1 00:00:00,680 --> 00:00:02,600 Speaker 1: Do you spend a lot of time thinking about what 2 00:00:02,600 --> 00:00:06,440 Speaker 1: you're going to eat, or have eaten, or should be eating. 3 00:00:07,360 --> 00:00:10,240 Speaker 1: Whilst some consideration of your food choices is important to 4 00:00:10,280 --> 00:00:14,800 Speaker 1: aid planning, obsessive overthinking can do far more harm than 5 00:00:14,840 --> 00:00:17,400 Speaker 1: good when it comes to your dietary goals. On this 6 00:00:17,440 --> 00:00:20,760 Speaker 1: week's midweek motivational episode of The Nutrition Couch, I'm going 7 00:00:20,800 --> 00:00:23,560 Speaker 1: to share a client story in which thinking about what 8 00:00:23,560 --> 00:00:26,480 Speaker 1: one is eating is doing a lot more harm than good. 9 00:00:26,880 --> 00:00:27,040 Speaker 2: Hi. 10 00:00:27,120 --> 00:00:29,800 Speaker 1: I'm Sussie Burrow and Only and Loud, and each week 11 00:00:29,840 --> 00:00:32,440 Speaker 1: we bring you The Nutrition Couch, the bi weekly podcaster 12 00:00:32,440 --> 00:00:34,239 Speaker 1: that keeps you up to date on everything you need 13 00:00:34,240 --> 00:00:36,440 Speaker 1: to know in the world of nutrition, as well as 14 00:00:36,440 --> 00:00:39,400 Speaker 1: my case study. Today, we have found a frozen pum 15 00:00:39,600 --> 00:00:42,360 Speaker 1: chicken that is about as healthy as you can get 16 00:00:42,400 --> 00:00:45,680 Speaker 1: in the supermarket and particularly helpful when you need a 17 00:00:45,720 --> 00:00:48,640 Speaker 1: meal in a hurry. And Leanne is going to share 18 00:00:48,680 --> 00:00:52,840 Speaker 1: with you a pasta recipe that I can give and take, 19 00:00:52,920 --> 00:00:55,840 Speaker 1: but she tells me that I won't regret trying, so 20 00:00:55,880 --> 00:00:58,520 Speaker 1: you can let us know what you think. So, Leanne, 21 00:00:58,560 --> 00:01:01,880 Speaker 1: your past has made it in this week, like three 22 00:01:01,920 --> 00:01:02,600 Speaker 1: weeks in a row. 23 00:01:02,760 --> 00:01:04,679 Speaker 2: Then he ran out of recipes yourself and you're like. 24 00:01:04,720 --> 00:01:07,280 Speaker 1: Fine, you can do it. You did draw to my 25 00:01:07,319 --> 00:01:10,360 Speaker 1: attention that there were some inconsistencies in what I was 26 00:01:10,400 --> 00:01:11,839 Speaker 1: allowing through on the podcast. 27 00:01:12,280 --> 00:01:14,280 Speaker 2: When you put najo' through it, I was like, come on. 28 00:01:15,680 --> 00:01:17,480 Speaker 1: That was a fair call. That's where we have a 29 00:01:17,560 --> 00:01:20,160 Speaker 1: peer review in our work as citicians, and certainly you 30 00:01:20,200 --> 00:01:21,960 Speaker 1: and I act as a very good peer review on 31 00:01:22,040 --> 00:01:24,960 Speaker 1: a weekly basis. So we'll come back to that. But 32 00:01:25,120 --> 00:01:27,679 Speaker 1: to kick start us off, you know, because we are 33 00:01:27,720 --> 00:01:30,399 Speaker 1: doing some recording in advance because Leanne, if you don't know, 34 00:01:30,440 --> 00:01:32,959 Speaker 1: he's about to pop out a baby and we're trying 35 00:01:32,959 --> 00:01:34,880 Speaker 1: to give her up with some decent matt leaves. So 36 00:01:34,880 --> 00:01:36,840 Speaker 1: we're sort of working in advance. So each week when 37 00:01:36,840 --> 00:01:39,880 Speaker 1: I see my clients, I'm madly writing down ideas as 38 00:01:39,920 --> 00:01:42,120 Speaker 1: they come through from our clients about case studies that 39 00:01:42,120 --> 00:01:43,920 Speaker 1: we can use or new products. So we've sort of 40 00:01:43,959 --> 00:01:47,840 Speaker 1: got a bank of material moving through winter. And this 41 00:01:48,400 --> 00:01:51,440 Speaker 1: incident occurred with a client of mine and I thought 42 00:01:51,440 --> 00:01:53,480 Speaker 1: that is a really good thing to chat about. So, 43 00:01:54,480 --> 00:01:57,760 Speaker 1: you know, inevitably, when you are looking at reviewing your 44 00:01:57,840 --> 00:01:59,880 Speaker 1: diet or even I don't even think it's people with 45 00:02:00,200 --> 00:02:01,840 Speaker 1: the diet. I think if you're sort of unhappy with 46 00:02:01,880 --> 00:02:04,480 Speaker 1: your ways or your health, and each day you're trying 47 00:02:04,560 --> 00:02:07,520 Speaker 1: to make good food choices, and we tend to think 48 00:02:07,560 --> 00:02:09,120 Speaker 1: about it a lot, and there's a lot of thinking 49 00:02:09,120 --> 00:02:12,040 Speaker 1: about what's better, what should I choose here, what I 50 00:02:12,120 --> 00:02:14,360 Speaker 1: am going to have? And the classic example is people 51 00:02:14,360 --> 00:02:16,239 Speaker 1: who gear up for a healthy start to the week 52 00:02:16,600 --> 00:02:19,440 Speaker 1: only to have it crumbled by Wednesday because they feel deprived. 