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Speaker 1: How healthy do you think you are? Are you pretty

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Speaker 1: healthy or is it pretty poor? On today's episode of

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Speaker 1: The Nutrition Couch, we look at some new data which

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Speaker 1: shows that most of us think our diet is a

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Speaker 1: whole lot healthier than it actually is, and Susie and

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Speaker 1: I discuss the key aspects of your diet that really

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Speaker 1: decides if it's actually healthy. Hi, I'm Leanne Waud and

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Speaker 1: I'm Sidney Burrow and as two of them strays leading dieticians,

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Speaker 1: we bring you The Nutrition Couch, a bi weekly chat

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Speaker 1: that covers everything in the world of nutritions. So today

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Speaker 1: as well as the healthiness of our diets. Every day,

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Speaker 1: we tackle the common issue of eating after dinner and

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Speaker 1: answer a question on how to tackle constipation. So, Susie,

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Speaker 1: we have some exciting news to share about our live

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Speaker 1: events that we have planned in Brisbane, Sydney and Melbourne,

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Speaker 1: don't we we do.

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Speaker 2: We're about a month away when we're recording this, and

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Speaker 2: we're kicking off in Brisbane because it's supposed to be

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Speaker 2: hot there yet we've seemed to be missing that heat.

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Speaker 2: I'm not sure. Hopefully by mid August the heat has returned.

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Speaker 2: It's August twentieth, if you're in Brisbane, and then a

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Speaker 2: couple of weeks later we're going to back it up

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Speaker 2: for a Saturday morning in Sydney on the third of

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Speaker 2: September and finish down in Chilli, Melbourne on the seventeenth,

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Speaker 2: the week before Grand Final weekend, to basically bring the

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Speaker 2: Nutrition Couch live. We've got such committed fans and people

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Speaker 2: who give us feedback on what they love and what

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Speaker 2: they enjoy, and we thought it's a chance to come

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Speaker 2: together and bring some great energy and have a chat.

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Speaker 2: And we'll each be speaking on our respective areas of interest,

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Speaker 2: so I'll be speaking in detail about install and resistance

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Speaker 2: and hormones and fat loss as well as eating behavior,

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Speaker 2: and of course you will be covering digestive health and

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Speaker 2: fat loss. But then we're going to have an opportunity

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Speaker 2: for our audience to have a live Q and as

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Speaker 2: we're going to ask all those nitty gritty questions that

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Speaker 2: people really want to know about their own nutrition, and

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Speaker 2: we have got some pretty epic goodie bags in the making,

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Speaker 2: so it'll be a really fantastic fun morning, a chance

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Speaker 2: to come together with like minded people and talk health

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Speaker 2: and nutrition. And I guess it's also a chance for

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Speaker 2: us to say thank you to the support and now

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Speaker 2: fans you know our number as a fantastic We've been

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Speaker 2: really excited about how well the podcast is going. So yeah,

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Speaker 2: we're going on the road and we're really looking forward

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Speaker 2: to it.

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Speaker 1: We are, and we're over a million downloads as well, guys,

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Speaker 1: So we couldn't thank you more. And this is a

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Speaker 1: big celebration for the year we haven't done a lot

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Speaker 1: of you know, PD professional development. This isn't the type

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Speaker 1: of event just for dieticians. It's for you know, every

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Speaker 1: single person. You yourself, your sister, your family, your friends, you know,

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Speaker 1: bring them all, bring a big group with you. We

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Speaker 1: really want to catch up with you guys. We want

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Speaker 1: to meet you guys. We want to know what are

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Speaker 1: the things that you're struggling with, because it's sort of

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Speaker 1: the kind of event where we're not just going to

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Speaker 1: read off a PowerPoint and talk to you guys. We're

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Speaker 1: going to be asking questions. We're going to be tailoring

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Speaker 1: it to what you guys actually want to know and

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Speaker 1: hear and learn on the day. So we absolutely cannot

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Speaker 1: wait to meet everyone. And tickets are available on our website. Yes,

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Speaker 1: Susie and I now have a website. That's how well

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Speaker 1: the Nutrition Couch podcast is actually doing. We had to

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Speaker 1: have a website, so we're at the I think the

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Speaker 1: website is just the nutritioncouch dot com. So there's a

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Speaker 1: little event had page and you can purchase tickets off there.

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Speaker 1: So we really can't wait to see you guys there.

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Speaker 1: And for all of our loyal listeners who aren't located

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Speaker 1: in brisin Sidney, Melbourne, we are trying to record the

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Speaker 1: event so you might be able to purchase that after

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Speaker 1: the event online as well. You can just purchase a

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Speaker 1: recording of that, so that is absolutely an option and

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Speaker 1: just send us a DM on Instagram if you're interested

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Speaker 1: in that option, so that we know all right, Susie.

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Speaker 1: So this week I found a really interesting research paper.

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Speaker 1: So it was published in the American Society for Nutrition,

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Speaker 1: and it basically was stating that eighty percent of people

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Speaker 1: think that their diet is healthier than it actually is,

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Speaker 1: which I thought was, you know, quite interesting. But I

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Speaker 1: think as dietitians we know that one of the first

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Speaker 1: things I've taught at UNI is people will always overestimate

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Speaker 1: what they're doing in terms of exercise and underestimate what

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Speaker 1: they're doing in terms of nutrition. So we're all eating

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Speaker 1: more than we actually think we are, and we're all

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Speaker 1: moving less than we actually think we are. And for

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Speaker 1: the majority of us, we actually think that our diet

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Speaker 1: is a hell of a lot healthier than it actually is.

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Speaker 1: And Susie, I think you and me both experiences with

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Speaker 1: our clients where routinely they say to us, you know,

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Speaker 1: I thought I was eating healthy before I met your

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Speaker 1: thought I ate enough vegetables, or you know, I thought

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Speaker 1: I was doing the right thing. And then I met you,

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Speaker 1: I worked with you, and oh wow, like you've changed

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Speaker 1: my life. So I really do think as dieticians, like

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Speaker 1: we make such a big impact in people's lives, don't we?

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Speaker 1: We do.

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Speaker 2: And I think it's funny because just before we hopped

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Speaker 2: on tonight, I was showing here some of my clients

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Speaker 2: images of foods that come through because on the whole,

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Speaker 2: I think most people I would speak to as clients

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Speaker 2: or in general would describe their diet as pretty healthy,

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Speaker 2: you know, and then when we take a look at it,

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Speaker 2: I wouldn't necessarily describe it the same way. So I

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Speaker 2: think that as soon as we throw in a bit

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Speaker 2: of vegetables and not buying fast food every day. We

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Speaker 2: think it's healthy, but you know, the balance of health

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Speaker 2: isn't just about avoiding the bad stuff. It really is

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Speaker 2: making sure we have got the bulk of good stuff

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Speaker 2: that we need. And so when I saw these results,

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Speaker 2: it didn't surprise me because I think most people would

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Speaker 2: think their diet's pretty healthy, but when you and I

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Speaker 2: would have a look at it with a fine tooth comb,

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Speaker 2: we would really change things around. So I'll give you

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Speaker 2: just an example of a client who just came through

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Speaker 2: to me tonight. She'd taken a photo, which is really

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Speaker 2: telling because some people can describe what they're eating, but

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Speaker 2: it's not until you really see it. And she had

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Speaker 2: sent me it was a photo of like a burrito

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Speaker 2: bowl that she had bought for lunch in a food court. Now, indeed,

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Speaker 2: a burrito bowl is one of the healthier options in

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Speaker 2: a food court, but let's be also honest that most

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Speaker 2: of the choices in a food court are pretty dodge

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Speaker 2: so when you're say healthier, it's not necessarily pure health.

