1 00:00:00,320 --> 00:00:02,320 Speaker 1: Do you regularly buy your lunch at a cafe or 2 00:00:02,320 --> 00:00:04,760 Speaker 1: a food court or do you try and make healthy 3 00:00:04,840 --> 00:00:07,640 Speaker 1: choices and do you know if they're actually healthy or what? 4 00:00:07,840 --> 00:00:10,320 Speaker 1: It surprised you to hear that the average food court 5 00:00:10,440 --> 00:00:13,920 Speaker 1: or cafe style lunch contains double the number of calories 6 00:00:13,960 --> 00:00:16,520 Speaker 1: that a meal you would usually prepare yourself at home. 7 00:00:16,880 --> 00:00:19,919 Speaker 1: The Nutrition Couch has released a brand new guide for 8 00:00:20,000 --> 00:00:23,000 Speaker 1: takeaway foods that will make eating out a whole lot easier. 9 00:00:23,320 --> 00:00:26,200 Speaker 1: My Emily Ana wud and I'm Cziburrow and every week 10 00:00:26,280 --> 00:00:29,120 Speaker 1: we bring you The Nutrition Couch, the bi weeekly health 11 00:00:29,160 --> 00:00:31,440 Speaker 1: podcast that keeps you up to date on everything that 12 00:00:31,480 --> 00:00:34,000 Speaker 1: you need to know in the world of nutrition, as 13 00:00:34,000 --> 00:00:36,800 Speaker 1: well as sharing our brand new takeaway guide. Today we 14 00:00:36,840 --> 00:00:39,839 Speaker 1: look at the signs and symptoms of perimenopause and our 15 00:00:39,840 --> 00:00:43,200 Speaker 1: listener question is all about keeping your nutrition on track 16 00:00:43,320 --> 00:00:47,080 Speaker 1: over the upcoming school and Easter holidays, so seezy. We 17 00:00:47,120 --> 00:00:50,040 Speaker 1: are super excited about our brand new deck with Guard 18 00:00:50,479 --> 00:00:53,559 Speaker 1: and today we thought we'd showcase our favorite takeaway options 19 00:00:53,720 --> 00:00:56,560 Speaker 1: under five fifty cowls for our listeners at home and 20 00:00:56,800 --> 00:00:59,400 Speaker 1: talk a little bit more about our new guide which 21 00:00:59,440 --> 00:01:01,760 Speaker 1: we've been working hard On with the help of the 22 00:01:01,760 --> 00:01:04,480 Speaker 1: lovely Bronchi for the last probably a couple of months, 23 00:01:04,480 --> 00:01:05,000 Speaker 1: haven't we. 24 00:01:05,000 --> 00:01:07,280 Speaker 2: We had great, big plans when we came back from 25 00:01:07,319 --> 00:01:10,480 Speaker 2: the Christmas holidays, but we're a little bit behind in schedule. 26 00:01:11,160 --> 00:01:14,200 Speaker 2: But we had such great feedback from our supermarket product 27 00:01:14,200 --> 00:01:17,880 Speaker 2: guide that we thought information about what is really in 28 00:01:18,040 --> 00:01:21,560 Speaker 2: those food court meals that Uber Eats orders, because you 29 00:01:21,640 --> 00:01:24,119 Speaker 2: and I know that one of the biggest issues when 30 00:01:24,160 --> 00:01:26,600 Speaker 2: eating food away from the home is how calorie and 31 00:01:26,640 --> 00:01:28,720 Speaker 2: fat dense they are. But if you do need to 32 00:01:28,720 --> 00:01:31,080 Speaker 2: pick out something on the run, or do you know, 33 00:01:31,160 --> 00:01:33,240 Speaker 2: just sometimes for a change, want to buy your lunch, 34 00:01:33,480 --> 00:01:35,959 Speaker 2: it can be really handy to know what is out 35 00:01:35,959 --> 00:01:37,679 Speaker 2: there and what's healthier, and some of the options will 36 00:01:37,720 --> 00:01:40,360 Speaker 2: really surprise you. It always makes me laugh that often 37 00:01:40,400 --> 00:01:43,320 Speaker 2: people will go to a salad baraliyan or a sandwich 38 00:01:43,319 --> 00:01:46,040 Speaker 2: shop and sometimes those kind of big sandwiches on thick 39 00:01:46,080 --> 00:01:48,520 Speaker 2: slices of bread, or even salads that would appear quite 40 00:01:48,520 --> 00:01:51,280 Speaker 2: healthy can have seven eight hundred calories. You know, they're 41 00:01:51,280 --> 00:01:54,000 Speaker 2: actually not the healthiest choice. And indeed, when we were 42 00:01:54,000 --> 00:01:56,160 Speaker 2: going through and let's be honest, there's about fifty or 43 00:01:56,240 --> 00:01:58,720 Speaker 2: sixty different outlets, so you'll recognize a lot of the 44 00:01:58,760 --> 00:02:02,800 Speaker 2: brand names. You know, Goods and Gomez, Pizza, Hart, Burger King, 45 00:02:02,880 --> 00:02:05,200 Speaker 2: you know, any of the mainstream brands that you see 46 00:02:05,200 --> 00:02:07,640 Speaker 2: in the food courts, Nando Schnitz, all of the big 47 00:02:07,640 --> 00:02:09,760 Speaker 2: ones are there. And even I was a little bit 48 00:02:09,800 --> 00:02:11,880 Speaker 2: surprised at some of the data that came out when 49 00:02:11,919 --> 00:02:14,800 Speaker 2: we trolled through and sort of found our top tips, 50 00:02:14,880 --> 00:02:16,680 Speaker 2: each of the products from each menu that you and 51 00:02:16,720 --> 00:02:18,720 Speaker 2: I would recommend, and the one that springs to mind. 52 00:02:18,760 --> 00:02:21,919 Speaker 2: I'm a big fan of role the Vietnamese outlet. Many 53 00:02:21,960 --> 00:02:24,000 Speaker 2: people be familiar. I know there's one at Brisbane Airport 54 00:02:24,360 --> 00:02:26,960 Speaker 2: and I would myself often buy the low car Brice 55 00:02:27,000 --> 00:02:29,000 Speaker 2: paper rolls. It was one of my favorites. But when 56 00:02:29,000 --> 00:02:31,040 Speaker 2: I went and actually looked at the numbers that we 57 00:02:31,120 --> 00:02:33,080 Speaker 2: sort of tracked down through the different chains, they were 58 00:02:33,120 --> 00:02:35,600 Speaker 2: actually much much higher in carbohydrate than even I thought. 59 00:02:35,680 --> 00:02:39,040 Speaker 2: So it's a really interesting, more than anything, to see 60 00:02:39,040 --> 00:02:41,480 Speaker 2: what's actually in some of these foods and what are 61 00:02:41,480 --> 00:02:44,519 Speaker 2: the healthiest choices. And often my clients will say I've 62 00:02:44,639 --> 00:02:46,840 Speaker 2: ordered this, and I'll think, oh, well, that probably wouldn't 63 00:02:46,840 --> 00:02:48,679 Speaker 2: be what I would have ordered. So I feel like, yeah, 64 00:02:48,720 --> 00:02:50,520 Speaker 2: if you are busy and you know, do you want 65 00:02:50,520 --> 00:02:53,200 Speaker 2: to be steered towards the better options? You'll find it 66 00:02:53,360 --> 00:02:56,359 Speaker 2: really interesting to see what we would choose and what 67 00:02:56,400 --> 00:02:58,840 Speaker 2: are the particularly high calorie choices and what are the 68 00:02:58,840 --> 00:03:00,919 Speaker 2: better ones, and why we would get that balance if 69 00:03:00,919 --> 00:03:03,200 Speaker 2: we were buying a lunch at a food cord or 70 00:03:03,280 --> 00:03:04,720 Speaker 2: or picking up something from ober Eats. 71 00:03:04,960 --> 00:03:06,640 Speaker 1: And the funny one that always brings to my mind 72 00:03:06,720 --> 00:03:09,280 Speaker 1: is grilled. Like I love a grilled burger, and always 73 00:03:09,280 --> 00:03:10,600 Speaker 1: I have clients who say to me, I went to 74 00:03:10,639 --> 00:03:12,399 Speaker 1: grilled because it's so healthy, but I get the low 75 00:03:12,440 --> 00:03:13,959 Speaker 1: car buns, so I did really well, and they go 76 00:03:14,000 --> 00:03:16,040 Speaker 1: a sight of sweet potato fries, and in my head, 77 00:03:16,080 --> 00:03:19,000 Speaker 1: I'm like, oh, that's like well over a thousand calories 78 00:03:19,000 --> 00:03:21,320 Speaker 1: and you think you're being really good, which is always 79 00:03:21,360 --> 00:03:23,640 Speaker 1: quite amusing, because the low car bun itself is actually 80 00:03:23,680 --> 00:03:26,720 Speaker 1: more calories than just the standard like traditional button because 81 00:03:26,720 --> 00:03:28,720 Speaker 1: it's so high fat it's made from like armond meal 82 00:03:28,760 --> 00:03:30,080 Speaker 1: and that sort of thing. So I think there's a 83 00:03:30,080 --> 00:03:32,920 Speaker 1: lot of I guess there's big knowledge deficits in what 84 00:03:33,000 --> 00:03:35,600 Speaker 1: people consider healthy or what is marketed at as from 85 00:03:35,600 --> 00:03:38,200 Speaker 1: a health perspective, and then healthy is one thing, and 86 00:03:38,280 --> 00:03:40,240 Speaker 1: you know, lower calorie or eating for fat loss is 87 00:03:40,280 --> 00:03:42,280 Speaker 1: totally another thing. And I think a lot of people, 88 00:03:42,280 --> 00:03:43,800 Speaker 1: like I have a lot of my clients USI and 89 00:03:43,800 --> 00:03:45,120 Speaker 1: they say, Olie and I don't need a lot of 90 00:03:45,120 --> 00:03:47,839 Speaker 1: takeaway or but I think this guide is helpful for 91 00:03:48,280 --> 00:03:50,240 Speaker 1: just those times we get stuck. Like I think a 92 00:03:50,240 --> 00:03:52,280 Speaker 1: lot of us, like some of us intentionally go and 93 00:03:52,440 --> 00:03:54,839 Speaker 1: order takeaway. Others like I had a client her son 94 00:03:54,880 --> 00:03:57,680 Speaker 1: players quite high level basketball, and she was at one 95 00:03:57,720 --> 00:03:59,280 Speaker 1: of his big games and one a bit longer and 96 00:03:59,280 --> 00:04:01,800 Speaker 1: by the time they it was like ten forty or 97 00:04:01,800 --> 00:04:04,360 Speaker 1: something at night, and she's like, literally the only thing 98 00:04:04,360 --> 00:04:07,240 Speaker 1: that was open was McDonald's. She's like, everything else setch 99 00:04:07,280 --> 00:04:09,560 Speaker 1: up for the night. So I think sometimes even we 100 00:04:09,640 --> 00:04:12,320 Speaker 1: unintentionally have to go to some of these takeaway places 101 00:04:12,320 --> 00:04:14,880 Speaker 1: that we would never actively choose, and we want to 102 00:04:14,920 --> 00:04:16,440 Speaker 1: know some of the better things on the menu. So 103 00:04:16,480 --> 00:04:19,359 Speaker 1: the best thing about our takeaway Guide it is Australian based, 104 00:04:19,360 --> 00:04:22,240 Speaker 1: so for our overseas listeners, unfortunately, it's just