53 00:02:19,600 --> 00:02:19,880 Speaker 2: Now. 54 00:02:20,480 --> 00:02:24,120 Speaker 1: In this specific client example, my client sort of was 55 00:02:24,160 --> 00:02:27,120 Speaker 1: going through her diet and she was saying that, you know, 56 00:02:27,160 --> 00:02:30,560 Speaker 1: she was worried about being hungry later. Now, she wasn't 57 00:02:30,720 --> 00:02:33,320 Speaker 1: actually hungry later yet, she was just worried about being 58 00:02:33,360 --> 00:02:36,040 Speaker 1: hungry later. And then at the end of the conversation, 59 00:02:36,240 --> 00:02:38,760 Speaker 1: she said to me, and I'm really worried because the 60 00:02:38,760 --> 00:02:42,040 Speaker 1: week after next it's my birthday, and I'm really worried 61 00:02:42,040 --> 00:02:44,040 Speaker 1: about how I'm going to enjoy the day. And I 62 00:02:44,080 --> 00:02:47,799 Speaker 1: said to her, WHOA, let's just hold on a minute. 63 00:02:48,440 --> 00:02:52,560 Speaker 1: Are you telling me that you are worrying yourself and 64 00:02:52,760 --> 00:02:56,399 Speaker 1: already thinking about a meal that you're going to have 65 00:02:56,760 --> 00:03:00,680 Speaker 1: in two weeks time, and you're already worried about feeling 66 00:03:00,720 --> 00:03:03,880 Speaker 1: deprived it's not even a thing, and so I thought 67 00:03:03,919 --> 00:03:07,840 Speaker 1: it was a really good discussion about leaning into a 68 00:03:07,880 --> 00:03:10,440 Speaker 1: meal at a time and how you feel, because a 69 00:03:10,600 --> 00:03:13,320 Speaker 1: constant theme I have coming up with my clients is 70 00:03:13,320 --> 00:03:17,960 Speaker 1: that they're worried about being hungry later without paying a 71 00:03:18,000 --> 00:03:20,960 Speaker 1: scrap of attention to actually how they're feeling in their 72 00:03:20,960 --> 00:03:24,280 Speaker 1: body and the same they're thinking all the time that 73 00:03:24,280 --> 00:03:26,480 Speaker 1: they're going to be deprived, hungry, not be able to 74 00:03:26,520 --> 00:03:28,560 Speaker 1: stick to it. What are they going to eat? The 75 00:03:28,639 --> 00:03:30,720 Speaker 1: truth is that doesn't even exist as a problem. It's 76 00:03:30,720 --> 00:03:33,679 Speaker 1: all in their mind, and they're spending so much time 77 00:03:33,720 --> 00:03:36,760 Speaker 1: in their head about their food and their nutrition that 78 00:03:36,760 --> 00:03:39,800 Speaker 1: they're forgetting lyan that it is not a head based 79 00:03:39,920 --> 00:03:43,040 Speaker 1: or numbers based game. A lot of it comes down 80 00:03:43,040 --> 00:03:45,320 Speaker 1: to how we feel on a day to day basis, 81 00:03:45,400 --> 00:03:48,920 Speaker 1: and all we need to absolutely concentrate on is one 82 00:03:48,960 --> 00:03:52,080 Speaker 1: meal at a time. Have I got a carb? Have 83 00:03:52,120 --> 00:03:54,280 Speaker 1: I got a protein? Have I got my salad and vegiin? 84 00:03:54,360 --> 00:03:58,520 Speaker 1: Am I full? Now? If you are not full, legitimately 85 00:03:58,600 --> 00:04:02,120 Speaker 1: not full after having a well balanced meal, no problem, 86 00:04:02,200 --> 00:04:05,240 Speaker 1: we can feed you. But I guarantee that in most 87 00:04:05,280 --> 00:04:07,839 Speaker 1: cases they're not. If you concentrate on having a well 88 00:04:07,880 --> 00:04:10,120 Speaker 1: balanced meal at a time, which is where the planning 89 00:04:10,160 --> 00:04:12,200 Speaker 1: comes into it, to make sure that you do have 90 00:04:12,240 --> 00:04:14,880 Speaker 1: the ingredients available or the food available to have that 91 00:04:14,920 --> 00:04:17,680 Speaker 1: well balanced meal. The chances are when you get to 92 00:04:17,760 --> 00:04:20,720 Speaker 1: four you might not even be hungry, or if you are, 93 00:04:20,839 --> 00:04:23,560 Speaker 1: that's okay too. We can feed you then. But if 94 00:04:23,560 --> 00:04:26,160 Speaker 1: you know you're someone who spends a lot of time 95 00:04:26,200 --> 00:04:30,400 Speaker 1: in your head, planning, thinking, worrying, not sure, feeling deprived 96 00:04:30,400 --> 00:04:33,599 Speaker 1: before it's even evolved, we've got to get down to 97 00:04:33,680 --> 00:04:36,520 Speaker 1: basics and just focus on one meal at a time 98 00:04:37,000 --> 00:04:40,600 Speaker 1: and reflect on actually how you're feeling. And I would 99 00:04:40,600 --> 00:04:43,719 Speaker 1: guarantee that there's lots of people listening now thinking absolutely, 100 00:04:43,760 --> 00:04:46,200 Speaker 1: I spend far more time in my head than I 101 00:04:46,279 --> 00:04:48,960 Speaker 1: do even considering