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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 weight loss? Today on the Nutrition Couch Podcast,

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

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Speaker 1: specifically will it help with the backloss? Hi, I'm Cussi

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Speaker 1: Burrow lean Wood and as two of us jays leading

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Speaker 1: dieticians who specialize in evidence based nutrition, we bring you

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

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Speaker 1: that 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 us was there any foods

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Speaker 1: that we would never feed to our children? And we

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Speaker 1: did this separately. Both of us came back and said

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

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Speaker 1: that was not by chance, was it? When we take

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Speaker 1: a look at a recent media headline that's come out

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Speaker 1: associating with sugar sugar drink, so full strength soft drink

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Speaker 1: with some increased risk of developing some types of cancer,

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Speaker 1: So soft drink, Why did the dietitians hate it?

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Speaker 2: So it wasn't just soft drink. Zuozie I found this

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Speaker 2: an article quite interesting because it was actually just they

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Speaker 2: called it a sugar sweetened beverage. So when they looked

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Speaker 2: at the research drinking just one sugar sweetened beverage, So

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Speaker 2: that included things like tea and coffee. If you add one, two,

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Speaker 2: three four, if you add syrup into your tea and coffee,

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Speaker 2: if you add honey, that is a sugar sweetened beverage.

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Speaker 2: If you have just one of those a day, including juice,

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Speaker 2: including soft drink, including what's that stuff that everyone loves,

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Speaker 2: a bubble tea bubble.

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Speaker 1: Tea coconut water bubble tea coconut water iced TEA.

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Speaker 2: Sugar sweetened beverage a day is linked to an increased

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Speaker 2: chance of liver cancer. So there was an additional risk

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Speaker 2: as high as seventy eight percent for those who drank

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Speaker 2: sugar sweetened beverages beverages each day, so we know that

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Speaker 2: there's a huge link between liver cancer and alcohol. And

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Speaker 2: we now know, SUSI, from some new research, that there's

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Speaker 2: a big link between liver cancer and sugar sweetened beverages.

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Speaker 2: So what we know, Susie, is that liver cancer is

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Speaker 2: diagnosed around two eight hundred times per year in Australia

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Speaker 2: and sadly, two thousand and four hundred of those result

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Speaker 2: in death. So it's actually a cancer with a really

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Speaker 2: really high mortality rate, which is which is really quite sad.

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Speaker 3: And so this new research.

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Speaker 2: Analyzed ninety thousand post menopausal women who participated in the

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Speaker 2: Women's Health Initiative and Research Study, which has launched way

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Speaker 2: back in the nineteen nineties, so they followed these ladies,

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Speaker 2: Susie for a very long time. And I think it's

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Speaker 2: something that it needs to be talked about because I

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Speaker 2: think that everybody sort of understands that sugar is not great.

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Speaker 2: We shouldn't be given, you know, sugar to children. But

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Speaker 2: the amount of time I see kids in supermarkets or

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Speaker 2: in you know, walking around my local Westfield pushing a

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Speaker 2: parent's pushing prams and the kids holding a bottle of coke,

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Speaker 2: with the kids holding a juice box or something like that,

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Speaker 2: And I just think that we really need to, I guess,

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Speaker 2: be on top of some of this research and what

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Speaker 2: it can do to our health long term. So sure,

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Speaker 2: giving a kid a couple of SIPs of soft drink

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Speaker 2: as a special occasion isn't going to do you know,

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Speaker 2: isn't going to do much. It's going to be absolutely

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Speaker 2: okay in moderation. But if you're a family that has

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Speaker 2: soft drink at the table a couple of times each week,

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Speaker 2: or kids are used to having that regularly, I think

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Speaker 2: that we really need to take a long, hard look

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Speaker 2: at what we're doing on a daily basis because there's

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Speaker 2: some really strong research coming out that sugar sweetened beverages

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Speaker 2: are not good for our health, 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: whatever it is, we still have way too much of them.

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Speaker 1: We know that the largest consumer in Australia are teenage boys.

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Speaker 1: I think on average they consume something like six hundred

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Speaker 1: milk a day. And the issue with that is, of

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Speaker 1: course they developed the habits of carrying it right through adulthood.

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Speaker 1: Then that's not to take away with the growing interest

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Speaker 1: in things like bubble tea, which seemed to be popping

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Speaker 1: up everywhere, including Darwin, where I've just been, like there

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Speaker 1: was a handful of shops and one of them is

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Speaker 1: a bubble tea place. Coconut water, like you said, it's

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Speaker 1: the also the concentrated sugar and juices, any kind of

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Speaker 1: flavored drinks in general. So as a reference, you know,

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Speaker 1: a buddy bottle of soft drink has got thirteen teaspoons

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Speaker 1: of sugar. Now, and I just saw an article today

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Speaker 1: actually to talk about where how is it possible that

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

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

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Speaker 1: volume of that in one sitting for our glucose controller, 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 like 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 strongly. I'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 4: 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 4: You know, it's really a toxic food. It should be

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Speaker 4: labeled as such.

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Speaker 1: And you would argue perhaps that it needs to be,

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Speaker 1: you know, labeled similar to tobacco, where people see that

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Speaker 1: volume of sugar and I guarantee if you saw the

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

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Speaker 1: would think twice about putting that in your body, particularly,

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Speaker 1: and that there are now low sugar alternatives, you know,

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Speaker 1: with natural sweetness. We're not saying that diet soft drinks better,

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Speaker 1: but it's certainly better from a sugar health perspective. If

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Speaker 1: you must include some soft drink, you know, that is

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

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Speaker 1: the full strength in them. And over time, I believe

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Speaker 1: there'll be more and more with natural sweetness as opposed

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Speaker 1: to the artificial, which still dominate. The main brands like

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

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Speaker 1: very specific flavor profile they do have. But I believe

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Speaker 1: over time what will happen with big industries is they

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Speaker 1: will develop natural alternatives just based on health data and

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Speaker 1: consumer demand. But you know, the recommendation for added sugars

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Speaker 1: is twenty five grams. You know, thirteen teaspoons of sugar

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

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Speaker 1: diet in one serve. It's just really alarming on so

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Speaker 1: many levels because this evidence is out there and yet

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Speaker 1: a lot of us still ignore it, particularly in that

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Speaker 1: young male range where they develop habits that they will carry.

