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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 Burrell and

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Speaker 1: I'm Leanne Wad, 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 Leanne 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 that

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

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

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

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

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

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

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Speaker 1: 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.

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Speaker 2: So it's a 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.

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Speaker 2: Like that much.

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Speaker 1: It was more that she didn't want to offend the person.

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Speaker 1: And this is a big one I find for women,

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

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Speaker 1: a certain age because I find in their life they've

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Speaker 1: spent many years caring for other people. They've spent years

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

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Speaker 1: 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 the mid occasion. So in example

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Speaker 1: that I gave a high tea and a scon at

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Speaker 1: a high t is a special thing. You're not going

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Speaker 1: to high tea every week. You're probably celebrating something. It's

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Speaker 1: a special occasion. High ta goes along with scones. No

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

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Speaker 1: talking more about the person who brings you some cake

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

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

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

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Speaker 1: really it's not in your control. You're not making that decision.

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Speaker 1: You're feeling like a't someone else's. So the first thing

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Speaker 1: is to separate that out. If it's runn of the

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Speaker 1: mill weekly occasions and you really don't need or want it,

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Speaker 1: versus something that is special and you really feel like it.

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Speaker 1: The next thing I would say is whenever you have

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Speaker 1: an opportunity to take ownership of it and create a boundary,

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Speaker 1: it's not a bad thing. So for example, in a

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Speaker 1: case of my client, this person who was visiting her

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Speaker 1: had said, I've made you some cake, and I suggested,

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Speaker 1: And these are all suggestions that my clients say to her,

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Speaker 1: Please don't bring it. It's very kind, but I'm trying

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Speaker 1: to lose weight or I'm trying to eat healthy. It's

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Speaker 1: okay to tell people what you need. It's not personally

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Speaker 1: offensive to them. But until you create that boundary. Now,

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Speaker 1: the other one I sometimes usuallyand is I might say

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Speaker 1: I can't eat that at the moment.

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Speaker 2: I've got stomach problems.

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Speaker 1: Now that may be a little white lie, but it

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Speaker 1: instantly creates the boundary so that it's not personal. So

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Speaker 1: if someone passes your piece of cake at work and

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

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Speaker 1: you don't feel like it, you can either say thanks

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Speaker 1: so much, but I can't eat that because I can't

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

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Speaker 1: to eat it because you just had your teeth fixed.

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Speaker 1: You might not be off to eat it because you've

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Speaker 1: got something wrong with your stomach. You might be a

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Speaker 1: off to eat because you're about have a colonoscopy. But

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Speaker 1: straight away it separates out saying no as opposed to

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Speaker 1: know I'm sorry and feeling guilty about it, and says

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Speaker 1: there's another reason, because it could be anything you know,

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Speaker 1: and no one needs to know that it's okay to

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Speaker 1: maintain your boundaries to achieve your goals. So that's the

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Speaker 1: other one. I would say the third, and I think

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Speaker 1: we've mentioned this before. You can take it and not

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Speaker 1: really eat it. And certainly when you watch groups of

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Speaker 1: people with food, they might always take it, but they

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Speaker 1: very rarely eat it, And it's quite a useful psychological strategy.

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Speaker 1: But at a deeper level, and probably what I wanted

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Speaker 1: to talk about more today is sometimes it's really worth

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Speaker 1: questioning why you are prepared to sacrifice your own goals

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Speaker 1: for other people. And many women are guilty of this.

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Speaker 1: They'll skip the gym because they don't want to ask

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Speaker 1: the husband if he can watch the kids, or they'll

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Speaker 1: eat stuff. They don't want you to please someone else,

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Speaker 1: even though that person doesn't care that they've worked really

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Speaker 1: hard or week on weight loss. So if you're guilty

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Speaker 1: of sabotaging in that way, coming from a place of

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Speaker 1: trying to please others, it's really worth considering why you're

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Speaker 1: so ready to sacrifice your own goals, and you actually

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

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Speaker 1: a long history of it. If you've had kids, caring

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Speaker 1: for partners, you're probably in your fifties and you're probably

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Speaker 1: resentful of a lot of people because you've been constantly

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Speaker 1: sacrificing your own self. And that's something at a deeper

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Speaker 1: level to really look at, because that will be the

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Speaker 1: reason you're irritated and annoyed, not because the person is

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Speaker 1: baked and brought it to you because it's coming from

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Speaker 1: a good place, but because you are constantly will not

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Speaker 1: do what you need that's right for you.

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Speaker 2: You're a people.

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Speaker 1: Pleaser and trying to please others, and that's really worth

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Speaker 1: looking at because when you identify that as a habit,

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Speaker 1: like I always say, Leanne, awareness is the first key

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Speaker 1: of behavior change. And if this is something in your

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Speaker 1: life that's causing drama in terms of not reaching your

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Speaker 1: weight loss goals, and it's because you're constantly pleasing people

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Speaker 1: by eating the food they order or eating the extras

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Speaker 1: they serve you, that will be the key difference to

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Speaker 1: breaking that habit and really taking control because it's not

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Speaker 1: personal to them to say no, it's not offensive to them,

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Speaker 1: but you're ultimately only doing yourself harm by not and

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Speaker 1: it will be likely a behavioral pattern that's built over

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Speaker 1: many years.

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Speaker 3: And I've got two little, I guess case studies or

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Speaker 3: stories to.

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Speaker 4: Share because I agree with everything that you said, and

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Speaker 4: one was personal for me when I was going through

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Speaker 4: my own post party and weight loss journey. Like you said,

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Speaker 4: I had to be very conscious of the things that

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Speaker 4: I truly loved and I wanted to enjoy and the

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Speaker 4: other things that would just run up the mill that

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Speaker 4: were always seemed to be around if they went to

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Speaker 4: a birthday party or something like that. And I have

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Speaker 4: a friend and slash family member who whose love language

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Speaker 4: is cooking and baking and sharing. Like you know how

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Speaker 4: they talk about their love languages, or this person's love

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Speaker 4: language is to feed you. They're a feeder in the

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Speaker 4: best possible way because that's the way that they show

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Speaker 4: their love.

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Speaker 3: They cook, their bake, that sort of thing.

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Speaker 4: And I remember once we'd had a beautiful meal and

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Speaker 4: it was like a couple of courses, like it was

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Speaker 4: a substantial amount of food, and then the dessert came

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Speaker 4: out and I said, oh, no, thank you, I'm so full,

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Speaker 4: and that was okay. That went by, and then everyone

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Speaker 4: took the piece of I think it was like a

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Speaker 4: slice or a cake, and then it came back around

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Speaker 4: to me and she said here you go, and I said, oh, no,

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Speaker 4: thank you, I'm full. You have it, and she said,

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Speaker 4: oh no, I can't have it. I'm full, and I

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Speaker 4: said okay. And then about five minutes later comes back

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Speaker 4: gives me the plate and says, oh, there's only one

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Speaker 4: piece left.

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Speaker 3: You have it, and I said, oh, no, thank you.

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Speaker 3: I don't want it.

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Speaker 4: You have it, and she looked at me and she said, oh,

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Speaker 4: I don't want it, and we kind of were at this,

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Speaker 4: like Mexican stand up what We're both staring at each other,

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Speaker 4: and I just said I don't want it, just like

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Speaker 4: you don't want it, and she just looked at me,

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Speaker 4: and it just dawned on her, and she It's like

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Speaker 4: for the first time in her life, she actually was

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Speaker 4: just like, Oh, she doesn't really want it, because I

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Speaker 4: think she's so used to feeding people and that being

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Speaker 4: her love language. And when I push my card on

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Speaker 4: her and said no, you have it, and then she

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Speaker 4: looked at me like I don't want it.

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Speaker 3: Why would you keep offering it to her? And then

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Speaker 3: I just looked.

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Speaker 4: At her the same way, like you don't want it.

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Speaker 4: I don't want it, like, what are we going to

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Speaker 4: do here? And she just kind of like silently took

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Speaker 4: the plate back in the kitchen, and I was like,

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Speaker 4: this understanding that she'd never really appreciate it, because I

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Speaker 4: think she offers someone something, they say no, she goes

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Speaker 4: back into your opposite and they take it because they

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Speaker 4: feel you know, they feel bad or guilty or they

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Speaker 4: want to please them. So I think it's really important

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Speaker 4: that if you're going to say no. My first tip,

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Speaker 4: and I always said to my clients, stand your ground,

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Speaker 4: because if you say no and then five minutes said,

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Speaker 4: you come back around and you go, okay, yes. Every

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Speaker 4: time they offer you something you say no, they're going

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Speaker 4: to continually reoffer it to you until you say yes.

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Speaker 4: So if you have that instance, be really firm if

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Speaker 4: you really don't want it. Like I was genuinely full.

