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