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Speaker 2: Through absolutely so I'll just go back over this. This to

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Speaker 2: six is exal. I'll just so they're quite shocking. So

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Speaker 2: and as I will reinforce that the study was based

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Speaker 2: on postmenopause or women. So really the research was shown

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Speaker 2: that women who had one or more sugar sweating beverages daily,

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Speaker 2: so every single day, at least one, we're seventy eight

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Speaker 2: percent more likely to develop liver cancer. And those consuming

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Speaker 2: at least one soft drink per day with seventy three

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Speaker 2: percent more likely to develop liver cancer compared to those

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Speaker 2: who had either none so none at all soft drink

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Speaker 2: or only three per months so very very occasionally. So

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Speaker 2: it's really about the dose and the frequency that we're

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Speaker 2: concerned about. If you're going out for a drink and

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Speaker 2: you know you don't drink calcol and you have a

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Speaker 2: lemonade with your friends once or twice a month, it's

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Speaker 2: probably absolutely okay.

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Speaker 3: Right, this is.

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Speaker 2: Really something that it is a daily habit consumption that

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Speaker 2: we're really looking for. But there was a big limitation

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Speaker 2: of the study, Suzi. The study was an observational study,

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Speaker 2: so they followed these women over time. So an observational

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Speaker 2: study is not our highest type of research. That we

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Speaker 2: can find. What this really means is that we can't

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Speaker 2: be certain that there's a link. It's not a causation

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Speaker 2: type of link. We can't say that doing this causes this,

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Speaker 2: but it does show that it is a potential that

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Speaker 2: they may be more likely to cause liver cancer. So

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Speaker 2: I think it's just something to be aware of, particularly

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Speaker 2: if you're somebody that regularly has sugar sweeten beverages or

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Speaker 2: soft drink in your diet. I think it's something just

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Speaker 2: to be very aware of that this new research is

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Speaker 2: out there. But if you're somebody that enjoys it occasionally

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Speaker 2: at a party once a month, I personally wouldn't stress

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Speaker 2: out about it, but you know, it is something that

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Speaker 2: we definitely want to keep to a small percentage children, kids, absolutely,

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Speaker 2: not adults. You know, occasionally is absolutely okay. It's really

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Speaker 2: about that moderation. But if you're someone that's doing it

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Speaker 2: regularly each week or even on a daily basis, it'd

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Speaker 2: be something that I would be really looking to swap

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Speaker 2: out as usimnsum with something else, like a diet sort

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Speaker 2: of soft drink or something with a more natural sweetener base,

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Speaker 2: or something like a sparkling mineral water, which has a

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Speaker 2: little bit 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 adolescents,

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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 risks 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: sweetened drinks overall that you know, not encouraging it at home,

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

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Speaker 1: and giving and guiding teams with you know that it's

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Speaker 1: really unhealthy for us, you know, water should be the

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Speaker 1: drink of choice, and trying not to establish those habits

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Speaker 1: because I find with parents, you know, there is a

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Speaker 1: belief sometimes that teenagers, particularly teenage boys, should be able

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Speaker 1: to drink what they want. You know, they're very active,

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

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Speaker 1: have sports drink. They can have these drinks, whereas I think,

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Speaker 1: you know, we have the power to share the message

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Speaker 1: that no one should be having them, and even in

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Speaker 1: those instances, there's sugar free varieties. So I think that's

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Speaker 1: where we can be most powerful is not encouraging those

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Speaker 1: habits to developing in young adolescents and young adulthood, because

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Speaker 1: that's going to have the most profound effect on our

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Speaker 1: health outcome long term. So if you are a parent

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Speaker 1: caring for teens, a teacher, you know, sending that message

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Speaker 1: to them about how toxic it is will be very

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Speaker 1: powerful in changing the behaviors of generations and as such

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Speaker 1: impacting those health variables long term.

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Speaker 2: And that probably leads us nicely into our client case

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Speaker 2: study of the week, Susie. So this is still talking

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Speaker 2: about I guess families out there and really talking about

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Speaker 2: budget friendly. So we know at the moment that the

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Speaker 2: cost of fresh fruit and veggies is rising dramatically. You know,

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Speaker 2: we know that there's logistical issues within Australia from the flooding,

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Speaker 2: you know, from COVID, from border closures, all that sort

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Speaker 2: of thing. The cost of living at the moment is

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Speaker 2: sky high. You know, interest rates are going up, the

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Speaker 2: fruit and veggies are going up. Stuff isn't even available.

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Speaker 2: You know, we've heard of reports a thing of let

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Speaker 2: us cost twelve dollars, Susie. So we here on the

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Speaker 2: Nutrition Couch want to provide our families with as many

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Speaker 2: budget friendly ideas as we can. And in the last

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Speaker 2: podcast that we did, Susi, we shared our best budget

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Speaker 2: friendly tips, and this podcast we've been asked by our

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Speaker 2: listeners to provide our favorite budget friendly meals. So I

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Speaker 2: will go first easy. You guys know, I'm a big

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Speaker 2: fan of my slow cooker and my air fries. So

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Speaker 2: buying something like an appliance, of course, it's going to

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Speaker 2: be an investment from the outset, but I do really

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Speaker 2: think that it's a strong investment that's going to save

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Speaker 2: you money over time. So I love my slow cooka,

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Speaker 2: particularly in winter sushi, something like a nice warming chickpea curry.