how I feel. Because no one says 102 00:04:49,000 --> 00:04:52,080 Speaker 1: you ever need to feel deprived. But if you're thinking 103 00:04:52,120 --> 00:04:54,680 Speaker 1: that way, you absolutely will be, because how we think 104 00:04:54,760 --> 00:04:57,560 Speaker 1: is what we become. And if you expect to be deprived, 105 00:04:57,839 --> 00:05:00,520 Speaker 1: you will be, and then you will overeat, as opposed 106 00:05:00,560 --> 00:05:03,000 Speaker 1: to coming back to say how am I feeling, what 107 00:05:03,040 --> 00:05:05,640 Speaker 1: do I need to eat to feel satisfied, and then 108 00:05:05,680 --> 00:05:08,479 Speaker 1: waiting to see how you feel three four hours later, 109 00:05:08,680 --> 00:05:11,320 Speaker 1: as opposed to constantly planning your head and being in 110 00:05:11,320 --> 00:05:12,120 Speaker 1: your head about. 111 00:05:11,880 --> 00:05:15,640 Speaker 2: Your food one percent. And that's where like different bodies 112 00:05:15,680 --> 00:05:18,479 Speaker 2: need different fuel on different days. Like one day a meal, 113 00:05:18,680 --> 00:05:21,440 Speaker 2: say you had a chicken sandwich, might be completely satisfying, 114 00:05:21,520 --> 00:05:23,240 Speaker 2: and then the next day you eat the exact same 115 00:05:23,279 --> 00:05:25,680 Speaker 2: thing and it just doesn't even touch the edges. And 116 00:05:25,720 --> 00:05:27,800 Speaker 2: so I think it's really important to acknowledge that we 117 00:05:27,880 --> 00:05:29,919 Speaker 2: eat food not numbers. And I always say that to 118 00:05:29,960 --> 00:05:32,400 Speaker 2: my clients, like, you can't get in your head about nutrition. 119 00:05:32,520 --> 00:05:34,360 Speaker 2: You can't calculate the calories and be like this is 120 00:05:34,400 --> 00:05:36,240 Speaker 2: the exact number of calories and need to eat every 121 00:05:36,279 --> 00:05:38,800 Speaker 2: single day, and I'll lose weight because we do such 122 00:05:38,839 --> 00:05:41,520 Speaker 2: different things every single day. So I think that anxiety 123 00:05:41,560 --> 00:05:45,000 Speaker 2: around food, particularly if it's weeks at advance, can actually 124 00:05:45,040 --> 00:05:47,920 Speaker 2: be a big detriment to your journey overall, like you said, 125 00:05:47,960 --> 00:05:50,320 Speaker 2: And I think it's knowing and trusting that we can 126 00:05:50,360 --> 00:05:52,560 Speaker 2: get our portions right for our body. We can make 127 00:05:52,600 --> 00:05:54,680 Speaker 2: little adjustments throughout the week. If we have a bigger 128 00:05:54,760 --> 00:05:56,839 Speaker 2: day here, we can have a lighter day here. We 129 00:05:56,880 --> 00:05:59,080 Speaker 2: have a really big exercise day, it's okay to back 130 00:05:59,120 --> 00:06:00,920 Speaker 2: off it and have you know, two days off the gym, 131 00:06:01,080 --> 00:06:02,760 Speaker 2: but our hunger might not be as much and we 132 00:06:02,800 --> 00:06:05,520 Speaker 2: have days off exercise versus if we're doing a big 133 00:06:05,560 --> 00:06:07,280 Speaker 2: you know run and a big leg day in the 134 00:06:07,320 --> 00:06:09,400 Speaker 2: same day. As an example, I'm not promoting that, but 135 00:06:09,440 --> 00:06:11,480 Speaker 2: I'm saying, as an example, you will likely feel much 136 00:06:11,560 --> 00:06:13,960 Speaker 2: hungrier that day in the next day versus if you 137 00:06:14,000 --> 00:06:16,000 Speaker 2: have the whole weekend off and you do no exercise. 138 00:06:16,279 --> 00:06:18,120 Speaker 2: So I think there's a lot to be said from 139 00:06:18,360 --> 00:06:20,960 Speaker 2: tuning in and listening to your body and responding to 140 00:06:21,040 --> 00:06:24,760 Speaker 2: that hunger, and responding to when you're feeling satisfied and 141 00:06:24,800 --> 00:06:26,920 Speaker 2: what types of meals make you feel satisfied. We did 142 00:06:26,920 --> 00:06:29,279 Speaker 2: a great segment a couple of weeks ago talking about 143 00:06:29,320 --> 00:06:31,839 Speaker 2: winter and you know, not making things like salads and 144 00:06:31,839 --> 00:06:33,760 Speaker 2: maps in winter because for a lot of us, although 145 00:06:33,760 --> 00:06:36,440 Speaker 2: they might be filling, they're not satisfying. So we might 146 00:06:36,480 --> 00:06:38,360 Speaker 2: have it, you know, tuna salad in winter, but then 147 00:06:38,400 --> 00:06:41,159 Speaker 2: we're looking for something else because it's just not satisfying. 