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Speaker 1: Do you drink enough water or do you even know

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Speaker 1: how much is enough? Or do you think that if

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Speaker 1: you drink enough water or drink more water it should

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Speaker 1: help with weightless? Today on the Nutrition Couch Podcast, we

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Speaker 1: are going to talk about all things water and specifically

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Speaker 1: will it help with the batloss. Hi, I'm Susie Burrow

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Speaker 1: lean Ward and as two of us jays leading dieticians

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Speaker 1: who specialized in evidence based nutrition, we bring you the

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Speaker 1: Nutrition Couch Podcast, a bi weekly chat on everything that

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Speaker 1: is new in the world of food, diets and nutrition,

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Speaker 1: as well as water and weight loss. Today we discuss

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Speaker 1: the latest research on foods that have a very close

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Speaker 1: link to developing some types of cancer and with the

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Speaker 1: price of fresh fruit and vegies through the roof, Leanne

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Speaker 1: and I share our favorite budget friendly meals. But to

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Speaker 1: kick us off today, Liann, you and I had a

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Speaker 1: feature We're Very Lucky in the Korean male weekend magazine

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Speaker 1: about us and the podcast, and one of the questions

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Speaker 1: that the interviewer had asked, was there any foods that

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Speaker 1: we would never feed to our children?

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Speaker 2: And we did this separately.

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Speaker 1: Both of us came back and said that we would

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Speaker 1: not give our kids soft drink, and that was not

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Speaker 1: by chance, was it? When we take a look at

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Speaker 1: a recent media headline that's come out associating with sugar

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Speaker 1: sugary drink, so full strength soft drink with some increased

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Speaker 1: risk of developing some types of cancer, So soft drink,

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Speaker 1: Why did the dietitians hate it?

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Speaker 3: So it wasn't just soft drink. Zuozie I found this

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Speaker 3: article quite interesting because it was actually just they called

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Speaker 3: it a sugar sweetened beverage. So when they looked at

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Speaker 3: the research, drinking just one sugar sweetened beverage, So that

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Speaker 3: included things like tea and coffee. If you add one, two,

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Speaker 3: three four, if you add syrup into your tea and coffee,

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Speaker 3: if you add honey, that is a sugar sweetened beverage.

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Speaker 3: If you have just one of those a day, including juice,

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Speaker 3: including soft drink, including what's that stuff that everyone loves,

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Speaker 3: a bubble tea, that bubble tea.

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Speaker 1: Coconut water, bubble tea coconut water iced tea.

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Speaker 3: Sugar sweetened beverage a day is linked to an increased

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Speaker 3: chance of liver cancer. So there was an additional risk

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Speaker 3: as high as seventy eight percent for those who drank

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Speaker 3: sugar sweetened beverages beverages each day, so we know that

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Speaker 3: there's a huge link between liver cancer and alcohol. And

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Speaker 3: we now know, SUSI, from some new research, that there's

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Speaker 3: a big link between liver cancer and sugar sweetened beverages.

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Speaker 3: So what we know, Susie, is that liver cancer is

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Speaker 3: diagnosed around two eight hundred times per year in Australia

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Speaker 3: and sadly, two thousand and four hundred of those result

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Speaker 3: in death. So it's actually a cancer with a really

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Speaker 3: really high mortality rate, which is which is really quite sad.

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Speaker 3: And so this new research analyzed ninety thousand post menopausal

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Speaker 3: women who participated in the Women's Health Initiative and Research Study,

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Speaker 3: which has launched way back in the nineteen nineties, so

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Speaker 3: they followed these ladies, Susie for a very long time.

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Speaker 3: And I think it's something that it needs to be

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Speaker 3: talked about because I think that everybody sort of understands

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Speaker 3: that sugar is not great. We shouldn't be given, you know,

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Speaker 3: sugar to children. But the amount of time I see

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Speaker 3: kids in supermarkets or in you know, walking around my

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Speaker 3: local Westfield pushing the parents pushing prams and the kids

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Speaker 3: holding a bottle of coke or the kids holding a

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Speaker 3: juice box or something like that, and I just think

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Speaker 3: that we really need to, I guess, be on top

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Speaker 3: of some of this research and what it can do

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Speaker 3: to our health long term. So sure, giving a kid

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Speaker 3: a couple of SIPs of soft drink as a special

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Speaker 3: occasion isn't going to do you know, isn't going to

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Speaker 3: do much. It's going to be absolutely okay in moderation.

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Speaker 3: But if you're a family that has soft drink at

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Speaker 3: the table a couple of times each week or kids

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Speaker 3: are used to having that regularly, I think that we

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Speaker 3: really need to take a long, hard look at what

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Speaker 3: we're doing on a daily basis because there's some really

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Speaker 3: strong research coming out that sugar, sweet and beverages are

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Speaker 3: not good for our house, particularly long term.

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Speaker 1: No, we don't like them, so to give a reference

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Speaker 1: point about why they're so bad for us. Now, I'm

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Speaker 1: not taking away from it. It's adding any sugars, but

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Speaker 1: let's be honest. You know, soft drinks, buddy bottle of

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Speaker 1: six hundred meals of eventing kind of cola, lemonade, Fanta

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Speaker 1: or whatever it is, we still have way too much

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Speaker 1: of them. We know that the largest consumer in Australia

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Speaker 1: are teenage boys. I think on average they consume something

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Speaker 1: like six hundred milk a day. And the issue with

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Speaker 1: that is, of course they developed the habits of carrying

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Speaker 1: it right through adulthood. Then that's not to take away

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Speaker 1: with the growing interest in things like bubble tea, which

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Speaker 1: seemed to be popping up everywhere, including Darmond where I've

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Speaker 1: just been, Like there was a handful of shops and

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Speaker 1: one of them is a bubble tea place. Coconut water,

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Speaker 1: like you said, it's the also the concentrated sugar and juices,

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Speaker 1: any kind of flavored drinks in general. So as a reference,

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Speaker 1: you know, a buddy bottle of soft drink has got

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Speaker 1: thirteen teaspoons of sugar. Now, and I just saw an

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Speaker 1: article today actually to talk about where how is it

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Speaker 1: possible that people think that's any good for us? If

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Speaker 1: you saw that amount of sugar, like spooning out thirteen teaspoons,

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Speaker 1: the volume of that in one sitting for our glucose controler, liver,

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Speaker 1: you know, our brain, our dental health. You know, how

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Speaker 1: could that ever be considered healthy or should be consumed

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Speaker 1: at any concentrated level, you know, nine teaspoons in a can. Like,

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Speaker 1: it's just so toxic for us. I absolutely would not

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Speaker 1: ever give it to my kids now, you know, when

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Speaker 1: I was growing up and likely you we would have

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Speaker 1: things like lemonade a parties. Absolutely, and I'm even horrified

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Speaker 1: now to think it. I can say I've never really

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Speaker 1: given my kids it, nor would I because I feel

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Speaker 1: so very strong. They've only just started to allow them

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Speaker 1: have a little bit of fruit juice, because yeah, we

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Speaker 1: do know how closely associated it is with weight gain, obesity,

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Speaker 1: and now you know some of these very specific links

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Speaker 1: to cancer, and it's no surprise that would be liver

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Speaker 1: cancer given that one of the primary areas of glucose

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Speaker 1: metabolism is in the liver.