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Speaker 2: You can throw some tofu in there if you want,

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Speaker 2: If not, just make it bean based that served with

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Speaker 2: some brown rice and a ton of veggies is one

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Speaker 2: of my favorite winter warming budget friendly meals. I love

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Speaker 2: a tofu sturf right. I personally only like the hard

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Speaker 2: tofu has to be marinated. I love to serve it

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Speaker 2: with some rice noodles, brown rice noodles if you can

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Speaker 2: get it even better. I love a Mexican bean bowl.

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Speaker 2: Like a nice smoky bean Mexician mixture, tin of tomatoes,

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Speaker 2: smoky paprika, garlic, onion, you know, a nice base of spices,

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Speaker 2: bit of chili flakes in there. Throw a whole heap

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Speaker 2: of veggies in there. Serve it with some rice or

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Speaker 2: maybe some corn chips on the side, a little bit

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Speaker 2: of fresh creek yogurt and some avocado. I love a

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Speaker 2: nice Mexican bean bowl. Another really budget friendly meal is

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Speaker 2: using potatoes. Potatoes a great carbohydrate sauce. If you cook

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Speaker 2: and cool them down, the resistance starch inside them provides

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Speaker 2: wonderful benefits from a gut health perspective. I love stuffed potatoes.

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Speaker 2: You know, cut them open, leave them in their jackets,

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Speaker 2: stuff them with minceal beans, and then cover them with

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Speaker 2: a little bit of cheese and a big thing a

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Speaker 2: salad or some veggies on side. I think potatoes are

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Speaker 2: seriously underrated as a vegetable, sousi. You can call them

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Speaker 2: a car being, call them a veggie, whatever you want,

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Speaker 2: but I think they're seriously underrated.

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Speaker 3: They're cheapest chips. There are some really really good.

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Speaker 2: Options out there. I think we should review potatoes actually

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Speaker 2: for the product of the root, because there's some great

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Speaker 2: like lower GI options, lower carb options out there. But

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Speaker 2: that you know, some stuff potatoes. Minceal beans one of

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Speaker 2: my favorites and my last twot around me out SUSI

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Speaker 2: love a good fried rice has to be homemade because

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Speaker 2: of fried rice that we get at restaurants typically has

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Speaker 2: a lot of processed ham and bacon and stuff in there,

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Speaker 2: which I'm not a fan of. I like to make

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Speaker 2: it myself. Keep the amount of soy sauce a bit

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Speaker 2: lower as well to control the amount of sodium. Like

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Speaker 2: to put some otamamaie beans in my fried rice as

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Speaker 2: well to boost the protein. Love to have a little

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Speaker 2: bit of egg whites as well to.

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Speaker 3: Boost the protein.

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Speaker 2: And then my last dish is like I pretty much

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Speaker 2: use any available begetable in my fridge at the end

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Speaker 2: of the week and make a nice omelet and I

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Speaker 2: call it a pizza onmelet because I would throw all

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Speaker 2: of my veggies in there, throw the eggs on top,

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Speaker 2: a ton of onion, a ton of garlic, I'd cook

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Speaker 2: the base of it, sprinkle cheese all over the top

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Speaker 2: of it, and put it under the grill.

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Speaker 3: Or if you're an American listener, I think.

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Speaker 2: You guys call it a broiler. From memory, one of

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Speaker 2: my clients is like, what is a grill? And I

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Speaker 2: was like, google it, and I was like, I think

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Speaker 2: you call it a broiler. And she's like, oh, no,

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Speaker 2: I know what you mean. So put it under the grill,

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Speaker 2: chrispen it up and make it nice and cheesy. And

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Speaker 2: I growing up, Mum used to call that a pizza onmelet,

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Speaker 2: and we'd have that in our house routinely, at least.

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Speaker 3: Once a week.

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Speaker 2: Mum would use up all of the veggies. And that's

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Speaker 2: something that I've continued doing even as an adult, you know,

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Speaker 2: my young twenties, when I left home at uty, that

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Speaker 2: was one of my favorite budget friendly meals was to

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Speaker 2: make up a good old omelet, serve it with the

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Speaker 2: slice of whole grain toes, and that would serve me

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Speaker 2: really really well. In my sort of budget friendly university days.

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Speaker 2: How do you go on your household's easy?

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

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Speaker 1: ones fit greedy day when had debrief that before we

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Speaker 1: start it. I think the thing that turns me off

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Speaker 1: a little bit about budget stories is when you see

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Speaker 1: sort of things like, oh, use chicken thigh, or you

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Speaker 1: have a soup, Because to me, that's not equivalent meal category.

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Speaker 1: So the first is that sometimes we just substitute fattier

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Speaker 1: cuts of meat. So I don't like to do that,

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Speaker 1: and I certainly don't like to tell people, oh, instead

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

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Speaker 1: kind of comparing apples to apples, So my goshues are

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Speaker 1: very similar to yours.

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Speaker 4: A couple of tricks I like to.

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Speaker 1: Use is I really think, look at the minces that

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Speaker 1: you're buying, and you can buy turkey mints, the lean one,

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Speaker 1: and chicken mince, which is also pretty lean, for about

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Speaker 1: half the price of pork or lean beef mince, and

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Speaker 1: they taste good. So then you can supplement them into

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Speaker 1: a fried rice or a spaghetti without really noticing, and

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Speaker 1: you're saving half the money. So that's my first recommendation

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Speaker 1: be fussy with your minces. I think I would rather

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Speaker 1: people have a smaller portion of breast than buy thigh

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Speaker 1: or drumstick. I tend to really clear stay clear of

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

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Speaker 1: are really high fat, so they're not sort of ones

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Speaker 1: I want my clients to substitute in. I'm using a

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Speaker 1: lot of the coliflower rice pre mixes really, I really

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Speaker 1: like them. They're the bird's eye ones fried rice, and

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Speaker 1: there's a risotto now you can get two serves for

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Speaker 1: five dollars out of those or veggies, and you can

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Speaker 1: easily then add egg which is relatively inexpensive, or chicken

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Speaker 1: or turkey mince into the fried rice, or just have

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Speaker 1: a veggie mushroom zoto with extra veggies like frozen peas

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Speaker 1: through it really filling and really budget friendly then, because

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Speaker 1: they're quite inexpensive, particularly for couples, I'm like you, I

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Speaker 1: like the beans as a nutcho type bowl because I

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Speaker 1: find with men, if you take the meat away, they

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Speaker 1: sort of notice, whereas if you can get away with

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Speaker 1: a chili kon carne type meat product in a burrito bowl,

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Speaker 1: they're still getting the bulk that they need in delicious

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Speaker 1: and it's a much more budget friendly option and as

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Speaker 1: we know Australians, we ideally will all eat more legumes.

