even eating.

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Speaker 1: Lighter to support sustainable fat loss, if that impacts carbohydrate

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Speaker 1: to too great an extent, it can actually be the

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Speaker 1: case that even though we're eating plenty of calories, we're

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Speaker 1: not getting the fuel that we actually need. Particularly if

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Speaker 1: you're one of the people who exercise regularly, and I'm

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Speaker 1: not talking about doing a walk each day and doing pilates,

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Speaker 1: I'm talking about hammering it and you're going to the

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Speaker 1: gym and getting up early five six, seven days per week.

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Speaker 1: Because like all things, you may have committed to an

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Speaker 1: exercise regime or eating healthier and your body may have

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Speaker 1: had the fuel on board for some time, and even

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Speaker 1: the extra fat mass to support that. But over time,

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Speaker 1: as you've got fitter and more energy efficient, as we

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Speaker 1: would say, it's quite possible that you are no longer

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Speaker 1: eating enough to adequately fuel your muscle. So that may

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Speaker 1: seem counterintuitive, but what happens is if you're carrying extra

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Speaker 1: body fash, say you've lost five or ten kilos over

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Speaker 1: the past three to six months, your cell will have

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Speaker 1: actually become more efficient at burning calories. So whilst you

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Speaker 1: may have initially got good results eating a relatively low

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Speaker 1: carb diet, so it might be as low as eighty

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Speaker 1: one hundred even one hundred and twenty grams of carbohydrate,

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Speaker 1: which in food terms translates into say a slice or

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Speaker 1: two of good quality bread at breakfast, so maybe corn

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Speaker 1: or sweet potato or crackers at lunch, a snack of

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Speaker 1: something like fruit and yogurt, and then a dinner that

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Speaker 1: doesn't have a lot of carbohydrate in it.

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Speaker 2: You are still eating carbs.

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Speaker 1: If you've lost that weight and now exercising more than ever,

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Speaker 1: which is fantastic, and you're ticking the box onto all

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Speaker 1: of those key nutritional variables, you might need a bit

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Speaker 1: more fuel. So I've seen several times this week. When

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Speaker 1: I've done a quick calculation of the carbohydrates my clients

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Speaker 1: are having, it can be as low as sixty or

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Speaker 1: even eighty grams. And whilst that may have been fired

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Speaker 1: initially or even for someone who's insta and resistant over time,

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Speaker 1: if they're using ozen Peak or become fitter or lost weight,

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Speaker 1: they probably need more. And that's why one you might

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Speaker 1: not be seeing results on the scales, but you also

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Speaker 1: may be feeling particularly tired, particularly if your carbohydrates are

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Speaker 1: low on those days that you're performing higher intensity exercise.

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Speaker 2: So I think it can be quite.

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Speaker 1: Helpful to do a little bit of a check and

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Speaker 1: just see, actually, as all the products I'm choosing low

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Speaker 1: carb have I cut out a lot of my fruit?

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Speaker 1: Am I rarely having carbohydrate at night because all of

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Speaker 1: those times maybe in now time that you actually need it,

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Speaker 1: particularly to fuel yourself, and you might not be feeling

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Speaker 1: hungry because you depleted absolutely.

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Speaker 3: And I actually had a lady give me a comment

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Speaker 3: on Instagram the other day, and she was commenting about

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Speaker 3: the hormone webinar, and she said, I'm really interested about

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Speaker 3: the hormone webinar that you and Susie have, but I'm

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Speaker 3: metopausal and it's been suggested by a dietician to do

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Speaker 3: low carb. Would the webinar help me at all? And

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Speaker 3: I basically wrote back and said, you know, for the

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Speaker 3: average woman undergoing metopause, it's not no carb, it's lower carb.