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Speaker 4: I was satisfied. The thing that she'd made wasn't something

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Speaker 4: that I would deem a total soul food for me,

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Speaker 4: I'm not really a slice type of girl.

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Speaker 3: It looks, it looked nice, but I was.

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Speaker 4: Genuinely full that I already had a lovely glass of wine

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Speaker 4: with my meal. That for me, like I totally just

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Speaker 4: you know, was that capacity with that meal I'd really

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Speaker 4: thoroughly enjoyed myself. I just didn't naturally need any more food.

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Speaker 4: I could have happily taken it home, yes, but it

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Speaker 4: wasn't something I thoroughly enjoyed anyway. If it'd been a

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Speaker 4: piece of caramel slice, absolutely because that's something I love.

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Speaker 4: But I think it was just a like a you know,

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Speaker 4: standard kind of lemon slice. Delicious, but not something that

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Speaker 4: I typically loved. Now, the other story that I have

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Speaker 4: is a client who stands really firmly in my mind

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Speaker 4: because it was very similar to what I've just described,

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Speaker 4: where the love language was her mother in law who

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Speaker 4: would always bake her particular things. And this client of

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Speaker 4: mine had ceiliac disease. So not only would the mum

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Speaker 4: in law bake for everybody, she would bake something in

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Speaker 4: particular for my client and I've made this especially for you.

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Speaker 4: They were the comment she was getting, and my client

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Speaker 4: felt so guilty. She was like, how do I say

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Speaker 4: no where she's gone out of her way to make

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Speaker 4: something for me? Like, I can't say no, And so

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Speaker 4: it started with the really frank discussion about her really

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Speaker 4: having tried hard for many many years to lose weight,

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Speaker 4: really investing a significant amount of you know, money and

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Speaker 4: time into her health. They had that conversation low and

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Speaker 4: behold the next family dinner. They tended to do family

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Speaker 4: dinners about once a week, so it wasn't something that

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Speaker 4: was just like, you know, once every couple of months

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Speaker 4: and you know, you could just kind of let it go.

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Speaker 4: It was every single week that had this conversation. The

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Speaker 4: week before the next week rolled around and the mom

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Speaker 4: in law had baked something else for her and she said,

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Speaker 4: you know, remember the conversation were, oh, but it's only this.

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Speaker 4: I begged it especially for you. Just have this little

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Speaker 4: bit now and then I won't do it next week.

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Speaker 4: And my client, like we'd had the pep talk, and

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Speaker 4: she stood firm and she said, no, you no, no,

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Speaker 4: I'm really full.

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Speaker 3: I don't like it. I really appreciate you doing that.

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Speaker 4: And in the end she ended up just saying, look,

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Speaker 4: I'll have some I'm not hungry at right now, I'll

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Speaker 4: take it home.

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Speaker 3: So she ended up taking I think an enormous.

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Speaker 4: Gluten free like a whole cake home with her, and

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Speaker 4: then you know, the next week it happened again.

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Speaker 3: So basically they just went back and forth. They continued

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Speaker 3: to have this conversation.

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Speaker 4: Every week she'd do something until my clients that I

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Speaker 4: understand that this is the way that you want to

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Speaker 4: show me love, and I deeply appreciate that, but how

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Speaker 4: about if it's okay with you, can you buy me

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Speaker 4: some flowers instead? And the next week she actually sent

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Speaker 4: a little text to her mom in law saying, I'm

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Speaker 4: so looking forward to the family dinner. The kids are

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Speaker 4: really excited. Just wanted to remind you of the conversation

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Speaker 4: we had. I don't need you to go out of

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Speaker 4: your way and bake for me, but if you would

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Speaker 4: like to do something, there's zero expectation, but.

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Speaker 3: I would love some flowers. And that seems.

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Speaker 4: Weird for a lot of people, but in her culture

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Speaker 4: it was a sign of love and respect to I

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Speaker 4: guess provide something for that guest.

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Speaker 3: And so for the first time in.

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Speaker 4: Many years, she went to that dinner Susie and there

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Speaker 4: was a beautiful bunch of flowers waiting for her and

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Speaker 4: no entire gluten free cakes, and she was like, oh

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Speaker 4: my goodness. So it was about that honest and open communication.

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Speaker 4: But that wasn't enough in this stage. She actually had

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Speaker 4: to go and offer an alternative, and most women would

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Speaker 4: feel completely uncomfortable asking their mum in law for flowers,

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Speaker 4: but in this instance, she wanted to provide something that

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Speaker 4: was her love lngage. She was spending hours in the

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Speaker 4: kitchen baking for her, which wasn't needed, It wasn't it

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Speaker 4: wasn't unappreciated, but it was just putting a real hindrance

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Speaker 4: on her own journey. And that if you're going to

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Speaker 4: take home an entire gluten free cake, chances are you're

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Speaker 4: only human and you're going to eat some of that

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Speaker 4: and probably not just one slice, probably a little bit more.

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Speaker 4: So it makes losing weight very, very difficult, and she

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Speaker 4: was getting really upset with herself and also her mother

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Speaker 4: in law because she was sort of creating this situation.

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Speaker 4: So it had a really positive ending where both women

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Speaker 4: were very happy in the end. One was able to

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Speaker 4: provide something that the other one genuinely wanted and they

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Speaker 4: were both really happy in the end and there was

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Speaker 4: no wasted to gluten free treats in the very end

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Speaker 4: of that. So I think that is really important to

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Speaker 4: have those clear lines of communication, and like Susie said,

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Speaker 4: you don't have to say hey, I don't want someone

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Speaker 4: i'm losing weight. My thing for my clients is generally

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Speaker 4: like you, Susie, oh sorry, I'm working with the dietaries

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Speaker 4: on some of my gut issues, so I'm not having

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Speaker 4: too much of that stuff because it sets me off

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Speaker 4: or which is genuinely because most of my clients do

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Speaker 4: come to me with a bit of you know, ero

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Speaker 4: to a bowl or a bit of an unset stomach,

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Speaker 4: or the other one is no, thank you, I'm full.

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Speaker 4: And it's very hard for people to go, oh, just

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Speaker 4: a little bit when you say I'm full, When you

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Speaker 4: say I'm trying to lose weight, they will find another

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Speaker 4: way to get you to have a little.

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Speaker 3: Bit like oh just a little bit, It's okay, no worries.

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Speaker 4: But when you just I'm genuinely i'm full, like I

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Speaker 4: did with my friend, I was like, no, thank you,

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Speaker 4: I'm full, and then we have this Mexican standoff where

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Speaker 4: we're looking at each other like no you have it,

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Speaker 4: No you have it, No thanks, I don't want it.

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Speaker 3: I'm full. Well, no thanks, I don't want it. I'm full.

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Speaker 4: It just becomes a lot more I think, appreciate it all.

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Speaker 4: You can't really say too much around somebody saying no,

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Speaker 4: thank you, I'm full. You can't just go we'll eat

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Speaker 4: it anyway, make yourself feel sick. It doesn't really make sense.

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Speaker 4: So I feel like it's a nice little comeback, like

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Speaker 4: I really appreciate that, thank you so much, but I'm full,

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Speaker 4: and a push comes to shove. If they're really giving

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Speaker 4: you a bit of grief around it, take a slice

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Speaker 4: home and then do what you want with that at

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Speaker 4: home later, factor it into your week, give it to

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Speaker 4: one of your loved ones, that sort of thing. But

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Speaker 4: I think it's really important to stam firm and your decision.

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Speaker 4: If you're the type of person that goes, oh, oh,

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Speaker 4: thank you. In five minutes later you turn around and

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Speaker 4: accept a slice.

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Speaker 3: They're going to know that.

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Speaker 4: Like to them, it just seems like you're going to

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Speaker 4: say yes eventually and you want it. You're just trying

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Speaker 4: to be quote unquote good, so they're going to weigh

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Speaker 4: you down eventually. So I feel like that's the most

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Speaker 4: important thing I said in my clients is.

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Speaker 3: Make a decision. There's no right or wrong either eat

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Speaker 3: it or don't. I don't really mind.

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Speaker 4: It's your goals, it's your choice, but when you make

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Speaker 4: that decision, you need.

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Speaker 3: To stay firm on that.

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Speaker 4: You can't be you know, flip flopping all over the

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Speaker 4: side of the fence, because they're going to weigh down

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Speaker 4: 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: We I went recently to a dinner with a group

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

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Speaker 1: ordered like Barada that came with bread and stuff is

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

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

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Speaker 1: We've had too many carbs. So half the table hungry

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

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Speaker 1: would go against the strong one who said no carbs.

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Speaker 2: Which was not me.