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Speaker 2: So yeah, we can't stress enough.

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Speaker 1: You know, it's not a matter of having just an

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Speaker 1: occasional can of coke or having kids as a treat.

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Speaker 1: You know, it's really a toxic food. It should be

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Speaker 1: labeled as such. And you would argue perhaps that it

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Speaker 1: needs to be, you know, labeled similar to tobacco, where

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Speaker 1: people see that volume of sugar and I guarantee if

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Speaker 1: you saw the pile of white sugar in front of

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Speaker 1: the label, you would think twice about putting that in

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Speaker 1: your body, particularly, and that there are now low sugar alternatives,

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Speaker 1: you know, with natural sweetness. We're not saying that diet

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Speaker 1: soft drinks better, but it's certainly better from a sugar

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Speaker 1: health perspective. If you must include some soft drink, you know,

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Speaker 1: that is a million times better, ever than including ones

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Speaker 1: that have the full strength in them. And over time,

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Speaker 1: I believe there'll be more and more with natural sweetness

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Speaker 1: as opposed to the artificial, which still dominate the main

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Speaker 1: brands like Zero and Pepsimax. Then you can see that

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Speaker 1: with that very specific flavor profile they do have. But

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Speaker 1: I believe over time what will happen with big industries

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Speaker 1: is they will develop natural alternatives just based on health

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Speaker 1: data and consumer demand. But you know, the recommendation for

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Speaker 1: added sugars is twenty five grams. You know, thirteen teaspoons

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Speaker 1: of sugar is close to forty grams of sugar going

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Speaker 1: into the diet in one serve. It's just really alarming

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Speaker 1: on so many levels because this evidence is out there

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Speaker 1: and yet a lot of us still ignore it, particularly

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Speaker 1: in that young male range where they develop habits that

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Speaker 1: they will carry.

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Speaker 3: Through absolutely, So I'll just go back over this is

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Speaker 3: to six is be sour. I'll justly they're quite shocking.

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Speaker 3: So and as I will reinforce that the study was

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Speaker 3: based on postmenopause or women. So really the research was

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Speaker 3: showing that women who had one or more sugar sweeting

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Speaker 3: beverages daily, so every single day at least one, we're

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Speaker 3: seventy eight percent more likely to develop liver cancer. And

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Speaker 3: those consuming at least one soft drink per day with

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Speaker 3: seventy three percent more likely to develop liver cancer compared

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Speaker 3: to those who had either none so none at all

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Speaker 3: soft drinks or only three per month so very very occasionally.

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Speaker 3: So it's really about the dose and the frequency that

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Speaker 3: we're concerned about. If you're going out for a drink

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Speaker 3: and you know you don't drink owcl and you have

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Speaker 3: a lemonade with your friends once or twice a month,

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Speaker 3: it's probably absolutely okay, right, this is really something that

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Speaker 3: it is a daily habit consumption that we're really looking for.

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Speaker 3: But there was a big limitation of the study, Suzi.

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Speaker 3: The study was an observational study, so they follow these

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Speaker 3: women over time. So an observational study is not our

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Speaker 3: highest type of research that we can find. What this

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Speaker 3: really means is that we can't be certain that there's

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Speaker 3: a link. It's not a causation type of link. We

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Speaker 3: can't say that doing this causes this, but it does

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Speaker 3: show that it is a potential that they may be

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Speaker 3: more likely to cause liver cancer. So I think it's

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Speaker 3: just something to be aware of, particularly if you're somebody

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Speaker 3: that regularly has sugar sweetened beverages or soft drink in

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Speaker 3: your diet. I think it's something just to be very

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Speaker 3: aware of that this new research is out there. But

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Speaker 3: if you're somebody that enjoys it occasionally at a party

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Speaker 3: once a month, I personally wouldn't stress out about it,

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Speaker 3: but you know, it is something that we definitely want

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Speaker 3: to keep to a small percentage children, kids, absolutely not adults.

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Speaker 3: You know, occasionally is absolutely okay. It's really about that moderation.

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Speaker 3: But if you're someone that's doing it regularly each week

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Speaker 3: or even on a daily basis, it'd be something that

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Speaker 3: I would be really looking to swap out, as usimns

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Speaker 3: with something else, like a diet sort of soft drink

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Speaker 3: or something with a more natural sweetener base, or something

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Speaker 3: like a sparkling mineral water which has a little bit

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Speaker 3: of natural sweetener in there as well.

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Speaker 1: And for me, it's about really being very clear as

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Speaker 1: parents to not establish the habits in childhood and adolescence,

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Speaker 1: because let's be honest, adults are in a position to

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Speaker 1: make an informed decision about things. You know, we know

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Speaker 1: there's risk associated with a range of behavior, whether it's

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Speaker 1: drinking alcohol, whether it's a high fat diet, you know,

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Speaker 1: and then adults you know, ideally will make an informed

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Speaker 1: decision about that. So we can only share the health

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Speaker 1: based information and suggest people cut back. But as parents,

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Speaker 1: you know and cares, we do have the responsibility to

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Speaker 1: know that eating habits developed in childhood and adolescents are

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Speaker 1: likely to maintain through adulthood. And in the case of

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Speaker 1: teenagers who are big consumers of bubble teas, of sugar

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Speaker 1: sweet and drinks overall that you know, not encouraging it

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Speaker 1: at home, not keeping it at home, really keeping a

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Speaker 1: limit on it, and giving and guiding teams with you

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Speaker 1: know that it's really unhealthy for us, you know, water

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Speaker 1: should be the drink of choice, and trying not to

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Speaker 1: establish those habits because I find with parents, you know,

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Speaker 1: there is a belief sometimes that teenagers, particularly teenage boys,

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Speaker 1: should be able to drink what they want. You know,

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Speaker 1: they're very active, they're playing rugby, they're doing rowing. You know,

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Speaker 1: they can have sports drink. They can have these drinks,

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Speaker 1: Whereas I think, you know, we have the power to

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Speaker 1: share the message that no one should be having them,

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Speaker 1: and even in those instances, there's sugar free varieties. So

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Speaker 1: I think that's where we can be most powerful is

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Speaker 1: not encouraging those habits to developing in young adolescents and

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Speaker 1: young adulthood, because that's going to have the most profound

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Speaker 1: effect on our health outcome long term. So if you

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Speaker 1: are a parent caring for teens, a teacher, you know,

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Speaker 1: sending that message to them about how toxic it is

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Speaker 1: will be very powerful in changing the behaviors of generations

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Speaker 1: and as such impacting those health variables long term.