based on 105 00:04:22,279 --> 00:04:24,680 Speaker 1: Australian takeaway products, and like you said, it's all the 106 00:04:24,680 --> 00:04:26,479 Speaker 1: ones found in the big food courts and the Big 107 00:04:26,520 --> 00:04:29,000 Speaker 1: westfields and the things you'd order on Uber eats. You know, 108 00:04:29,040 --> 00:04:32,640 Speaker 1: the McDonald's are Hungry Jackson, Dominoes, the Taco Bells. You know, 109 00:04:32,680 --> 00:04:35,160 Speaker 1: we've got Zumo salad, We've got rolled, we've got even 110 00:04:35,440 --> 00:04:38,240 Speaker 1: some of that drinks, Glory Jeans, zafyor is that sort 111 00:04:38,279 --> 00:04:41,360 Speaker 1: of thing. So it covers a lot, and it also 112 00:04:41,800 --> 00:04:44,840 Speaker 1: lists our top options from a health perspective, but also 113 00:04:44,839 --> 00:04:47,120 Speaker 1: from a calorie perspective as well, because sometimes we want 114 00:04:47,120 --> 00:04:48,719 Speaker 1: to go in and I was like, say, for example, 115 00:04:48,760 --> 00:04:50,120 Speaker 1: we want to go to Hungry Jacks and we want 116 00:04:50,120 --> 00:04:53,479 Speaker 1: to burger. It's not necessarily healthy, but which one is 117 00:04:53,520 --> 00:04:55,480 Speaker 1: going to be sort of the lower calorie option or 118 00:04:55,520 --> 00:04:58,520 Speaker 1: something that's not going to completely blow our budget, particularly 119 00:04:58,560 --> 00:05:00,279 Speaker 1: if we want like a bit of fries with that 120 00:05:00,400 --> 00:05:02,719 Speaker 1: or some chicken nuggets or something like that. So we've 121 00:05:02,760 --> 00:05:06,279 Speaker 1: got a ton of options in there. We're absolutely no purists. 122 00:05:06,279 --> 00:05:08,239 Speaker 1: We're not saying you have to go and buy these foods. 123 00:05:08,240 --> 00:05:10,680 Speaker 1: We're not saying these are better options and foods you'd 124 00:05:10,720 --> 00:05:13,599 Speaker 1: make yourself at home. Absolutely not. But it really is 125 00:05:13,640 --> 00:05:16,200 Speaker 1: for any of those people who enjoy buying takeaway, it's 126 00:05:16,240 --> 00:05:18,760 Speaker 1: something that the family does, you know, regularly, so you've 127 00:05:18,760 --> 00:05:20,760 Speaker 1: got some better options. You don't have to be you know, 128 00:05:20,880 --> 00:05:22,600 Speaker 1: the whole family goes and gets this and you take 129 00:05:22,640 --> 00:05:25,320 Speaker 1: your weird, tough way contain a meal to McDonald's. It's 130 00:05:25,320 --> 00:05:27,200 Speaker 1: something that you can enjoy with the rest of the family. 131 00:05:27,240 --> 00:05:29,200 Speaker 1: But I have a few better kind of options on 132 00:05:29,240 --> 00:05:31,400 Speaker 1: board as well. And the best part is it's available 133 00:05:31,400 --> 00:05:33,440 Speaker 1: as a PDF guide. It's not a hard copy, it's not 134 00:05:33,440 --> 00:05:35,719 Speaker 1: a book. It's a PDF guide you downloaded on your 135 00:05:35,760 --> 00:05:38,400 Speaker 1: phone and it's always available on your phone. That's a thing. 136 00:05:38,440 --> 00:05:41,040 Speaker 1: Like people say, oh, can I buy it in a book, No, 137 00:05:41,160 --> 00:05:42,640 Speaker 1: you can't because you're not going to get a Maca's 138 00:05:42,640 --> 00:05:44,520 Speaker 1: at ten pm at night after you've been moving house 139 00:05:44,520 --> 00:05:46,680 Speaker 1: all day and take your book with you like. You 140 00:05:46,720 --> 00:05:49,240 Speaker 1: want it on your phone. You want it available and accessible. 141 00:05:49,440 --> 00:05:51,400 Speaker 1: We made it a PDF guid on purpose. If you 142 00:05:51,400 --> 00:05:53,160 Speaker 1: want to print it, by all means, take yourself down 143 00:05:53,200 --> 00:05:55,440 Speaker 1: to office, work, print it off, bind it, you do 144 00:05:55,560 --> 00:05:58,640 Speaker 1: your thing. But a book is not practical. But when 145 00:05:58,640 --> 00:06:01,160 Speaker 1: you actually need you know, these healthy options, you want 146 00:06:01,160 --> 00:06:02,880 Speaker 1: it on your phone. You want it available at two 147 00:06:02,880 --> 00:06:05,320 Speaker 1: am if that's what you need. A sneaky little kebab 148 00:06:05,320 --> 00:06:07,560 Speaker 1: after you've had a couple of dunity vodkasm, you know, 149 00:06:07,600 --> 00:06:10,279 Speaker 1: on the holidays, you want to have this really accessible 150 00:06:10,279 --> 00:06:12,279 Speaker 1: on your phone to have some better options. So that's 151 00:06:12,279 --> 00:06:14,400 Speaker 1: why we created it for you. It's not you know, 152 00:06:14,400 --> 00:06:16,800 Speaker 1: we're not purius. We're not saying that these are better choices. 153 00:06:17,000 --> 00:06:19,600 Speaker 1: We're just saying that, you know, it is better choices 154 00:06:19,680 --> 00:06:21,719 Speaker 1: if you're going to one of these places already. But 155 00:06:21,839 --> 00:06:25,239 Speaker 1: absolutely home cooked meals will always be our number one recommendations. 156 00:06:25,440 --> 00:06:28,200 Speaker 1: But this is for busy people who want convenience options, 157 00:06:28,200 --> 00:06:31,400 Speaker 1: whose children want convenience options. Anything can fit, and we've 158 00:06:31,440 --> 00:06:33,400 Speaker 1: shown you a really easy way to make some of 159 00:06:33,440 --> 00:06:36,600 Speaker 1: these meals and these take away options fit within your day. Well. 160 00:06:36,640 --> 00:06:39,080 Speaker 2: I think the other thing is for families that sometimes 161 00:06:39,080 --> 00:06:42,279 Speaker 2: it's just not cost effective to perhaps pay a little 162 00:06:42,279 --> 00:06:46,240 Speaker 2: bit more for higher quality food. You know, very occasionally 163 00:06:46,279 --> 00:06:48,000 Speaker 2: I might, you know, if I order tie or even 164 00:06:48,040 --> 00:06:50,359 Speaker 2: like wood Fire pizza, sometimes it's up to one hundred 165 00:06:50,400 --> 00:06:52,359 Speaker 2: dollars land Like, that's a lot of money for a 166 00:06:52,440 --> 00:06:55,919 Speaker 2: meal for four people, whereas sometimes the main chains like 167 00:06:56,000 --> 00:07:00,880 Speaker 2: McDonald's or Domino's, they're a lot more cost effective for families. 168 00:07:00,880 --> 00:07:02,960 Speaker 2: So we're not again as you describe, saying that they're 169 00:07:02,960 --> 00:07:04,920 Speaker 2: a good choice. We're saying that if you are having 170 00:07:04,960 --> 00:07:07,520 Speaker 2: a quick and easy meal that is cost effective, what 171 00:07:07,560 --> 00:07:10,680 Speaker 2: are the healthier choices so you can make that way, 172 00:07:11,000 --> 00:07:12,560 Speaker 2: because yeah, I just find that it can be so 173 00:07:12,640 --> 00:07:15,400 Speaker 2: hideously expensive to be buying meals like that. And we've 174 00:07:15,440 --> 00:07:17,640 Speaker 2: spoken about, you know, the average lunch now and I 175 00:07:17,720 --> 00:07:21,280 Speaker 2: bought a sandwich today twenty dollars. You know, it's certainly 176 00:07:21,360 --> 00:07:23,320 Speaker 2: you're throwing some decent cash. So I think the other 177 00:07:23,320 --> 00:07:24,840 Speaker 2: thing is you want to be paying for as much 178 00:07:24,920 --> 00:07:28,160 Speaker 2: quality food as you can. And it's actually surprising because 179 00:07:28,160 --> 00:07:31,080 Speaker 2: of all the rangers. Sometimes it is things like the McDonalds, 180 00:07:31,080 --> 00:07:32,920 Speaker 2: which are actually better just because they tend to be 181 00:07:32,960 --> 00:07:36,160 Speaker 2: smaller portions and a bit more calorie controlled, Whereas I 182 00:07:36,160 --> 00:07:39,160 Speaker 2: find some of the more boutique kind of outlets, which 183 00:07:39,200 --> 00:07:42,040 Speaker 2: may look healthier on the surface, they're so much bigger. 184 00:07:42,120 --> 00:07:45,000 Speaker 2: Like you describe with grilled those burgers are so energy 185 00:07:45,080 --> 00:07:47,440 Speaker 2: dense because of the density of the meat and the 186 00:07:47,440 --> 00:07:50,040 Speaker 2: sauces that go with it. So there'll certainly be some 187 00:07:50,080 --> 00:07:53,520 Speaker 2: surprises there. We're not always choosing the salads from the menu, 188 00:07:53,920 --> 00:07:55,880 Speaker 2: there's quite a decent mix, because that's the other thing. 189 00:07:55,960 --> 00:07:57,920 Speaker 2: If you are eating that kind of meal, you actually 190 00:07:57,920 --> 00:08:00,200 Speaker 2: want to be full as well. So I think, you know, 191 00:08:00,360 --> 00:08:02,120 Speaker 2: most of our options that are leaning towards as many 192 00:08:02,160 --> 00:08:05,000 Speaker 2: protein rich options as possible, and you know, when you 193 00:08:05,040 --> 00:08:07,040 Speaker 2: get to pizzas and stuff, it comes down to having 194 00:08:07,200 --> 00:08:09,920 Speaker 2: a planer one and more vegetarian feelings and things like that. 195 00:08:10,040 --> 00:08:13,360 Speaker 2: I'd certainly better. But yeah, you'll find it really interesting, 196 00:08:13,400 --> 00:08:15,920 Speaker 2: particularly you know that there's lots of choices that perhaps 197 00:08:16,000 --> 00:08:19,080 Speaker 2: you were surprised that we're actually on there. 