1 00:00:00,680 --> 00:00:02,600 Speaker 1: Do you spend a lot of time thinking about what 2 00:00:02,640 --> 00:00:03,720 Speaker 1: you're going to eat. 3 00:00:04,280 --> 00:00:06,480 Speaker 2: Or have eaten, or should be eating. 4 00:00:07,400 --> 00:00:10,239 Speaker 1: Whilst some consideration of your food choices is important to 5 00:00:10,280 --> 00:00:14,840 Speaker 1: aid planning, obsessive overthinking can do far more harm than 6 00:00:14,880 --> 00:00:17,440 Speaker 1: good when it comes to your dietary goals. On this 7 00:00:17,480 --> 00:00:20,800 Speaker 1: week's midweek motivational episode of The Nutrition Couch, I'm going 8 00:00:20,840 --> 00:00:23,600 Speaker 1: to share a client story in which thinking about what 9 00:00:23,600 --> 00:00:26,479 Speaker 1: one is eating is doing a lot more harm than good. 10 00:00:26,920 --> 00:00:29,800 Speaker 2: Hi, I'm Sussi Burrow and Only and Wood and each. 11 00:00:29,640 --> 00:00:31,960 Speaker 1: Week we bring you The Nutrition Couch, the bye weekly 12 00:00:32,040 --> 00:00:34,080 Speaker 1: podcaster that keeps you up to date on everything you 13 00:00:34,120 --> 00:00:36,319 Speaker 1: need to know in the world of nutrition, as well 14 00:00:36,320 --> 00:00:39,000 Speaker 1: as my case study. Today, we have found a frozen 15 00:00:39,120 --> 00:00:42,120 Speaker 1: pum chicken that is about as healthy as you can 16 00:00:42,159 --> 00:00:45,800 Speaker 1: get in the supermarket and particularly helpful when you need a. 17 00:00:45,760 --> 00:00:46,560 Speaker 2: Meal in a hurry. 18 00:00:46,960 --> 00:00:51,559 Speaker 1: And Leanne is going to share with you a pasta recipe. 19 00:00:51,360 --> 00:00:52,840 Speaker 2: That I can give and take. 20 00:00:52,960 --> 00:00:55,840 Speaker 1: But she tells me that I won't regret trying, so 21 00:00:55,880 --> 00:00:58,560 Speaker 1: you can let us know what you think. So, Leanne, 22 00:00:58,600 --> 00:01:01,880 Speaker 1: your past has made it in this week like three 23 00:01:01,920 --> 00:01:02,600 Speaker 1: weeks in a row. 24 00:01:02,760 --> 00:01:04,720 Speaker 3: And he ran out of recipes yourself, and you're like. 25 00:01:04,720 --> 00:01:05,959 Speaker 2: Fine, you can do it. 26 00:01:06,400 --> 00:01:08,880 Speaker 1: You did draw to my attention that there were some 27 00:01:09,000 --> 00:01:11,320 Speaker 1: inconsistencies in what I was allowing through. 28 00:01:11,160 --> 00:01:11,880 Speaker 2: On the podcast. 29 00:01:12,319 --> 00:01:15,880 Speaker 3: When you put Najo's through, I was like, come on, that. 30 00:01:15,880 --> 00:01:16,440 Speaker 2: Was a fair call. 31 00:01:16,480 --> 00:01:18,840 Speaker 1: That's where we have a peer review in our work 32 00:01:18,880 --> 00:01:20,880 Speaker 1: in citicians, and certainly you and I act as a 33 00:01:20,959 --> 00:01:23,280 Speaker 1: very good peer review on a weekly basis. 34 00:01:23,920 --> 00:01:24,720 Speaker 2: So we'll come back to that. 35 00:01:24,760 --> 00:01:27,280 Speaker 1: But to kick start us off, you know, because we 36 00:01:27,400 --> 00:01:30,000 Speaker 1: are doing some recording in advance because Leanne, if you 37 00:01:30,080 --> 00:01:32,480 Speaker 1: don't know, he's about to pop out a baby and 38 00:01:32,520 --> 00:01:34,839 Speaker 1: we're trying to give her up with some decent matt leaves. 39 00:01:34,840 --> 00:01:36,120 Speaker 2: So we're sort of working in advance. 40 00:01:36,160 --> 00:01:38,440 Speaker 1: So each week when I see my clients, I'm madly 41 00:01:38,480 --> 00:01:41,160 Speaker 1: writing down ideas as they come through from our clients 42 00:01:41,200 --> 00:01:43,440 Speaker 1: about case studies that we can use or new products. 43 00:01:43,480 --> 00:01:45,720 Speaker 1: So we've sort of got a bank of material moving 44 00:01:45,720 --> 00:01:50,560 Speaker 1: through winter. And this incident occurred with a client of mine, 45 00:01:50,960 --> 00:01:52,720 Speaker 1: and I thought that is a really good thing to 46 00:01:52,800 --> 00:01:57,000 Speaker 1: chat about. So, you know, inevitably, when you are looking 47 00:01:57,000 --> 00:01:59,440 Speaker 1: at reviewing your diet or even I don't even think 48 00:01:59,440 --> 00:02:01,280 Speaker 1: it's people with the diet. I think if you're sort 49 00:02:01,280 --> 00:02:03,720 Speaker 1: of unhappy with your ways or your health, and each 50 00:02:03,800 --> 00:02:06,920 Speaker 1: day you're trying to make good food choices, and we 51 00:02:07,040 --> 00:02:08,640 Speaker 1: tend to think about it a lot, and there's a 52 00:02:08,639 --> 00:02:11,600 Speaker 1: lot of thinking about what's better, what should I choose here, 53 00:02:11,760 --> 00:02:14,000 Speaker 1: what I am going to have? And the classic example 54 00:02:14,080 --> 00:02:15,840 Speaker 1: is people who gear up for a healthy start to 55 00:02:15,880 --> 00:02:18,480 Speaker 1: the week only to have it crumbled by Wednesday because 56 00:02:18,480 --> 00:02:19,480 Speaker 1: they feel deprived. 