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Speaker 1: What's your energy like at the moment?

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Speaker 2: Are you're feeling pretty burnt out as we near the

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Speaker 2: end of a long year. Have you ever thought that

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Speaker 2: maybe you haven't been eating enough to adequately feel your body.

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Speaker 1: On today's midweek.

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Speaker 2: Motivational episode of The Nutrition Couch, we take a closer

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Speaker 2: look at the nutritional reasons that you may be feeling

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Speaker 2: your energy is a little on the low side and

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Speaker 2: the easy fix it to help you power through to.

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Speaker 1: The end of twenty twenty three. Hi, I'm Cusy Burrow

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Speaker 1: and I'm Leanne Wood.

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Speaker 2: And each week we bring you The Nutrition Couch, the Byway,

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Speaker 2: the podcast that keeps you up to date on everything

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Speaker 2: you need to know in the world of nutrition as

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Speaker 2: well as all things energy. Leanne has found a new

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Speaker 2: nutritious rice on the goat product that we like a lot,

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Speaker 2: and we have been very busy cooking a new low

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Speaker 2: carp fried rice that you will love as a quick

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Speaker 2: and easy midwek meal. But to get a started today, Lyanne,

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Speaker 2: one of the key themes I'm seeing with a lot

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Speaker 2: of my clients at the moment, as we would have

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Speaker 2: we got eight or ten weeks to the end of

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Speaker 2: the year, is that they're all feeling pretty died. And

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Speaker 2: myervation is that the fatigue is coming for a range

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Speaker 2: of reasons. You know, some of us have just got

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Speaker 2: massive schedules. Certainly there's some clients who might be at

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Speaker 2: risk of low iron or even low vitamin D coming

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Speaker 2: out of the cooler months. So I'm certainly encouraging anyone

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Speaker 2: who's feeling less than their best selves to get a

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Speaker 2: quick blood check and make sure they're on top of

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Speaker 2: their bloods. But more importantly, something that I do see

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Speaker 2: more frequently than not is because we might be particularly

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Speaker 2: focused on eating well or even eating lighter to support

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Speaker 2: sustainable fat loss, if that impacts carbohydrate to too great

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Speaker 2: an extent, it can actually be the case that even

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Speaker 2: though we're eating plenty of calories, we're not getting the

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Speaker 2: fuel that we actually need. Particularly if you're one of

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Speaker 2: the people who exercise regularly, and I'm not talking about

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Speaker 2: doing a walk each day and doing pilates, I'm talking

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Speaker 2: about hammering it and you're going to the gym and

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Speaker 2: getting up early five six, seven days per week. Because

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Speaker 2: like all things, you may have committed to an exercise

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Speaker 2: regime or eating healthier and your body may have had

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Speaker 2: the fuel on board for some time, and even the

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Speaker 2: extra fat mass to support that. But over time, as

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Speaker 2: you've got fisher and more energy efficient, as we would say,

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Speaker 2: it's quite possible that you are no longer eating enough

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Speaker 2: to adequately feel your muscle. So that may seem counterintuitive,

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Speaker 2: but what happens is if you're carrying extra body fast,

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Speaker 2: say you've lost five or ten kilos over the past

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Speaker 2: three to six months, your cell will have actually become

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Speaker 2: more efficient at burning calories. So whilst you may have

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Speaker 2: initially got good results eating a relatively low carb diet,

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Speaker 2: so it might be as low as eighty one hundred

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Speaker 2: even one hundred and twenty grams of carbohydrate, which in

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Speaker 2: food terms translates into say a slice or two of

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Speaker 2: good quality bread at breakfast, so maybe corn or sweet

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Speaker 2: potato or crackers at lunch, a snack of something like

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Speaker 2: fruit and yogurt, and then a dinner that doesn't have

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Speaker 2: a lot of carbohydrate in it. You are still eating carbs.

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Speaker 2: If you've lost that weight and now exercising more than ever,

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Speaker 2: which is fantastic, and you're ticking the box onto all

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Speaker 2: of those key nutritional variables, you might need a bit

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Speaker 2: more fuel, so I've seen several times this week when

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Speaker 2: I've done a quick calculation of the carbohydrates my clients

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Speaker 2: are having, it can be as low as sixty or

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Speaker 2: even eighty grams. And whilst that may have been fined

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Speaker 2: initially or even for someone who's install and resistant over time,

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Speaker 2: if they're using ozen Peak or become fitter or lost weight,

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Speaker 2: they probably need more. And that's why one you might

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Speaker 2: not be seeing results on the scales, but you also

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Speaker 2: may be feeling particularly tired, particularly if your carbohydrates are

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Speaker 2: low on those days that you're performing higher intensity exercise.