198 00:08:19,200 --> 00:08:21,320 Speaker 1: Even I surprised myself. And I think a lot of 199 00:08:21,360 --> 00:08:23,560 Speaker 1: these bigger brands, particularly these bigger chains that have been 200 00:08:23,600 --> 00:08:26,400 Speaker 1: around for quite a while, have really come a long way, 201 00:08:26,440 --> 00:08:29,400 Speaker 1: whether or not they're actually working with dietitians or whether 202 00:08:29,440 --> 00:08:31,680 Speaker 1: they're just you know, doing their own thing and actively 203 00:08:31,760 --> 00:08:34,040 Speaker 1: trying to you know, clean up their menus and provide 204 00:08:34,040 --> 00:08:36,520 Speaker 1: some better options. It was quite surprising to know that 205 00:08:36,600 --> 00:08:38,120 Speaker 1: a lot of these brands or even just have the 206 00:08:38,120 --> 00:08:40,600 Speaker 1: option of a side salad available, So yeah, you could 207 00:08:40,640 --> 00:08:42,400 Speaker 1: get a couple of you know, slices of pizza and 208 00:08:42,440 --> 00:08:44,600 Speaker 1: out of side salad to the side like years ago, 209 00:08:44,640 --> 00:08:47,240 Speaker 1: you couldn't order a side salad from Dominoes or Pizza 210 00:08:47,280 --> 00:08:49,480 Speaker 1: Hut all that sort of thing. So we've certainly picked 211 00:08:49,520 --> 00:08:51,439 Speaker 1: out some of the better options. We've mixed NAKs, a 212 00:08:51,480 --> 00:08:53,840 Speaker 1: couple of things, even sushi like. I think one of 213 00:08:53,880 --> 00:08:56,200 Speaker 1: them was sushi chain like. We've provided a couple of 214 00:08:56,200 --> 00:08:58,480 Speaker 1: good options where you can have a couple of hand rolls, 215 00:08:58,520 --> 00:09:00,960 Speaker 1: have a bit of miso soup, bit of better marmae, 216 00:09:00,960 --> 00:09:03,120 Speaker 1: and really make kind of a complete meal based on 217 00:09:03,160 --> 00:09:05,079 Speaker 1: a couple of things off the train. So I think 218 00:09:05,120 --> 00:09:07,640 Speaker 1: it's a great goud. It's a fabulous resource. It's very 219 00:09:07,640 --> 00:09:11,160 Speaker 1: affordable twenty four to ninety nine austrain dollars obviously, and 220 00:09:11,240 --> 00:09:13,840 Speaker 1: as you said, it's a one off PDF download grphone. 221 00:09:13,880 --> 00:09:16,240 Speaker 1: It's always available, so go check it out. It's on 222 00:09:16,280 --> 00:09:19,120 Speaker 1: the nutritioncouch dot com. Very excited about that. We've sold 223 00:09:19,240 --> 00:09:21,760 Speaker 1: quite a few copies already. It's been very popular. But 224 00:09:21,880 --> 00:09:24,240 Speaker 1: we thought we'd cover this segment. Susie on our favorite 225 00:09:24,280 --> 00:09:28,120 Speaker 1: takeaway options under five fifty cows. So what I will 226 00:09:28,200 --> 00:09:30,880 Speaker 1: kick us off with are probably two of my favorite options. 227 00:09:31,160 --> 00:09:33,240 Speaker 1: I just love a good subway, Susie, So a six 228 00:09:33,320 --> 00:09:36,120 Speaker 1: inch subway, send my clients there regularly, and I always say, oh, 229 00:09:36,120 --> 00:09:37,920 Speaker 1: do I have to get the salad from subway? I'm like, no, 230 00:09:37,960 --> 00:09:39,880 Speaker 1: I'm happy if you have the bread. You know, six 231 00:09:39,960 --> 00:09:42,920 Speaker 1: in subways fabulous, A lean type of protein like the turkey, 232 00:09:42,960 --> 00:09:45,199 Speaker 1: one green option. You can add, you know, a serving 233 00:09:45,240 --> 00:09:46,960 Speaker 1: of cheese if you want, gives you a bit of fat, 234 00:09:47,000 --> 00:09:48,559 Speaker 1: gives you a bit of calcium, and load up on 235 00:09:48,600 --> 00:09:50,959 Speaker 1: as many veggies as possible. And I generally say keep 236 00:09:50,960 --> 00:09:53,000 Speaker 1: the sauce quite lean, more of like a sea through 237 00:09:53,040 --> 00:09:55,400 Speaker 1: type source than the rich, creamy ones that you can't 238 00:09:55,400 --> 00:09:57,200 Speaker 1: see through. We should have want to avoid if the 239 00:09:57,200 --> 00:09:59,440 Speaker 1: goal is fat loss. So a six inch subway with 240 00:09:59,480 --> 00:10:01,120 Speaker 1: a bit of lean protein is one of my go 241 00:10:01,160 --> 00:10:03,760 Speaker 1: tos for my clients and well under five fifty cows. 242 00:10:03,760 --> 00:10:05,640 Speaker 1: And the other one is really like a poke bowl, 243 00:10:05,720 --> 00:10:07,920 Speaker 1: and I love adding something like smoke salmon or a 244 00:10:07,920 --> 00:10:10,040 Speaker 1: little bit of sort of raw raw salmon if you 245 00:10:10,080 --> 00:10:12,720 Speaker 1: tolerate sort of that raw sashimi type food. If not, 246 00:10:12,720 --> 00:10:14,120 Speaker 1: you can get a little bit of cooked chicken or 247 00:10:14,120 --> 00:10:16,680 Speaker 1: tofu or something like that. With those poke bowls. You 248 00:10:16,760 --> 00:10:18,559 Speaker 1: just want to be aware of when you're choosing your 249 00:10:18,600 --> 00:10:21,160 Speaker 1: base often I say to clients, try and get kind 250 00:10:21,160 --> 00:10:23,880 Speaker 1: of half rice, half salad. You're getting a little bit 251 00:10:23,880 --> 00:10:26,559 Speaker 1: more of that extra volume from a salad based perspective, 252 00:10:26,720 --> 00:10:29,160 Speaker 1: and you're not loading up too heavy on the carbohydrates 253 00:10:29,160 --> 00:10:30,840 Speaker 1: as well. But poke bowls can be a really great 254 00:10:30,840 --> 00:10:33,400 Speaker 1: option because you can mix, mix and match your different 255 00:10:33,520 --> 00:10:35,760 Speaker 1: ingredients that you want as well. What are your favorite 256 00:10:35,760 --> 00:10:37,920 Speaker 1: takeaway options under that five fifty cows. 257 00:10:38,240 --> 00:10:39,839 Speaker 2: I think I quite like, as I said, the lower 258 00:10:39,840 --> 00:10:41,840 Speaker 2: car rice paper rolls. They're a bit higher than I 259 00:10:41,840 --> 00:10:43,760 Speaker 2: imagined in car, but it's still really good choices and 260 00:10:43,920 --> 00:10:47,480 Speaker 2: very lean. I like a naked burrito. I think that 261 00:10:47,600 --> 00:10:49,480 Speaker 2: especially if you get the veggie options. You often get 262 00:10:49,520 --> 00:10:51,480 Speaker 2: a lot of beans and legumes through a lot of 263 00:10:51,520 --> 00:10:54,360 Speaker 2: chopped veggies. It's satisfying, so it feels like you actually 264 00:10:54,360 --> 00:10:58,200 Speaker 2: have had something that's tasty. I think that probably. The 265 00:10:58,280 --> 00:11:00,360 Speaker 2: other thing when you were just talking is that I 266 00:11:00,440 --> 00:11:03,720 Speaker 2: generally say avoid any white rice because it's just so 267 00:11:04,040 --> 00:11:06,440 Speaker 2: energy dense for not much nutrition. You know, a cup 268 00:11:06,480 --> 00:11:08,920 Speaker 2: of white boiled rice, whether it's in sushi, whether it's 269 00:11:08,920 --> 00:11:11,480 Speaker 2: at the base of a burrito, whether it's a side 270 00:11:11,559 --> 00:11:13,800 Speaker 2: to tie, it has got equivalent of three almost four 271 00:11:13,840 --> 00:11:16,920 Speaker 2: slices of bread. Its high start, it's high gi, it's 272 00:11:16,920 --> 00:11:18,959 Speaker 2: not feeling, it's easy to overeat. So I think a 273 00:11:19,080 --> 00:11:21,560 Speaker 2: very easy way to cut right back calorie wise and 274 00:11:21,600 --> 00:11:24,240 Speaker 2: carboys with any takeaway is really go easy on that. 275 00:11:24,880 --> 00:11:26,880 Speaker 2: I do like a sashimi at a mammae, but it's 276 00:11:26,920 --> 00:11:29,400 Speaker 2: not an inexpensive choice. I think sometimes as well lean 277 00:11:29,559 --> 00:11:32,760 Speaker 2: just a plain, very thin pizza, vegetarian kind of thin 278 00:11:32,840 --> 00:11:35,720 Speaker 2: based pizza with salad can be quite a well balanced 279 00:11:35,720 --> 00:11:38,000 Speaker 2: option as well. But I think the other thing we 280 00:11:38,040 --> 00:11:40,920 Speaker 2: haven't mentioned on the guide that covers, which is particularly 281 00:11:40,960 --> 00:11:44,559 Speaker 2: relevant for younger people is the drinks, because there are 282 00:11:44,640 --> 00:11:48,680 Speaker 2: so many sugary drinks, whether it's juice bars or of 283 00:11:48,720 --> 00:11:52,840 Speaker 2: course all of the tea type bubble tea everywhere, ice copies. 284 00:11:52,960 --> 00:11:54,920 Speaker 2: You know, there were chains in there I'd never even 285 00:11:55,000 --> 00:11:56,760 Speaker 2: heard of, and when I look them up they were 286 00:11:56,800 --> 00:11:59,560 Speaker 2: well known. You know, we're looking at thirty forty fifty 287 00:11:59,559 --> 00:12:02,640 Speaker 2: grams of sugar. Smoothies is another one. So they are 288 00:12:02,679 --> 00:12:05,600 Speaker 2: all sort of areas that are worth having a look 289 00:12:05,640 --> 00:12:08,199 Speaker 2: at if you've got kids or teenagers who are having 290 00:12:08,240 --> 00:12:09,559 Speaker 2: a lot of sugary drinks. 291 00:12:10,120 --> 00:12:12,840 Speaker 1: Jiglei Inmbrisbone. It's been so hot lately, it feels like, 292 00:12:12,920 --> 00:12:15,000 Speaker 1: you know, we haven't quite left summer just yet. And 293 00:12:15,040 --> 00:12:17,920 Speaker 1: a lot of you know, the ice lattes, the blended frafees, 294 00:12:18,000 --> 00:12:20,280 Speaker 1: the smoothie is that sort of thing. So we really 295 00:12:20,320 --> 00:12:22,120 Speaker 1: covered it all. We've got quite a lot of drinks, 296 00:12:22,120 --> 00:12:23,920 Speaker 1: and I must say the takeaway guide is based on 297 00:12:24,000 --> 00:12:27,080 Speaker 1: main meals and drinks. We haven't covered desserts. Desserts. We 298 00:12:27,120 --> 00:12:28,920 Speaker 1: want you to choose a dessert that you truly love 299 00:12:28,960 --> 00:12:30,600 Speaker 1: and just have a small portion of it. We don't 300 00:12:30,600 --> 00:12:32,640 Speaker 1: want you actively going out and seeking like the lowest 301 00:12:32,679 --> 00:12:35,240 Speaker 1: calorie type of thing. We really want that, you know, 302 00:12:35,280 --> 00:12:37,280 Speaker 1: that pleasure to come from something that you truly love. 303 00:12:37,320 --> 00:12:39,840 Speaker 1: So we both actively chose not to include desserts within 304 00:12:39,880 --> 00:12:42,640 Speaker 1: the guide. It really is just focused on main meals 305 00:12:42,679 --> 00:12:45,160 Speaker 1: and drinks. And then I think Susio around out the 306 00:12:45,160 --> 00:12:47,960 Speaker 1: section by just saying one more of my favorite takeaway 307 00:12:47,960 --> 00:12:50,120 Speaker 1: options that we missed, and it is something like if 308 00:12:50,160 --> 00:12:51,800 Speaker 1: you did go to set of like a tie or 309 00:12:51,800 --> 00:12:54,760 Speaker 1: a Chinese place. It's more of a surfye option where 310 00:12:54,840 --> 00:12:57,160 Speaker 1: I look at the flavoring that's coming from like herbs 311 00:12:57,200 --> 00:13:00,680 Speaker 1: and spices. So for example, I love like a basil 312 00:13:00,720 --> 00:13:02,920 Speaker 1: stir fry, or I love, say, like a prawn stir 313 00:13:03,000 --> 00:13:05,120 Speaker 1: fry with some oyster sauce and some garlic. So trying 314 00:13:05,120 --> 00:13:07,520 Speaker 1: to use those herbs and flavors to flavor some of 315 00:13:07,520 --> 00:13:10,280 Speaker 1: our meal versus you know, sometimes at those you know, 316 00:13:10,360 --> 00:13:12,920 Speaker 1: Chinese places, you'll get a plum sauce or a honey soy, 317 00:13:13,040 --> 00:13:15,040 Speaker 1: but it's like deep fried, it's battered and there's like 318 00:13:15,080 --> 00:13:17,360 Speaker 1: honey smothered all over it, So not the best options. 