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Speaker 3: And that probably leads us nicely into our client case

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Speaker 3: study of the week, Susie. So this is still talking

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Speaker 3: about I guess families out there and really talking about

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Speaker 3: budget friendly. So we know at the moment that the

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Speaker 3: cost of fresh fruit and veggies is rising dramatically. You know,

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Speaker 3: we know that there's logistical issues within Australia from the flooding,

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Speaker 3: you know, from COVID, from border closures, all that sort

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Speaker 3: of thing. The cost of living at the moment is

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Speaker 3: sky high. You know, interest rates going up, the fruit

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Speaker 3: and veggies are going up. Stuff isn't even available, you know.

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Speaker 3: We've heard of reports a thing of let us cost

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Speaker 3: twelve dollars, Susie. So we here on the Nutrition Couch

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Speaker 3: want to provide our families with as many budget friendly

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Speaker 3: ideas as we can. And in the last podcast that

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Speaker 3: we did Susi, we shared our best budget friendly tips,

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Speaker 3: and this podcast we've been asked by our listeners to

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Speaker 3: provide our favorite budget friendly meals. So I will go

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Speaker 3: first easy. You guys know, I'm a big fan of

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Speaker 3: my slow cooker and my air fryes. So buying something

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Speaker 3: like an applies. Of course it's going to be an

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Speaker 3: investment from the outset, but I do really think that

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Speaker 3: it's a strong investment that's going to save you money

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Speaker 3: over time. So I love my slow cooka, particularly in

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Speaker 3: winter sushi, something like a nice warming chickpea curry. You

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Speaker 3: can throw some tofu in there if you want, if not,

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Speaker 3: just make it bean based that served with some brown

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Speaker 3: rice and a ton of veggies is one of my

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Speaker 3: favorite winter warming budget friendly meals. I love a tofu

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Speaker 3: sturf right. I personally only like the hard tofu has

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Speaker 3: to be marinated. I love to serve it with some

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Speaker 3: rice noodles, brown rice noodles if you can get it

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Speaker 3: even better. I love a Mexican bean bowl. Like a

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Speaker 3: nice smoky bean Mexician mixture, tint of tomatoes, smoky paprika, garlic, onion,

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Speaker 3: you know, a nice bace of spices, bit of chili

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Speaker 3: flakes in there. Throw a whole loup of veggies in there.

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Speaker 3: Serve it with some rice or maybe some corn chips

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Speaker 3: on the side, a little bit of fresh creek yogurt

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Speaker 3: and some avocado. I love a nice Mexican bean bowl.

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Speaker 3: Another really budget friendly meal is using potatoes. Potatoes a

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Speaker 3: great carbohydrate sauce if you cook and cool them down,

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Speaker 3: the resistance starch inside them provides wonderful benefits from a

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Speaker 3: gut health perspective. I love stuffed potatoes. You know, cut

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Speaker 3: them open, leave them in their jacket, stuff them with

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Speaker 3: mince al beans, and then cover them with a little

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Speaker 3: bit of cheese and a big thing of salad. Or

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Speaker 3: some veggies on the side. I think potatoes are seriously

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Speaker 3: underrated as a vegetable, SOUSI. You can call them a

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Speaker 3: car being, call them a veggie, whatever you want, but

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Speaker 3: I think they're seriously underrated. They're cheapest chips. There are

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Speaker 3: some really really good options out there. I think we

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Speaker 3: should review potatoes actually for the product of the root,

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Speaker 3: because there's some great like lower GI options, lower carb

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Speaker 3: options out there, but that you know, some stuff potatoes.

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Speaker 3: Minceal beans one of my favorites and my last twot

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Speaker 3: around me out SUSI love a good fried rice has

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Speaker 3: to be homemade because the fried rice that we get

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Speaker 3: at restaurants typically has a lot of processed ham and

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Speaker 3: bacon and stuff in there, which I'm not a fan of.

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Speaker 3: I like to make it myself. Keep the amount of

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Speaker 3: soy sauce a bit lower as well to control the

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Speaker 3: amount of sodium. Like to put some ottamamae beans in

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Speaker 3: my fried rice as well to boost the protein. Love

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Speaker 3: to have a little bit of egg whites as well

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Speaker 3: to boost the protein. And then my last dish is

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Speaker 3: like I pretty much use any availablegetable in my fridge

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Speaker 3: at the end of the week and make a nice omelet,

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Speaker 3: and I call it a pizza omelet because I would

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Speaker 3: throw all of my veggies in there, throw the eggs

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Speaker 3: on top, a ton of onion, ton of garlic, I'd

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Speaker 3: cook the base of it, sprinkle cheese all over the

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Speaker 3: top of it, and put it under the grill. Or

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Speaker 3: if you're an American listener, I think you guys call

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Speaker 3: it a broiler. From memory, one of my clients is like,

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Speaker 3: what is a grill? And I was like, google it

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Speaker 3: and I was like, I think you call it a broiler.

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Speaker 3: And she's like, oh, no, I know what you mean.

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Speaker 3: So put it under the grill, chrispin it up and

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Speaker 3: make it nice and cheesy. And I growing up, Mum

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Speaker 3: used to call that a pizza omelet and we'd have

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Speaker 3: that in our house routinely, at least once a week.

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Speaker 3: Mom would use up all of the veggies. And that's

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Speaker 3: something that I've continued doing even as an adult, you know,

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Speaker 3: my young twenties. When I left home at uty, that

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Speaker 3: was one of my favorite budget friendly meals, which to

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Speaker 3: make up a good old omelet, serve it with the

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Speaker 3: slize of whole grain toes, and that would serve me really,

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Speaker 3: really well in my sort of budget friendly university days.

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Speaker 3: How do you go on your household sezy.

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Speaker 1: Oh, I think you've stolen a lot of the good

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Speaker 1: ones pit greedy day when didn't debrief that before we started.

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Speaker 1: I think the thing that turns me off a little

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Speaker 1: bit about budget stories is when you see sort of

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Speaker 1: things like, oh, use chicken thigh, or you have a soup,

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Speaker 1: Because to me, that's not equivalent meal category. So the

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Speaker 1: first is that sometimes we just substitute fattier cuts of meat.

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Speaker 1: So I don't like to do that, and I certainly

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Speaker 1: don't like to tell people, oh, instead of having a

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Speaker 1: big steak, have a soup. It's not kind of comparing

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Speaker 1: apples to apples, So my goshues are very similar to yours.