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Speaker 2: And in this burrito bowl, there was rice, there was

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Speaker 2: like quite a lot of corn, there was avocado, and

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Speaker 2: there was like fried tortilla chips on the top. So

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Speaker 2: I was asking just a few questions about it because

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Speaker 2: she had thought or was trying to make a really

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Speaker 2: healthy choice. But when I broke it down, I said, look,

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Speaker 2: it's obviously better than a fast food meal deal. But

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Speaker 2: at the end of the day, it's got multiple sources

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Speaker 2: of carbohydrate coming from a lot of brown rice, a

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Speaker 2: lot of beans, and a lot of corn through it,

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Speaker 2: plus fried chips, so it's not just some corn chips,

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Speaker 2: it's deep fried corn chips. And then really there's not

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Speaker 2: any protein there. So if I was rating get out

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Speaker 2: of ten for health, I'd probably only give it about

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Speaker 2: a six, you know, because really I would want there

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Speaker 2: to be some lean protein. I would want less fat.

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Speaker 2: I wouldn't want fried chips and avocado and cheat. You know,

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Speaker 2: these are the kind of balances that you and I

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Speaker 2: are working on every single day. So it's about making

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Speaker 2: sure you know of what your perception of health is

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Speaker 2: actually what we would define as healthy. But on top

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Speaker 2: of that leanne it's about assuming or knowing that most

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Speaker 2: Australians don't tick the box on basic things, so fewer

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Speaker 2: than one in ten Australians get enough vegetables each day.

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Speaker 2: Very few Australians get any legumes in their diet. Very

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Speaker 2: few Australians get the recommended intake of whole grains each day,

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Speaker 2: and yet our fat intake is through the roof, as

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Speaker 2: is our sugar intake. We know that added sugars are

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Speaker 2: recommended to be less than twenty five grams or about

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Speaker 2: six tea spoons per day, and you know the numbers

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Speaker 2: on that are people have you know, double three times

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Speaker 2: that because they have a lot of indulgent. So even

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Speaker 2: though they might perceive themselves eating quite well each day,

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Speaker 2: then they back it up with plenty of alcohol in

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Speaker 2: the night, plenty of sweet treats, the banana bread, the muffins,

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Speaker 2: reward based eating which we've spoken about many times. And

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Speaker 2: so even if your baseline diet is healthy, as soon

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Speaker 2: as you take into account all the extras that are

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Speaker 2: slipping in, you have to lose points for that. And

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Speaker 2: that's why we have a perception versus the reality is

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Speaker 2: that not to be healthy, it's not only about avoiding

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Speaker 2: the bad, it's also ticking the box on the good.

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Speaker 2: So yeah, I think it's really really fascinating area of

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Speaker 2: research to really take a look at what's going on,

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Speaker 2: because of course what becomes common is the norm, so

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Speaker 2: people perceive that, whereas it's so different to ideally, you know,

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Speaker 2: how we should be eating. You know, I think the

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Speaker 2: thing that also astounds me on a daily basis is

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Speaker 2: how much people do eat, especially considering they're sitting down

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Speaker 2: a lot of the time. And I sort of look

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Speaker 2: and I think, God, I would eat half of that volume,

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Speaker 2: you know, considering So it's also programming effect that we

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Speaker 2: also get used to eating way too much for our

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Speaker 2: body and we're eating, say to be eighty kilos or

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Speaker 2: one hundred kilos eating up as opposed to if you

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Speaker 2: supposed to be sixty or seventy kilos eating for that

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Speaker 2: body weight. And that's generally a lot less food overall.

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Speaker 2: But actually said, it's ticking the boxes on all the

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Speaker 2: good things as well. Like I can't tell you, sou

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Speaker 2: see how many of my clients, before they start working,

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Speaker 2: we obviously don't even eat the recommended amounts of oily

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Speaker 2: fish each week. You know, we know how important things

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Speaker 2: like salmon and oily fish are for just our general house.

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Speaker 2: I can't tell you how many clients don't eat the

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Speaker 2: recommended amounts of legumes each week or nuts each week.

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Speaker 2: We're just we're not doing the helpful thing. Sure, we're

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Speaker 2: adding a bit of salad to our wrap, or might

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Speaker 2: be having a salad for lunch when we're having a

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Speaker 2: surf fry for dinner, but it's the same thing.

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Speaker 1: Again and again and again. So we're just not getting

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Speaker 1: that diversity in and things like legumes and vegetarian based

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Speaker 1: meals and oily fish. It's the things that we're really like,

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Speaker 1: those ones that we have the good quality research behind

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Speaker 1: them to know how important those things are, and we're

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Speaker 1: just not doing them. And I think for most of

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Speaker 1: us because it's easy, I think, and because you know,

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Speaker 1: we find a meal that it's healthy and it's yummy,

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Speaker 1: we eat the same thing. We eat the same overnight

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Speaker 1: os for breakfast every day, we have the same salad

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Speaker 1: or wrap for lunch every day. We have the same

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Speaker 1: stur fry or grilled pro routine with two or three

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Speaker 1: veggies for dinner every night. There's just no diversity in there.

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Speaker 1: And to get in all our required vitamins and minerals

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Speaker 1: and antioxidants and phytochemicals, all of that good stuff in

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Speaker 1: our diet that we know is important for good health

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Speaker 1: that requires diversity. We simply can't eat the same thing

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Speaker 1: every day or even multiple times every week because we're

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Speaker 1: just not going to get in that diversity. So I

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Speaker 1: think for most of us that's, you know, we're not

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Speaker 1: doing too bad of an effort, but we're certainly nowhere

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Speaker 1: near a gold standard in terms of health or nutritious

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Speaker 1: quality diet. And I think for a lot of us,

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Speaker 1: if you think your diet's pretty good and you don't

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Speaker 1: really know where else you could go wrong, I think

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Speaker 1: what else you could do to kind of clean it up.

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Speaker 1: I think actually touching base with a dietitian and seeing

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Speaker 1: a dietitian for an overall food analysis for yourself and

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Speaker 1: your family is actually a really great idea because when

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Speaker 1: you look at this study, Suzi, I mean, eighty percent

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Speaker 1: of people thought their diet was better than it actually was.

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Speaker 1: That's a big number. And they actually interviewed nine seven

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Speaker 1: hundred people, so about eighty five percent of eight thousand

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Speaker 1: people out of nine thousand, seven hundred thought that their

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Speaker 1: diet was actually better than it was. And the funniest

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Speaker 1: thing was the people who accurately assess their diet was

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Speaker 1: the ones who basically reported that their diet was crap.

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Speaker 1: What So ninety nine percent of people who thought their

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Speaker 1: diet was pretty grappy, it was actually pretty grappy. But

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Speaker 1: eighty five percent of people who thought the diet was

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Speaker 1: pretty good, it was nowhere near ticking the boxes and

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Speaker 1: what good quality health actually meant. So I think this

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Speaker 1: was quite an interesting study suites in sort of a

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Speaker 1: good push that we could really give our fellow colleagues

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Speaker 1: and dieticians out there for people to really touch base

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Speaker 1: and know what actually encompasses good health because there's so

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Speaker 1: much misinformation online and so many confusing messages out there.

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Speaker 1: If you don't know what you're doing, if you're not

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Speaker 1: following qualified experts, you're just not going to really get

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Speaker 1: that quality, you know, nutritious food into your diet each week.