148 00:06:41,400 --> 00:06:44,320 Speaker 2: So that satisfaction component is a really big I guess 149 00:06:44,360 --> 00:06:46,120 Speaker 2: issue will concern when it comes to a lot of 150 00:06:46,200 --> 00:06:48,120 Speaker 2: us when it comes to a healthy relationship with food 151 00:06:48,160 --> 00:06:48,719 Speaker 2: as well. 152 00:06:49,279 --> 00:06:51,280 Speaker 1: And that's a question I'll take to my clients. If 153 00:06:51,279 --> 00:06:54,400 Speaker 1: you're not satisfied, the question is why, And in nine 154 00:06:54,400 --> 00:06:56,600 Speaker 1: out of ten cases, it's because their meals not balancing. 155 00:06:56,760 --> 00:06:58,159 Speaker 1: And you know, I'll look in it. It'll be just a 156 00:06:58,200 --> 00:07:01,640 Speaker 1: single rap with ham and cheese. Now that's okay, but 157 00:07:01,760 --> 00:07:03,960 Speaker 1: certainly there's better meats than ham. You know, it's not 158 00:07:03,960 --> 00:07:06,520 Speaker 1: that feeling. It's a good, quick and easy option, but 159 00:07:06,560 --> 00:07:09,000 Speaker 1: it's never as good as chicken breast or salmon or 160 00:07:09,000 --> 00:07:11,840 Speaker 1: a proper protein. There's not the two to three cups 161 00:07:11,880 --> 00:07:14,880 Speaker 1: of salad or bench there. And if you're hungry after 162 00:07:14,920 --> 00:07:17,000 Speaker 1: a wrap, you might need more carbohydrates, so you might 163 00:07:17,000 --> 00:07:18,920 Speaker 1: be better with a toasted sandwich, or you might be 164 00:07:18,920 --> 00:07:22,680 Speaker 1: better with a hot meal. So it's coming constantly back 165 00:07:22,720 --> 00:07:26,200 Speaker 1: to mindfulness and actually checking in with how you're feeling. 166 00:07:26,760 --> 00:07:29,160 Speaker 1: And if you've spent ten or twenty years ignoring how 167 00:07:29,200 --> 00:07:31,600 Speaker 1: you're feeling with your food and eating on AUTOQ or 168 00:07:31,600 --> 00:07:35,280 Speaker 1: following diets, that's the problem. It's going to take some time. 169 00:07:35,320 --> 00:07:37,960 Speaker 1: That's why sometimes I call it diet rehab. I want 170 00:07:37,960 --> 00:07:40,760 Speaker 1: to know how you're feeling, what satisfies you, what is 171 00:07:40,840 --> 00:07:42,400 Speaker 1: going to fee you, up what do you feel like? 172 00:07:42,760 --> 00:07:45,520 Speaker 1: Because in most cases leanne with the exception of pork belly, 173 00:07:45,880 --> 00:07:48,120 Speaker 1: you know, just randomly because we've spoke about it recently. 174 00:07:48,480 --> 00:07:50,720 Speaker 1: You know, I can work around most things that people 175 00:07:50,760 --> 00:07:53,480 Speaker 1: are feeling like. But if you're constantly eating in your 176 00:07:53,520 --> 00:07:55,720 Speaker 1: head or planning in your head, or worried about an 177 00:07:55,720 --> 00:07:58,520 Speaker 1: event in two months, we're completely missing the point. You've 178 00:07:58,520 --> 00:08:00,400 Speaker 1: got to get back to basics, each meal at a 179 00:08:00,440 --> 00:08:03,559 Speaker 1: time and making sure that you've got the foundations there. 180 00:08:04,040 --> 00:08:06,680 Speaker 1: So if that's sounding familiar to you, simple check ins 181 00:08:06,720 --> 00:08:09,320 Speaker 1: how hungry am I? What do I feel like? Is 182 00:08:09,360 --> 00:08:12,320 Speaker 1: my meal balanced? And working one meal at a time. 183 00:08:12,880 --> 00:08:16,320 Speaker 1: Planning is relevant when it's about having the healthy food 184 00:08:16,360 --> 00:08:19,440 Speaker 1: on hand to eat well. It's not about micromanaging every 185 00:08:19,480 --> 00:08:22,560 Speaker 1: aspect of food in advance because we don't know what's 186 00:08:22,560 --> 00:08:23,960 Speaker 1: going to happen. You may not even make it to 187 00:08:23,960 --> 00:08:26,200 Speaker 1: that wedding and you're worried about it, so you know 188 00:08:26,240 --> 00:08:28,240 Speaker 1: within reason, or you might not even know it's being presented. 189 00:08:28,280 --> 00:08:30,160 Speaker 1: You might not even like the food, the cake might 190 00:08:30,200 --> 00:08:32,120 Speaker 1: not be great, and already you've planned what you're going 191 00:08:32,160 --> 00:08:34,000 Speaker 1: to do with it, so you know, a little bit 192 00:08:34,000 --> 00:08:36,319 Speaker 1: of mindfulness will go a long way and taking control 193 00:08:36,360 --> 00:08:38,280 Speaker 1: of that out of control feeling, and it will take 194 00:08:38,320 --> 00:08:41,560 Speaker 1: some time if you've constantly been someone who's eating according 195 00:08:41,600 --> 00:08:44,640 Speaker 1: to your head and not your hunger. All right, well, 196 00:08:44,640 --> 00:08:47,000 Speaker 1: I'm going to take this second segment where nor Liliando 197 00:08:47,160 --> 00:08:49,520 Speaker 1: and we're going to swap because I had found this 198 00:08:49,679 --> 00:08:53,080 Speaker 1: great chicken a while ago in the frozen section, and 199 00:08:53,080 --> 00:08:55,240 Speaker 1: I think in this time where people are time poor 200 00:08:55,320 --> 00:08:58,240 Speaker 1: but also budgets are extremely stretched, I wanted to share it. 201 00:08:58,640 --> 00:09:02,079 Speaker 1: So it is. You know, we often criticize supermarkets because 202 00:09:02,120 --> 00:09:04,280 Speaker 1: we feel that they could do more to support healthy 203 00:09:04,280 --> 00:09:06,640 Speaker 1: eating in this country. But credit where credits tod you 204 00:09:06,760 --> 00:09:08,680 Speaker 1: And this is a Woolworths product which I have to 205 00:09:08,679 --> 00:09:12,040 Speaker 1: say is outstanding. It's in the freezer section, it's got 206 00:09:12,040 --> 00:09:15,560 Speaker 1: four point five health stars and it is the chicken filets. 207 00:09:15,760 --> 00:09:18,960 Speaker 1: Now there's crumbs varieties as well. This is the one 208 00:09:18,960 --> 00:09:20,640 Speaker 1: I'm going to talk about today's chili and garlic, but 209 00:09:20,679 --> 00:09:23,360 Speaker 1: there's a few different ones that have also got a crumb. 210 00:09:24,080 --> 00:09:26,280 Speaker 1: And when you have a look at the label, the 211 00:09:26,320 --> 00:09:30,760 Speaker 1: first ingredient is RSPCA approved chicken breast ninety percent. You 212 00:09:30,920 --> 00:09:33,840 Speaker 1: find very few products in the freezer section than anywhere 213 00:09:33,840 --> 00:09:36,960 Speaker 1: over eighty percent little lone ninety so ninety percent chicken, 214 00:09:37,000 --> 00:09:40,080 Speaker 1: than a marinade, which is some veggies, some garlic, capsicum, onion, 215 00:09:40,240 --> 00:09:43,160 Speaker 1: a little bit of multidextrin, but tiny amount overall herbs 216 00:09:43,160 --> 00:09:47,360 Speaker 1: and spices, rosemary, parsley, garlic, powder, food acid. It's a 217 00:09:47,600 --> 00:09:50,360 Speaker 1: very clean ingredient list. So it's coming in at about 218 00:09:50,360 --> 00:09:54,200 Speaker 1: two hundred calories per serve, thirty six grams of protein 219 00:09:54,320 --> 00:09:57,560 Speaker 1: outstanding just low fat product, two point eight grams of fat, 220 00:09:57,640 --> 00:10:01,000 Speaker 1: less than one saturated, four point four grams carbohydrate nothing, 221 00:10:01,200 --> 00:10:05,400 Speaker 1: very little sugars sodium four to ten again fairly insignificant. 222 00:10:05,400 --> 00:10:08,000 Speaker 1: Now there's a few different varieties of flavors on them 223 00:10:08,640 --> 00:10:10,920 Speaker 1: because there's also a crumb drum to see. This is 224 00:10:11,000 --> 00:10:14,440 Speaker 1: a garlic crumb variety as well. Retails for ten dollars, 225 00:10:14,480 --> 00:10:16,480 Speaker 1: so five dollars to serve. They're a box of two, 226 00:10:17,320 --> 00:10:20,400 Speaker 1: and I just think outstanding. If you need a freezer 227 00:10:20,440 --> 00:10:22,720 Speaker 1: product that you can quickly heat up and serve with 228 00:10:22,760 --> 00:10:26,360 Speaker 1: some veggies or salad, it's delicious. It's a million times 229 00:10:26,400 --> 00:10:28,920 Speaker 1: healthier than any kind of takeaway fast food or crumb 230 00:10:29,000 --> 00:10:32,280 Speaker 1: fish and well done bullies It is an outstanding product, 231 00:10:32,320 --> 00:10:34,280 Speaker 1: and I hope it keeps selling because we need more 232 00:10:34,280 --> 00:10:35,760 Speaker 1: foods like that in the supermarket. 233 00:10:36,200 --> 00:10:37,560 Speaker 2: Yeah, that's great. I don't know where do you get 234 00:10:37,600 --> 00:10:39,440 Speaker 2: ninety percent from because the one I'm looking at says 235 00:10:39,559 --> 00:10:41,800 Speaker 2: RSPCA proved chicken breasts eighty two percent. 236 00:10:42,000 --> 00:10:44,199 Speaker 1: That's the crumb one. So I could only get the 237 00:10:44,240 --> 00:10:46,440 Speaker 1: nutrition nails on the marinade, which is ninety, but the 238 00:10:46,440 --> 00:10:48,760 Speaker 1: crumb is still eighty two. I think it's which is 239 00:10:48,960 --> 00:10:52,240 Speaker 1: really high. Like most crumb products are fifty, if maybe 240 00:10:52,280 --> 00:10:55,640 Speaker 1: sixty five. That to have eighty two percent on a 241 00:10:55,679 --> 00:10:58,800 Speaker 1: crumb has never seen that, and it's so really good product. 