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Speaker 1: Are you ever offered food by a friend or family

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Speaker 1: member or colleague and felt as if you can't say no,

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Speaker 1: only then seeing yourself eat something you know that you

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Speaker 1: shouldn't or don't even really want, but you don't want

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Speaker 1: to offend the feeder. Don't worry, you are not alone.

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Speaker 1: And on today's episode of The Nutrition Couch, We're going

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Speaker 1: to give you all the tools and strategies you need

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Speaker 1: to keep your dietary goals on track no matter what

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Speaker 1: tempting treats you are offered. Hi, I'm Susie Burrow and

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Speaker 1: I'm Lene Wadd and together we bring you The Nutrition Couch,

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Speaker 1: the weekly podcast that keeps you up to date on

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Speaker 1: everything you need to know in the world of nutrition

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Speaker 1: as well as diet saboteurs. Leanne and I are going

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Speaker 1: to share our favorite go to winter superfoods, We review

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Speaker 1: a popular Asian quick and easy meal option, and our

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Speaker 1: listener question is all about weight loss medications and more specifically,

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Speaker 1: what should you do if it doesn't seem to be working?

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Speaker 1: So lean Today's case study, I feel is going to

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Speaker 1: really resonate with a lot of listeners because I think

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Speaker 1: this pops up quite often and it was more a

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Speaker 1: remot that we perhaps haven't covered it for a little while,

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Speaker 1: because I had a client of mind describe her life

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Speaker 1: in which there's a lot of situations in which people

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Speaker 1: are offering her food. So she might go and meet

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Speaker 1: someone for a coffee and then there's cake, or someone

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Speaker 1: might bake her come and visit her and drop something

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Speaker 1: off at her house and bring her something a baked good,

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Speaker 1: for example. Or she goes to drinks and Nibbley's at

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Speaker 1: someone's house and they're offering foods that she doesn't necessarily

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Speaker 1: want to eat. And we really spent a lot of

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Speaker 1: time in the consult going through what that actually meant

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Speaker 1: and why she found it so very difficult to say no.

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Speaker 1: And I think there's a lot of things psychologically going

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Speaker 1: on in the case of being offered food. And we

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Speaker 1: will preface this as we always do by saying that

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Speaker 1: Leanna and I are not food purists. We certainly are

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Speaker 1: not saying you should never have cake, or be rude

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Speaker 1: to someone, or be turning down a food that everyone's

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Speaker 1: being offered. So a classic example is I certainly would

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Speaker 1: not expect a client of mine to go to high

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Speaker 1: tee as a special occasion and not enjoy a scot

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Speaker 1: That is not what we're saying. What I'm talking about

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Speaker 1: is those random food occasions that pop up through the day,

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Speaker 1: through the week, all the time, and you just can't

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Speaker 1: eat it all. You know, you may not even feel

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Speaker 1: like eating it. Classy example is you're at a coffee

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Speaker 1: shop and someone orders a muffin and says, oh, do

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Speaker 1: you want to share? Or in the case of maybe

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Speaker 1: coming to your house for a visit and they bring

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Speaker 1: some cookies, or they bring some cake, or they bring something.

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Speaker 1: You know, there's so many different examples, and I'm sure

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Speaker 1: we can all think of them. There's feeders everywhere. And

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Speaker 1: you know, I'm guilty of this at times. I like

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Speaker 1: to bake, and I often like to take things, and

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Speaker 1: then I think, actually, am I being a bit slack

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Speaker 1: taking banana bread or something to the teachers at school

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Speaker 1: when they probably don't want to eat it because they're

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Speaker 1: trying to watch their weight. So it's a tricky one.

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Speaker 1: It's a conundrum, and only you will be able to

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Speaker 1: decide how much is too much. But for me, it's

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Speaker 1: too much when it's derailing you from your goals. And

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Speaker 1: in the case of my client, when we really nutted

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Speaker 1: it down. There were foods you didn't even really like

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Speaker 1: that much. It was more that she didn't want to

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Speaker 1: offend the person. And this is a big one I

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Speaker 1: find for women, and I find it's a big one

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Speaker 1: for women of a certain age because I find in

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Speaker 1: their life they've spent many years caring for other people.

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Speaker 1: They've spent years caring for children, they've spent years caring

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Speaker 1: for older parents, They've spent years caring for partners.

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Speaker 2: And the people around them.

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Speaker 1: They're used to pleasing people, and so the thought of

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Speaker 1: saying no to someone and having that boundary, even though

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Speaker 1: it compromises their goal, is very, very confronting. So you

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Speaker 1: can see that it's quite complex psychology of what's going

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Speaker 1: on in the case of refusing food and not wanting

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Speaker 1: to offend other people. So the first thing I would

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Speaker 1: say is in these situations, if this is resonating and

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Speaker 1: you're at an environment where there's a lot of food

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Speaker 1: around at work, or you are very social and there's

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Speaker 1: just a lot of food going on, and you end

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Speaker 1: up each week always having things that you know you

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Speaker 1: shouldn't or don't really want to be having, the first

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Speaker 1: thing is you've got to really start to separate out

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Speaker 1: special things to run on the mid occasion. So in

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Speaker 1: this example that I gave a high tea and a

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Speaker 1: scon at a high t is a special thing. You're

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Speaker 1: not going to high tea every week. You're probably celebrating something.

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Speaker 1: It's a special occasion. High tea goes along with scones.

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Speaker 1: No one's expecting you to say no to the scon

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Speaker 1: I'm talking more about the person who brings you some

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Speaker 1: cake after school, or someone who brings in cake to

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Speaker 1: work for someone's birthday, or you're at an event and

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Speaker 1: someone you know passes you something that you don't want.

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Speaker 1: You know, really it's not in your control. You're not

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Speaker 1: making that decision. You're feeling like it's someone else's. So

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Speaker 1: the first thing is to separate that out. If it's

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Speaker 1: runn of the mill weekly occasions and you really don't

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Speaker 1: need or want it, versus something that is specially and

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Speaker 1: you really feel like it. The next thing I would

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Speaker 1: say is whenever you have an opportunity to take ownership

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Speaker 1: of it and create a boundary, it's not a bad thing.

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Speaker 1: So for example, in a case of my client, this

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Speaker 1: person who was visiting her had said, I've made you

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Speaker 1: some cake, and I suggested, And these are all suggestions

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Speaker 1: that my clients say to her, Please don't bring it.

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Speaker 1: It's very kind, but I'm trying to lose weight or

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Speaker 1: I'm trying to eat healthy. It's okay to tell people

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Speaker 1: what you need. It's not personally offensive to them. But

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Speaker 1: until you create that boundary. Now, the other one I

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Speaker 1: sometimes usuallyand is I might say I can't eat that

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Speaker 1: at the moment, I've got stomach problems. Now that may

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Speaker 1: be a little white lie, but it instantly creates the

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Speaker 1: boundary so that it's not personal. So if someone passes

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Speaker 1: your piece of cake at work and you don't want

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Speaker 1: to have it, or you don't need it, you don't

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Speaker 1: feel like it, you can either say thanks so much,

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Speaker 1: but I can't eat that because I can't eat that

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Speaker 1: could be anything. You might not be off to eat

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Speaker 1: it because you just had your teeth fixed. You might

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Speaker 1: not be off to eat it because you've got something

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Speaker 1: wrong with your stomach. You might not be able to

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Speaker 1: eat because you're about to have a polonoscopy. But straight away

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Speaker 1: it separates out saying no, as opposed to know I'm

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Speaker 1: sorry and feeling guilty about it, and says, there's another reason,

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Speaker 1: because it could be anything you know, and no one

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Speaker 1: needs to know that it's okay to maintain your boundaries

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Speaker 1: to achieve your goals. So that's the other one. I

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Speaker 1: would say the third, and I think we've mentioned this before.

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Speaker 1: You can take it and not really eat it. And

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Speaker 1: certainly when you watch groups of people with food, they

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Speaker 1: might always take it, but they very rarely eat it.

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Speaker 1: And it's quite a useful psychological strategy.

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Speaker 3: But at a.

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Speaker 1: Deeper level, and probably what I wanted to talk about

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Speaker 1: more today is sometimes it's really worth questioning why you

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Speaker 1: are prepared to sacrifice your own goals for other people.

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Speaker 1: And many women are guilty of this. They'll skip the

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Speaker 1: gym because they don't want to ask the husband if

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Speaker 1: he can watch the kids, or they'll eat stuff. They

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Speaker 1: don't want you to please someone else, even though that

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Speaker 1: person doesn't care that they've worked really hard or week

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Speaker 1: on weight loss. So if you're guilty of sabotaging in

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Speaker 1: that way, coming from a place of trying to please others,

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Speaker 1: it's really worth considering why you're so ready to sacrifice

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Speaker 1: your own goals, and you actually have a long history

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Speaker 1: of this, because if you've had a long history of it,

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Speaker 1: if you've had kids, caring for partners. You're probably in

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Speaker 1: your fifties and you're probably resentful of a lot of

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Speaker 1: people because you've been constantly sacrificing your own self. And

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Speaker 1: that's something at a deeper level to really look at,

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Speaker 1: because that will be the reason you're irritated and annoyed,

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Speaker 1: not because the person is baked and brought it to

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Speaker 1: you because it's coming from a good place, but because

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Speaker 1: you are constantly will not do what you need that's

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Speaker 1: right for you. You're a people pleaser and trying to

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Speaker 1: please others, and that's really worth looking at because when

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Speaker 1: you identify that as a habit, like I always say, Leanne,

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Speaker 1: awareness is the first key of behavior change. And if

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Speaker 1: this is something in your life that's causing drama in

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Speaker 1: terms of not reaching your weight loss goals, and it's

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Speaker 1: because you're constantly pleasing people by eating the food they

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Speaker 1: order or eating the extras they serve you, that will

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Speaker 1: be the key difference to breaking that habit and really

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Speaker 1: taking control because it's not personal to them to say no,

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Speaker 1: it's not offensive to them, but you're ultimately only doing

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Speaker 1: your self harm by not and it will be likely

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Speaker 1: a behavioral pattern that's built over many years.