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Speaker 1: So I think it can be quite.

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Speaker 2: Helpful to do a little bit of a check and

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Speaker 2: just see, actually, as all the products I'm choosing low

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Speaker 2: carb have I cut out a lot of my fruit?

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Speaker 2: Am I rarely having carbohydrate at night because all of

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Speaker 2: those times maybe in now time that you actually need it,

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Speaker 2: particularly to fuel yourself, and you might not be feeling

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Speaker 2: hungry because you are depleted.

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Speaker 1: 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 carbohydrodopson. So I think it's

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Speaker 3: just about making smart carbohydrate choices. But what I find

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Speaker 3: at this time of year, Susie, and what I've seen

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Speaker 3: a couple of times in my clients in the past

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Speaker 3: few weeks is skipping meals to basically compensate other sort

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Speaker 3: of poor quality choices because they've been too tired to

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

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Speaker 3: that catch twenty two where you're tired so you haven't

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

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

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Speaker 3: know they're kind of like, oh, i've probably had a

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

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Speaker 3: I'll pull out the carbohydrate portion here, I'll skip lunch

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Speaker 3: and I'll just have a small snack instead, And you

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Speaker 3: kind of get caught in this vicious cycle, where as

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Speaker 3: she said, you're not actually having enough carbohydrate to provide

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

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Speaker 3: making you continue in this cycle where you never really

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Speaker 3: have enough energy, and then you don't have enough energy,

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

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Speaker 3: you can't prep some meals at advance. So I think

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

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Speaker 3: to just really try to prioritize your meal prep or

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Speaker 3: planning in advance in this time of year, and if

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Speaker 3: the weekend for whatever reason gets away from you, totally understand.

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Speaker 3: It's happened to me. So I normally always do my

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Speaker 3: meal prep on a Sunday. We've had some sick kids

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Speaker 3: in the house this week, and it's just like it

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Speaker 3: hasn't happened. So I'm really going to set some time

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Speaker 3: aside on Tuesday afternoon to do a little bit of

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Speaker 3: meal preroperfessionally blocked out my calendar to get ahead for

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Speaker 3: the week because I know that if I've done nothing

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Speaker 3: this weekend, which I haven't. I know that I'm going

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Speaker 3: to get to about Wednesday or Thursday. I've got a

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Speaker 3: couple of things in the freezer to get me by,

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Speaker 3: but I'm not going to do another big shop until

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Speaker 3: probably next weekend. I'm going to kind of be on

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Speaker 3: the back foot with my nutrition all week if I

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

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Speaker 3: time to prep. And my go to is this time

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

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

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

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

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Speaker 3: a tin of chune or a little bit of roast

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Speaker 3: chicken or something like that to throw into a wrap.

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

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

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

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

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

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

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

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Speaker 3: research that potato was one of the most filling and

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

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Speaker 3: like we're not going to deep fry and throw on

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Speaker 3: bacon and sour cream.

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Speaker 1: I mean you can of you, it won't be my gurst.

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Speaker 3: But a roast potato when it's jack and or just

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Speaker 3: roasting them in the oven is one of the best,

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Speaker 3: most nutritious, quality sources of carbohydrates, in my opinion, is

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Speaker 3: super filling. So I always make sure I throw in

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Speaker 3: some roast potatoes with all of my other vegetables as well,

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Speaker 3: and then it's as easy as adding a little bit

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Speaker 3: of protein and a little bit of healthy batol meal,

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Speaker 3: and I've got a super super easy, you know lunch

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Speaker 3: or dinner midweek where I could have just kind of

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Speaker 3: been on the back food not thinking about it, got

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Speaker 3: to a meal time and just kind of read the

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Speaker 3: pantry or oversnacked because I was too busy but didn't

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Speaker 3: have anything prepared. So I think it's a really nice

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Speaker 3: time a year to remind people to try their best

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Speaker 3: to just prioritize even that little bit of meal prep

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Speaker 3: I recommend because it pays off tenfold during the week.

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Speaker 1: True.