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Speaker 2: Yeah, and I think to sort of leave our listeners

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Speaker 2: with a bit of a checklist. I think we always

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Speaker 2: do well over tests and checklists, so you know, let's

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Speaker 2: just put together a handful of our kind of chips

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Speaker 2: for how to identify if your diets healthy straight away.

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Speaker 2: I would want seven to ten serves of fresh fruit

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Speaker 2: and mostly vegetables per day, so at least a couple

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Speaker 2: of bits of fruit and sort of two three cups

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Speaker 2: of salad or veg twice a day. That would be

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Speaker 2: absolutely on my list.

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Speaker 1: Whole greens, legumes, what else.

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Speaker 2: Yann, I would want like you describe oily fish two

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Speaker 2: three times a week, minimum.

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Speaker 1: Two three serves of dairy a day. We would want.

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Speaker 2: Minimum saturated fat, so lean dairy, lean meat, and sort

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Speaker 2: of limiting. I would actually put limiting high fat fried

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Speaker 2: food to it most once a week.

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Speaker 1: Yeah, I think that's fair.

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Speaker 2: So take away uber eats, chocolate cakes, banana bread.

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Speaker 1: Limiting alcohol as well.

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Speaker 2: Pub food, you know, once a week, like most people

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Speaker 2: would have that three or four times easy, absolutely, Yeah, alcohol,

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Speaker 2: you know, keeping the alcohol in the recommended limit. We

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Speaker 2: want a couple of serves of dairy for calcium, yeah,

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Speaker 2: we'd want whole grains. We'd want all the carbohydrates to

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Speaker 2: be whole grain based, you know. And we'd want to

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Speaker 2: be reaching thirty grams of dietary fiber each day, which

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Speaker 2: would be two fruits, veggies, and whole grain bread or

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Speaker 2: cereal as a starting point.

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Speaker 1: We want a couple of vegetarian or plant based meals,

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Speaker 1: particularly with a whole of whole focus on legumes as well.

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Speaker 1: Legumes are so incredibly important for health and really budget

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Speaker 1: friendly people just don't use them anywhere near as much

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Speaker 1: as what they should.

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Speaker 2: And they're you know, closely associated with healthy lifestyle patterns

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Speaker 2: in the Mediterranean and the low blood pressure dash dietary approach. Oh,

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Speaker 2: I know, less than twenty five grams of added sugars

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Speaker 2: per day would be a must, and less than two

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Speaker 2: thousand milligrams of sodium.

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Speaker 1: And the good quality serves of healthy fats. You know,

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Speaker 1: are you having a good table spoit of extraversion olive oil,

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Speaker 1: twenty five to thirty grams of you know, unsalted nuts

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Speaker 1: every day? Are you having a good serve of avocado?

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Speaker 1: The good quality healthy fats that we know are actually

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Speaker 1: good for us, unlike a lot of people are having

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Speaker 1: coconut oil or they're having full fat dairy. Yes, that's fat,

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Speaker 1: but it's not giving us the positive health benefits that

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Speaker 1: we know the research shows us in things like salmon

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Speaker 1: and avocado and extraversion olive oil and nuts and seeds.

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Speaker 1: And if you're not someone who likes salmon or fish,

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Speaker 1: are you replacing that amiga? You know, those amigas with

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Speaker 1: something like a plant based alternative like some cheer seeds

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Speaker 1: or flax seeds, because that you know, it's the basis

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Speaker 1: of a good quality diet. Those healthy fats are so important.

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Speaker 2: So as a starting point, there's a few things to

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Speaker 2: work on and check in your own diet. And I guarantee,

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Speaker 2: you know, if we even reflect, like I'm just thinking

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Speaker 2: today what I've had, you know, not every day would

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Speaker 2: I reach those targets either, just because we're busy and

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Speaker 2: things take over. So it's a good little thing, and

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Speaker 2: we might pop that up as a bit of a

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Speaker 2: checklist actually on our Nutrition Couch podcast Instagram for you

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Speaker 2: to go back to and have a read through. Because

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Speaker 2: I think that the more easy little tips we can

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Speaker 2: get to make dietary changes, the better. And if you

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Speaker 2: know you've got those targets that are clear, it can

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Speaker 2: be a lot easier to make positive progress with your diet.

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Speaker 2: All right, Well, this week moving on to our case study.

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Speaker 2: This does come up a lot. Actually, I find when

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Speaker 2: people have either a history of dieting or have started

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Speaker 2: a really new dietary regime and that may be feeling

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Speaker 2: a bit clogged up and constipated. Now, indeed, you would

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Speaker 2: perhaps think that if your diet was healthier. In theory,

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Speaker 2: your digestive system would actually be working better. But there's

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Speaker 2: a few reasonsly and that even though you're eating healthier,

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Speaker 2: you may find the effects of constipation. Now you'll have

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Speaker 2: a lot to add to this because it's a little

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Speaker 2: bit this is your area of interest, a bit more

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Speaker 2: than mine. But I'll just kick off by what I

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Speaker 2: observe with my clients. So if I've got clients who

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Speaker 2: are eating a lot of food on a day to

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Speaker 2: day basis and suddenly say they're eating two thousand, two,

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Speaker 2: five hundred calories per day, So what does that look like?

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Speaker 2: So a two thousand calorie day is you know a woman,

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Speaker 2: You know, it could be five or six hundred calories

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Speaker 2: more than a small female actually needs. So you know,

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Speaker 2: that could be as simple as having a coffee in

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Speaker 2: the morning and some sort of muffin or cake, even

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Speaker 2: turkish toast or sour dough toast with veggiemite, and then

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Speaker 2: having a snack in the morning, so grabbing another coffee,

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Speaker 2: for example, with milk, and then for lunch, buying your

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Speaker 2: lunch away from the home. You might have gone to

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Speaker 2: the food court and had a burrito bowl or something

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Speaker 2: like a big sandwich from a food court would be

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Speaker 2: six eight hundred calories, and then in the afternoon you've

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Speaker 2: backed it up with some more snacks, so you might

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Speaker 2: have some rice crackers, you might have some hummus, you

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Speaker 2: might munch through the afternoon, and then you have a

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Speaker 2: dinner that's appearingly healthy as we've just discussed, but it

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Speaker 2: might have a big piece of meat, some mashed potato,

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Speaker 2: some sweet potato chips, bitter peas, and then you've given

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Speaker 2: yourself a trade at night. Now that is easily over

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Speaker 2: a two thousand calorie day, and when we take a

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Speaker 2: deep dive, it's quite off track in terms of the

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Speaker 2: amount of carbohydrate and protein we would want, and certainly

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Speaker 2: more calories than the average person requires. Four fat loss

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Speaker 2: or even weight maintenance. That's absolutely what many people would

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Speaker 2: find is a weight gain program. Now, that is also

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Speaker 2: a large amount of food going through the digestive system.

