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Speaker 1: Do you regularly buy your lunch at a cafe or

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Speaker 1: a food court or do you try and make healthy

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Speaker 1: choices and do you know if they're actually healthy? Or

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Speaker 1: what it surprises you to hear that the average food

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Speaker 1: court or cafe style lunch contains double the number of

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Speaker 1: calories that a meal you would usually prepare yourself at home.

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Speaker 1: The Nutrition Couch has released a brand new guide for

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Speaker 1: takeaway foods that will make eating out a whole lot easier.

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Speaker 1: Hi Emilyanna Wood and I'm Cziburrow and every week we

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Speaker 1: bring you The Nutrition Couch, the bi weekly health podcast

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

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

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Speaker 1: as sharing our brand new takeaway guide. Today we look

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Speaker 1: at the signs and symptoms of perimenopause and our listener

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Speaker 1: question is all about keeping your nutrition on track over

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Speaker 1: the upcoming school and Easter holidays. So Seesy. We are

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Speaker 1: super excited about our brand new Degawak Guard and today

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Speaker 1: we thought we'd showcase our favorite takeaway options under five

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Speaker 1: fifty cowls for our listeners at home and talk a

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Speaker 1: little bit more about our new guide, which we've been

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Speaker 1: working hard on with the help of the Lovely Bronchie

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Speaker 1: for the last probably a couple of months, haven't we.

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Speaker 2: We had great, big plans when we come back from

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Speaker 2: the Christmas holidays, but we're a little bit behind in scheduled.

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Speaker 2: But we had such great feedback from our supermarket product

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Speaker 2: guide that we thought information about what is really in

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Speaker 2: those food court meals that Uber Eats orders. Because you

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Speaker 2: and I know that one of the biggest issues when

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Speaker 2: eating food away from the home is how calorie and

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Speaker 2: fat dense they are. But if you do need to

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Speaker 2: pick out something on the run, or do you know,

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Speaker 2: just sometimes for a change, want to buy your lunch,

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Speaker 2: it'd be really handy to know what is out there

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Speaker 2: and what's healthier, and some of the options will really

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Speaker 2: surprise you. It always makes me laugh that often people

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Speaker 2: will go to a salad baraliyan or a sandwich shop

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Speaker 2: and sometimes those kind of big sandwiches on thick slices

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Speaker 2: of bread, or even salads that would appear quite healthy

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Speaker 2: can have seven eight hundred calories. You know, they're actually

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Speaker 2: not the healthiest choice. And indeed, when we were going

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Speaker 2: through and let's be honest, there's about fifty or sixty

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Speaker 2: different outlets so you'll recognize a lot of the brand names.

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Speaker 2: You know, Goods and Gomez, Pizza, Hart, Burger King, you know,

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Speaker 2: any of the mainstream brands that you see in the

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Speaker 2: food courts, Nanto, Schnitz, all of the big ones are there.

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Speaker 2: And even I was a little bit surprised at some

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Speaker 2: of the data that came out when we trolled through

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Speaker 2: and sort of found our top tips, each of the

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Speaker 2: products from each menu that you and I would recommend,

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Speaker 2: and the one that springs to mind. I'm a big

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Speaker 2: fan of role the Vietnamese outlet. Many people be familiar.

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Speaker 2: I know there's one at Brisbane Airport and I would

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Speaker 2: myself often buy the low carb rice paper rolls. It

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Speaker 2: was one of my favorites. But when I went and

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Speaker 2: actually looked at the numbers that we sort of tracked

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Speaker 2: down through the different chains, they were actually much much

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Speaker 2: higher in carbohydrate than even I thought. So it's a

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Speaker 2: really interesting, more than anything, to see what's actually in

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Speaker 2: some of these foods and what are the healthiest choices.

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Speaker 2: And often my clients will say I've ordered this, and

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Speaker 2: I'll think, oh, well, that probably wouldn't be what I

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Speaker 2: would have ordered. So I feel like, yeah, if you

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Speaker 2: are busy, and you know, do you want to be

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Speaker 2: steered towards the better options. You'll find it really interesting

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Speaker 2: to see what we would choose and what are the

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Speaker 2: particularly high calorie choices and what are the better ones,

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Speaker 2: and why we would get that balance if we were

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Speaker 2: buying a lunch at a food cord or picking out

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Speaker 2: something from overeats.

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Speaker 1: And the funny one that always brings to my mind

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Speaker 1: is grilled. Like I love a grilled burger, and always

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Speaker 1: I have clients you say to me, I went to

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Speaker 1: grilled because it's so healthy, but I get the low

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Speaker 1: car buns, so I did really well, and they go

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Speaker 1: sight of sweet potato fries, and in my head, I'm like, oh,

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Speaker 1: that's like well over a thousand calories, and you think

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Speaker 1: you're being really good, which is always quite amusing, because

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Speaker 1: the low car bun itself is actually more calories than

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Speaker 1: just the standard like traditional button because it's so high

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Speaker 1: fat it's made from like almond meal and that sort

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Speaker 1: of thing. So I think there's a lot of I

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Speaker 1: guess there's big knowledge deficits in what people consider healthy

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Speaker 1: or what is marketed at is from a health perspective,

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Speaker 1: and then healthy is one thing, and you know, lower

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Speaker 1: calorie or eating for fat loss is totally another thing.

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Speaker 1: And I think a lot of people, like I have

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Speaker 1: a lot of my clients USI and they say, Olie

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Speaker 1: and I don't need a lot of takeaway or but

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Speaker 1: I think this guide is helpful for just those times

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Speaker 1: we get stuck, Like I think a lot of us,

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Speaker 1: like some of us intentionally go and order takeaway. Others

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Speaker 1: like I had a client her son players quite high

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Speaker 1: level basketball, and she was at one of his big

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Speaker 1: games and one a bit longer and by the time

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Speaker 1: they f it was like ten forty or something at night,

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Speaker 1: and she's like, literally the only thing that was open

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Speaker 1: was McDonald's. She's like everything else set up for the night.

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Speaker 1: So I think sometimes even we unintentionally have to go

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Speaker 1: to some of these takeaway places that we would never

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Speaker 1: actively choose, and we want to know some of the

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Speaker 1: better things on the menu. So the best thing about

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Speaker 1: our takeaway Guide it is Australian based, so for our

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Speaker 1: overseas listeners, unfortunately, it's just based on Australian takeaway products,

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Speaker 1: and like you said, it's all the ones found in

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Speaker 1: the big food courts and the big Westfields and the

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Speaker 1: things you'd order on Uber eats, you know, the McDonald's,

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Speaker 1: a Hungry Jackson, Dominoes, the Taco Bells. You know, we've

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Speaker 1: got Zumo salad, We've got rolled, We've got even some

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Speaker 1: of our drinks, Glory Jeans, zapfyor is that sort of thing.

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Speaker 1: So it covers a lot, and it also lists our

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Speaker 1: top options from a health perspective, but also from a

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Speaker 1: calorie perspective as well, because sometimes we want to go

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Speaker 1: in and I was like, say, for example, we want

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Speaker 1: to go to Hungry Jacks and we want to burger.

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Speaker 1: It's not necessarily healthy, but which one is going to

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Speaker 1: be sort of the lower calorie option or something that's

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Speaker 1: not going to completely blow our budget, particularly if we

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Speaker 1: want like a bit of fries with that or some

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Speaker 1: chicken nuggets or something like that. So we've got a

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Speaker 1: ton of options in there. We're absolutely no purists. We're

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Speaker 1: not saying you have to go and buy these foods.

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Speaker 1: We're not saying these are better options and foods you'd

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Speaker 1: make yourself to home. Absolutely not. But it really is

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Speaker 1: for any of those people who enjoy buying takeaway. It's

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Speaker 1: something that the family does, you know, regularly, so you've

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Speaker 1: got some better options. You don't have to be you know,

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Speaker 1: the whole family goes and gets this and you take

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Speaker 1: your weird tough way contain a meal to McDonald's. It's

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Speaker 1: something that you can enjoy with the rest of the family.

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Speaker 1: But I have a few better kind of options on

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Speaker 1: board as well. And the best part is it's available

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Speaker 1: in a PDF guide. It's not a hard copy, it's

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Speaker 1: not a book. It's a PDF guard you downloaded on

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Speaker 1: your phone and it's always available on your phone. That's

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Speaker 1: the thing. Like people say, oh, can I buy it

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Speaker 1: in a book, No, you can't because you're not going

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Speaker 1: to get a Maca's at ten pm at night after

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Speaker 1: you've been moving house all day and take your book

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Speaker 1: with you like. You want it on your phone. You

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Speaker 1: want it available and accessible. We made it a PDF

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Speaker 1: guide on purpose. If you want to print it, by

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Speaker 1: all means, take yourself down to office, work, print it off,

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Speaker 1: bind it, you do your thing. But a book is

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Speaker 1: not practical. But when you actually need you know, these

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Speaker 1: healthy options, you want it on your phone. You want

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Speaker 1: it available at two am if that's what you need.