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Speaker 2: And the other thing I've noticed is that with the

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Speaker 2: best of diet intensions, because there's so many products out

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Speaker 2: there that are labeled low carb, or even in the

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Speaker 2: cracker aisle are a lot of seeded type products, you

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Speaker 2: may be thinking that you're making good choices, but actually

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Speaker 2: the carbs are becoming quite low. So a couple of

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Speaker 2: weeks ago we had a discussion about the higher protein

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Speaker 2: Helga's bread that was masquerading as sort of high protein

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Speaker 2: when it was quite normal. But certainly if I've got

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Speaker 2: clients who are choosing, say the burgen, but getting the

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Speaker 2: low carb one, or in the case of wraps, getting

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Speaker 2: one of the Simpsons Pantry or will Worths, which are

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Speaker 2: labeled low carbs, so you may infer those as healthier,

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Speaker 2: or you're down the cracker isisland you get a seated cracker.

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Speaker 2: They all have very little carbohydrates, so they do have

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Speaker 2: a place in the diet, But if you're someone who

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Speaker 2: actually needs the fuel, you can actually, unbeknown step, be

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Speaker 2: having no carbs. So I've had several clients who have

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Speaker 2: been having their eggs for breakfast and then teaming them

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Speaker 2: with low carb bread, just thinking that's a healthy choice.

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Speaker 2: And then what's happening is they get to the afternoon

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Speaker 2: and they're starving because the actually haven't had any carbohydrates.

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Speaker 2: So they're thinking and trying to make good choices, but

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Speaker 2: it's just mucking it up a little bit. So for

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Speaker 2: that group of individuals who are say within five or

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Speaker 2: ten kilos of a healthy weight, who do not have

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Speaker 2: insulin resistance, who have already lost several kilos, who are

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Speaker 2: actually exercising at high intensity, you need some carbohydrate, like

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Speaker 2: a twenty to thirty grand carbohydrate load at breakfast, lunch,

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Speaker 2: and even afternoon tea is still not high carb So

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Speaker 2: just sometimes check it because I think sometimes when we've

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Speaker 2: got the best of diet intentions, we can unbenowa sleep

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Speaker 2: and cutting our carb Oh.

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Speaker 3: I know.

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Speaker 2: The other food is the high protein yogurt. So I

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Speaker 2: have clients you have high protein yogurt all the time

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Speaker 2: of snacks, but no carbohydrate with it, so you need

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Speaker 2: to add a banana or you need to have something

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Speaker 2: with it to actually get the fuel.

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Speaker 1: And if your body is hungry.

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Speaker 2: On the other hand, if you have no hunger, they

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Speaker 2: can be two signs that you're actually having too little carbohydrates,

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Speaker 2: so ideally you want that rumbling in your stomach every

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Speaker 2: three hours or so, so just check. And don't get

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Speaker 2: me wrong, it's really confusing, you know. I have to

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Speaker 2: get clients to go and get the labels of the

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Speaker 2: products that they're choosing to double check because we don't

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Speaker 2: think we're choosing the wrong item. But it is quite

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Speaker 2: tightly controlled, particularly as we get into our perimenopauseas and

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Speaker 2: I had another clients say that, why is it so

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Speaker 2: much harder? You know, when I was twenty, I could

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Speaker 2: just you know, cut a few calories in this way.

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Speaker 2: It's harder because metabolically we're not as efficient as we

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Speaker 2: get older. Most of us are sitting down most of

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Speaker 2: the time, and if you haven't had a lot of

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Speaker 2: muscle to start with, you're starting behind the eight ball

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Speaker 2: if you never train when you were younger. So that's

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Speaker 2: the reason it is hard. You know, we're talking about

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Speaker 2: a few hundred calories here or there. A few you know,

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Speaker 2: ten twenty thirty grams of carbohydrate can be the difference

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Speaker 2: between losing and not if you're someone who has you know,

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Speaker 2: in your forties and has some hormone dysfunction. So it

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Speaker 2: is hard, and it is specific, and that's why working

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Speaker 2: with a dietesian can be really helpful in getting that specificity.

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

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Speaker 2: in your budget and it's something you don't want to do,

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Speaker 2: you can easily stick it in my fitness Pal and

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Speaker 2: take a look at it. And that's a rough idea,

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Speaker 2: you know, looking at twenty to thirty grams of carbs

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Speaker 2: per meal most of the time if you're training, and

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Speaker 2: if you are doing a high intensity session, if you're

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Speaker 2: someone who's getting up fasted every morning and going to

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Speaker 2: forty five, you'll need an extra twenty thirty grams, you know,

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Speaker 2: two three hundred calories a day to support that loss.

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Speaker 2: So it's not a matter of less and less and less.

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Speaker 2: It's about feeling at the right time, refueling and then

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Speaker 2: giving a deficit overnight as opposed to starving all day.

