1 00:00:00,320 --> 00:00:02,920 Speaker 1: Have you indulged a little bit too much this Easter? 2 00:00:03,480 --> 00:00:06,480 Speaker 1: Feeling a bit heavy and sluggish? And do you know 3 00:00:06,600 --> 00:00:08,920 Speaker 1: that your diet needs a little bit of a kick, 4 00:00:09,119 --> 00:00:11,280 Speaker 1: but you're not sure how to get started. You are 5 00:00:11,320 --> 00:00:13,400 Speaker 1: not alone. There are plenty of us who have overdone 6 00:00:13,480 --> 00:00:16,680 Speaker 1: the easter eggs this holiday period. But don't stress, because 7 00:00:16,720 --> 00:00:19,000 Speaker 1: today on the Nutrition Couch podcast, we are going to 8 00:00:19,000 --> 00:00:21,479 Speaker 1: go through the very easy steps you can take to 9 00:00:21,520 --> 00:00:24,880 Speaker 1: get your diet back on track. Hi, I'm Sussie Burrow 10 00:00:25,000 --> 00:00:26,880 Speaker 1: and I'm Liane Wood and each week we bring you 11 00:00:26,960 --> 00:00:29,480 Speaker 1: The Nutrition Couch. The bi weekly podcast gets you up 12 00:00:29,480 --> 00:00:31,440 Speaker 1: to date on everything you need to know in the 13 00:00:31,440 --> 00:00:34,800 Speaker 1: world of nutrition. So as well as easter recovery, today 14 00:00:34,920 --> 00:00:37,240 Speaker 1: Leanne and I are going to share the best ways 15 00:00:37,240 --> 00:00:40,559 Speaker 1: that you can slash your takeaway bill spend with some 16 00:00:40,760 --> 00:00:44,040 Speaker 1: very easy supermarket swaps and our case study, Leanne is 17 00:00:44,080 --> 00:00:46,600 Speaker 1: on long COVID because I've got quite a few clients 18 00:00:46,640 --> 00:00:49,160 Speaker 1: recovering from long COVID and today we're going to share 19 00:00:49,159 --> 00:00:51,240 Speaker 1: with you the best nutrition tips to help your body 20 00:00:51,280 --> 00:00:55,760 Speaker 1: get back on track. So, Leanne, how is the chocolate 21 00:00:55,800 --> 00:00:58,360 Speaker 1: hangover going in your house? Have you demolished all the 22 00:00:58,360 --> 00:00:59,960 Speaker 1: eggs or is there still a few lying around? 23 00:01:00,440 --> 00:01:02,200 Speaker 2: We don't buy many, and I think that's just because 24 00:01:02,280 --> 00:01:04,360 Speaker 2: I'm very particular about my type of chocolate, or what 25 00:01:04,400 --> 00:01:05,920 Speaker 2: I call my type of soul food. So we had 26 00:01:05,920 --> 00:01:07,800 Speaker 2: a couple, but not too many. David and I both 27 00:01:07,840 --> 00:01:10,280 Speaker 2: got each other a little link bunny and then I'm 28 00:01:10,319 --> 00:01:12,640 Speaker 2: like you, I love those for rochet ones with the 29 00:01:12,840 --> 00:01:15,399 Speaker 2: kind of like guey bzel nuts scent of the delicious. 30 00:01:15,400 --> 00:01:16,920 Speaker 2: So we just had a pack of them. We shared 31 00:01:16,920 --> 00:01:18,319 Speaker 2: them over a couple of days and that was it. 32 00:01:18,480 --> 00:01:20,200 Speaker 2: Me enjoys some hot grass buds. We haven't given her 33 00:01:20,240 --> 00:01:22,920 Speaker 2: any chocolate. She's any fifteen months, so I'm trying to 34 00:01:23,040 --> 00:01:25,080 Speaker 2: avoid that for as long as possible. She did a 35 00:01:25,080 --> 00:01:27,920 Speaker 2: little Easter hunt, didn't quite understand it, so it didn't 36 00:01:27,920 --> 00:01:29,880 Speaker 2: really go that well. Yeah, we haven't really put any 37 00:01:29,959 --> 00:01:33,039 Speaker 2: chocolate into her diet at the moment, but she will 38 00:01:33,040 --> 00:01:35,120 Speaker 2: have a sneaky little hot grass bud. She's very partial 39 00:01:35,160 --> 00:01:35,440 Speaker 2: to them. 40 00:01:35,640 --> 00:01:38,000 Speaker 1: You know, it's really interesting that you said that, because 41 00:01:38,000 --> 00:01:41,560 Speaker 1: I think, subconsciously because so many of us are you know, 42 00:01:41,959 --> 00:01:44,840 Speaker 1: seafood is love and we love our kids to be involved. 43 00:01:45,400 --> 00:01:48,520 Speaker 1: We're often encouraging children who aren't that interested in chocolate 44 00:01:48,520 --> 00:01:50,560 Speaker 1: to eat more of it, just subconsciously. It's not a 45 00:01:50,560 --> 00:01:53,160 Speaker 1: conscious thing, you know, like by encouraging small kids to 46 00:01:53,200 --> 00:01:55,240 Speaker 1: have an Easter egg hunt, because I know with my boys, 47 00:01:55,880 --> 00:01:58,560 Speaker 1: I've got one who's more of a chocolate fan than 48 00:01:58,600 --> 00:02:01,920 Speaker 1: the other, but they really are not that interested past 49 00:02:01,960 --> 00:02:04,160 Speaker 1: the initials. So they'll go and do the Easter egg hunt, 50 00:02:04,200 --> 00:02:06,160 Speaker 1: and they've done it, and they've got to stop pile 51 00:02:06,160 --> 00:02:08,519 Speaker 1: of eggs. But unless I had them literally in front 52 00:02:08,520 --> 00:02:10,720 Speaker 1: of them, they wouldn't go searching for them. And so 53 00:02:10,720 --> 00:02:13,519 Speaker 1: that's probably my first point at this point in time. 54 00:02:13,560 --> 00:02:15,040 Speaker 1: Whether you've been to the East to show or you've 55 00:02:15,080 --> 00:02:17,359 Speaker 1: got a whole lot of chocolate, sure there'll be kids 56 00:02:17,400 --> 00:02:19,560 Speaker 1: who seek it out. But if you've got kids who 57 00:02:19,600 --> 00:02:22,400 Speaker 1: aren't overly interested, don't worry if they don't eat it, 58 00:02:22,480 --> 00:02:24,440 Speaker 1: pack it away, you know, and then later on if 59 00:02:24,480 --> 00:02:25,920 Speaker 1: you've got people coming over, you can do it as 60 00:02:25,919 --> 00:02:27,560 Speaker 1: a chocolate fon do, or you can cut it up 61 00:02:27,600 --> 00:02:29,560 Speaker 1: and use it in cooking. But I have to be honestly, 62 00:02:29,600 --> 00:02:32,120 Speaker 1: and most Easter years I will end up just throwing 63 00:02:32,120 --> 00:02:34,079 Speaker 1: stuff away because I've packed it away, end up forgetting 64 00:02:34,120 --> 00:02:36,440 Speaker 1: it and the kids don't remember, So just be careful 65 00:02:36,480 --> 00:02:39,600 Speaker 1: to not put your own sort of food loves onto 66 00:02:39,639 --> 00:02:42,400 Speaker 1: the kids because often they're not that interested unless that 67 00:02:42,400 --> 00:02:44,680 Speaker 1: it's insight and you're encouraging them to have it. So 68 00:02:44,800 --> 00:02:46,480 Speaker 1: if you are not strong enough to give it away 69 00:02:46,520 --> 00:02:47,679 Speaker 1: or get it out of the house, you've got to 70 00:02:47,720 --> 00:02:49,600 Speaker 1: pack it away, and I promise you you'll just eat a 71 00:02:49,680 --> 00:02:53,160 Speaker 1: whole lot less. Because of that, I think that we 72 00:02:53,280 --> 00:02:55,400 Speaker 1: run the risk of having that all or nothing diet 73 00:02:55,400 --> 00:02:58,359 Speaker 1: approach where it's like, right, I've eaten too much, I'm 74 00:02:58,400 --> 00:03:01,000 Speaker 1: feeling heavy, I'm feeling like I'm going to cut all 75 00:03:01,000 --> 00:03:03,080 Speaker 1: my food and go really strict into eat salad, and 76 00:03:03,120 --> 00:03:06,200 Speaker 1: of course within two hours of backfires. So for me, 77 00:03:06,360 --> 00:03:08,760 Speaker 1: the key with getting your diet back on track is 78 00:03:08,800 --> 00:03:12,760 Speaker 1: to make sure you eat sort of more substantial meals 79 00:03:12,760 --> 00:03:15,680 Speaker 1: in the day and leave your evening lighter. So certainly 80 00:03:15,760 --> 00:03:18,200 Speaker 1: it's not a time to skip meals or strictly diet. 81 00:03:18,240 --> 00:03:20,880 Speaker 1: I'd still be having a protein rich breakfast, I'd still 82 00:03:20,880 --> 00:03:23,320 Speaker 1: be having a substantial hot lunch. But where I would 83 00:03:23,400 --> 00:03:25,600 Speaker 1: cut back is I would lean to the lighter