319 00:13:17,400 --> 00:13:19,880 Speaker 1: We're looking for leaner protein, like a bit of chicken 320 00:13:19,920 --> 00:13:21,720 Speaker 1: or a bit of prawna or something in a stir fry, 321 00:13:21,760 --> 00:13:24,080 Speaker 1: so there's tons of added veggies in there. And then 322 00:13:24,080 --> 00:13:25,840 Speaker 1: I do like how the stur fries often come with 323 00:13:25,840 --> 00:13:28,040 Speaker 1: the rice on the sign, particularly if you are getting 324 00:13:28,080 --> 00:13:30,480 Speaker 1: it takeaway. That way you can actually control the portion 325 00:13:30,559 --> 00:13:32,480 Speaker 1: of rice versus if you're getting something like a stir 326 00:13:32,600 --> 00:13:34,800 Speaker 1: fried noodle. The noodles kind of like a pad tie 327 00:13:34,880 --> 00:13:37,760 Speaker 1: or something. It's stirred throughout it, and it's very very heavy, 328 00:13:37,760 --> 00:13:40,320 Speaker 1: Like there's so much noodle in there because obviously the 329 00:13:40,360 --> 00:13:43,840 Speaker 1: carbohydrate component compared to the protein and the vegetable is 330 00:13:43,880 --> 00:13:46,040 Speaker 1: so much cheaper, so it's much more affordable. So that's 331 00:13:46,080 --> 00:13:47,920 Speaker 1: why a lot of the restaurants will use so much 332 00:13:47,960 --> 00:13:50,160 Speaker 1: of the rice and noodle and then very little sort 333 00:13:50,160 --> 00:13:51,960 Speaker 1: of protein and vegetable because it is a lot more 334 00:13:51,960 --> 00:13:54,280 Speaker 1: expensive to do. So I like the sturfry options where 335 00:13:54,320 --> 00:13:56,120 Speaker 1: the rice comes on the side, and that way you 336 00:13:56,160 --> 00:13:58,840 Speaker 1: can control the amount that you're actually using or eating, 337 00:13:59,120 --> 00:14:00,720 Speaker 1: and then you can also fit up on that lean 338 00:14:00,800 --> 00:14:02,720 Speaker 1: protein and veggiet so of a fat loss and a 339 00:14:02,720 --> 00:14:05,640 Speaker 1: fullness perspective. It's absolutely one of our top favorites. 340 00:14:05,880 --> 00:14:09,319 Speaker 2: So if you are someone who enjoys food Court or 341 00:14:09,400 --> 00:14:11,600 Speaker 2: uber Eats, make sure you check out our product guide 342 00:14:11,600 --> 00:14:14,080 Speaker 2: on the nutritioncouch dot com and we look forward to 343 00:14:14,120 --> 00:14:16,840 Speaker 2: your feedback apparrently. And well, a topic that came up 344 00:14:16,840 --> 00:14:19,720 Speaker 2: in the media just this week, which you and I 345 00:14:19,760 --> 00:14:24,520 Speaker 2: have banged on about for quite some time now is perimenopause. Now, 346 00:14:24,640 --> 00:14:27,640 Speaker 2: going back ten years, we would not really talk about perimenopause, 347 00:14:27,680 --> 00:14:29,760 Speaker 2: which is the ten years or so prior to menopause, 348 00:14:29,800 --> 00:14:33,200 Speaker 2: which is the final menstrual period. And it was because 349 00:14:33,200 --> 00:14:36,280 Speaker 2: of course Pip Edwards, who's a one of the cool 350 00:14:36,320 --> 00:14:39,160 Speaker 2: people of the Universe was talking at a major news 351 00:14:39,160 --> 00:14:43,920 Speaker 2: outlet about her quite early perimenopause or phase and some 352 00:14:44,000 --> 00:14:46,720 Speaker 2: of the changes in her body which she had noticed. 353 00:14:46,760 --> 00:14:49,640 Speaker 2: And even though we had discussed kind of eating for 354 00:14:49,720 --> 00:14:52,720 Speaker 2: the peri and menopause all years before on the potty, 355 00:14:53,120 --> 00:14:55,440 Speaker 2: we thought that it's such a big topic area, given 356 00:14:55,480 --> 00:14:57,960 Speaker 2: so many of our listeners are women in their forties 357 00:14:58,000 --> 00:15:00,360 Speaker 2: and fifties, that it would be worth perhaps having a 358 00:15:00,400 --> 00:15:03,880 Speaker 2: little bit of a chat around those shifts that happen, 359 00:15:04,360 --> 00:15:07,120 Speaker 2: not only from a weight control perspective, but just general 360 00:15:07,120 --> 00:15:09,640 Speaker 2: health and well being, because when your estrogen levels do 361 00:15:09,720 --> 00:15:14,680 Speaker 2: start to decline, even irrelevant of changes in the menstrual cycle, 362 00:15:14,680 --> 00:15:18,000 Speaker 2: you might actually still be having a normal period. Reductions 363 00:15:18,000 --> 00:15:21,479 Speaker 2: in estrogen have profound effects over body composition and metabolism 364 00:15:21,560 --> 00:15:24,840 Speaker 2: over time, and also how we feel, our mood, our energy, 365 00:15:25,160 --> 00:15:27,360 Speaker 2: and so some signs that I thought were worth just 366 00:15:27,400 --> 00:15:29,760 Speaker 2: discussing for anyone in that age group, because I think 367 00:15:29,760 --> 00:15:32,720 Speaker 2: as we learn more about this time, we become better 368 00:15:32,920 --> 00:15:37,280 Speaker 2: at proactively managing our health to preserve it in these years, 369 00:15:37,640 --> 00:15:39,560 Speaker 2: rather than wait until we're in our late fifties and 370 00:15:39,600 --> 00:15:42,320 Speaker 2: sixties and put on ten or fifteen kilos lost all 371 00:15:42,320 --> 00:15:44,080 Speaker 2: of our estrogen and saying, oh, we should have acted 372 00:15:44,080 --> 00:15:47,360 Speaker 2: a little bit earlier. So certainly if you notice there's 373 00:15:47,360 --> 00:15:50,720 Speaker 2: a change in your body composition, and this will resonate 374 00:15:50,760 --> 00:15:53,960 Speaker 2: with a lot of listeners. So what estrogen does is 375 00:15:54,120 --> 00:15:58,440 Speaker 2: help protect against fat depositing around the abdomen. So if 376 00:15:58,480 --> 00:16:01,200 Speaker 2: you think back to when you were, you know, eighteen twenties, 377 00:16:01,200 --> 00:16:03,760 Speaker 2: you probably had a pretty small waist. It was probably 378 00:16:03,800 --> 00:16:06,000 Speaker 2: the smallest area of your body. It probably since stride 379 00:16:06,080 --> 00:16:08,120 Speaker 2: in or if you're a bit older, you probably remember 380 00:16:08,120 --> 00:16:10,320 Speaker 2: having a tiny waist when you got married and you 381 00:16:10,320 --> 00:16:13,360 Speaker 2: haven't seen it for quite some time now. Certainly in 382 00:16:13,400 --> 00:16:16,360 Speaker 2: the forties and fifties, you'll notice a thickening around the 383 00:16:16,400 --> 00:16:19,800 Speaker 2: waist irrespective of changes in diet and exercise. So sure 384 00:16:19,840 --> 00:16:22,280 Speaker 2: you might be doing a bit less exercise, but you 385 00:16:22,360 --> 00:16:25,760 Speaker 2: may be generally eating pretty similarly, and yet you still 386 00:16:25,800 --> 00:16:28,640 Speaker 2: continue to put that thickening around the waist. The other 387 00:16:28,720 --> 00:16:31,240 Speaker 2: area is sort of a thickening around the upper body, 388 00:16:31,280 --> 00:16:34,360 Speaker 2: So you get kind of that more masculine look where 389 00:16:34,400 --> 00:16:37,080 Speaker 2: you're carrying weight in your upper arm area and sort 390 00:16:37,080 --> 00:16:40,280 Speaker 2: of a thickening around there. And so that is definitely 391 00:16:40,280 --> 00:16:42,800 Speaker 2: a sign to pay attention to your estrogen levels and 392 00:16:42,960 --> 00:16:45,560 Speaker 2: c you know, is there anything proactively you can do 393 00:16:45,640 --> 00:16:48,080 Speaker 2: to help manage those hormone levels, or do you need 394 00:16:48,160 --> 00:16:52,560 Speaker 2: to change your diet to be working together with those 395 00:16:52,560 --> 00:16:55,000 Speaker 2: hormonial changes so you're not leaving yourself more prone to 396 00:16:55,040 --> 00:16:57,760 Speaker 2: weight gain. Do you also need to change your exercise regime, 397 00:16:58,160 --> 00:17:00,600 Speaker 2: so is there a way of training that will actually 398 00:17:00,600 --> 00:17:04,000 Speaker 2: be conducive to reducing that waste measurement? Do you need 399 00:17:04,040 --> 00:17:06,320 Speaker 2: to look at some specific interval type training or work 400 00:17:06,359 --> 00:17:09,040 Speaker 2: with a personal trainer, or change the weights regime so 401 00:17:09,080 --> 00:17:11,719 Speaker 2: you're not actually putting on more muscle mass and more 402 00:17:11,760 --> 00:17:13,840 Speaker 2: fat mass in the wrong place, so you don't get 403 00:17:13,840 --> 00:17:16,159 Speaker 2: that really thick look through your upper body similar to 404 00:17:16,280 --> 00:17:18,840 Speaker 2: a man as they get older, because you're losing that 405 00:17:19,520 --> 00:17:23,600 Speaker 2: effect of estrogen. Other signs to be paying attention to 406 00:17:23,640 --> 00:17:26,920 Speaker 2: if you're feeling overly fatigued. Lower estrogen can make women 407 00:17:26,960 --> 00:17:30,479 Speaker 2: feel very, very tired and irritable, and so again, if 408 00:17:30,480 --> 00:17:32,439 Speaker 2: you've noticed a profound difference in mood. And I was 409 00:17:32,440 --> 00:17:35,800 Speaker 2: speaking to a GP recently about this, and she said, 410 00:17:35,800 --> 00:17:39,040 Speaker 2: if she sees one more perimenopausal female who's put on 411 00:17:39,080 --> 00:17:43,160 Speaker 2: an antidepressant when really the changes are hormonal and some 412 00:17:43,359 --> 00:17:47,560 Speaker 2: smart hormone replacement or management of estrogen levels would probably 413 00:17:47,680 --> 00:17:52,119 Speaker 2: protect mood. She sees it all the time. So you know, 414 00:17:52,160 --> 00:17:54,280 Speaker 2: you're going through that period of your life where there's 415 00:17:54,280 --> 00:17:56,600 Speaker 2: life changes, kids are getting old, you're getting fatigued, tired, 416 00:17:57,000 --> 00:17:59,960 Speaker 2: and yeah, you know present and get diagnosed with depress 417 00:18:00,240 --> 00:18:04,600 Speaker 2: and actually it would just proactively require from decent hormone management, 418 00:18:04,640 --> 00:18:07,440 Speaker 2: So it really is worth seeking out it a GP 419 00:18:07,640 --> 00:18:09,919 Speaker 2: and even a female GP who has a specialist interest 420 00:18:10,000 --> 00:18:12,840 Speaker 2: in women's hormones in these perimenopause or years. And I 421 00:18:12,840 --> 00:18:15,240 Speaker 2: can say myself, I recently had my own hormone profile 422 00:18:15,280 --> 00:18:17,520 Speaker 2: done and I saw one GP at the practice who 423 00:18:17,520 --> 00:18:20,320 Speaker 2: said there was nothing wrong. And I saw another one 424 00:18:20,520 --> 00:18:22,239 Speaker 2: because I was going to go and see the other 425 00:18:22,240 --> 00:18:24,399 Speaker 2: one anyway, who gave me a whole regime that was 426 00:18:24,440 --> 00:18:28,040 Speaker 2: different because she had an interest in thirty and forty 427 00:18:28,040 --> 00:18:30,240 Speaker 2: and fifty year old women going through perimenopause. So that 428 00:18:30,359 --> 00:18:33,159 Speaker 2: is the specificity you need. It's a new and emerging area, 429 00:18:33,240 --> 00:18:34,800 Speaker 2: but there's a lot to be said to keep on 430 00:18:34,840 --> 00:18:37,560 Speaker 2: top of it and proactively prevent those changes in body 431 00:18:37,560 --> 00:18:40,399 Speaker 2: composition and weight. Game before they're there, because as we know, 432 00:18:40,600 --> 00:18:43,000 Speaker 2: it's so much harder to get weight off, whereas it's 433 00:18:43,080 --> 00:18:45,520 Speaker 2: much easier to prevent it and change your diet and 434 00:18:45,520 --> 00:18:48,720 Speaker 2: exercise in accordance with that. So some other changes you 435 00:18:48,760 --> 00:18:51,959 Speaker 2: might notice of the hot flushes and disturb sleep. So 436 00:18:52,000 --> 00:18:54,920 Speaker 2: that's linked to the action of the petuitary gland changing 437 00:18:55,119 --> 00:18:57,520 Speaker 2: during these years, and basically the brain gets a little 438 00:18:57,560 --> 00:18:59,280 Speaker 2: bit confused and hence you wake up in the middle 439 00:18:59,320 --> 00:19:01,639 Speaker 2: of the night. Again, it's due to hormones, but it 440 00:19:01,680 --> 00:19:04,680 Speaker 2: doesn't change the factly and we can feel incredibly tired 441 00:19:04,760 --> 00:19:07,639 Speaker 2: and exhausted, and that makes it difficult to exercise, It 442 00:19:07,640 --> 00:19:09,640 Speaker 2: makes us difficult to get through the demands of our day. 443 00:19:10,040 --> 00:19:11,800 Speaker 2: So if you are noticing that. In one of our 444 00:19:11,800 --> 00:19:15,359 Speaker 2: earlier podcasts, we talked about some of the dietary interventions 445 00:19:15,400 --> 00:19:19,080 Speaker 2: that can help reduce clinically proven to help reduce hot flushes, 446 00:19:19,119 --> 00:19:22,680 Speaker 2: which largely is a Mediterranean diet or an anti inflammatory diet. 447 00:19:22,720 --> 00:19:24,879 Speaker 2: So worth going back through the episodes and listening to 448 00:19:24,880 --> 00:19:27,399 Speaker 2: that one, but certainly also being aware that that can 449 00:19:27,800 --> 00:19:31,520 Speaker 2: be part of the perimenopausal changes, and yeah, just keeping 450 00:19:31,560 --> 00:19:33,560 Speaker 2: an eye on the sleep, you know, and your iron levels, 451 00:19:33,600 --> 00:19:36,320 Speaker 2: because if you already have low iron levels, you're reready fatigued, 452 00:19:36,600 --> 00:19:40,040 Speaker 2: waking up through the night, irritable, you know, coming all 453 00:19:40,040 --> 00:19:42,280 Speaker 2: down to these hormone changes. You know, it's worth keeping 454 00:19:42,280 --> 00:19:44,560 Speaker 2: on top of things like your iron and eating the 455 00:19:44,640 --> 00:19:46,800 Speaker 2: right way and making sure you're getting enough dietary protein 456 00:19:46,840 --> 00:19:49,919 Speaker 2: and your exercise is complementing these goals because these are 457 00:19:49,960 --> 00:19:52,320 Speaker 2: all symptoms that will prevent and I would argue will 458 00:19:52,359 --> 00:19:55,760 Speaker 2: become increasingly an area of interest for women of these 459 00:19:55,760 --> 00:19:58,560 Speaker 2: ages who are looking to go through this stage optimally 460 00:19:59,000 --> 00:20:02,320 Speaker 2: rather than you know, really dealing with difficult symptoms and 461 00:20:02,720 --> 00:20:04,760 Speaker 2: the side effects of weight gain five or ten years 462 00:20:04,800 --> 00:20:05,320 Speaker 2: down the track. 463 00:20:06,080 --> 00:20:08,160 Speaker 1: And I must say Perry is one of those areas 464 00:20:08,160 --> 00:20:11,760 Speaker 1: that is so misunderstood from a house practitioner perspective, but 465 00:20:11,840 --> 00:20:14,480 Speaker 1: also even like dietitians, like we didn't really learn about 466 00:20:14,480 --> 00:20:16,800 Speaker 1: this stuff in union, since you know, talking to you 467 00:20:16,880 --> 00:20:18,520 Speaker 1: and you know, learning from you. For the last couple 468 00:20:18,520 --> 00:20:20,960 Speaker 1: of years, I've seen so many more of my women 469 00:20:21,200 --> 00:20:23,000 Speaker 1: going through Perry or saying to me like, I've put 470 00:20:23,040 --> 00:20:25,720 Speaker 1: a screening form on my intake forms, which when clients 471 00:20:25,720 --> 00:20:27,360 Speaker 1: sarn up with me, then they send these forms back 472 00:20:27,359 --> 00:20:29,320 Speaker 1: and it says when was your last period? And I've 473 00:20:29,359 --> 00:20:30,879 Speaker 1: had so many clients you say to me, you know, 474 00:20:30,960 --> 00:20:32,800 Speaker 1: I've never been asked that question, Like, no one's ever 475 00:20:32,840 --> 00:20:34,960 Speaker 1: asked me when my last period was. And I said 476 00:20:35,119 --> 00:20:36,920 Speaker 1: some clients like, oh, you've had two in the last 477 00:20:36,960 --> 00:20:39,240 Speaker 1: eight months, like you'd you thought about perry or you know, 478 00:20:39,280 --> 00:20:40,800 Speaker 1: has it always been a regular? And they're like, no, 479 00:20:40,880 --> 00:20:42,800 Speaker 1: it's like clockwork, but in the last year or two 480 00:20:43,200 --> 00:20:45,760 Speaker 1: it's been really really infrequent. And then you probe a 481 00:20:45,800 --> 00:20:47,639 Speaker 1: little bit more and it's like, oh, yeah, some of 482 00:20:47,640 --> 00:20:50,240 Speaker 1: that weight gain why they're seeing me originally is there. 483 00:20:50,640 --> 00:20:52,399 Speaker 1: You know that their energy's dropped, Like you said, the 484 00:20:52,480 --> 00:20:54,600 Speaker 1: night sweats, the hot flushes, there's some of the biggest 485 00:20:54,640 --> 00:20:56,720 Speaker 1: symptoms as well. And then they go and get they 486 00:20:56,720 --> 00:20:58,639 Speaker 1: get their labs done with a doctor and the doctor goes, oh, 487 00:20:58,680 --> 00:21:00,600 Speaker 1: everything's normal, don't even worry about it. You know, you've 488 00:21:00,600 --> 00:21:02,800 Speaker 1: got another five years ahead of you. But that Perry 489 00:21:02,920 --> 00:21:06,119 Speaker 1: menopause phase can last up to ten years. And so 490 00:21:06,200 --> 00:21:08,680 Speaker 1: I think having this conversation today, and like you said, 491 00:21:08,720 --> 00:21:10,480 Speaker 1: we don't much want to go into the nitty gritty 492 00:21:10,520 --> 00:21:13,040 Speaker 1: of the nutrition behind it. We just want women to 493 00:21:13,160 --> 00:21:16,840 Speaker 1: hear and understand Perry is a real thing. The symptoms 494 00:21:16,880 --> 00:21:19,280 Speaker 1: are a real thing. What you're going through is valid, 495 00:21:19,480 --> 00:21:21,439 Speaker 1: and like you said, I've also had a lot of 496 00:21:21,480 --> 00:21:25,120 Speaker 1: clients we'll go on antidepressants and something like HRT together 497 00:21:25,520 --> 00:21:27,640 Speaker 1: when as you said it, it can be properly managed through 498 00:21:27,640 --> 00:21:29,960 Speaker 1: a little bit of medication and you know, some good 499 00:21:30,000 --> 00:21:33,360 Speaker 1: lifestyle and nutrition strategies. Perhaps we may may or may 500 00:21:33,400 --> 00:21:35,280 Speaker 1: not be able to avoid the use of some of 501 00:21:35,320 --> 00:21:38,879 Speaker 1: these antidepressants altogether. So it's really finding a team, not 502 00:21:39,080 --> 00:21:41,760 Speaker 1: just a GP, a good dietician, a good trainer, because 503 00:21:41,800 --> 00:21:45,000 Speaker 1: trying to do some resistance or weight based training or 504 00:21:45,040 --> 00:21:47,639 Speaker 1: maintain that muscle mass as you're going through these bigger 505 00:21:47,640 --> 00:21:49,879 Speaker 1: hormone or years is one of the key strategies that 506 00:21:49,920 --> 00:21:53,159 Speaker 1: we know. Plus optimize your nutrition, plus getting a really 507 00:21:53,200 --> 00:21:56,399 Speaker 1: good hormone focused GP as well, and can take some digging. Now, 508 00:21:56,480 --> 00:21:58,719 Speaker 1: I don't know too many in my area either. I 509 00:21:58,760 --> 00:22:00,480 Speaker 1: know