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Speaker 1: A sneaky little kobab after you've had a couple of

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Speaker 1: duny vodkas, you know, on the holidays. You want to

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Speaker 1: have this really accessible on your phone to have some

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Speaker 1: better options. So that's why we created it for you.

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Speaker 1: It's not you know, we're not purius. We're not saying

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Speaker 1: that these are better choices. We're just saying that, you know,

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Speaker 1: it is better choices if you're going to one of

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Speaker 1: these places already. But absolutely home cooked meals will always

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Speaker 1: be our number one recommendations. But this is for busy

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Speaker 1: people who want convenience options, whose children want convenience options.

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Speaker 1: Anything can fit, and we've shown you a really easy

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Speaker 1: way to make some of these meals and these take

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Speaker 1: away options fit within your day.

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Speaker 2: Well, I think the other thing is for families that

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Speaker 2: sometimes it's just not cost effective to perhaps pay a

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Speaker 2: little bit more for higher quality food. You know, very

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Speaker 2: occasionally I might, you know, if I order tie or

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Speaker 2: even like wood fire pizza, sometimes it's up to one

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Speaker 2: hundred dollars land Like, that's a lot of money for

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Speaker 2: a meal for four people, whereas sometimes the main chains

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Speaker 2: like McDonald's or Domino's there are a lot more cost

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Speaker 2: effective for families. So we're not again as you describe

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Speaker 2: saying that they're a good choice, we're saying that if

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Speaker 2: you are having a quick and easy meal that is

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Speaker 2: cost effective, what are the healthier choices so you can

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Speaker 2: make that way, because yeah, I just find that it

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Speaker 2: can be so hideously expensive to be buying meals like that.

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Speaker 2: And we've spoken about, you know, the average lunch now

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Speaker 2: and I bought a sandwich today twenty dollars. You know,

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Speaker 2: it's certainly you're throwing some decent cash. So I think

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Speaker 2: the other thing is you want to be paying for

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Speaker 2: as much quality food as you can. And it's actually

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Speaker 2: surprising because of all the ranges. Sometimes it is things

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Speaker 2: like the McDonald's, which actually better just because they tend

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Speaker 2: to be smaller portions and a bit more calorie controlled,

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Speaker 2: Whereas I find some of the more boutique kind of outlets,

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Speaker 2: which may look healthier on the surface, they're so much bigger.

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Speaker 2: Like you described with grilled those burgers are so energy

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Speaker 2: dense because of the density of the meat and the

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Speaker 2: sauces that go with it. So there'll certainly be some

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Speaker 2: surprises there. We're not always choosing the salads from the menu.

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Speaker 2: There's quite a decent mix because that's the other thing.

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Speaker 2: You are eating that kind of meal, you actually want

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Speaker 2: to be full as well. So I think, you know,

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Speaker 2: most of our options that are leaning towards as many

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Speaker 2: protein rich options as possible. And you know, when you

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Speaker 2: get to pizzas and stuff, it comes down to having

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Speaker 2: a planer one and more vegetarian fillings and things like that.

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Speaker 2: I'd certainly better. But yeah, you'll find it really interesting,

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Speaker 2: particularly you know that there's lots of choices that perhaps

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Speaker 2: you were surprised that we're actually on there.

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Speaker 1: Even I surprised myself. And I think a lot of

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Speaker 1: these bigger brands, particularly these bigger chains that have been

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Speaker 1: around for quite a while, have really come a long way,

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Speaker 1: whether or not they're actually working with dietitians or whether

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Speaker 1: they're just you know, doing their own thing and actively

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Speaker 1: trying to you know, clean up their menus and provide

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Speaker 1: some better options. It was quite surprising to know that

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Speaker 1: a lot of these brands or even just have the

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Speaker 1: option of a side salad available. So yeah, you could

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Speaker 1: get a couple of you know, slices of pizza and

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Speaker 1: out of side salad to the side. Like years ago,

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Speaker 1: you couldn't order a side salad from Dominoes or Pizza Hut,

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Speaker 1: all that sort of thing. So we've certainly picked out

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Speaker 1: some of the better options. We've mixed NAKs, a couple

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Speaker 1: of things, even sushi like. I think one of them

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Speaker 1: was sushi chaining like. We've provided a couple of good

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Speaker 1: options where you can have a couple of hand rolls,

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Speaker 1: have a bit of miso soup, bit of bet amamae,

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Speaker 1: and really make kind of a complete meal based on

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Speaker 1: a couple of things off the train. So I think

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Speaker 1: it's a great guard. It's a fabulous resource. It's very

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Speaker 1: affordable twenty four to ninety nine Australian dollars obviously, and

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Speaker 1: as you said, it's a one off pdf. Download your phone.

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Speaker 1: It's always available, so go check it out. It's on

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Speaker 1: the nutritioncouch dot com. Very excited about that. We've sold

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Speaker 1: quite a few copies already. It's been very popular. But

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Speaker 1: we thought we'd cover this segment Susie on our favorite

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Speaker 1: takeaway options under five fifty cows. So what I will

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Speaker 1: kick us off with are probably two of my favorite options.

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Speaker 1: I just love a good subway, Susie, so a six

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Speaker 1: inch subway. I send my clients there regularly and I

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Speaker 1: always say, oh, do I have to get the salad

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Speaker 1: from subway? I'm like, no, I'm happy if you have

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Speaker 1: the bread. You know, six in subways fabulous, A lean

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Speaker 1: type of protein like the turkey, one green option you

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Speaker 1: can add, you know, a serving of cheese if you want,

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Speaker 1: gives you a bit of fat, gives you a bit

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Speaker 1: of calcium, and load up on as many veggies as possible.

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Speaker 1: And I generally say keep the sauce quite lean, more

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Speaker 1: of like a sea through type source than the rich,

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Speaker 1: creamy ones that you can't see through. We should have

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Speaker 1: want to avoid if the goal is fat loss. So

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Speaker 1: a six inch subway with a bit of lean protein

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Speaker 1: is one of my go tos for my clients and

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Speaker 1: well under five fifty cows. And the other one is

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Speaker 1: really like a poke bowl, and I love adding something

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Speaker 1: like smoke salmon or a little bit of sort of

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Speaker 1: raw raw salmon if you tolerate sort of that raw

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Speaker 1: sashimi type food. If not, you can get a little

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Speaker 1: bit of cooked chicken or tofu or something like that.

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Speaker 1: With those poke bowls. You just want to be aware

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Speaker 1: of when you're choosing your base. Often I say to clients,

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Speaker 1: try and get kind of half rice half salad. You're

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Speaker 1: getting a little bit more of that extra volume from

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Speaker 1: a salad based perspective, and you're not loading up too

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Speaker 1: heavy on the carbohydrates as well. But poke bowls can

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Speaker 1: be a really great option because you can mix, mix

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Speaker 1: and match your different ingredients that you want as well.

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Speaker 1: What are your favorite takeaway options under that five fifty cows.

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Speaker 2: I think I quite like, as I said, the lower

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Speaker 2: car rice paper rolls. They're a bit higher than I

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Speaker 2: imagined in car, but it's still really good choices and

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Speaker 2: very lean. I like a naked burrito. I think that

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Speaker 2: especially if you get the veggie options. You often get

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Speaker 2: a lot of beans and legumes through a lot of

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Speaker 2: chop veggies. It's satisfying, so it feels like you actually

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Speaker 2: have had something that's tasty. I think that probably The

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Speaker 2: other thing when you were just talking is that I

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Speaker 2: generally say avoid any white rice because it's just so

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Speaker 2: energy dense for not much nutrition. You know, a cup

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Speaker 2: of white boiled rice, whether it's in sushi, whether it's

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Speaker 2: at the base of a burrito, whether it's as a

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Speaker 2: side to tie, it has got equivalent of three almost

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Speaker 2: four slices of bread. Its high start, it's high gi,

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Speaker 2: it's not feeling, it's easy to overeat. So I think

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Speaker 2: a very easy way to cut right back calorie wise

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Speaker 2: and carboys with any takeaway is really go easy on that.

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Speaker 2: I do like a sashimi at a Mammaie, but it's

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Speaker 2: not an inexpensive choice. I think sometimes as well lean

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Speaker 2: just a plain, very thin pizza, vegetarian kind of thin

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Speaker 2: based pizza with salad can be quite a well balanced

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Speaker 2: option as well. But I think the other thing we

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Speaker 2: haven't mentioned on the guide that covers, which is particularly

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Speaker 2: relevant for younger people is the drinks, because there are

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Speaker 2: so many sugary drinks, whether it's juice bars or of

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Speaker 2: course all of the tea type bubble tea everywhere, ice coppies.