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Speaker 2: So if I then have a client who comes and

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Speaker 2: they go to a much lower calorie regime with a

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Speaker 2: lot less volume, it can absolutely result in them becoming

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Speaker 2: a little bit constipated. And if they're cutting out some

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Speaker 2: fruit to reduce their carbohydrate load as well, and perhaps

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Speaker 2: relying more on salad than cooked vegetables. All of a

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Speaker 2: sudden and we've started to really play with the types

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Speaker 2: of dietary fiber that are going through their gush, and hence,

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Speaker 2: if they've got more sensitive tummy, they may find that

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Speaker 2: it makes them constipated and it does pop up relative

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Speaker 2: very frequently. So one of the areas I work on

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Speaker 2: with my clients first of all, is making sure they've

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Speaker 2: got good quality dietary fiber. So that's a matter of

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Speaker 2: having both cooked vegetables as well as salad because you

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Speaker 2: get quite different kinds of fiber from that, and then

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Speaker 2: also the soluble fiber, because if you're not a cereal

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Speaker 2: eater and then you cut out most of your fruits,

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Speaker 2: your soluble fiber intake and that's the type of fiber

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Speaker 2: that really helps to move food through the digestive system

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Speaker 2: can be significantly reduced. And it's the same if you've

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Speaker 2: cut bread out and you're not getting a wheat fiber

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Speaker 2: going through your gush. So there are few things that

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Speaker 2: I look at. I love all brown I always have.

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Speaker 2: I find it's fantastic for digestive health for my ladies

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Speaker 2: perhaps who are on a very low calorie maybe thousand

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Speaker 2: calorie plan, working with their ozen peak or doing mil

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Speaker 2: replacements for a period of time to kick starf weight loss. Absolutely,

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Speaker 2: I rely quite heavily on our brand as a sort

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Speaker 2: of really good quality fiber source to get their tummy going.

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Speaker 2: But like everything they end, everyone's different, and it's a

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Speaker 2: matter sometimes of finding what your personal gut like. And

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Speaker 2: some people find things like prunes or dates is an

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Speaker 2: addition or an apple is what they need. So it's

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Speaker 2: a matter of sort of working out what your gut's

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Speaker 2: looking for and ticking that box to get it going.

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Speaker 2: So you go into the bathroom regularly.

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Speaker 1: Absolutely, And I think that that's something a lot of

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Speaker 1: people don't think about. They think, oh, I'm trying to

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Speaker 1: lose weight. I'm eating a lot better, you know why,

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Speaker 1: am I so blocked up? But the less you eat,

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Speaker 1: the less fiber is going in overall as well, So

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Speaker 1: often just that bulk of food reduces. So people do

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Speaker 1: really struggle with constipation. So when we think about constipation, Suzi,

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Speaker 1: we want three things. We want fiber, we want fluid,

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Speaker 1: We want physical activity. We need to move because the

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Speaker 1: digestive system likes movement. The more we move the more

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Speaker 1: regularly things sort of you know, pulsate through and move through.

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Speaker 1: And same with fiber. We can't up the fiber in

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Speaker 1: our diet without also upping a fluid because we're going

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Speaker 1: to make things ten times worth, so more fiber needs

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Speaker 1: more fluid. And also think that, as you said, if

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Speaker 1: we're doing things like into inflasting and we're dropping out breakfast,

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Speaker 1: there's so much good quality fiber from things like oatmeal

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Speaker 1: and all brand and fruit and cheer seeds and things

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Speaker 1: like overnight ohs. They're even like a big smoothie with

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Speaker 1: some fruit and veggies you know, blended in That also

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Speaker 1: gives us a good whack of fiber in the morning.

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Speaker 1: So if we're doing something like into inflasting for fat loss, yes,

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Speaker 1: sure it might work for some people, but we're probably

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Speaker 1: dropping out easily eight, ten, twelve grams of fiber in

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Speaker 1: the morning, and if we're not picking that up somewhere

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Speaker 1: else in the day, we're very likely going to feel sluggish.

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Speaker 1: So from a food based perspective, there's a lot of

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Speaker 1: things we can do in terms of constipation. We definitely

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Speaker 1: want to move more, We definitely want to have a

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Speaker 1: regular fluid intake throughout the day. Water is important, absolutely,

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Speaker 1: but all types of fluid County coffee, it might be

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Speaker 1: a little bit of a homemade you know, beechroot juice

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Speaker 1: or something like that. That all counts in terms of

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Speaker 1: getting things moving through properly with an adequate amount of fiber.

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Speaker 1: And I'm going to add two more points here, Susie,

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Speaker 1: just the fact that you can't hold on, like if

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Speaker 1: you need to go to the bathroom, it's really important

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Speaker 1: that you go to the bathroom. This is super important

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Speaker 1: for children as well, particularly really young kids. If they're

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Speaker 1: holding on, it's just going to make constipation far far worse.

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Speaker 1: And also the positioning of how you go to the

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Speaker 1: bathroom matters as well. So I'm not a pelvic house physio.

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Speaker 1: I'm not pretending that I am, but I have done

432
00:19:12,080 --> 00:19:13,400
Speaker 1: a lot of work with them in the past when

433
00:19:13,400 --> 00:19:14,920
Speaker 1: I used to work at the hospital in the gut

434
00:19:14,920 --> 00:19:17,439
Speaker 1: health clinics, and I do know that the positioning of

435
00:19:17,480 --> 00:19:20,359
Speaker 1: how you go to the bathroom absolutely matters. And using

436
00:19:20,400 --> 00:19:22,320
Speaker 1: something we used to call them like a poo stool,

437
00:19:22,359 --> 00:19:24,520
Speaker 1: so you can actually elevate your foot and put your

438
00:19:24,560 --> 00:19:27,200
Speaker 1: knees a bit higher than where your pelvis is that

439
00:19:27,320 --> 00:19:31,080
Speaker 1: position can absolutely help with people who have difficulties actually

440
00:19:31,160 --> 00:19:33,320
Speaker 1: going to the bathroom. So actually using a little stool,

441
00:19:33,520 --> 00:19:35,960
Speaker 1: popping your feet up, leaning forward, putting your elbows on

442
00:19:36,000 --> 00:19:39,040
Speaker 1: your knees, that positioning can make go into the bathroom

443
00:19:39,080 --> 00:19:41,359
Speaker 1: a lot better as well. And also just giving you

444
00:19:41,359 --> 00:19:43,200
Speaker 1: a belly a bit of a massage if you feel

445
00:19:43,280 --> 00:19:46,879
Speaker 1: like this is making horrible faces at me, if you

446
00:19:46,880 --> 00:19:47,840
Speaker 1: feel like you're.

447
00:19:47,880 --> 00:19:53,800
Speaker 2: Quite quite asation, I wasn't a gastrodietesian. This is a

448
00:19:53,840 --> 00:19:54,240
Speaker 2: lot for me.

449
00:19:54,640 --> 00:19:56,000
Speaker 1: If you feel a bit blocked up, give you a

450
00:19:56,040 --> 00:19:58,560
Speaker 1: belly a good massage as well, That absolutely helps. And

451
00:19:58,640 --> 00:20:00,399
Speaker 1: use a copy first thing in the morning, and just

452
00:20:00,440 --> 00:20:02,840
Speaker 1: sit for ten to fifteen minutes. Sometimes the body gets

453
00:20:02,840 --> 00:20:04,480
Speaker 1: a bit of stage right. So if you feel like

454
00:20:04,480 --> 00:20:06,919
Speaker 1: you're someone who's always rushing around, you're rushing to the office,

455
00:20:06,960 --> 00:20:08,520
Speaker 1: You're probably not gonna want to go to the bathroom.

456
00:20:08,560 --> 00:20:10,840
Speaker 1: Want you at the office. Give yourself time, get up

457
00:20:10,880 --> 00:20:13,560
Speaker 1: ten fifteen minutes early, have a lovely coffee piece and

458
00:20:13,640 --> 00:20:15,760
Speaker 1: quiet sit for fifteen minutes on the toilet, use a

459
00:20:15,760 --> 00:20:18,280
Speaker 1: bit of a poostool, elevate your feet, and I promise

460
00:20:18,320 --> 00:20:20,440
Speaker 1: you you'll you know, you'll get gold stars all around.