meals 84 00:03:25,600 --> 00:03:27,680 Speaker 1: at night. I would perhaps do a ratitude and have 85 00:03:27,720 --> 00:03:30,400 Speaker 1: that for dinner, or a cauliflower is resoto or some 86 00:03:30,440 --> 00:03:33,520 Speaker 1: whiteficial prawns with salad. So if you can lighten it 87 00:03:33,560 --> 00:03:36,600 Speaker 1: at night, that's a really easy trick. And I think 88 00:03:36,640 --> 00:03:38,880 Speaker 1: the other is it's a perfect time to get some 89 00:03:39,040 --> 00:03:41,760 Speaker 1: new activity and exercise going. The days are shorter, we've 90 00:03:41,760 --> 00:03:44,720 Speaker 1: lost daylight savings. We've got a more challenging three to 91 00:03:44,760 --> 00:03:47,080 Speaker 1: four months coming up where the days are shorter. You've 92 00:03:47,120 --> 00:03:50,160 Speaker 1: got to really vigorate your exercise regime. So whether that's 93 00:03:50,240 --> 00:03:53,200 Speaker 1: hiring a treadmill for the cooler months, whether it's it's 94 00:03:53,240 --> 00:03:55,720 Speaker 1: signing up to some new gym sessions, whether it's committing 95 00:03:55,760 --> 00:03:57,640 Speaker 1: to a run with a friend, so you start to train, 96 00:03:58,200 --> 00:04:00,720 Speaker 1: adding a novel aspect to your train around this time 97 00:04:00,760 --> 00:04:02,520 Speaker 1: of year is a great way to put the focus 98 00:04:02,560 --> 00:04:05,960 Speaker 1: on moving more rather than eating less and feeling restricted. 99 00:04:06,520 --> 00:04:08,440 Speaker 1: And then I think the other thing is that if 100 00:04:08,480 --> 00:04:11,680 Speaker 1: you can sort of regulate your treat intake, so instead 101 00:04:11,680 --> 00:04:13,480 Speaker 1: of eating six eggs each night, take it down to 102 00:04:13,520 --> 00:04:16,440 Speaker 1: one or two and still factor that in there. That's 103 00:04:16,480 --> 00:04:18,800 Speaker 1: a way of managing it and having agency rather than 104 00:04:18,839 --> 00:04:21,040 Speaker 1: again that restriction model of I'm having none, I'm having 105 00:04:21,080 --> 00:04:23,200 Speaker 1: none I'm having none, and then you end up binging 106 00:04:23,240 --> 00:04:25,279 Speaker 1: it anyway. So there are a few of my sort 107 00:04:25,279 --> 00:04:27,960 Speaker 1: of top tips on ways to manage it, and certainly 108 00:04:28,000 --> 00:04:30,679 Speaker 1: having a plan, which we've spoken about many times before 109 00:04:30,800 --> 00:04:32,919 Speaker 1: is Kilian. You've got to have a plan. It's not 110 00:04:32,960 --> 00:04:35,800 Speaker 1: going to just suddenly become easy at home. You're not 111 00:04:35,800 --> 00:04:37,719 Speaker 1: going to suddenly stop eating the chocolate. You've got to 112 00:04:37,720 --> 00:04:39,839 Speaker 1: have a plan that you like and be able to 113 00:04:39,880 --> 00:04:41,960 Speaker 1: follow it, and when you're in control of it, it will 114 00:04:42,000 --> 00:04:43,440 Speaker 1: be much easier to adhere to it. 115 00:04:43,600 --> 00:04:45,320 Speaker 2: Absolutely, And I think the best thing is just to 116 00:04:45,360 --> 00:04:47,479 Speaker 2: get rid of it. I mean, especially if you're someone 117 00:04:47,520 --> 00:04:49,920 Speaker 2: and you know that you struggle with that self regulation. 118 00:04:50,000 --> 00:04:51,560 Speaker 2: If you say to yourself, I'm just going to put 119 00:04:51,560 --> 00:04:52,920 Speaker 2: it at the back of the pantry, then you know, 120 00:04:53,000 --> 00:04:54,760 Speaker 2: eight pm rolls around, the kids are in better and 121 00:04:54,760 --> 00:04:57,000 Speaker 2: you're reading the back of the pantry and scoffing all 122 00:04:57,040 --> 00:04:59,080 Speaker 2: the chocolate. You're better off to just get rid of 123 00:04:59,080 --> 00:05:00,640 Speaker 2: it and you don't have to throw away. We're not 124 00:05:00,640 --> 00:05:03,479 Speaker 2: advocating for food waste, but take it into work. Get 125 00:05:03,480 --> 00:05:05,000 Speaker 2: the kids to take them to school and they can 126 00:05:05,000 --> 00:05:07,279 Speaker 2: hand them out whatever it is, just give them away. 127 00:05:07,320 --> 00:05:09,799 Speaker 2: If you can if not things like hot Cross bunds 128 00:05:09,800 --> 00:05:11,560 Speaker 2: and other kind of bake treats that you might have 129 00:05:11,640 --> 00:05:14,080 Speaker 2: made for the holiday, sort of school break that will 130 00:05:14,120 --> 00:05:16,320 Speaker 2: freeze really well the majority of them. So put some 131 00:05:16,400 --> 00:05:18,120 Speaker 2: things into the freezer and you know, in a month 132 00:05:18,240 --> 00:05:19,640 Speaker 2: or two you can bring out some hot Cross bonds 133 00:05:19,680 --> 00:05:21,320 Speaker 2: for the kids lunches, cut them in half and that 134 00:05:21,360 --> 00:05:23,440 Speaker 2: sort of thing, so you don't have to throw things out. 135 00:05:23,600 --> 00:05:26,000 Speaker 2: But it is really important that you want to reduce 136 00:05:26,040 --> 00:05:28,880 Speaker 2: the amount of ultra process foods in your environment, because 137 00:05:28,880 --> 00:05:30,919 Speaker 2: if the first thing you see when you're opening the 138 00:05:30,960 --> 00:05:33,880 Speaker 2: pandry is ultra processed foods, things that you know you're 139 00:05:34,000 --> 00:05:37,680 Speaker 2: prime to overeat, you're very likely to continue overeating them. 140 00:05:37,880 --> 00:05:39,560 Speaker 2: And the other thing, like you said, Susie, is to 141 00:05:39,560 --> 00:05:41,720 Speaker 2: have a plan. So I'm a big fan of meal prep. 142 00:05:41,839 --> 00:05:43,800 Speaker 2: Now you don't have to meal prep every single meal 143 00:05:43,839 --> 00:05:45,839 Speaker 2: from scratch, just not like I'm saying, spend four hours 144 00:05:45,839 --> 00:05:48,120 Speaker 2: in the kitchen on a Sunday prepping breakfast, lunch, and 145 00:05:48,160 --> 00:05:51,640 Speaker 2: dinner for the next five days. But I get my client, Susie, 146 00:05:51,640 --> 00:05:53,920 Speaker 2: particularly the ones who are busy with kids and jobs 147 00:05:53,920 --> 00:05:55,760 Speaker 2: and that sort of thing, to just prep parts of 148 00:05:55,839 --> 00:05:57,440 Speaker 2: the meal. Like I say, I want you to roast 149 00:05:57,520 --> 00:05:59,520 Speaker 2: up a bunch of roasted veggies on a Sunday and 150 00:05:59,680 --> 00:06:02,359 Speaker 2: use that for your salads and your meals Monday Tuesday Wednesday, 151 00:06:02,520 --> 00:06:04,360 Speaker 2: I want you to cook up some chicken and then 152 00:06:04,520 --> 00:06:06,599 Speaker 2: use that for your meals Monday Tuesday. So they're not 153 00:06:06,839 --> 00:06:10,560 Speaker 2: basically meal prepping the entire meal, but they're preparing components 154 00:06:10,600 --> 00:06:13,359 Speaker 2: of that, which then makes healthy eating easier at the time. 155 00:06:13,680 --> 00:06:15,680 Speaker 2: So I think meal prepping some meals is a really 156 00:06:15,760 --> 00:06:17,400 Speaker 2: key strategy, or at least having a bit of a 157 00:06:17,440 --> 00:06:19,600 Speaker 2: planner so you know what you're having for the night, 158 00:06:19,640 --> 00:06:21,200 Speaker 2: so when you do your grocery shop, you've got a 159 00:06:21,200 --> 00:06:23,479 Speaker 2: plan in place. You don't get to Wednesday, you know, 160 00:06:23,520 --> 00:06:25,200 Speaker 2: you get the kids back to school, you're busy, you 161 00:06:25,240 --> 00:06:27,320 Speaker 2: finish work at five o'clock, you rushing to get them 162 00:06:27,320 --> 00:06:29,520 Speaker 2: from daycare. Then you in and out of the supermarket. 