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Speaker 3: It's not low carb even it's lower And I think

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Speaker 3: a lot of people kind of misinterpret that to be

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Speaker 3: no carb. Well, every single choice has to be no

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Speaker 3: carbohydrate or always a lower carbohydrate jobs in. So I

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Speaker 3: think it's just about making smart carbohydrate choices. But what

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Speaker 3: I find at this time of year, Susie, and what

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Speaker 3: I've seen a couple of times in my clients in

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Speaker 3: the past few weeks, is skipping meals to basically compensate

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Speaker 3: other sort of poorer quality choices because they've been too

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Speaker 3: tired to sort of planet advance or prepare. So it's

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Speaker 3: kind of that catch twenty two where you're tired, so

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Speaker 3: you haven't me or prepped, and then you don't have

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Speaker 3: anything ready to go, so you're kind of oversnacking. But

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Speaker 3: then you know they're kind of like, oh, I've probably

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Speaker 3: had a bit too much, so i'll go a little

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Speaker 3: bit leaner here I'll pull out the carbohydrate portion here,

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Speaker 3: I'll skip lunch and I'll just have a small snack instead,

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Speaker 3: and you kind of get caught in this vicious cycle,

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Speaker 3: where as she said, you're not actually having enough carbohydrate

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Speaker 3: to provide the fuel, to provide the energy, and it's

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Speaker 3: kind of making you continue in this cycle where you

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Speaker 3: never really have enough energy, and then you don't have

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Speaker 3: enough energy so you can't make better quality choices, you

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Speaker 3: can't prepare, you can't prep some meals at advance. So

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Speaker 3: I think it's just a really nice, I guess point

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Speaker 3: to make to just really try to prioritize your meal

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Speaker 3: prep or planning in advance in this time of year,

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Speaker 3: and if the weekend for whatever reason gets away from you,

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Speaker 3: totally understand it's happened to me. So so I normally

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Speaker 3: always do my meal prep on a Sunday. We've had

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Speaker 3: some sick kids in the house this week, and it's

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Speaker 3: just like it hasn't happened. So I'm really going to

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Speaker 3: set some time aside on Tuesday afternoon to do a

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Speaker 3: little bit of meal prop erfessionally blocked out my calendar

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Speaker 3: to get ahead for the week because I know that

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Speaker 3: if I've done nothing this weekend, which I haven't. I

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Speaker 3: know that I'm going to get to about Wednesday or Thursday.

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Speaker 3: I've got a couple of things in the freezer to

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Speaker 3: get me by, but I'm not going to do another

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Speaker 3: big shop until probably next weekend. I'm gonna kind of

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Speaker 3: be on the back foot with my nutrition all week

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Speaker 3: if I don't set aside just that little bit of

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Speaker 3: amount of time to prep for my go tos. This

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Speaker 3: time of year when things are crazy busy, there's a

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Speaker 3: lot more social things. It's really just prepping some roasted

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Speaker 3: veggies to throw into as many different things as possible.

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Speaker 3: And that way, I just need a bit of like

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Speaker 3: packet rice, a tin of chune or a little bit

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Speaker 3: of roast chicken or something like that to throw into

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Speaker 3: a wrap. And I've got a great portion of you know,

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Speaker 3: some healthy fats like some avocado or cheese. I've got

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Speaker 3: some carbs and a wrapper a bit of rice, and

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Speaker 3: I can throw on an easy bit of protein like

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Speaker 3: some june or chicken, and tons of roast veggies. And

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Speaker 3: normally what I do is my roast veggie, Susie is

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Speaker 3: I actually roast potato as well, because we know from

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Speaker 3: the research that potato is one of the most filling

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Speaker 3: and satiating carbohydrates. So many people are so fearful of potato,

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Speaker 3: Like what going to deep fry and throw on bacon

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Speaker 3: and sour cream. I mean you can, if you won't

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Speaker 3: be my guest, But a roast potato when it's jack

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Speaker 3: and or just roasting them in the oven is one

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Speaker 3: of the best, most nutritious quality sources of carbohydrates in

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Speaker 3: my opinion, and is super filling. So I always make

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Speaker 3: sure I throw in some roast potatoes with all of

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Speaker 3: my other vegetables as well, and then it's as easy

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Speaker 3: as adding a little bit of protein and a little

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Speaker 3: bit of healthy battol meal and I've got a super

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Speaker 3: super easy, you know lunch or dinner midweek where I

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Speaker 3: could have just kind of been on the back food

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Speaker 3: not thinking about it, got to a meal time and

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Speaker 3: just kind of readed the pantry or oversnacked because I

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Speaker 3: was too busy but didn't have anything prepared. So I

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Speaker 3: think it's a really nice time a year to remind

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Speaker 3: people to try their best to just prioritize even that

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Speaker 3: little bit of meal prep I recommend because it pays

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Speaker 3: off tenfold during the week.