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Speaker 2: So it's worth checking because yeah, I had several clients

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Speaker 2: in the past week who are feeling really tired, and

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Speaker 2: basically when we had a closer look, they're just actually

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Speaker 2: 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 points 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 eye and is completely bottomed out. She

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

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

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

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

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

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Speaker 3: night's sleepy, you're waking up and you're still exhausted in

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Speaker 3: the morning, it's a good time of year to go

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Speaker 3: and just get some routine bloods with your doctor and

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Speaker 3: the ones we typically recommend just quickly off the top

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Speaker 3: of my head for most women, iron if you're vegetarian

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Speaker 3: B twelve coming out of winter, we like to do

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Speaker 3: Vitamin D cholesterol is really good. Maybe a fasting blood

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

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Speaker 3: And if you be heading towards those PERI years, you

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Speaker 3: can always get some of your B mars ex Horman's

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Speaker 3: checked with your GP as well. All Right, soucie. Moving

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Speaker 3: on to our special product of the week. I saw

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Speaker 3: this one in Colls and I was cruising down the

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Speaker 3: aisles looking for a quick throw together lunch option. So

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Speaker 3: it is the Ben's original Rice a ten plus Mediterranean

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Speaker 3: style pouch. So it's on saleent calls this week two

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

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Speaker 3: dollars fifty, but it is a really good base for

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Speaker 3: a meal. So the pack serves two and so it's

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Speaker 3: actually only what two dollars twenty five for a portion

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

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Speaker 3: it's actually I think for a quick pul together meal

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Speaker 3: which will keep you on track identific 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.

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Speaker 1: It's you know Bends do.

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Speaker 3: Those microwave packet rice mixes, so it's one of those,

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

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

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Speaker 3: so there's forty four percent vegetables and ten different types

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Speaker 3: of plants, meaning the vegetables and also the grains. And

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Speaker 3: there's six 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, my 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 kilodules 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 SAT, so

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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

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

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

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

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

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

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

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

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Speaker 3: little good drizzle of olive oil and bals some having vinegar.

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Speaker 3: It's a bit of a dressing. Maybe a little bit

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

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Speaker 3: cheese 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 2: Now, it's not the first time I've said I'm not

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Speaker 2: the greatest fan of rice.

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Speaker 1: I love it.

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Speaker 3: I'm half Malaysian.

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Speaker 1: How can I not love it? I know exactly.

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Speaker 2: I think that my comments about rice, which have been

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Speaker 2: taken out of context recently in many media outlets, is

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Speaker 2: purely talking about white, gluggy rice that people have in

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Speaker 2: sushi and just bucket loads where they have tie. We

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Speaker 2: have to be honest ascieticians. White rice does not offer

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Speaker 2: a lot nutritionally.

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Speaker 1: Now, do get me wrong.

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Speaker 2: Historically it's fueled many millions of people in situations where

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Speaker 2: there weren't a lot of other calories. They might have

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Speaker 2: been working in the fields, very different cultural groups. I'm

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Speaker 2: talking about the average Australian loading up their plate with

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Speaker 2: white rice. Nutritionally, it's not offering a lot other than

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Speaker 2: refined carbohydrate, and it's very high GI, which means it

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Speaker 2: sends glucose level skyrocketing and dropping back down. So it's

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Speaker 2: not good for glucose control. But certainly brown rice is

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Speaker 2: better in control portions. I'm a big fan of black rice,

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Speaker 2: and I agree with you. You know that product is part

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Speaker 2: of a balanced meal. I don't have a problem with either.

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Speaker 2: I thought it was interesting that we revisited the research

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Speaker 2: around the microwave packs leaching microplastics into the diet and

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Speaker 2: taking it out to cook it. But I think, you know,

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Speaker 2: if you keep in mind that sort of half a

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Speaker 2: cup cooked of rice is at least a slice of bread,

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Speaker 2: if not a bit more, you can see it's very

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Speaker 2: energy dense.

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Speaker 1: But for the right person.

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Speaker 2: You know, when I was at Uni, I remember just

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Speaker 2: eating and being going to the gym all the time

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Speaker 2: and eating rice and sweet cili and fruit salad every day.

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Speaker 2: So for active people it's a very good source of

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Speaker 2: readily available energy. It's just talking about people who want

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Speaker 2: to keep their carb controlled. Do you have to keep

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Speaker 2: an eye on portions. But I agree with you as

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Speaker 2: as a portion control food of convenience, as part of

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Speaker 2: a mixed meal, that's got really strong nutritional so check

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Speaker 2: 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: soons 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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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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00:16:41,440 --> 00:16:43,960
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 find in the out aisle.