163 00:06:29,520 --> 00:06:31,560 Speaker 2: You've got no idea and you just end up either 164 00:06:31,600 --> 00:06:34,400 Speaker 2: brushing past the supermarket and picking up some takeaway, or 165 00:06:34,440 --> 00:06:35,880 Speaker 2: you get to the supermarket and you end up with 166 00:06:35,920 --> 00:06:37,839 Speaker 2: a couple of frozen pizzas and you're done. So you 167 00:06:37,880 --> 00:06:40,120 Speaker 2: really want to have a plan in place. For some 168 00:06:40,240 --> 00:06:42,520 Speaker 2: balanced meals over the next couple of weeks, and that 169 00:06:42,600 --> 00:06:44,880 Speaker 2: also helps to reduce the snacking because what we know, 170 00:06:44,960 --> 00:06:47,840 Speaker 2: Susie from working with clients is that sometimes it's not 171 00:06:47,920 --> 00:06:50,280 Speaker 2: always or often it's not the main meals that are 172 00:06:50,320 --> 00:06:52,279 Speaker 2: the issue. Most of our clients eat quite well for 173 00:06:52,360 --> 00:06:56,440 Speaker 2: their main meals. It's really the snacking in between the meals, 174 00:06:56,480 --> 00:06:59,440 Speaker 2: after dinner, the grazing, the nighttime eating. That's where people 175 00:06:59,480 --> 00:07:02,200 Speaker 2: go wrong. So if you're not creating proper balanced meals, 176 00:07:02,440 --> 00:07:04,760 Speaker 2: you will oversnack. Put it that way, so the balance 177 00:07:04,839 --> 00:07:07,240 Speaker 2: meals are key here, and even aiming to get in 178 00:07:07,279 --> 00:07:10,240 Speaker 2: more vegetables in some more vegetarian based meals as well. 179 00:07:10,360 --> 00:07:12,000 Speaker 2: Make it a little bit of a challenge, you know, 180 00:07:12,040 --> 00:07:14,360 Speaker 2: this holiday period or this Easter period to do a 181 00:07:14,360 --> 00:07:16,400 Speaker 2: couple of meatless Monday meals, to get the kids to 182 00:07:16,440 --> 00:07:18,840 Speaker 2: try a few meals with beans and lentils and legumes 183 00:07:18,880 --> 00:07:21,000 Speaker 2: in them and see how they go well. Use tofu 184 00:07:21,080 --> 00:07:22,880 Speaker 2: and incorporate that as part of a meal. Make some 185 00:07:22,960 --> 00:07:25,800 Speaker 2: tofu tacos instead of bees tacos, or instead of you know, 186 00:07:25,840 --> 00:07:28,840 Speaker 2: sausage rolls. Make some vegetarian sausage rolls with lentils, like 187 00:07:28,880 --> 00:07:31,840 Speaker 2: we talked about on the previous podcast episode. So really 188 00:07:31,840 --> 00:07:34,280 Speaker 2: get a little bit creative in the kitchen, but plan 189 00:07:34,360 --> 00:07:36,960 Speaker 2: ahead and prepare, because that's really the key this season, 190 00:07:37,280 --> 00:07:39,920 Speaker 2: just staying on track and being healthy long term. Is 191 00:07:39,920 --> 00:07:42,200 Speaker 2: that preparation and that planning when it comes to your 192 00:07:42,240 --> 00:07:43,280 Speaker 2: nutrition and your meals. 193 00:07:43,520 --> 00:07:45,440 Speaker 1: And I think the other thing I've really noticed with 194 00:07:45,480 --> 00:07:48,840 Speaker 1: my client's food diaries recently is that they can be 195 00:07:49,200 --> 00:07:51,720 Speaker 1: just an hour or two in between eating occasions. So 196 00:07:51,760 --> 00:07:54,640 Speaker 1: they'll perhaps get up and have their breakfast and then 197 00:07:54,640 --> 00:07:57,440 Speaker 1: by nine or ten o'clock they've had morning tea and 198 00:07:57,480 --> 00:07:59,840 Speaker 1: then lunch and then a coffee and then an hour 199 00:08:00,080 --> 00:08:02,600 Speaker 1: too later. It doesn't matter what the size of the 200 00:08:02,680 --> 00:08:06,000 Speaker 1: meals are. So if you've had a period of higher 201 00:08:06,040 --> 00:08:09,920 Speaker 1: calorie eating, so you've been socializing with family, you've been 202 00:08:09,920 --> 00:08:14,480 Speaker 1: having more sort of celebratory barbecues, meals with dessert, there's 203 00:08:14,600 --> 00:08:17,920 Speaker 1: no way you need to constantly be snacking when you've 204 00:08:17,960 --> 00:08:21,760 Speaker 1: had larger meals, and in particular on the weekends, where 205 00:08:21,840 --> 00:08:24,000 Speaker 1: chances are you have had larger meals. So I really 206 00:08:24,040 --> 00:08:25,720 Speaker 1: want you to have a look at your timing of 207 00:08:25,720 --> 00:08:28,880 Speaker 1: your meals. And there's generally, no way you should be 208 00:08:28,920 --> 00:08:31,240 Speaker 1: eating within two or three hours. You want at least 209 00:08:31,320 --> 00:08:33,679 Speaker 1: I would say three, if not closer to four hours 210 00:08:34,120 --> 00:08:38,000 Speaker 1: in between meals, unless your energy intake requirements are particularly high, 211 00:08:38,080 --> 00:08:40,439 Speaker 1: unless you're pregnant or breastfeeding, or training at a really 212 00:08:40,520 --> 00:08:43,160 Speaker 1: high level or gaining muscle tissue. For most of us 213 00:08:43,160 --> 00:08:45,800 Speaker 1: who sit down most of the day, you certainly don't 214 00:08:45,800 --> 00:08:47,520 Speaker 1: need to eat again if you've eaten at eight at 215 00:08:47,559 --> 00:08:50,280 Speaker 1: ten thirty, So really take a look at that timing, 216 00:08:50,320 --> 00:08:53,480 Speaker 1: because often we're eating on AUTOQ all the time. It 217 00:08:53,520 --> 00:08:55,719 Speaker 1: doesn't matter if there's any difference in the size of 218 00:08:55,760 --> 00:08:58,240 Speaker 1: the meal. There's no way your appetite should be exactly 219 00:08:58,280 --> 00:09:00,880 Speaker 1: the same each and every day, and if it is, 220 00:09:01,040 --> 00:09:02,959 Speaker 1: it means we're not in tune enough with actually what's 221 00:09:03,000 --> 00:09:04,880 Speaker 1: going on with our digestion and getting to a stage 222 00:09:04,880 --> 00:09:07,760 Speaker 1: of feeling hungry. So if you know that you've been 223 00:09:07,800 --> 00:09:11,480 Speaker 1: overeating across a few weeks, now, you know that you're 224 00:09:11,520 --> 00:09:13,439 Speaker 1: perhaps feeling a little bit heavier, you might have put 225 00:09:13,480 --> 00:09:15,880 Speaker 1: on a little bit of weight, you have to unravel 226 00:09:15,920 --> 00:09:18,240 Speaker 1: that and have a bit less and really extend that 227 00:09:18,280 --> 00:09:20,760 Speaker 1: period of time in between any kind of eating occasion 228 00:09:20,760 --> 00:09:23,120 Speaker 1: and I'm talking about anything with calories, a cup of 229 00:09:23,120 --> 00:09:25,280 Speaker 1: tea or coffee with milk in it, a piece of fruit, 230 00:09:25,880 --> 00:09:28,400 Speaker 1: anything in between. You want a complete break from eating 231 00:09:28,400 --> 00:09:31,199 Speaker 1: for at least three hours in between your meals, if 232 00:09:31,240 --> 00:09:32,920 Speaker 1: not a little bit longer, particularly if it's been a 233 00:09:33,040 --> 00:09:35,640 Speaker 1: larger lunch. So for example, if you've gone to have 234 00:09:35,720 --> 00:09:38,800 Speaker 1: breakfast at a cafe and you've had sour dough toased 235 00:09:38,880 --> 00:09:42,520 Speaker 1: eggs sides two coffees, there's no way you need lunch 236 00:09:42,559 --> 00:09:44,840 Speaker 1: three or four hours later. That meal is probably going 237 00:09:44,880 --> 00:09:47,120 Speaker 1: to fill you five or six hours. So just because 238 00:09:47,120 --> 00:09:49,200 Speaker 1: it's lunch time doesn't mean you have to eat. So 239 00:09:49,400 --> 00:09:51,920 Speaker 1: just use this time to become much more attuned to 240 00:09:51,960 --> 00:09:54,840 Speaker 1: your natural hunger and appetite, and start with a rule 241 00:09:54,920 --> 00:09:57,720 Speaker 1: at least three hours in between meals, if not slightly more, 242 00:09:58,000 --> 00:10:00,440 Speaker 1: because I would say weekend type food for you at 243 00:10:00,480 --> 00:10:02,600 Speaker 1: least five or six hours then, and that often means 244 00:10:02,600 --> 00:10:04,520 Speaker 1: you only need two or three meals. You certainly don't 245 00:10:04,520 --> 00:10:06,760 Speaker 1: need snacks on the weekend for most people. 