1 00:00:00,640 --> 00:00:03,520 Speaker 1: You're keen to drop a few kilos before summer starts, 2 00:00:03,520 --> 00:00:06,280 Speaker 1: but are you struggling to actually get started? Do you 3 00:00:06,360 --> 00:00:09,560 Speaker 1: begin every Monday with the best of intentions, only to 4 00:00:09,560 --> 00:00:12,479 Speaker 1: find yourself distracted and totally off track by the end 5 00:00:12,520 --> 00:00:14,440 Speaker 1: of the day or the end of the week. On 6 00:00:14,480 --> 00:00:18,279 Speaker 1: today's midweek motivational episode of The Nutrition Couch, Susie and 7 00:00:18,280 --> 00:00:20,520 Speaker 1: I are going to discuss some tips and tricks to 8 00:00:20,560 --> 00:00:22,880 Speaker 1: get your weight loss going so you don't feel like 9 00:00:22,960 --> 00:00:25,279 Speaker 1: you have to be on another restrictive diet by the 10 00:00:25,320 --> 00:00:28,560 Speaker 1: time summer rolls around. Hi, I'm Leanne Wood and I'm 11 00:00:28,600 --> 00:00:31,520 Speaker 1: Cuz Burrow, and every week we bring you The Nutrition Couch, 12 00:00:31,560 --> 00:00:33,720 Speaker 1: the bi weekly podcast that gives you up to date 13 00:00:33,800 --> 00:00:35,840 Speaker 1: on everything that you need to know in the world 14 00:00:35,840 --> 00:00:39,400 Speaker 1: of nutrition as well as summer fat loss. I am 15 00:00:39,440 --> 00:00:42,600 Speaker 1: obsessed with these new coals mini ice creams that I 16 00:00:42,640 --> 00:00:45,160 Speaker 1: found the other day that are client shared with me. Susie, 17 00:00:45,200 --> 00:00:46,720 Speaker 1: I know you'll be obsessed as well, even though you 18 00:00:46,720 --> 00:00:48,800 Speaker 1: don't love ice cream as much as I do. And 19 00:00:48,960 --> 00:00:51,519 Speaker 1: our favorite salmon a recipe is going to help you 20 00:00:51,640 --> 00:00:54,560 Speaker 1: kickstart them healthy eating dinner with you and the family. 21 00:00:54,960 --> 00:00:57,640 Speaker 1: So today the Kickers off, Susie. We're talking about them 22 00:00:57,680 --> 00:01:00,960 Speaker 1: tips and tricks for weight loss. The biggest ones I 23 00:01:00,960 --> 00:01:03,600 Speaker 1: will talk about or quickly mention before I pass over 24 00:01:03,680 --> 00:01:05,760 Speaker 1: to you because I just chatted with a client about 25 00:01:05,760 --> 00:01:10,479 Speaker 1: this is really programming in or putting into your day 26 00:01:10,840 --> 00:01:13,880 Speaker 1: your treats and actually allowing yourself to eat them. Because 27 00:01:13,920 --> 00:01:15,680 Speaker 1: I think when a lot of people think about health 28 00:01:15,800 --> 00:01:17,679 Speaker 1: or weight loss or fat loss, they think, oh, I 29 00:01:17,720 --> 00:01:19,680 Speaker 1: can't have that, or oh that's bad, that's naughty, or 30 00:01:19,760 --> 00:01:21,919 Speaker 1: have to be one hundred percent clean. I say to clients, 31 00:01:21,920 --> 00:01:23,760 Speaker 1: if you want to treat every day, work it in. 32 00:01:23,959 --> 00:01:25,360 Speaker 1: But if you want to have a treat every day, 33 00:01:25,440 --> 00:01:27,640 Speaker 1: you can't then have a muffin with your coffee every morning, 34 00:01:27,720 --> 00:01:29,800 Speaker 1: or you can't be adding sugar into your coffee every 35 00:01:29,840 --> 00:01:32,360 Speaker 1: single day or syrup, or there's just not that much 36 00:01:32,440 --> 00:01:35,840 Speaker 1: flexibility or room to have multiple treats every day. But 37 00:01:35,920 --> 00:01:38,240 Speaker 1: I also think on the flip side of that, what 38 00:01:38,280 --> 00:01:40,319 Speaker 1: people do is they try to be super healthy and 39 00:01:40,319 --> 00:01:43,320 Speaker 1: one hundred percent on plant, so they don't allow themselves anything, 40 00:01:43,400 --> 00:01:45,480 Speaker 1: and then they get to Friday all the weekend and 41 00:01:45,520 --> 00:01:47,400 Speaker 1: as a total blowout because they're like, I've been so 42 00:01:47,560 --> 00:01:49,280 Speaker 1: good a week and let me just eat whatever I 43 00:01:49,280 --> 00:01:51,560 Speaker 1: want on the weekend, or then they crave chocolate and 44 00:01:51,640 --> 00:01:53,360 Speaker 1: rather than just being able to have two or three 45 00:01:53,400 --> 00:01:56,200 Speaker 1: small squares each night, it's they've programmed that in and 46 00:01:56,280 --> 00:01:58,120 Speaker 1: kind of like allowed for it. What they do is 47 00:01:58,120 --> 00:01:59,640 Speaker 1: they don't have it. They don't have it, they don't 48 00:01:59,640 --> 00:02:01,560 Speaker 1: have it, have it. They get to Friday and it's 49 00:02:01,640 --> 00:02:03,480 Speaker 1: like boom, there's half a block and they're like, oh, 50 00:02:03,480 --> 00:02:04,440 Speaker 1: I'm sure you're obsessed. 