461
00:20:20,600 --> 00:20:23,479
Speaker 2: Oh, this is just reminding men. It's late in the evening,

462
00:20:23,560 --> 00:20:25,040
Speaker 2: so I maybe have lost a little bit of my

463
00:20:25,119 --> 00:20:28,399
Speaker 2: decorum to say this, but just as an offside, like

464
00:20:28,560 --> 00:20:30,359
Speaker 2: I don't know about you, Like, if I need to

465
00:20:30,359 --> 00:20:32,320
Speaker 2: go to the bathroom in general, I go in the bathroom,

466
00:20:32,359 --> 00:20:34,840
Speaker 2: I do my business something out right. What is it

467
00:20:34,880 --> 00:20:37,719
Speaker 2: with the husbands who spend like half an hour? Like

468
00:20:37,800 --> 00:20:40,159
Speaker 2: literally they're just taking a moment out of life, aren't they.

469
00:20:40,200 --> 00:20:42,399
Speaker 2: I can't physically take them that long. Is there something

470
00:20:42,640 --> 00:20:45,600
Speaker 2: physiological I'm missing that requires them to sit for so long?

471
00:20:45,640 --> 00:20:47,280
Speaker 2: I just think it's the time for them to they

472
00:20:47,520 --> 00:20:49,160
Speaker 2: just sit there. I don't think they need that long

473
00:20:49,200 --> 00:20:49,439
Speaker 2: to day.

474
00:20:49,480 --> 00:20:51,040
Speaker 1: I think they hide in that. Yeah, they hide in

475
00:20:51,040 --> 00:20:52,040
Speaker 1: they're playing on their phone.

476
00:20:52,200 --> 00:20:54,919
Speaker 2: No, it is for sure, Like I just don't understand it,

477
00:20:54,960 --> 00:20:57,679
Speaker 2: like even my little boys, Like it is not a

478
00:20:57,720 --> 00:20:59,720
Speaker 2: quick job, you know what I mean? Like what is

479
00:20:59,760 --> 00:21:01,840
Speaker 2: going on with that? Like that is just a whole

480
00:21:01,880 --> 00:21:04,280
Speaker 2: other topic for I don't understand at all.

481
00:21:04,480 --> 00:21:07,440
Speaker 1: Anyway, Listeners, we hope that those tips were helpful those

482
00:21:07,480 --> 00:21:10,000
Speaker 1: in terms of going to the bathroom a little bit more. Yes,

483
00:21:10,000 --> 00:21:11,680
Speaker 1: it's about the food that we put in our mouth, yes,

484
00:21:11,720 --> 00:21:14,360
Speaker 1: fiber accounts, but things like the fluid, the fiscale activity,

485
00:21:14,520 --> 00:21:16,840
Speaker 1: the actual you know, the positioning of how you go

486
00:21:16,880 --> 00:21:18,800
Speaker 1: to the bathroom, that all matters as well. It's a

487
00:21:18,840 --> 00:21:21,560
Speaker 1: little bit more food for thought for our bellies and

488
00:21:21,560 --> 00:21:22,920
Speaker 1: our bows today. Susie.

489
00:21:22,920 --> 00:21:25,280
Speaker 2: Well, I also think it's really relevantly and because the

490
00:21:25,280 --> 00:21:28,320
Speaker 2: weather has been so shocking in general, is that a

491
00:21:28,359 --> 00:21:31,560
Speaker 2: lot of us are moving a whole lot less and

492
00:21:31,800 --> 00:21:34,840
Speaker 2: that has a profound effect on blood flow around the

493
00:21:34,880 --> 00:21:38,240
Speaker 2: body and our digestive system. So if you've had a

494
00:21:38,320 --> 00:21:41,199
Speaker 2: day at work where you've literally not moved and I

495
00:21:41,240 --> 00:21:44,240
Speaker 2: think you told me this previously, to tight kind of outfits,

496
00:21:44,280 --> 00:21:47,480
Speaker 2: like tight work outfits like stockings for women, where you're

497
00:21:47,560 --> 00:21:49,919
Speaker 2: all so congested and not moving, well, that's not going

498
00:21:49,960 --> 00:21:52,240
Speaker 2: to be conducive to go into the bathroom regularly either.

499
00:21:52,720 --> 00:21:55,360
Speaker 2: So if you are particularly sensitive and find that you

500
00:21:55,400 --> 00:21:58,440
Speaker 2: do get clogged out, making sure that you're moving regularly

501
00:21:58,480 --> 00:22:01,399
Speaker 2: throughout the days are really important part of that. And

502
00:22:01,520 --> 00:22:03,560
Speaker 2: just sipping water too, because it is winter and a

503
00:22:03,560 --> 00:22:05,520
Speaker 2: lot of us are drinking a whole lot less fluid.

504
00:22:05,920 --> 00:22:08,640
Speaker 2: So all of those factors are really really important, particularly

505
00:22:08,640 --> 00:22:10,760
Speaker 2: if you are someone with a more sensitive Tommy.

506
00:22:10,560 --> 00:22:13,320
Speaker 1: Yeah, really good points, really good points. And then Susie

507
00:22:13,320 --> 00:22:15,280
Speaker 1: for our final segment, it's the show, we had a

508
00:22:15,320 --> 00:22:18,280
Speaker 1: listener question, who I think there's something that a lot

509
00:22:18,280 --> 00:22:20,360
Speaker 1: of our listeners struggles. We get asked this question a lot,

510
00:22:20,400 --> 00:22:22,119
Speaker 1: and I can't remember if we've actually covered on the

511
00:22:22,160 --> 00:22:24,959
Speaker 1: show before, but it's really talking about after dinner eating

512
00:22:25,000 --> 00:22:27,480
Speaker 1: and how can we make sure that we're not over

513
00:22:27,560 --> 00:22:30,399
Speaker 1: eating after dinner. So listener was basically asking, is after

514
00:22:30,400 --> 00:22:32,240
Speaker 1: dinner eating okay? And how do we make sure that

515
00:22:32,240 --> 00:22:36,080
Speaker 1: we're not overeating? So this is probably more your specialty areas, Susie,

516
00:22:36,080 --> 00:22:37,919
Speaker 1: So I'm gonna flick to you because I'm not a

517
00:22:37,960 --> 00:22:40,680
Speaker 1: big fan of letting my clients actually eat after dinner,

518
00:22:40,720 --> 00:22:42,879
Speaker 1: because for most parts we've had a meal, we're full.

519
00:22:42,920 --> 00:22:44,920
Speaker 1: I just feel like it promotes more of that habit

520
00:22:44,960 --> 00:22:47,360
Speaker 1: type eating where the more they eat, the more they want,

521
00:22:47,400 --> 00:22:49,760
Speaker 1: the more bad habits develop, and then they're just constantly

522
00:22:49,960 --> 00:22:52,320
Speaker 1: grazing and snacking all day long. So I'm more of

523
00:22:52,320 --> 00:22:54,240
Speaker 1: a fan of letting my clients have their soul foods,

524
00:22:54,240 --> 00:22:57,040
Speaker 1: like in the afternoon or you know, on Sunday afternoon,

525
00:22:57,119 --> 00:22:59,080
Speaker 1: go get an ice cream with the family versus sitting

526
00:22:59,119 --> 00:23:01,360
Speaker 1: on the couch and snack all night long. So I'm

527
00:23:01,400 --> 00:23:03,479
Speaker 1: not the biggest fan of after dinner eating, but I

528
00:23:03,480 --> 00:23:05,479
Speaker 1: know that you like to program in, you know, specific

529
00:23:05,560 --> 00:23:07,560
Speaker 1: types of treats for your clients that way, don't you.