246 00:10:07,000 --> 00:10:09,160 Speaker 2: And I will say this is particularly advice for healthy 247 00:10:09,160 --> 00:10:11,200 Speaker 2: adults who are looking to lose weight. If you're pregnant, 248 00:10:11,240 --> 00:10:13,800 Speaker 2: if you're breastfeeding if you have other types of medical 249 00:10:13,840 --> 00:10:16,640 Speaker 2: conditions where you've been told you need to eat every 250 00:10:16,640 --> 00:10:18,520 Speaker 2: two to three hours. Of course, this is advice for 251 00:10:18,640 --> 00:10:21,360 Speaker 2: general healthy adults. I will say that, and then I 252 00:10:21,360 --> 00:10:25,000 Speaker 2: guess that moves us to our question for the week, SUSI, 253 00:10:25,040 --> 00:10:27,120 Speaker 2: that we really wanted to cover our client case study 254 00:10:27,440 --> 00:10:29,800 Speaker 2: is really just the cost of takeaway and making some 255 00:10:29,880 --> 00:10:32,600 Speaker 2: fast food and easy takeaway options at home. Because we 256 00:10:32,600 --> 00:10:34,520 Speaker 2: were having a chat the other day, Susie and you 257 00:10:34,520 --> 00:10:36,439 Speaker 2: were saying, well, two pizzas, Cossy, I think, what do 258 00:10:36,480 --> 00:10:38,040 Speaker 2: you say, sixty or seven dollars? 259 00:10:38,280 --> 00:10:39,440 Speaker 1: Was so expensive? 260 00:10:39,520 --> 00:10:41,640 Speaker 2: The other week we got two pizzas and two salads 261 00:10:41,679 --> 00:10:43,800 Speaker 2: because being the dietian I am, I insisted that we 262 00:10:43,840 --> 00:10:46,360 Speaker 2: needed salads. It was eighty five dollars and we had 263 00:10:46,400 --> 00:10:48,440 Speaker 2: to go pick it up. We didn't get that delivered, 264 00:10:48,440 --> 00:10:50,640 Speaker 2: and I was like, oh my goodness, like it's crazy, 265 00:10:50,679 --> 00:10:53,200 Speaker 2: Like each pizza was thirty thirty dollars. Granted we got 266 00:10:53,200 --> 00:10:55,120 Speaker 2: one was prawn and one was lamb. And then I 267 00:10:55,160 --> 00:10:57,240 Speaker 2: added two sized salads onto that because I just didn't 268 00:10:57,400 --> 00:10:59,200 Speaker 2: have the time or the mental energy to go and 269 00:10:59,240 --> 00:11:01,240 Speaker 2: make a salad, like we'll just order some salad is 270 00:11:01,280 --> 00:11:03,720 Speaker 2: better than nothing, but I was blown away. I was like, 271 00:11:03,840 --> 00:11:06,760 Speaker 2: oh my goodness, it's just so expensive. So, you know 272 00:11:06,800 --> 00:11:08,720 Speaker 2: the rise in cost of food, we wanted to put 273 00:11:08,760 --> 00:11:10,800 Speaker 2: forward for our listeners some of the healthy options. So 274 00:11:10,840 --> 00:11:12,600 Speaker 2: I'm going to do my favorite three and then you're 275 00:11:12,600 --> 00:11:14,880 Speaker 2: going to come through with your favorite three. Sushi. So 276 00:11:14,920 --> 00:11:17,239 Speaker 2: one of my top favorite ones is like a deconstructed 277 00:11:17,280 --> 00:11:19,920 Speaker 2: sushi bowl. So even sushi itself, Like each roll is 278 00:11:19,960 --> 00:11:22,160 Speaker 2: what two three four dollars, I get a couple of 279 00:11:22,160 --> 00:11:25,359 Speaker 2: sushi roles, it's ten twelve bucks. It doesn't sound that expensive, 280 00:11:25,400 --> 00:11:27,160 Speaker 2: but it all adds up, particularly if you can make 281 00:11:27,160 --> 00:11:29,280 Speaker 2: it yourself a lot more affordable at home and get 282 00:11:29,320 --> 00:11:32,160 Speaker 2: extra portions from it. So I love a deconstructed sushi bot. 283 00:11:32,280 --> 00:11:34,319 Speaker 2: I use something like a microwave brown rise or a 284 00:11:34,400 --> 00:11:36,640 Speaker 2: kinoa or a black rice mix. I'll get that nice 285 00:11:36,640 --> 00:11:39,079 Speaker 2: cabbage mixed from the shops as well, some frozen at 286 00:11:39,080 --> 00:11:41,080 Speaker 2: amamae and some smoke salmon, and I just wipe it 287 00:11:41,080 --> 00:11:42,400 Speaker 2: all into a bowl. I hit up the at a 288 00:11:42,440 --> 00:11:44,840 Speaker 2: marmae obviously, I have the smoke salmon cold, and then 289 00:11:44,880 --> 00:11:46,760 Speaker 2: I'll make up a really nice dressing and might use 290 00:11:46,800 --> 00:11:48,840 Speaker 2: a little bit of sort of soy and a little 291 00:11:48,840 --> 00:11:51,280 Speaker 2: bit of guylic and ginger, and perhaps a little bit 292 00:11:51,280 --> 00:11:53,480 Speaker 2: of rice wine vinegar, and make like a little dressing 293 00:11:53,520 --> 00:11:54,839 Speaker 2: to go on top of that. So I think a 294 00:11:54,880 --> 00:11:57,840 Speaker 2: deconstructed sushi bowl is wonderful. Being pregnant the moment, I'm 295 00:11:57,840 --> 00:11:59,599 Speaker 2: not eating smoked salmon, so I will cook up like 296 00:11:59,600 --> 00:12:01,839 Speaker 2: a fresh salmon filet and put that into the bowl 297 00:12:01,880 --> 00:12:04,120 Speaker 2: as well. Frozen pizza is another one, SUSI I think 298 00:12:04,120 --> 00:12:06,800 Speaker 2: we really shy away from, but just getting a really 299 00:12:06,840 --> 00:12:09,240 Speaker 2: simple frozen pizza, particular if you're getting something like half 300 00:12:09,320 --> 00:12:11,120 Speaker 2: price of coals or woolies, it can just be a 301 00:12:11,120 --> 00:12:12,840 Speaker 2: couple of dollars and all you have to do is 302 00:12:12,920 --> 00:12:14,920 Speaker 2: load up like I normally get, say like a frozen 303 00:12:15,240 --> 00:12:18,120 Speaker 2: margarita pizza or a frozen vegetarian pizza, add a ton more 304 00:12:18,160 --> 00:12:20,199 Speaker 2: veggies on top and a little bit of protein as well, 305 00:12:20,240 --> 00:12:21,880 Speaker 2: and it's a nice balanced meal. And of my odd 306 00:12:21,920 --> 00:12:24,160 Speaker 2: of sides are to go with that. So often it 307 00:12:24,160 --> 00:12:26,560 Speaker 2: doesn't have to be the world's healthiest choices that we're 308 00:12:26,600 --> 00:12:29,120 Speaker 2: looking to wars a frozen pizza that you can add 309 00:12:29,120 --> 00:12:31,240 Speaker 2: more veggies and a bit of lean protein it's going 310 00:12:31,280 --> 00:12:34,520 Speaker 2: to be one hundred times more cost effective, plus also 311 00:12:34,559 --> 00:12:36,920 Speaker 2: probably a bit healthier than anything you might get from 312 00:12:37,080 --> 00:12:40,240 Speaker 2: pizza dominoes or like crust all that sort of thing 313 00:12:40,280 --> 00:12:42,840 Speaker 2: as well. So don't discount the frozen pizzas, but we 314 00:12:42,920 --> 00:12:45,280 Speaker 2: do want to add more to them from a health 315 00:12:45,320 --> 00:12:47,640 Speaker 2: perspective because often they've just got a couple of pieces 316 00:12:47,640 --> 00:12:49,320 Speaker 2: of tomato and a bit of cheese. They're just not 317 00:12:49,480 --> 00:12:51,680 Speaker 2: really a balanced sort of meal. So we want to 318 00:12:51,679 --> 00:12:54,240 Speaker 2: bolk up the vegetables and the protein on them as well. 319 00:12:54,480 --> 00:12:56,120 Speaker 2: And then my last one is a stuff. Right, So 320 00:12:56,160 --> 00:12:59,400 Speaker 2: we've got this amazing Chinese takeaway place near us Susi. 321 00:12:59,760 --> 00:13:02,559 Speaker 2: The surfers are just so affordable, like they're still their 322 00:13:02,679 --> 00:13:05,200 Speaker 2: menu options are still I swear back in like you know, 323 00:13:05,280 --> 00:13:07,040 Speaker 2: five years ago. Like their menus you can get a 324 00:13:07,040 --> 00:13:09,720 Speaker 2: sturfry for fourteen fifteen dollars with chicken or prawn and 325 00:13:09,760 --> 00:13:12,000 Speaker 2: tons of veggies and they're really happy when I say it, 326 00:13:12,000 --> 00:13:13,920 Speaker 2: can I have half rice and extra veggie? Like they're 327 00:13:13,920 --> 