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Speaker 2: True.

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Speaker 1: And the other thing I've noticed is that with the

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Speaker 1: best of diet and tensions, because there's so many products

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Speaker 1: out there that are labeled low carb, or even in

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Speaker 1: the cracker aisle are a lot of seated type products,

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Speaker 1: you may be thinking that you're making good choices, but

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Speaker 1: actually the carbs are becoming quite low. So a couple

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Speaker 1: of weeks ago we had a discussion about the higher

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Speaker 1: protein Helga's bread that was masquerading as sort of high protein.

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Speaker 2: When it was quite normal.

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Speaker 1: But certainly if I've got clients who are choosing, say

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Speaker 1: the burgen, but getting the low carb one, or in

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Speaker 1: the case of wraps, getting one of the Simpsons Pantry

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Speaker 1: or will Worth, which are labeled low carbs, so you

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Speaker 1: may infer those as healthier, or you're down the cracker

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Speaker 1: issland you get a seated cracker. They all have very

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Speaker 1: little carbohydrates, so they do have a place in the diet,

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Speaker 1: But if you're someone who actually needs the fuel, you

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Speaker 1: can actually, unbeknown step, be having no carbs. So I've

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Speaker 1: had several clients who have been having their eggs for

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Speaker 1: breakfast and then teaming them with low carb bread, just

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Speaker 1: thinking that's a healthy choice. And then what's happening is

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Speaker 1: they get to the afternoon and they're starving because they

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Speaker 1: actually haven't had any carbohydrates. So they're thinking and trying

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Speaker 1: to make good choices, but it's just mucking it up

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Speaker 1: a little bit. So for that group of individuals who

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Speaker 1: are say within five or ten kilos of a healthy weight,

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Speaker 1: who do not have insulin resistance, who have already lost

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Speaker 1: several kilos, who are actually exercising at high intensity, you

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Speaker 1: need some carbohydrate, like a twenty to thirty gram carbohydrate

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Speaker 1: load at breakfast, lunch, and even afternoon tea is still

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Speaker 1: not high carb So just sometimes check it because I

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Speaker 1: think sometimes when we've got the best of diet intentions,

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Speaker 1: we can unbeknown sep been cutting our carb Oh. I know,

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Speaker 1: the other food is the high protein yogurt. So I

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Speaker 1: have clients you have high protein yogat all the time

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Speaker 1: of snacks, but no carbohydrate with it, So you need

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Speaker 1: to add a banana or you need to have something

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Speaker 1: with it to actually get the fuel.

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Speaker 2: And if your body is hungry.

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Speaker 1: On the other hand, if you have no hunger, they

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Speaker 1: can be two signs that you're actually having too little carbohydrates,

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Speaker 1: so ideally you want that rumbling in your stomach every

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Speaker 1: three hours or so, so just check. And don't get

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Speaker 1: me wrong, it's really confusing, you know. I have to

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Speaker 1: get clients to go and get the labels of the

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Speaker 1: products that they're choosing to double check because we don't

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Speaker 1: think we're choosing the wrong item. But it is quite

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Speaker 1: tightly controlled, particularly as we get into our perimenopauseas and

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Speaker 1: I had another clients say that, why is it so

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Speaker 1: much harder? You know, when I was twenty, I could

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Speaker 1: just you know, cut a few calories in this way.

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Speaker 1: It's harder because metabolically we're not as efficient as we

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Speaker 1: get older. Most of us are sitting down most of

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Speaker 1: the time, and if you haven't had a lot of

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Speaker 1: muscle to start with, you're starting behind the eight ball

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Speaker 1: if you never train when you were younger. So that's

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Speaker 1: the reason it is hard. You know, we're talking about

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Speaker 1: a few hundred calories here or there. A few you know,

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Speaker 1: ten twenty thirty grams of carbohydrate can be the difference

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Speaker 1: between losing and not if you're someone who has you know,

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Speaker 1: in your forties and has some hormone dysfunction. So it

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Speaker 1: is hard and is specific, and that's why working with

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Speaker 1: a dietesian can be really helpful in getting that specificity.