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Speaker 1: I was like, and then another you've got a dinner

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Speaker 1: coming up, and one of the girls said, I'll make

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Speaker 1: a sticky day pudding, and I said, you know what,

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

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

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Speaker 1: all eat it. Like let's just not do it like

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

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

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

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

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Speaker 1: 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 2: 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 2: So that was a smart investment. But I wanted to

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Speaker 2: talk about a few of.

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

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

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

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Speaker 1: on and I thought it probably good to share it

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Speaker 1: with our listeners, so I'll share a few of mine.

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Speaker 2: I really like Felo pastry.

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Speaker 1: Now I know that it's a bit messy to use,

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Speaker 1: but if you love pies, which so many of us do,

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Speaker 1: you know pastry is really high in calories. It's very

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Speaker 1: hard to find reduce fat puff pastry. It also, you

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Speaker 1: sort of buy six sheets off it, you might only

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

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

435
00:17:54,840 --> 00:17:57,080
Speaker 1: it's not as high and fat and saturated fat and

436
00:17:57,119 --> 00:17:58,680
Speaker 1: transfats probably, but.

437
00:17:58,720 --> 00:17:59,880
Speaker 2: It still comes out pretty well.

438
00:18:00,040 --> 00:18:01,960
Speaker 1: I've got a great spinach pie I do with Filo

439
00:18:02,000 --> 00:18:04,920
Speaker 1: on top, you can definitely make like a pasty. Actually,

440
00:18:05,040 --> 00:18:07,199
Speaker 1: do we use filo for out Leanna? And I've got

441
00:18:07,240 --> 00:18:09,520
Speaker 1: a book coming out, Did we use filo for those

442
00:18:09,560 --> 00:18:15,240
Speaker 1: sausage rolls in that book? Kind of have to check yeah,

443
00:18:15,520 --> 00:18:18,480
Speaker 1: So you can sort of do your own pasties pies.

444
00:18:18,680 --> 00:18:21,600
Speaker 1: Just use it on the top. It's relatively inexpensive. It

445
00:18:21,680 --> 00:18:24,440
Speaker 1: keeps really well wrapped up, so I use felo all

446
00:18:24,440 --> 00:18:27,160
Speaker 1: the time. The other product I use a whole lot

447
00:18:27,200 --> 00:18:31,040
Speaker 1: of in winter is the Greek yogurt. Now I don't

448
00:18:31,080 --> 00:18:33,080
Speaker 1: use a high protein one. I'll just get the Farmer's

449
00:18:33,160 --> 00:18:36,000
Speaker 1: Union all the coals or woolies, regular Greek yogurt, which

450
00:18:36,040 --> 00:18:38,679
Speaker 1: is about ten percent fat. But because it does have

451
00:18:38,720 --> 00:18:41,400
Speaker 1: a fat load, it really is good as for creaming

452
00:18:41,480 --> 00:18:42,640
Speaker 1: sauces and things up.

453
00:18:42,720 --> 00:18:43,720
Speaker 2: So whether I'm.

454
00:18:43,520 --> 00:18:46,600
Speaker 1: Doing zucchini and walnut bread, whether I'm using it in

455
00:18:46,600 --> 00:18:48,840
Speaker 1: a curry. I find that's a really nice alternative to

456
00:18:48,920 --> 00:18:51,480
Speaker 1: sour cream to give things a creaminess and a richness,

457
00:18:51,600 --> 00:18:53,360
Speaker 1: Like even if you're doing a soup and you mix

458
00:18:53,400 --> 00:18:56,360
Speaker 1: it through, it just gives it that nice taste and flavor.

459
00:18:56,400 --> 00:18:58,919
Speaker 1: And again I find it a really cost effective ingredient.

460
00:18:58,920 --> 00:19:01,399
Speaker 1: And you can use it in several different ways. And

461
00:19:01,440 --> 00:19:02,959
Speaker 1: then the other one I use a lot of is

462
00:19:02,960 --> 00:19:06,200
Speaker 1: the frozen greens, so things like the kale, the spinach.

463
00:19:06,640 --> 00:19:08,520
Speaker 1: I find they work really well to add them to

464
00:19:08,600 --> 00:19:12,240
Speaker 1: soups smoothies at this time of year, and very inexpensive

465
00:19:12,320 --> 00:19:15,240
Speaker 1: compared to fresh ones. And then probably my final one

466
00:19:15,280 --> 00:19:17,359
Speaker 1: is I don't use a lot of legumes. I know

467
00:19:17,400 --> 00:19:19,560
Speaker 1: you use a lot more than I do, but certainly

468
00:19:19,600 --> 00:19:22,760
Speaker 1: Cannellini beans are my absolute favorite in soups and I've

469
00:19:22,760 --> 00:19:25,240
Speaker 1: got a couple on my Instagram. I find they just

470
00:19:25,280 --> 00:19:28,000
Speaker 1: make a beautiful soup and you can blend them down.

471
00:19:28,440 --> 00:19:31,199
Speaker 1: They almost come like a really delicious pace and you

472
00:19:31,200 --> 00:19:32,919
Speaker 1: can get them for like a dollar a can. So

473
00:19:33,000 --> 00:19:35,119
Speaker 1: Cannellini beans is probably my other go to at this

474
00:19:35,200 --> 00:19:35,800
Speaker 1: time of year.

475
00:19:36,520 --> 00:19:40,080
Speaker 3: So we used light frozen puff pastry sheets.

476
00:19:40,280 --> 00:19:43,520
Speaker 1: Yeah, because it tastes better. But you can do, Let's

477
00:19:43,560 --> 00:19:44,280
Speaker 1: be honest.

478
00:19:44,200 --> 00:19:45,800
Speaker 2: You can, do you feel like I do?

479
00:19:45,920 --> 00:19:47,720
Speaker 1: You know if I'm doing I do use the reduced

480
00:19:47,720 --> 00:19:50,160
Speaker 1: fat path, but I think don't forget the filo because

481
00:19:50,200 --> 00:19:52,680
Speaker 1: it can come up really well and sometimes actually, you

482
00:19:52,720 --> 00:19:55,080
Speaker 1: know what how you do the fillow? You lay it

483
00:19:55,119 --> 00:19:56,560
Speaker 1: out and you can just spray it with a bit

484
00:19:56,600 --> 00:19:57,800
Speaker 1: of spray olive.

485
00:19:57,600 --> 00:19:59,359
Speaker 3: Oil, yeah, because it's a bit dry.

486
00:19:59,680 --> 00:20:02,280
Speaker 1: Yeah, and you can don't smel like that, Like just

487
00:20:02,359 --> 00:20:05,080
Speaker 1: be positive. We're trying to be positive. She was like, horriforied.

488
00:20:06,520 --> 00:20:08,280
Speaker 1: I cut it into the pieces and then put it

489
00:20:08,280 --> 00:20:10,800
Speaker 1: into the muff and tins. So you put a few

490
00:20:11,040 --> 00:20:12,840
Speaker 1: in the muff and tins and then you can make

491
00:20:12,960 --> 00:20:15,520
Speaker 1: like a little fritata or a little chiche. You can

492
00:20:15,520 --> 00:20:17,320
Speaker 1: put the spinach pie mix in that. And that's quite

493
00:20:17,320 --> 00:20:19,240
Speaker 1: a good way of using fel over because it's otherwise

494
00:20:19,240 --> 00:20:21,880
Speaker 1: it can be fiddley. So that's a good tricky way

495
00:20:21,920 --> 00:20:25,360
Speaker 1: to avoid kind of the issue with making it fit

496
00:20:25,440 --> 00:20:26,120
Speaker 1: and things like that.

497
00:20:26,680 --> 00:20:27,920
Speaker 4: Well, that was one of my you stole one of

498
00:20:27,960 --> 00:20:29,960
Speaker 4: my I went to favorite superfoods with forratatas.

499
00:20:29,960 --> 00:20:31,080
Speaker 3: I think they're just so easy.

500
00:20:31,119 --> 00:20:33,600
Speaker 4: I like to beat cottage cheese and eggs together and

501
00:20:33,640 --> 00:20:35,760
Speaker 4: then just dump in whatever vegetables you like. And I

502
00:20:35,800 --> 00:20:37,320
Speaker 4: have some clients who like to use a little bit

503
00:20:37,320 --> 00:20:39,640
Speaker 4: of leftover sort of protein, whether you might have cooked

504
00:20:39,640 --> 00:20:41,000
Speaker 4: a little bit of salmon or a little bit of

505
00:20:41,040 --> 00:20:42,879
Speaker 4: chicken or something and throw that in as well, just

506
00:20:42,880 --> 00:20:45,160
Speaker 4: to boost the overall protein as well, and then any

507
00:20:45,200 --> 00:20:46,800
Speaker 4: veggies that you like can always a little bit of

508
00:20:46,880 --> 00:20:47,480
Speaker 4: cheese on top.