00:13:15,800 Speaker 2: really happy with that. They never charged me more So, 328 00:13:15,880 --> 00:13:18,440 Speaker 2: I've got a really hidden gem bear my place. But 329 00:13:18,520 --> 00:13:20,400 Speaker 2: a lot of times even like an Asian sturfr I 330 00:13:20,440 --> 00:13:22,760 Speaker 2: can be twenty to twenty five dollars if you're getting takeaway, 331 00:13:22,880 --> 00:13:25,160 Speaker 2: you know Chinese. So my favorite way to go is 332 00:13:25,240 --> 00:13:27,280 Speaker 2: using the noodles that you just have to pour boiling 333 00:13:27,280 --> 00:13:29,440 Speaker 2: hot water over them. So something like a hockair noodle 334 00:13:29,480 --> 00:13:31,320 Speaker 2: or a rice noodle. They cook in a couple of 335 00:13:31,320 --> 00:13:34,440 Speaker 2: minutes time. Use a packet stir fry veggie mix put 336 00:13:34,440 --> 00:13:35,839 Speaker 2: it all together. You can use a couple of the 337 00:13:35,880 --> 00:13:38,679 Speaker 2: bottled sauces. We've got some great options in our Nutrition 338 00:13:38,800 --> 00:13:41,920 Speaker 2: Guide product guide as well. And then also I just 339 00:13:41,960 --> 00:13:43,640 Speaker 2: add a little bit of like lean chicken breast, like 340 00:13:43,679 --> 00:13:45,560 Speaker 2: if a boat bought a roast chicken during the week 341 00:13:45,640 --> 00:13:47,400 Speaker 2: or something. I'll use a little bit of that lean 342 00:13:47,440 --> 00:13:49,400 Speaker 2: chicken breast to add to my sturf ferry. So you 343 00:13:49,440 --> 00:13:51,199 Speaker 2: can do it in a really really quick and easy 344 00:13:51,240 --> 00:13:53,640 Speaker 2: way where you're almost making it well. I would say, 345 00:13:53,640 --> 00:13:56,320 Speaker 2: so do you like a quarter of the price, Basically. 346 00:13:56,280 --> 00:13:59,760 Speaker 1: I couldn't agree more. Sometimes ordering Uber eights, just noticing 347 00:13:59,800 --> 00:14:01,880 Speaker 1: how the bill tallies up because there's a fee for 348 00:14:01,920 --> 00:14:03,920 Speaker 1: this and a fee for that, and you know it's 349 00:14:03,960 --> 00:14:05,640 Speaker 1: as I said, I'd put the pizza order in and 350 00:14:05,640 --> 00:14:08,280 Speaker 1: it was like an extraordinary amount of money, but even 351 00:14:08,320 --> 00:14:10,280 Speaker 1: just going to a takeaway store. So I went down 352 00:14:10,400 --> 00:14:11,880 Speaker 1: just to the local and that was a fish and 353 00:14:11,920 --> 00:14:15,160 Speaker 1: chip shop and a serve Leanna fish and chips was 354 00:14:15,320 --> 00:14:18,400 Speaker 1: like eighteen dollars, Like just fish and chips, Like that 355 00:14:18,520 --> 00:14:20,720 Speaker 1: is eighty dollars for a family of four, Like I 356 00:14:20,720 --> 00:14:22,960 Speaker 1: don't spend that much more than that on the weekly groceries. 357 00:14:23,000 --> 00:14:26,040 Speaker 1: Like we're talking about a huge spend. And then it's 358 00:14:26,080 --> 00:14:29,160 Speaker 1: easily eaten and consume. It's not overly filling, and it's 359 00:14:29,160 --> 00:14:31,920 Speaker 1: not overly good quality getting all these calories, like I 360 00:14:32,040 --> 00:14:34,040 Speaker 1: just can't do it. And I think that for most 361 00:14:34,080 --> 00:14:38,000 Speaker 1: meals actually now prefer to cook it at home. It's fresh, 362 00:14:38,040 --> 00:14:40,800 Speaker 1: because you know, the takeaway or ordering the breeches was 363 00:14:40,880 --> 00:14:44,160 Speaker 1: cold when it comes, so it's not even that nice quality. 364 00:14:44,240 --> 00:14:45,960 Speaker 1: I think that you can actually make some great, quick 365 00:14:46,000 --> 00:14:48,240 Speaker 1: and easy options at home. And I had just been 366 00:14:48,280 --> 00:14:49,960 Speaker 1: in and got the pizzas. I think they're on self 367 00:14:50,000 --> 00:14:52,160 Speaker 1: for five dollars. I've got the spinach one. It was 368 00:14:52,240 --> 00:14:54,520 Speaker 1: delicious and we just had it with a salad at 369 00:14:54,560 --> 00:14:56,400 Speaker 1: home I made and it was, you know, a twenty 370 00:14:56,440 --> 00:14:59,400 Speaker 1: dollars dinner for the family. I love dumplings. I think 371 00:14:59,400 --> 00:15:01,240 Speaker 1: when you can get Australian dumplings, and I'll give a 372 00:15:01,280 --> 00:15:04,200 Speaker 1: call out here to mister Chen's Dumplings. We're not sponsored, 373 00:15:04,480 --> 00:15:07,360 Speaker 1: but they're one of the few Australian brands. They're a 374 00:15:07,360 --> 00:15:11,000 Speaker 1: Melbourne company who don't use MSG and they're dumplings and 375 00:15:11,040 --> 00:15:12,960 Speaker 1: I think they're delicious. And when you can get them 376 00:15:12,960 --> 00:15:15,440 Speaker 1: even cheaper half price or forty percent off at Willi's, 377 00:15:15,760 --> 00:15:18,080 Speaker 1: the boxes are like five dollars, so again you can 378 00:15:18,120 --> 00:15:21,000 Speaker 1: feed the family a delicious meal of dumplings with greens 379 00:15:21,040 --> 00:15:23,440 Speaker 1: a little bit of soy sauce for about twenty bucks. 380 00:15:23,440 --> 00:15:25,840 Speaker 1: So you cannot go wrong with keeping dumplings in the freezer. 381 00:15:25,880 --> 00:15:28,440 Speaker 1: And a lot of kids really like those two and 382 00:15:28,520 --> 00:15:31,880 Speaker 1: calorie wise they can be pretty good. I love the 383 00:15:31,920 --> 00:15:34,600 Speaker 1: frozen fish that comes up. You know, we've spoken about 384 00:15:34,600 --> 00:15:37,560 Speaker 1: frozen fish brands a couple of times. The average frozen 385 00:15:37,560 --> 00:15:39,800 Speaker 1: fish is about fifty percent with a crumb, and then 386 00:15:39,840 --> 00:15:41,720 Speaker 1: you can go as high as about sixty five for 387 00:15:41,800 --> 00:15:44,520 Speaker 1: I think the Sea Lord brand, So yes, there is 388 00:15:44,520 --> 00:15:47,720 Speaker 1: some crumb there, but still healthier generally than deep fried fish. 389 00:15:48,000 --> 00:15:50,000 Speaker 1: And you can either make your own sweet potato or 390 00:15:50,040 --> 00:15:53,720 Speaker 1: potato fries. And admittedly it's hard at the moment to 391 00:15:53,720 --> 00:15:58,040 Speaker 1: get frozen chips in the frozen freezer section. But you know, 392 00:15:58,120 --> 00:15:59,840 Speaker 1: you can buy a big piece of sweet potato for 393 00:16:00,280 --> 00:16:02,480 Speaker 1: dollars and then you've got your sweet potato fries and 394 00:16:02,560 --> 00:16:04,960 Speaker 1: bit of peas to go with it. It's delicious. It's 395 00:16:05,000 --> 00:16:07,840 Speaker 1: ready in ten minutes to again, compared to eighteen dollars 396 00:16:07,920 --> 00:16:09,840 Speaker 1: per serve of fried fish and chips, I think that 397 00:16:09,880 --> 00:16:13,000 Speaker 1: you can't go past it. My final one is burgers. 