242 00:10:59,200 --> 00:11:01,560 Speaker 1: So yeah, any of them are fantastic for anyone who's 243 00:11:01,600 --> 00:11:04,160 Speaker 1: trying to really keep light at dinner. Lean pro like 244 00:11:04,200 --> 00:11:06,440 Speaker 1: thirty six SCRAMs of protein the end, like if you 245 00:11:06,679 --> 00:11:09,600 Speaker 1: had if you were single, or like if you're a couple, 246 00:11:09,679 --> 00:11:12,480 Speaker 1: one each. If you're single, ten dollars, you could do 247 00:11:12,559 --> 00:11:16,000 Speaker 1: one for dinner, one for your lunch, protein two days 248 00:11:16,040 --> 00:11:18,559 Speaker 1: in a row, so you're gonna get three meals out 249 00:11:18,600 --> 00:11:21,520 Speaker 1: of that box. Like outstanding from a budget perspective, I 250 00:11:21,559 --> 00:11:22,200 Speaker 1: can't fault it. 251 00:11:22,520 --> 00:11:24,720 Speaker 2: Yeah, so good and yeah, as you said the ingredients, 252 00:11:24,720 --> 00:11:26,840 Speaker 2: like it is a somewhat long ingredient list, but it's 253 00:11:26,840 --> 00:11:29,200 Speaker 2: all fairly healthy stuff. Like it's just herbs and spices 254 00:11:29,240 --> 00:11:30,880 Speaker 2: and that sort of thing to add a bit of flavor. 255 00:11:30,920 --> 00:11:32,480 Speaker 2: And if you don't want the flavor, just go and 256 00:11:32,480 --> 00:11:36,400 Speaker 2: buy normal RSPCA chicken breast. That's fine, but it has 257 00:11:36,440 --> 00:11:38,160 Speaker 2: a little bit of taste and flavor to a meal. 258 00:11:38,240 --> 00:11:39,680 Speaker 2: Or I feel like a lot of people when they're 259 00:11:39,679 --> 00:11:42,320 Speaker 2: trying to eat healthy and they're just going for plain 260 00:11:42,440 --> 00:11:44,760 Speaker 2: fish or plain salmon or plaining chicken, that's where they 261 00:11:44,800 --> 00:11:46,480 Speaker 2: get bored. They get stuck at a rot, they pick 262 00:11:46,520 --> 00:11:49,000 Speaker 2: up their phone and they order Uber Eats. So Susie 263 00:11:49,000 --> 00:11:50,920 Speaker 2: and I are a big fan of adding flavor to meals. 264 00:11:50,920 --> 00:11:52,959 Speaker 2: And even if you want, like Susi said, the crumb 265 00:11:52,960 --> 00:11:55,720 Speaker 2: ones eighty was it eighty two percent or something chicken breast, 266 00:11:55,800 --> 00:11:58,480 Speaker 2: Like that's amazing. You just don't see it Normally if 267 00:11:58,480 --> 00:12:00,480 Speaker 2: you get a crumb chicken product, it's like thirty or 268 00:12:00,520 --> 00:12:03,240 Speaker 2: forty percent and you're like, is this even chicken in this? 269 00:12:03,520 --> 00:12:05,560 Speaker 2: So I think it's an awesome product. So I think 270 00:12:05,600 --> 00:12:07,600 Speaker 2: Wi Wors and Coals they're really stepping it up lately, 271 00:12:07,640 --> 00:12:10,360 Speaker 2: aren't they Like, we're finding some great home branded stuff 272 00:12:10,520 --> 00:12:13,200 Speaker 2: and from a budget perspective, I'm loving it, I must say. 273 00:12:13,559 --> 00:12:15,480 Speaker 1: As they should. You know, I believe that they've got 274 00:12:15,480 --> 00:12:18,280 Speaker 1: a responsibility to provide a strains with plenty of healthy options. 275 00:12:18,320 --> 00:12:21,240 Speaker 1: You know, every week their half priced catalogs come out 276 00:12:21,280 --> 00:12:24,640 Speaker 1: and it is heavily skewed towards processed food, whether it's crumbfish, 277 00:12:25,000 --> 00:12:29,280 Speaker 1: whether it's process soups, chocolate bars, you know, chocolate biscuits, 278 00:12:29,600 --> 00:12:32,040 Speaker 1: you know, really processed stuff. So the least they can 279 00:12:32,080 --> 00:12:36,040 Speaker 1: do is make some basic foods at affordable prices in 280 00:12:36,080 --> 00:12:38,800 Speaker 1: healthier varieties. And they're stepping up, you know, As I said, 281 00:12:38,800 --> 00:12:41,600 Speaker 1: I recently reviewed frozen foods in the supermarket and there 282 00:12:41,640 --> 00:12:44,280 Speaker 1: was a surprising number of good choices from both Coals 283 00:12:44,280 --> 00:12:47,240 Speaker 1: and Woolworths. And I believe they have a corporate responsibility 284 00:12:47,280 --> 00:12:49,199 Speaker 1: to do so there's more they can do. But this 285 00:12:49,320 --> 00:12:51,040 Speaker 1: is a good step and I can't fault a lot 286 00:12:51,040 --> 00:12:52,720 Speaker 1: of their frozen products. They're doing really well. 287 00:12:53,720 --> 00:12:56,080 Speaker 2: Couldn't agree more so to our last segment, which is 288 00:12:56,120 --> 00:12:59,319 Speaker 2: our recipe of the Week from Midweek Motivational Wednesday episode. 289 00:12:59,440 --> 00:13:01,559 Speaker 2: Now you guys better enjoy this because Susie vetoed it 290 00:13:01,600 --> 00:13:03,520 Speaker 2: so many times and I said, I promise everyone who 291 00:13:03,559 --> 00:13:06,120 Speaker 2: listens will enjoy it. So if you make it, tag 292 00:13:06,200 --> 00:13:08,440 Speaker 2: us on Instagram and make sure you let me know. 293 00:13:08,840 --> 00:13:12,800 Speaker 2: So this is my creamy vegan pumpkin and sage pasta recipes. 