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Speaker 2: A couple of tricks I like to use is I.

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Speaker 1: Really think, look at the minces that you're buying, and

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Speaker 1: you can buy turkey mints, the lean one, and chicken mince,

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Speaker 1: which is also pretty lean, for about half the price

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Speaker 1: of pork or lean beef mince, and they taste good.

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Speaker 1: So then you can supplement them into a fried rice

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Speaker 1: or a spaghetti without really noticing, and you're saving half

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Speaker 1: the money. So that's my first recommendation be fussy with

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Speaker 1: your minces. I think I would rather people have a

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Speaker 1: smaller portion of breast than buy thigh or drumstick. I

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Speaker 1: tend to really clear stay clear of those really high

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Speaker 1: fat meats, and chicken thigh and drumstick are really high fat,

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Speaker 1: so they're not sort of ones I want my clients

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Speaker 1: to substitute in.

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Speaker 2: I'm using a lot of the coliflower rice pre mixes.

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Speaker 2: I really like them.

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Speaker 1: They're the bird's eye ones fried rice, and there's a rosotto.

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Speaker 1: Now you can get two serves for five dollars out

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Speaker 1: of those or veggies, and you can easily then add

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Speaker 1: egg which is relatively inexpensive, or chicken or turkey mince

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Speaker 1: into the fried rice, or just have a veggie mushroom

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Speaker 1: zoto with extra veggies like frozen peas through it really

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Speaker 1: filling and really budget friendly. Then, because they're quite inexpensive,

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Speaker 1: particularly for couples, I'm like you, I like the beans

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Speaker 1: as a nutcho type bowl because I find with men,

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Speaker 1: if you take the meat away, they sort of notice,

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Speaker 1: whereas if you can get away with a chili kon

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Speaker 1: carne type meat product in a burrito bowl, they're still

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Speaker 1: getting the bulk that they need in delicious and it's

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Speaker 1: a much more budget friendly option and as we know Australians,

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Speaker 1: we ideally will all eat more legumes.

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Speaker 2: So yeah, my go to even is the.

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Speaker 1: Fried rice like you said, or the qualifowl rice alternative

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Speaker 1: with the eggs through it. The better quality minces or

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Speaker 1: the beans are probably my favorites without sort of swapping

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Speaker 1: things like for tata or soup, which I think is

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Speaker 1: not kind of like for like but still ret hating

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Speaker 1: sort of the commonality of those meals, but for a

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Speaker 1: lot cheaper. So yeah, I think you covered a lot,

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Speaker 1: but they might sort of add on. Oh my last

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Speaker 1: one a tuna mornae. Now I don't even like tuna

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Speaker 1: very much, but I'll eat a tuna mornae and then

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Speaker 1: you can adjust the amount of pasta through it. You

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Speaker 1: can use a bottle sauce or mix your own with

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Speaker 1: a bit of milk and corn flour and then add

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Speaker 1: tons of veggies to it, and you can buy a

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Speaker 1: massive tin of tuna for five bucks. So another good

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Speaker 1: one that the family tends to really enjoy.

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Speaker 2: Absolutely.

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Speaker 3: One of my favorites is actually a tuna pasta like

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Speaker 3: a tuna spaghetti. Pasta. So I buy like a tuna

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Speaker 3: in oil, so that saves a little bit of money.

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Speaker 3: Use that as sort of the base. Throw some fresh

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Speaker 3: tomatoes in there, whatever veggies you've got in the fridge,

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Speaker 3: and I will actually spend a little bit more by

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Speaker 3: buying a better quality pasta rather than just getting sort

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Speaker 3: of the dollar home brand white pasta. I will one

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Speaker 3: hundred percent always go for a high fiber pasta, and

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Speaker 3: if your budget allows, go for something like a legging

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Speaker 3: based pasta, a chickpea pasta, a bean based pasta, because

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Speaker 3: it tastes pretty similar to you know, normal pasta, but

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Speaker 3: you're getting a lot more protein and a lot more fiber,

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Speaker 3: particularly if you're doing a lot more vegetarian meal. I

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Speaker 3: think using something like a pulse pasta it should be

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Speaker 3: a really really you know, no brainer for your family

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Speaker 3: because you are getting the boost in terms of protein

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Speaker 3: and fiber just in terms of the fullness for the

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Speaker 3: meal as well. And it is you know, it's a

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Speaker 3: really affordable, I guess option as well. And again, like

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Speaker 3: the vegetarian options are so budget friendly. Sometimes if I

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Speaker 3: do pasta SUSI I'll use a legging based pasta. I'll

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Speaker 3: stir through either some low fat ricotta or some low

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Speaker 3: fat cottage cheese, because the dairy together with the lentil

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Speaker 3: based pasta gives a really nice complete protein source. Throw

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Speaker 3: and whatever veggies I've got my fridge, use a nice

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Speaker 3: sort of tomato based with that sort of creaminess from

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Speaker 3: the ricotta or the cottage cheese, and that gives a

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Speaker 3: nice sort of creamy pasta, which is a lot lower

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Speaker 3: calories than if you were stirring actual cream.

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Speaker 2: Through your pasture as well.

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Speaker 3: So sometimes we can have some really good higher protein

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Speaker 3: vegetarian options as well. They're very budget friendly if we're

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Speaker 3: using sort of smart products like our beans, our leggings,

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Speaker 3: and some of our dairy as well to stir through.

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Speaker 1: And it's a reminder that cheese is really expensive. I

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Speaker 1: find that I can't believe the price increases in cheese

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Speaker 1: and dairy. But some options that you can use instead.

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Speaker 1: If you buy a protein Greek starre yogat that works

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Speaker 1: really well to cream things up without eating cheese, and

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Speaker 1: same with even some sour cream. Sour cream will last

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Speaker 1: a really long time in the fridge, and it's a

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Speaker 1: great way A spoonful of that with a ratachuwi or

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Speaker 1: a pasta will make things instantly creamy for a fraction

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Speaker 1: of fat and a lot less cheese, which is quite

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Speaker 1: an expensive product for families as well. So there's another

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Speaker 1: couple of little little tips and tricks to you know,

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Speaker 1: make the family budget a bit more user friendly. And

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Speaker 1: I just recently wrote an article on supermarket staples for

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Speaker 1: less than two dollars, and I can safely say that

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Speaker 1: you can buy a lot of frozen veggies, individual tins

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Speaker 1: of tuna, pasta rices, all those staples for reasonably inexpensive prices.