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Speaker 1: So yeah, my go to even is the fried rice

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

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

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Speaker 1: are probably my favorites without sort of swapping things like

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Speaker 1: for tata or soup, which I think is not kind

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Speaker 1: of like for like but still retur hating sort of

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Speaker 1: the commonality of those meals, but for a lot cheaper.

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Speaker 1: So yeah, I think you covered a lot, but they

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Speaker 1: might sort of add on. Oh my last one a

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Speaker 1: tuna mornae. Now I don't even like tuna very much,

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Speaker 1: but I'll eat a chuna mornae. And then you can

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

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Speaker 1: a bottle sauce or mix your own with a bit

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Speaker 1: of milk and corn flour and then add tons of

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Speaker 1: veggies to it, and you can buy a massive tin

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Speaker 1: of tuna for five bucks. So another good one that

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Speaker 1: the family tends to really enjoy.

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Speaker 3: Absolutely.

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Speaker 2: One of my favorites is actually a tuna pasta like

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Speaker 2: a tuna spaghetti pasta. So I buy like a tuna

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Speaker 2: in oil, so that saves a little bit of money.

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Speaker 2: Use that as sort of the base. Throw some fresh

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Speaker 2: tomatoes in there, whatever veggies you've got in the fridge,

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Speaker 2: and I will actually spend a little bit more by

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Speaker 2: buying a better quality pasta rather than just getting sort

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Speaker 2: of the dollar home brand white pasta. I will one

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Speaker 2: hundred percent always go for a high fiber pasta, and

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Speaker 2: if your budget allows, go for something like a legging

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Speaker 2: based pasta, a chickpea pasta, a bean based pasta, because

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Speaker 2: it tastes pretty similar to you know, normal pasta, but

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Speaker 2: you're getting a lot more protein and a lot more fiber,

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Speaker 2: particularly if you're doing a lot more vegetarian meals. I

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Speaker 2: think using something like a pulse pasta it should be

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Speaker 2: a really really you know, no brainer for your family

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Speaker 2: because you are getting the boost in terms of protein

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Speaker 2: and fiber just in terms of the fullness for the

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Speaker 2: meal as well. And it is, you know, it's a

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Speaker 2: really affordable, I guess option as well. And again, like

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Speaker 2: the vegetarian options are so budget friendly, sometimes if I

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Speaker 2: do pasta Susie, I'll use a legging based pasta. I'll

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Speaker 2: stir through either some low fat ricotta or some low

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Speaker 2: fat cottage cheese, because the dairy together with the lentil

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Speaker 2: based pasta gives a really nice complete protein source. Throw

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Speaker 2: and whatever veggies I've got my fridge, use a nice

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Speaker 2: sort of tomato based with that sort of creaminess from

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Speaker 2: the ricotta or the cottage cheese, and that gives a

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Speaker 2: nice sort of creaming pasta, which is a lot lower

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Speaker 2: calories than if you were stirring actual cream through your

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Speaker 2: pasture as well. So sometimes we can have some really

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Speaker 2: good higher protein vegetarian options as well. They're very budget

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Speaker 2: friendly if we're using sort of smart products like our beans,

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Speaker 2: our leggings, and some of our dairy as well to

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Speaker 2: 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 star 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 in

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

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

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

432
00:18:58,600 --> 00:19:00,600
Speaker 1: even bitter by sticking to a lot of basics and

433
00:19:00,640 --> 00:19:03,240
Speaker 1: frozen veggies and things and cutting down your meat intake

434
00:19:03,320 --> 00:19:06,320
Speaker 1: overall and using sort of lean cuts wisely.

435
00:19:06,520 --> 00:19:09,960
Speaker 3: Definitely, Can I add one more to the suzi? Last one? Shutshuska.

436
00:19:10,160 --> 00:19:11,240
Speaker 3: That's how you pronounce it, isn't it?

437
00:19:12,080 --> 00:19:16,320
Speaker 2: The eggs Baked eggs, yeah, yeah, yeah, shaked eggs. You

438
00:19:16,320 --> 00:19:19,640
Speaker 2: get the nice tomato beans in there as well, capsicerms,

439
00:19:19,640 --> 00:19:25,679
Speaker 2: some spices, sharleck. You know, it's just quite embarrassing anyway,

440
00:19:25,760 --> 00:19:27,119
Speaker 2: you guys are not what we mean if not getting

441
00:19:27,160 --> 00:19:29,639
Speaker 2: with Google baked eggs in the nice sort of creamy

442
00:19:29,680 --> 00:19:32,240
Speaker 2: tomato capsicum sort of bass capsicciams at the moment are

443
00:19:32,240 --> 00:19:34,399
Speaker 2: really really expensive, So I do sort of tomatoes with

444
00:19:34,480 --> 00:19:36,760
Speaker 2: a bit of maybe zucchinis or mushrooms or spinach or

445
00:19:36,760 --> 00:19:39,160
Speaker 2: whatever's available whatever season or on sale at the moment.