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Speaker 2: And I've got two little, I guess case studies or

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Speaker 2: stories to share because I agree with everything that you said,

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Speaker 2: and one was personal for me when I was going

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Speaker 2: through my own post party and weight loss journey. Like

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Speaker 2: you said, I had to be very conscious of the

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Speaker 2: things that I truly loved and I wanted to enjoy

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Speaker 2: and the other things that would just run up the

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Speaker 2: mill that were always seemed to be around if they

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Speaker 2: went to a birthday party or something like that. And

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Speaker 2: I have a friend and slash family member who whose

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Speaker 2: love language is cooking and baking and sharing. Like you

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Speaker 2: know how they talk about the love languages, or this

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Speaker 2: person's love language is to feed you. They're a feeder

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Speaker 2: in the best possible way because that's the way that

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Speaker 2: they show their love. They cook, they bake, that sort

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Speaker 2: of thing. And I remember once we'd had a beautiful

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Speaker 2: meal and it was like a couple of courses, like

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Speaker 2: it was a substantial amount of food, and then the

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Speaker 2: dessert came out and I said, oh, no, thank you,

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Speaker 2: I'm so full. And that was okay. That went by,

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Speaker 2: and then everyone took the piece of I think it

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Speaker 2: was like a slice or a cake. And then it

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Speaker 2: came back around to me and she said here you go,

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Speaker 2: and I said, oh, no, thank you, I'm full. You

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Speaker 2: have it, and she said, oh, no, I can't have it.

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Speaker 2: I'm full, and I said okay. And then about five

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Speaker 2: minutes later, it comes back gives me the plate and says, oh,

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Speaker 2: there's only one piece left. You have it, and I said, oh, no,

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Speaker 2: thank you, I don't want it. You have it, and

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Speaker 2: she looked at me and she said, oh, I don't

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Speaker 2: want it. And we kind of wrote this like Mexican

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Speaker 2: stand up what We're both staring at each other, and

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Speaker 2: I just said I don't want it, just like you

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Speaker 2: don't want it, and she just looked at me, and

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Speaker 2: it just dawned on her and she It's like for

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Speaker 2: the first time in her life, she actually was just like, Oh,

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Speaker 2: she doesn't really want it, because I think she's so

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Speaker 2: used to feeding people and that being her love language.

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Speaker 2: And when I push my card on her and said no,

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Speaker 2: you have it, and then she looked at me like

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Speaker 2: I don't want it. Why would you keep offering it

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Speaker 2: to her? And then I just looked at her the

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Speaker 2: same way, like you don't want it. I don't want it, like,

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Speaker 2: what are we going to do here? And she just

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Speaker 2: kind of like silently took the plate back in the kitchen,

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Speaker 2: and I was like this understanding that she'd never really

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Speaker 2: appreciate it, because I think she offers someone something, they

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Speaker 2: say no, she goes back into your opposite and they

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Speaker 2: take it because they feel you know, they feel bad

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Speaker 2: or guilty, or they want to please them. So I

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Speaker 2: think it's really important that if you're going to say no.

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Speaker 2: My first tip, and I always said to my clients,

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Speaker 2: stand your ground because if you say no and then

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Speaker 2: five minutes laid, you come back around and you go, okay, yes.

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Speaker 2: Every time they offer you something you say no, they're

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Speaker 2: going to continually re offer it to you until you

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Speaker 2: say yes. So if you have that instance, be really

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Speaker 2: firm if you really don't want it. Like I was

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Speaker 2: genuinely full. I was satisfied. The thing that she'd made

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Speaker 2: wasn't something that I would deem a total soul food

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Speaker 2: for me, I'm not really a slice type of girls.

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Speaker 2: It looked nice, but I was genuinely full that I already

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Speaker 2: had a lovely glass of wine with my meal. That

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Speaker 2: for me like I totally just you know, was that

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Speaker 2: capacity with that meal I'd really thoroughly enjoyed myself. I

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Speaker 2: just didn't naturally need any more food. I could have

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Speaker 2: happily taken it home, yes, but it wasn't something I

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Speaker 2: thoroughly enjoyed anyway. If it'd been a piece of caramel slice,

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Speaker 2: absolutely because that's something I love. But I think it

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Speaker 2: was just a like a you know, standard kind of

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Speaker 2: lemon sliced, delicious, but not something that I typically loved. Now,

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Speaker 2: the other story that I have is a client who

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Speaker 2: stands really firmly in my mind because it was very

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Speaker 2: similar to what I've just described, where the love language

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Speaker 2: was her mother in law who would always bake her

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Speaker 2: particular things. And she, this klient of mine, had Seiliac disease.

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Speaker 2: So not only would the mum in law bake for everybody,

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Speaker 2: she would bake something in particular for my client and

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Speaker 2: I've made this especially for you. They were the comment

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Speaker 2: she was getting, and my client felt so guilty. She

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Speaker 2: was like, how do I say no where she's gone

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Speaker 2: out of her way to make something for me? Like,

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Speaker 2: I can't say no. And so it started with the

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Speaker 2: really frank discussion about her really having tried hard for many,

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Speaker 2: many years to lose weight, really investing a significant amount

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Speaker 2: of you know, money and time into her health. They

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Speaker 2: had that conversation, lo and behold the next family dinner.

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Speaker 2: They tended to do family dinners about once a week,

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Speaker 2: so it wasn't something that was just like, you know,

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Speaker 2: once every couple of months and you know, you could

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Speaker 2: just kind of let it go. It was every single

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Speaker 2: week that had this conversation. The week before the next

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Speaker 2: week rolled around and the mom in law had baked

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Speaker 2: something else for her, and she said, you know, remember

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Speaker 2: the conversation were, oh, but it's only this, I baked

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Speaker 2: it especially for you. Just have this little bit now

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Speaker 2: and then I won't do it next week. And my client,

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Speaker 2: like we'd had the pep talk, and she stood firm

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Speaker 2: and she said, no, you know, no, I'm really full.

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Speaker 2: I don't like it. I really appreciate you doing that.

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Speaker 2: And in the end she ended up just saying, look,

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Speaker 2: I'll have some I'm not hungry at right now, I'll

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Speaker 2: take it home. So she ended up taking I think

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Speaker 2: an enormous gluten free like a whole cake home with

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Speaker 2: her at time, and then you know, the next week

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Speaker 2: it happened again. So basically they just went back and forth.

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Speaker 2: They continued to have this conversation. Every week she'd do

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Speaker 2: something until my clients that I understand that this is

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Speaker 2: the way that you want to show me love, and

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Speaker 2: I deeply appreciate that. But how about, if it's okay

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Speaker 2: with you, can you buy me some flowers instead? And

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Speaker 2: the next week she actually sent a little text her

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Speaker 2: mom in law saying, I'm so looking forward to the

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Speaker 2: family dinner. The kids are really excited. Just wanted to

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Speaker 2: remind you of the conversation we had. I don't need

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Speaker 2: you to go out of your way and bake for me,

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Speaker 2: but if you would like to do something, there's zero expectation,

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Speaker 2: but I would love some flowers. And that seems weird

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Speaker 2: for a lot of people, but in her culture it

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Speaker 2: was a sign of love and respect to I guess

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Speaker 2: provide something for that guest. And so for the first

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Speaker 2: time in many years, she went to that dinner, Susie,

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Speaker 2: and there was a beautiful bunch of flowers waiting for

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Speaker 2: her and no entire gluten free cakes, and she was like,

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Speaker 2: oh my goodness. So it was about that honest and

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Speaker 2: open communication. But that wasn't enough in this stage, she

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Speaker 2: actually had to go and offer an alternative. And most

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Speaker 2: women would feel completely uncomfortable asking their mum in law

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Speaker 2: for flowers, but in this instance, she wanted to provide

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Speaker 2: something that was her love language. She was spending hours

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Speaker 2: in the kitchen baking for her, which wasn't needed, It

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Speaker 2: wasn't it wasn't unappreciated, but it was just putting a

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Speaker 2: real hindrance on her own journey. And that if you're

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Speaker 2: going to take home an entire gluten free cake, chances

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Speaker 2: are you're only human and you're going to eat some

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Speaker 2: of that and probably not just one slice, probably a

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Speaker 2: little bit more. So it makes losing weight very, very difficult,

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Speaker 2: and she was getting really upset with herself and also

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Speaker 2: her mother in law because she was sort of creating

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Speaker 2: this situation. So it had a really positive ending where

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Speaker 2: both women were very happy in the end. One was

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Speaker 2: able to provide something that the other one genuinely wanted

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Speaker 2: and they were both really happy in the end and

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Speaker 2: there was no wasted to gluten free treats in the

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Speaker 2: very end of that. So I think that is really

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Speaker 2: important to have those clear lines of communication and like

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Speaker 2: Susie said, you don't have to say, hey, I don't

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Speaker 2: want someone i'm losing weight. My thing for my clients

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Speaker 2: is generally like you, Susie, Oh sorry, I'm working with

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Speaker 2: the dietaries on some of my gut issues, so I'm

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Speaker 2: not having too much of that stuff because it sets

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Speaker 2: me off or which is genuine, because most of my

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Speaker 2: clients do come to me with a bit of you know,

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Speaker 2: ero to a bowl or a bit of an unset stomach,

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Speaker 2: or the other one is no, thank you, I'm full.