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Speaker 1: And that means that then sometimes there's a bit more

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Speaker 1: budget left for the proteins and adding in a couple

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Speaker 1: of veggie meals, and you can certainly slash your grocery

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Speaker 1: budget ly. And I'm quite frugal at the supermarket, so

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Speaker 1: I sort of cross what's cheap and what's not buying

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Speaker 1: things on sale. So certainly there's a common misconception that

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Speaker 1: you have to spend a lot to eat well. You

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Speaker 1: can certainly eat extremely well, and you would argue even

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Speaker 1: bitter by sticking to a lot of basics and frozen

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Speaker 1: veggies and things and cutting down your meat intake overall,

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Speaker 1: and using sort of lean cuts wisely.

432
00:19:06,520 --> 00:19:10,000
Speaker 3: Definitely, can I add one more to the SUSI last one? Shutshuska.

433
00:19:10,160 --> 00:19:12,920
Speaker 3: That's how you pronounce it, isn't it? The eggs baked

434
00:19:12,920 --> 00:19:16,520
Speaker 3: eggs yeahgg yeah yeah yeah, shaked eggs. You get the

435
00:19:16,600 --> 00:19:20,399
Speaker 3: nice tomato beans in there as well, capsicerms, some spices,

436
00:19:20,840 --> 00:19:25,840
Speaker 3: scar lick. You know, it's just quite embarrassing anyway, you

437
00:19:25,880 --> 00:19:27,119
Speaker 3: guys are not what we mean if not get it

438
00:19:27,200 --> 00:19:29,200
Speaker 3: with Google. So baked eggs in the nice sort of

439
00:19:29,280 --> 00:19:32,080
Speaker 3: creamy tomato capsicum sort of bass capsicciams at the moment

440
00:19:32,119 --> 00:19:34,240
Speaker 3: are really really expensive, So I do sort of tomatoes

441
00:19:34,359 --> 00:19:36,639
Speaker 3: with a bit of maybe zucchinis or mushrooms or spinach

442
00:19:36,720 --> 00:19:39,200
Speaker 3: or whatever's available whatever season or on sale at the moment.

443
00:19:39,240 --> 00:19:41,240
Speaker 3: Whenever you listening to this episode, you might be listening

444
00:19:41,280 --> 00:19:42,639
Speaker 3: to it in nine months time and it might be

445
00:19:42,720 --> 00:19:45,159
Speaker 3: completely different seasons. So find out what's in seas and

446
00:19:45,200 --> 00:19:47,280
Speaker 3: you basically cook up everything, dump it tin of tomatoes

447
00:19:47,320 --> 00:19:49,320
Speaker 3: in season it, spice it up and then you crack

448
00:19:49,320 --> 00:19:50,840
Speaker 3: your eggs on top and you bake it in the oven.

449
00:19:51,000 --> 00:19:53,280
Speaker 3: So I'm a big fan of breakfast for dinner, Susie,

450
00:19:53,359 --> 00:19:55,080
Speaker 3: but it has to have veggies involved or having it

451
00:19:55,119 --> 00:19:57,720
Speaker 3: for dinner. Yeah, and I think you can get canned capsicum.

452
00:19:57,720 --> 00:19:58,440
Speaker 2: I've never used it.

453
00:19:58,640 --> 00:20:00,480
Speaker 1: I don't think you can get at the moment plane

454
00:20:00,560 --> 00:20:03,280
Speaker 1: capsic and frozen. You can come in and mix veggies,

455
00:20:03,680 --> 00:20:05,600
Speaker 1: but you can get tinned now. I haven't used it,

456
00:20:06,240 --> 00:20:08,040
Speaker 1: but you know, perhaps worth a try too, because they

457
00:20:08,080 --> 00:20:11,560
Speaker 1: are really expensive capscums and they're such a super food,

458
00:20:11,600 --> 00:20:14,240
Speaker 1: but they can really add quite a few dollars to

459
00:20:14,320 --> 00:20:16,560
Speaker 1: the grocery shop. So there's certainly some options we can

460
00:20:16,640 --> 00:20:18,080
Speaker 1: use instead, all rightly.

461
00:20:18,160 --> 00:20:18,960
Speaker 2: And now our.

462
00:20:18,880 --> 00:20:22,159
Speaker 1: Listener question which one that comes up certainly all the

463
00:20:22,200 --> 00:20:25,760
Speaker 1: time with my clients. But specifically we have covered before

464
00:20:25,760 --> 00:20:28,240
Speaker 1: about water and how much is ideal to drink for health,

465
00:20:28,359 --> 00:20:30,520
Speaker 1: But the specific one we wanted to take a closer

466
00:20:30,520 --> 00:20:35,520
Speaker 1: look at today was that does drinking more water support

467
00:20:36,000 --> 00:20:39,399
Speaker 1: fat loss? And it's a little bit complicated, isn't it,

468
00:20:39,440 --> 00:20:42,240
Speaker 1: Because you know, there's a certain amount of fluid that

469
00:20:42,320 --> 00:20:44,119
Speaker 1: the body does need, and so you would argue that

470
00:20:44,160 --> 00:20:46,200
Speaker 1: if you were dehydrated and not getting enough of that,

471
00:20:46,359 --> 00:20:50,240
Speaker 1: it would impair metabolism or digestion. But it's probably safe

472
00:20:50,240 --> 00:20:51,399
Speaker 1: to say it's not going to impair it to a

473
00:20:51,480 --> 00:20:54,720
Speaker 1: point of having a significant impact on weight. But certainly

474
00:20:54,840 --> 00:20:56,240
Speaker 1: with my clients, I think there is a bit of

475
00:20:56,280 --> 00:20:58,800
Speaker 1: a belief that drinking more water will facilitate fat loss.

476
00:20:58,880 --> 00:21:02,040
Speaker 1: Now of the research that I'm aware of to date,

477
00:21:02,560 --> 00:21:04,560
Speaker 1: there is a small amount of research to show that

478
00:21:04,760 --> 00:21:10,520
Speaker 1: ice cold water does increase metabolic rate, but it's by

479
00:21:10,880 --> 00:21:16,119
Speaker 1: very very small amounts. I'm talking one two percent, and

480
00:21:16,280 --> 00:21:18,800
Speaker 1: that is based on consuming quite a lot, Like I'm

481
00:21:18,800 --> 00:21:21,399
Speaker 1: talking eight glasses of ice cold water per day. So

482
00:21:21,600 --> 00:21:24,719
Speaker 1: if you've got sense tis throughout a yeah, and if

483
00:21:24,760 --> 00:21:26,400
Speaker 1: this time of you when it's freezing, it's not something

484
00:21:26,440 --> 00:21:29,760
Speaker 1: you're really reaching for now. You know, it has headlined

485
00:21:29,880 --> 00:21:32,280
Speaker 1: before in the media about increasing fat loss, but when

486
00:21:32,320 --> 00:21:35,400
Speaker 1: you take a closer look at the data, it's very