530
00:23:07,800 --> 00:23:10,440
Speaker 2: I do within reason. I think first of all, you

531
00:23:10,480 --> 00:23:13,800
Speaker 2: certainly want that extended period of time over night without food,

532
00:23:13,840 --> 00:23:17,200
Speaker 2: at least ten we've spoken several times, ideally twelve hours

533
00:23:17,240 --> 00:23:19,680
Speaker 2: without food overnight, So that means if you're not eating

534
00:23:19,680 --> 00:23:22,439
Speaker 2: your dinner until eight or nine at night, really it

535
00:23:22,440 --> 00:23:25,080
Speaker 2: doesn't leave any room for anything after that final meal.

536
00:23:25,560 --> 00:23:28,199
Speaker 2: So that's the first thing. The second thing is I

537
00:23:28,240 --> 00:23:30,720
Speaker 2: think that it comes down to a little bit about

538
00:23:30,720 --> 00:23:34,119
Speaker 2: knowing yourself and your habits and also what brings you

539
00:23:34,800 --> 00:23:38,800
Speaker 2: enjoyment or something you've made a conscious decision to do,

540
00:23:39,280 --> 00:23:41,520
Speaker 2: and if that is something that you like to sit

541
00:23:41,560 --> 00:23:42,760
Speaker 2: down at the end of a night with a bit

542
00:23:42,760 --> 00:23:45,439
Speaker 2: of a sweet item or a glass of wine or

543
00:23:45,480 --> 00:23:49,000
Speaker 2: even some cheese. I think that the key thing is

544
00:23:49,160 --> 00:23:51,919
Speaker 2: that you then need to make sure the dinner is

545
00:23:51,960 --> 00:23:56,040
Speaker 2: a lot lot lighter, So a small dinner for a

546
00:23:56,080 --> 00:23:59,800
Speaker 2: small female, considering you've probably had three or four even

547
00:23:59,800 --> 00:24:03,639
Speaker 2: other meals through the day. A small meal needs to

548
00:24:03,640 --> 00:24:06,760
Speaker 2: be roughly three four hundred calories. So in food terms,

549
00:24:06,760 --> 00:24:08,560
Speaker 2: it's not much lean, is it. It's you know, one

550
00:24:08,600 --> 00:24:11,560
Speaker 2: hundred and one hundred and fifty gram slean protein. You know,

551
00:24:11,680 --> 00:24:15,159
Speaker 2: maybe a bit of carbohydrates and potato, sweet potato, and

552
00:24:15,200 --> 00:24:17,120
Speaker 2: then your veggies and that's it. That's a three four

553
00:24:17,200 --> 00:24:20,320
Speaker 2: hundred calorie meal. If you're then adding a glass of wine,

554
00:24:20,440 --> 00:24:22,720
Speaker 2: it's going to be an extra hundred or two hundred calories.

555
00:24:22,800 --> 00:24:24,240
Speaker 2: And then if you're going to have a sweet dessert,

556
00:24:24,320 --> 00:24:26,639
Speaker 2: it's probably at least one hundred if not more. You know,

557
00:24:27,040 --> 00:24:29,320
Speaker 2: the average serve of chocolate people are having is probably

558
00:24:29,320 --> 00:24:33,159
Speaker 2: more like two three hundred calories. So my message would be,

559
00:24:33,560 --> 00:24:36,280
Speaker 2: if you know that you are going to snack after dinner,

560
00:24:36,800 --> 00:24:39,720
Speaker 2: and you also know that or want weight loss is

561
00:24:39,760 --> 00:24:41,680
Speaker 2: your goal, and you would say that you're working on that,

562
00:24:42,160 --> 00:24:44,679
Speaker 2: the dinner has to be smaller. You don't get to

563
00:24:44,720 --> 00:24:47,360
Speaker 2: have it all. So it's a conscious decision about how

564
00:24:47,400 --> 00:24:50,720
Speaker 2: you eat. And one strategy that I do find can

565
00:24:50,840 --> 00:24:53,520
Speaker 2: work with people who do enjoy that ritual of having

566
00:24:53,600 --> 00:24:57,120
Speaker 2: something after dinner is sort of allocating different nights through

567
00:24:57,160 --> 00:25:00,439
Speaker 2: the week. So, for example, accepted on the week you're

568
00:25:00,440 --> 00:25:02,399
Speaker 2: going to indulge a bit and be out for dinner,

569
00:25:02,600 --> 00:25:05,679
Speaker 2: take away, whatever. That then means that you need to

570
00:25:05,720 --> 00:25:07,680
Speaker 2: have a couple of really light meals in the week

571
00:25:07,720 --> 00:25:11,160
Speaker 2: to buffer it, because you're overdoing it sometimes, so things

572
00:25:11,280 --> 00:25:14,520
Speaker 2: like a soup, a vegetable based meal like a ratachui.

573
00:25:15,040 --> 00:25:18,359
Speaker 2: We're not encouraging starvation. Always saying is it won't hurt

574
00:25:18,400 --> 00:25:20,920
Speaker 2: you to have a couple of light meals each week,

575
00:25:20,920 --> 00:25:24,960
Speaker 2: a cauliflower rice rosotto for example, a plain vegetable stir fry.

576
00:25:25,560 --> 00:25:28,040
Speaker 2: And so then if you do want to have a

577
00:25:28,160 --> 00:25:32,199
Speaker 2: portion control snack after dinner with a set volume. So

578
00:25:32,240 --> 00:25:35,800
Speaker 2: I think portion control is really important, you've at least

579
00:25:35,800 --> 00:25:39,200
Speaker 2: had this small dinner to buffer it. So I think

580
00:25:39,520 --> 00:25:41,919
Speaker 2: the thing with late night eating is that it becomes

581
00:25:41,920 --> 00:25:44,040
Speaker 2: a habit and you start with some one thing and

582
00:25:44,080 --> 00:25:46,359
Speaker 2: then you eat three or four times that over time.

583
00:25:47,000 --> 00:25:48,920
Speaker 2: So I think the key is to be very clear

584
00:25:48,960 --> 00:25:51,240
Speaker 2: on what the allocation is, making sure that you're having

585
00:25:51,320 --> 00:25:55,000
Speaker 2: something that you enjoy and you're savoring, and you know,

586
00:25:55,080 --> 00:25:57,400
Speaker 2: be mindful that if you are someone who eats again

587
00:25:57,480 --> 00:26:01,080
Speaker 2: after dinner that you've got to make sure the dinner

588
00:26:01,119 --> 00:26:03,240
Speaker 2: is a little bit lighter, and really look at the portions.

589
00:26:03,280 --> 00:26:05,960
Speaker 2: And sometimes as a reference point, when I look at

590
00:26:06,000 --> 00:26:09,280
Speaker 2: the portions of dinners that are coming through, they're often double,

591
00:26:09,680 --> 00:26:12,480
Speaker 2: and they're double because the portions of salmon and steak

592
00:26:12,600 --> 00:26:16,200
Speaker 2: are you too closer to one fifty two hundred grams

593
00:26:16,240 --> 00:26:19,320
Speaker 2: per serve as opposed to the small piece that's one hundred.