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Speaker 2: And it's very hard for people to go, oh, just

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Speaker 2: a little bit when you say I'm full, When you

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Speaker 2: say I'm trying to lose weight, they will find another

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Speaker 2: way to get you to have a little bit like

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Speaker 2: oh just a little bit, It's okay, no worries. But

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Speaker 2: when you just I'm genuinely i'm full, like I did

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Speaker 2: with my friend, I was like, no, thank you, I'm full,

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Speaker 2: and then we have this Mexican standoff where we're looking

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Speaker 2: at each other like no, you have it, No you

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Speaker 2: have it, No thanks, I don't want it. I'm full. Well,

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Speaker 2: no thanks, I don't want it. I'm full. It just

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Speaker 2: becomes a lot more I think appreciate it all. You

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Speaker 2: can't really say too much around somebody saying no, thank you,

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Speaker 2: I'm full. You can't just go well, eat it anyway,

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Speaker 2: make yourself feel sick. It doesn't really make sense. So

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Speaker 2: I feel like it's a nice little comeback, like I

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Speaker 2: really appreciate that, thank you so much, but I'm full,

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Speaker 2: and a push comes to shove. If they're really giving

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Speaker 2: you a bit of grief around it, take a slice

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Speaker 2: home and then do what you want with that at

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Speaker 2: home later, factor it into your week, give it to

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Speaker 2: one of your loved ones, that sort of thing. But

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Speaker 2: I think it's really important to stave firm and your decision.

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Speaker 2: If you're the type of person that goes, oh, oh,

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Speaker 2: thank you. In five minutes later you turn around and

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Speaker 2: accept a slice, they're going to know that. Like to them,

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Speaker 2: it just seems like you you're going to say yes

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Speaker 2: eventually and you want it. You're just trying to be

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Speaker 2: quote unquote good, So they're going to weigh you down eventually.

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Speaker 2: So I feel like that's the most important thing I

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Speaker 2: say to my clients is make a decision. There's no

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Speaker 2: right or wrong, either eat it or don't. I don't

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Speaker 2: really mind it's your goals, it's your choice. But when

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Speaker 2: you make that decision, you need to stay firm on that.

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Speaker 2: You can't be, you know, flip flopping all over the

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Speaker 2: side of the fence, because they're going to weigh down

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Speaker 2: you will power.

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Speaker 1: Eventually, they detect they detect weakness, and I think it's

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Speaker 1: relevant for all of us when you are catering for women.

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Speaker 1: I've got another two personal examples actually of just friendship groups.

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Speaker 1: I went recently to a dinner with a group of

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Speaker 1: girls and it was like Italian restaurant and we'd ordered

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Speaker 1: like barata that came with bread and stuff is the entree.

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Speaker 1: And then when it came to ordering the mains, one

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Speaker 1: of the girls said, no, we can't have pizza. We've

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Speaker 1: had too many cabs. So half the table hungry because

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Speaker 1: they really did want the pizza, but no one would

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Speaker 1: go against the strong one who said no cubs, which

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Speaker 1: was not me. I was like, and then another you've

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Speaker 1: got a dinner coming up, and one of the girls said,

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Speaker 1: I'll make a sticky day pudding and I said, you

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Speaker 1: know what, we don't need it, None of us need it.

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Speaker 1: We probably actually don't want it, but if it's there,

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Speaker 1: we'll all eat it, like, let's just not do it

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Speaker 1: like often we over cater in groups of women, and

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Speaker 1: I think it's okay to just pull back a little

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Speaker 1: bit and say not that you can't have dessert, but

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Speaker 1: do something lighter, because when the food is there, you

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Speaker 1: all eat it. If the pizza had been there that night,

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Speaker 1: we all would have eaten it, and we probably didn't

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Speaker 1: need it. So I think, just be mindful that when

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Speaker 1: you are with groups of women or are catering, give

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Speaker 1: people that space and option to make the lighter choices

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Speaker 1: if they want it, but also have a lighter dessert option,

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Speaker 1: or don't necessarily assume, because a lot of us are

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Speaker 1: guilty of applying people with a lot of food as well.

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Speaker 1: So it's okay to cut back a little bit if

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Speaker 1: we are eating, keeping in mind things like desserts have

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Speaker 1: as many calories as the whole meal.

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Speaker 3: So that's just what I said to my friend.

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Speaker 1: You know, she likes to cook, but you know we

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Speaker 1: don't actually need it, so let's just cut back. And

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Speaker 1: with the cost of food so high at the moment,

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Speaker 1: it's not bad to cut back a little bit in general,

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Speaker 1: which lends us to our next topic. I want to

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Speaker 1: talk about because of course we are in the depths

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Speaker 1: of winter. I know up in Brisbane it's been colder

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Speaker 1: even than Sydney. It's very chilly. You know, my clients

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Speaker 1: who have hired or what exercise mics are really happy

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Speaker 1: because they're not feeling like going out walking.

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Speaker 3: So that was a smart investment.

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Speaker 1: But I wanted to talk about a few of the

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Speaker 1: winter foods that I really do lean on at this

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Speaker 1: time of year to sort of make that healthy comfort

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Speaker 1: food because it's lent to recipes I've been working on

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Speaker 1: and I thought probably good to share it with our listeners,

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Speaker 1: so I'll share a few of mine. I really like

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Speaker 1: felo pastry. Now I know that it's a bit messy

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Speaker 1: to use, but if you love pies, which so many

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Speaker 1: of us do, you know pastry is really high in calories.

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Speaker 1: It's very hard to find reduce fat puff pastry. It

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Speaker 1: also you sort of buy six sheets if you might

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Speaker 1: only use one, then you end up throwing it out.

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Speaker 1: Whereas I find felo, it's not as sort of delicious

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Speaker 1: because it's not as high fat and saturated fat and

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Speaker 1: transfats probably, but it still.

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Speaker 3: Comes out pretty well.

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Speaker 1: I've got a great spinach pie I do with filo

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Speaker 1: on top, you can definitely make like a pasty. Actually,

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Speaker 1: do we use felo for out Leanna And I've got

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Speaker 1: a book coming out? Did we use filo for those

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Speaker 1: sausage rolls in that book? Kind of have to check. Yeah,

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Speaker 1: So you can sort of do your own pasties pies.

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Speaker 1: Just use it on the top. It's relatively inexpensive. It

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Speaker 1: keeps really well wrapped up, so I use Felo all

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Speaker 1: the time. The other product I use a whole lot

430
00:18:27,160 --> 00:18:31,000
Speaker 1: of in winter is the Greek yogurt. Now I don't

431
00:18:31,080 --> 00:18:33,040
Speaker 1: use a high protein one. I'll just get the Farmer's

432
00:18:33,119 --> 00:18:36,000
Speaker 1: Union all the coals or woolies regular Greek yogurt, which

433
00:18:36,040 --> 00:18:38,639
Speaker 1: is about ten percent fat. But because it does have

434
00:18:38,680 --> 00:18:41,359
Speaker 1: a fat load, it really is good as for creaming

435
00:18:41,440 --> 00:18:42,600
Speaker 1: sauces and things up.

436
00:18:42,720 --> 00:18:43,639
Speaker 3: So whether I'm.

437
00:18:43,520 --> 00:18:46,560
Speaker 1: Doing zucchini and walnut bread, whether I'm using it in

438
00:18:46,600 --> 00:18:48,840
Speaker 1: a curry, I find that's a really nice alternative to

439
00:18:48,880 --> 00:18:51,480
Speaker 1: sour cream to give things a creaminess and a richness,

440
00:18:51,600 --> 00:18:53,360
Speaker 1: Like even if you're doing a soup and you mix

441
00:18:53,400 --> 00:18:56,360
Speaker 1: it through, it just gives it that nice taste and flavor.

442
00:18:56,359 --> 00:18:58,879
Speaker 1: And again I find it a really cost effective ingredient

443
00:18:58,920 --> 00:19:01,359
Speaker 1: and you can use it in several different ways. And

444
00:19:01,400 --> 00:19:02,919
Speaker 1: then the other one I use a lot of is

445
00:19:02,960 --> 00:19:06,160
Speaker 1: the frozen greens, so things like the kale, the spinach.