294 00:13:12,920 --> 00:13:15,439 Speaker 2: So Susie's not a big fan of vegan recipes because 295 00:13:15,440 --> 00:13:17,240 Speaker 2: they tend to be a lot higher in carb and 296 00:13:17,240 --> 00:13:18,960 Speaker 2: they tend to be a lot lower in protein. So 297 00:13:19,080 --> 00:13:20,959 Speaker 2: I've worked very hard. This is my own recipe. I 298 00:13:20,960 --> 00:13:23,760 Speaker 2: haven't found it online. I've actually made it myself for 299 00:13:23,800 --> 00:13:26,320 Speaker 2: some of my clients. And I was working with So 300 00:13:26,440 --> 00:13:28,520 Speaker 2: Good as well when I developed this, so they asked 301 00:13:28,559 --> 00:13:31,000 Speaker 2: me to develop a plant based recipe, so I will 302 00:13:31,000 --> 00:13:33,760 Speaker 2: say that it was a paid sort of endorsement for that, 303 00:13:33,800 --> 00:13:35,959 Speaker 2: but it is still a wonderful recipe and you can 304 00:13:35,960 --> 00:13:37,760 Speaker 2: make it with any type of milk, whether that's plant 305 00:13:37,760 --> 00:13:39,959 Speaker 2: based or normal milk if you like. So I worked 306 00:13:39,960 --> 00:13:42,840 Speaker 2: really hard to get the fiber and the protein content 307 00:13:42,920 --> 00:13:45,679 Speaker 2: up in this recipe. So you basically make this beautiful 308 00:13:45,720 --> 00:13:49,000 Speaker 2: creamy like pumpkin sauce and then spread that through your 309 00:13:49,000 --> 00:13:51,960 Speaker 2: pasture as well. So essentially you start off by frying 310 00:13:51,960 --> 00:13:54,720 Speaker 2: off some sage leaves in some extra version olive oil 311 00:13:54,760 --> 00:13:56,760 Speaker 2: and then just popping them to the side and then 312 00:13:56,840 --> 00:13:58,440 Speaker 2: into a really hot pan. You had a little bit 313 00:13:58,440 --> 00:14:01,720 Speaker 2: more extraversion olive oil, onion, some garlic, and some pumpkin, 314 00:14:01,880 --> 00:14:03,760 Speaker 2: and you basically cook that down and you simmer it 315 00:14:03,840 --> 00:14:06,600 Speaker 2: uncovered for about fifteen to twenty minutes until the pumpkin 316 00:14:06,640 --> 00:14:08,320 Speaker 2: starts to go soft, and then you put the whole 317 00:14:08,320 --> 00:14:10,880 Speaker 2: mixture of the garlic, the onion, the pumpkin into a blender, 318 00:14:11,240 --> 00:14:14,200 Speaker 2: and then as well, into that blender you also add 319 00:14:15,000 --> 00:14:18,600 Speaker 2: where's my list, You add Tarhini, nutritional yeast flakes and 320 00:14:18,600 --> 00:14:21,160 Speaker 2: white beans. Now that's my effort to get in a 321 00:14:21,200 --> 00:14:24,800 Speaker 2: lot more protein and fiber and some healthy facts as well. 322 00:14:25,000 --> 00:14:27,760 Speaker 2: I love using something like nutritional yeast flakes. It's like 323 00:14:27,800 --> 00:14:31,400 Speaker 2: a vegan quote unquote cheese, and obviously adding some beans 324 00:14:31,400 --> 00:14:34,520 Speaker 2: in their boost the overall fiber and protein content as well, 325 00:14:34,520 --> 00:14:37,360 Speaker 2: which is wonderful. Tarhini adds a little bit of taste 326 00:14:37,400 --> 00:14:39,240 Speaker 2: and also a little bit of healthy fats in there 327 00:14:39,280 --> 00:14:41,720 Speaker 2: as well. He essentially blitz all of that up until 328 00:14:41,720 --> 00:14:44,000 Speaker 2: it's a nice smooth sauce and you just add it 329 00:14:44,000 --> 00:14:45,920 Speaker 2: to pasta. Now, I'm a big fan of using the 330 00:14:46,000 --> 00:14:48,960 Speaker 2: higher protein pasta, so I really like the brand, like 331 00:14:48,960 --> 00:14:51,400 Speaker 2: the Veta protein pasta and also San Remo they do 332 00:14:51,400 --> 00:14:53,640 Speaker 2: a couple of really good gluten free options based on 333 00:14:53,920 --> 00:14:56,560 Speaker 2: There's like a red lentil pasta, there's a split pea pasta, 334 00:14:56,800 --> 00:14:58,960 Speaker 2: so it's a lot higher in fiber and protein compared 335 00:14:59,000 --> 00:15:02,640 Speaker 2: to normal pastas. Essentially, just stir this beautiful creamy vegetable 336 00:15:02,680 --> 00:15:05,000 Speaker 2: mixture through the pasta. You can add a little bit 337 00:15:05,000 --> 00:15:07,120 Speaker 2: of normalties if you want, you add your sage flakes 338 00:15:07,120 --> 00:15:08,480 Speaker 2: on top, and then you can just serve it with 339 00:15:08,520 --> 00:15:11,160 Speaker 2: a bit of veggies. I did some roasted blistered cherry 340 00:15:11,200 --> 00:15:14,760 Speaker 2: tomatoes and some garlic broccolini as well, So I think 341 00:15:14,760 --> 00:15:17,120 Speaker 2: it's a massive hit. David loved it. Mia ate it 342 00:15:17,160 --> 00:15:19,320 Speaker 2: as well. It's a big one a bit, you know, 343 00:15:19,360 --> 00:15:22,040 Speaker 2: big thumbs up in my household. But let me know 344 00:15:22,080 --> 00:15:24,600 Speaker 2: what you guys think. It's very balanced for a you know, 345 00:15:24,760 --> 00:15:26,760 Speaker 2: very balanced for a plant based recipe, and very very 346 00:15:26,800 --> 00:15:28,960 Speaker 2: tasty as well. It should freeze really well as well. 347 00:15:29,120 --> 00:15:31,240 Speaker 2: So that all put the portions up on our Instagram 348 00:15:31,240 --> 00:15:32,720 Speaker 2: page as well. We'll give you guys. 349 00:15:32,720 --> 00:15:33,320 Speaker 1: A recipe. 