487
00:21:35,720 --> 00:21:39,119
Speaker 1: very small amounts. So I certainly wouldn't be encouraging my

488
00:21:39,200 --> 00:21:42,840
Speaker 1: clients to drink their water ice cold to get a

489
00:21:42,920 --> 00:21:45,280
Speaker 1: potential fat burning effect. That is a little bit of

490
00:21:45,320 --> 00:21:48,600
Speaker 1: a myth that's sort of in theoretical amounts only, So

491
00:21:49,400 --> 00:21:53,720
Speaker 1: you know, basically my answer is no, which is why

492
00:21:54,000 --> 00:21:55,720
Speaker 1: I don't sort of give my clients a lot of

493
00:21:55,800 --> 00:21:58,240
Speaker 1: time talking about their water intake. It's important for skin

494
00:21:58,400 --> 00:22:01,240
Speaker 1: and digestion and going to the bathroom frequently. Is it

495
00:22:01,359 --> 00:22:04,919
Speaker 1: going to improve fat loss? Technically no. It may make

496
00:22:05,000 --> 00:22:07,000
Speaker 1: you feel a bit better, so you exercise more or

497
00:22:07,440 --> 00:22:09,000
Speaker 1: you know, go to the bathroom more often, so you

498
00:22:09,080 --> 00:22:11,320
Speaker 1: might feel like you're losing more weight. But technically no,

499
00:22:11,400 --> 00:22:14,160
Speaker 1: you're not going to lose more fat or lose weight

500
00:22:14,280 --> 00:22:18,440
Speaker 1: quicker because you're drinking enough or more water. Is that

501
00:22:19,280 --> 00:22:20,760
Speaker 1: that's a fair servation.

502
00:22:21,000 --> 00:22:21,600
Speaker 2: Yeah, yeah, I.

503
00:22:21,600 --> 00:22:24,080
Speaker 3: Mean I think it's a complicated one because we'll drinking

504
00:22:24,160 --> 00:22:27,200
Speaker 3: more water make you lose weight. No, water doesn't impact

505
00:22:27,800 --> 00:22:29,920
Speaker 3: the calorie burn that you will get. Put it that way,

506
00:22:29,960 --> 00:22:32,960
Speaker 3: or it doesn't put you in a calorie deficit. I

507
00:22:33,000 --> 00:22:34,280
Speaker 3: think a lot of people think, oh the more water

508
00:22:34,320 --> 00:22:37,720
Speaker 3: I drink, the more weight I lose. No, but indirectly

509
00:22:38,160 --> 00:22:41,080
Speaker 3: drinking water can help you feel you know, when you're

510
00:22:41,119 --> 00:22:43,239
Speaker 3: more hydrated, you don't get us hungry. I always say

511
00:22:43,240 --> 00:22:47,159
Speaker 3: to clients dehydration mass hunger. So if you're dehydrated, you're

512
00:22:47,200 --> 00:22:50,159
Speaker 3: not drinking enough. The body will sort of say to you, oh,

513
00:22:50,240 --> 00:22:51,840
Speaker 3: I need more, I need more, And you think you

514
00:22:51,920 --> 00:22:53,960
Speaker 3: need more food, but actually you just need water. And

515
00:22:54,000 --> 00:22:55,960
Speaker 3: I've had a lot of clients to go Leanna finished

516
00:22:56,000 --> 00:22:57,720
Speaker 3: my meal, I'm still hungry, and I just look at

517
00:22:57,760 --> 00:22:59,399
Speaker 3: what I've given them a meal. Piu'm like, absolutely not,

518
00:22:59,440 --> 00:23:01,080
Speaker 3: There's no way you could still be hungry, go and

519
00:23:01,200 --> 00:23:03,280
Speaker 3: have two glasses of water. Text me in twenty minutes

520
00:23:03,320 --> 00:23:05,560
Speaker 3: how you feel, and ninety nine percent of a time

521
00:23:05,600 --> 00:23:07,240
Speaker 3: SOOSI they're like, oh no, I'm fine. I think I

522
00:23:07,320 --> 00:23:11,040
Speaker 3: just needed more water after a meal. So it doesn't

523
00:23:11,160 --> 00:23:14,640
Speaker 3: directly impact that loss, but I think indirectly it can

524
00:23:15,000 --> 00:23:17,280
Speaker 3: because if we're not drinking enough, I definitely do think

525
00:23:17,359 --> 00:23:19,760
Speaker 3: we feel hungrier. We tend to eat a lot more,

526
00:23:20,040 --> 00:23:22,359
Speaker 3: and we just I think we just feel crappier overall. Right,

527
00:23:22,400 --> 00:23:23,720
Speaker 3: we get a bit of a headache, we feel a

528
00:23:23,760 --> 00:23:26,560
Speaker 3: bit sluggish, our bows aren't working as well, and that,

529
00:23:26,680 --> 00:23:29,320
Speaker 3: you know, that sort of impacts our motivation to exercise

530
00:23:29,400 --> 00:23:31,120
Speaker 3: to eat better. I know, the last thing I want

531
00:23:31,119 --> 00:23:33,119
Speaker 3: to do is when I'm feeling sluggish in my gugestions

532
00:23:33,119 --> 00:23:34,840
Speaker 3: all over the place, I'm like, oh, I just can't

533
00:23:34,840 --> 00:23:36,760
Speaker 3: really be bothery're doing much at all. So I think

534
00:23:36,800 --> 00:23:40,359
Speaker 3: it definitely impacts us, like motivation wise and hunger wise

535
00:23:40,400 --> 00:23:43,160
Speaker 3: as well for some of us. So it's a complicated one.

536
00:23:43,160 --> 00:23:47,480
Speaker 1: I think directly no, Indirectly yes, and indirectly, particularly in

537
00:23:47,600 --> 00:23:50,600
Speaker 1: terms of training quality. You would argue, so if you

538
00:23:50,720 --> 00:23:53,480
Speaker 1: are someone who has a goal of fat loss, and

539
00:23:53,760 --> 00:23:56,640
Speaker 1: as part of that energy balance equation, are using high

540
00:23:56,640 --> 00:24:01,080
Speaker 1: intensity cardigo training to trade at a high level and

541
00:24:01,240 --> 00:24:05,000
Speaker 1: burn more calories, If you are dehydrated, you are unlikely

542
00:24:05,119 --> 00:24:07,800
Speaker 1: to be able to exercise at the highest intensity that

543
00:24:07,880 --> 00:24:11,520
Speaker 1: you're capable because you will be tired, your energy regulation

544
00:24:11,680 --> 00:24:14,960
Speaker 1: won't be as optimal as it could be. You're less

545
00:24:15,000 --> 00:24:17,040
Speaker 1: likely to be able to exercise for a sustained period