446
00:19:06,600 --> 00:19:08,480
Speaker 1: I find they work really well to add them to

447
00:19:08,600 --> 00:19:12,199
Speaker 1: soups smoothies at this time of year, and very inexpensive

448
00:19:12,280 --> 00:19:15,200
Speaker 1: compared to fresh ones. And then probably my final one

449
00:19:15,240 --> 00:19:17,320
Speaker 1: is I don't use a lot of legumes. I know

450
00:19:17,359 --> 00:19:19,520
Speaker 1: you use a lot more than I do, but certainly

451
00:19:19,560 --> 00:19:22,720
Speaker 1: cannellini beans are my absolute favorite in soups and I've

452
00:19:22,720 --> 00:19:25,199
Speaker 1: got a couple on my Instagram. I find they just

453
00:19:25,240 --> 00:19:27,960
Speaker 1: make a beautiful soup and you can blend them down.

454
00:19:28,400 --> 00:19:31,159
Speaker 1: They almost come like a really delicious pace and you

455
00:19:31,200 --> 00:19:32,879
Speaker 1: can get them for like a dollar a can. So

456
00:19:33,000 --> 00:19:35,080
Speaker 1: Cannellini beans is probably my other go to at this

457
00:19:35,160 --> 00:19:35,760
Speaker 1: time of year.

458
00:19:36,480 --> 00:19:40,080
Speaker 2: So we used lut frozen puff pastry sheets.

459
00:19:40,280 --> 00:19:41,280
Speaker 3: Yeah, because it tastes better.

460
00:19:41,359 --> 00:19:45,159
Speaker 1: But you can do, let's be honest, you can do

461
00:19:45,160 --> 00:19:45,760
Speaker 1: you feel like I do?

462
00:19:45,880 --> 00:19:46,680
Speaker 3: You know if I'm doing.

463
00:19:46,720 --> 00:19:48,800
Speaker 1: I do use the reduced fat path, but I think

464
00:19:48,840 --> 00:19:51,080
Speaker 1: don't forget the filo because it can come up really

465
00:19:51,119 --> 00:19:53,840
Speaker 1: well and sometimes actually, you know how you do the fillow.

466
00:19:54,560 --> 00:19:56,159
Speaker 1: You lay it out and you can just spray it

467
00:19:56,200 --> 00:19:58,200
Speaker 1: with a bit of spray olive oil.

468
00:19:58,240 --> 00:19:59,320
Speaker 2: Yeah, because it's a bit dry.

469
00:19:59,640 --> 00:20:02,280
Speaker 1: Yeah, and you can don't smel like that, Like, just

470
00:20:02,320 --> 00:20:03,880
Speaker 1: be positive. We're trying to be positive.

471
00:20:04,040 --> 00:20:04,920
Speaker 3: She was like, O R.

472
00:20:06,480 --> 00:20:08,240
Speaker 1: I cut it into the pieces and then put it

473
00:20:08,280 --> 00:20:10,800
Speaker 1: into the muff and tins. So you put a few

474
00:20:11,000 --> 00:20:12,840
Speaker 1: in the muff and tins and then you can make

475
00:20:12,920 --> 00:20:15,479
Speaker 1: like a little fritata or a little chiche. You can

476
00:20:15,520 --> 00:20:17,280
Speaker 1: put the spinach pie mix in that. And that's quite

477
00:20:17,280 --> 00:20:19,240
Speaker 1: a good way of using fel over because it's otherwise

478
00:20:19,240 --> 00:20:21,880
Speaker 1: it can be fiddley. So that's a good tricky way

479
00:20:21,880 --> 00:20:25,320
Speaker 1: to avoid kind of the issue with making it fit

480
00:20:25,440 --> 00:20:26,120
Speaker 1: and things like that.

481
00:20:26,640 --> 00:20:27,920
Speaker 2: Well, that was one of my you stole one of

482
00:20:27,920 --> 00:20:30,119
Speaker 2: my own. Went to favorite superfoods with forratatas. I think

483
00:20:30,160 --> 00:20:32,359
Speaker 2: they're just so easy. I like to beat cottage cheese

484
00:20:32,359 --> 00:20:35,200
Speaker 2: and eggs together and then just dump in whatever vegetables

485
00:20:35,240 --> 00:20:36,720
Speaker 2: you like. And I have some clients who like to

486
00:20:36,800 --> 00:20:38,960
Speaker 2: use a little bit of leftover sort of protein, whether

487
00:20:38,960 --> 00:20:40,520
Speaker 2: you might have cooked a little bit of salmon or

488
00:20:40,520 --> 00:20:42,199
Speaker 2: a little bit of chicken or something and throw that

489
00:20:42,280 --> 00:20:44,600
Speaker 2: in as well. Just to boost the overall protein as well,

490
00:20:44,680 --> 00:20:46,359
Speaker 2: and then any veggies that you like can always a

491
00:20:46,400 --> 00:20:48,560
Speaker 2: little bit of cheese on top. Lots of seasonings don't

492
00:20:48,560 --> 00:20:50,800
Speaker 2: go astray. I feel like people don't really love for retatas,

493
00:20:50,800 --> 00:20:53,320
Speaker 2: but they don't season it very well, so the obvious

494
00:20:53,359 --> 00:20:55,840
Speaker 2: salt and peppa I love. Using dill dial is my

495
00:20:56,119 --> 00:20:58,240
Speaker 2: just obsession at the moment. Susie's not in seasons, so

496
00:20:58,280 --> 00:21:01,040
Speaker 2: I just get the you know, the dry, the powdered

497
00:21:01,080 --> 00:21:03,520
Speaker 2: dial from the herb and spice section of the soupermarket.

498
00:21:03,720 --> 00:21:05,879
Speaker 2: I'm just obsession. I've also started using a little bit

499
00:21:05,880 --> 00:21:08,679
Speaker 2: of onion powder and garlic powder. I feel like onion

500
00:21:08,720 --> 00:21:11,640
Speaker 2: garlic powder plus still, but a salt and pepper goes

501
00:21:11,640 --> 00:21:13,600
Speaker 2: such a long way when we're talking about it. For Tata.

502
00:21:14,160 --> 00:21:16,280
Speaker 2: One of my other favorites is a good old chicken soup.

503
00:21:16,280 --> 00:21:18,639
Speaker 2: We've talked about really you know, using the bones of

504
00:21:18,720 --> 00:21:21,520
Speaker 2: chicken to really make that really nourishing broth and then

505
00:21:21,560 --> 00:21:23,720
Speaker 2: adding a really good base of onion and garlic and

506
00:21:23,720 --> 00:21:26,680
Speaker 2: then tons of veggies that from an immunity perspective, because

507
00:21:26,680 --> 00:21:28,840
Speaker 2: you're getting a lot of the pre natural prebotics out

508
00:21:28,840 --> 00:21:31,600
Speaker 2: of the onion and garlic is really really powerful. I

509
00:21:31,680 --> 00:21:34,320
Speaker 2: also love baked oats, particularly in winter. I like to

510
00:21:34,320 --> 00:21:36,800
Speaker 2: boost the protein but either adding protein powder into the

511
00:21:36,840 --> 00:21:38,840
Speaker 2: baked oats and then it's like meal prepped and ready

512
00:21:38,840 --> 00:21:41,120
Speaker 2: to go. I also love using things like oats in there.

513
00:21:41,240 --> 00:21:43,240
Speaker 2: I've got a really great one on my Instagram page

514
00:21:43,240 --> 00:21:45,560
Speaker 2: Sousi a crunchy berry baked oats. If you scroll back

515
00:21:45,560 --> 00:21:48,040
Speaker 2: about a week or two under my reels, that's really

516
00:21:48,080 --> 00:21:50,480
Speaker 2: that was a really popular one. I also love my

517
00:21:50,560 --> 00:21:52,919
Speaker 2: slow cookut in winter. So I might be doing like

518
00:21:53,119 --> 00:21:54,840
Speaker 2: a bit of a beef curry where I like to

519
00:21:55,000 --> 00:21:57,600
Speaker 2: use beef chicks or the is it the shoulder that

520
00:21:57,720 --> 00:22:00,560
Speaker 2: really stews down really nicely. It just like flakes apart

521
00:22:00,560 --> 00:22:02,840
Speaker 2: with a fork. It's beautiful. I always like to put

522
00:22:02,880 --> 00:22:05,160
Speaker 2: things like pumpkin and chickpeas into my curries, a little

523
00:22:05,160 --> 00:22:08,400
Speaker 2: bit of tumeric black pepper to activate. The pepper activates

524
00:22:08,400 --> 00:22:10,240
Speaker 2: the tumeric as well. In that sort of like a

525
00:22:10,280 --> 00:22:12,840
Speaker 2: really nice anti inflammatory meal as well. I love using

526
00:22:12,840 --> 00:22:15,720
Speaker 2: my slow cooker in winter. Pumpkin soup is another really

527
00:22:15,760 --> 00:22:18,000
Speaker 2: good one. I have a lot of my ladies SUSI

528
00:22:18,000 --> 00:22:20,199
Speaker 2: who like either pumpkin soup or tomato soup, and I

529
00:22:20,200 --> 00:22:22,359
Speaker 2: say that's fine, but we've got to get some protein

530
00:22:22,400 --> 00:22:24,680
Speaker 2: in because neither of them really have enough protein in there.

531
00:22:24,680 --> 00:22:26,119
Speaker 2: So I like to add a bit of Greek yogurt

532
00:22:26,119 --> 00:22:28,280
Speaker 2: through either the pumpkin or tomato soup to add the

533
00:22:28,320 --> 00:22:31,200
Speaker 2: creaminess to it. But I also like to either add

534
00:22:31,240 --> 00:22:33,359
Speaker 2: something in there to boost the protein, because even a

535
00:22:33,359 --> 00:22:35,639
Speaker 2: good dollop of break yogurt is not enough protein in

536
00:22:35,640 --> 00:22:37,520
Speaker 2: that meal. So I like to get them if they're

537
00:22:37,520 --> 00:22:40,200
Speaker 2: making pumpkin soup, a tin of butter beans or candellini

538
00:22:40,240 --> 00:22:42,920
Speaker 2: beans like you mentioned, blends really well into pumpkin soup.