51 00:02:04,960 --> 00:02:05,840 Speaker 2: How do I stop that? 52 00:02:06,320 --> 00:02:09,760 Speaker 1: Nobody's you know, addicted, addicted like that. But I feel 53 00:02:09,840 --> 00:02:12,239 Speaker 1: like it's when it comes to that or nothing mindset 54 00:02:12,240 --> 00:02:14,840 Speaker 1: where you restrict it, then you wanted a hundred times more. 55 00:02:15,000 --> 00:02:17,160 Speaker 1: But if you just allow yourself to have it every day, 56 00:02:17,240 --> 00:02:20,000 Speaker 1: it takes like the appeal away from it and you're 57 00:02:20,040 --> 00:02:21,360 Speaker 1: kind of like, oh, yeah, I'm chocolate. 58 00:02:21,360 --> 00:02:22,880 Speaker 2: It's delicious, but you're able. 59 00:02:22,639 --> 00:02:24,480 Speaker 1: To just have a little bit, knowing that the next 60 00:02:24,520 --> 00:02:26,160 Speaker 1: day you can have a little bit more, and the 61 00:02:26,200 --> 00:02:28,080 Speaker 1: next day you can have a little bit more. So 62 00:02:28,120 --> 00:02:30,920 Speaker 1: my top trip when it comes to fat loss is 63 00:02:30,919 --> 00:02:34,200 Speaker 1: actually programming in and allowing yourself to have a small 64 00:02:34,240 --> 00:02:36,400 Speaker 1: treat each day, and it doesn't have to be chocolate. 65 00:02:36,400 --> 00:02:38,960 Speaker 1: It could be amful of potato chips every afternoon. It 66 00:02:39,000 --> 00:02:41,080 Speaker 1: could be half a glass of one at nighttime. It 67 00:02:41,080 --> 00:02:43,520 Speaker 1: could be you might love a croissant from the cafe 68 00:02:43,560 --> 00:02:45,520 Speaker 1: that you want to program in once or twice a week, 69 00:02:45,680 --> 00:02:47,960 Speaker 1: but you just don't have the room or the budget 70 00:02:48,120 --> 00:02:51,200 Speaker 1: for everything. But you also don't want to restrict everything 71 00:02:51,200 --> 00:02:52,760 Speaker 1: as well, So it's a little bit of a fine 72 00:02:52,960 --> 00:02:54,760 Speaker 1: balancing act when it comes. 73 00:02:54,520 --> 00:02:57,320 Speaker 2: To fat loss. What are your tips frautlessness, Susie. 74 00:02:57,600 --> 00:03:00,160 Speaker 3: So this actually came from an article that and so 75 00:03:00,200 --> 00:03:02,640 Speaker 3: i'l asked me to write because we're coming into that 76 00:03:02,680 --> 00:03:04,680 Speaker 3: time of year whe people are wanting to kick start 77 00:03:04,720 --> 00:03:07,679 Speaker 3: I'll get rid of those cheeky winter kilos. And it's 78 00:03:07,680 --> 00:03:10,000 Speaker 3: gone really well online, so people are obviously interested. But 79 00:03:10,040 --> 00:03:11,760 Speaker 3: I think Leanne, it's what you and I just do 80 00:03:11,840 --> 00:03:13,760 Speaker 3: every day with our clients. We're trying to get them 81 00:03:13,800 --> 00:03:16,840 Speaker 3: to get maximal results, but not into the diet cycles. 82 00:03:16,840 --> 00:03:19,480 Speaker 3: So these are tricks and tips that will work really well. 83 00:03:19,520 --> 00:03:22,480 Speaker 3: So when you go and commit to losing body fat 84 00:03:22,760 --> 00:03:25,840 Speaker 3: and wanting to lose weight, you've got to actually eat more, 85 00:03:25,960 --> 00:03:28,320 Speaker 3: but at the right time. So if you start with 86 00:03:28,360 --> 00:03:31,800 Speaker 3: a restrictive mindset to have, you know, no car at breakfast, 87 00:03:31,880 --> 00:03:35,360 Speaker 3: salad for lunch. I guarantee you you'll get to four o'clock, 88 00:03:35,400 --> 00:03:37,080 Speaker 3: you'd be starving and you'll bing, and you'll be in 89 00:03:37,120 --> 00:03:37,960 Speaker 3: the cycle already. 