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Speaker 2: You know, there were chains in there I'd never even

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Speaker 2: heard of, and when I look them up they were

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Speaker 2: well known. You know, we're looking at thirty forty fifty

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Speaker 2: grams of sugar. Smoothies is another one. So they are

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Speaker 2: all sort of areas that are worth having a look

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Speaker 2: at if you've got kids or teenagers who are having

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Speaker 2: a lot of sugary drinks.

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Speaker 1: JIGLEI. In Brisbane, it's been so hot lately. It feels like,

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Speaker 1: you know, we haven't quite left summer just yet, and

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Speaker 1: a lot of you know, the ice lattes, the blended frafees,

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Speaker 1: a smoothie is that sort of thing. So we really

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Speaker 1: covered it all. We've got quite a lot of drinks,

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Speaker 1: and I must say the takeaway guide is based on

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Speaker 1: main meals and drinks. We haven't covered desserts. Desserts. We

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Speaker 1: want you to choose a dessert that you truly love

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Speaker 1: and just have a small portion of it. We don't

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Speaker 1: want you actively going out and seeking like the lowest

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Speaker 1: calorie type of thing. We really want that, you know,

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Speaker 1: that pleasure to come from something that you truly love.

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Speaker 1: So we both actively chose not to include desserts within

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Speaker 1: the guide. It really is just focused on main meals

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Speaker 1: and drinks. And then I think Susio around out the

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Speaker 1: section by just saying one more of my favorite takeaway

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Speaker 1: options that we missed, and it is something like if

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Speaker 1: you did go to sort of like a tie or

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Speaker 1: a Chinese place. It's more of a surfye option where

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Speaker 1: I look at the flavoring that's coming from like herbs

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Speaker 1: and spices. So for example, I love like basil stir

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Speaker 1: fry or I love, say, like a prawn sturfry with

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Speaker 1: some oyster sauce and some garlic, So trying to use

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Speaker 1: those herbs and flavors to flavor some of our meal

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Speaker 1: versus you know, sometimes at those you know, Chinese places,

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Speaker 1: you'll get a plum sauce or a honey soy, but

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Speaker 1: it's like deep fried. It's battered and there's like honey

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Speaker 1: smothered all over it, So not the best options. We're

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Speaker 1: looking for leaner protein, like a bit of chicken or

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Speaker 1: a bit of prawna or something in a stir fry,

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Speaker 1: so there's tons of added veggies in there. And then

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Speaker 1: I do like how the stur fries often come with

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Speaker 1: the rice on the sign, particularly if you are getting

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Speaker 1: it takeaway. That way you can actually control the portion

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Speaker 1: of rice versus if you're getting something like a stir

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Speaker 1: fry noodle. The noodle's kind of like a pad tie

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Speaker 1: or something. It's stirred throughout, and it's very very heavy,

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Speaker 1: Like there's so much noodle in there because obviously the

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Speaker 1: carbohydrate component compared to the protein and the vegetable is

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Speaker 1: so much cheaper, so it's much more affordable. So that's

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Speaker 1: why a lot of the restaurants will use so much

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Speaker 1: of the rice and noodle and then very little sort

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Speaker 1: of protein and vegetable because it is a lot more

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Speaker 1: expensive to do. So I like the stir fry options

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Speaker 1: where the rice comes on the side, and that way

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Speaker 1: you can control the amount that you're actually using or eating,

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Speaker 1: and then you can also fill up on that lean

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Speaker 1: protein and veggiet So from a fat loss and a

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Speaker 1: fullness perspective, it's absolutely one of our top favorites.

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Speaker 2: So if you are someone who enjoys food Court or

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Speaker 2: uber Eats, make sure you check out our product guide

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Speaker 2: on the nutritioncouch dot com and we look forward to

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Speaker 2: your feedback apprently.

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Speaker 1: And well, a.

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Speaker 2: Topic that came up in the media just this week,

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Speaker 2: which you and I have banged on about for quite

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Speaker 2: some time now, is perimenopause. Now, going back ten years,

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Speaker 2: we would not really talk about perimenopause, which is the

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Speaker 2: ten years or so prior to menopause, which is the

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Speaker 2: final menstrual period. And it was because, of course, Pip Edwards,

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Speaker 2: who's a one of the cool people of the universe,

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Speaker 2: was talking at a major news outlet about her quite

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Speaker 2: early perimenopause or phase, and some of the changes in

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Speaker 2: her body which she had noticed. And even though we

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Speaker 2: had discussed kind of eating for the perry and menopause

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Speaker 2: all years before on the potty, we thought that it's

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Speaker 2: such a big topic area, given so many of our

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Speaker 2: listeners are women in their forties and fifties, that it

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Speaker 2: would be worth perhaps having a little bit of a

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Speaker 2: chat around those shifts that happen, not only from a

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Speaker 2: weight control perspective, but just general health and well being,

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Speaker 2: because when your estrogen levels do start to decline, even

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Speaker 2: irrelevant of changes in the menstrual cycle, you might actually

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Speaker 2: still be having a normal period. Reductions in estrogen have

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Speaker 2: profound effects over body composition and metabolism over time, and

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Speaker 2: also how we feel, our mood, our energy, and so

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Speaker 2: some signs that I thought were worth just discussing for

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Speaker 2: anyone in that age group, because I think as we

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Speaker 2: learn more about this time, we become better at proactively

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Speaker 2: managing our health to preserve it in these years, rather

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Speaker 2: than wait until we're in our late fifties and sixties

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Speaker 2: and put on ten or fifteen kilos lost all of

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Speaker 2: our estrogen and saying, oh, we should have acted a

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Speaker 2: little bit earlier. So certainly if you notice there's a

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Speaker 2: change in your body composition, and this will resonate with

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Speaker 2: a lot of listeners. So what estrogen does is help

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Speaker 2: protect against fat depositing around the abdomen. So if you

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Speaker 2: think back to when you were, you know, eighteen twenties,

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Speaker 2: you probably had a pretty small waist. It was probably

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Speaker 2: the smallest area of your body. It probably since stride

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Speaker 2: in or if you're a bit older, you probably remember

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Speaker 2: having a tiny waist when you got married and you

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Speaker 2: haven't seen it for quite some time now. Certainly in

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Speaker 2: the forties and fifties, you'll notice a thickening around the

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Speaker 2: waist irrespective of changes in diet and exercise. So sure

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Speaker 2: you might be doing a bit less exercise, but you

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Speaker 2: may be generally eating pretty similarly and yet you still

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Speaker 2: continue to put that thickening around the waist. The other

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Speaker 2: area is sort of a thickening around the upper body,

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Speaker 2: so you get kind of that more masculine look where

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Speaker 2: you're carrying weight in your upper arm area and sort

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Speaker 2: of a thickening around there, and so that is definitely

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Speaker 2: a sign to pay attention to your estrogen levels and

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Speaker 2: c you know, is there anything proactively you can do

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Speaker 2: to help manage those hormone levels, or do you need

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Speaker 2: to change your diet to be working together with those

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Speaker 2: hormonial changes so you're not leaving yourself more prone to

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Speaker 2: weight gain. Do you also need to change your exercise regime,

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Speaker 2: so is there a way of training that will actually

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Speaker 2: be conducive to reducing that waste measurement? Do you need

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Speaker 2: to look at some specific interval type training or work

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Speaker 2: with a personal trainer, or change the weights regime so

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Speaker 2: you're not actually putting on more muscle mass and more

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00:17:11,760 --> 00:17:13,800
Speaker 2: fat mats in the wrong place, so you don't get

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Speaker 2: that really thick look through your upper body similar to

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Speaker 2: a man as they get older, because you're losing that

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Speaker 2: effect of estrogen. Other signs to be paying attention to.