539
00:22:43,119 --> 00:22:46,000
Speaker 2: My other little hack is something like nutritional yeast flakes

540
00:22:46,200 --> 00:22:49,679
Speaker 2: or loup and flakes into something like a veggie based soup.

541
00:22:49,960 --> 00:22:52,359
Speaker 2: Again really boosts the protein and fiber in that soup.

542
00:22:52,480 --> 00:22:54,639
Speaker 2: All the alternative is to make you know your pumpkin

543
00:22:54,680 --> 00:22:56,719
Speaker 2: on tomato soup how you would normally make it, and

544
00:22:56,760 --> 00:22:59,160
Speaker 2: serve it with some of the low carb, high protein toast,

545
00:22:59,200 --> 00:23:01,159
Speaker 2: just to give that, you know, the soup and overall

546
00:23:01,200 --> 00:23:04,240
Speaker 2: protein boosts as well. And then probably my final little

547
00:23:04,640 --> 00:23:06,720
Speaker 2: winter superfood not so much just a food, but it's

548
00:23:06,760 --> 00:23:08,560
Speaker 2: just herbal tea this time of year. I have a

549
00:23:08,560 --> 00:23:10,520
Speaker 2: lot of clients like I took to a lady a

550
00:23:10,520 --> 00:23:12,160
Speaker 2: couple of weeks ago and she was having eight cups

551
00:23:12,160 --> 00:23:13,600
Speaker 2: of tea and I was like, oh, and of course

552
00:23:13,600 --> 00:23:15,439
Speaker 2: there were milky with sugar in there. Well, I was like,

553
00:23:15,480 --> 00:23:17,199
Speaker 2: we've got to cut it down. And it was just

554
00:23:17,200 --> 00:23:19,680
Speaker 2: a bad habit that's crept in summer. Sorry, during winter.

555
00:23:19,840 --> 00:23:22,440
Speaker 2: During summer she barely drinks any tea. But during winter

556
00:23:22,640 --> 00:23:24,760
Speaker 2: she lives in Sydney just to stay warm. She just

557
00:23:24,840 --> 00:23:27,400
Speaker 2: you know, doubles tribbles down on her tea intake, which

558
00:23:27,400 --> 00:23:29,679
Speaker 2: when you're adding milk and sugar into it, really, you know,

559
00:23:29,800 --> 00:23:32,320
Speaker 2: ramps up the calories. So I love herbal tea. I

560
00:23:32,359 --> 00:23:34,320
Speaker 2: say to my clients, don't go two nuts with the

561
00:23:34,720 --> 00:23:37,240
Speaker 2: milky teas and the milky coffees, because obviously, you know,

562
00:23:37,280 --> 00:23:39,280
Speaker 2: one or two a day is fine, but if you're

563
00:23:39,280 --> 00:23:41,639
Speaker 2: having four or five, six, seven, eight cups a day,

564
00:23:41,880 --> 00:23:44,440
Speaker 2: you're getting way more caffeine, which may impect your sleep,

565
00:23:44,560 --> 00:23:46,919
Speaker 2: but you're also obviously adding to the calorie load of that.

566
00:23:46,960 --> 00:23:48,880
Speaker 2: So I'm a big fan of the herbal teas. I

567
00:23:48,920 --> 00:23:50,520
Speaker 2: love tea too at this time of year. They've just

568
00:23:50,560 --> 00:23:52,960
Speaker 2: had a massive sale recently, which I love because you

569
00:23:52,960 --> 00:23:55,440
Speaker 2: know it's not it's quite bougey tea. It's quite expensive,

570
00:23:55,640 --> 00:23:57,400
Speaker 2: but it is very you know, it is does feel

571
00:23:57,480 --> 00:23:59,840
Speaker 2: very nice and sort of comforting, particularly in winter summer.

572
00:23:59,880 --> 00:24:02,359
Speaker 2: Bit found of getting yourself some nice herbal teas. My

573
00:24:02,440 --> 00:24:04,280
Speaker 2: only tip would be if you are looking at one

574
00:24:04,320 --> 00:24:06,600
Speaker 2: of those nice herbal tea shops like Tea Too, just

575
00:24:06,680 --> 00:24:08,919
Speaker 2: check the ingredient list because some of them actually do

576
00:24:09,000 --> 00:24:10,520
Speaker 2: have quite a bit of sugar in there because they

577
00:24:10,600 --> 00:24:13,160
Speaker 2: naturally add sugar or they add something like honey into

578
00:24:13,240 --> 00:24:14,919
Speaker 2: the tea mix as well. So when we're thinking of

579
00:24:14,920 --> 00:24:17,399
Speaker 2: herbal teas, really the best ones are the ones that

580
00:24:17,400 --> 00:24:19,800
Speaker 2: are literally just the tea leaves, so you're not getting

581
00:24:19,800 --> 00:24:23,000
Speaker 2: any added sugars or calories there as well.

582
00:24:23,080 --> 00:24:25,399
Speaker 1: I think going back to the eggs, I always like

583
00:24:25,440 --> 00:24:28,080
Speaker 1: to serve things like frattatas or omelets. Is a meal

584
00:24:28,119 --> 00:24:31,040
Speaker 1: with chutney, like you know you can get those gorgeous chutney's.

585
00:24:31,040 --> 00:24:33,880
Speaker 1: I think that just gives it beautiful flavor. My favorite

586
00:24:33,920 --> 00:24:35,560
Speaker 1: tea at this time of year, because I do ramp

587
00:24:35,680 --> 00:24:38,040
Speaker 1: up the tea, is the English Breakfast Shop green tea

588
00:24:38,080 --> 00:24:40,960
Speaker 1: with pomegranate. It is delicious, no sugar added. It is

589
00:24:41,040 --> 00:24:43,800
Speaker 1: so nice. But yeah, no, I think that it's this

590
00:24:43,880 --> 00:24:46,960
Speaker 1: time of year that we really want to keep inspired

591
00:24:47,000 --> 00:24:49,560
Speaker 1: with our diet and avoid takeaway as much as we can,

592
00:24:49,600 --> 00:24:51,199
Speaker 1: even though it's tempting. So if we can keep a

593
00:24:51,200 --> 00:24:53,880
Speaker 1: bit of excitement around the food, that's always good. Oh,

594
00:24:53,920 --> 00:24:55,680
Speaker 1: I know I've got a new Actually, I wanted to say,

595
00:24:55,800 --> 00:24:59,080
Speaker 1: Leanne has got this great new snack range. You've done

596
00:24:59,160 --> 00:25:02,480
Speaker 1: ten days of whole some snacks on your Instagram, which

597
00:25:02,520 --> 00:25:05,640
Speaker 1: is just great. And because of the way the algorithm's working,

598
00:25:05,760 --> 00:25:08,480
Speaker 1: you're not necessarily seeing people's posts. So if you haven't

599
00:25:08,520 --> 00:25:11,639
Speaker 1: seen leans ten days of wholesome Snacks, like, they are

600
00:25:11,680 --> 00:25:14,119
Speaker 1: really good recipes you've popped up there and they're all free,

601
00:25:14,160 --> 00:25:17,080
Speaker 1: so that's really good. But I've got a new tomato

602
00:25:17,119 --> 00:25:19,800
Speaker 1: soup recipe that's in my Winter Warmers book, which isn't free,

603
00:25:20,040 --> 00:25:22,719
Speaker 1: but is. I got the protein up for the tomato

604
00:25:22,800 --> 00:25:25,760
Speaker 1: soup with a milk, putting the milk through it as well,

605
00:25:26,160 --> 00:25:28,919
Speaker 1: and it came up pretty good because obviously a lot

606
00:25:28,960 --> 00:25:31,000
Speaker 1: of the commercial tomato soups have a lot of added

607
00:25:31,040 --> 00:25:35,080
Speaker 1: sugars and I wanted a creamy one, and this recipe

608
00:25:35,080 --> 00:25:37,080
Speaker 1: I've worked out with the milk came up really well.

609
00:25:37,119 --> 00:25:39,040
Speaker 1: So that's in winter warmers. So we've got plenty of

610
00:25:39,080 --> 00:25:41,040
Speaker 1: resources around for people if you're looking for a bit

611
00:25:41,040 --> 00:25:44,879
Speaker 1: of inspiration. But our product of the Weekly and the

612
00:25:44,920 --> 00:25:48,320
Speaker 1: bow bun. Now, I have not previously had a lot

613
00:25:48,359 --> 00:25:48,760
Speaker 1: of bow.

614
00:25:48,680 --> 00:25:50,000
Speaker 3: Buns in my life.

615
00:25:50,280 --> 00:25:54,600
Speaker 1: And let's be honest, though they're delicious, you'd be a

616
00:25:54,600 --> 00:25:55,679
Speaker 1: bower bun fan, wouldn't you.

617
00:25:55,880 --> 00:25:57,400
Speaker 3: What's Sophie's take on a bow bun?