446
00:19:39,240 --> 00:19:41,200
Speaker 2: Whenever you listen to this episode, you might be listening

447
00:19:41,240 --> 00:19:42,600
Speaker 2: to it in nine months time and it might be

448
00:19:42,720 --> 00:19:45,240
Speaker 2: completely different seasons. So find out what's in season. You

449
00:19:45,280 --> 00:19:47,959
Speaker 2: basically cook up everything, dump it tin of tomatoes in season,

450
00:19:48,000 --> 00:19:49,640
Speaker 2: it spice it up, and then you crack your eggs

451
00:19:49,640 --> 00:19:51,040
Speaker 2: on top and you bake it in the oven. So

452
00:19:51,080 --> 00:19:53,439
Speaker 2: I'm a big fan of breakfast for dinner, Susie, but

453
00:19:53,520 --> 00:19:55,480
Speaker 2: it has to have veggies involved or having it for dinner.

454
00:19:55,600 --> 00:19:57,880
Speaker 1: Yeah, and I think you can get canned capsicum. I've

455
00:19:57,880 --> 00:19:59,560
Speaker 1: never used it. I don't think you can get at

456
00:19:59,560 --> 00:20:02,320
Speaker 1: the moment plane capsic and frozen. You can come in

457
00:20:02,359 --> 00:20:05,040
Speaker 1: and mix veggies, but you can get tinned now I

458
00:20:05,040 --> 00:20:07,639
Speaker 1: haven't used it, but you know, perhaps worth a try too,

459
00:20:07,680 --> 00:20:10,960
Speaker 1: because they are really expensive capscums and they're such a

460
00:20:10,960 --> 00:20:13,800
Speaker 1: super food, but they can really add quite a few

461
00:20:13,840 --> 00:20:16,320
Speaker 1: dollars to the grocery shop. So there's certainly some options

462
00:20:16,320 --> 00:20:19,200
Speaker 1: we can use instead, all rightly, And now our listener

463
00:20:19,280 --> 00:20:22,360
Speaker 1: question which one that comes up certainly all the time

464
00:20:22,400 --> 00:20:26,040
Speaker 1: with my clients. But specifically we have covered before about

465
00:20:26,080 --> 00:20:28,280
Speaker 1: water and how much is ideal to drink for health,

466
00:20:28,359 --> 00:20:30,480
Speaker 1: But the specific one we wanted to take a closer

467
00:20:30,520 --> 00:20:35,800
Speaker 1: look at today was that does drinking more water support

468
00:20:36,000 --> 00:20:39,399
Speaker 1: fat loss? And it's a little bit complicated, isn't it,

469
00:20:39,440 --> 00:20:42,240
Speaker 1: Because you know, there's a certain amount of fluid that

470
00:20:42,280 --> 00:20:44,119
Speaker 1: the body does need, and so you would argue that

471
00:20:44,160 --> 00:20:46,240
Speaker 1: if you were dehydrated and not getting enough of that,

472
00:20:46,320 --> 00:20:50,200
Speaker 1: it would impair metabolism or digestion, but it's probably safe

473
00:20:50,200 --> 00:20:51,359
Speaker 1: to say it's not going to impair it to a

474
00:20:51,440 --> 00:20:54,760
Speaker 1: point of having a significant impact or weight. But certainly

475
00:20:54,800 --> 00:20:56,200
Speaker 1: with my clients, I think there is a bit of

476
00:20:56,240 --> 00:20:58,840
Speaker 1: a belief that drinking more water will facilitate fat loss.

477
00:20:58,880 --> 00:21:02,080
Speaker 1: Now of the research that I'm aware of to date,

478
00:21:02,520 --> 00:21:04,600
Speaker 1: there is a small amount of research to show that

479
00:21:04,720 --> 00:21:10,520
Speaker 1: ice cold water does increase metabolic rate, but it's by

480
00:21:10,880 --> 00:21:16,199
Speaker 1: very very small amounts. I'm talking one two PM and

481
00:21:16,280 --> 00:21:18,760
Speaker 1: that is based on consuming quite a lot, like I'm

482
00:21:18,760 --> 00:21:21,439
Speaker 1: talking eight glasses of ice cold water per day. So

483
00:21:21,600 --> 00:21:25,080
Speaker 1: if you've got sense, tis yeah, and if this time

484
00:21:25,119 --> 00:21:26,800
Speaker 1: are you when it's freezing, it's not something you're really

485
00:21:26,800 --> 00:21:30,240
Speaker 1: reaching for now. You know, it has headlined before in

486
00:21:30,280 --> 00:21:32,600
Speaker 1: the media about increasing fat loss, but when you take

487
00:21:32,640 --> 00:21:36,920
Speaker 1: a closer look at the data, it's very very small amounts.

488
00:21:36,960 --> 00:21:39,840
Speaker 1: So I certainly wouldn't be encouraging my clients to drink

489
00:21:39,880 --> 00:21:44,400
Speaker 1: their water ice cold to get a potential fat burning effect.

490
00:21:44,400 --> 00:21:46,080
Speaker 1: That is a little bit of a myth that's sort

491
00:21:46,080 --> 00:21:50,679
Speaker 1: of in theoretical amounts only. So you know, basically my

492
00:21:50,800 --> 00:21:54,600
Speaker 1: answer is no, which is why I don't sort of

493
00:21:54,640 --> 00:21:56,600
Speaker 1: give my clients a lot of time talking about their

494
00:21:56,600 --> 00:21:59,360
Speaker 1: water intake. It's important for skin and digestion and going

495
00:21:59,359 --> 00:22:02,120
Speaker 1: to the bathroom for frequently. Is it going to improve

496
00:22:02,160 --> 00:22:05,399
Speaker 1: fat loss? Technically no. It may make you feel a

497
00:22:05,440 --> 00:22:07,840
Speaker 1: bit better, so you exercise more or you know, go

498
00:22:07,880 --> 00:22:09,560
Speaker 1: to the bathroom more often, so you might feel like

499
00:22:09,600 --> 00:22:11,760
Speaker 1: you're losing more weight. But technically no, you're not going

500
00:22:11,840 --> 00:22:15,360
Speaker 1: to lose more fat or lose weight quicker because you're

501
00:22:15,440 --> 00:22:20,760
Speaker 1: drinking enough or more water. Is that that's a fair servation.