398 00:16:13,520 --> 00:16:15,880 Speaker 1: You can get some great patties now. I just tried 399 00:16:15,880 --> 00:16:18,800 Speaker 1: the Audi lean beef patty less than ten percent fat. 400 00:16:18,880 --> 00:16:22,000 Speaker 1: It was delicious. I also may be fat of the peppercorn, 401 00:16:22,000 --> 00:16:24,000 Speaker 1: again less than ten percent fat. You can find those 402 00:16:24,000 --> 00:16:26,480 Speaker 1: at Woollies. You can cook those. You can If you 403 00:16:26,560 --> 00:16:28,600 Speaker 1: want a more indulgent bun, you can get a Breosh bun. 404 00:16:29,000 --> 00:16:31,480 Speaker 1: You can get the amazing burger buns we've spoken about 405 00:16:31,520 --> 00:16:34,440 Speaker 1: the sandwich thin ones that we've reviewed on our product 406 00:16:34,440 --> 00:16:36,840 Speaker 1: reviews before. Or if you're eating high protein, you can 407 00:16:36,880 --> 00:16:39,720 Speaker 1: get a high protein bun from the Macro variety or 408 00:16:39,720 --> 00:16:42,640 Speaker 1: the Herman Brot in Audi have that with a little 409 00:16:42,640 --> 00:16:46,720 Speaker 1: bit of lettuce and beetreut cheese again, delicious burger a 410 00:16:46,800 --> 00:16:49,000 Speaker 1: million times more tasty than a soggy one you'll get 411 00:16:49,000 --> 00:16:51,800 Speaker 1: delivered on Uber eats. And for the family again, I'd 412 00:16:51,840 --> 00:16:54,160 Speaker 1: say you could probably get pretty close to twenty dollars 413 00:16:54,240 --> 00:16:56,520 Speaker 1: or less to feed a family or four. So that's 414 00:16:56,640 --> 00:16:58,920 Speaker 1: you know, three or four meals. We've done dumplings, we've 415 00:16:58,960 --> 00:17:02,160 Speaker 1: done fish on pizza, all less than twenty dollars to 416 00:17:02,160 --> 00:17:06,399 Speaker 1: feed the family. Delicious, nutritious, pretty good choices. I'm going 417 00:17:06,440 --> 00:17:08,000 Speaker 1: to save you a lot of money on that Uber 418 00:17:08,000 --> 00:17:08,440 Speaker 1: eats app. 419 00:17:08,480 --> 00:17:10,919 Speaker 2: So if you guys are interested in finding quick, convenient 420 00:17:10,960 --> 00:17:13,679 Speaker 2: and budget friendly options and you didn't know, we have 421 00:17:13,760 --> 00:17:16,240 Speaker 2: our brand new Aussie Takeaway Guide which is available on 422 00:17:16,280 --> 00:17:18,800 Speaker 2: the nutritioncouch dot com. And of course we have our 423 00:17:18,840 --> 00:17:20,800 Speaker 2: older it's me a couple of months old now, SUSI 424 00:17:20,960 --> 00:17:23,480 Speaker 2: shouldn't really stay older. Our Product Guard as well, we 425 00:17:23,560 --> 00:17:26,000 Speaker 2: go through all of our favorite soup micro product options. 426 00:17:26,040 --> 00:17:28,040 Speaker 2: So if you're looking to make your own healthier takeaway 427 00:17:28,080 --> 00:17:31,160 Speaker 2: at home, absolutely pick up the Nutrition Couch Product Guard. 428 00:17:31,359 --> 00:17:33,240 Speaker 2: But if you're looking for just some better options and 429 00:17:33,240 --> 00:17:34,760 Speaker 2: you're happy to spend the money and you're happy to 430 00:17:34,880 --> 00:17:37,800 Speaker 2: order off Uber Eats. Our Nutrition Couch Takeaway guard is 431 00:17:37,840 --> 00:17:41,280 Speaker 2: also available on the website, so the website's nutritioncouch dot com. 432 00:17:41,320 --> 00:17:44,119 Speaker 2: They're both available under the store tab. If you just 433 00:17:44,160 --> 00:17:47,040 Speaker 2: google the Nutrition Couch Takeaway Guide or product guide, both 434 00:17:47,080 --> 00:17:49,320 Speaker 2: of those will come up as well. So a little 435 00:17:49,400 --> 00:17:52,520 Speaker 2: chance to spook some of our own fabulous creations there, 436 00:17:52,560 --> 00:17:53,400 Speaker 2: ZUZI true. 437 00:17:53,400 --> 00:17:55,639 Speaker 1: And as I said, try any of those takes on 438 00:17:55,720 --> 00:17:58,359 Speaker 1: our healthy takeaway at home, and I guarantee you won't 439 00:17:58,359 --> 00:18:01,320 Speaker 1: look back, all right, LeAnn. Our final segment of the show, 440 00:18:01,320 --> 00:18:03,280 Speaker 1: We've got a listener question that's come in on long 441 00:18:03,320 --> 00:18:05,439 Speaker 1: COVID and it got me thinking because I've actually got 442 00:18:05,440 --> 00:18:07,680 Speaker 1: a couple of clients who are recovering from long COVID. 443 00:18:08,119 --> 00:18:11,600 Speaker 1: They're really struggling with the fatigue, they've got elevated QUARTERSOL levels, 444 00:18:11,840 --> 00:18:13,960 Speaker 1: and I thought we haven't really discussed that, and if 445 00:18:13,960 --> 00:18:16,480 Speaker 1: you are someone who sadly is dealing with symptoms of 446 00:18:16,520 --> 00:18:20,399 Speaker 1: long COVID, in particular that ongoing fatigue and inflammation, I 447 00:18:20,440 --> 00:18:22,080 Speaker 1: thought it was a really good topic because we hadn't 448 00:18:22,080 --> 00:18:24,040 Speaker 1: covered it before and may resonate because I know quite 449 00:18:24,040 --> 00:18:26,040 Speaker 1: a few people I know recently have got covid again, 450 00:18:26,680 --> 00:18:30,200 Speaker 1: so it's still out there. So a couple of key 451 00:18:30,240 --> 00:18:34,400 Speaker 1: points is that covid is an inflammatory condition. It means 452 00:18:34,440 --> 00:18:38,359 Speaker 1: that it basically makes the cells cranky, and an anti 453 00:18:38,400 --> 00:18:42,159 Speaker 1: inflammatory diet is highly recommended to help naturally reduce the 454 00:18:42,160 --> 00:18:45,560 Speaker 1: inflammatory pathway. So a few things to keep in mind 455 00:18:45,600 --> 00:18:48,320 Speaker 1: is that whenever the body is in a recovery phase, 456 00:18:48,400 --> 00:18:51,240 Speaker 1: so you're recovering from any kind of illness, the immune 457 00:18:51,240 --> 00:18:54,000 Speaker 1: system requires a lot of energy, a lot of protein, 458 00:18:54,040 --> 00:18:56,840 Speaker 1: and a lot of calories. So when you're recovering from 459 00:18:56,920 --> 00:18:59,600 Speaker 1: long COVID, it's certainly not a time to be strictly 460 00:18:59,640 --> 00:19:02,840 Speaker 1: restrict in calorie intake. You would want to be not 461 00:19:02,920 --> 00:19:05,080 Speaker 1: in a deficit. If anything, you would want to be allowing. 462 00:19:05,119 --> 00:19:07,600 Speaker 1: The recommendation is for a few extra calories, anything up 463 00:19:07,640 --> 00:19:10,880 Speaker 1: to two thousand calories per day to basically make sure 464 00:19:10,880 --> 00:19:13,760 Speaker 1: the body has access to the number of nutrients in 465 00:19:13,880 --> 00:19:18,560 Speaker 1: concentrated amounts protein and carbohydrates for energy to help the 466 00:19:18,560 --> 00:19:21,760 Speaker 1: body naturally recover. So if you've been doing intermittent fasting 467 00:19:22,280 --> 00:19:25,439 Speaker 1: or actively restricting your carbohydrates why you're trying to recover, 468 00:19:25,920 --> 00:19:28,800 Speaker 1: certainly it is not a time to be restricting calories 469 00:19:28,840 --> 00:19:31,840 Speaker 1: when you're recovering from long COVID. The next area to 470 00:19:31,880 --> 00:19:35,480 Speaker 1: focus on is to make sure you're getting enough dietary protein. Now, 471 00:19:35,760 --> 00:19:38,000 Speaker 1: we have spoken a lot about the importance of dietary 472 00:19:38,040 --> 00:19:42,080 Speaker 1: protein from a perimenopause and menopause or perspective. Certainly, the 473 00:19:42,280 --> 00:19:45,399 Speaker 1: information coming through from the scientific community is that women 474 00:19:45,680 --> 00:19:47,879 Speaker 1: in their forties and fifties need a higher proportion of 475 00:19:47,960 --> 00:19:51,080 Speaker 1: energy coming from protein, and it can be pretty tricky 476 00:19:51,119 --> 00:19:53,119 Speaker 1: to get it up there. Most people are sort of 477 00:19:53,160 --> 00:19:56,720 Speaker 1: easily getting say fifty sixty grams per day, but if 478 00:19:56,760 --> 00:19:59,120 Speaker 1: you're not getting high protein snacks through the day, you're 479 00:19:59,119 --> 00:20:01,520 Speaker 1: probably not getting it up around that eighty hundred grams, 480 00:20:01,560 --> 00:20:04,160 Speaker 1: which is more likely what you need, particularly when you're 481 00:20:04,200 --> 00:20:07,920 Speaker 1: recovering from long COVID. So a general recommendation I give 482 00:20:07,960 --> 00:20:11,000 Speaker 1: to clients lean is to aim for about twenty grams 483 00:20:11,119 --> 00:20:14,159 Speaker 1: of good quality protein per meal and snack as a minimum. 