509
00:20:47,560 --> 00:20:49,000
Speaker 3: Lots of seasonings don't go astray.

510
00:20:49,040 --> 00:20:51,360
Speaker 4: I feel like people don't really love retatas, but they

511
00:20:51,359 --> 00:20:53,720
Speaker 4: don't season it very well, so the obvious salt and

512
00:20:53,760 --> 00:20:56,720
Speaker 4: peppa I love. Using dill dial is my just obsession

513
00:20:56,760 --> 00:20:58,520
Speaker 4: at the moment. Susie's not in seasons, so I just

514
00:20:58,520 --> 00:21:01,679
Speaker 4: get the you know, the the powdered dial from the

515
00:21:01,720 --> 00:21:03,560
Speaker 4: herb and spice section of the soupermarket.

516
00:21:03,760 --> 00:21:04,560
Speaker 3: I'm just obsession.

517
00:21:04,600 --> 00:21:06,680
Speaker 4: I've also started using a little bit of onion powder

518
00:21:06,720 --> 00:21:10,200
Speaker 4: and garlic powder. I feel like onion garlic powder plus still,

519
00:21:10,480 --> 00:21:12,320
Speaker 4: but a salt and pepper goes such a long way.

520
00:21:12,359 --> 00:21:14,480
Speaker 4: We were talking about a fro tata. One of my

521
00:21:14,560 --> 00:21:16,680
Speaker 4: other favorites is a good old chicken soup. We've talked

522
00:21:16,680 --> 00:21:19,240
Speaker 4: about really, you know, using the bones of chicken to

523
00:21:19,320 --> 00:21:21,960
Speaker 4: really make that really nourishing broth and then adding a

524
00:21:22,000 --> 00:21:24,200
Speaker 4: really good base of onion and garlic and then tons

525
00:21:24,240 --> 00:21:27,120
Speaker 4: of veggies. That from an immunity perspective, because you're getting

526
00:21:27,119 --> 00:21:29,000
Speaker 4: a lot of the pre natural probotics out of the

527
00:21:29,040 --> 00:21:32,200
Speaker 4: onion and garlic is really really powerful. I also love

528
00:21:32,280 --> 00:21:34,760
Speaker 4: baked oats, particularly in winter. I like to boost the

529
00:21:34,760 --> 00:21:37,400
Speaker 4: protein but either adding protein powder into the baked oats

530
00:21:37,440 --> 00:21:39,080
Speaker 4: and then it's like meal prepped and ready to go.

531
00:21:39,200 --> 00:21:41,440
Speaker 4: I also love using things like oats in there. I've

532
00:21:41,440 --> 00:21:43,560
Speaker 4: got a really great one on my Instagram page, Sousi,

533
00:21:43,560 --> 00:21:45,800
Speaker 4: a crunchy berry baked oats. If you scroll back about

534
00:21:45,840 --> 00:21:48,080
Speaker 4: a week or two under my reels, that's a really

535
00:21:48,119 --> 00:21:50,520
Speaker 4: that was a really popular one. I also love my

536
00:21:50,600 --> 00:21:52,919
Speaker 4: slow cooker in winter, so I might be doing like

537
00:21:53,160 --> 00:21:54,879
Speaker 4: a bit of a beef curry where I like to

538
00:21:55,000 --> 00:21:57,119
Speaker 4: use you know, beef chicks or the is it the

539
00:21:57,119 --> 00:22:00,320
Speaker 4: shoulder that really stews down really nicely, just like flakes

540
00:22:00,359 --> 00:22:01,000
Speaker 4: apart with a fork.

541
00:22:01,040 --> 00:22:01,680
Speaker 3: It's beautiful.

542
00:22:01,840 --> 00:22:04,240
Speaker 4: I always like to put things like pumpkin and chickpeas

543
00:22:04,280 --> 00:22:06,359
Speaker 4: into my curries, a little bit of tumeric black pepper

544
00:22:06,359 --> 00:22:06,880
Speaker 4: to activate.

545
00:22:06,960 --> 00:22:08,520
Speaker 3: The pepper activates the.

546
00:22:08,560 --> 00:22:10,480
Speaker 4: Tumeric as well, in that sort of like a really

547
00:22:10,560 --> 00:22:12,960
Speaker 4: nice anti inflammatory meal as well. I love using my

548
00:22:13,000 --> 00:22:16,200
Speaker 4: slow cooker in winter. Pumpkin soup's another really good one.

549
00:22:16,280 --> 00:22:18,399
Speaker 4: I have a lot of my ladies SUSI who like

550
00:22:18,480 --> 00:22:21,160
Speaker 4: either pumpkin soup or tomato soup, and I say that's fine,

551
00:22:21,240 --> 00:22:23,080
Speaker 4: but we've got to get some protein in because neither

552
00:22:23,119 --> 00:22:24,879
Speaker 4: of them really have enough protein in there. So I

553
00:22:24,960 --> 00:22:26,640
Speaker 4: like to add a bit of Greek yogurt through either

554
00:22:26,680 --> 00:22:29,280
Speaker 4: the pumpkin or tomato soup to add the creaminess to it.

555
00:22:29,560 --> 00:22:32,040
Speaker 4: But I also like to either add something in there

556
00:22:32,040 --> 00:22:33,919
Speaker 4: to boost the protein, because even a good dollop of

557
00:22:33,960 --> 00:22:36,399
Speaker 4: break yogurt is not enough protein in that meal. So

558
00:22:36,480 --> 00:22:38,480
Speaker 4: I like to get them if they're making pumpkin soup,

559
00:22:38,640 --> 00:22:41,119
Speaker 4: a tin of butter beans or cannellini beans like you mentioned,

560
00:22:41,119 --> 00:22:44,160
Speaker 4: blends really well into pumpkin soup. My other little hack

561
00:22:44,280 --> 00:22:47,560
Speaker 4: is something like nutritional Yeat flakes or loop and flakes

562
00:22:47,600 --> 00:22:50,959
Speaker 4: into something like a veggie based soup. Again really boosts

563
00:22:50,960 --> 00:22:53,359
Speaker 4: the protein and fiber in that soup. All the alternative

564
00:22:53,440 --> 00:22:55,360
Speaker 4: is to make you know your pumpkin on tomato soup

565
00:22:55,359 --> 00:22:57,280
Speaker 4: how you would normally make it, and serve it with

566
00:22:57,359 --> 00:22:59,399
Speaker 4: some of the low carb, high protein toast, just to

567
00:22:59,440 --> 00:23:02,040
Speaker 4: give that, you know, the souper and overall protein boosts

568
00:23:02,080 --> 00:23:05,480
Speaker 4: as well. And then probably my final little winter superfood

569
00:23:05,520 --> 00:23:07,240
Speaker 4: not so much just a food, but it's just herbal

570
00:23:07,240 --> 00:23:08,840
Speaker 4: tea this time of year, I have a lot of

571
00:23:08,880 --> 00:23:10,760
Speaker 4: clients like I took to a lady a couple of

572
00:23:10,800 --> 00:23:12,440
Speaker 4: weeks ago and she was having eight cups of tea

573
00:23:12,520 --> 00:23:13,879
Speaker 4: and I was like, oh, and of course they were

574
00:23:13,880 --> 00:23:15,680
Speaker 4: milky with sugar in there. Well, I was like, we've

575
00:23:15,680 --> 00:23:17,320
Speaker 4: got to cut it down. And it was just a

576
00:23:17,359 --> 00:23:20,080
Speaker 4: bad habit that's crept in summer. Sorry, during winter. During

577
00:23:20,119 --> 00:23:22,760
Speaker 4: summer she barely drinks any tea. But during winter she

578
00:23:22,800 --> 00:23:25,040
Speaker 4: lives in Sydney just to stay warm. She just you know,

579
00:23:25,080 --> 00:23:27,719
Speaker 4: doubles triples down on her tea intake, which when you're

580
00:23:27,760 --> 00:23:30,080
Speaker 4: adding milk and sugar into it, really you know, ramps

581
00:23:30,160 --> 00:23:32,520
Speaker 4: up the calories. So I love herbal tea. I say

582
00:23:32,560 --> 00:23:35,080
Speaker 4: to my clients, don't go two nuts with the milky

583
00:23:35,119 --> 00:23:37,440
Speaker 4: teas and the milky coffees, because obviously, you know, one

584
00:23:37,520 --> 00:23:39,520
Speaker 4: or two a day is fine, but if you're having

585
00:23:39,600 --> 00:23:42,080
Speaker 4: four or five, six, seven, eight cups a day, you're

586
00:23:42,080 --> 00:23:44,679
Speaker 4: getting way more caffeine, which may impect your sleep, but

587
00:23:44,760 --> 00:23:46,959
Speaker 4: you're also obviously adding to the calorie load of that.