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Speaker 2: If you're feeling overly fatigued. Lower estrogen can make women

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Speaker 2: feel very, very tired and irritable, and so again, if

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Speaker 2: you've noticed a profound difference in mood. And I was

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Speaker 2: speaking to a GP recently about this, and she said,

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Speaker 2: if she sees one more perimenopausal female who's put on

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Speaker 2: an antidepressant, when really the changes are hormonal and some

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Speaker 2: smart hormone replacement or management of estrogen levels would probably

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Speaker 2: protect mood. She sees it all the time. So you know,

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Speaker 2: you're going through that period of your life where there's

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Speaker 2: life changes, kids are getting old, you' getting fatigued, tired,

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Speaker 2: and yeah, you know present and get diagnosed with depress

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Speaker 2: and actually it would just proactively require from decent hormone management,

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Speaker 2: So it really is worth seeking out it a GP

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Speaker 2: and even a female GP who has a specialist interest

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Speaker 2: in women's hormones in these perimenopause or years. And I

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Speaker 2: can say myself, I recently had my own hormone profile

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Speaker 2: done and I saw one GP at the practice who

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Speaker 2: said there was nothing wrong. And I saw another one

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Speaker 2: because I was going to go and see the other

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Speaker 2: one anyway, who gave me a whole regime that was

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Speaker 2: different because she had an interest in thirty and forty

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Speaker 2: and fifty year old women going through perimenopause. So that

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00:18:30,320 --> 00:18:33,159
Speaker 2: is the specificity you need. It's a new and emerging area,

431
00:18:33,240 --> 00:18:34,800
Speaker 2: but there's a lot to be said to keep on

432
00:18:34,840 --> 00:18:37,520
Speaker 2: top of it and proactively prevent those changes in body

433
00:18:37,520 --> 00:18:40,359
Speaker 2: composition and weight gain before they're there, because as we know,

434
00:18:40,560 --> 00:18:43,000
Speaker 2: it's so much harder to get weight off, whereas it's

435
00:18:43,040 --> 00:18:45,480
Speaker 2: much easier to prevent it and change your diet and

436
00:18:45,520 --> 00:18:48,680
Speaker 2: exercise in accordance with that. So some other changes you

437
00:18:48,720 --> 00:18:51,919
Speaker 2: might notice at the hot flushes and disturb sleep. So

438
00:18:51,960 --> 00:18:54,879
Speaker 2: that's linked to the action of the petuitary gland changing

439
00:18:55,119 --> 00:18:57,520
Speaker 2: during these years, and basically the brain gets a little

440
00:18:57,520 --> 00:18:59,280
Speaker 2: bit confused and hence you wake up in the middle

441
00:18:59,280 --> 00:19:01,639
Speaker 2: of the night. Again, it's due to hormones, but it

442
00:19:01,640 --> 00:19:04,640
Speaker 2: doesn't change the factly and we can feel incredibly tired

443
00:19:04,720 --> 00:19:07,639
Speaker 2: and exhausted, and that makes it difficult to exercise, It

444
00:19:07,640 --> 00:19:09,640
Speaker 2: makes us difficult to get through the demands of our day.

445
00:19:10,000 --> 00:19:11,760
Speaker 2: So if you are noticing that. In one of our

446
00:19:11,800 --> 00:19:15,320
Speaker 2: earlier podcasts, we talked about some of the dietary interventions

447
00:19:15,359 --> 00:19:19,040
Speaker 2: that can help reduce clinically proven to help reduce hot flushes,

448
00:19:19,080 --> 00:19:22,639
Speaker 2: which largely is a Mediterranean diet or an anti inflammatory diet.

449
00:19:22,720 --> 00:19:24,840
Speaker 2: So worth going back through the episodes and listening to

450
00:19:24,880 --> 00:19:27,359
Speaker 2: that one, but certainly also being aware that that can

451
00:19:27,800 --> 00:19:31,520
Speaker 2: be part of the perimenopausal changes. And yeah, just keeping

452
00:19:31,520 --> 00:19:33,520
Speaker 2: an eye on this sleep, you know, and your iron levels,

453
00:19:33,560 --> 00:19:36,280
Speaker 2: because if you already have low iron levels, you're aready fatigued,

454
00:19:36,560 --> 00:19:40,000
Speaker 2: waking up through the night, irritable, you know, coming all

455
00:19:40,040 --> 00:19:42,240
Speaker 2: down to these hormone changes. You know, it's worth keeping

456
00:19:42,240 --> 00:19:44,520
Speaker 2: on top of things like your iron and eating the

457
00:19:44,640 --> 00:19:46,800
Speaker 2: right way and making sure you're getting enough dietary protein

458
00:19:46,840 --> 00:19:49,920
Speaker 2: and your exercise is complementing these goals because these are

459
00:19:49,920 --> 00:19:52,280
Speaker 2: all symptoms that will prevent and I would argue will

460
00:19:52,320 --> 00:19:55,720
Speaker 2: become increasingly an area of interest for women of these

461
00:19:55,760 --> 00:19:58,520
Speaker 2: ages who are looking to go through this stage optimally

462
00:19:58,960 --> 00:20:02,280
Speaker 2: rather than you know, really dealing with difficult symptoms and

463
00:20:02,720 --> 00:20:04,760
Speaker 2: the side effects of weight gain five or ten years

464
00:20:04,800 --> 00:20:05,320
Speaker 2: down the track.

465
00:20:06,040 --> 00:20:08,119
Speaker 1: And I must say Perry is one of those areas

466
00:20:08,119 --> 00:20:11,760
Speaker 1: that is so misunderstood from a house practitioner perspective, but

467
00:20:11,840 --> 00:20:14,400
Speaker 1: also even like dietitians, like we didn't really learn about

468
00:20:14,440 --> 00:20:16,760
Speaker 1: this stuff in union, since you know, talking to you

469
00:20:16,840 --> 00:20:18,480
Speaker 1: and you know, learning from you. For the last couple

470
00:20:18,520 --> 00:20:20,920
Speaker 1: of years, I've seen so many more of my women

471
00:20:21,200 --> 00:20:23,000
Speaker 1: going through Perry or saying to me like, I've put

472
00:20:23,000 --> 00:20:25,680
Speaker 1: a screening form on my intake forms, which when clients

473
00:20:25,680 --> 00:20:27,320
Speaker 1: sarenned up with me, then they send these forms back

474
00:20:27,320 --> 00:20:29,320
Speaker 1: and it says when was your last period? And I've

475
00:20:29,320 --> 00:20:30,879
Speaker 1: had so many clients. You say to me, you know,

476
00:20:30,920 --> 00:20:32,800
Speaker 1: I've never been asked that question, Like, no one's ever

477
00:20:32,840 --> 00:20:34,960
Speaker 1: asked me when my last period was. And I said,

478
00:20:35,320 --> 00:20:37,440
Speaker 1: clients like, oh, you've had two in the last eight months,

479
00:20:37,440 --> 00:20:39,359
Speaker 1: like you'd you thought about perry or you know, has

480
00:20:39,400 --> 00:20:41,000
Speaker 1: it always been a regular And they're like, no, it's

481
00:20:41,040 --> 00:20:43,320
Speaker 1: like clockwork, but in the last year or two it's

482
00:20:43,359 --> 00:20:46,000
Speaker 1: been really really infrequent. And then you probe a little

483
00:20:46,000 --> 00:20:47,720
Speaker 1: bit more and it's like, oh, yeah, some of that

484
00:20:47,760 --> 00:20:50,800
Speaker 1: weight gain why they're seeing me originally is there. You know,

485
00:20:51,000 --> 00:20:53,119
Speaker 1: their energy's dropped. Like you said, the night sweats, the

486
00:20:53,119 --> 00:20:55,480
Speaker 1: hot flushes, there's some of the biggest symptoms as well.

487
00:20:55,680 --> 00:20:57,280
Speaker 1: And then they go and get they get their labs

488
00:20:57,280 --> 00:20:59,280
Speaker 1: done with a doctor and the doctor goes, oh, everything's normal,

489
00:20:59,320 --> 00:21:00,920
Speaker 1: don't even worry about it. You know, you've got another

490
00:21:00,920 --> 00:21:03,919
Speaker 1: five years ahead of you. But that peri menopause phase

491
00:21:04,000 --> 00:21:06,440
Speaker 1: can last up to ten years. And so I think

492
00:21:06,560 --> 00:21:09,000
Speaker 1: having this conversation today, and like you said, we don't

493
00:21:09,080 --> 00:21:10,600
Speaker 1: much want to go into the nitty grity of the

494
00:21:10,680 --> 00:21:13,520
Speaker 1: nutrition behind it. We just want women to hear and

495
00:21:13,680 --> 00:21:17,080
Speaker 1: understand pery is a real thing. The symptoms are a

496
00:21:17,160 --> 00:21:19,720
Speaker 1: real thing. What you're going through is valid, and like

497
00:21:19,800 --> 00:21:22,160
Speaker 1: you said, I've also had a lot of clients we'll

498
00:21:22,200 --> 00:21:25,920
Speaker 1: go on antidepressants and something like HRT together when as

499
00:21:25,960 --> 00:21:27,639
Speaker 1: you said it, it can be properly managed through a

500
00:21:27,680 --> 00:21:30,440
Speaker 1: little bit of medication and you know, some good lifestyle

501
00:21:30,480 --> 00:21:33,480
Speaker 1: and nutrition strategies. Perhaps we may may or may not

502
00:21:33,800 --> 00:21:35,399
Speaker 1: be able to avoid the use of some of these

503
00:21:35,440 --> 00:21:39,119
Speaker 1: antidepressants altogether. So it's really finding a team, not just

504
00:21:39,160 --> 00:21:42,080
Speaker 1: a GP, a good dietician, a good trainer, because trying

505
00:21:42,119 --> 00:21:45,400
Speaker 1: to do some resistance or weight based training or maintain

506
00:21:45,480 --> 00:21:48,080
Speaker 1: that muscle mass as you're going through these bigger hormoneal

507
00:21:48,200 --> 00:21:50,199
Speaker 1: years is one of the key strategies that we know,

508
00:21:50,560 --> 00:21:54,080
Speaker 1: plus optimizing your nutrition, plus getting a really good hormone

509
00:21:54,080 --> 00:21:56,440
Speaker 1: focused GP as well, and can take some digging. Now,

510
00:21:56,440 --> 00:21:58,679
Speaker 1: I don't know too many in my area either. I

511
00:21:58,720 --> 00:22:00,440
Speaker 1: know you've linked in with a few suits, but it's

512
00:22:00,480 --> 00:22:02,879
Speaker 1: really something that you have to have a special interest

513
00:22:02,960 --> 00:22:05,199
Speaker 1: in and do a little bit I guess further training.