502
00:22:21,000 --> 00:22:23,280
Speaker 2: Yeah, yeah, I mean I think it's a complicated one

503
00:22:23,280 --> 00:22:25,600
Speaker 2: because we'll drinking more water make you lose weight. No,

504
00:22:26,040 --> 00:22:29,280
Speaker 2: water doesn't impact the calorie burn that you will get.

505
00:22:29,320 --> 00:22:32,119
Speaker 2: Put it that way, or it doesn't put you in

506
00:22:32,119 --> 00:22:33,840
Speaker 2: a calorie deficit. I think a lot of people think, oh,

507
00:22:33,840 --> 00:22:34,960
Speaker 2: the more water I drink, the more.

508
00:22:34,840 --> 00:22:35,560
Speaker 3: Weight I lose.

509
00:22:36,160 --> 00:22:40,679
Speaker 2: No, But indirectly, drinking water can help you feel you know,

510
00:22:40,720 --> 00:22:42,800
Speaker 2: when you're more hydrated, you don't get us hungry. I

511
00:22:42,800 --> 00:22:47,000
Speaker 2: always say to clients dehydration mass hunger. So if you're dehydrated,

512
00:22:47,000 --> 00:22:49,480
Speaker 2: you're not drinking enough. The body will sort of say

513
00:22:49,480 --> 00:22:51,480
Speaker 2: to you, oh, I need more, I need more, and

514
00:22:51,520 --> 00:22:53,159
Speaker 2: you think you need more food, but actually you just

515
00:22:53,200 --> 00:22:54,960
Speaker 2: need water. And I've had a lot of clients to

516
00:22:55,040 --> 00:22:57,320
Speaker 2: go Leanna finished my meal I'm still hungry, and I

517
00:22:57,359 --> 00:22:58,879
Speaker 2: just look at what I've given them a meal, plum like,

518
00:22:58,880 --> 00:23:00,800
Speaker 2: absolutely not. There's no way you could still be hungry,

519
00:23:00,880 --> 00:23:02,760
Speaker 2: go and have two glasses of water. Text me in

520
00:23:02,760 --> 00:23:05,280
Speaker 2: twenty minutes how you feel, and ninety nine percent of

521
00:23:05,320 --> 00:23:07,000
Speaker 2: a time soosi they're like, oh, no, I'm fine. I

522
00:23:07,000 --> 00:23:10,240
Speaker 2: think I just needed more water after a meal. So

523
00:23:10,480 --> 00:23:13,720
Speaker 2: it doesn't directly impact that loss, but I think indirectly

524
00:23:13,840 --> 00:23:16,920
Speaker 2: it can because if we're not drinking enough, I definitely

525
00:23:16,920 --> 00:23:19,280
Speaker 2: do think we feel hungrier, we tend to eat a

526
00:23:19,280 --> 00:23:21,359
Speaker 2: lot more, and we just I think we just feel

527
00:23:21,400 --> 00:23:23,680
Speaker 2: crappier overall. Right, We get a bit of headache, we feel

528
00:23:23,680 --> 00:23:26,640
Speaker 2: a bit sluggish, our bows aren't working as well, and that,

529
00:23:26,680 --> 00:23:29,320
Speaker 2: you know, that sort of impacts our motivation to exercise,

530
00:23:29,359 --> 00:23:31,080
Speaker 2: to eat better. I know the last thing I want

531
00:23:31,119 --> 00:23:33,080
Speaker 2: to do is when I'm feeling sluggish in my gugestions

532
00:23:33,119 --> 00:23:34,800
Speaker 2: all over the place, I'm like, oh, I just can't

533
00:23:34,840 --> 00:23:36,760
Speaker 2: really be bothery're doing much at all. So I think

534
00:23:36,760 --> 00:23:40,359
Speaker 2: it definitely impacts us, like motivation wise and hunger wise

535
00:23:40,400 --> 00:23:43,160
Speaker 2: as well for some of us. So it's a complicated one.

536
00:23:43,160 --> 00:23:45,520
Speaker 3: I think directly, no indirectly yes.

537
00:23:46,160 --> 00:23:49,520
Speaker 1: And indirectly, particularly in terms of training quality. You would argue,

538
00:23:49,680 --> 00:23:52,320
Speaker 1: so if you are someone who has a goal of

539
00:23:52,400 --> 00:23:55,719
Speaker 1: that loss, and as part of that energy balance equation

540
00:23:55,800 --> 00:23:59,720
Speaker 1: are using high intensity cardigo training to trade at a

541
00:23:59,760 --> 00:24:03,560
Speaker 1: high level and burn more calories. If you are dehydrated,

542
00:24:04,160 --> 00:24:06,600
Speaker 1: you are unlikely to be able to exercise at the

543
00:24:06,720 --> 00:24:09,800
Speaker 1: highest intensity that you're capable, because you will be tired,

544
00:24:10,400 --> 00:24:13,720
Speaker 1: your energy regulation won't be as optimal as it could be.

545
00:24:14,520 --> 00:24:16,280
Speaker 1: You're less likely to be able to exercise for a

546
00:24:16,320 --> 00:24:19,480
Speaker 1: sustained period of time. So you could also say that

547
00:24:19,640 --> 00:24:23,520
Speaker 1: in order to support training at high intensity, you want

548
00:24:23,560 --> 00:24:26,480
Speaker 1: to be optimally hydrated, and hence elite athletes you know,

549
00:24:26,560 --> 00:24:31,920
Speaker 1: performing and in our context, burning the most calories you can,

550
00:24:32,400 --> 00:24:35,760
Speaker 1: you certainly wouldn't want to be dehydrated. So from that perspective,

551
00:24:35,920 --> 00:24:40,400
Speaker 1: it could increase fat loss potentially if you can train

552
00:24:40,520 --> 00:24:44,000
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: at high intensity. I'm not talking about walking around the

555
00:24:47,600 --> 00:24:49,680
Speaker 1: block here or even doing a moderate gym session. I'm

556
00:24:49,680 --> 00:24:52,760
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
00:24:56,080 --> 00:24:58,840
Speaker 1: high level of intensity over an extended period of time.