588
00:23:47,000 --> 00:23:48,879
Speaker 4: So I'm a big fan of the herbal teas. I

589
00:23:48,920 --> 00:23:50,560
Speaker 4: love tea too at this time of year, they've just

590
00:23:50,600 --> 00:23:52,879
Speaker 4: had a massive sale or recently, which I love because

591
00:23:52,920 --> 00:23:55,480
Speaker 4: you know it's not it's quite bougey tea. It's quite expensive,

592
00:23:55,680 --> 00:23:57,400
Speaker 4: but it is very you know, it is does feel

593
00:23:57,480 --> 00:23:59,920
Speaker 4: very nice and sort of comforting, particularly in winter summer.

594
00:24:00,160 --> 00:24:02,720
Speaker 4: Found of getting yourself some nice herbal teas, my only

595
00:24:02,760 --> 00:24:04,399
Speaker 4: tip would be if you are looking at one of

596
00:24:04,440 --> 00:24:06,880
Speaker 4: those nice herbal tea shops like Tea Too, just check

597
00:24:06,920 --> 00:24:09,119
Speaker 4: the ingredient list because some of them actually do have

598
00:24:09,200 --> 00:24:10,960
Speaker 4: quite a bit of sugar in there because they naturally

599
00:24:10,960 --> 00:24:13,320
Speaker 4: add sugar or they add something like honey into the

600
00:24:13,359 --> 00:24:15,560
Speaker 4: tea mix as well. So when we're thinking of herbal teas,

601
00:24:16,040 --> 00:24:18,000
Speaker 4: really the best ones are the ones that are literally

602
00:24:18,040 --> 00:24:20,359
Speaker 4: just the tea leaves, so you're not getting any added

603
00:24:20,400 --> 00:24:23,000
Speaker 4: sugars or calories there as well.

604
00:24:23,080 --> 00:24:25,399
Speaker 1: I think going back to the eggs, I always like

605
00:24:25,480 --> 00:24:28,080
Speaker 1: to serve things like frattatas or omelets. Is a meal

606
00:24:28,160 --> 00:24:31,040
Speaker 1: with chutney, like you know you can get those gorgeous chutneys.

607
00:24:31,040 --> 00:24:33,879
Speaker 1: I think that just gives it beautiful flavor. My favorite

608
00:24:33,920 --> 00:24:35,560
Speaker 1: tea at this time of year, because I do wrap

609
00:24:35,680 --> 00:24:38,040
Speaker 1: up the tea is the English breakfast shop Green Tea

610
00:24:38,119 --> 00:24:41,000
Speaker 1: with pomegranate. It is delicious, no sugar added. It is

611
00:24:41,080 --> 00:24:43,800
Speaker 1: so nice. But yeah, no, I think that it's this

612
00:24:43,880 --> 00:24:47,000
Speaker 1: time of year that we really want to keep inspired

613
00:24:47,040 --> 00:24:49,520
Speaker 1: with our diet and avoid takeaway as much as we can,

614
00:24:49,640 --> 00:24:51,240
Speaker 1: even though it's tempting. So if we can keep a

615
00:24:51,240 --> 00:24:53,920
Speaker 1: bit of excitement around the food, that's alway's good. Oh,

616
00:24:53,920 --> 00:24:55,680
Speaker 1: I know, I've got a new Actually I wanted to say,

617
00:24:55,840 --> 00:24:59,160
Speaker 1: Leanne has got this great new snack range. You've done

618
00:24:59,200 --> 00:25:02,639
Speaker 1: ten days of some snacks on your Instagram, which is

619
00:25:02,840 --> 00:25:03,480
Speaker 1: just great.

620
00:25:03,520 --> 00:25:04,320
Speaker 2: And because of.

621
00:25:04,240 --> 00:25:07,760
Speaker 1: The way the algorithm's working, you're not necessarily seeing people's posts.

622
00:25:08,000 --> 00:25:10,800
Speaker 1: So if you haven't seen lands ten days of wholesome

623
00:25:10,840 --> 00:25:13,080
Speaker 1: snacks like they are really good recipes you've popped up

624
00:25:13,119 --> 00:25:15,600
Speaker 1: there and they're all free, so that's really good. But

625
00:25:15,680 --> 00:25:18,080
Speaker 1: I've got a new tomato soup recipe that's in my

626
00:25:18,119 --> 00:25:21,600
Speaker 1: Winter Warmer's book, which isn't free, but is. I got

627
00:25:21,600 --> 00:25:24,080
Speaker 1: the protein up for the tomato soup with a milk,

628
00:25:24,240 --> 00:25:26,880
Speaker 1: putting the milk through it as well, and it came

629
00:25:26,960 --> 00:25:29,600
Speaker 1: up pretty good because obviously a lot of the commercial

630
00:25:29,600 --> 00:25:32,159
Speaker 1: tomato soups have a lot of added sugars, and I

631
00:25:32,200 --> 00:25:35,960
Speaker 1: wanted a creamy one, and this recipe I've worked out

632
00:25:35,960 --> 00:25:37,560
Speaker 1: with the milk came up really well. So that's in

633
00:25:37,600 --> 00:25:39,920
Speaker 1: winter warmers. So we've got plenty of resources around for

634
00:25:40,000 --> 00:25:42,800
Speaker 1: people if you're looking for a bit of inspiration. But

635
00:25:43,160 --> 00:25:46,480
Speaker 1: our products of the weekly in the boo bun. Now,

636
00:25:46,520 --> 00:25:49,040
Speaker 1: I have not previously had a lot of bow buns

637
00:25:49,480 --> 00:25:53,720
Speaker 1: in my life. And let's be honest, though they're delicious,

638
00:25:54,240 --> 00:25:56,600
Speaker 1: you'd be a boo bun fan, would't you. What's Sophie's

639
00:25:56,600 --> 00:25:57,440
Speaker 1: take on a boo bun?

640
00:25:57,720 --> 00:26:00,600
Speaker 4: Yeah, Mum's at og. Yeah yeah, Sophie makes some from scratch.

641
00:26:00,600 --> 00:26:02,560
Speaker 4: Will be horrified if I bought them. I was recommending

642
00:26:02,600 --> 00:26:03,280
Speaker 4: bought ones.

643
00:26:03,240 --> 00:26:05,000
Speaker 1: But she wouldn't put some of this stuff into it,

644
00:26:05,040 --> 00:26:07,840
Speaker 1: I bet. Because a friend of mine loves the boo bun,

645
00:26:07,920 --> 00:26:09,800
Speaker 1: so I thought, oh, the other night I had the

646
00:26:09,840 --> 00:26:11,800
Speaker 1: pulled pork and I thought, oh, I would quite like

647
00:26:11,840 --> 00:26:14,520
Speaker 1: a bau bunk. And they're selling them in supermarkets now,

648
00:26:14,560 --> 00:26:16,840
Speaker 1: so I look open, get my little nutritionals out and

649
00:26:16,840 --> 00:26:19,760
Speaker 1: then I almost have a heart attack. But the l

650
00:26:20,320 --> 00:26:22,720
Speaker 1: and what is in abau bun? So I thought we'd

651
00:26:22,720 --> 00:26:24,040
Speaker 1: just have a chat about it. Not to say that

652
00:26:24,040 --> 00:26:26,639
Speaker 1: their foods to never eat because obviously they're cultural foods

653
00:26:26,640 --> 00:26:29,240
Speaker 1: that can fit really nicely into different meals. And we'll

654
00:26:29,240 --> 00:26:31,119
Speaker 1: talk about Sophie's because I bet hers don't have some

655
00:26:31,160 --> 00:26:33,040
Speaker 1: of this stuff in it. But I was a bit

656
00:26:33,040 --> 00:26:34,840
Speaker 1: shockly and because I just had a look at the

657
00:26:34,880 --> 00:26:38,159
Speaker 1: good old brands that in the supermarket, King of King's

658
00:26:38,400 --> 00:26:42,920
Speaker 1: Guau Bao buns and the ingredient list first, so it's

659
00:26:42,960 --> 00:26:46,120
Speaker 1: fifty one percent wheat flour and wheat starch and cornstarch

660
00:26:46,200 --> 00:26:49,040
Speaker 1: and sugar. They're the first four ingredients, which is basically

661
00:26:49,080 --> 00:26:53,000
Speaker 1: the most refined type of carbohydrates plus sugar. And then

662
00:26:53,119 --> 00:26:55,920
Speaker 1: I had another heart attack because I saw vegetable shortening. Now,

663
00:26:56,320 --> 00:26:59,119
Speaker 1: admittedly it's used in small amounts, but basically when you

664
00:26:59,119 --> 00:27:02,560
Speaker 1: see shortening on an ingredient list, it suggests heavily saturated

665
00:27:02,600 --> 00:27:05,520
Speaker 1: slash transfats, which is kind of why bao buns taste

666
00:27:05,560 --> 00:27:09,280
Speaker 1: a bit like a doughnut. So raising agents yeast and water.