514
00:22:05,200 --> 00:22:07,639
Speaker 1: And it's definitely not something as dieticians we learned a

515
00:22:07,680 --> 00:22:09,480
Speaker 1: lot of in university. Is it No?

516
00:22:09,560 --> 00:22:11,200
Speaker 2: And I think it really comes down to this shift

517
00:22:11,200 --> 00:22:15,000
Speaker 2: towards positive aging, because the more we become aware of

518
00:22:15,200 --> 00:22:17,879
Speaker 2: people living longer lives, particularly in these generations. You know,

519
00:22:17,920 --> 00:22:20,040
Speaker 2: a lot of time spent in the seventies eighties was

520
00:22:20,080 --> 00:22:22,520
Speaker 2: about disease prevention and then disease management. So a lot

521
00:22:22,520 --> 00:22:24,520
Speaker 2: of people had heart disease, they had type two diabetes,

522
00:22:24,840 --> 00:22:26,720
Speaker 2: whereas now if people are living, you know, they're in

523
00:22:26,720 --> 00:22:28,359
Speaker 2: their fifties and they're going to live into their eighties

524
00:22:28,400 --> 00:22:30,720
Speaker 2: and nineties, not only do they want to have a

525
00:22:30,760 --> 00:22:32,840
Speaker 2: long life, they want to have a healthy life. And

526
00:22:32,880 --> 00:22:35,520
Speaker 2: that comes down to looking after your weight, It comes

527
00:22:35,560 --> 00:22:37,679
Speaker 2: down to making sure your bones are in good condition,

528
00:22:38,119 --> 00:22:41,040
Speaker 2: it comes down to what is the best diet to

529
00:22:41,080 --> 00:22:43,920
Speaker 2: promote longevity. You know, all these sort of positive aging

530
00:22:43,960 --> 00:22:47,240
Speaker 2: angle rather than disease management once it's there and is

531
00:22:47,240 --> 00:22:48,919
Speaker 2: a problem. So I think it's a real shift. And

532
00:22:48,960 --> 00:22:52,040
Speaker 2: indeed in psychology, the shift towards positive psychology, which is

533
00:22:52,080 --> 00:22:56,520
Speaker 2: about optimizing life and well being, has been a real shift,

534
00:22:56,640 --> 00:22:58,440
Speaker 2: and we're starting to see that in the world of nutrition,

535
00:22:58,480 --> 00:23:01,960
Speaker 2: where it's not about diseases once they're there, it's about

536
00:23:02,000 --> 00:23:04,199
Speaker 2: prevention and optimizing And some of the clients who have

537
00:23:04,240 --> 00:23:06,440
Speaker 2: done best on my programs have been you know, I

538
00:23:06,480 --> 00:23:08,320
Speaker 2: had a woman and who was in her mid eighties

539
00:23:08,880 --> 00:23:12,800
Speaker 2: and she wanted to keep healthy and fit and mobile

540
00:23:12,880 --> 00:23:15,000
Speaker 2: as long as possible, you know, And that's a perfect

541
00:23:15,040 --> 00:23:18,919
Speaker 2: example of positive aging. It's not about managing disease states

542
00:23:18,960 --> 00:23:21,280
Speaker 2: once it's there. It's about and we talk a lot

543
00:23:21,280 --> 00:23:23,560
Speaker 2: about weight, and we're obviously sensitive that people, you know,

544
00:23:24,000 --> 00:23:26,320
Speaker 2: are sort of at the moment or in general, quite

545
00:23:26,400 --> 00:23:29,160
Speaker 2: anti diet culture and weight loss. But what I will

546
00:23:29,200 --> 00:23:31,560
Speaker 2: say is that there's a functionality aspect of keeping your

547
00:23:31,560 --> 00:23:34,440
Speaker 2: body in good condition. And it's not about aesthetically saying

548
00:23:34,520 --> 00:23:36,320
Speaker 2: you wanting to be a size ten. It's about saying,

549
00:23:36,320 --> 00:23:37,959
Speaker 2: this is a body who can climb a mountain if

550
00:23:38,000 --> 00:23:40,240
Speaker 2: it wants to, or it's going to be healthy enough

551
00:23:40,280 --> 00:23:42,000
Speaker 2: to not need a hip and knee replacement at the

552
00:23:42,000 --> 00:23:44,879
Speaker 2: age of fifty, or you know, rather than you know,

553
00:23:44,880 --> 00:23:47,720
Speaker 2: putting a holt to perian menopause or weight gain so

554
00:23:47,760 --> 00:23:50,080
Speaker 2: you're not twenty thirty kilos heavier when you get into

555
00:23:50,119 --> 00:23:52,200
Speaker 2: your sixties. You know, to me, these are just all

556
00:23:52,280 --> 00:23:55,119
Speaker 2: simple steps towards positive aging. And if we have the

557
00:23:55,160 --> 00:23:58,040
Speaker 2: resources and the time and the scientific understanding, why would

558
00:23:58,040 --> 00:24:00,359
Speaker 2: we not try and get these women in the best

559
00:24:00,359 --> 00:24:02,920
Speaker 2: physical shape as they move through their forties and fifties,

560
00:24:03,080 --> 00:24:05,439
Speaker 2: because when you feel good, you know, life is just

561
00:24:05,440 --> 00:24:07,600
Speaker 2: a whole lot easier. Let alone, you know the disease

562
00:24:07,640 --> 00:24:09,919
Speaker 2: prevention aspect of it. So I think this is an

563
00:24:10,000 --> 00:24:12,879
Speaker 2: incredible area for growth of women, given that we're so

564
00:24:13,000 --> 00:24:15,439
Speaker 2: well read and educated. But you're right, there's still a

565
00:24:15,440 --> 00:24:16,919
Speaker 2: lot of work to be done in terms of what

566
00:24:16,960 --> 00:24:19,280
Speaker 2: are best models or practice or the number of doctors

567
00:24:19,320 --> 00:24:21,720
Speaker 2: who are proactively managing the hormones and working in with

568
00:24:21,760 --> 00:24:24,760
Speaker 2: dieticians who have a special interest in this area, so

569
00:24:24,800 --> 00:24:28,480
Speaker 2: we can use regimes like fasting regimes or like certain

570
00:24:28,840 --> 00:24:33,280
Speaker 2: macro nutrient profiles or whatever that the appropriate intervention is

571
00:24:33,320 --> 00:24:36,520
Speaker 2: for individuals to help them be their best selves as

572
00:24:36,520 --> 00:24:38,840
Speaker 2: they go through these years and not just be a

573
00:24:38,920 --> 00:24:41,520
Speaker 2: victim of menopause or weight gain and the side effects

574
00:24:41,560 --> 00:24:42,119
Speaker 2: that come from it.

575
00:24:42,200 --> 00:24:45,119
Speaker 3: I understand. So our key, I guess focus today was

576
00:24:45,200 --> 00:24:47,560
Speaker 3: really to get out the symptoms of perimenopaorse and just

577
00:24:47,600 --> 00:24:50,760
Speaker 3: start the conversation and normalize it, because it can start

578
00:24:51,000 --> 00:24:53,439
Speaker 3: from your late thirties or your early forties, like some

579
00:24:53,480 --> 00:24:55,280
Speaker 3: people do go into early parent I think one of

580
00:24:55,320 --> 00:24:57,600
Speaker 3: the most important things that I learned from talking to

581
00:24:57,640 --> 00:25:00,280
Speaker 3: a GP was have a chat with your mom still

582
00:25:00,280 --> 00:25:02,360
Speaker 3: around us, and you know when did they go through

583
00:25:02,359 --> 00:25:04,040
Speaker 3: perry or when did they go through menopause?