57 00:02:19,600 --> 00:02:19,880 Speaker 2: Now. 58 00:02:20,480 --> 00:02:24,160 Speaker 1: In this specific client example, my client sort of was 59 00:02:24,200 --> 00:02:27,120 Speaker 1: going through her diet and she was saying that, you know, 60 00:02:27,200 --> 00:02:30,560 Speaker 1: she was worried about being hungry later. Now, she wasn't 61 00:02:30,720 --> 00:02:33,359 Speaker 1: actually hungry later yet, she was just worried about being 62 00:02:33,400 --> 00:02:36,080 Speaker 1: hungry later. And then at the end of the conversation, 63 00:02:36,240 --> 00:02:38,800 Speaker 1: she said to me, and I'm really worried because the 64 00:02:38,800 --> 00:02:42,040 Speaker 1: week after next it's my birthday, and I'm really worried 65 00:02:42,080 --> 00:02:43,480 Speaker 1: about how I'm going to enjoy the day. 66 00:02:43,800 --> 00:02:46,840 Speaker 2: And I said to her, WHOA, let's just hold on 67 00:02:47,160 --> 00:02:47,840 Speaker 2: a minute. 68 00:02:48,480 --> 00:02:52,600 Speaker 1: Are you telling me that you are worrying yourself and 69 00:02:52,760 --> 00:02:56,440 Speaker 1: already thinking about a meal that you're going to have 70 00:02:56,760 --> 00:03:00,680 Speaker 1: in two weeks time, and you're already worried about feeling 71 00:03:00,720 --> 00:03:03,960 Speaker 1: deprived it's not even a thing, And so I thought 72 00:03:03,960 --> 00:03:07,880 Speaker 1: it was a really good discussion about leaning into a 73 00:03:07,919 --> 00:03:10,440 Speaker 1: meal at a time and how you feel, because a 74 00:03:10,600 --> 00:03:13,320 Speaker 1: constant theme I have coming up with my clients is 75 00:03:13,360 --> 00:03:18,000 Speaker 1: that they're worried about being hungry later without paying a 76 00:03:18,040 --> 00:03:20,960 Speaker 1: scrap of attention to actually how they're feeling in their 77 00:03:21,000 --> 00:03:24,280 Speaker 1: body and the same they're thinking all the time that 78 00:03:24,320 --> 00:03:26,560 Speaker 1: they're going to be deprived, hungry, not be able to 79 00:03:26,560 --> 00:03:28,600 Speaker 1: stick to it. What are they going to eat? The 80 00:03:28,639 --> 00:03:30,720 Speaker 1: truth is that doesn't even exist as a problem. It's 81 00:03:30,760 --> 00:03:33,720 Speaker 1: all in their mind, and they're spending so much time 82 00:03:33,720 --> 00:03:36,760 Speaker 1: in their head about their food and their nutrition that 83 00:03:36,800 --> 00:03:39,840 Speaker 1: they're forgetting lyan that it is not a head based 84 00:03:39,920 --> 00:03:43,000 Speaker 1: or numbers based game. A lot of it comes down 85 00:03:43,080 --> 00:03:45,360 Speaker 1: to how we feel on a day to day basis, 86 00:03:45,440 --> 00:03:48,920 Speaker 1: and all we need to absolutely concentrate on is one 87 00:03:49,000 --> 00:03:52,080 Speaker 1: meal at a time. Have I got a carb? Have 88 00:03:52,160 --> 00:03:54,280 Speaker 1: I got a protein? Have I got my salad and vegin? 89 00:03:54,400 --> 00:03:56,080 Speaker 2: Am I full? Now? 90 00:03:56,120 --> 00:03:59,680 Speaker 1: If you are not full, legitimately not full after having 91 00:03:59,760 --> 00:04:02,920 Speaker 1: a well balanced meal, no problem, we can feed you. 92 00:04:03,480 --> 00:04:06,360 Speaker 1: But I guarantee that in most cases they're not. If 93 00:04:06,400 --> 00:04:09,040 Speaker 1: you concentrate on having a well balanced meal at a time, 94 00:04:09,080 --> 00:04:11,440 Speaker 1: which is where the planning comes into it, to make 95 00:04:11,480 --> 00:04:13,760 Speaker 1: sure that you do have the ingredients available or the 96 00:04:13,760 --> 00:04:16,960 Speaker 1: food available to have that well balanced meal. The chances 97 00:04:17,040 --> 00:04:18,719 Speaker 1: are when you get to four you might not even 98 00:04:18,720 --> 00:04:21,599 Speaker 1: be hungry, or if you are, that's okay too. 99 00:04:21,640 --> 00:04:22,799 Speaker 2: We can feed you then. 100 00:04:23,200 --> 00:04:25,679 Speaker 1: But if you know you're someone who spends a lot 101 00:04:25,800 --> 00:04:29,440 Speaker 1: of time in your head, planning, thinking, worrying, not sure, 102 00:04:29,640 --> 00:04:33,279 Speaker 1: feeling deprived before it's even evolved, we've got to get 103 00:04:33,320 --> 00:04:36,040 Speaker 1: down to basics and just focus on one meal at 104 00:04:36,080 --> 00:04:40,279 Speaker 1: a time and reflect on actually how you're feeling. And 105 00:04:40,320 --> 00:04:42,719 Speaker 1: I would guarantee that there's lots of people listening now 106 00:04:42,760 --> 00:04:45,440 Speaker 1: thinking absolutely I spend far more time in my head 107 00:04:45,960 --> 00:04:48,560 Speaker 1: than I do even considering how I feel. Because no 108 00:04:48,560 --> 00:04:51,400 Speaker 1: one says you ever need to feel deprived. But if 109 00:04:51,400 --> 00:04:54,280 Speaker 1: you're thinking that way, you absolutely will be, because how 110 00:04:54,320 --> 00:04:55,560 Speaker 1: we think is what we become. 