667
00:27:09,560 --> 00:27:11,960
Speaker 1: And then when I looked at the amount of fuel

668
00:27:12,080 --> 00:27:15,680
Speaker 1: in a baubon, it was twenty one or twenty point

669
00:27:15,760 --> 00:27:18,560
Speaker 1: nine grams of carbohydrate, which is almost two slices of

670
00:27:18,600 --> 00:27:22,560
Speaker 1: bread in one little balbon, four grams of sugar and

671
00:27:22,560 --> 00:27:25,120
Speaker 1: one hundred calories, and I just couldn't buy them. As

672
00:27:25,119 --> 00:27:27,000
Speaker 1: a dietitian in the an, I just had as much

673
00:27:27,000 --> 00:27:30,440
Speaker 1: as I was craving a bau bun because like normally

674
00:27:30,600 --> 00:27:33,480
Speaker 1: what you'd eat, you said, like three or four baoons easily,

675
00:27:33,960 --> 00:27:37,000
Speaker 1: that's like eighty sixty to eighty grams of carb Like

676
00:27:37,040 --> 00:27:39,040
Speaker 1: that's almost as much as some people need the whole day,

677
00:27:39,080 --> 00:27:40,160
Speaker 1: and I just couldn't do it.

678
00:27:40,280 --> 00:27:40,959
Speaker 2: I couldn't do it.

679
00:27:41,359 --> 00:27:42,920
Speaker 3: You read out the nutrition to me, and I said,

680
00:27:42,920 --> 00:27:43,600
Speaker 3: what shoe was that?

681
00:27:43,640 --> 00:27:46,280
Speaker 4: And then I realized that was per one, not per serving,

682
00:27:46,480 --> 00:27:48,080
Speaker 4: and I thought, oh god, people would eat four to

683
00:27:48,119 --> 00:27:48,680
Speaker 4: six of them.

684
00:27:48,720 --> 00:27:50,320
Speaker 3: So that's where the issue is.

685
00:27:50,400 --> 00:27:52,880
Speaker 1: Well, they're delicious because they're like cake, because they are

686
00:27:53,000 --> 00:27:56,080
Speaker 1: like cake, like the literally white flour sugar.

687
00:27:55,920 --> 00:27:59,840
Speaker 4: And there's no protein either, so it's it's not very satisfied, surelyeah,

688
00:28:00,119 --> 00:28:02,600
Speaker 4: perserving each bow bun's only got two point four grams

689
00:28:02,640 --> 00:28:05,439
Speaker 4: of protein, so very low compared to twenty one grams

690
00:28:05,480 --> 00:28:07,560
Speaker 4: of carbs. So yeah, if you had four, you're talking

691
00:28:07,560 --> 00:28:11,080
Speaker 4: about eighty grams of carbohydrate and sadly still less than

692
00:28:11,119 --> 00:28:13,119
Speaker 4: ten grams of proteins. You're going to keep eating them

693
00:28:13,160 --> 00:28:15,879
Speaker 4: and eating them and eating them until you feel satisfied

694
00:28:15,920 --> 00:28:18,600
Speaker 4: because there's no veggie there, there's no fiber bulk there,

695
00:28:18,720 --> 00:28:21,639
Speaker 4: and there's minimal protein there for that satidy factor. So

696
00:28:21,640 --> 00:28:24,560
Speaker 4: you're going to keep over eating that carb until you

697
00:28:24,640 --> 00:28:27,000
Speaker 4: actually get that protein up high enough, which we know

698
00:28:27,080 --> 00:28:29,320
Speaker 4: from the research is closer to twenty grams. So most

699
00:28:29,320 --> 00:28:32,080
Speaker 4: people would probably need six to ten of these to

700
00:28:32,200 --> 00:28:35,240
Speaker 4: feel somewhat even satisfied. And then you know, you're looking

701
00:28:35,240 --> 00:28:39,160
Speaker 4: at a thousand calorie meal. Who knows how many carbohydrate

702
00:28:39,200 --> 00:28:40,800
Speaker 4: well over one hundred grams.

703
00:28:40,800 --> 00:28:43,960
Speaker 1: Yeah, because it's like six hundred calories, six hundred calories

704
00:28:44,080 --> 00:28:44,880
Speaker 1: just a boo bun.

705
00:28:45,280 --> 00:28:46,560
Speaker 2: It's not even with any filling.

706
00:28:46,760 --> 00:28:49,320
Speaker 4: Yeah, So they're delicious, But to me, they're an entree

707
00:28:49,320 --> 00:28:51,360
Speaker 4: like I would have one as like an entree to

708
00:28:51,440 --> 00:28:53,720
Speaker 4: a meal, like a beautiful you know, chicken stir fry

709
00:28:53,840 --> 00:28:56,480
Speaker 4: with some Asian Chinese greens in there. That's how I

710
00:28:56,520 --> 00:28:59,600
Speaker 4: would use a baobun, not as a meal itself.

711
00:28:59,680 --> 00:29:01,360
Speaker 3: So I don't know if people feel the.

712
00:29:01,320 --> 00:29:04,280
Speaker 4: Same way, but yeah, nutritionally, they're absolutely more of a

713
00:29:04,320 --> 00:29:06,280
Speaker 4: treat food, aren't they. Oh?

714
00:29:06,360 --> 00:29:08,120
Speaker 1: Yeah, I had to, and I really was craving it,

715
00:29:08,160 --> 00:29:09,720
Speaker 1: but I just could not do it. I had to

716
00:29:09,720 --> 00:29:11,600
Speaker 1: put it back. But I'd be interested she can we

717
00:29:11,640 --> 00:29:14,080
Speaker 1: ask your mom for next time how she would make hers,

718
00:29:14,080 --> 00:29:17,600
Speaker 1: because I'd be very surprised if your mum would use

719
00:29:17,640 --> 00:29:18,680
Speaker 1: half those ingredients.

720
00:29:18,680 --> 00:29:20,120
Speaker 2: So we need to get a look.

721
00:29:20,400 --> 00:29:22,960
Speaker 4: Well, the basis is wheat flour and corn starch essentially,

722
00:29:23,040 --> 00:29:24,800
Speaker 4: like you're not going to use like wholemeal flour and

723
00:29:24,880 --> 00:29:27,280
Speaker 4: something like a balbum because it would totally change the texture.

724
00:29:27,320 --> 00:29:29,320
Speaker 4: So I think the probably the level of carb would

725
00:29:29,360 --> 00:29:32,240
Speaker 4: be similar, but I think she rolls them thinner, so

726
00:29:32,400 --> 00:29:34,640
Speaker 4: because the boobon is quite you know, it's quite dense

727
00:29:34,680 --> 00:29:37,080
Speaker 4: and it's quite thick bread. And then with the stuff

728
00:29:37,120 --> 00:29:39,120
Speaker 4: that you put in the middle, sometimes she'll use you know,

729
00:29:39,240 --> 00:29:42,400
Speaker 4: prawn and ginger and garlic and water chestnuts, and you know,

730
00:29:42,480 --> 00:29:44,840
Speaker 4: she does beautiful flavorings in the middle, and a lot

731
00:29:44,880 --> 00:29:46,240
Speaker 4: of time it's a bit of pork with a bit

732
00:29:46,240 --> 00:29:48,840
Speaker 4: of you know, that sweeter sauce, so like a hoistson

733
00:29:49,000 --> 00:29:51,120
Speaker 4: or what's that other one that like catch up macnaise,

734
00:29:51,160 --> 00:29:53,200
Speaker 4: that sort of sauce, I think, which is fine, but

735
00:29:53,280 --> 00:29:55,520
Speaker 4: I think you just need to be conscious that I

736
00:29:55,560 --> 00:29:58,760
Speaker 4: personally would call this something more like an entree versus

737
00:29:58,800 --> 00:30:01,080
Speaker 4: having four or five, six of them as part of

738
00:30:01,120 --> 00:30:02,920
Speaker 4: a meal. I think it's hard to balance these out

739
00:30:02,920 --> 00:30:05,200
Speaker 4: as part of a meal. But if you can, I've

740
00:30:05,240 --> 00:30:07,640
Speaker 4: seen just the bun itself sold and then you add

741
00:30:07,680 --> 00:30:09,720
Speaker 4: your own filling to that, I personally think that would

742
00:30:09,720 --> 00:30:11,280
Speaker 4: be a better option. So you can get a bit

743
00:30:11,280 --> 00:30:13,920
Speaker 4: more protein and some veggie into the filling, you know,

744
00:30:14,000 --> 00:30:16,280
Speaker 4: chop up some mushrooms, chop up some water chestnuts, some

745
00:30:16,320 --> 00:30:19,000
Speaker 4: spring onions, use a bit of leaner protein, and then

746
00:30:19,040 --> 00:30:21,000
Speaker 4: in terms of the source, just using a very little

747
00:30:21,040 --> 00:30:23,480
Speaker 4: bit and pack that into the bun versus just putting

748
00:30:23,520 --> 00:30:25,600
Speaker 4: a tiny bit in there for two grams of protein

749
00:30:25,680 --> 00:30:29,320
Speaker 4: per bun is nowhere near enough in terms of you know, satiation.