584
00:25:04,119 --> 00:25:06,120
Speaker 1: Because I had a client and she was thirty nine

585
00:25:06,119 --> 00:25:08,199
Speaker 1: and she's going through early perry, and she said, I

586
00:25:08,240 --> 00:25:10,119
Speaker 1: only knew this because my mom went through it at

587
00:25:10,160 --> 00:25:12,359
Speaker 1: thirty seven, and I thought, oh wow. Like the doctor

588
00:25:12,600 --> 00:25:14,720
Speaker 1: was like, no, your labs are fine, You're fine, You're fine,

589
00:25:14,720 --> 00:25:16,280
Speaker 1: You're fine, You're fine, and she's like, if I hear

590
00:25:16,320 --> 00:25:18,399
Speaker 1: one more doctor tell me that I'm fine when I

591
00:25:18,480 --> 00:25:21,240
Speaker 1: know that things aren't fine. So it's really important to

592
00:25:21,400 --> 00:25:23,879
Speaker 1: listen to your own body and get someone else to

593
00:25:23,960 --> 00:25:26,120
Speaker 1: kind of validate things for you. If you know things

594
00:25:26,119 --> 00:25:28,480
Speaker 1: aren't right, if you know things are changing. You might

595
00:25:28,520 --> 00:25:30,600
Speaker 1: not be in full blown menopause yet, but there's so

596
00:25:30,720 --> 00:25:33,440
Speaker 1: much we can do before you do hit that stage,

597
00:25:33,480 --> 00:25:36,280
Speaker 1: like Susie said, and then moving on Zuzi to our

598
00:25:36,560 --> 00:25:39,960
Speaker 1: last topic for the episode is alistic question is really

599
00:25:40,000 --> 00:25:42,760
Speaker 1: about surviving the holiday period with well, I feel like

600
00:25:42,760 --> 00:25:44,440
Speaker 1: we just had school holidays and I feel like school

601
00:25:44,440 --> 00:25:47,720
Speaker 1: holidays are coming up again, coupled with Easter there's a

602
00:25:47,720 --> 00:25:49,800
Speaker 1: lot of socializing, there's a lot of food, there's a

603
00:25:49,800 --> 00:25:51,960
Speaker 1: lot of juggler around. So I'm going to give my

604
00:25:52,040 --> 00:25:54,400
Speaker 1: top tips for our listeners today, and my first one

605
00:25:54,440 --> 00:25:55,960
Speaker 1: is to always have a plan. Like I had a

606
00:25:55,960 --> 00:25:58,560
Speaker 1: client say to me today, I'm scared about Eastern next week.

607
00:25:58,600 --> 00:26:00,640
Speaker 1: And I said, what's there to be scared about? She said,

608
00:26:00,680 --> 00:26:02,600
Speaker 1: what are you scared about? She said, just all the food.

609
00:26:02,960 --> 00:26:04,439
Speaker 1: And I said, it's only her and a hubby that

610
00:26:04,480 --> 00:26:06,320
Speaker 1: live in the house. And I said, well, if you

611
00:26:06,359 --> 00:26:08,199
Speaker 1: don't buy it, the temptation is not there. If you're

612
00:26:08,200 --> 00:26:10,439
Speaker 1: gonna buy four packets of Hot Cross buns and bags

613
00:26:10,440 --> 00:26:12,600
Speaker 1: and bags and bags of Easter eggs, I would be

614
00:26:12,600 --> 00:26:15,879
Speaker 1: scared too, because we will only have a certain amount

615
00:26:15,880 --> 00:26:18,560
Speaker 1: of willpower. So really having a bit of a plan

616
00:26:18,760 --> 00:26:21,119
Speaker 1: and just not going crazy on those things. Even if

617
00:26:21,119 --> 00:26:22,720
Speaker 1: you want to do the Easter hunt for the kids,

618
00:26:22,920 --> 00:26:24,920
Speaker 1: choose some other things to add into the Easter hunt

619
00:26:24,960 --> 00:26:26,959
Speaker 1: as well. Get them to paint some actual you know,

620
00:26:27,040 --> 00:26:29,159
Speaker 1: like toy eggs to add into the Easter hunt. I

621
00:26:29,160 --> 00:26:31,000
Speaker 1: add some toys and as well. It doesn't always have

622
00:26:31,040 --> 00:26:34,800
Speaker 1: to be just chocolate. So I think not buying excessive

623
00:26:34,840 --> 00:26:37,800
Speaker 1: amounts of these things is always a great option and

624
00:26:37,920 --> 00:26:39,639
Speaker 1: lighten the load that day if you're going out for

625
00:26:39,640 --> 00:26:41,679
Speaker 1: a big Easter lunch, or you know you've got a

626
00:26:41,720 --> 00:26:43,560
Speaker 1: thing booked in for you know, the good Friday, the

627
00:26:43,560 --> 00:26:45,560
Speaker 1: East of Saturday, two things on Easter Sunday, that a

628
00:26:45,560 --> 00:26:48,280
Speaker 1: couple of friends things on Easter Monday. Lighten the load

629
00:26:48,320 --> 00:26:50,240
Speaker 1: a little bit. It's okay to have a lighter dinner

630
00:26:50,320 --> 00:26:52,160
Speaker 1: or a lighter breakfast if you know you're going out

631
00:26:52,200 --> 00:26:54,680
Speaker 1: for a heavier meal that day. And the last thing

632
00:26:54,680 --> 00:26:57,440
Speaker 1: that I know Ossie's Love is a drink Susie or

633
00:26:57,480 --> 00:27:00,520
Speaker 1: a big drinking culture, it's almost normalized to binge drink

634
00:27:00,560 --> 00:27:03,200
Speaker 1: in our culture, to have kind of excessive amounts of alcohol.

635
00:27:03,440 --> 00:27:05,720
Speaker 1: So really set yourself a drink limit or a hard

636
00:27:05,760 --> 00:27:07,480
Speaker 1: limit to say, you know, I'm going to enjoy a

637
00:27:07,480 --> 00:27:10,359
Speaker 1: few wines on the Friday night party at my friend's house,

638
00:27:10,520 --> 00:27:12,680
Speaker 1: but then nothing across the weekend, or you know, I'm

639
00:27:12,680 --> 00:27:14,040
Speaker 1: going to go out and I'm going to have two

640
00:27:14,160 --> 00:27:16,199
Speaker 1: wines only and then to the next day and then

641
00:27:16,240 --> 00:27:18,359
Speaker 1: I'm done. So really sort of having a limit in

642
00:27:18,440 --> 00:27:21,120
Speaker 1: mind when it comes to alcohol is a really powerful thing.

643
00:27:21,160 --> 00:27:23,439
Speaker 1: You can do from a health perspective, but also it's

644
00:27:23,440 --> 00:27:25,000
Speaker 1: just going to make you feel so much better the

645
00:27:25,040 --> 00:27:27,000
Speaker 1: next day if you're not, you know, rotten and hungover

646
00:27:27,240 --> 00:27:29,360
Speaker 1: and cranky at the world. So I'm a big fan

647
00:27:29,400 --> 00:27:31,480
Speaker 1: of setting a drink limit, particularly with a lot of

648
00:27:31,480 --> 00:27:33,359
Speaker 1: this sort of socializing around lately.

649
00:27:33,640 --> 00:27:35,360
Speaker 2: Yeah, and this came up for me because I'd had

650
00:27:35,359 --> 00:27:37,879
Speaker 2: several clients recently who had had social events on the

651
00:27:37,880 --> 00:27:40,199
Speaker 2: weekend and were complaining, you know, how hard it was

652
00:27:40,240 --> 00:27:42,680
Speaker 2: and how they over ate, and to a certain extent,

653
00:27:42,680 --> 00:27:45,280
Speaker 2: surely there will always be situations where we end up hungry,

654
00:27:45,640 --> 00:27:48,040
Speaker 2: there's not great food around, and we eat too much.

655
00:27:48,080 --> 00:27:50,320
Speaker 2: You know, you're human, No one expects you to be perfect.

656
00:27:50,640 --> 00:27:53,320
Speaker 2: But what I would say is that you really do

657
00:27:53,480 --> 00:27:56,920
Speaker 2: have a lot of control over managing that. So if

658
00:27:56,960 --> 00:27:59,239
Speaker 2: you go to an event hungry, you're setting yourself up

659
00:27:59,240 --> 00:28:02,080
Speaker 2: for failium because if you think about it, leanne the

660
00:28:02,200 --> 00:28:05,040
Speaker 2: chance you're going to go to a catered function or

661
00:28:05,080 --> 00:28:08,080
Speaker 2: an event with family and there's enough salad and vege

662
00:28:08,119 --> 00:28:11,240
Speaker 2: in healthy food on hand and not loads of chips

663
00:28:11,280 --> 00:28:14,199
Speaker 2: and dips and snacks and chocolate is probably slim to none.