111 00:04:55,760 --> 00:04:58,359 Speaker 2: And if you expect to be deprived, you will be, 112 00:04:58,680 --> 00:04:59,599 Speaker 2: and then you will over. 113 00:04:59,520 --> 00:05:01,880 Speaker 1: Each as opposed to coming back to say how am 114 00:05:01,920 --> 00:05:04,880 Speaker 1: I feeling, what do I need to eat to feel satisfied, 115 00:05:05,320 --> 00:05:07,880 Speaker 1: and then waiting to see how you feel three four 116 00:05:07,920 --> 00:05:11,040 Speaker 1: hours later, as opposed to constantly planning your head and 117 00:05:11,080 --> 00:05:13,679 Speaker 1: being in your head about your food one percent. 118 00:05:13,720 --> 00:05:16,599 Speaker 3: And that's where like different bodies need different fuel on 119 00:05:16,640 --> 00:05:19,200 Speaker 3: different days. Like one day a meal, say you had 120 00:05:19,200 --> 00:05:21,800 Speaker 3: a chicken sandwich, might be completely satisfying, and then the 121 00:05:21,880 --> 00:05:23,760 Speaker 3: next day you eat the exact same thing and it 122 00:05:23,839 --> 00:05:26,120 Speaker 3: just doesn't even touch the edges. And so I think 123 00:05:26,160 --> 00:05:29,080 Speaker 3: it's really important to acknowledge that we eat food not numbers. 124 00:05:29,080 --> 00:05:31,039 Speaker 3: And I always say that to my clients, like, you 125 00:05:31,080 --> 00:05:33,320 Speaker 3: can't get in your head about nutrition. You can't calculate 126 00:05:33,360 --> 00:05:35,080 Speaker 3: the calories and be like this is the exact number 127 00:05:35,120 --> 00:05:36,800 Speaker 3: of calories and need to eat every single day, and 128 00:05:36,839 --> 00:05:39,680 Speaker 3: I'll lose weight because we do such different things every 129 00:05:39,720 --> 00:05:42,839 Speaker 3: single day. So I think that anxiety around food, particularly 130 00:05:42,880 --> 00:05:45,479 Speaker 3: if it's weeks at advance, can actually be a big 131 00:05:45,480 --> 00:05:48,160 Speaker 3: detriment to your journey overall, like you said, And I 132 00:05:48,200 --> 00:05:50,680 Speaker 3: think it's knowing and trusting that we can get our 133 00:05:50,720 --> 00:05:53,440 Speaker 3: portions right for our body. We can make little adjustments 134 00:05:53,440 --> 00:05:55,159 Speaker 3: throughout the week. If we have a bigger day here, 135 00:05:55,200 --> 00:05:57,120 Speaker 3: we can have a lighter day here. We have a 136 00:05:57,160 --> 00:05:59,440 Speaker 3: really big exercise day, it's okay to back off it 137 00:05:59,480 --> 00:06:01,159 Speaker 3: and have you know, two days off the gym, but 138 00:06:01,240 --> 00:06:02,919 Speaker 3: our hunger might not be as much and we have 139 00:06:03,000 --> 00:06:05,640 Speaker 3: days off exercise versus if we're doing a big you 140 00:06:05,680 --> 00:06:07,839 Speaker 3: know run and a big leg day in the same day. 141 00:06:07,920 --> 00:06:09,800 Speaker 3: As an example, I'm not promoting that, but I'm saying, 142 00:06:09,839 --> 00:06:12,400 Speaker 3: as an example, you will likely feel much hungrier that 143 00:06:12,520 --> 00:06:14,200 Speaker 3: day in the next day versus if you have the 144 00:06:14,200 --> 00:06:16,560 Speaker 3: whole weekend off and you do no exercise. So I 145 00:06:16,560 --> 00:06:18,880 Speaker 3: think there's a lot to be said from tuning in 146 00:06:18,920 --> 00:06:21,600 Speaker 3: and listening to your body and responding to that hunger, 147 00:06:21,800 --> 00:06:25,240 Speaker 3: and responding to when you're feeling satisfied and what types 148 00:06:25,279 --> 00:06:27,200 Speaker 3: of meals make you feel satisfied. We did a great 149 00:06:27,240 --> 00:06:30,240 Speaker 3: segment a couple of weeks ago talking about winter and 150 00:06:30,279 --> 00:06:32,240 Speaker 3: you know, not making things like salads and maps in 151 00:06:32,279 --> 00:06:34,080 Speaker 3: winter because for a lot of us, although they might 152 00:06:34,120 --> 00:06:36,720 Speaker 3: be filling, they're not satisfying. So we might have a 153 00:06:36,880 --> 00:06:38,919 Speaker 3: you know, tuna salad in winter, but then we're looking 154 00:06:38,960 --> 00:06:41,640 Speaker 3: for something else because it's just not satisfying. So that 155 00:06:41,680 --> 00:06:44,840 Speaker 3: satisfaction component is a really big I guess issue will 156 00:06:44,880 --> 00:06:46,480 Speaker 3: concern when it comes to a lot of us when 157 00:06:46,520 --> 00:06:49,480 Speaker 3: it comes to a healthy relationship with food as well, and. 158 00:06:49,480 --> 00:06:51,520 Speaker 1: That's the question I'll take to my clients. If you're 159 00:06:51,520 --> 00:06:54,560 Speaker 1: not satisfied, the question is why, And in nine out 160 00:06:54,600 --> 00:06:56,599 Speaker 1: of ten cases, it's because their meals not balancing. 