750
00:30:30,040 --> 00:30:32,920
Speaker 1: Oh, they're like pure sugar to the blood glucose like

751
00:30:33,040 --> 00:30:33,920
Speaker 1: your sugar levers.

752
00:30:34,040 --> 00:30:35,280
Speaker 2: Just go sky high with that.

753
00:30:35,360 --> 00:30:38,360
Speaker 1: For anyone with glucose regulation issues, I'd be a hard nose.

754
00:30:38,400 --> 00:30:40,760
Speaker 1: So yeah, enjoy your bows in moderation. But yeah, I

755
00:30:40,800 --> 00:30:42,040
Speaker 1: was a bit shocked at actually what.

756
00:30:42,080 --> 00:30:42,480
Speaker 2: Was in them.

757
00:30:43,400 --> 00:30:45,120
Speaker 1: And then maybe leanne you can have a segment. Since

758
00:30:45,120 --> 00:30:46,680
Speaker 1: so I've hogged the whole podcast. Would you like to

759
00:30:46,680 --> 00:30:48,800
Speaker 1: have a chat? Thanks for coming today.

760
00:30:49,920 --> 00:30:50,520
Speaker 3: Listener question?

761
00:30:50,560 --> 00:30:52,120
Speaker 4: What is that listener question today? W Well, you wrote

762
00:30:52,120 --> 00:30:53,560
Speaker 4: the scripts. I don't even know what we're doing. I

763
00:30:53,640 --> 00:30:56,400
Speaker 4: have been taking sexender and to be honest, I'm not

764
00:30:56,400 --> 00:30:57,560
Speaker 4: noticing any difference.

765
00:30:57,680 --> 00:30:58,520
Speaker 3: Is this normal?

766
00:30:59,000 --> 00:31:01,880
Speaker 4: Well, if you ask drug companies, certainly not, because they

767
00:31:01,880 --> 00:31:03,880
Speaker 4: would say that sex Cenda is a wander drug and

768
00:31:03,920 --> 00:31:06,800
Speaker 4: you definitely should be losing weight. So but like everything

769
00:31:06,840 --> 00:31:09,320
Speaker 4: you know, these drugs are not a one hit wonder.

770
00:31:09,320 --> 00:31:11,440
Speaker 4: They're not something that you just take and hope for

771
00:31:11,480 --> 00:31:13,680
Speaker 4: the best. They absolutely are and I'm sure if you

772
00:31:13,720 --> 00:31:15,960
Speaker 4: read the fine print on the packet, like most things,

773
00:31:16,040 --> 00:31:19,080
Speaker 4: it says in combination with a healthy diet and lifestyle,

774
00:31:19,080 --> 00:31:21,520
Speaker 4: which means that you need to be exercising, you need

775
00:31:21,560 --> 00:31:24,680
Speaker 4: to be making some positive lifestyle changes as well, so

776
00:31:24,880 --> 00:31:27,400
Speaker 4: you should be noticing some difference. I mean, it obviously

777
00:31:27,400 --> 00:31:29,720
Speaker 4: depends on the timeframe. If you've been taking it two days,

778
00:31:29,760 --> 00:31:31,479
Speaker 4: you probably are not going to notice any difference.

779
00:31:31,640 --> 00:31:32,840
Speaker 3: But if you've been on it for a.

780
00:31:32,760 --> 00:31:34,960
Speaker 4: Good I would say two to four weeks, I would

781
00:31:34,960 --> 00:31:37,040
Speaker 4: want to see some notice with difference on the scale.

782
00:31:37,040 --> 00:31:39,000
Speaker 4: And again This depends on how large you are. I

783
00:31:39,000 --> 00:31:41,480
Speaker 4: would imagine if you're taking a weight loss type of drug,

784
00:31:41,480 --> 00:31:43,400
Speaker 4: you're you're in a larger body, so I would be

785
00:31:43,440 --> 00:31:45,959
Speaker 4: hoping for at least, you know, I'd say two to

786
00:31:45,960 --> 00:31:49,400
Speaker 4: four kilos on the scale per month, and that's an average.

787
00:31:49,400 --> 00:31:51,160
Speaker 4: So if you drop, you know, three kilos in the

788
00:31:51,200 --> 00:31:53,280
Speaker 4: first week, not much in the second week, a kilo

789
00:31:53,360 --> 00:31:55,320
Speaker 4: on the third week, and not much in the fourth week,

790
00:31:55,480 --> 00:31:57,600
Speaker 4: we want to take that average across the month, right,

791
00:31:57,640 --> 00:31:59,480
Speaker 4: We're not looking for the scale to go down one

792
00:31:59,520 --> 00:32:02,040
Speaker 4: or two kilo every week. It really the way that

793
00:32:02,040 --> 00:32:04,560
Speaker 4: fat loss works is that some weeks could be very

794
00:32:04,600 --> 00:32:07,200
Speaker 4: stable in between other weeks to be a really big job.

795
00:32:07,240 --> 00:32:09,320
Speaker 4: Other weeks could even be a slight increase. And that's

796
00:32:09,400 --> 00:32:12,600
Speaker 4: all very normal, particularly for our ladies because of the

797
00:32:12,640 --> 00:32:15,640
Speaker 4: hormonal shifts and you know, periods and hormones and that

798
00:32:15,680 --> 00:32:17,520
Speaker 4: sort of thing as well can kind of play havoc

799
00:32:17,560 --> 00:32:19,840
Speaker 4: in terms of how much fluid the body retains. So

800
00:32:20,200 --> 00:32:22,480
Speaker 4: I would say that if you've been taking this type

801
00:32:22,480 --> 00:32:24,800
Speaker 4: of drug for at least a month, you should definitely

802
00:32:24,840 --> 00:32:27,160
Speaker 4: be noticing some differences, and if you're not, it is

803
00:32:27,280 --> 00:32:30,600
Speaker 4: very likely that you are not, I guess, adequately controlling,

804
00:32:30,640 --> 00:32:32,680
Speaker 4: and the nutrition and life style factors that you should

805
00:32:32,680 --> 00:32:35,200
Speaker 4: be as well. It's in combination. It's all three of

806
00:32:35,240 --> 00:32:38,080
Speaker 4: those things working together, not just a miracle weight loss

807
00:32:38,120 --> 00:32:39,080
Speaker 4: drug in isolation.

808
00:32:39,840 --> 00:32:42,440
Speaker 1: I think the thing for me is that sex cender

809
00:32:42,480 --> 00:32:44,320
Speaker 1: is a very different drug to oz and peak and

810
00:32:44,360 --> 00:32:47,400
Speaker 1: we're goov and Manjaro. So whilst it does have the

811
00:32:47,440 --> 00:32:53,200
Speaker 1: golp peptide to regulate appetite, it doesn't encourage the pancreas

812
00:32:53,280 --> 00:32:55,560
Speaker 1: to increase the production of insulince. That's the key difference

813
00:32:55,560 --> 00:32:58,200
Speaker 1: between the semaglue tides that we're hearing about and then

814
00:32:58,280 --> 00:33:02,160
Speaker 1: sex cender, now, in my experience, should only be prescribed

815
00:33:02,200 --> 00:33:04,240
Speaker 1: for when we I think we should say this. I

816
00:33:04,240 --> 00:33:06,840
Speaker 1: often use the word gross overeating, and the reason why

817
00:33:06,880 --> 00:33:08,920
Speaker 1: you say that is that it's kind of a clinical

818
00:33:09,000 --> 00:33:11,000
Speaker 1: term in hospitals you use, but it's not a very

819
00:33:11,080 --> 00:33:12,880
Speaker 1: nice word, so I'll try not to use it anymore.