you've linked in with a few suits, but it's 510 00:22:00,480 --> 00:22:02,879 Speaker 1: really something that you have to have a special interest 511 00:22:03,000 --> 00:22:05,199 Speaker 1: in and do a little bit I guess further training, 512 00:22:05,240 --> 00:22:07,679 Speaker 1: and it's definitely not something as dietitians we learned a 513 00:22:07,680 --> 00:22:09,480 Speaker 1: lot of in university, is it No. 514 00:22:09,600 --> 00:22:11,200 Speaker 2: And I think it really comes down to this shift 515 00:22:11,240 --> 00:22:15,040 Speaker 2: towards positive aging, because the more we become aware of 516 00:22:15,200 --> 00:22:17,919 Speaker 2: people living longer lives, particularly in these generations. You know, 517 00:22:17,960 --> 00:22:20,080 Speaker 2: a lot of time spent in the seventies eighties was 518 00:22:20,080 --> 00:22:22,520 Speaker 2: about disease prevention and then disease management, so a lot 519 00:22:22,560 --> 00:22:25,280 Speaker 2: of people had heart disease, had type two diabetes, whereas 520 00:22:25,280 --> 00:22:26,879 Speaker 2: now if people are living, you know, they're in their 521 00:22:26,880 --> 00:22:29,080 Speaker 2: fifties and they're going to live into their eighties and nineties, 522 00:22:29,359 --> 00:22:31,200 Speaker 2: not only do they want to have a long life, 523 00:22:31,240 --> 00:22:33,399 Speaker 2: they want to have a healthy life, and that comes 524 00:22:33,440 --> 00:22:35,919 Speaker 2: down to looking after your weight, It comes down to 525 00:22:36,040 --> 00:22:38,600 Speaker 2: making sure your bones are in good condition, It comes 526 00:22:38,640 --> 00:22:42,040 Speaker 2: down to what is the best diet to promote longevity. 527 00:22:42,080 --> 00:22:44,640 Speaker 2: You know, all these sort of positive aging angle rather 528 00:22:44,680 --> 00:22:47,800 Speaker 2: than disease management once it's there and is a problem. 529 00:22:47,840 --> 00:22:50,040 Speaker 2: So I think it's a real shift. And indeed in psychology, 530 00:22:50,280 --> 00:22:53,399 Speaker 2: the shift towards positive psychology, which is about optimizing life 531 00:22:53,480 --> 00:22:56,920 Speaker 2: and well being, has been a real shift, and we're 532 00:22:56,960 --> 00:22:58,680 Speaker 2: starting to see that in the world of nutrition, where 533 00:22:58,720 --> 00:23:02,440 Speaker 2: it's not about diseases once they're there, it's about prevention 534 00:23:02,520 --> 00:23:04,520 Speaker 2: and optimizing, and some of the clients who have done 535 00:23:04,920 --> 00:23:06,600 Speaker 2: best on my programs have been you know, I had 536 00:23:06,600 --> 00:23:09,040 Speaker 2: a woman and who was in her mid eighties and 537 00:23:09,119 --> 00:23:13,080 Speaker 2: she wanted to keep healthy and fit and mobile as 538 00:23:13,119 --> 00:23:15,440 Speaker 2: long as possible, you know, And that's a perfect example 539 00:23:15,440 --> 00:23:19,160 Speaker 2: of positive aging. It's not about managing disease states once 540 00:23:19,200 --> 00:23:21,720 Speaker 2: it's there. It's about and we talk a lot about weight, 541 00:23:21,760 --> 00:23:24,360 Speaker 2: and we're obviously sensitive that people you know, are sort 542 00:23:24,400 --> 00:23:27,040 Speaker 2: of at the moment or in general, quite anti diet 543 00:23:27,080 --> 00:23:29,560 Speaker 2: culture and weight loss. But what I will say is 544 00:23:29,600 --> 00:23:31,960 Speaker 2: that there's a functionality aspect of keeping your body in 545 00:23:32,000 --> 00:23:34,920 Speaker 2: good condition. And it's not about aesthetically saying you wanting 546 00:23:34,960 --> 00:23:36,560 Speaker 2: to be a size ten. It's about saying, this is 547 00:23:36,560 --> 00:23:38,479 Speaker 2: a body who can climb a mountain if it wants to, 548 00:23:38,960 --> 00:23:40,720 Speaker 2: or it's going to be healthy enough to not need 549 00:23:40,760 --> 00:23:42,760 Speaker 2: a hip and knee replacement at the age of fifty, 550 00:23:43,240 --> 00:23:45,639 Speaker 2: or you know, rather than you know, putting a holt 551 00:23:45,760 --> 00:23:48,560 Speaker 2: to perian menopausal weight gain so you're not twenty thirty 552 00:23:48,640 --> 00:23:50,919 Speaker 2: kilos heavier when you get into your sixties. You know, 553 00:23:51,040 --> 00:23:54,199 Speaker 2: to me, these are just all simple steps towards positive aging, 554 00:23:54,520 --> 00:23:56,320 Speaker 2: and if we have the resources and the time and 555 00:23:56,359 --> 00:23:59,280 Speaker 2: the scientific understanding. Why would we not try and get 556 00:23:59,320 --> 00:24:01,600 Speaker 2: these women in the best physical shape as they move 557 00:24:01,640 --> 00:24:04,280 Speaker 2: through their forties and fifties. Because when you feel good, 558 00:24:04,600 --> 00:24:06,520 Speaker 2: you know, life is just a whole lot easier. Let 559 00:24:06,560 --> 00:24:09,239 Speaker 2: alone you know the disease prevention aspect of it. So 560 00:24:09,280 --> 00:24:12,159 Speaker 2: I think this is an incredible area for growth of women, 561 00:24:12,240 --> 00:24:14,920 Speaker 2: given that we're so well read and educated. But you're right, 562 00:24:14,960 --> 00:24:16,480 Speaker 2: there's still a lot of work to be done in 563 00:24:16,560 --> 00:24:18,560 Speaker 2: terms of what are best models or practice or the 564 00:24:18,640 --> 00:24:21,159 Speaker 2: number of doctors who are proactively managing the hormones and 565 00:24:21,200 --> 00:24:23,800 Speaker 2: working in with dieticians who have a special interest in 566 00:24:23,840 --> 00:24:27,400 Speaker 2: this area, so we can use regimes like fasting regimes, 567 00:24:27,520 --> 00:24:32,320 Speaker 2: or like certain macro nutrient profiles or whatever the appropriate 568 00:24:32,560 --> 00:24:36,000 Speaker 2: intervention is for individuals to help them be their best 569 00:24:36,040 --> 00:24:38,639 Speaker 2: selves as they go through these years and not just 570 00:24:38,680 --> 00:24:40,960 Speaker 2: be a victim of menopause or weight gain and the 571 00:24:41,000 --> 00:24:42,119 Speaker 2: side effects that come from it. 572 00:24:42,240 --> 00:24:45,159 Speaker 3: I understand. So our key, I guess focus today was 573 00:24:45,200 --> 00:24:47,600 Speaker 3: really to get out the symptoms of perimenopause and just 574 00:24:47,640 --> 00:24:50,800 Speaker 3: start the conversation and normalize it, because it can start 575 00:24:51,040 --> 00:24:53,439 Speaker 3: from your late thirties or your early forties, like some 576 00:24:53,480 --> 00:24:55,280 Speaker 3: people do go into early parent I think one of 577 00:24:55,320 --> 00:24:57,639 Speaker 3: the most important things that I learned from talking to 578 00:24:57,680 --> 00:25:00,280 Speaker 3: a GP was have a chat with your mom still 579 00:25:00,280 --> 00:25:02,360 Speaker 3: around us, and you know, when did they go through 580 00:25:02,400 --> 00:25:04,760 Speaker 3: perry or when did they go through metopause? Because I 581 00:25:04,800 --> 00:25:06,400 Speaker 3: had a client and she was thirty nine and she's 582 00:25:06,440 --> 00:25:08,720 Speaker 3: going through early perry, and she said, I only knew 583 00:25:08,760 --> 00:25:10,760 Speaker 3: this because my mom went through it at thirty seven, 584 00:25:10,960 --> 00:25:13,080 Speaker 3: and I thought, oh wow. Like the doctor was like, no, 585 00:25:13,240 --> 00:25:15,040 Speaker 3: your labs are fine, You're fine, You're fine, You're fine, 586 00:25:15,080 --> 00:25:16,680 Speaker 3: You're fine, and she's like, if I hear one more 587 00:25:16,680 --> 00:25:18,920 Speaker 3: doctor tell me that I'm fine when I know that 588 00:25:18,960 --> 00:25:21,879 Speaker 3: things aren't fine. So it's really important to listen to 589 00:25:22,000 --> 00:25:24,280 Speaker 3: your own body and get someone else to kind of 590 00:25:24,400 --> 00:25:26,560 Speaker 3: validate things for you. If you know things aren't right, 591 00:25:26,600 --> 00:25:28,760 Speaker 3: if you know things are changing. You might not be 592 00:25:28,800 --> 00:25:31,040 Speaker 3: in full blown metopause yet, but there's so much we 593 00:25:31,080 --> 00:25:34,000 Speaker 3: can do before you do hit that stage. Like Susie 594 00:25:34,000 --> 00:25:35,600 Speaker 3: seventy and then moving on. 595 00:25:35,600 --> 00:25:39,200 Speaker 1: Zuzie to our last topic for the episode is alistic 596 00:25:39,240 --> 00:25:42,359 Speaker 1: question is really about surviving the holiday period with well, 597 00:25:42,400 --> 00:25:43,879 Speaker 1: I feel like we just had school holidays and I 598 00:25:43,920 --> 00:25:46,960 Speaker 1: feel like school holidays are coming up again, coupled with Easter, 599 00:25:47,440 --> 00:25:49,560 Speaker 1: there's a lot of socializing, there's a lot of food, 600 00:25:49,600 --> 00:25:51,560 Speaker 1: there's a lot of chocolate around. So I'm going to 601 00:25:51,600 --> 00:25:53,960 Speaker 1: give my top tips for our listeners today, and my 602 00:25:54,000 --> 00:25:55,800 Speaker 1: first one is to always have a plan. Like I 603 00:25:55,800 --> 00:25:57,840 Speaker 1: had a client say to me today, I'm scared about 604 00:25:57,840 --> 00:25:59,480 Speaker 1: Eastern next week. And I said, what's there to be 605 00:25:59,520 --> 00:26:01,880 Speaker 1: scared about? I said, what are you scared about? She said, 606 00:26:01,920 --> 00:26:03,879 Speaker 1: just all the food. And I said, it's only her 607 00:26:03,880 --> 00:26:06,120 Speaker 1: and a hobby that live in the house. And I said, well, 608 00:26:06,119 --> 00:26:07,959 Speaker 1: if you don't buy it, the temptation is not there. 609 00:26:08,000 --> 00:26:09,960 Speaker 1: If you're gonna buy four packets of Hot Cross buns 610 00:26:10,000 --> 00:26:12,280 Speaker 1: and bags and bags and bags of Easter eggs, I 611 00:26:12,280 --> 00:26:15,199 Speaker 1: would be scared too, because we will only have a 612 00:26:15,240 --> 00:26:18,080 Speaker 1: certain amount of willpower. So really having a bit of 613 00:26:18,119 --> 00:26:20,800 Speaker 1: a plan and just not going crazy on those things. 