161 00:06:56,680 --> 00:06:57,680 Speaker 2: And you know, I'll look in it. 162 00:06:57,680 --> 00:06:59,839 Speaker 1: It'll be just a single rat with ham and cheese. 163 00:06:59,880 --> 00:07:03,320 Speaker 1: Now that's okay, but certainly there's better meats than ham. 164 00:07:03,480 --> 00:07:04,400 Speaker 2: You know, it's not that feeling. 165 00:07:04,480 --> 00:07:06,920 Speaker 1: It's a good, quick and easy option, but it's never 166 00:07:06,960 --> 00:07:09,920 Speaker 1: as good as chicken breast or salmon or a proper protein. 167 00:07:10,520 --> 00:07:12,440 Speaker 1: There's not the two to three cups of salad or 168 00:07:12,480 --> 00:07:15,360 Speaker 1: bench there. And if you're hungry after a wrap, you 169 00:07:15,400 --> 00:07:17,480 Speaker 1: might need more carbohydrates, so you might be better with 170 00:07:17,520 --> 00:07:19,120 Speaker 1: a toasted sandwich, or you might be. 171 00:07:18,960 --> 00:07:20,360 Speaker 2: Better with a hot meal. 172 00:07:20,480 --> 00:07:25,040 Speaker 1: So it's coming constantly back to mindfulness and actually checking 173 00:07:25,120 --> 00:07:27,640 Speaker 1: in with how you're feeling. And if you've spent ten 174 00:07:27,720 --> 00:07:30,400 Speaker 1: or twenty years ignoring how you're feeling with your food 175 00:07:30,480 --> 00:07:33,760 Speaker 1: and eating on autoqu or following diets, that's the problem. 176 00:07:33,800 --> 00:07:36,160 Speaker 1: It's going to take some time. That's why sometimes I 177 00:07:36,240 --> 00:07:39,080 Speaker 1: call it diet rehab. I want to know how you're feeling, 178 00:07:39,120 --> 00:07:41,440 Speaker 1: what satisfies you, what is going to feed you? 179 00:07:41,480 --> 00:07:42,440 Speaker 2: Aut what do you feel like? 180 00:07:42,800 --> 00:07:45,520 Speaker 1: Because in most cases leanne with the exception of pork belly, 181 00:07:45,880 --> 00:07:48,120 Speaker 1: you know, just randomly because we've spoke about it recently. 182 00:07:48,480 --> 00:07:50,760 Speaker 1: You know, I can work around most things that people 183 00:07:50,760 --> 00:07:53,520 Speaker 1: are feeling like. But if you're constantly eating in your 184 00:07:53,560 --> 00:07:55,760 Speaker 1: head or planning in your head, or worried about an 185 00:07:55,760 --> 00:07:58,200 Speaker 1: event in two months, we're completely. 186 00:07:57,800 --> 00:07:58,360 Speaker 2: Missing the point. 187 00:07:58,400 --> 00:08:00,360 Speaker 1: You've got to get back to basics, each meal at 188 00:08:00,360 --> 00:08:03,560 Speaker 1: a time and making sure that you've got the foundations there. 189 00:08:04,080 --> 00:08:06,720 Speaker 1: So if that's sounding familiar to you, simple check ins 190 00:08:06,760 --> 00:08:09,360 Speaker 1: how hungry am I? What do I feel like? Is 191 00:08:09,360 --> 00:08:12,360 Speaker 1: my meal balanced? And working one meal at a time. 192 00:08:12,920 --> 00:08:16,320 Speaker 1: Planning is relevant when it's about having the healthy food 193 00:08:16,400 --> 00:08:19,440 Speaker 1: on hand to eat well. It's not about micromanaging every 194 00:08:19,480 --> 00:08:22,560 Speaker 1: aspect of food in advance because we don't know what's 195 00:08:22,600 --> 00:08:23,960 Speaker 1: going to happen. You may not even make it to 196 00:08:24,000 --> 00:08:26,200 Speaker 1: that wedding and you're worried about it, so you know 197 00:08:26,280 --> 00:08:28,280 Speaker 1: within reason, or you might not even know what's being presented. 198 00:08:28,320 --> 00:08:30,160 Speaker 1: You might not even like the food, the cake might 199 00:08:30,200 --> 00:08:32,160 Speaker 1: not be great, and already you've planned what you're going 200 00:08:32,200 --> 00:08:34,040 Speaker 1: to do with it, so you know, a little bit 201 00:08:34,040 --> 00:08:36,360 Speaker 1: of mindfulness will go a long way and taking control 202 00:08:36,400 --> 00:08:38,320 Speaker 1: of that out of control feeling, and it will take 203 00:08:38,360 --> 00:08:41,760 Speaker 1: some time if you've constantly been someone who's eating according to. 204 00:08:41,720 --> 00:08:43,199 Speaker 2: Your head and not your hunger. 