546
00:24:17,080 --> 00:24:20,080
Speaker 1: of time. So you could also say that in order

547
00:24:20,160 --> 00:24:23,720
Speaker 1: to support training at high intensity, you want to be

548
00:24:24,000 --> 00:24:27,760
Speaker 1: optimally hydrated, and hence elite athletes you know, performing and

549
00:24:28,280 --> 00:24:32,440
Speaker 1: in our context, burning the most calories you can. You

550
00:24:32,640 --> 00:24:35,760
Speaker 1: certainly wouldn't want to be dehydrated. So from that perspective,

551
00:24:35,960 --> 00:24:40,400
Speaker 1: it could increase fat loss potentially if you can train

552
00:24:40,560 --> 00:24:43,960
Speaker 1: harder for longer. But again it's not a direct relationship,

553
00:24:44,280 --> 00:24:45,880
Speaker 1: and it would only be for people who are training

554
00:24:45,880 --> 00:24:47,600
Speaker 1: a high intensity. I'm not talking about walking around the

555
00:24:47,640 --> 00:24:49,680
Speaker 1: block here or even doing a moderate gym session. I'm

556
00:24:49,720 --> 00:24:52,720
Speaker 1: talking you know, hit training. I'm talking at forty five.

557
00:24:52,880 --> 00:24:56,000
Speaker 1: I'm talking body attack where you are performing at a

558
00:24:56,119 --> 00:24:58,800
Speaker 1: high level of intensity over an extended period of time.

559
00:24:59,080 --> 00:25:02,600
Speaker 1: And that won't be everyone, but for that group of people, yes,

560
00:25:03,280 --> 00:25:05,840
Speaker 1: you would argue that dehydration could impact their ability to

561
00:25:05,880 --> 00:25:08,560
Speaker 1: train at that level and as such their ability to

562
00:25:08,680 --> 00:25:11,399
Speaker 1: burn optimal mats or high amounts of body fat. But

563
00:25:11,680 --> 00:25:14,719
Speaker 1: that's a very specific example, and it's not the water directly,

564
00:25:14,760 --> 00:25:16,639
Speaker 1: as we've said, it's an indirect relationship.

565
00:25:16,880 --> 00:25:18,680
Speaker 3: But you know, this is an US thing. Don't drink

566
00:25:18,680 --> 00:25:21,040
Speaker 3: your water. Drink your water. It's very important. You absolutly

567
00:25:21,080 --> 00:25:22,520
Speaker 3: can't get around it. You need to drink your water.

568
00:25:22,600 --> 00:25:22,840
Speaker 2: Guys.

569
00:25:23,080 --> 00:25:26,159
Speaker 3: It just won't make you burn anymore calories. Unfortunately, if

570
00:25:26,200 --> 00:25:28,280
Speaker 3: it did, I think we'd be, you know, selling water

571
00:25:28,440 --> 00:25:30,680
Speaker 3: by the you know, the fat loss miracle pills. You know,

572
00:25:31,080 --> 00:25:32,359
Speaker 3: water would cost us a hell of a lot more.

573
00:25:32,480 --> 00:25:32,840
Speaker 2: By that way.

574
00:25:32,840 --> 00:25:35,080
Speaker 3: It wouldn't be free. It comes free from the sky.

575
00:25:35,280 --> 00:25:37,119
Speaker 1: And that's why vitamin water and things have sort of,

576
00:25:37,200 --> 00:25:38,920
Speaker 1: I guess done well off the back of that. Now,

577
00:25:39,320 --> 00:25:40,800
Speaker 1: what I will say is it's the time of year.

578
00:25:40,840 --> 00:25:42,680
Speaker 1: Often we're not feeling like drinking a whole lot of water,

579
00:25:42,760 --> 00:25:44,760
Speaker 1: so you can use your hot beverages like your teas.

580
00:25:44,840 --> 00:25:48,879
Speaker 1: Absolutely in your water counter. I would use soup in

581
00:25:49,240 --> 00:25:52,480
Speaker 1: my fluid count as well, soda water, sparkling water, all fine.

582
00:25:52,560 --> 00:25:56,600
Speaker 1: You don't have to drink just plain tap water. So yeah,

583
00:25:56,680 --> 00:25:59,119
Speaker 1: however you get your fluid ticking the box on that.

584
00:25:59,280 --> 00:26:01,200
Speaker 1: So as a reference, we've spoken about this before. It's

585
00:26:01,280 --> 00:26:03,840
Speaker 1: roughly thirty five to forty five meals per kilo, but

586
00:26:04,000 --> 00:26:06,199
Speaker 1: roughly twos wear two lads of water a day, come

587
00:26:06,280 --> 00:26:09,240
Speaker 1: from say minimum one. Ideally no more than three. You

588
00:26:09,359 --> 00:26:12,239
Speaker 1: can absolutely have too much, with exceptions, you know, very

589
00:26:12,359 --> 00:26:16,520
Speaker 1: large people, people breastfeeding might have higher requirements than that,

590
00:26:17,000 --> 00:26:20,400
Speaker 1: but on average most people will need between one maximum

591
00:26:20,480 --> 00:26:23,080
Speaker 1: three liters a day. Two is the middle ground. How

592
00:26:23,160 --> 00:26:25,320
Speaker 1: much do I drink? Probably between one and a half

593
00:26:25,359 --> 00:26:29,240
Speaker 1: and two, and I drink soda water myself. So yeah,

594
00:26:29,280 --> 00:26:32,160
Speaker 1: you probably if you're asking the question, you probably.

595
00:26:31,880 --> 00:26:32,600
Speaker 2: Need to drink more.

596
00:26:33,160 --> 00:26:34,639
Speaker 1: You don't need to drink you know, so you're in

597
00:26:34,680 --> 00:26:37,040
Speaker 1: the toilet every five minutes, so maybe you know, a

598
00:26:37,080 --> 00:26:39,000
Speaker 1: six hundred meal bottle in the morning and afternoon and

599
00:26:39,080 --> 00:26:40,280
Speaker 1: some in the evening, and you're going to be on

600
00:26:40,320 --> 00:26:40,800
Speaker 1: the right track.

601
00:26:41,040 --> 00:26:43,440
Speaker 3: And I think the best indication of if you're well

602
00:26:43,520 --> 00:26:45,920
Speaker 3: hydrated is actually as gross as it sounds, it is

603
00:26:45,960 --> 00:26:47,840
Speaker 3: to look at the color of your urine. It should

604
00:26:47,880 --> 00:26:51,440
Speaker 3: be a nice, very pale yellow color. If it's dark,

605
00:26:51,560 --> 00:26:54,520
Speaker 3: if it's brown. If it's a very dark yellow, you're dehydrated.