594
00:26:19,359 --> 00:26:21,040
Speaker 2: And then all of a sudden, you've got those spare

595
00:26:21,080 --> 00:26:23,359
Speaker 2: calories to have if you want to have the wine

596
00:26:23,440 --> 00:26:27,159
Speaker 2: or the dessert item. But certainly anything that's in a

597
00:26:27,240 --> 00:26:31,439
Speaker 2: packete tubs of ice cream, packets of biscuits, multi packs

598
00:26:31,440 --> 00:26:34,520
Speaker 2: of chocolates, blocks of chocolate are a recipe for disaster

599
00:26:35,000 --> 00:26:37,399
Speaker 2: because the behavioral research will show if the portions are

600
00:26:37,440 --> 00:26:39,439
Speaker 2: in the house, you will keep eating. So you have

601
00:26:39,520 --> 00:26:42,080
Speaker 2: to become really good at saying, right, I'm just having

602
00:26:42,160 --> 00:26:44,920
Speaker 2: that one individual frozen yogurt, or I'm just having that

603
00:26:44,960 --> 00:26:48,560
Speaker 2: one portion of dark chocolate, and that is it. But

604
00:26:48,680 --> 00:26:51,000
Speaker 2: I also do also need to compensate and make sure

605
00:26:51,000 --> 00:26:53,320
Speaker 2: my dinner is small than light. And the place we

606
00:26:53,400 --> 00:26:55,440
Speaker 2: go wrong there, Leanne is very few people have those

607
00:26:55,480 --> 00:26:57,560
Speaker 2: two to three cups of salad or vegetable with their

608
00:26:57,560 --> 00:26:59,600
Speaker 2: dinner to bock it up, and as soon as you

609
00:26:59,600 --> 00:27:01,640
Speaker 2: put that in ney, you're fuller, and then you don't

610
00:27:01,960 --> 00:27:05,200
Speaker 2: have crave as much in general, and so your calories

611
00:27:05,200 --> 00:27:07,679
Speaker 2: are controlled and you are able to control the treat portion.

612
00:27:07,920 --> 00:27:11,000
Speaker 2: So there are a few little strategies for it. But

613
00:27:11,040 --> 00:27:13,480
Speaker 2: absolutely if you're someone who does overdo it later in

614
00:27:13,480 --> 00:27:15,160
Speaker 2: the week, you've got to have a few light meals

615
00:27:15,200 --> 00:27:17,000
Speaker 2: each week to buffer that over consumption.

616
00:27:17,520 --> 00:27:19,320
Speaker 1: Or if you're someone that just overdoes it every night,

617
00:27:19,359 --> 00:27:21,000
Speaker 1: like you said yourself, I'm just gonna have a little

618
00:27:21,000 --> 00:27:23,040
Speaker 1: bit of chocolate. I'll just have a couple of potato chips,

619
00:27:23,160 --> 00:27:24,879
Speaker 1: and before you know, halfs of blocks corn or the

620
00:27:24,880 --> 00:27:27,480
Speaker 1: whole bag of potato chips is demolished. Don't do it,

621
00:27:27,600 --> 00:27:29,960
Speaker 1: just stop eating after dinner, Like there's no there's no

622
00:27:30,119 --> 00:27:32,960
Speaker 1: physical need for most people to eat after dinner because

623
00:27:33,000 --> 00:27:35,200
Speaker 1: they're not hungry. You've just had a full meal, you're

624
00:27:35,200 --> 00:27:37,800
Speaker 1: not actually hungry. So it's more of I think for

625
00:27:37,840 --> 00:27:39,280
Speaker 1: a lot of us, we're eating it as a treat

626
00:27:39,359 --> 00:27:41,160
Speaker 1: or as a reward, or the kids have gone to bed,

627
00:27:41,200 --> 00:27:44,199
Speaker 1: so we want to treat ourselves those things are absolutely okay,

628
00:27:44,560 --> 00:27:47,399
Speaker 1: But we just don't want to use food every single time.

629
00:27:47,640 --> 00:27:49,199
Speaker 1: So sure, a couple of times a week we can

630
00:27:49,240 --> 00:27:50,760
Speaker 1: pour a glass of wine, we can have a small

631
00:27:50,800 --> 00:27:53,119
Speaker 1: amount of chocolate, but it can't be our only coping

632
00:27:53,119 --> 00:27:56,280
Speaker 1: strategy every single night. As a I deserve this as

633
00:27:56,280 --> 00:27:58,160
Speaker 1: a reward because I survived the day with my kids,

634
00:27:58,280 --> 00:27:59,960
Speaker 1: or I had a terrible day at work, I'm gonna

635
00:28:00,040 --> 00:28:01,920
Speaker 1: pull myself a glass of wine, then another glass, and

636
00:28:02,000 --> 00:28:04,160
Speaker 1: another glass. So I think it really just comes down

637
00:28:04,200 --> 00:28:07,080
Speaker 1: to the frequency and how you feel afterwards. Like if

638
00:28:07,080 --> 00:28:09,119
Speaker 1: you're eating after dinner and you have a little bit

639
00:28:09,160 --> 00:28:10,840
Speaker 1: of something and you feel fabulous, and you go to

640
00:28:10,880 --> 00:28:13,879
Speaker 1: bed and life's good, fabulous, continue on with it. But

641
00:28:13,880 --> 00:28:16,199
Speaker 1: if you're eating after dinner and every single night you

642
00:28:16,280 --> 00:28:19,400
Speaker 1: disappoint yourself and you overeat and you think, oh my god,

643
00:28:19,440 --> 00:28:21,479
Speaker 1: what have I done. I'm so embarrassed, I'm so ashamed,

644
00:28:21,480 --> 00:28:24,000
Speaker 1: I feel so guilty. This feels that crap. Don't do

645
00:28:24,080 --> 00:28:26,520
Speaker 1: it because we want to eat to feel great about ourselves.

646
00:28:26,520 --> 00:28:28,159
Speaker 1: And I think that's the most important thing is what

647
00:28:28,200 --> 00:28:30,560
Speaker 1: we eat. We should feel good afterwards. If it's making

648
00:28:30,600 --> 00:28:32,720
Speaker 1: us feel bad, if it's making us feel guilty. If

649
00:28:32,720 --> 00:28:35,000
Speaker 1: it's making us feel crappy, that's not a great way

650
00:28:35,000 --> 00:28:37,320
Speaker 1: to feel. So we're obviously not doing behaviors that are

651
00:28:37,320 --> 00:28:39,640
Speaker 1: actually serving us or taking as closer to our goals.

652
00:28:39,800 --> 00:28:42,600
Speaker 1: So to slash yourself, Well, eating after dinner actually make

653
00:28:42,680 --> 00:28:45,280
Speaker 1: me feel great. And sure you might actually be hungry,

654
00:28:45,320 --> 00:28:47,240
Speaker 1: you might have not had enough food throughout the day,

655
00:28:47,360 --> 00:28:48,760
Speaker 1: you might have had a super busy day and you

656
00:28:48,800 --> 00:28:50,640
Speaker 1: skip lunch, so of course you need dinner and then

657
00:28:50,680 --> 00:28:53,520
Speaker 1: a snack after dinner. That's absolutely okay if that then

658
00:28:53,600 --> 00:28:56,000
Speaker 1: makes you feel great, perfect, But if it makes you

659
00:28:56,040 --> 00:28:58,160
Speaker 1: feel bad, that's when I would take a step back

660
00:28:58,200 --> 00:29:01,040
Speaker 1: and just reassess and think why am I actually eating

661
00:29:01,040 --> 00:29:03,280
Speaker 1: after dinner? And why does this actually make me feel

662
00:29:03,280 --> 00:29:06,240
Speaker 1: bad or crappy? And then you know, reassess the situation.