205 00:08:44,320 --> 00:08:46,199 Speaker 1: All right, well, I'm going to take this second segment 206 00:08:46,240 --> 00:08:49,160 Speaker 1: where normleiando and we're going to swap because I had 207 00:08:49,160 --> 00:08:52,959 Speaker 1: found this great chicken a while ago in the frozen section, 208 00:08:53,000 --> 00:08:55,080 Speaker 1: and I think in this time where people are time 209 00:08:55,080 --> 00:08:57,640 Speaker 1: poor but also budgets are extremely stretched, I. 210 00:08:57,559 --> 00:08:59,520 Speaker 2: Wanted to share it. So it is. 211 00:08:59,760 --> 00:09:02,680 Speaker 1: You know, we often criticize supermarkets because we feel that 212 00:09:02,760 --> 00:09:05,320 Speaker 1: they could do more to support healthy eating in this country. 213 00:09:05,559 --> 00:09:07,160 Speaker 1: But credit where credits to you, And this is a 214 00:09:07,160 --> 00:09:10,080 Speaker 1: Woolworths product which I have to say is outstanding. It's 215 00:09:10,160 --> 00:09:12,920 Speaker 1: in the freezer section, it's got four point five health 216 00:09:12,960 --> 00:09:17,439 Speaker 1: stars and it is the chicken filets. Now there's crumbs 217 00:09:17,600 --> 00:09:19,280 Speaker 1: varieties as well. This is the one I'm going to 218 00:09:19,320 --> 00:09:21,240 Speaker 1: talk about today's chili and garlic, but there's a few 219 00:09:21,360 --> 00:09:25,000 Speaker 1: different ones that have also got a crumb. And when 220 00:09:25,000 --> 00:09:27,120 Speaker 1: you have a look at the label, the first ingredient 221 00:09:27,200 --> 00:09:31,680 Speaker 1: is RSPCA approved chicken breast ninety percent. You find very 222 00:09:31,720 --> 00:09:34,240 Speaker 1: few products in the freezer section than anywhere over eighty 223 00:09:34,240 --> 00:09:37,760 Speaker 1: percent load ninety so ninety percent chicken, than a marinade, 224 00:09:37,800 --> 00:09:40,560 Speaker 1: which is some veggies, some garlic, capsicum, onion, a little 225 00:09:40,600 --> 00:09:46,120 Speaker 1: bit of multidextrin but tiny amount overall herbs and spices, rosemary, parsley, garlic, powder, 226 00:09:46,360 --> 00:09:47,000 Speaker 1: food acid. 227 00:09:47,080 --> 00:09:48,240 Speaker 2: It's a very. 228 00:09:47,960 --> 00:09:50,520 Speaker 1: Clean ingredient list. So it's coming in at about two 229 00:09:50,600 --> 00:09:55,240 Speaker 1: hundred calories per serve, thirty six grams of protein outstanding, 230 00:09:55,520 --> 00:09:57,600 Speaker 1: just low fat product, two point eight grams of fat, 231 00:09:57,640 --> 00:10:01,000 Speaker 1: less than one saturated, four point four grams carbohydrate, nothing, 232 00:10:01,200 --> 00:10:03,480 Speaker 1: very little sugars sodium four to ten. 233 00:10:03,760 --> 00:10:05,439 Speaker 2: Again fairly insignificant. 234 00:10:05,440 --> 00:10:08,040 Speaker 1: Now there's a few different varieties of flavors on them, 235 00:10:08,679 --> 00:10:11,000 Speaker 1: because there's also a crumb drum to see. This is 236 00:10:11,040 --> 00:10:14,480 Speaker 1: a garlic crumb variety as well. Retails for ten dollars, 237 00:10:14,480 --> 00:10:16,480 Speaker 1: so five dollars to serve. They're a box of two, 238 00:10:17,360 --> 00:10:20,440 Speaker 1: and I just think outstanding. If you need a freezer 239 00:10:20,480 --> 00:10:22,760 Speaker 1: product that you can quickly heat up and serve with 240 00:10:22,800 --> 00:10:26,400 Speaker 1: some veggies or salad, it's delicious. It's a million times 241 00:10:26,400 --> 00:10:28,960 Speaker 1: healthier than any kind of takeaway fast food or crumb 242 00:10:29,040 --> 00:10:32,280 Speaker 1: fish and well done willies. It is an outstanding product, 243 00:10:32,320 --> 00:10:34,280 Speaker 1: and I hope it keeps selling because we need more 244 00:10:34,320 --> 00:10:35,760 Speaker 1: foods like that in the supermarket. 245 00:10:36,240 --> 00:10:37,600 Speaker 3: Yeah, that's great. I don't know where do you get 246 00:10:37,640 --> 00:10:39,480 Speaker 3: ninety percent from because the one I'm looking at says 247 00:10:39,600 --> 00:10:41,840 Speaker 3: RSPCA approved chicken breasts eighty two percent. 248 00:10:42,000 --> 00:10:43,080 Speaker 2: That's the crumb one. 249 00:10:43,120 --> 00:10:45,520 Speaker 1: So I could only get the nutrition nails on the marinade, 250 00:10:45,520 --> 00:10:47,560 Speaker 1: which is ninety, but the crumb is still eighty two. 251 00:10:47,600 --> 00:10:49,800 Speaker 2: I think it's still, which is really high. 252 00:10:49,920 --> 00:10:53,040 Speaker 1: Like most crumb products are fifty, if maybe sixty five. 253 00:10:53,679 --> 00:10:55,800 Speaker 2: That to have eighty two percent. 