606
00:26:54,560 --> 00:26:57,920
Speaker 3: You absolutely need to drink more. If it's basically see though,

607
00:26:58,160 --> 00:26:59,880
Speaker 3: you can actually be overhydrated.

608
00:27:00,000 --> 00:27:01,280
Speaker 2: That is a bad thing.

609
00:27:01,480 --> 00:27:02,920
Speaker 3: Actually, when I used to work at the hospital, I

610
00:27:02,960 --> 00:27:04,520
Speaker 3: actually saw a couple of patients end up in the

611
00:27:04,760 --> 00:27:07,960
Speaker 3: ICU very very unwell because they had overhydrated. So what

612
00:27:08,040 --> 00:27:10,600
Speaker 3: that means is a fluid floods your cells. You're really

613
00:27:10,640 --> 00:27:13,200
Speaker 3: important nutrients like you a tassium, sodium can plummet and

614
00:27:13,280 --> 00:27:16,200
Speaker 3: it can actually cause things like hypeneutremia. So too much

615
00:27:16,280 --> 00:27:19,479
Speaker 3: water is actually a bad thing. I remember hearing years ago, Susie,

616
00:27:19,520 --> 00:27:22,960
Speaker 3: there was a competition in the US to win some

617
00:27:23,160 --> 00:27:25,439
Speaker 3: sort of Nintendo game or some sort of gaming thing,

618
00:27:25,520 --> 00:27:27,200
Speaker 3: and the single mom had like three kids and she

619
00:27:27,280 --> 00:27:28,880
Speaker 3: wanted to win it so bad, and it was basically

620
00:27:29,000 --> 00:27:31,760
Speaker 3: just like how much water could you drink without peeing?

621
00:27:32,520 --> 00:27:35,040
Speaker 3: She ended up in the in the ICU and hospital

622
00:27:35,080 --> 00:27:37,000
Speaker 3: I think she nearly died like she was that critical.

623
00:27:37,440 --> 00:27:39,920
Speaker 3: So too much water is actually a bad thing, just

624
00:27:40,000 --> 00:27:41,720
Speaker 3: like too less water is a bad thing. So it's

625
00:27:41,760 --> 00:27:43,800
Speaker 3: important to find a good balance. And if you're unsure,

626
00:27:44,160 --> 00:27:45,800
Speaker 3: look at the color of you urine. If you just

627
00:27:45,880 --> 00:27:49,359
Speaker 3: type in hydration urine chart into Google, it will basically

628
00:27:49,440 --> 00:27:52,000
Speaker 3: show you what color your pea should be. Don't measure

629
00:27:52,040 --> 00:27:53,639
Speaker 3: the pea first thing in the morning because it's a

630
00:27:53,680 --> 00:27:56,639
Speaker 3: little bit it's not as accurate basically because you just

631
00:27:56,680 --> 00:27:58,280
Speaker 3: come off and over up fast of you know, seven

632
00:27:58,320 --> 00:28:00,680
Speaker 3: eight nine hours, have a long that you've four I

633
00:28:00,720 --> 00:28:02,760
Speaker 3: would definitely be measuring sort of your second or third

634
00:28:02,840 --> 00:28:04,560
Speaker 3: p of your day. So I do think it's important

635
00:28:04,840 --> 00:28:06,159
Speaker 3: when you go to the bathroom when you do have

636
00:28:06,200 --> 00:28:07,639
Speaker 3: a pee, to look at the color FHEO you're on.

637
00:28:07,720 --> 00:28:10,120
Speaker 3: As gross as it sounds, it's the only real indication

638
00:28:10,240 --> 00:28:12,320
Speaker 3: that we have unless you're getting regular blood tests, which

639
00:28:12,359 --> 00:28:14,639
Speaker 3: we're not going to encourage at all. It's really a

640
00:28:14,680 --> 00:28:16,800
Speaker 3: good indication of how well hydrated you are. It's the

641
00:28:16,840 --> 00:28:18,520
Speaker 3: only way we can really know because for a lot

642
00:28:18,560 --> 00:28:21,560
Speaker 3: of us, just drinking to thirst sometimes that's not really enough.

643
00:28:21,600 --> 00:28:25,000
Speaker 3: By the time you're thirsty you probably already slightly dehydrated.

644
00:28:25,040 --> 00:28:26,120
Speaker 3: It's probably a little bit too late.

645
00:28:26,320 --> 00:28:27,480
Speaker 2: Yeah, absolutely true.

646
00:28:27,560 --> 00:28:29,119
Speaker 1: And I think as a minimum you want to be

647
00:28:29,160 --> 00:28:31,520
Speaker 1: having about a liter and then sort of ideally maybe

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00:28:31,600 --> 00:28:34,000
Speaker 1: closer to two is a sort of a volume reference

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00:28:34,040 --> 00:28:36,399
Speaker 1: as well. But I think, you know, drinking for the

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00:28:36,440 --> 00:28:38,320
Speaker 1: sake of it, like you said, can be fraught with danger,

651
00:28:38,480 --> 00:28:40,800
Speaker 1: so you know, making sure you're getting plenty of fluid

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00:28:40,840 --> 00:28:42,960
Speaker 1: rich foods like your veggies in general and soups will

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00:28:42,960 --> 00:28:45,400
Speaker 1: help at this time of year as well, and just

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00:28:45,440 --> 00:28:47,360
Speaker 1: have a rough idea of some sort of water going

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00:28:47,400 --> 00:28:50,760
Speaker 1: in in some format throughout the day, all right, lean Well,

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00:28:50,800 --> 00:28:52,840
Speaker 1: that brings us to the end of the Nutrition Couch

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00:28:52,880 --> 00:28:55,360
Speaker 1: Podcast for another Sunday morning. If you haven't done so already,

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00:28:55,400 --> 00:28:58,200
Speaker 1: don't forget to subscribe, and we will be delivered to

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00:28:58,200 --> 00:29:00,520
Speaker 1: your in box twice weekly on Sunday and Day. We

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00:29:00,680 --> 00:29:03,760
Speaker 1: love when you share pictures of yourself on social media

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00:29:03,840 --> 00:29:05,720
Speaker 1: listening to us. We also love it more when you

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00:29:05,800 --> 00:29:08,880
Speaker 1: tell your friends about us, so we love to see

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00:29:08,920 --> 00:29:09,960
Speaker 1: our subscribers grow.

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00:29:10,160 --> 00:29:12,920
Speaker 2: So keep in touch at the Nutrition Couch Podcast and

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00:29:13,040 --> 00:29:15,320
Speaker 2: we will see you same time, same place next week.

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00:29:15,440 --> 00:29:16,040
Speaker 2: Thanks for listening.

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00:29:16,080 --> 00:29:16,280
Speaker 3: Guys,