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Speaker 2: But you don't have to do you know, if that's not.

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Speaker 1: In your budget and it's something you don't want to do,

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Speaker 1: you can easily stick it in my fitness Pal and

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Speaker 1: take a look at it. And that's a rough idea,

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Speaker 1: you know, looking at twenty to thirty grams of carbs

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Speaker 1: per meal most of the time if you're training, and

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Speaker 1: if you are doing a high intensity session, if you're

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Speaker 1: someone who's getting up fasted every morning and going to

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Speaker 1: forty five, you'll need an extra twenty thirty grams, you know,

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Speaker 1: two three hundred calories a day to support that loss.

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Speaker 1: So it's not a matter of less and less and less.

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Speaker 1: It's about feeling at the right time, refueling and then

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Speaker 1: giving a deficit overnight as opposed to starving all day.

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Speaker 1: So it's worth checking because yeah, I had several clients

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Speaker 1: in the past week who are feeling really tired, and

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Speaker 1: basically when we had a closer look, they're just actually

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Speaker 1: not eating enough and that won't make you feel great either.

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Speaker 3: And certainly we go more in depth in a lot

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Speaker 3: of these points in our latest hormone webinar, which is

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Speaker 3: available on the Scouts dot Com under the shot page,

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Speaker 3: and you did mention one more point, Susie about the

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Speaker 3: blood test early on. I actually had a client this

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Speaker 3: week and her iron is completely bottomed out. She needs

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Speaker 3: an infusion, it's that low. And so she's had that

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Speaker 3: this week and you know, two three days later, she

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Speaker 3: feels so much better for it. So it's a really

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Speaker 3: good time of year that if something doesn't feel like

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Speaker 3: if you're just exhausted, if you're getting a good night sleepy,

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Speaker 3: you're waking up and you're still exhausted in the morning,

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Speaker 3: it's a good time of year to go and just

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Speaker 3: get some routine bloods with your doctor and the ones

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Speaker 3: we typically recommend just quickly off the top of my

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Speaker 3: head for most women iron, if you're vegetarian B twelve

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Speaker 3: coming out of winter, we like to do Vitamin D

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Speaker 3: cholesterol is really good, and maybe a fasting blood sugar

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Speaker 3: for a lot of ladies is really good as well.

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Speaker 3: May be heading towards those PERI years. You can always

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Speaker 3: get some of your B mars ex hormanes checked with

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Speaker 3: your GP as well. All right, Soucy, Moving on, to

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Speaker 3: our special product of the week. I saw this one

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Speaker 3: in Colls and I was cruising down the aisles looking

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Speaker 3: for a quick throw together lunch option. So it is

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Speaker 3: the Ben's original Rice a ten plus Mediterranean style pouch.

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Speaker 3: So it's on saleent calls this week two dollars forty.

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Speaker 3: It's not very budget friendly, normally it's four dollars fifty,

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Speaker 3: but it is a really good base for a meal.

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Speaker 3: So the pack serves two and so it's actually only

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Speaker 3: what two dollars twenty five for a portion of it,

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Speaker 3: So it's actually it sounds a lot, but it's actually

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Speaker 3: I think for a quick pull together meal which you'll

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Speaker 3: keep you on track, I just think it's quite reasonable

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Speaker 3: for most families now. Nutritionally, I really like this because

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Speaker 3: it's got a ton of fiber in it per serving,

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Speaker 3: and there's forty four percent vegetables in it susy, so

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Speaker 3: it's a rice mix. It's you know Bends do those

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Speaker 3: microwave packet rice mixes, So it's one of those. But

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Speaker 3: it's got tons of vegetables in it as well, and

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Speaker 3: it's a blend of rice and balley as well, so

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Speaker 3: there's forty four percent vegetables and ten different types of plants,

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Speaker 3: meaning the vegetables and also the grains. And there's six

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Speaker 3: grams of fiber perse serving, so I love that. Like