254 00:10:55,480 --> 00:10:58,160 Speaker 1: On a crumbs never see that, and it's so really 255 00:10:58,160 --> 00:11:01,080 Speaker 1: good product. So yeah, any of them are fantastic for 256 00:11:01,080 --> 00:11:03,680 Speaker 1: anyone who's trying to really keep light at dinner. Lean 257 00:11:03,760 --> 00:11:06,360 Speaker 1: pro like thirty six grams of protein then like if 258 00:11:06,400 --> 00:11:09,160 Speaker 1: you had, well if you were single, or like if 259 00:11:09,200 --> 00:11:12,079 Speaker 1: you're a couple, one each. If you're single, ten dollars, 260 00:11:12,120 --> 00:11:14,920 Speaker 1: you could do one for dinner, one for your lunch, 261 00:11:15,000 --> 00:11:17,640 Speaker 1: protein two days in a row, so you're gonna get 262 00:11:17,679 --> 00:11:20,640 Speaker 1: three meals out of that box. Like outstanding from a 263 00:11:20,640 --> 00:11:22,200 Speaker 1: budget perspective, I can't fault it. 264 00:11:22,520 --> 00:11:24,720 Speaker 3: Yeah, so good And yeah, as you said, the ingredients 265 00:11:24,760 --> 00:11:26,880 Speaker 3: like it is a somewhat long ingredient list, but it's 266 00:11:26,880 --> 00:11:29,240 Speaker 3: all fairly healthy stuff, Like it's just herbs and spices 267 00:11:29,240 --> 00:11:30,880 Speaker 3: and that sort of thing to add a bit of flavor. 268 00:11:30,920 --> 00:11:32,480 Speaker 3: And if you don't want the flavor, just go and 269 00:11:32,520 --> 00:11:36,440 Speaker 3: buy normal RSPCA chicken breast. That's fine, but it adds 270 00:11:36,480 --> 00:11:38,160 Speaker 3: a little bit of taste and flavor to a meal. 271 00:11:38,280 --> 00:11:39,679 Speaker 3: Or I feel like a lot of people when they're 272 00:11:39,679 --> 00:11:42,360 Speaker 3: trying to eat healthy and they're just going for plain 273 00:11:42,480 --> 00:11:44,760 Speaker 3: fish or playing salmon or playing chicken, that's where they 274 00:11:44,800 --> 00:11:46,480 Speaker 3: get bored. They get stuck at a rut. They pick 275 00:11:46,559 --> 00:11:49,000 Speaker 3: up their phone and they order Uber Eats. So Susie 276 00:11:49,000 --> 00:11:50,920 Speaker 3: and I a big fan of adding flavor to meals. 277 00:11:50,960 --> 00:11:52,920 Speaker 3: And even if you want, like Causu said, the crumb 278 00:11:53,000 --> 00:11:55,160 Speaker 3: ones eighty or was it eighty two percent or something 279 00:11:55,240 --> 00:11:58,079 Speaker 3: chicken breast, like that's amazing. You just don't see it 280 00:11:58,160 --> 00:12:00,040 Speaker 3: normally if you get a crumb chicken product, it's like 281 00:12:00,120 --> 00:12:02,520 Speaker 3: thirty or forty percent, and you're like, is this even 282 00:12:02,640 --> 00:12:05,280 Speaker 3: chicken in this? So I think it's an awesome products. 283 00:12:05,280 --> 00:12:07,120 Speaker 3: So I think will Worst and Coals they're really stepping 284 00:12:07,120 --> 00:12:09,280 Speaker 3: it up lately, aren't they like, we're finding some great 285 00:12:09,280 --> 00:12:12,360 Speaker 3: home branded stuff and from a budget perspective, I'm loving it, 286 00:12:12,400 --> 00:12:13,280 Speaker 3: I must say. 287 00:12:13,600 --> 00:12:14,240 Speaker 2: As they should. 288 00:12:14,400 --> 00:12:16,400 Speaker 1: You know, I believe that they've got a responsibility to 289 00:12:16,400 --> 00:12:18,520 Speaker 1: provide a strains with plenty of healthy options. You know, 290 00:12:18,600 --> 00:12:21,520 Speaker 1: every week their half priced catalogs come out and it 291 00:12:21,600 --> 00:12:25,280 Speaker 1: is heavily skewed towards processed food, whether it's crumbfish, whether 292 00:12:25,320 --> 00:12:29,840 Speaker 1: it's process soups, chocolate bars, you know, chocolate biscuits, you know, 293 00:12:30,200 --> 00:12:32,920 Speaker 1: really process stuff. So the least they can do is 294 00:12:33,040 --> 00:12:37,040 Speaker 1: make some basic foods at affordable prices in healthier varieties. 295 00:12:37,080 --> 00:12:38,920 Speaker 1: And they're stepping up, you know, as I said, I 296 00:12:38,920 --> 00:12:41,719 Speaker 1: recently reviewed frozen foods in the supermarket and there was 297 00:12:41,760 --> 00:12:44,800 Speaker 1: a surprising number of good choices from both Coals and Woolworths. 298 00:12:45,160 --> 00:12:47,560 Speaker 1: And I believe they have a corporate responsibility to do 299 00:12:47,640 --> 00:12:49,520 Speaker 1: so there's more they can do. But this is a 300 00:12:49,559 --> 00:12:51,240 Speaker 1: good step and I can't fault a lot of their 301 00:12:51,240 --> 00:12:51,880 Speaker 1: frozen products. 302 00:12:51,880 --> 00:12:52,600 Speaker 2: They're doing really well. 303 00:12:53,520 --> 00:12:56,000 Speaker 3: Percent couldn't agree more so to our last segment, which 304 00:12:56,040 --> 00:12:58,400 Speaker 3: is our recipe of the week for our midweek Motivational 305 00:12:58,480 --> 00:13:01,120 Speaker 3: Wednesday episode. Now you guys better enjoy this because Susie 306 00:13:01,160 --> 00:13:03,040 Speaker 3: vetoed it so many times and I said, I promise 307 00:13:03,080 --> 00:13:03,760 Speaker 3: everyone who. 308 00:13:03,559 --> 00:13:04,560 Speaker 2: Listens will enjoy it. 309 00:13:04,640 --> 00:13:07,400 Speaker 3: So if you make it, tag us on Instagram and 310 00:13:07,440 --> 00:13:09,520 Speaker 3: make sure you let me know. So this is my 311 00:13:09,720 --> 00:13:14,000 Speaker 3: creamy vegan pumpkin and sage pasta recipes. So Susie's not 312 00:13:14,000 --> 00:13:15,920 Speaker 3: a big fan of vegan recipes because they tend to 313 00:13:15,920 --> 00:13:17,640 Speaker 3: be a lot higher in carb and they tend to 314 00:13:17,679 --> 00:13:20,000 Speaker 3: be a lot lower in protein. So I've worked very hard. 315 00:13:20,000 --> 00:13:21,760 Speaker 3: This is my own recipe. I haven't found it online. 