663
00:29:06,480 --> 00:29:08,560
Speaker 1: So that's my two cents, Susie. I don't think there's

664
00:29:08,560 --> 00:29:10,640
Speaker 1: a right or wrong, but I really do think it's

665
00:29:10,640 --> 00:29:12,760
Speaker 1: about how it makes us feel and do we actually

666
00:29:12,840 --> 00:29:14,880
Speaker 1: need to be doing it. Is it a physical hunger

667
00:29:15,120 --> 00:29:16,880
Speaker 1: or is it more of a what I call a

668
00:29:16,920 --> 00:29:18,920
Speaker 1: head hunger where we're just driven to eat because we

669
00:29:18,960 --> 00:29:21,600
Speaker 1: want something delicious or we want something because we've had

670
00:29:21,640 --> 00:29:22,160
Speaker 1: a bad day.

671
00:29:22,280 --> 00:29:24,680
Speaker 2: I don't disagree, but I think that the challenge is

672
00:29:24,720 --> 00:29:27,600
Speaker 2: that when we're tired and our self control is low

673
00:29:27,640 --> 00:29:31,360
Speaker 2: in the evening, that the biggest predictor of future behavior

674
00:29:31,400 --> 00:29:33,960
Speaker 2: is past behavior. So if you've had a lifetime of

675
00:29:34,000 --> 00:29:36,120
Speaker 2: over eating after dinner, it's going to be hard just

676
00:29:36,160 --> 00:29:39,600
Speaker 2: to stop. So another little trick that could work quite well,

677
00:29:39,640 --> 00:29:42,200
Speaker 2: and I certainly employ this with clients of mine who

678
00:29:42,280 --> 00:29:47,000
Speaker 2: are starting perhaps a five hundred cow day occasionally, is

679
00:29:47,040 --> 00:29:48,360
Speaker 2: that I try and get them to do it with

680
00:29:48,360 --> 00:29:51,200
Speaker 2: someone else, Because when you're trying to break the back

681
00:29:51,240 --> 00:29:53,640
Speaker 2: off a habit with someone else, whether it's someone that

682
00:29:53,680 --> 00:29:57,320
Speaker 2: you're living with, a good friend, it's easier if you're

683
00:29:57,400 --> 00:29:59,160
Speaker 2: kind of a team. So you might get to, say

684
00:29:59,200 --> 00:30:02,440
Speaker 2: eight o'clock and you really want some chocolate. If you're

685
00:30:02,440 --> 00:30:04,360
Speaker 2: on your own and there's chocolate in the house, you're

686
00:30:04,360 --> 00:30:07,320
Speaker 2: more likely to come. Or if you've got your buddy

687
00:30:07,920 --> 00:30:09,920
Speaker 2: you're going to and that you have to call and

688
00:30:10,000 --> 00:30:12,240
Speaker 2: say talk to them before you do it, you'll get

689
00:30:12,240 --> 00:30:14,840
Speaker 2: distracted and it's more likely to break the craving. So

690
00:30:14,920 --> 00:30:16,960
Speaker 2: I think if you know that you've got a really

691
00:30:17,280 --> 00:30:21,080
Speaker 2: bad habit, when it comes to overeating at night, sometimes

692
00:30:21,160 --> 00:30:23,760
Speaker 2: teaming up with someone that you can power through that

693
00:30:24,240 --> 00:30:28,280
Speaker 2: habit change together is likely to be more successful because

694
00:30:28,360 --> 00:30:31,840
Speaker 2: just telling people to stop it's not that easy for

695
00:30:31,920 --> 00:30:35,680
Speaker 2: most of us, particularly when we're tired, emotional, whatever it

696
00:30:35,760 --> 00:30:39,000
Speaker 2: is late at night. So I think, yeah, maybe doing

697
00:30:39,000 --> 00:30:41,240
Speaker 2: it with someone else can be a strong way to

698
00:30:41,280 --> 00:30:43,600
Speaker 2: try and kick the back off the habit. And ideally

699
00:30:43,640 --> 00:30:46,120
Speaker 2: we'll try and do something else instead, but let's be honestly,

700
00:30:46,160 --> 00:30:48,280
Speaker 2: and it's winter so we're stuck at home watching TV.

701
00:30:48,840 --> 00:30:53,000
Speaker 2: The association is pretty strong. So you know, whether if

702
00:30:53,040 --> 00:30:56,320
Speaker 2: you're someone who has to go cold turkey to achieve

703
00:30:56,360 --> 00:30:58,320
Speaker 2: that goal, just try and find someone else to do

704
00:30:58,360 --> 00:31:00,680
Speaker 2: it with, or if you can hedge your bets and

705
00:31:00,760 --> 00:31:04,040
Speaker 2: learn to control it and not overdo it, that's another

706
00:31:04,080 --> 00:31:05,560
Speaker 2: little way that might get you through too.

707
00:31:05,920 --> 00:31:08,520
Speaker 1: Definitely, I like the accountability option that if you've given

708
00:31:08,560 --> 00:31:11,360
Speaker 1: our listeners at home. I think that's really powerful, right, Suzie. Well,

709
00:31:11,400 --> 00:31:13,360
Speaker 1: that brings us to the end of the Nutrition Couch

710
00:31:13,400 --> 00:31:15,880
Speaker 1: for another Sunday, And if you guys haven't done so already,

711
00:31:15,920 --> 00:31:18,560
Speaker 1: we would absolutely love if you could subscribe to the podcast.

712
00:31:18,560 --> 00:31:21,440
Speaker 1: You will be automatically delivered into your podcast in box

713
00:31:21,440 --> 00:31:23,480
Speaker 1: every Sunday and Wednesday, so you can listen to us.

714
00:31:23,520 --> 00:31:26,000
Speaker 1: You don't even have to download it. You know, subscriptions

715
00:31:26,000 --> 00:31:27,600
Speaker 1: made a lot twis. It actually helps us move up

716
00:31:27,600 --> 00:31:29,160
Speaker 1: the charts. So if you can make sure you're subscribed

717
00:31:29,200 --> 00:31:31,720
Speaker 1: to the podcast, particularly through something like Apple Podcasts, and

718
00:31:31,800 --> 00:31:33,640
Speaker 1: you can give us a really positive review on rating,

719
00:31:33,680 --> 00:31:36,320
Speaker 1: would really appreciate that. And we absolutely cannot wait for

720
00:31:36,320 --> 00:31:38,640
Speaker 1: you guys to book your tickets. Remember the early bird

721
00:31:38,680 --> 00:31:41,320
Speaker 1: ticket price is only available to the thirty first of July.

722
00:31:41,640 --> 00:31:44,760
Speaker 1: Prices actually increase after that, so get in quick tickets

723
00:31:44,760 --> 00:31:48,000
Speaker 1: of via nutritioncouch dot com under the events tag and

724
00:31:48,000 --> 00:31:49,600
Speaker 1: we can't wait to see you guys at the live

725
00:31:49,680 --> 00:31:51,240
Speaker 1: events in Bristol, Sydney and Melbourne.

726
00:31:51,520 --> 00:32:03,800
Speaker 2: Have a great week. Is the most comic artist