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Speaker 3: the fiber is awesome per serving. So if we look

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Speaker 3: at the nutritionals, a serving size is one hundred and

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Speaker 3: twenty grams, so half of the pouch, it's nine hundred

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Speaker 3: and ten kilodeles in terms of energy, five point three

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Speaker 3: grams of plant based protein, three point eight grams of

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Speaker 3: fat overall, and only point four grams of sach's a

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Speaker 3: very very low thirty seven grams of carbohydrate. So, like

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Speaker 3: Susie said, that's a really good amount of carb for

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Speaker 3: you know, most healthy women, unless you've specifically been told

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Speaker 3: by a dietitian to have more or have less. It's

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Speaker 3: a pretty good serving for most women. Dietary five or

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Speaker 3: six grams per serving. I love that from a gut

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Speaker 3: health perspective. And sodium one hundred and eighty milligrams per serving.

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Speaker 3: It's actually still quite low as well, considering it as

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Speaker 3: like a packet mixed product. So I just think, Susie,

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Speaker 3: this is an awesome base for a meal. So I

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Speaker 3: would add a server protein, a little bit of healthy fats,

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Speaker 3: and a little bit of extra veggies or salad just

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Speaker 3: to bulk up the volume through here, Like a big

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Speaker 3: handful of mixed salad leaves and a little bit of

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Speaker 3: say roasted capsicums or mushrooms can go a long way

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Speaker 3: in something like this. Maybe throw on a little bit

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Speaker 3: of roast chicken breast or a tin of tuna, and

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Speaker 3: then a small serve of healthy fats, like a little

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Speaker 3: good drizzle of olive oil and bal something vinegar. It's

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Speaker 3: a bit of a dressing. Maybe a little bit of

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Speaker 3: fresh avocado or maybe a sneaky little bit of cheese

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Speaker 3: on top. Just makes I think the perfect balanced meal,

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Speaker 3: particularly for summer. But I will say with these microwave pouches, Susie,

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Speaker 3: before very early on, when we first out of the potty,

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Speaker 3: we went through a great study that showed that people

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Speaker 3: who microwave in plastic containers and use these pouches in

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Speaker 3: the microwave end up consuming about a credit card size

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Speaker 3: amount of plastic every single years. I was horrified since then,

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Speaker 3: and I've never reheated rice in those pouches. So I

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Speaker 3: always say to my clients, make sure you take the

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Speaker 3: rice out of the pouch you put it into a

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Speaker 3: bowl and then you microwave it, or then you heat

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Speaker 3: it up. However, you normally would just try to avoid

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Speaker 3: actually steaming or reheating in the pouch. But otherwise I

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Speaker 3: think this is a great product. I think it's super

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Speaker 3: super strong and a really good base nutritionally to build

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Speaker 3: a healthy, balanced me off from you do.

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Speaker 1: Now, it's not the first time I've said I'm not

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Speaker 1: the greatest fan of rice.

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Speaker 3: I love it. I'm half Malaysian. How can I not

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Speaker 3: love it?

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Speaker 2: I know exactly.

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Speaker 1: I think that my comments about rice, which have been

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Speaker 1: taken out of context recently in many media outlets, is

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Speaker 1: purely talking about white, gluggy rice that people have in

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Speaker 1: sushi and just bucket loads when they have tie. We

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Speaker 1: have to be honest ascieticians. White rice does not offer

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Speaker 1: a lot nutritionally. Now, don't get me wrong. Historically it's

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Speaker 1: fueled many millions of people in situations where there weren't

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Speaker 1: a lot of other calories. They might have been working

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Speaker 1: in the fields, very different cultural groups. I'm talking about

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Speaker 1: the average Australian loading up their plate with white rice. Nutritionally,

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Speaker 1: it's not offering a lot other than refined carbohydrate. And

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Speaker 1: it's very high GI, which means it sends glucose level

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Speaker 1: skyrocketing and dropping back down. So it's not good for

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Speaker 1: glucose control. But certainly brown rice is better in control portions.