484 00:20:14,240 --> 00:20:16,440 Speaker 1: And so that means for snacks you've got to rely 485 00:20:16,560 --> 00:20:19,720 Speaker 1: on foods like your tuna or your cottage cheese or 486 00:20:19,760 --> 00:20:22,400 Speaker 1: a higher protein bread. So making sure you're getting those 487 00:20:22,440 --> 00:20:24,440 Speaker 1: snacks and not just grabbing a bar or a piece 488 00:20:24,480 --> 00:20:27,320 Speaker 1: of fruit, which isn't going to be hitting those protein targets. 489 00:20:27,800 --> 00:20:31,080 Speaker 1: The third area is making sure you're not limiting the carbohydrates, 490 00:20:31,119 --> 00:20:35,680 Speaker 1: but most importantly going for good quality carbohydrates. In Australia, 491 00:20:35,720 --> 00:20:38,000 Speaker 1: the primary source of bread is still a white bread lean. 492 00:20:38,119 --> 00:20:40,320 Speaker 1: A lot of people are still enjoying sour dough bread, 493 00:20:40,400 --> 00:20:43,560 Speaker 1: white noodles, white rice. We really want to shift that 494 00:20:43,600 --> 00:20:47,080 Speaker 1: to whole grain variety, so more like our lentils, our legumes, 495 00:20:47,359 --> 00:20:49,560 Speaker 1: a dense whole grain bread is going to be a 496 00:20:49,600 --> 00:20:52,080 Speaker 1: million times better than a sour dough. And if you 497 00:20:52,119 --> 00:20:54,240 Speaker 1: are adding things like rice to your meals, you want 498 00:20:54,280 --> 00:20:57,240 Speaker 1: it to be a brown rice. And then the next 499 00:20:57,280 --> 00:20:58,600 Speaker 1: point we're going to talking about I'm going to hand 500 00:20:58,600 --> 00:21:01,680 Speaker 1: over Toilean is getting your gut health on track. Because 501 00:21:01,680 --> 00:21:04,080 Speaker 1: we know that a lot of immune function comes from 502 00:21:04,080 --> 00:21:06,680 Speaker 1: the gut. What are some easy tips people can use 503 00:21:06,800 --> 00:21:09,600 Speaker 1: to improve their gut health nutrition when they're recovering from 504 00:21:09,600 --> 00:21:10,199 Speaker 1: long COVID. 505 00:21:10,440 --> 00:21:12,480 Speaker 2: So really focusing on fiber is the key one, and 506 00:21:12,480 --> 00:21:14,959 Speaker 2: the type of fiber that we're getting from real foods, 507 00:21:14,960 --> 00:21:17,440 Speaker 2: Like we're seeing a lot of processed foods, which is 508 00:21:17,520 --> 00:21:19,560 Speaker 2: the added fiber and they're like quest spars, that have 509 00:21:19,640 --> 00:21:22,040 Speaker 2: like ten grams of protein, or you know, even some 510 00:21:22,080 --> 00:21:24,240 Speaker 2: of these high protein pizza bases and wraps, you know 511 00:21:24,240 --> 00:21:26,480 Speaker 2: they've got ten to fifteen grams of protein per serve. 512 00:21:26,720 --> 00:21:28,959 Speaker 2: But it's not really the right type of fiber that 513 00:21:29,000 --> 00:21:31,320 Speaker 2: we want that positively impacts our gut health and helps 514 00:21:31,320 --> 00:21:33,720 Speaker 2: to feed all of our gut bugs. So really getting 515 00:21:33,720 --> 00:21:37,520 Speaker 2: in our fiber through some whole grain, some nuts, seeds, fruit, legumes, 516 00:21:37,600 --> 00:21:40,640 Speaker 2: that sort of thing. Of course vegetables as well, so 517 00:21:40,720 --> 00:21:44,919 Speaker 2: that fiber from our good quality food is really important. Also, 518 00:21:45,000 --> 00:21:46,760 Speaker 2: we really want to make sure we have enough diversity, 519 00:21:46,800 --> 00:21:48,720 Speaker 2: so we definitely don't want to be eating the same 520 00:21:48,760 --> 00:21:51,320 Speaker 2: thing day in and day out. Now, I myself Susie, 521 00:21:51,359 --> 00:21:53,600 Speaker 2: and I do this with my clients as well. Happy 522 00:21:53,600 --> 00:21:55,280 Speaker 2: for them and myself to eat the same thing for 523 00:21:55,320 --> 00:21:57,879 Speaker 2: tools three days, but you definitely want to have different 524 00:21:57,960 --> 00:22:00,480 Speaker 2: choices at least kind of two to three times a week. 525 00:22:00,560 --> 00:22:03,520 Speaker 2: So the same breakfast firm Monday, Tuesday, Wednesday will be fine, 526 00:22:03,520 --> 00:22:06,240 Speaker 2: but then rotate your choice Friday, Saturday and make yourself 527 00:22:06,240 --> 00:22:09,240 Speaker 2: something new for breky Saturday and Sunday, so that diversity 528 00:22:09,280 --> 00:22:12,240 Speaker 2: within your diet is really really important as well. And 529 00:22:12,280 --> 00:22:14,439 Speaker 2: from a gut health perspective as well, Like we do 530 00:22:14,560 --> 00:22:17,399 Speaker 2: know that god health can and does impact immunity and 531 00:22:17,440 --> 00:22:20,320 Speaker 2: also mental health long term as well, so that stress 532 00:22:20,400 --> 00:22:23,119 Speaker 2: response in our gut is particularly important as well, So 533 00:22:23,240 --> 00:22:27,760 Speaker 2: really working on stress reduction strategies and techniques like meditation, 534 00:22:28,040 --> 00:22:31,040 Speaker 2: deep breathing, doing a little bit of journaling, that sort 535 00:22:31,040 --> 00:22:33,919 Speaker 2: of thing to just bring down that low level stress 536 00:22:33,960 --> 00:22:35,879 Speaker 2: that most of us have on a regular basis but 537 00:22:35,920 --> 00:22:38,480 Speaker 2: we don't really ever address. So there's a few things 538 00:22:38,520 --> 00:22:40,720 Speaker 2: we can do from a lifestyle but also a nutrition 539 00:22:40,840 --> 00:22:43,440 Speaker 2: perspective for our gut health. But rather than just going 540 00:22:43,480 --> 00:22:45,840 Speaker 2: straight for the probotics or straight for the probotics, we 541 00:22:45,920 --> 00:22:48,480 Speaker 2: really just want that diversity in as many plant based 542 00:22:48,480 --> 00:22:51,200 Speaker 2: types of whole foods and fibers in as we can. 543 00:22:51,359 --> 00:22:53,480 Speaker 2: That's going to give you the biggest bang fee your buck. 544 00:22:53,680 --> 00:22:56,560 Speaker 2: Of course, the probotics and the probotics are important as well, 545 00:22:56,760 --> 00:22:59,000 Speaker 2: but the quality of your diet and the diversity of 546 00:22:59,040 --> 00:23:01,680 Speaker 2: your diet overall will absolutely give you the biggest bang 547 00:23:01,720 --> 00:23:02,200 Speaker 2: fear buck. 548 00:23:02,359 --> 00:23:05,480 Speaker 1: And then, finally, but perhaps most importantly, when it comes 549 00:23:05,480 --> 00:23:08,440 Speaker 1: to eating for inflammation, the most powerful thing you can 550 00:23:08,480 --> 00:23:12,280 Speaker 1: do is literally double your intake of brightly colored fresh 551 00:23:12,320 --> 00:23:15,600 Speaker 1: fruits and vegetables. So if you did a quick mental checklist, 552 00:23:15,680 --> 00:23:18,520 Speaker 1: now about how many pieces of fruit you ate yesterday 553 00:23:18,640 --> 00:23:21,280 Speaker 1: and how many serves of veggies. I guarantee you it's 554 00:23:21,320 --> 00:23:24,440 Speaker 1: not seven to ten. You want the really vitamin sea 555 00:23:24,520 --> 00:23:26,919 Speaker 1: rich fruit a couple of pieces minimum per day, so 556 00:23:27,000 --> 00:23:30,760 Speaker 1: your kiwi fruit, your berries, your oranges, your citrus fruit 557 00:23:30,800 --> 00:23:33,439 Speaker 1: coming into winter, and then you want to load up 558 00:23:33,440 --> 00:23:36,639 Speaker 1: on those brightly colored veggies, so things like your beetrouit, 559 00:23:37,119 --> 00:23:40,720 Speaker 1: your kale, your spinach, the cruserus vegetables, so the broccoli, 560 00:23:40,760 --> 00:23:44,080 Speaker 1: the cauliflower, the kale. If you're struggling with volume, think 561 00:23:44,119 --> 00:23:46,000 Speaker 1: of adding a juice in. It's a great time of 562 00:23:46,040 --> 00:23:48,600 Speaker 1: you to add a soup each day. Simply doubling and 563 00:23:48,600 --> 00:23:50,399 Speaker 1: getting up to that seven to ten serves is one 564 00:23:50,440 --> 00:23:52,400 Speaker 1: of the most powerful things you can do to naturally 565 00:23:52,400 --> 00:23:55,560 Speaker 1: reduce inflammation in