559
00:24:59,040 --> 00:25:02,600
Speaker 1: And that won't be everyone, but for that group of people, yes,

560
00:25:03,240 --> 00:25:05,840
Speaker 1: you would argue that dehydration could impact their ability to

561
00:25:05,880 --> 00:25:08,639
Speaker 1: train at that level and as such their ability to

562
00:25:08,680 --> 00:25:11,439
Speaker 1: burn optimal amounts or high amounts of body fat. But

563
00:25:11,640 --> 00:25:14,720
Speaker 1: that's a very specific example, and it's not the water directly,

564
00:25:14,760 --> 00:25:16,679
Speaker 1: as we've said, it's an indirect relationship.

565
00:25:16,880 --> 00:25:18,440
Speaker 3: But you know, this is a nice saying. You don't

566
00:25:18,480 --> 00:25:18,960
Speaker 3: drink your water.

567
00:25:19,200 --> 00:25:21,399
Speaker 2: Drink your water. It's very important. You absolutely can't get

568
00:25:21,440 --> 00:25:21,720
Speaker 2: around it.

569
00:25:21,760 --> 00:25:22,879
Speaker 3: You need to drink your water. Guys.

570
00:25:23,040 --> 00:25:25,840
Speaker 2: It just won't make you burn any more calories. Unfortunately,

571
00:25:26,040 --> 00:25:27,840
Speaker 2: if it did, I think we'd be, you know, selling

572
00:25:28,000 --> 00:25:30,479
Speaker 2: water by the you know, the fat loss miracle pills.

573
00:25:30,560 --> 00:25:32,400
Speaker 3: You know, water would costs a hell of a lot more.

574
00:25:32,480 --> 00:25:32,840
Speaker 2: By that way.

575
00:25:32,840 --> 00:25:34,920
Speaker 3: Wouldn't be free. It comes free from the.

576
00:25:34,840 --> 00:25:37,159
Speaker 1: Sky, and that's why vitamin water and things have sort of,

577
00:25:37,160 --> 00:25:38,960
Speaker 1: I guess done well off the back of that. Now,

578
00:25:39,280 --> 00:25:40,800
Speaker 1: what I will say is it's the time of year.

579
00:25:40,800 --> 00:25:42,680
Speaker 1: Often we're not feeling like drinking a whole lot of water,

580
00:25:42,720 --> 00:25:44,720
Speaker 1: So you can use your hot beverages like your tea's

581
00:25:44,840 --> 00:25:48,879
Speaker 1: absolutely in your water counterin I would use soup in

582
00:25:49,200 --> 00:25:52,480
Speaker 1: my fluid count as well, soda water, sparkling water. All fine,

583
00:25:52,520 --> 00:25:56,600
Speaker 1: you don't have to drink just plain tapwater. So yeah,

584
00:25:56,640 --> 00:25:59,159
Speaker 1: however you get your fluid ticking the box on that.

585
00:25:59,280 --> 00:26:01,200
Speaker 1: So as a reference, we've spoken about this before. It's

586
00:26:01,240 --> 00:26:03,840
Speaker 1: roughly thirty five to forty five meals per kilo, but

587
00:26:04,000 --> 00:26:06,040
Speaker 1: roughly two. Let's wear two laters of water a day

588
00:26:06,040 --> 00:26:09,160
Speaker 1: come from say minimum one. Ideally no more than three.

589
00:26:09,200 --> 00:26:11,960
Speaker 1: You can absolutely have too much, with exceptions, you know,

590
00:26:12,119 --> 00:26:16,640
Speaker 1: very large people, people breastfeeding might have higher requirements than that,

591
00:26:17,000 --> 00:26:20,440
Speaker 1: but on average most people will need between one maximum

592
00:26:20,440 --> 00:26:23,040
Speaker 1: three liters a day. Two is the middle ground. How

593
00:26:23,119 --> 00:26:25,320
Speaker 1: much do I drink? Probably between one and a half

594
00:26:25,320 --> 00:26:29,240
Speaker 1: and two, and I drink soda water myself. So yeah,

595
00:26:29,240 --> 00:26:32,000
Speaker 1: you probably if you're asking the question, you probably need

596
00:26:32,040 --> 00:26:34,239
Speaker 1: to drink more. You don't need to drink you know,

597
00:26:34,280 --> 00:26:36,800
Speaker 1: so you're in the toilet every five minutes, so maybe

598
00:26:36,840 --> 00:26:38,360
Speaker 1: you know a six hundred mile bottle in the morning

599
00:26:38,400 --> 00:26:40,040
Speaker 1: and afternoon and some in the evening, and you're going

600
00:26:40,080 --> 00:26:40,840
Speaker 1: to be on the right track.

601
00:26:41,040 --> 00:26:43,440
Speaker 2: And I think the best indication of if you're well

602
00:26:43,480 --> 00:26:45,919
Speaker 2: hydrated is actually as gross as it sounds. It is

603
00:26:45,960 --> 00:26:47,840
Speaker 2: to look at the color of your urine. It should

604
00:26:47,880 --> 00:26:51,440
Speaker 2: be a nice, very pale yellow color. If it's dark,

605
00:26:51,520 --> 00:26:54,520
Speaker 2: if it's brown. If it's a very dark yellow, you're dehydrated.

606
00:26:54,560 --> 00:26:57,920
Speaker 2: You absolutely need to drink more. If it's basically see tho,

607
00:26:58,160 --> 00:26:59,840
Speaker 2: you can actually be overhydrated.

608
00:26:59,880 --> 00:27:01,280
Speaker 3: That is a bad thing.