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Speaker 1: I'm a big fan of black rice, and I agree

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Speaker 1: with you. You know that product is part of a

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Speaker 1: balanced meal. I don't have a problem with either. I

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Speaker 1: thought it was interesting that we revisited the research around

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Speaker 1: the microwave packs leaching microplastics into the diet and taking

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Speaker 1: it out to cook it. But I think you know,

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Speaker 1: if you keep in mind that sort of half a

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Speaker 1: cup cooked of rice is at least a slice of bread,

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Speaker 1: if not a bit more, you can see it's very

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Speaker 1: energy dense. But for the right person. You know, when

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Speaker 1: I was at Uni, I remember just eating and being

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Speaker 1: going to the gym all the time and eating rice

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Speaker 1: and sweet cili and fruit salad every day. So for

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Speaker 1: active people it's a very good source of readily available energy.

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Speaker 1: It's just talking about people who want to keep their

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Speaker 1: carb controlled. Do you have to keep an eye on portions.

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Speaker 1: But I agree with you as as a portion control

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Speaker 1: food of convenience as part of a mixed meal, that's

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Speaker 1: got really strong nutritional, So check it out.

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Speaker 3: Yeah, I just realized that I didn't actually go through

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Speaker 3: the ingredient list, so I quickly whizzed through that very quickly.

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Speaker 3: Sous ingredient Wives, we've got steam barley at thirty three percent,

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Speaker 3: followed by steam brown rice at twenty percent. Then we've

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Speaker 3: got tomatoes at twelve percent, capsicum at eight percent, onion

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Speaker 3: seven percent, beans at four percent, chickpeas at four percent,

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Speaker 3: peers at four percent, garlic at four percent, a little

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Speaker 3: bit of vegetable oil, followed by some mushroom powder, herbs,

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00:16:33,160 --> 00:16:36,520
Speaker 3: basil and oregano one percent, apple side of vinegar used

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Speaker 3: to extract a little bit of salt, some red chili

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Speaker 3: point zero one percent, and just a tiny bit of

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Speaker 3: black pepper at point zero one percent as well. So

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Speaker 3: a really good clean ingredient list, and like I said,

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Speaker 3: giving us tons and tons of plant points from So

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Speaker 3: from a gut health perspective, this is a great product.

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Speaker 3: Of course, you can make rice and vegetables yourself, absolutely,

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Speaker 3: but this is for the busy time, pole burnt out

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Speaker 3: listener who just needs a quality base to start from.

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Speaker 3: I hands down would recommend something like this. I thought

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Speaker 3: it was a great vine in the out aisle.

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Speaker 1: And a very clean ingredient list outstanding, great product. Absolutely

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Speaker 1: all right, Well to wrap us up back on the

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Speaker 1: topic of rice ley and something we wanted to share

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Speaker 1: was a very quick and easy meal at the moment

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Speaker 1: because I do try and help clients with minimal food

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Speaker 1: prep and this is a recipe I cook at home.

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Speaker 1: And the reason I also like it is that you

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Speaker 1: can make it as budget friendly as you like or

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Speaker 1: as dense and energy as you like. So it's just

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Speaker 1: basically a cauliflower fried rice. So you can literally chuck,

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Speaker 1: you know, some onions in the pan, frozen peas, corn,

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Speaker 1: the cauliflower rise high by the frozen one. You can

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Speaker 1: certainly make your own if you don't mind the mess

408
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Speaker 1: or have like a what's that thing called that people have?

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Speaker 1: What's that special cooking device that's expensive, like a slow

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Speaker 1: cooker or like a pressure cooker. No, what's that special

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Speaker 1: machine people buy and it's like they change their life.

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Speaker 2: The thermomix is a thermomix.

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Speaker 3: Yeah, they're really expensive.

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Speaker 2: One. Yeah is that it? Yeah? Yeah, you can put

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Speaker 2: you can make it. It's really tight. Can you know

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Speaker 2: we're tired.

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Speaker 3: Because we're like burnt out tired Sunday night recording.