618
00:25:57,680 --> 00:26:00,520
Speaker 2: Yeah, Mum's at og. Yeah yeah, Sophie makes some from scratch.

619
00:26:00,560 --> 00:26:02,520
Speaker 2: Will be horrified if I bought them. I was recommending

620
00:26:02,560 --> 00:26:03,280
Speaker 2: bought ones.

621
00:26:03,240 --> 00:26:05,000
Speaker 1: But she wouldn't put some of this stuff into it,

622
00:26:05,040 --> 00:26:07,840
Speaker 1: I bet. Because a friend of mine loves the boo bun,

623
00:26:07,920 --> 00:26:09,800
Speaker 1: so I thought, oh, the other night I had the

624
00:26:09,800 --> 00:26:11,760
Speaker 1: pulled pork and I thought, oh, I would quite like

625
00:26:11,800 --> 00:26:14,480
Speaker 1: a bau bunk. And they're selling them in supermarkets now,

626
00:26:14,520 --> 00:26:16,800
Speaker 1: so I look open, get my little nutritionals out and

627
00:26:16,840 --> 00:26:18,359
Speaker 1: then I almost have a heart attack.

628
00:26:19,240 --> 00:26:21,760
Speaker 3: But the l and what is in abau bun?

629
00:26:22,080 --> 00:26:23,480
Speaker 1: So I thought we'd just have a chat about it,

630
00:26:23,520 --> 00:26:25,320
Speaker 1: not to say that their foods to never eat because

631
00:26:25,320 --> 00:26:28,040
Speaker 1: obviously they're cultural foods that can fit really nicely into

632
00:26:28,040 --> 00:26:30,480
Speaker 1: different meals. And we'll talk about Sophie's because I bet

633
00:26:30,480 --> 00:26:32,480
Speaker 1: hers don't have some of this stuff in it. But

634
00:26:32,560 --> 00:26:34,280
Speaker 1: I was a bit shocking, and because I just had

635
00:26:34,280 --> 00:26:37,359
Speaker 1: a look at the good old brands that in the supermarket,

636
00:26:37,480 --> 00:26:42,600
Speaker 1: King of King's Guau Boo buns and the ingredient list first,

637
00:26:42,600 --> 00:26:45,160
Speaker 1: so it's fifty one percent wheat flour and wheat starch

638
00:26:45,240 --> 00:26:48,320
Speaker 1: and cornstarch and sugar. They're the first four ingredients, which

639
00:26:48,359 --> 00:26:52,080
Speaker 1: is basically the most refined type of carbohydrates plus sugar.

640
00:26:52,600 --> 00:26:54,520
Speaker 1: And then I had another heart attack because I saw

641
00:26:54,600 --> 00:26:58,359
Speaker 1: vegetable shortening. Now, admittedly it's used in small amounts, but

642
00:26:58,400 --> 00:27:00,760
Speaker 1: basically when you see shortening on any ingredient list, it

643
00:27:00,800 --> 00:27:04,600
Speaker 1: suggests heavily saturated slash transfats, which is kind of why

644
00:27:04,720 --> 00:27:08,320
Speaker 1: bau buns taste a bit like a doughnut, raising agents

645
00:27:08,400 --> 00:27:10,600
Speaker 1: yeast and water. And then when I looked at the

646
00:27:10,880 --> 00:27:14,360
Speaker 1: amount of fuel in a Boo buon, it was twenty

647
00:27:14,680 --> 00:27:17,399
Speaker 1: one or twenty point nine grams of carbohydrate, which is

648
00:27:17,480 --> 00:27:20,800
Speaker 1: almost two slices of bread. In one little balbon, four

649
00:27:20,840 --> 00:27:24,000
Speaker 1: grams of sugar and one hundred calories, and I just

650
00:27:24,040 --> 00:27:26,159
Speaker 1: couldn't buy them. As a dietitian. In the Anne, I

651
00:27:26,200 --> 00:27:28,080
Speaker 1: just had as much as I was craving a boo

652
00:27:28,160 --> 00:27:30,080
Speaker 1: bun because.

653
00:27:29,800 --> 00:27:32,560
Speaker 3: Like normally what you'd eat, you said, like three or four.

654
00:27:32,359 --> 00:27:36,439
Speaker 1: Balons easily, that's like eighty sixty to eighty grams of

655
00:27:36,480 --> 00:27:38,520
Speaker 1: carb Like that's almost as much as some people need

656
00:27:38,520 --> 00:27:40,119
Speaker 1: the whole day, and I just couldn't do it.

657
00:27:40,240 --> 00:27:40,960
Speaker 3: I couldn't do it.

658
00:27:41,320 --> 00:27:42,920
Speaker 2: You read out the nutrition to me, and I said,

659
00:27:42,920 --> 00:27:44,320
Speaker 2: what sch one was that? And then I realized that

660
00:27:44,440 --> 00:27:47,200
Speaker 2: was per one, not per serving, and I thought, oh god,

661
00:27:47,200 --> 00:27:49,040
Speaker 2: people would eat four to six of them. So that's

662
00:27:49,080 --> 00:27:50,280
Speaker 2: where the issue is.

663
00:27:50,359 --> 00:27:52,840
Speaker 1: Well, they're delicious because they're like cake, because they are

664
00:27:52,960 --> 00:27:56,040
Speaker 1: like cake, like the literally white flour sugar, and.

665
00:27:56,000 --> 00:27:58,960
Speaker 2: There's no protein either, so it's it's not very satisfied,

666
00:27:59,200 --> 00:28:02,040
Speaker 2: sut lyeah perserving Each boo bun's only got two point

667
00:28:02,080 --> 00:28:04,960
Speaker 2: four grams of protein, so very low compared to twenty

668
00:28:04,960 --> 00:28:06,840
Speaker 2: one grams of carbs. So yeah, if you had four,

669
00:28:07,040 --> 00:28:10,399
Speaker 2: you're talking about eighty grams of carbohydrate and sadly still

670
00:28:10,640 --> 00:28:12,679
Speaker 2: less than ten grams of proteins. You're going to keep

671
00:28:12,720 --> 00:28:14,919
Speaker 2: eating them and eating them and eating them until you

672
00:28:14,960 --> 00:28:17,959
Speaker 2: feel satisfied because there's no veggie there, there's no fiber

673
00:28:18,000 --> 00:28:21,480
Speaker 2: bulk there, and there's minimal protein there for that satidy factor.

674
00:28:21,520 --> 00:28:24,399
Speaker 2: So you're going to keep over eating that carb until

675
00:28:24,440 --> 00:28:26,840
Speaker 2: you actually get that protein up high enough, which we

676
00:28:26,920 --> 00:28:29,000
Speaker 2: know from the research is closer to twenty grams. So

677
00:28:29,080 --> 00:28:31,760
Speaker 2: most people would probably need six to ten of these

678
00:28:32,000 --> 00:28:35,000
Speaker 2: to feel somewhat even satisfied. And then you know, you're

679
00:28:35,000 --> 00:28:38,520
Speaker 2: looking at a thousand calorie meal. Who knows how many

680
00:28:38,520 --> 00:28:40,760
Speaker 2: carbohydrate well over one hundred grams.

681
00:28:40,800 --> 00:28:43,959
Speaker 1: Yeah, because it's like six hundred calories, six hundred calories

682
00:28:44,080 --> 00:28:44,880
Speaker 1: just a boo bun.

683
00:28:45,240 --> 00:28:46,560
Speaker 3: It's not even with any filling.

684
00:28:46,760 --> 00:28:49,280
Speaker 2: Yeah, So they're delicious, But to me, they're an entree

685
00:28:49,320 --> 00:28:51,320
Speaker 2: like I would have one as like an entree to

686
00:28:51,400 --> 00:28:53,760
Speaker 2: a meal, like a beautiful you know, chicken stir fry

687
00:28:53,800 --> 00:28:56,480
Speaker 2: with some Asian Chinese greens in there. That's how I

688
00:28:56,480 --> 00:28:59,800
Speaker 2: would use a boobun, not as a meal itself. So

689
00:29:00,120 --> 00:29:02,760
Speaker 2: I don't know if people feel the same way, but yeah, nutritionally,

690
00:29:02,800 --> 00:29:05,479
Speaker 2: they're absolutely more of a treat food aren't they.

691
00:29:05,960 --> 00:29:08,120
Speaker 1: Oh yeah, I had to and I really was craving it,

692
00:29:08,120 --> 00:29:09,280
Speaker 1: but I just could not do it.

693
00:29:09,320 --> 00:29:11,120
Speaker 3: I had to put it back. But I'd be interested.

694
00:29:11,240 --> 00:29:13,240
Speaker 1: She can we ask your mom for next time how

695
00:29:13,280 --> 00:29:15,280
Speaker 1: she would make hers, because I'd be very surprised if

696
00:29:15,320 --> 00:29:18,640
Speaker 1: your mum like would use half those ingredients.

697
00:29:18,680 --> 00:29:20,120
Speaker 3: So we need to get a look.

698
00:29:20,360 --> 00:29:23,000
Speaker 2: Well, the basis is wheat flour and corn starch essentially,

699
00:29:23,000 --> 00:29:24,800
Speaker 2: like you're not going to use like wholemeal flour and

700
00:29:24,840 --> 00:29:27,280
Speaker 2: something like a balbum because it would totally change the texture.