614 00:26:20,840 --> 00:26:22,240 Speaker 1: Even if you want to do the Easter hunt for 615 00:26:22,280 --> 00:26:24,440 Speaker 1: the kids, choose some other things to add into the 616 00:26:24,480 --> 00:26:26,679 Speaker 1: Easter hunt as well. Get them to paint some actual 617 00:26:26,760 --> 00:26:29,080 Speaker 1: you know, like toy eggs to add into the Easter hunt. 618 00:26:29,119 --> 00:26:30,919 Speaker 1: I add some toys in as well. It doesn't always 619 00:26:30,920 --> 00:26:33,880 Speaker 1: have to be just chocolate. So I think not buying 620 00:26:34,320 --> 00:26:37,320 Speaker 1: excessive amounts of these things is always a great option. 621 00:26:37,720 --> 00:26:39,560 Speaker 1: And lighten the load that day if you're going out 622 00:26:39,600 --> 00:26:41,560 Speaker 1: for a big Easter lunch, or you know you've got 623 00:26:41,640 --> 00:26:43,439 Speaker 1: a thing booked in for you know, the Good Friday, 624 00:26:43,480 --> 00:26:45,440 Speaker 1: the Easter of Saturday, two things on Easter Sunday, that 625 00:26:45,520 --> 00:26:48,080 Speaker 1: a couple of friends things on Easter Monday. Lighten the 626 00:26:48,080 --> 00:26:49,960 Speaker 1: load a little bit. It's okay to have a lighted 627 00:26:50,040 --> 00:26:52,000 Speaker 1: dinner or a lighter breakfast if you know you're going 628 00:26:52,040 --> 00:26:54,480 Speaker 1: out for a heavier meal that day. And the last 629 00:26:54,520 --> 00:26:57,280 Speaker 1: thing that I know Ossie's Love is a drink Susie 630 00:26:57,440 --> 00:27:00,320 Speaker 1: or a big drinking culture, it's almost normalized to binge 631 00:27:00,359 --> 00:27:02,639 Speaker 1: drink in our culture, to have kind of excessive amounts 632 00:27:02,640 --> 00:27:05,359 Speaker 1: of alcohol. So really set yourself a drink limit or 633 00:27:05,359 --> 00:27:07,080 Speaker 1: a hard limit to say, you know, I'm going to 634 00:27:07,160 --> 00:27:09,639 Speaker 1: enjoy a few wines on the Friday night party at 635 00:27:09,640 --> 00:27:12,280 Speaker 1: my friend's house, but then nothing across the weekend, or 636 00:27:12,359 --> 00:27:13,520 Speaker 1: you know, I'm going to go out and I'm going 637 00:27:13,560 --> 00:27:15,720 Speaker 1: to have two wines only and then to the next 638 00:27:15,800 --> 00:27:17,840 Speaker 1: day and then I'm done. So really sort of having 639 00:27:17,840 --> 00:27:20,040 Speaker 1: a limit in mind when it comes to alcohol is 640 00:27:20,080 --> 00:27:22,800 Speaker 1: a really powerful thing you can do from a health perspective, 641 00:27:22,960 --> 00:27:24,359 Speaker 1: but also it's just going to make you feel so 642 00:27:24,480 --> 00:27:26,080 Speaker 1: much better the next day if you're not, you know, 643 00:27:26,200 --> 00:27:28,880 Speaker 1: rotten and hungover and cranky at the world. So I'm 644 00:27:28,920 --> 00:27:31,040 Speaker 1: a big fan of setting a drink limit, particularly with 645 00:27:31,119 --> 00:27:33,399 Speaker 1: a lot of this sort of socializing around lately. 646 00:27:33,640 --> 00:27:35,359 Speaker 2: Yeah, and this came up for me because I'd had 647 00:27:35,400 --> 00:27:37,919 Speaker 2: several clients recently who had had social events on the 648 00:27:37,920 --> 00:27:40,199 Speaker 2: weekend and were complaining, you know, how hard it was 649 00:27:40,280 --> 00:27:42,680 Speaker 2: and how they over ate, and to a certain extent, 650 00:27:42,720 --> 00:27:45,320 Speaker 2: surely there will always be situations where we end up hungry, 651 00:27:45,640 --> 00:27:48,040 Speaker 2: there's not great food around, and we eat too much. 652 00:27:48,119 --> 00:27:50,320 Speaker 2: You know, you're human, No one expects you to be perfect. 653 00:27:50,680 --> 00:27:53,360 Speaker 2: But what I would say is that you really do 654 00:27:53,480 --> 00:27:56,960 Speaker 2: have a lot of control over managing that. So if 655 00:27:57,000 --> 00:27:59,240 Speaker 2: you go to an event hungry, you're setting yourself up 656 00:27:59,280 --> 00:28:02,119 Speaker 2: for failure because if you think about it, leand the 657 00:28:02,200 --> 00:28:05,080 Speaker 2: chance you're going to go to a catered function or 658 00:28:05,119 --> 00:28:08,120 Speaker 2: an event with family and there's enough salad and vege 659 00:28:08,119 --> 00:28:11,280 Speaker 2: in healthy food on hand and not loads of chips 660 00:28:11,320 --> 00:28:14,240 Speaker 2: and dips and snacks and chocolate is probably slim to none. 661 00:28:14,400 --> 00:28:17,679 Speaker 2: So you're going into that environment hoping for the best, 662 00:28:17,760 --> 00:28:19,919 Speaker 2: but not prepared for the worst. So you've got to 663 00:28:19,920 --> 00:28:22,240 Speaker 2: eat before you go and not be starving and take 664 00:28:22,240 --> 00:28:24,240 Speaker 2: the edge off because as soon as you're not hungry, 665 00:28:24,600 --> 00:28:27,440 Speaker 2: you'll be more in control to make mindful decisions. And 666 00:28:27,480 --> 00:28:29,280 Speaker 2: you have to assume there won't be stuff there, so 667 00:28:29,359 --> 00:28:31,840 Speaker 2: take it with you, you know, take a roast, vegetable salad, 668 00:28:31,920 --> 00:28:34,399 Speaker 2: take some leafy greens with you, and really try and 669 00:28:34,480 --> 00:28:38,040 Speaker 2: focus on the healthy as options that are there and available, 670 00:28:38,440 --> 00:28:40,920 Speaker 2: and then when it comes to things that aren't so healthy, 671 00:28:41,400 --> 00:28:43,600 Speaker 2: keep mindful. You know, you don't have to eat twenty 672 00:28:43,640 --> 00:28:45,800 Speaker 2: easter eggs because they're there and you're giving yourself permission 673 00:28:45,800 --> 00:28:47,920 Speaker 2: to This is a lot in your control. So I 674 00:28:47,960 --> 00:28:51,080 Speaker 2: think go with a plan when it comes to Easter eggs. 675 00:28:51,080 --> 00:28:52,680 Speaker 2: I like clients to have a bit of a rule. 676 00:28:52,800 --> 00:28:55,120 Speaker 2: So I think that you know, if you have your 677 00:28:55,160 --> 00:28:57,840 Speaker 2: favorite buddy, whatever it is, if it's a lint dark 678 00:28:57,960 --> 00:29:01,760 Speaker 2: or you know, hazel nut or whatever your favorite chocolate is, 679 00:29:02,560 --> 00:29:04,880 Speaker 2: have it on Easter Sunday and enjoy it. And that's it. 680 00:29:05,320 --> 00:29:08,600 Speaker 2: But what people do, as you've described is they buy 681 00:29:08,760 --> 00:29:11,120 Speaker 2: all this extra stuff and then get annoyed at themselves 682 00:29:11,160 --> 00:29:14,320 Speaker 2: when they eat it. Now, Leanne, the East Strokes in 683 00:29:14,360 --> 00:29:18,760 Speaker 2: Australia are so boring and expensive and not expensive, they 684 00:29:18,800 --> 00:29:21,520 Speaker 2: are hideously overpriced. I just have to go and shoot 685 00:29:21,520 --> 00:29:24,200 Speaker 2: something for the paper and I bought one hundred dollars 686 00:29:24,240 --> 00:29:25,680 Speaker 2: worth of east Stroaks and let me tell you, there 687 00:29:25,720 --> 00:29:27,920 Speaker 2: wasn't that many there. We are so ripped off for 688 00:29:27,960 --> 00:29:31,000 Speaker 2: a start. Second, the east Strokes have not changed in 689 00:29:31,080 --> 00:29:34,400 Speaker 2: ten years. They are so boring. Like, how excited can 690 00:29:34,440 --> 00:29:37,480 Speaker 2: you be about Cabrit's chocolate. It's the same stuff every year, 691 00:29:38,120 --> 00:29:40,480 Speaker 2: So let's not put too much, you know, focus on 692 00:29:40,520 --> 00:29:41,960 Speaker 2: what it is. And I want you to really take 693 00:29:42,000 --> 00:29:43,800 Speaker 2: time to think about what you're craving and what you 694 00:29:43,880 --> 00:29:46,600 Speaker 2: enjoy most we've spoken before. I like the I've got 695 00:29:46,600 --> 00:29:48,720 Speaker 2: some here. When are they those eggs with the Ferrero 696 00:29:48,800 --> 00:29:49,040 Speaker 2: in it? 697 00:29:49,200 --> 00:29:49,400 Speaker 1: Yeah? 698 00:29:49,480 --> 00:29:51,320 Speaker 2: I love those? Yeah, And so I'll have a Ferrero 699 00:29:51,400 --> 00:29:54,080 Speaker 2: bunny on Easter. But I think we often set ourselves 700 00:29:54,120 --> 00:29:55,880 Speaker 2: up for a foul by buying too much and then 701 00:29:55,920 --> 00:29:57,680 Speaker 2: getting annoyed. So you've got to have it at Easter 702 00:29:57,760 --> 00:29:59,480 Speaker 2: and then get rid of it, keep it out of sight. 703 00:29:59,600 --> 00:30:01,440 Speaker 2: Of course you're going to keep munching on mini eggs 704 00:30:01,480 --> 00:30:03,320 Speaker 2: if they're in front of you, put them away and 705 00:30:03,360 --> 00:30:04,680 Speaker 2: then think, oh, I might have a cup of tea 706 00:30:04,680 --> 00:30:07,560 Speaker 2: and a couple that's in moderation, because that's certainly a 707 00:30:07,600 --> 00:30:11,840 Speaker 2: way of incorporating some regular chocolate in terms of discretionary calories. 