664
00:28:14,359 --> 00:28:17,639
Speaker 2: So you're going into that environment, hoping for the best,

665
00:28:17,760 --> 00:28:19,879
Speaker 2: but not prepared for the worst. So you've got to

666
00:28:19,920 --> 00:28:22,200
Speaker 2: eat before you go and not be starving and take

667
00:28:22,240 --> 00:28:24,240
Speaker 2: the edge off because as soon as you're not hungry,

668
00:28:24,560 --> 00:28:27,399
Speaker 2: you'll be more in control to make mindful decisions. And

669
00:28:27,440 --> 00:28:29,280
Speaker 2: you have to assume there won't be stuff there, so

670
00:28:29,320 --> 00:28:31,800
Speaker 2: take it with you, you know, take a roast, vegetable salad,

671
00:28:31,880 --> 00:28:34,359
Speaker 2: take some leafy greens with you, and really try and

672
00:28:34,480 --> 00:28:38,040
Speaker 2: focus on the healthy as options that are there and available,

673
00:28:38,400 --> 00:28:40,880
Speaker 2: and then when it comes to things that aren't so healthy,

674
00:28:41,360 --> 00:28:43,560
Speaker 2: keep mindful. You know, you don't have to eat twenty

675
00:28:43,600 --> 00:28:45,760
Speaker 2: easter eggs because they're there and you're giving yourself permission

676
00:28:45,800 --> 00:28:47,920
Speaker 2: to This is a lot in your control. So I

677
00:28:47,920 --> 00:28:51,000
Speaker 2: think go with a plan when it comes to Easter eggs.

678
00:28:51,040 --> 00:28:52,640
Speaker 2: I like clients to have a bit of a rule.

679
00:28:52,800 --> 00:28:55,120
Speaker 2: So I think that you know, if you have your

680
00:28:55,160 --> 00:28:57,800
Speaker 2: favorite buddy, whatever it is, if it's a lint dark

681
00:28:57,960 --> 00:29:01,760
Speaker 2: or you know, hazel nut or whatever your favorite chocolate is,

682
00:29:02,520 --> 00:29:04,880
Speaker 2: have it on Easter Sunday and enjoy it and that's it.

683
00:29:05,320 --> 00:29:08,560
Speaker 2: But what people do, as you've described, is they buy

684
00:29:08,720 --> 00:29:11,120
Speaker 2: all this extra stuff and then get annoyed at themselves

685
00:29:11,120 --> 00:29:14,280
Speaker 2: when they eat it. Now, leanne The Easter eggs in

686
00:29:14,320 --> 00:29:17,080
Speaker 2: Australia are so boring.

687
00:29:16,840 --> 00:29:18,960
Speaker 1: And expensive and not expensive.

688
00:29:18,560 --> 00:29:21,160
Speaker 2: They are hideously overpriced. I just have to go and

689
00:29:21,200 --> 00:29:23,960
Speaker 2: shoot something for the paper and I bought one hundred

690
00:29:23,960 --> 00:29:25,440
Speaker 2: dollars worth of East Egaks and let me tell you,

691
00:29:25,520 --> 00:29:27,720
Speaker 2: there wasn't that many there. We are so ripped off

692
00:29:27,800 --> 00:29:30,840
Speaker 2: for a start. Second, the East Eaks have not changed

693
00:29:30,880 --> 00:29:34,240
Speaker 2: in ten years. They are so boring. Like how excited

694
00:29:34,280 --> 00:29:36,600
Speaker 2: can you be about Cabri's chocolate. It's the same stuff

695
00:29:36,760 --> 00:29:39,719
Speaker 2: every year, So let's not put too much, you know,

696
00:29:39,840 --> 00:29:41,440
Speaker 2: focus on what it is. And I want you to

697
00:29:41,480 --> 00:29:43,520
Speaker 2: really take time to think about what you're craving and

698
00:29:43,560 --> 00:29:46,120
Speaker 2: what you enjoy most we've spoken before. I like the

699
00:29:46,240 --> 00:29:48,080
Speaker 2: I've got some here. When are they those eggs with

700
00:29:48,160 --> 00:29:50,560
Speaker 2: the Ferrero in it? I love those? Yeah, And so

701
00:29:50,600 --> 00:29:52,920
Speaker 2: I'll have a Ferrero bunny on Easter. But I think

702
00:29:53,000 --> 00:29:55,040
Speaker 2: we often set ourselves up for foul by buying too

703
00:29:55,120 --> 00:29:57,160
Speaker 2: much and then getting annoyed. So you've got to have

704
00:29:57,240 --> 00:29:58,880
Speaker 2: it at Easter and then get rid of it, keep

705
00:29:58,880 --> 00:30:00,600
Speaker 2: it out of sight. Of course, you're going to keep

706
00:30:00,640 --> 00:30:02,479
Speaker 2: munching on mini eggs. If they're in front of you,

707
00:30:02,560 --> 00:30:04,120
Speaker 2: put them away and then think, oh, I might have

708
00:30:04,120 --> 00:30:06,160
Speaker 2: a cup of tea and a couple that's in moderation,

709
00:30:06,360 --> 00:30:10,040
Speaker 2: because that's certainly a way of incorporating some regular chocolate

710
00:30:10,160 --> 00:30:12,480
Speaker 2: in terms of discretionary calories. But I think it's a

711
00:30:12,520 --> 00:30:14,920
Speaker 2: decision at this time whether to let yourself go and

712
00:30:14,960 --> 00:30:19,360
Speaker 2: stuff your face or have some mindful enjoyment. And really,

713
00:30:19,400 --> 00:30:21,040
Speaker 2: you know, the other thing I've noticed with my client's

714
00:30:21,080 --> 00:30:23,480
Speaker 2: food diaries recently is it doesn't matter what day of

715
00:30:23,520 --> 00:30:26,960
Speaker 2: the week it is. There's every meal breakfast, morning tea, lunch,

716
00:30:27,040 --> 00:30:29,560
Speaker 2: afternoon tea, even though they might have had a bigger lunch.

717
00:30:29,600 --> 00:30:32,560
Speaker 2: So certainly over the Easter break, if you're having a

718
00:30:32,600 --> 00:30:34,880
Speaker 2: bigger meal, you don't need your snacks. You know, if

719
00:30:34,880 --> 00:30:37,160
Speaker 2: you've had a massive chocolate bindo all afternoon, you probably

720
00:30:37,200 --> 00:30:39,800
Speaker 2: only need a light salad for dinner. So the art

721
00:30:39,840 --> 00:30:43,120
Speaker 2: of compensation is the other key, just not giving yourself

722
00:30:43,360 --> 00:30:45,680
Speaker 2: to over eat for the sake of it. And finally,

723
00:30:45,720 --> 00:30:48,720
Speaker 2: but most Importantlylyanne, there's about twelve public holidays in a row.

724
00:30:49,280 --> 00:30:51,640
Speaker 2: You've got time, more time to move and exercise than

725
00:30:51,640 --> 00:30:53,560
Speaker 2: ever before, so there is no excuse to not do

726
00:30:53,600 --> 00:30:56,280
Speaker 2: at least two walks a day, because the more you move,

727
00:30:56,360 --> 00:30:58,720
Speaker 2: the better it is for blood glucose control, the better

728
00:30:58,760 --> 00:31:01,120
Speaker 2: it is for weight control. Feel more in control of

729
00:31:01,160 --> 00:31:03,120
Speaker 2: your health and your food choices. And if you're sitting

730
00:31:03,160 --> 00:31:05,720
Speaker 2: around just slobbing around eating, and there is no excuse

731
00:31:05,760 --> 00:31:07,520
Speaker 2: not to be moving over the Easter break, So by

732
00:31:07,560 --> 00:31:09,880
Speaker 2: all means, have your bunnies, enjoy it, but don't give

733
00:31:09,880 --> 00:31:12,200
Speaker 2: yourself permission to gorge on chocolate just because it's the

734
00:31:12,200 --> 00:31:14,760
Speaker 2: Easter which comes every year and it's the same boring

735
00:31:14,840 --> 00:31:16,920
Speaker 2: chocolate Easter eggs year in, year out.

736
00:31:17,040 --> 00:31:18,959
Speaker 1: And I also in regards to the workplace, because I've

737
00:31:18,960 --> 00:31:20,480
Speaker 1: had a couple of clients that say, oh, you know.