609
00:27:01,480 --> 00:27:02,920
Speaker 2: Actually, when I used to work at the hospital, I

610
00:27:02,920 --> 00:27:04,520
Speaker 2: actually saw a couple of patients end up in the

611
00:27:04,720 --> 00:27:08,000
Speaker 2: ICU very very unwell because they had overhydrated. So what

612
00:27:08,000 --> 00:27:10,560
Speaker 2: that means is a fluid flood your cells. You're really

613
00:27:10,600 --> 00:27:13,240
Speaker 2: important nutrients like you p atassium, sodium can plummet and

614
00:27:13,280 --> 00:27:16,200
Speaker 2: it can actually cause things like hypeneutremia. So too much

615
00:27:16,280 --> 00:27:18,800
Speaker 2: water is actually a bad thing. I remember hearing years

616
00:27:18,840 --> 00:27:21,520
Speaker 2: ago Susie, there was a competition in the US to

617
00:27:21,600 --> 00:27:24,919
Speaker 2: win some sort of Nintendo game or some sort of

618
00:27:24,920 --> 00:27:27,040
Speaker 2: gaming thing, and the single mom had like three kids

619
00:27:27,040 --> 00:27:28,359
Speaker 2: and she wanted to win it so bad, and it

620
00:27:28,400 --> 00:27:30,840
Speaker 2: was basically just like how much water could you drink

621
00:27:31,040 --> 00:27:34,480
Speaker 2: without peeing? She ended up in the in the ICU

622
00:27:34,520 --> 00:27:36,359
Speaker 2: and hospital. I think she nearly died, like she was

623
00:27:36,400 --> 00:27:39,360
Speaker 2: that critical. So too much water is actually a bad thing,

624
00:27:39,840 --> 00:27:41,520
Speaker 2: just like too less water is a bad thing. So

625
00:27:41,560 --> 00:27:43,840
Speaker 2: it's important to find a good balance. And if you're unsure,

626
00:27:44,160 --> 00:27:45,800
Speaker 2: look at the color of you urine. If you just

627
00:27:45,840 --> 00:27:49,400
Speaker 2: type in hydration urine chart into Google, it will basically

628
00:27:49,440 --> 00:27:52,000
Speaker 2: show you what color your pea should be. Don't measure

629
00:27:52,000 --> 00:27:53,600
Speaker 2: the pea first thing in the morning, because it's a

630
00:27:53,640 --> 00:27:56,639
Speaker 2: little bit it's not as accurate basically because you just

631
00:27:56,680 --> 00:27:58,280
Speaker 2: come off and over up fast of you know, seven

632
00:27:58,320 --> 00:28:00,920
Speaker 2: eight nine hours, have a long that you've I would

633
00:28:00,920 --> 00:28:02,879
Speaker 2: definitely be measuring sort of your second or third p

634
00:28:03,000 --> 00:28:04,960
Speaker 2: of your day. So I do think it's important when

635
00:28:05,000 --> 00:28:06,480
Speaker 2: you go to the bathroom when you do have a pee,

636
00:28:06,520 --> 00:28:08,160
Speaker 2: to look at the color FEO you're on. As gross

637
00:28:08,160 --> 00:28:10,399
Speaker 2: as it sounds, it's the only real indication that we

638
00:28:10,480 --> 00:28:12,520
Speaker 2: have unless you're getting regular blood tests, which we're not

639
00:28:12,560 --> 00:28:15,280
Speaker 2: going to encourage at all. It's really a good indication

640
00:28:15,359 --> 00:28:17,280
Speaker 2: of how well hydrated you are. It's any way we

641
00:28:17,320 --> 00:28:19,280
Speaker 2: can really know because for a lot of us, just

642
00:28:19,359 --> 00:28:21,560
Speaker 2: drinking to thirst sometimes that's not really enough.

643
00:28:21,560 --> 00:28:22,320
Speaker 3: By the time you're.

644
00:28:22,160 --> 00:28:25,640
Speaker 2: Thirsty, you probably already slightly dehydrated. It's probably a little

645
00:28:25,680 --> 00:28:26,120
Speaker 2: bit too late.

646
00:28:26,320 --> 00:28:28,800
Speaker 1: Yeah, absolutely true, And I think as a minimum you

647
00:28:28,840 --> 00:28:30,760
Speaker 1: want to be having about a liter and then sort

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00:28:30,760 --> 00:28:32,920
Speaker 1: of ideally maybe closer to two is a sort of

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00:28:32,960 --> 00:28:35,760
Speaker 1: a volume reference as well. But I think, you know,

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00:28:35,880 --> 00:28:37,440
Speaker 1: drinking for the sake of it, like you said, can

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00:28:37,480 --> 00:28:39,640
Speaker 1: be fraught with danger, so you know, making sure you're

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00:28:39,640 --> 00:28:42,000
Speaker 1: getting plenty of fluid rich fools like your veggies in

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00:28:42,040 --> 00:28:43,840
Speaker 1: general and soups will help at this time of year

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00:28:43,920 --> 00:28:46,480
Speaker 1: as well. And just have a rough idea of some

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00:28:46,520 --> 00:28:50,200
Speaker 1: sort of water going in in some format throughout the day, all.

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00:28:50,160 --> 00:28:50,760
Speaker 4: Rightly and well.

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00:28:50,760 --> 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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00:28:55,360 --> 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 --> 00:29:00,560
Speaker 1: your in box twice weekly on Sunday and weekday. We

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00:29:00,640 --> 00:29:03,720
Speaker 1: love when you share pictures of yourself on social media

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00:29:03,800 --> 00:29:05,760
Speaker 1: listening to us. We also love it more when you

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Speaker 1: tell your friends about us, so we love to see

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00:29:08,880 --> 00:29:10,000
Speaker 1: our subscribers grow.

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00:29:10,120 --> 00:29:12,160
Speaker 4: So keep in touch at the Nutrition Couch.

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00:29:12,040 --> 00:29:14,880
Speaker 1: Podcast and we will see you same time, same place

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00:29:14,920 --> 00:29:15,280
Speaker 1: next week.

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00:29:15,400 --> 00:29:27,800
Speaker 3: Thanks for listening, guys,