820
00:33:13,200 --> 00:33:15,800
Speaker 1: But it's really used for overeaters, for people who have

821
00:33:15,800 --> 00:33:19,360
Speaker 1: difficult with appetite control, as opposed to someone with glucose

822
00:33:19,440 --> 00:33:22,560
Speaker 1: regulation and hormonal weight gain linked to insulin that's not

823
00:33:22,600 --> 00:33:25,320
Speaker 1: working as efficiently as it should. So when I see

824
00:33:25,320 --> 00:33:28,680
Speaker 1: Saxender prescribe for someone who's not really an overeater in

825
00:33:28,720 --> 00:33:30,840
Speaker 1: some cases that they're not eating enough and they're not

826
00:33:30,840 --> 00:33:34,280
Speaker 1: optimizing metabolism, I just roll my eyes because I realize

827
00:33:34,280 --> 00:33:38,640
Speaker 1: that the prescribing clinician is not understanding the underlying reason

828
00:33:38,680 --> 00:33:41,560
Speaker 1: for the weight. It's just a medication they can prescribe

829
00:33:41,560 --> 00:33:43,400
Speaker 1: reasonably easily and it's readily available.

830
00:33:43,880 --> 00:33:45,560
Speaker 2: So if you have a waste over one.

831
00:33:45,560 --> 00:33:49,160
Speaker 1: Hundred centimeters, if you have signs of clinical engine resistance,

832
00:33:49,160 --> 00:33:52,240
Speaker 1: you've got a family history of diabetes, you had gestational diabetes,

833
00:33:52,400 --> 00:33:54,800
Speaker 1: Sexender's not the drug for you. And that's what doesn't

834
00:33:54,800 --> 00:33:56,880
Speaker 1: work in many of my women because they weren't overeating

835
00:33:56,880 --> 00:34:00,120
Speaker 1: to start with. So a drug that's maybe working on an

836
00:34:00,080 --> 00:34:02,440
Speaker 1: appetite that's not dysregulated, it's not going to work. So

837
00:34:02,480 --> 00:34:04,880
Speaker 1: to me, it's very very simple, and I've only had

838
00:34:04,960 --> 00:34:08,840
Speaker 1: success with sex Sender with people who do tend to

839
00:34:08,880 --> 00:34:12,680
Speaker 1: binge eat, particularly at nighttime. Even in that case, if

840
00:34:12,680 --> 00:34:14,640
Speaker 1: they do have insting issues, that may still work. But

841
00:34:14,680 --> 00:34:17,640
Speaker 1: for those who don't overeat, it's usually an interal issue.

842
00:34:17,680 --> 00:34:19,520
Speaker 1: It's the wrong medication. If you're going to take meds.

843
00:34:19,560 --> 00:34:22,040
Speaker 1: It should be ozen peak will go o vmanjaro. So

844
00:34:22,120 --> 00:34:24,080
Speaker 1: that's the reason. So I think, just be very clear

845
00:34:24,080 --> 00:34:26,160
Speaker 1: what these medications are for. And this is where the

846
00:34:26,200 --> 00:34:28,360
Speaker 1: specificity isn't clear in the media.

847
00:34:28,400 --> 00:34:28,960
Speaker 2: You know, I've seen so.

848
00:34:28,960 --> 00:34:31,200
Speaker 1: Many podcasts with people talking about ozen peak and they

849
00:34:31,200 --> 00:34:33,239
Speaker 1: haven't even mentioned the effect on insulin. Like this is

850
00:34:33,280 --> 00:34:36,040
Speaker 1: just journalists who don't understand the underlying mechanisms of the

851
00:34:36,120 --> 00:34:38,799
Speaker 1: drug talking about something they shouldn't be. So get your

852
00:34:38,880 --> 00:34:42,479
Speaker 1: medical advice from medical professionals, and get your weight loss

853
00:34:42,480 --> 00:34:44,560
Speaker 1: advice from weight loss specialists. And it's not enough to

854
00:34:44,560 --> 00:34:47,399
Speaker 1: be a general GP or a general dietician. You've got

855
00:34:47,400 --> 00:34:49,719
Speaker 1: to have people who work in weight and hormones to

856
00:34:49,840 --> 00:34:53,440
Speaker 1: clearly understand what's going on and why you would prescribe something.

857
00:34:53,480 --> 00:34:55,480
Speaker 1: So for me, if you're on sex sender and it's

858
00:34:55,480 --> 00:34:58,000
Speaker 1: not working and you don't overeat, it's just purely the

859
00:34:58,040 --> 00:35:00,000
Speaker 1: wrong drug for you and you're absolutely wasting your mind.

860
00:35:01,200 --> 00:35:02,880
Speaker 1: All right, Leanne, Well, there you go. That brings us

861
00:35:02,880 --> 00:35:04,480
Speaker 1: to the end of the nutition couch. We were really

862
00:35:04,560 --> 00:35:07,399
Speaker 1: hoping that Tilly wouldn't wake up, and she's been very good.

863
00:35:07,400 --> 00:35:07,919
Speaker 2: Thanks jells.

864
00:35:08,080 --> 00:35:11,560
Speaker 1: She laid down again, back asleep passed. She stood up

865
00:35:11,600 --> 00:35:13,200
Speaker 1: before we started recording and I said to me, I

866
00:35:13,280 --> 00:35:14,360
Speaker 1: can't you just leave her there?

867
00:35:14,719 --> 00:35:17,160
Speaker 2: So we did. I'm a very good mother. So we've

868
00:35:17,200 --> 00:35:18,399
Speaker 2: made it through. So thanks Chief.

869
00:35:18,840 --> 00:35:21,280
Speaker 1: We're very excited because our retreat that we've just launched,

870
00:35:21,320 --> 00:35:22,560
Speaker 1: I think we've we sold out.

871
00:35:22,960 --> 00:35:23,440
Speaker 3: Not quite.

872
00:35:23,480 --> 00:35:26,759
Speaker 4: We certainly had a very large weightlist, but we're just

873
00:35:26,760 --> 00:35:28,440
Speaker 4: waiting for our ladies to pay our deposits.

874
00:35:28,440 --> 00:35:30,759
Speaker 3: So we basically we basically have sold out.

875
00:35:30,760 --> 00:35:34,080
Speaker 4: But if anyone's is of interest, if anybody sort of

876
00:35:34,120 --> 00:35:36,239
Speaker 4: changes their mind or something pops up last minute and

877
00:35:36,320 --> 00:35:38,640
Speaker 4: you know somebody's no longer able to calm due to

878
00:35:38,640 --> 00:35:41,040
Speaker 4: say sickness or something like that, we will try our

879
00:35:41,080 --> 00:35:43,759
Speaker 4: best to be replacing those spots. So everybody can you know,

880
00:35:43,800 --> 00:35:46,440
Speaker 4: a get their deposit back and then be actually, you know,

881
00:35:46,480 --> 00:35:48,239
Speaker 4: we sell out because we do want to, you know,

882
00:35:48,239 --> 00:35:50,600
Speaker 4: we want a jam packed weekend, so we will have

883
00:35:50,640 --> 00:35:51,160
Speaker 4: a waitlist.

884
00:35:51,440 --> 00:35:54,000
Speaker 1: So we've got a location in Kingsliff in northern New

885
00:35:54,040 --> 00:35:57,080
Speaker 1: South Wales in October this year, which is very exciting.

886
00:35:57,400 --> 00:36:00,560
Speaker 3: Twenty fifth, sixth and seventh of October last week weekend.

887
00:36:00,719 --> 00:36:05,000
Speaker 1: Beautiful and we will do more, so if you're interested.

888
00:36:05,320 --> 00:36:07,480
Speaker 1: This one's been really popular. We're very excited to meet

889
00:36:07,480 --> 00:36:10,120
Speaker 1: a group of twenty of our listeners, but if you're

890
00:36:10,120 --> 00:36:12,520
Speaker 1: interested in more, let us know because we quite possibly

891
00:36:12,520 --> 00:36:14,520
Speaker 1: will repeat it or do another one early next year.

892
00:36:14,520 --> 00:36:16,600
Speaker 1: And it's a great way to have us for a

893
00:36:16,640 --> 00:36:18,879
Speaker 1: whole weekend, drill us and have a nice weekend away

894
00:36:18,920 --> 00:36:20,640
Speaker 1: by the beach. So keep in touch on that. It's

895
00:36:20,680 --> 00:36:23,040
Speaker 1: Admin at the Nutrition Couch and we will see you

896
00:36:23,080 --> 00:36:25,880
Speaker 1: same time next Wednesday for another episode drop. Thanks for listening,

897
00:36:26,040 --> 00:36:27,600
Speaker 1: Admin at the nutritioncouch dot com.

898
00:36:27,600 --> 00:36:28,239
Speaker 3: Thanks for listening.

899
00:36:29,200 --> 00:36:44,440
Speaker 1: Stay that wrong dot com Okay,