701
00:29:27,280 --> 00:29:29,320
Speaker 2: So I think the probably the level of carb would

702
00:29:29,360 --> 00:29:32,200
Speaker 2: be similar, but I think she rolls them thinner, so

703
00:29:32,360 --> 00:29:34,600
Speaker 2: because the bowbon is quite you know, it's quite dense,

704
00:29:34,600 --> 00:29:37,080
Speaker 2: isn't It's quite thick bread. And then with the stuff

705
00:29:37,080 --> 00:29:39,080
Speaker 2: that you put in the middle, sometimes she'll use you know,

706
00:29:39,200 --> 00:29:42,400
Speaker 2: prawn and ginger and garlic and water chestnuts, and you know,

707
00:29:42,480 --> 00:29:44,800
Speaker 2: she does beautiful flavorings in the middle, and a lot

708
00:29:44,840 --> 00:29:46,200
Speaker 2: of time it's a bit of pork with a bit

709
00:29:46,240 --> 00:29:48,800
Speaker 2: of you know, that sweeter sauce, so like a hoistson

710
00:29:48,960 --> 00:29:50,640
Speaker 2: or oh what's that other one that like catch up

711
00:29:50,680 --> 00:29:53,040
Speaker 2: may naise that sort of sauce. I think which is fine,

712
00:29:53,080 --> 00:29:55,080
Speaker 2: but I think you just need to be conscious that

713
00:29:55,320 --> 00:29:58,160
Speaker 2: I personally would call this something more like an entree

714
00:29:58,360 --> 00:30:00,960
Speaker 2: versus having four or five, six of them as part

715
00:30:01,000 --> 00:30:02,720
Speaker 2: of a meal. I think it's hard to balance these

716
00:30:02,720 --> 00:30:04,640
Speaker 2: out as part of a meal. But if you can,

717
00:30:05,000 --> 00:30:07,320
Speaker 2: I've seen just the bun itself sold and then you

718
00:30:07,400 --> 00:30:09,440
Speaker 2: add your own filling to that, I personally think that

719
00:30:09,480 --> 00:30:11,080
Speaker 2: would be a better option. So you can get a

720
00:30:11,080 --> 00:30:13,920
Speaker 2: bit more protein and some veggie into the filling, you know,

721
00:30:13,960 --> 00:30:16,280
Speaker 2: chop up some mushroom, chop up some water chestnuts, some

722
00:30:16,280 --> 00:30:19,000
Speaker 2: spring onions, use a bit of leaner protein, and then

723
00:30:19,000 --> 00:30:20,960
Speaker 2: in terms of the source, just using a very little

724
00:30:21,000 --> 00:30:23,480
Speaker 2: bit and pack that into the bun versus just putting

725
00:30:23,480 --> 00:30:25,600
Speaker 2: a tiny bit in there for two grams of protein

726
00:30:25,640 --> 00:30:29,280
Speaker 2: per bun is nowhere near enough in terms of you know, satiation.

727
00:30:30,000 --> 00:30:32,920
Speaker 1: Oh, they're like pure sugar to the blood glucose like

728
00:30:33,040 --> 00:30:33,920
Speaker 1: your sugar levers.

729
00:30:34,000 --> 00:30:35,239
Speaker 3: Just go sky high with that.

730
00:30:35,360 --> 00:30:38,360
Speaker 1: For anyone with glucose regulation issues, I'd be a hard nose.

731
00:30:38,400 --> 00:30:40,720
Speaker 1: So yeah, enjoy your bows in moderation. But yeah, I

732
00:30:40,760 --> 00:30:42,080
Speaker 1: was a bit shocked at actually what.

733
00:30:42,040 --> 00:30:44,520
Speaker 3: Was in them. And then maybe leanne you can have

734
00:30:44,520 --> 00:30:46,440
Speaker 3: a segment. Since I've hogged the whole podcast, would you

735
00:30:46,520 --> 00:30:48,800
Speaker 3: like to have a chat? Thanks for coming today.

736
00:30:49,880 --> 00:30:51,920
Speaker 2: Listener question? What is that listener question today? Well, you

737
00:30:51,920 --> 00:30:53,360
Speaker 2: wrote the scripts. I don't even know what we're doing.

738
00:30:53,440 --> 00:30:55,960
Speaker 2: I have been taking sex Sender, and to be honest,

739
00:30:56,000 --> 00:30:59,480
Speaker 2: I'm not noticing any difference. Is this normal? Well, if

740
00:30:59,560 --> 00:31:02,280
Speaker 2: you are drug companies, certainly not, because they would say

741
00:31:02,280 --> 00:31:04,280
Speaker 2: that sex Cenda is a wonder drug and you definitely

742
00:31:04,320 --> 00:31:07,000
Speaker 2: should be losing weight. So but like everything you know,

743
00:31:07,120 --> 00:31:09,600
Speaker 2: these drugs are not a one hit wonder. They're not

744
00:31:09,640 --> 00:31:11,840
Speaker 2: something that you just take and hope for the best.

745
00:31:12,040 --> 00:31:13,960
Speaker 2: They absolutely are and I'm sure if you read the

746
00:31:13,960 --> 00:31:16,440
Speaker 2: fine print on the packet, like most things, it says

747
00:31:16,440 --> 00:31:19,520
Speaker 2: in combination with a healthy diet and lifestyle, which means

748
00:31:19,520 --> 00:31:21,680
Speaker 2: that you need to be exercising, you need to be

749
00:31:21,760 --> 00:31:25,280
Speaker 2: making some positive lifestyle changes as well, so you should

750
00:31:25,280 --> 00:31:27,760
Speaker 2: be noticing some difference. I mean, it obviously depends on

751
00:31:27,800 --> 00:31:29,800
Speaker 2: the timeframe. If you've been taking it two days, you

752
00:31:29,840 --> 00:31:31,920
Speaker 2: probably are not going to notice any difference. But if

753
00:31:31,920 --> 00:31:33,560
Speaker 2: you've been on it for a good I would say

754
00:31:33,560 --> 00:31:35,880
Speaker 2: two to four weeks, I would want to see some notice.

755
00:31:35,920 --> 00:31:38,200
Speaker 2: With difference on the scale, and again this depends on

756
00:31:38,240 --> 00:31:40,200
Speaker 2: how large you are. I would imagine if you're taking

757
00:31:40,360 --> 00:31:42,720
Speaker 2: a weight loss type of drug, you're in a larger body,

758
00:31:42,760 --> 00:31:44,640
Speaker 2: so I would be hoping for at least, you know,

759
00:31:45,160 --> 00:31:48,080
Speaker 2: i'd say two to four kilos on the scale per month,

760
00:31:48,560 --> 00:31:50,200
Speaker 2: and that's an average. So if you drop you know,

761
00:31:50,360 --> 00:31:52,280
Speaker 2: three kilos in the first week, not much in the

762
00:31:52,320 --> 00:31:54,320
Speaker 2: second week, a kilo on the third week, and not

763
00:31:54,400 --> 00:31:56,160
Speaker 2: much in the fourth week, we want to take that

764
00:31:56,240 --> 00:31:58,440
Speaker 2: average across the month, right, We're not looking for the

765
00:31:58,480 --> 00:32:00,920
Speaker 2: scale to go down one or two kilo every week.

766
00:32:01,120 --> 00:32:03,160
Speaker 2: It really the way that fat loss works is that

767
00:32:03,600 --> 00:32:06,120
Speaker 2: some weeks could be very stable in between other weeks

768
00:32:06,120 --> 00:32:08,000
Speaker 2: to be a really big job. Other weeks could even

769
00:32:08,000 --> 00:32:10,800
Speaker 2: be a slight increase. And that's all very normal, particularly

770
00:32:10,840 --> 00:32:13,880
Speaker 2: for our ladies because of the hormonal shifts and you know,

771
00:32:14,120 --> 00:32:16,400
Speaker 2: periods and hormones and that sort of thing as well

772
00:32:16,440 --> 00:32:18,360
Speaker 2: can kind of play havoc in terms of how much

773
00:32:18,400 --> 00:32:21,000
Speaker 2: fluid the body retains. So I would say that if

774
00:32:21,000 --> 00:32:23,400
Speaker 2: you've been taking this type of drug for at least

775
00:32:23,400 --> 00:32:26,160
Speaker 2: a month, you should definitely be noticing some differences, and

776
00:32:26,160 --> 00:32:28,440
Speaker 2: if you're not, it is very likely that you are

777
00:32:28,480 --> 00:32:31,800
Speaker 2: not I guess adequately controlling, and the nutrition and lifestyle

778
00:32:31,880 --> 00:32:34,320
Speaker 2: factors that you should be as well. It's in combination.

779
00:32:34,480 --> 00:32:37,160
Speaker 2: It's all three of those things working together, not just

780
00:32:37,200 --> 00:32:39,080
Speaker 2: a miracle weight loss drug in isolation.

781
00:32:39,800 --> 00:32:42,400
Speaker 1: I think the thing for me is that sex cender

782
00:32:42,440 --> 00:32:44,520
Speaker 1: is a very different drug to ozen peak and we'll

783
00:32:44,520 --> 00:32:47,360
Speaker 1: go v and Manjaro. So whilst it does have the

784
00:32:47,440 --> 00:32:53,200
Speaker 1: golp peptide to regulate appetite, it doesn't encourage the pancreas

785
00:32:53,240 --> 00:32:55,480
Speaker 1: to increase the production of insulance. That's the key difference

786
00:32:55,560 --> 00:32:58,200
Speaker 1: between the semaglue tides that we're hearing about and then

787
00:32:58,240 --> 00:33:01,600
Speaker 1: sex sender. Now, sex in my experience, should only be

788
00:33:01,640 --> 00:33:04,120
Speaker 1: prescribed for when we I think we should say this.