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Speaker 1: You can certainly make this in that as well. I

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Speaker 1: just myself chuck it in the pan with extra virgin

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Speaker 1: olive oil. Then you can either use chicken mints, which

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Speaker 1: is budget friendly, extra leine pork mints. If you're vegetarian

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Speaker 1: and include eggs, you can throw some eggs in there

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Speaker 1: for protein. And if you need more energy or calories,

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Speaker 1: you could then add the brown rice to it to

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Speaker 1: bulk it up. But for someone who needs a low

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Speaker 1: carb light meal that clocks in easily below three hundred calories,

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Speaker 1: it's delicious. I myself seasoned with just a touch of

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Speaker 1: salt richue soy, but you could certainly put extra you know,

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Speaker 1: flavor in there if you wanted some extra sweet chili.

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Speaker 1: And it's just a one pan recipe that tastes good.

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Speaker 1: And if you need more bulk, you can actually base

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Speaker 1: it on full brown rice or chuck in a pack

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Speaker 1: like the one Lands describing. So it's a five minute meal.

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00:18:43,520 --> 00:18:45,880
Speaker 1: It can come in under ten dollars to feed a family.

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00:18:46,000 --> 00:18:47,800
Speaker 1: You can put as much or as little vegetables in

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00:18:47,840 --> 00:18:49,639
Speaker 1: it as you want. You can put as much or

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00:18:49,640 --> 00:18:52,280
Speaker 1: as little sauce in as you want and I love it.

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00:18:52,280 --> 00:18:56,000
Speaker 1: It's tasty, quick, easy, great Sunday night, Friday night, you know,

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00:18:56,119 --> 00:18:57,600
Speaker 1: meal that the whole family likes.

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Speaker 2: My boys really like it too.

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Speaker 3: Yeah, I love it and very adaptable, like you can

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00:19:01,240 --> 00:19:03,159
Speaker 3: kind of put any protein in a fried rice that

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00:19:03,200 --> 00:19:05,439
Speaker 3: you want. You can make it fully just plant based,

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00:19:05,440 --> 00:19:07,520
Speaker 3: like eggs in at amamai beans. You could do tofu,

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00:19:07,640 --> 00:19:09,280
Speaker 3: or you could add a little bit of chicken, or

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00:19:09,480 --> 00:19:10,919
Speaker 3: we don't like to use a lot of ham. It

447
00:19:11,000 --> 00:19:13,280
Speaker 3: is sort of considered more of that processed red meat,

448
00:19:13,359 --> 00:19:14,600
Speaker 3: but you could use a little bit of ham, a

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00:19:14,600 --> 00:19:16,639
Speaker 3: little bit of shape turkey. Like there's tons of different

450
00:19:16,680 --> 00:19:19,880
Speaker 3: options leftover barbecue meat even if that's your pleasure. So

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00:19:20,200 --> 00:19:23,320
Speaker 3: really quick and easy, family friendly recipe. Thanks to that, Suzi.

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Speaker 1: Yeah, I love a one pan one pan wonder that's

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Speaker 1: what I.

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00:19:26,320 --> 00:19:27,399
Speaker 2: Cook with all right.

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Speaker 1: Well, that brings us to the end of the Nutrition

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00:19:29,359 --> 00:19:33,000
Speaker 1: Couch for another midweek motivational episode. As thee I mentioned,

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00:19:33,000 --> 00:19:36,600
Speaker 1: we have just finished two live seminars, one called Hack

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00:19:36,640 --> 00:19:40,840
Speaker 1: Your Hormones and one called the Psychology of Weight Loss,

459
00:19:41,680 --> 00:19:44,000
Speaker 1: and they prove really popular. We went through some really

460
00:19:44,240 --> 00:19:48,320
Speaker 1: solid content about psychological barriers and setting yourself up for

461
00:19:48,440 --> 00:19:51,320
Speaker 1: success when it comes to weight management long term, and

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00:19:51,400 --> 00:19:53,679
Speaker 1: also really got into the nitty gritty of hormones and

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00:19:53,760 --> 00:19:56,320
Speaker 1: what nutritional changes you can make. So they're available at

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00:19:56,320 --> 00:19:58,800
Speaker 1: the nutritioncouch dot com and we will see you on

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00:19:59,000 --> 00:20:01,560
Speaker 1: Friday for our let episode drop and have a great week.

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Speaker 3: We'll catch you guys next episode.

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Speaker 1: M