708 00:30:11,840 --> 00:30:14,120 Speaker 2: But I think it's a decision at this time whether 709 00:30:14,160 --> 00:30:16,720 Speaker 2: to let yourself go and stuff your face or have 710 00:30:16,760 --> 00:30:20,160 Speaker 2: some mindful enjoyment. And really, you know, the other thing 711 00:30:20,160 --> 00:30:22,520 Speaker 2: I've noticed with my client's food diaries recently is it 712 00:30:22,520 --> 00:30:24,480 Speaker 2: doesn't matter what day of the week it is. There's 713 00:30:24,560 --> 00:30:28,440 Speaker 2: every meal breakfast, morning tea, lunch, afternoon tea, even though 714 00:30:28,440 --> 00:30:30,640 Speaker 2: they might have had a biger lunch. So certainly over 715 00:30:30,640 --> 00:30:33,400 Speaker 2: the Easter break, if you're having a bigger meal, you 716 00:30:33,400 --> 00:30:35,240 Speaker 2: don't need your snacks. You know, if you've had a 717 00:30:35,240 --> 00:30:37,760 Speaker 2: massive chocolate bindre all afternoon, you probably only need a 718 00:30:37,800 --> 00:30:41,440 Speaker 2: light salad for dinner. So the art of compensation is 719 00:30:41,480 --> 00:30:44,200 Speaker 2: the other key, just not giving yourself to overeat for 720 00:30:44,240 --> 00:30:47,040 Speaker 2: the sake of it. And finally, but most importantlylyann there's 721 00:30:47,040 --> 00:30:50,000 Speaker 2: about twelve public holidays in a row. You've got time, 722 00:30:50,080 --> 00:30:52,320 Speaker 2: more time to move and exercise than ever before. So 723 00:30:52,360 --> 00:30:54,160 Speaker 2: there is no excuse to not do at least two 724 00:30:54,160 --> 00:30:56,720 Speaker 2: walks a day, because the more you move, the better 725 00:30:56,760 --> 00:30:59,000 Speaker 2: it is for blood glucose control, the better it is 726 00:30:59,040 --> 00:31:01,320 Speaker 2: for weight control. You feel more in control of your 727 00:31:01,320 --> 00:31:03,400 Speaker 2: health and your food choices than if you're sitting around 728 00:31:03,480 --> 00:31:05,880 Speaker 2: just slobbing around eating, And there is no excuse not 729 00:31:05,920 --> 00:31:08,040 Speaker 2: to be moving over the Easter break. So by all means, 730 00:31:08,040 --> 00:31:10,600 Speaker 2: have your bunnies enjoy it, but don't give yourself permission 731 00:31:10,640 --> 00:31:12,680 Speaker 2: to gorge on chocolate just because it's the Easter which 732 00:31:12,720 --> 00:31:15,480 Speaker 2: comes every year and it's the same boring chocolate Easter 733 00:31:15,520 --> 00:31:16,920 Speaker 2: eggs year in, year out. 734 00:31:17,040 --> 00:31:19,080 Speaker 1: And also in regards to the workplace, because you've had 735 00:31:19,080 --> 00:31:20,840 Speaker 1: a couple of clients that say, oh, you know, there's. 736 00:31:20,680 --> 00:31:24,040 Speaker 3: Big buckets of Easter eggs at work. We were remove 737 00:31:24,080 --> 00:31:26,320 Speaker 3: it from a situation like that. If you're sitting in 738 00:31:26,360 --> 00:31:28,360 Speaker 3: like a chair office space and there's like a big 739 00:31:28,560 --> 00:31:30,760 Speaker 3: bowl of Easter x right in front of you, pick 740 00:31:30,760 --> 00:31:32,000 Speaker 3: it up and move it to the other side of 741 00:31:32,000 --> 00:31:34,280 Speaker 3: the room, like it's sitting on your desk, you will 742 00:31:34,320 --> 00:31:36,960 Speaker 3: eat five, ten, twenty thirty. I don't know how many 743 00:31:37,040 --> 00:31:39,840 Speaker 3: of those easter exit's in your environment, you are far 744 00:31:39,880 --> 00:31:42,200 Speaker 3: more likely to eat it after you've had a couple 745 00:31:42,200 --> 00:31:45,400 Speaker 3: of stressful meetings or client calls or whatever it might be, 746 00:31:45,520 --> 00:31:48,040 Speaker 3: so your willpower wears down throughout the side of the day. 747 00:31:48,080 --> 00:31:50,000 Speaker 3: You might think, oh, I can handle looking at that 748 00:31:50,000 --> 00:31:51,440 Speaker 3: bowl of easter ex all day. 749 00:31:51,320 --> 00:31:53,760 Speaker 1: Long, but really, once it gets to about two, three, 750 00:31:53,920 --> 00:31:56,040 Speaker 1: four pm, you're not going to have as much WheelPower 751 00:31:56,120 --> 00:31:58,760 Speaker 1: as ideally you'd want. So help yourself out. You're not 752 00:31:58,800 --> 00:32:01,200 Speaker 1: taking you're not throwing them all. You're just moving them 753 00:32:01,240 --> 00:32:03,200 Speaker 1: to another area where they're out of side a bit, 754 00:32:03,520 --> 00:32:05,440 Speaker 1: or you physically have to get up and walk across 755 00:32:05,440 --> 00:32:07,040 Speaker 1: the room to have them. If it's on your desk 756 00:32:07,120 --> 00:32:09,360 Speaker 1: in front of you, or if the office staff room 757 00:32:09,440 --> 00:32:11,600 Speaker 1: is like right there next to you, maybe see if 758 00:32:11,600 --> 00:32:13,720 Speaker 1: you can hot desk for the day and move somewhere else, 759 00:32:13,840 --> 00:32:16,479 Speaker 1: or just even go into the staffroom and package up 760 00:32:16,520 --> 00:32:18,080 Speaker 1: some of that stuff. A lot of places where you 761 00:32:18,160 --> 00:32:21,840 Speaker 1: work in big shared hospitals with big shared kitchens and 762 00:32:21,880 --> 00:32:23,880 Speaker 1: that sort of thing, we'll have just hot cross barns 763 00:32:23,880 --> 00:32:26,960 Speaker 1: and chocolates just sitting around for weeks on end. So 764 00:32:27,080 --> 00:32:28,640 Speaker 1: pack up some of that stuff. Put it in the fridge, 765 00:32:28,640 --> 00:32:30,640 Speaker 1: put in the cupboard, put a note on the table saying, hey, 766 00:32:30,640 --> 00:32:32,560 Speaker 1: it's still there, it's up in the cupboard. But just 767 00:32:32,600 --> 00:32:34,720 Speaker 1: don't leave yourself into temptation. If you're going to walk 768 00:32:34,720 --> 00:32:38,240 Speaker 1: into that shared kitchen space three four, ten times a day, 769 00:32:38,480 --> 00:32:40,400 Speaker 1: your farm more like you just grab and eat it 770 00:32:40,560 --> 00:32:42,720 Speaker 1: mindlessly for the sake of doing that. So think about 771 00:32:42,760 --> 00:32:46,000 Speaker 1: your environment this holiday period as well, because I think 772 00:32:46,040 --> 00:32:49,040 Speaker 1: for a lot of it's that really matters, the most true, true, true. 773 00:32:49,080 --> 00:32:51,080 Speaker 1: And of course happy Easter, well, happy Easter to you. 774 00:32:51,120 --> 00:32:53,640 Speaker 1: We don't want to we ended up. Let's und a positive. 775 00:32:53,680 --> 00:32:55,600 Speaker 1: What's your favorite Easter egg? Is it the ferer one? 776 00:32:55,840 --> 00:32:55,920 Speaker 3: No? 777 00:32:56,080 --> 00:32:59,480 Speaker 2: Actually, my favorite one is the marble bunny. Is it's 778 00:32:59,520 --> 00:33:01,760 Speaker 2: hard to find and they don't have a caramel marble 779 00:33:01,760 --> 00:33:04,720 Speaker 2: bunny this year. I'm really upset. But they're hard to find, 780 00:33:04,760 --> 00:33:07,600 Speaker 2: but a marble Cabri bunny and they're quite small that 781 00:33:07,640 --> 00:33:10,000 Speaker 2: so I think they're like forty fifty grams maybe sixty. 782 00:33:10,000 --> 00:33:13,080 Speaker 2: But they're pretty portion controlled, So after anything, portion controller, 783 00:33:13,080 --> 00:33:13,800 Speaker 2: I'm a big fan of. 784 00:33:14,000 --> 00:33:16,760 Speaker 1: Yeah, and my favorite one, just to add into the mix, 785 00:33:16,840 --> 00:33:19,240 Speaker 1: I found these ones last year at Aldi. Are that 786 00:33:19,360 --> 00:33:21,240 Speaker 1: Monster Roths brand, you know, the brand that we love 787 00:33:21,240 --> 00:33:23,160 Speaker 1: of the dark chocolate. They do these little Easter eggs 788 00:33:23,200 --> 00:33:24,800 Speaker 1: and they do a dark chocolate one and a little 789 00:33:24,800 --> 00:33:27,200 Speaker 1: hazel nut one. They're very small. A little baggy of 790 00:33:27,200 --> 00:33:29,080 Speaker 1: them is like two dollars ninety nine, so, you know, 791 00:33:29,120 --> 00:33:31,040 Speaker 1: compared to the cabri ones which are like five six 792 00:33:31,080 --> 00:33:34,080 Speaker 1: seven dollars ridiculously priced, these little audi ones are really 793 00:33:34,080 --> 00:33:36,360 Speaker 1: good and the quality of them is just delicious, Like 794 00:33:36,400 --> 00:33:38,200 Speaker 1: they like melt in your mouth, Like it reminds me 795 00:33:38,280 --> 00:33:39,800 Speaker 1: of linch chocolate. I'm not a big fan of like 796 00:33:39,840 --> 00:33:42,080 Speaker 1: Cabria type chocolate. I much a further lint to it 797 00:33:42,120 --> 00:33:44,280 Speaker 1: feels like the chocolate's more melting in your mouth. To me, 798 00:33:44,360 --> 00:33:46,880 Speaker 1: that's something that I enjoy much more. So go check 799 00:33:46,880 --> 00:33:49,120 Speaker 1: out the little Easter eggs available at Aldi. I'm pretty 800 00:33:49,120 --> 00:33:51,440 Speaker 1: sure they're off the top of my head that Monster 801 00:33:51,560 --> 00:33:53,640 Speaker 1: Ross is the brand, I think, and the hazel up 802 00:33:53,640 --> 00:33:55,680 Speaker 1: ones are just divine. So yeah, well and not a 803 00:33:55,680 --> 00:33:56,560 Speaker 1: positive nut SUSI. 804 00:33:56,760 --> 00:34:00,600 Speaker 2: We will exactly enjoy your favorite treaits in moderation fier stuff. 805 00:34:00,800 --> 00:34:02,240 Speaker 1: All right. Well, that brings us to the end of 806 00:34:02,240 --> 00:34:05,000 Speaker 1: the nutrition coucher. Another Sunday. If you haven't done so already, 807 00:34:05,040 --> 00:34:07,240 Speaker 1: we would love if you subscribe to the podcast and 808 00:34:07,280 --> 00:34:10,000 Speaker 1: don't forget Our brand new Takeaway Guide is available on 809 00:34:10,040 --> 00:34:13,840 Speaker 1: our website, The nutritioncouch dot com. If you click under 810 00:34:13,960 --> 00:34:16,080 Speaker 1: the store tab and then you'll see it. It's the 811 00:34:16,160 --> 00:34:19,160 Speaker 1: tnc Takeaway Guide, which retails for twenty four ninety nine. 812 00:34:19,200 --> 00:34:21,440 Speaker 1: We would love your support. You can even buy it 813 00:34:21,480 --> 00:34:23,359 Speaker 1: as an Easter gift for your friends and family if 814 00:34:23,360 --> 00:34:24,680 Speaker 1: that's what you want, and then you can flick the 815 00:34:24,719 --> 00:34:27,080 Speaker 1: email onto them rather than buying them six bags of 816 00:34:27,120 --> 00:34:29,440 Speaker 1: cabrit Easter eggs, but just a take away guard. I'm 817 00:34:29,440 --> 00:34:31,960 Speaker 1: sure they will be forever grateful. Enjoy a week, guys. 818 00:34:31,960 --> 00:34:33,440 Speaker 1: We will catch you on the next episode. 819 00:34:33,520 --> 00:34:34,200 Speaker 2: Have a great week.