316 00:13:21,760 --> 00:13:24,640 Speaker 3: I've actually made it myself for some of my clients. 317 00:13:24,640 --> 00:13:27,120 Speaker 3: And I was working with So Good as well when 318 00:13:27,160 --> 00:13:29,199 Speaker 3: I developed this, so they asked me to develop a 319 00:13:29,240 --> 00:13:31,800 Speaker 3: plant based recipe, so I will say that it was 320 00:13:31,880 --> 00:13:34,160 Speaker 3: a paid sort of endorsement for that, but it is 321 00:13:34,160 --> 00:13:36,320 Speaker 3: still a wonderful recipe and you can make it with 322 00:13:36,400 --> 00:13:38,439 Speaker 3: any type of milk, whether that's plant based or normal 323 00:13:38,440 --> 00:13:40,520 Speaker 3: milk if you like. So it worked really hard to 324 00:13:40,559 --> 00:13:44,000 Speaker 3: get the fiber and the protein content up in this recipe. 325 00:13:44,080 --> 00:13:47,200 Speaker 3: So you basically make this beautiful, creamy like pumpkin sauce 326 00:13:47,280 --> 00:13:50,000 Speaker 3: and then spread that through your pasta as well. So 327 00:13:50,640 --> 00:13:53,360 Speaker 3: essentially you start off by frying off some sage leaves 328 00:13:53,400 --> 00:13:55,480 Speaker 3: in some extra version olive oil and then just popping 329 00:13:55,520 --> 00:13:57,760 Speaker 3: them to the side and then into a really hot pan. 330 00:13:57,840 --> 00:14:00,400 Speaker 3: You had a little bit more extraversion olive oil, onions, 331 00:14:00,440 --> 00:14:02,920 Speaker 3: some garlic, and some pumpkin, and you basically cook that 332 00:14:03,000 --> 00:14:05,360 Speaker 3: down and you simmer it uncovered for about fifteen to 333 00:14:05,400 --> 00:14:07,640 Speaker 3: twenty minutes until the pumpkin starts to go soft, and 334 00:14:07,640 --> 00:14:09,640 Speaker 3: then you put the whole mixture of the garlic, the onion, 335 00:14:09,720 --> 00:14:12,240 Speaker 3: the pumpkin into a blender, and then as well, into 336 00:14:12,240 --> 00:14:16,920 Speaker 3: that blender you also add where's my list, You add Tarhini, 337 00:14:17,240 --> 00:14:20,440 Speaker 3: nutritional yeast flakes and white beans. Now that's my effort 338 00:14:20,520 --> 00:14:23,400 Speaker 3: to get in a lot more protein and fiber and 339 00:14:23,480 --> 00:14:26,280 Speaker 3: some healthy fats as well. I love using something like 340 00:14:26,400 --> 00:14:30,040 Speaker 3: nutritional yeast flakes. It's like a vegan quote unquote cheese, 341 00:14:30,080 --> 00:14:32,720 Speaker 3: and obviously adding some beans in their boost the overall 342 00:14:32,800 --> 00:14:36,120 Speaker 3: fiber and protein content as well, which is wonderful. Tarhini 343 00:14:36,120 --> 00:14:38,160 Speaker 3: adds a little bit of taste and also a little 344 00:14:38,160 --> 00:14:40,520 Speaker 3: bit of healthy fats in there as well. He essentially 345 00:14:40,520 --> 00:14:42,640 Speaker 3: blitz all of that up until it's a nice smooth 346 00:14:42,760 --> 00:14:43,760 Speaker 3: sauce and you just. 347 00:14:43,720 --> 00:14:44,520 Speaker 2: Add it to pasta. 348 00:14:44,640 --> 00:14:47,160 Speaker 3: Now, I'm a big fan of using the higher protein pasta, 349 00:14:47,400 --> 00:14:49,760 Speaker 3: so I really like the brand, like the Veta protein 350 00:14:49,800 --> 00:14:51,840 Speaker 3: pasta and also San Remo they do a couple of 351 00:14:51,840 --> 00:14:54,360 Speaker 3: really good gluten free options based on There's like a 352 00:14:54,400 --> 00:14:57,080 Speaker 3: red lentil pasta. There's a split pea pasta, so it's 353 00:14:57,080 --> 00:14:59,840 Speaker 3: a lot higher in fiber and protein compared to normal pastas. 354 00:15:00,120 --> 00:15:03,880 Speaker 3: Essentially distir this beautiful creamy vegetable mixture through the pasta. 