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

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Speaker 2: Absolutely, all right, we'll trap us up back on the

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Speaker 2: topic of rice Leyan. Something we wanted to share was

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Speaker 2: a very quick and easy meal at the moment because

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Speaker 2: I do try and help clients with minimal food prep

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Speaker 2: and this is a recipe I cook at home. And

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Speaker 2: the reason I also like it is that you can

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Speaker 2: make it as budget friendly as you like or as

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Speaker 2: dense in energy as you like. So it's just basically

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00:17:26,600 --> 00:17:30,080
Speaker 2: a cauliflower fried rice. So you can literally chuck, you know,

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Speaker 2: some onions in the pan, frozen peas, corn, the cauliflower

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Speaker 2: rice high by the frozen one. You can certainly make

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Speaker 2: your own if you don't mind the mess or have

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Speaker 2: like a what's that thing called that people have? What's

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Speaker 2: that special cooking device that's expensive, like a slow cooker

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Speaker 2: or like a pressure cooker. No, what's that special machine

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Speaker 2: people buy and it's like they change their life the thermomix.

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Speaker 1: Is it a Thermomix? Yeah, they're really expensive one. Yeah

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Speaker 1: is that it?

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Speaker 3: Yeah?

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Speaker 1: Yeah, you can put you can make it. It's really

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Speaker 1: ti can We're tired.

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Speaker 2: Because we're like burnt out tied Sunday night recording. You

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Speaker 2: can certainly make this in that as well. I just

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Speaker 2: myself chuck it in the pan with extra vergeon olive oil.

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Speaker 2: Then you can either use chicken mints, which is budget friendly,

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Speaker 2: extra leine pork mints. If you're vegetarian and include eggs,

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Speaker 2: you can throw some eggs in there for protein. And

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Speaker 2: if you need more energy or calories, you could then

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Speaker 2: add the brown rice to it to bulk it up.

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Speaker 2: But for someone who needs a low carb light meal

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Speaker 2: that clocks in easily below three hundred calories, it's delicious.

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Speaker 2: I myself seasoned with just a touch of salt riches soy.

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Speaker 2: But you could certainly put extra you know, flavor in

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Speaker 2: there if you wanted some extra sweet chili. And it's

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Speaker 2: just a one pan recipe that tastes good. And if

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Speaker 2: you need more bulk, you can actually base it on

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Speaker 2: full brown rice or chuck in a pack like the

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Speaker 2: one Lands describing. So it's a five minute meal. It

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Speaker 2: can come in under ten dollars to feed a family.

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Speaker 2: You can put as much or as little vegetables in

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Speaker 2: it as you want. You can put as much or

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Speaker 2: as little sauce in as you want, and I love it.

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Speaker 2: It's tasty, quick, easy, great Sunday night, Friday night, you know,

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Speaker 2: meal that the whole family likes.

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Speaker 1: 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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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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00:19:05,480 --> 00:19:07,560
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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Speaker 3: we don't like to use a lot of ham. It

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00:19:11,040 --> 00:19:13,320
Speaker 3: is sort of considered more of that processed red meat.

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Speaker 3: But you could use a little bit of ham, a

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Speaker 3: little bit of shaved turkey, Like there's tons of different

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00:19:16,680 --> 00:19:19,879
Speaker 3: options leftover barbecue meat even if that's your pleasure. So

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Speaker 3: really quick and easy, family friendly recipe. Thanks to that, Susie.

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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 cook with all right.

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Speaker 2: Well, that brings us to the end of the Nutrition

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Speaker 2: Couch for another midweek motivational episode. As Sean mentioned, we

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Speaker 2: have just finished two live seminars, one called Hack Your

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00:19:36,840 --> 00:19:41,840
Speaker 2: Hormones and one called The Psychology of Weight Loss, and

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00:19:41,880 --> 00:19:44,680
Speaker 2: they prove really popular. We went through some really solid

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00:19:44,680 --> 00:19:48,880
Speaker 2: content about psychological barriers and setting yourself up for success

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00:19:48,920 --> 00:19:51,680
Speaker 2: when it comes to weight management long term, and also

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Speaker 2: really got into the nitty gritty of hormones and what nutritional.

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Speaker 1: Changes you can make.

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Speaker 2: So they're available at the nutritioncouch dot com and we

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Speaker 2: will see you on Friday for our let episode drop.

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Speaker 1: Have a great week, ll you guys.

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Speaker 3: Next episode

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Speaker 2: M