738
00:31:20,400 --> 00:31:23,040
Speaker 3: There's big buckets of Easter eggs at work. We were

739
00:31:23,640 --> 00:31:26,160
Speaker 3: remove it from a situation like that. If you're sitting

740
00:31:26,200 --> 00:31:28,040
Speaker 3: in like a chair office space and there's like a

741
00:31:28,040 --> 00:31:30,480
Speaker 3: big bowl of Easter ex right in front of you,

742
00:31:30,520 --> 00:31:31,880
Speaker 3: pick it up and move it to the other side

743
00:31:31,880 --> 00:31:34,000
Speaker 3: of the room, like it's sitting on your desk, you

744
00:31:34,040 --> 00:31:36,720
Speaker 3: will eat five, ten, twenty thirty. I don't know how

745
00:31:36,760 --> 00:31:39,720
Speaker 3: many of those Easter exit's in your environment. You're far

746
00:31:39,840 --> 00:31:42,120
Speaker 3: more likely to eat it after you've had a couple

747
00:31:42,200 --> 00:31:45,440
Speaker 3: of stressful meetings or client calls or whatever it might be,

748
00:31:45,480 --> 00:31:48,000
Speaker 3: so your willpower wears down throughout the side of the day.

749
00:31:48,040 --> 00:31:49,960
Speaker 3: You might think, oh, I can handle looking at that

750
00:31:50,000 --> 00:31:52,600
Speaker 3: bowl of easter ex all day long, but really, once

751
00:31:52,640 --> 00:31:55,000
Speaker 3: it gets about two three four pm, you're not going

752
00:31:55,040 --> 00:31:57,200
Speaker 3: to have as much WheelPower as ideally you'd want. So

753
00:31:57,280 --> 00:31:59,959
Speaker 3: help yourself out. You're not taking you're not throwing them all.

754
00:32:00,240 --> 00:32:02,520
Speaker 3: You're just moving them to another area where they're out

755
00:32:02,520 --> 00:32:04,560
Speaker 3: of side a bit, or you physically have to get

756
00:32:04,640 --> 00:32:06,280
Speaker 3: up and walk across the room to have them. If

757
00:32:06,320 --> 00:32:08,320
Speaker 3: it's on your desk in front of you, or if

758
00:32:08,360 --> 00:32:11,000
Speaker 3: the office staff room is like right there next to you,

759
00:32:11,000 --> 00:32:12,640
Speaker 3: maybe see if you can hot desk for the day

760
00:32:12,680 --> 00:32:15,320
Speaker 3: and move somewhere else, or just even go into the

761
00:32:15,360 --> 00:32:17,200
Speaker 3: staff room and package up some of that stuff. A

762
00:32:17,200 --> 00:32:20,320
Speaker 3: lot of places where you work in big shared hospitals

763
00:32:20,320 --> 00:32:22,680
Speaker 3: with big shared kitchens and that sort of thing, we'll

764
00:32:22,680 --> 00:32:25,360
Speaker 3: have just hot cross bards and chocolates just sitting around

765
00:32:25,400 --> 00:32:27,920
Speaker 3: for weeks on end. So pack up some of that stuff,

766
00:32:27,960 --> 00:32:29,440
Speaker 3: put it in the fridge, put in the cupboard, put

767
00:32:29,440 --> 00:32:31,200
Speaker 3: a note on the table saying, hey, it's still there,

768
00:32:31,240 --> 00:32:33,280
Speaker 3: it's up in the cupboard, but just don't leave yourself

769
00:32:33,320 --> 00:32:35,520
Speaker 3: into temptation. If you're going to walk into that shared

770
00:32:35,760 --> 00:32:38,800
Speaker 3: kitchen space three, four, ten times a day, your far

771
00:32:38,920 --> 00:32:41,120
Speaker 3: more like you just grab it and eat it mindlessly

772
00:32:41,200 --> 00:32:42,920
Speaker 3: for the sake of doing that. So think about your

773
00:32:43,040 --> 00:32:46,080
Speaker 3: environment this holiday period as well, because I think for

774
00:32:46,120 --> 00:32:47,480
Speaker 3: a lot of it's that really matters, the.

775
00:32:47,400 --> 00:32:51,080
Speaker 1: Most true, true, true. And of course, happy Easter, Happy Easter. Here,

776
00:32:51,080 --> 00:32:53,640
Speaker 1: we don't want we ended up. Let's end a positive.

777
00:32:53,640 --> 00:32:55,920
Speaker 1: What's your favorite Easter egg? Is it there for everyone? No?

778
00:32:56,080 --> 00:32:59,440
Speaker 2: Actually, my favorite one is the Marble Bunny. Is it's

779
00:32:59,480 --> 00:33:01,720
Speaker 2: hard to find and they don't have a caramel Marble

780
00:33:01,760 --> 00:33:04,680
Speaker 2: Bunny this year. I'm really upset. But they're hard to find,

781
00:33:04,760 --> 00:33:07,680
Speaker 2: but a marble Cabri Bunny and they're quite small. Ah,

782
00:33:07,760 --> 00:33:10,040
Speaker 2: I think they're like forty fifty grams maybe sixty. But

783
00:33:10,040 --> 00:33:13,200
Speaker 2: they're pretty portion controlled, so after anything, portion controller, I'm

784
00:33:13,200 --> 00:33:13,800
Speaker 2: a big fan of.

785
00:33:13,960 --> 00:33:16,680
Speaker 1: Yeah. And my favorite one, just to add into the mix,

786
00:33:16,840 --> 00:33:19,200
Speaker 1: I found these ones last year at Aldi. Are that

787
00:33:19,320 --> 00:33:21,200
Speaker 1: Monster Roths brand, you know, the brand that we love

788
00:33:21,240 --> 00:33:23,160
Speaker 1: of the dark chocolate. They do these little Easter eggs,

789
00:33:23,160 --> 00:33:24,760
Speaker 1: and they do a dark chocolate one and the little

790
00:33:24,760 --> 00:33:27,080
Speaker 1: hazel not one. They're very small, but a little baggy

791
00:33:27,080 --> 00:33:29,040
Speaker 1: of them is like two dollars ninety nine, so you know,

792
00:33:29,080 --> 00:33:31,000
Speaker 1: compared to the Cabrio ones which are like five six

793
00:33:31,040 --> 00:33:34,040
Speaker 1: seven dollars ridiculously priced, these little Audi ones are really

794
00:33:34,080 --> 00:33:36,360
Speaker 1: good and the quality of them is just delicious, Like

795
00:33:36,360 --> 00:33:38,200
Speaker 1: they like melt in your mouth, like it reminds you

796
00:33:38,240 --> 00:33:39,760
Speaker 1: of Linch chocolate. I'm not a big fan of like

797
00:33:39,800 --> 00:33:42,360
Speaker 1: Cabria type chocolate. I much a further linto it feels

798
00:33:42,400 --> 00:33:44,280
Speaker 1: like the chocolate's more melting in your mouth. To me,

799
00:33:44,360 --> 00:33:46,840
Speaker 1: that's something that I enjoy much more. So go check

800
00:33:46,840 --> 00:33:49,080
Speaker 1: out the little Easter eggs available at Aldi. I'm pretty

801
00:33:49,080 --> 00:33:51,360
Speaker 1: sure they're off the top of my head. That Monster

802
00:33:51,520 --> 00:33:53,800
Speaker 1: Roths is the brand I think, and the hazel ones

803
00:33:53,800 --> 00:33:56,560
Speaker 1: are just divine. So we'll end on a positive nut, Suzi.

804
00:33:56,720 --> 00:34:00,360
Speaker 2: We will exactly enjoy your favorite treats in moderation feast.

805
00:34:00,760 --> 00:34:02,200
Speaker 1: All right, Well, that runs us to the end of

806
00:34:02,200 --> 00:34:05,000
Speaker 1: the Nutrition Catcher another Sunday. If you haven't done so already,

807
00:34:05,000 --> 00:34:07,200
Speaker 1: we would love if you subscribe to the podcast and

808
00:34:07,280 --> 00:34:09,960
Speaker 1: don't forget. Our brand new Takeaway Guide is available on

809
00:34:10,000 --> 00:34:13,840
Speaker 1: our website, the nutritioncouch dot com. If you click under

810
00:34:13,920 --> 00:34:16,080
Speaker 1: the store tab and then you'll see it. It's the

811
00:34:16,120 --> 00:34:19,160
Speaker 1: tnc Takeaway Guide, which retails for twenty four ninety nine.

812
00:34:19,200 --> 00:34:21,400
Speaker 1: We would love your support. You can even buy it

813
00:34:21,440 --> 00:34:23,319
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
00:34:24,680 --> 00:34:27,040
Speaker 1: email onto them rather than buying them six bags and

816
00:34:27,120 --> 00:34:29,640
Speaker 1: Cabot Easter eggs. But just a takeaway guard, I'm sure

817
00:34:29,640 --> 00:34:32,000
Speaker 1: they will be forever grateful. Enjoy a week, guys. We

818
00:34:32,040 --> 00:34:33,400
Speaker 1: will catch you on the next episode.

819
00:34:33,520 --> 00:34:34,200
Speaker 2: Have a great week.