the body. And the second is to 566 00:23:55,600 --> 00:23:58,399 Speaker 1: increase your intake of amiga three. So the richest natural 567 00:23:58,440 --> 00:24:01,640 Speaker 1: sources of amiga three fats are out fish, so our salmon, 568 00:24:01,680 --> 00:24:04,199 Speaker 1: but also don't forget our sardines, our macrel if you 569 00:24:04,240 --> 00:24:06,600 Speaker 1: do enjoy them. If I had long COVID, I would 570 00:24:06,600 --> 00:24:09,960 Speaker 1: be including an amega three rich fish every single day, 571 00:24:10,440 --> 00:24:13,600 Speaker 1: whether it's tin salmon, whether it's cook salmon, whether it's sardines, 572 00:24:13,720 --> 00:24:16,359 Speaker 1: and then also bumping up your plant intake, so things 573 00:24:16,400 --> 00:24:19,439 Speaker 1: like your walnuts, your pepedas, your pumpkin seeds, and of 574 00:24:19,440 --> 00:24:21,640 Speaker 1: course Leanna and I love the munch pumpkin seeds because 575 00:24:21,640 --> 00:24:24,560 Speaker 1: they've got a massive eight grams of really good quality fats. 576 00:24:24,600 --> 00:24:27,960 Speaker 1: So there are certainly plenty of dietary areas that we 577 00:24:28,000 --> 00:24:29,720 Speaker 1: can focus on, and I'll just run through them again. 578 00:24:29,760 --> 00:24:31,959 Speaker 1: For anyone who has long COVID, you want to make 579 00:24:32,000 --> 00:24:34,640 Speaker 1: sure that you've got enough calories to recover. You want 580 00:24:34,640 --> 00:24:37,439 Speaker 1: to make sure you're getting plenty of dietary protein up 581 00:24:37,480 --> 00:24:39,159 Speaker 1: sort of eighty one hundred grams a day for the 582 00:24:39,240 --> 00:24:42,840 Speaker 1: average female. You want to have good quality carbohydrates at 583 00:24:42,840 --> 00:24:45,720 Speaker 1: each meal. You want to nourish your gut, and then 584 00:24:45,720 --> 00:24:48,119 Speaker 1: you want to really bump up your intake of anti 585 00:24:48,160 --> 00:24:51,160 Speaker 1: inflammatory food, so the brightly colored fresh fruits and vegetables 586 00:24:51,160 --> 00:24:53,960 Speaker 1: and your amega three fats. And then you can rest 587 00:24:53,960 --> 00:24:56,600 Speaker 1: assure that you're doing everything that you're humanly possible to 588 00:24:56,680 --> 00:24:59,400 Speaker 1: do to bump your intake up with those central nutrients 589 00:24:59,440 --> 00:25:01,480 Speaker 1: and give your boy a really good chance to recover 590 00:25:01,560 --> 00:25:03,840 Speaker 1: from the nasty thing that is long covid. 591 00:25:04,320 --> 00:25:06,000 Speaker 2: That's a great summary, and now might even take it 592 00:25:06,040 --> 00:25:08,000 Speaker 2: back to basics, Susie, and just keep our listeners a 593 00:25:08,040 --> 00:25:11,160 Speaker 2: quick little description of what long covid is, because I mean, 594 00:25:11,280 --> 00:25:13,480 Speaker 2: the world's been battling with COVID since I think it 595 00:25:13,520 --> 00:25:16,520 Speaker 2: was March twenty twenty, so it's been more than three 596 00:25:16,640 --> 00:25:18,440 Speaker 2: years now, and like you said, it's still around. I've 597 00:25:18,440 --> 00:25:20,080 Speaker 2: got a handful of clients at the moment. I don't 598 00:25:20,080 --> 00:25:22,000 Speaker 2: even take on that many client Susie, but I've got 599 00:25:22,000 --> 00:25:24,000 Speaker 2: three of my ladies at the moment that are going 600 00:25:24,000 --> 00:25:25,720 Speaker 2: through COVID for a second one of them's had it 601 00:25:25,760 --> 00:25:28,280 Speaker 2: for the third time, so it's certainly still around that 602 00:25:28,359 --> 00:25:31,439 Speaker 2: don't really have, luckily two bad symptoms, but long covid 603 00:25:31,440 --> 00:25:33,600 Speaker 2: I've had. I think I've had two clients so far 604 00:25:33,680 --> 00:25:36,520 Speaker 2: that I've been suffering from that. So they do consider 605 00:25:36,600 --> 00:25:41,200 Speaker 2: long COVID basically symptoms from when you last tested negative 606 00:25:41,440 --> 00:25:44,080 Speaker 2: to at least three months and longer. So if you 607 00:25:44,119 --> 00:25:47,480 Speaker 2: test negative and day in January and by April you're 608 00:25:47,520 --> 00:25:50,600 Speaker 2: still experiencing symptoms, plus you know April or May June, 609 00:25:50,720 --> 00:25:52,920 Speaker 2: then they would probably say that you're experiencing what they 610 00:25:52,920 --> 00:25:55,240 Speaker 2: call long COVID. So I think some of the research 611 00:25:55,280 --> 00:25:57,879 Speaker 2: shows a suzie About two point five percent of people 612 00:25:57,920 --> 00:26:01,800 Speaker 2: who have survived COVID nineteen have suffered from long COVID, 613 00:26:01,920 --> 00:26:04,600 Speaker 2: so it's a very small percentage, but definitely I'm sure 614 00:26:04,600 --> 00:26:06,760 Speaker 2: we all know at least one person that's been suffering 615 00:26:06,800 --> 00:26:09,800 Speaker 2: from it. So the biggest symptoms of long COVID are 616 00:26:10,000 --> 00:26:13,760 Speaker 2: that fatigue that you mentioned, long term sort of difficulties, breathing, 617 00:26:13,800 --> 00:26:18,679 Speaker 2: shortness of breath, lightheadedness, some heart palpitations. That brain FOG's 618 00:26:18,680 --> 00:26:21,680 Speaker 2: a big one. Still, the ongoing changes in your taste 619 00:26:21,720 --> 00:26:23,960 Speaker 2: will smell or they just never really came back even 620 00:26:24,000 --> 00:26:26,200 Speaker 2: though you know the COVID's gone or you know you're 621 00:26:26,240 --> 00:26:30,960 Speaker 2: not testing positive anymore. Ongoing headache, chest pains, coughs, digestive 622 00:26:30,960 --> 00:26:34,760 Speaker 2: problems such as tummy pains or diarrhea, joint and muscle pain, 623 00:26:34,840 --> 00:26:39,000 Speaker 2: and fatigue, difficulties, sleeping and then fevers and mood changes 624 00:26:39,040 --> 00:26:43,080 Speaker 2: as well. And some females may experience issues or changes 625 00:26:43,119 --> 00:26:45,359 Speaker 2: to their menstrual cycles as well. So they're probably the 626 00:26:45,400 --> 00:26:48,119 Speaker 2: biggest symptoms to look for from long COVID, but like 627 00:26:48,160 --> 00:26:50,480 Speaker 2: we said, you would want to have these symptoms ongoing 628 00:26:51,080 --> 00:26:53,680 Speaker 2: three months after you test negative, and then it's probably 629 00:26:53,720 --> 00:26:55,119 Speaker 2: a good time to see a doctor to see if 630 00:26:55,119 --> 00:26:57,879 Speaker 2: they've got anything else to add on from a medical perspective, 631 00:26:58,200 --> 00:26:59,879 Speaker 2: of course, on top of what Susie said from like 632 00:26:59,880 --> 00:27:01,960 Speaker 2: a diet and a lifestyle perspective as well. 633 00:27:02,119 --> 00:27:04,240 Speaker 1: Perfect, all right, the and well that brings us to 634 00:27:04,280 --> 00:27:06,719 Speaker 1: the end of the Nutrition Couch for another Sunday. If 635 00:27:06,720 --> 00:27:08,760 Speaker 1: you haven't done so already, please subscribe and tell your 636 00:27:08,760 --> 00:27:11,080 Speaker 1: friends so we can continue to grow. I think we're 637 00:27:11,080 --> 00:27:13,399 Speaker 1: pretty close to hitting the three million downloads land, so 638 00:27:13,480 --> 00:27:16,679 Speaker 1: we're certainly loving bringing the latest in evidence based nutrition. 639 00:27:17,119 --> 00:27:19,320 Speaker 1: Check out our website, the Nutritioncouch dot com for our 640 00:27:19,359 --> 00:27:22,280 Speaker 1: latest products, including the takeaway guy we just mentioned, and 641 00:27:22,320 --> 00:27:25,639 Speaker 1: we will see you on Wednesday for our midweek motivational 642 00:27:25,720 --> 00:27:27,160 Speaker 1: episode drop Have a great week. 643 00:27:27,160 --> 00:27:27,879 Speaker 2: Thanks for listening.