350 00:15:33,400 --> 00:15:36,200 Speaker 2: It makes about four to I guess six portions, depending 351 00:15:36,200 --> 00:15:38,120 Speaker 2: on how much you're really eating that sort of thing. 352 00:15:38,320 --> 00:15:40,160 Speaker 2: But I would definitely recommend serving it with a bit 353 00:15:40,160 --> 00:15:41,760 Speaker 2: of greens or a bit of color on the side, 354 00:15:41,800 --> 00:15:44,440 Speaker 2: maybe some roasted capsicum and peppers, tomatoes, that sort of 355 00:15:44,480 --> 00:15:45,040 Speaker 2: thing as well. 356 00:15:45,640 --> 00:15:47,240 Speaker 1: Did you run the nutritionals on it? 357 00:15:47,640 --> 00:15:48,160 Speaker 2: No? I didn't. 358 00:15:48,840 --> 00:15:51,160 Speaker 1: Yeah, Actually, I'll make a note about that because quite 359 00:15:51,200 --> 00:15:53,160 Speaker 1: often when I put recipes up, and when we put 360 00:15:53,160 --> 00:15:55,640 Speaker 1: recipes up, people write what are the nutritionals? 361 00:15:55,920 --> 00:15:57,720 Speaker 2: It takes a long time to do that. 362 00:15:58,280 --> 00:15:58,960 Speaker 1: It takes ages. 363 00:15:59,080 --> 00:16:02,880 Speaker 2: Takes ages. That's what we do it run themself. 364 00:16:03,320 --> 00:16:05,840 Speaker 1: Yeah, it takes ages. And so when you're doing a 365 00:16:05,840 --> 00:16:07,680 Speaker 1: lot of content, and I don't want to say free 366 00:16:07,720 --> 00:16:09,840 Speaker 1: content because it sounds like but it is, like it's 367 00:16:09,960 --> 00:16:11,920 Speaker 1: it's content for people. Takes us time. Yeah, it takes 368 00:16:12,000 --> 00:16:14,640 Speaker 1: us all roughly know what the issues are by looking 369 00:16:14,680 --> 00:16:16,520 Speaker 1: at it, you know, I can tell they're not overly high, 370 00:16:16,520 --> 00:16:18,080 Speaker 1: because I wouldn't put them on. But I don't run 371 00:16:18,120 --> 00:16:19,720 Speaker 1: them because I'm like, I've done enough work here. I've 372 00:16:19,720 --> 00:16:21,800 Speaker 1: photographed it, i've cooked it, I've developed the rest, but 373 00:16:21,800 --> 00:16:23,680 Speaker 1: I'm not running the nutritionals because the other thing is 374 00:16:23,720 --> 00:16:26,800 Speaker 1: I don't think people actually know a lot what they mean. Like, 375 00:16:26,880 --> 00:16:29,400 Speaker 1: it's not a thousand calorie recipe. It's probably four hundred, 376 00:16:29,520 --> 00:16:33,240 Speaker 1: maybe five hundred. It's between twenty thirty predit. Yeah, but 377 00:16:33,720 --> 00:16:35,320 Speaker 1: I'm not going to I don't do it. But also 378 00:16:35,400 --> 00:16:38,040 Speaker 1: I just don't think people necessarily know exactly what that 379 00:16:38,080 --> 00:16:41,520 Speaker 1: all those information pieces mean in the context of a diet. 380 00:16:41,600 --> 00:16:44,120 Speaker 1: So I don't want people to be microanalyzing in general. 381 00:16:44,240 --> 00:16:47,440 Speaker 1: Or if your information requirements so specific, put it in 382 00:16:47,440 --> 00:16:49,280 Speaker 1: my fitness power. You can easily work it out too. 383 00:16:49,640 --> 00:16:51,120 Speaker 1: But that's why we don't do it. It just is 384 00:16:51,160 --> 00:16:53,680 Speaker 1: really time consuming, so to be able to justify that time, 385 00:16:53,800 --> 00:16:55,280 Speaker 1: there has to be a real reason to do it, 386 00:16:56,040 --> 00:16:58,080 Speaker 1: all right, I'll go on that notely, and on our 387 00:16:58,480 --> 00:17:01,040 Speaker 1: midweek motivational episode, we look for to seeing everyone put 388 00:17:01,040 --> 00:17:03,520 Speaker 1: your beautiful pastor and it does sound very delicious. I 389 00:17:03,560 --> 00:17:06,639 Speaker 1: do agree, So put that up in hashtag. It's a 390 00:17:06,640 --> 00:17:11,640 Speaker 1: great recipe hashtags. To wrap up our midweek motivational episode. 391 00:17:11,640 --> 00:17:13,359 Speaker 1: Thanks for listening, and we are going to see you 392 00:17:13,400 --> 00:17:15,760 Speaker 1: on Sunday for our regular weekly drop. Have a good week, 393 00:17:15,960 --> 00:17:16,880 Speaker 1: Catch you guys next week.