789
00:33:04,160 --> 00:33:06,640
Speaker 1: I often use the word gross overeating, And the reason

790
00:33:06,680 --> 00:33:08,440
Speaker 1: why you say that is that it's kind of a

791
00:33:08,440 --> 00:33:10,800
Speaker 1: clinical term in hospitals you use, but it's not a

792
00:33:10,880 --> 00:33:12,880
Speaker 1: very nice word, so I'll try not to use it anymore.

793
00:33:13,160 --> 00:33:15,760
Speaker 1: But it's really used for overeaters, for people who have

794
00:33:15,800 --> 00:33:19,360
Speaker 1: difficult with appetite control as opposed to someone with glucose

795
00:33:19,440 --> 00:33:22,520
Speaker 1: regulation and hormonal weight gain linked to insulin. That's not

796
00:33:22,560 --> 00:33:25,280
Speaker 1: working as efficiently as it should. So when I see

797
00:33:25,320 --> 00:33:28,680
Speaker 1: Saxender prescribe for someone who's not really an overeater in

798
00:33:28,680 --> 00:33:30,800
Speaker 1: some cases that they're not eating enough and they're not

799
00:33:30,840 --> 00:33:34,240
Speaker 1: optimizing metabolism, I just roll my eyes because I realize

800
00:33:34,280 --> 00:33:38,600
Speaker 1: that the prescribing clinician is not understanding the underlying reason

801
00:33:38,680 --> 00:33:41,520
Speaker 1: for the weight. It's just a medication they can prescribe

802
00:33:41,520 --> 00:33:44,720
Speaker 1: reasonably easily and it's readily available. So if you have

803
00:33:44,800 --> 00:33:47,920
Speaker 1: a waste over one hundred centimeters, if you have signs

804
00:33:47,960 --> 00:33:50,760
Speaker 1: of clinical engine resistance, you've got a family history of diabetes,

805
00:33:50,840 --> 00:33:53,720
Speaker 1: you had gestational diabetes, sex Sender's not the drug for you.

806
00:33:54,000 --> 00:33:55,800
Speaker 1: And that's what doesn't work in many of my women

807
00:33:55,840 --> 00:33:58,880
Speaker 1: because they weren't overeating to start with. So a drug

808
00:33:58,920 --> 00:34:01,720
Speaker 1: that's maybe working on appetite that's not dysregulated, it's not

809
00:34:01,760 --> 00:34:03,640
Speaker 1: going to work. So to me, it's very very simple,

810
00:34:04,040 --> 00:34:08,040
Speaker 1: and I've only had success with sex Sender with people

811
00:34:08,040 --> 00:34:11,600
Speaker 1: who do tend to binge eat, particularly at nighttime. Even

812
00:34:11,760 --> 00:34:13,719
Speaker 1: in that case, if they do have instance issues, that

813
00:34:13,760 --> 00:34:16,640
Speaker 1: may still work. But for those who don't overeat, it's

814
00:34:16,719 --> 00:34:18,920
Speaker 1: usually an interesting issue. It's the wrong medication. If you're

815
00:34:18,920 --> 00:34:20,520
Speaker 1: going to take meds, it should be ozen peak will

816
00:34:20,520 --> 00:34:23,319
Speaker 1: go VI Manjaro. So that's the reason. So I think,

817
00:34:23,400 --> 00:34:25,520
Speaker 1: just be very clear what these medications are for. And

818
00:34:25,520 --> 00:34:28,319
Speaker 1: this is where the specificity isn't clear in the media.

819
00:34:28,400 --> 00:34:30,040
Speaker 1: You know, I've seen so many podcasts with people talking

820
00:34:30,040 --> 00:34:32,320
Speaker 1: about ozen peak and they haven't even mentioned the effect

821
00:34:32,320 --> 00:34:34,680
Speaker 1: on insulin. Like this is just journalists who don't understand

822
00:34:34,680 --> 00:34:37,480
Speaker 1: the underlying mechanisms of the drug talking about something they

823
00:34:37,520 --> 00:34:41,600
Speaker 1: shouldn't be. So get your medical advice from medical professionals,

824
00:34:41,640 --> 00:34:43,840
Speaker 1: and get your weight loss advice from weight loss specialists.

825
00:34:43,840 --> 00:34:45,719
Speaker 1: And it's not enough to be a general GP or

826
00:34:45,719 --> 00:34:48,320
Speaker 1: a general dietitian. You've got to have people who work

827
00:34:48,360 --> 00:34:51,960
Speaker 1: in weight and hormones to clearly understand what's going on

828
00:34:52,000 --> 00:34:54,360
Speaker 1: and why you would prescribe something. So for me, if

829
00:34:54,400 --> 00:34:56,080
Speaker 1: you're on sex sender and it's not working and you

830
00:34:56,080 --> 00:34:58,680
Speaker 1: don't overeat, it's just purely the wrong drug for you

831
00:34:58,719 --> 00:35:01,960
Speaker 1: and you're absolutely wasting your mind. All right, Leanne, Well,

832
00:35:02,000 --> 00:35:03,239
Speaker 1: there you go. That brings us to the end of

833
00:35:03,239 --> 00:35:05,680
Speaker 1: the nutitionan couch. We were really hoping that Tilly wouldn't

834
00:35:05,840 --> 00:35:07,919
Speaker 1: wake up, and she's been very good thanks to Eels.

835
00:35:08,040 --> 00:35:11,560
Speaker 3: She laid down again back asleep past she stood up

836
00:35:11,560 --> 00:35:13,200
Speaker 3: before we started recording and I said to me and

837
00:35:13,280 --> 00:35:15,440
Speaker 3: can't you just leave her there? So we did. I'm

838
00:35:15,440 --> 00:35:17,799
Speaker 3: a very good mother. So we've made it through. So

839
00:35:17,880 --> 00:35:18,480
Speaker 3: thanks to us.

840
00:35:18,800 --> 00:35:21,280
Speaker 1: We're very excited because our retreat that we've just launched,

841
00:35:21,280 --> 00:35:22,400
Speaker 1: I think we've we sold.

842
00:35:22,120 --> 00:35:26,400
Speaker 2: Out, not quite. We certainly had a very large weightlist,

843
00:35:26,440 --> 00:35:28,400
Speaker 2: but we're just waiting for our ladies to pay our deposits.

844
00:35:28,440 --> 00:35:31,000
Speaker 2: So we basically we basically have sold out. But if

845
00:35:31,040 --> 00:35:34,480
Speaker 2: anyone's is of interest, if anybody sort of changes their

846
00:35:34,520 --> 00:35:36,480
Speaker 2: mind or something pops up last minute and you know,

847
00:35:36,600 --> 00:35:39,240
Speaker 2: somebody's no longer able to calm due to say sickness

848
00:35:39,320 --> 00:35:41,360
Speaker 2: or something like that, we will try our best to

849
00:35:41,440 --> 00:35:44,120
Speaker 2: be replacing those spots. So everybody can, you know, get

850
00:35:44,160 --> 00:35:46,480
Speaker 2: their deposit back and then be actually, you know, we

851
00:35:46,840 --> 00:35:48,319
Speaker 2: sell out because we do want to, you know, we

852
00:35:48,320 --> 00:35:51,160
Speaker 2: want a jam packed weekend, so we will have a waitlist.

853
00:35:51,400 --> 00:35:53,960
Speaker 1: So we've got a location in Kingsliff in northern New

854
00:35:54,000 --> 00:35:57,080
Speaker 1: South Wales in October this year, which is very exciting.

855
00:35:57,400 --> 00:36:00,800
Speaker 2: Twenty fifth, sixth and seventh of October last weekkend.

856
00:36:00,719 --> 00:36:05,000
Speaker 1: Beautiful and we will do more, so if you're interested.

857
00:36:05,280 --> 00:36:06,520
Speaker 3: This one's been really popular.

858
00:36:06,520 --> 00:36:08,400
Speaker 1: We're very excited to meet a group of twenty of

859
00:36:08,400 --> 00:36:11,279
Speaker 1: our listeners, but if you're interested in more, let us

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00:36:11,320 --> 00:36:13,319
Speaker 1: know because we quite possibly will repeat it or do

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00:36:13,360 --> 00:36:15,279
Speaker 1: another one early next year. And it's a great way

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00:36:15,360 --> 00:36:17,880
Speaker 1: to have us for a whole weekend, drill us and

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00:36:17,920 --> 00:36:19,759
Speaker 1: have a nice weekend away by the beach. So keep

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00:36:19,800 --> 00:36:22,000
Speaker 1: in touch on that. It's Admin at the Nutrition Couch

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00:36:22,320 --> 00:36:24,120
Speaker 1: and we will see you same time next Wednesday for

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00:36:24,160 --> 00:36:25,080
Speaker 1: another episode drop.

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Speaker 2: Thanks for listening, Admin at the Nutritioncouch dot com. Thanks

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Speaker 2: for listening dot com.

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Speaker 3: Okay,