355 00:15:04,200 --> 00:15:06,040 Speaker 3: You can add a little bit of normalties if you want, 356 00:15:06,040 --> 00:15:07,840 Speaker 3: You add your sage flakes on top, and then you 357 00:15:07,840 --> 00:15:09,360 Speaker 3: can just serve it with a bit of veggies. I 358 00:15:09,360 --> 00:15:13,360 Speaker 3: did some roasted blistered cherry tomatoes and some garlic broccolini 359 00:15:13,400 --> 00:15:15,560 Speaker 3: as well, So I think it's a massive hit. 360 00:15:15,760 --> 00:15:16,440 Speaker 2: David loved it. 361 00:15:16,560 --> 00:15:19,160 Speaker 3: Mia ate it as well. It's a big one a bit, 362 00:15:19,200 --> 00:15:21,840 Speaker 3: you know, big thumbs up in my household. But let 363 00:15:21,840 --> 00:15:23,600 Speaker 3: me know what you guys think. It's very balanced for 364 00:15:23,640 --> 00:15:26,280 Speaker 3: a you know, very balanced for a plant based recipe, 365 00:15:26,320 --> 00:15:28,320 Speaker 3: and very very tasty as well. It should freeze really 366 00:15:28,320 --> 00:15:30,560 Speaker 3: well as well, so that all put the portions up 367 00:15:30,600 --> 00:15:32,720 Speaker 3: on our Instagram page as well. We'll give you guys 368 00:15:32,760 --> 00:15:35,840 Speaker 3: a recipe. It makes about four to I guess six portions, 369 00:15:35,880 --> 00:15:38,160 Speaker 3: depending on how much you're really eating that sort of thing. 370 00:15:38,360 --> 00:15:40,200 Speaker 3: But I would definitely recommend serving it with a bit 371 00:15:40,200 --> 00:15:41,800 Speaker 3: of greens or a bit of color on the side, 372 00:15:41,800 --> 00:15:44,640 Speaker 3: maybe some roasted capsicum, peppers, tomatoes, that sort of thing 373 00:15:44,680 --> 00:15:45,040 Speaker 3: as well. 374 00:15:45,640 --> 00:15:47,240 Speaker 2: Did you run the nutritionals on it? 375 00:15:47,640 --> 00:15:48,200 Speaker 3: No? I didn't. 376 00:15:48,840 --> 00:15:51,200 Speaker 1: Yeah, Actually, I'll make a note about that because quite 377 00:15:51,240 --> 00:15:53,160 Speaker 1: often when I put recipes up, and when we put 378 00:15:53,200 --> 00:15:55,640 Speaker 1: recipes up, people write what are the nutritionals? 379 00:15:55,960 --> 00:15:59,000 Speaker 3: It takes a long time to do that. It takes ages. 380 00:15:59,080 --> 00:16:02,920 Speaker 3: Takes ages, that's what we do. It takes run themself. 381 00:16:03,360 --> 00:16:04,600 Speaker 2: Yeah, it takes ages. 382 00:16:04,720 --> 00:16:06,760 Speaker 1: And so when you're doing a lot of content and 383 00:16:06,800 --> 00:16:08,720 Speaker 1: I don't want to say free content because it sounds 384 00:16:08,760 --> 00:16:10,880 Speaker 1: like but it is like it it's content for people. 385 00:16:10,920 --> 00:16:12,280 Speaker 2: Takes us time. Yeah, it takes us all. 386 00:16:12,400 --> 00:16:14,960 Speaker 1: I roughly know what that issues are by looking at it, 387 00:16:15,000 --> 00:16:16,760 Speaker 1: you know, I can tell they're not overly high, because 388 00:16:16,760 --> 00:16:18,240 Speaker 1: I wouldn't put them on. But I don't run them 389 00:16:18,240 --> 00:16:20,440 Speaker 1: because I'm like, I've done enough work here. I've photographed it, 390 00:16:20,440 --> 00:16:22,400 Speaker 1: I've cooked it, I've developed those, but I'm not running 391 00:16:22,400 --> 00:16:24,120 Speaker 1: the nutritionals because the other thing is I don't think 392 00:16:24,120 --> 00:16:27,080 Speaker 1: people actually know a lot what they mean. Like, it's 393 00:16:27,080 --> 00:16:29,760 Speaker 1: not a thousand calorie recipe, it's probably four hundred, maybe 394 00:16:29,760 --> 00:16:30,480 Speaker 1: five hundred. 395 00:16:31,880 --> 00:16:34,520 Speaker 2: Twenty thirty bred. Yeah, but I'm not going to I 396 00:16:34,520 --> 00:16:34,960 Speaker 2: don't do it. 397 00:16:35,000 --> 00:16:37,760 Speaker 1: But also I just don't think people necessarily know exactly 398 00:16:37,800 --> 00:16:40,960 Speaker 1: what that all those information pieces mean in the context 399 00:16:41,000 --> 00:16:42,760 Speaker 1: of a diet. So I don't want people to be 400 00:16:42,880 --> 00:16:47,080 Speaker 1: microanalyzing in general. Or if your information requirements so specific, 401 00:16:47,160 --> 00:16:48,080 Speaker 1: put it in my fitness power. 402 00:16:48,120 --> 00:16:50,160 Speaker 2: You can easily work it out too. But that's why 403 00:16:50,240 --> 00:16:50,760 Speaker 2: we don't do it. 404 00:16:50,680 --> 00:16:52,640 Speaker 1: It just is really time consuming, so to be able 405 00:16:52,680 --> 00:16:54,560 Speaker 1: to justify that time, there has to be a real 406 00:16:54,600 --> 00:16:57,520 Speaker 1: reason to do it, all right, I'll all on that Notelyan. 407 00:16:57,760 --> 00:17:00,800 Speaker 1: On our midweek motivational episode, we look to seeing everyone 408 00:17:00,840 --> 00:17:03,320 Speaker 1: put your beautiful pastor and it does sound very delicious. 409 00:17:03,480 --> 00:17:06,600 Speaker 1: I do agree, So put that up in hashtag. It's 410 00:17:06,600 --> 00:17:08,159 Speaker 1: a great recipe hashtags. 411 00:17:09,359 --> 00:17:11,680 Speaker 2: To wrap up our midweek motivational episode. 412 00:17:11,680 --> 00:17:13,320 Speaker 1: Thanks for listening, and we are going to see you 413 00:17:13,400 --> 00:17:15,080 Speaker 1: on Sunday for our regular weekly drop. 414 00:17:15,160 --> 00:17:16,920 Speaker 2: Have a good week, Catch you guys next week.