90 00:03:38,040 --> 00:03:39,760 Speaker 4: So you've got to actually eat more, but at the 91 00:03:39,800 --> 00:03:40,560 Speaker 4: right time. 92 00:03:40,320 --> 00:03:44,440 Speaker 3: Which means a protein rich breakfast that's really filling. You 93 00:03:44,560 --> 00:03:47,040 Speaker 3: need two or three cups of salad a vege at lunchtime, 94 00:03:47,120 --> 00:03:49,960 Speaker 3: and you need a really filling afternoon tea because that 95 00:03:50,080 --> 00:03:52,480 Speaker 3: then means when you get to dinner. And I say 96 00:03:52,480 --> 00:03:54,560 Speaker 3: to my clients the War of nutritions one in the day. 97 00:03:55,200 --> 00:03:57,040 Speaker 3: If you get to dinner and you're not that hungry, 98 00:03:57,080 --> 00:03:59,880 Speaker 3: you can very easily have some lean proteins, some salad, 99 00:04:00,520 --> 00:04:02,880 Speaker 3: and you know, as I do with my own client's factory, 100 00:04:02,920 --> 00:04:04,960 Speaker 3: in you know, one hundred cow, a little dessert or 101 00:04:04,960 --> 00:04:07,600 Speaker 3: something and still be in deficit and support weight loss 102 00:04:07,600 --> 00:04:12,040 Speaker 3: while still eating plenty more in volume and having a treat. 103 00:04:12,120 --> 00:04:14,120 Speaker 3: But that's a big mindset to shift. But if you 104 00:04:14,120 --> 00:04:15,880 Speaker 3: can get your head around actually eating more and in 105 00:04:15,920 --> 00:04:18,680 Speaker 3: particular salad and veg right through the day, you won't 106 00:04:18,680 --> 00:04:20,920 Speaker 3: be hungry at dinner time. And it's such a freeing feeling, 107 00:04:21,000 --> 00:04:22,839 Speaker 3: to not be so desperate for food that you feel 108 00:04:22,839 --> 00:04:25,000 Speaker 3: out of control. So that's one of my first tips, 109 00:04:25,600 --> 00:04:27,360 Speaker 3: and that lends itself to you've got to go light 110 00:04:27,400 --> 00:04:29,320 Speaker 3: at night. You know, most of us sit down straight 111 00:04:29,360 --> 00:04:31,680 Speaker 3: after dinner and then reward ourselves. So you can't have 112 00:04:31,920 --> 00:04:34,960 Speaker 3: a big piece of steak and potato and some snacks 113 00:04:34,960 --> 00:04:37,440 Speaker 3: before dinner. Just in small females, you just don't get 114 00:04:37,440 --> 00:04:40,240 Speaker 3: that many calories. So you've really got to measure your protein. 115 00:04:40,960 --> 00:04:43,160 Speaker 3: Have you know, one hundred, one hundred and fifty grams 116 00:04:43,320 --> 00:04:47,120 Speaker 3: cooked lean chicken breast, not chicken thigh fish because it's 117 00:04:47,160 --> 00:04:50,200 Speaker 3: lowering calories, and then just load up the low cow 118 00:04:50,320 --> 00:04:52,279 Speaker 3: salad and vegs, particularly if you want to have dessert. 119 00:04:52,360 --> 00:04:55,320 Speaker 3: So going light at night's really really important, as is 120 00:04:55,360 --> 00:04:58,600 Speaker 3: having a substantial protein rich afternoon tea. And my clients 121 00:04:58,600 --> 00:05:01,520 Speaker 3: are so naughtily and they all have their bars, the nutbar, 122 00:05:01,600 --> 00:05:04,360 Speaker 3: and I've mentioned this before in the afternoon, and they're 123 00:05:04,360 --> 00:05:06,560 Speaker 3: not getting twenty grams of protein that many of them 124 00:05:06,600 --> 00:05:09,200 Speaker 3: in their forties and fifties need. So you've got to 125 00:05:09,240 --> 00:05:11,800 Speaker 3: add the fresh food to your snacks, your berries, you 126 00:05:11,839 --> 00:05:14,280 Speaker 3: cut up veggies and then make sure your snacks things 127 00:05:14,320 --> 00:05:16,840 Speaker 3: like your protein yogurt with you half a nut bar, 128 00:05:17,080 --> 00:05:19,640 Speaker 3: or balance it out again so you don't just grab 129 00:05:19,680 --> 00:05:22,839 Speaker 3: the snack food part of the meal plan and actually 130 00:05:22,880 --> 00:05:25,559 Speaker 3: get the bulk that it requires so you don't actually 131 00:05:25,600 --> 00:05:28,920 Speaker 3: feel hungry. And I think my last tip is with exercise, 132 00:05:29,040 --> 00:05:31,320 Speaker 3: sometimes you better sho go slow. So if you're following 133 00:05:31,320 --> 00:05:34,640 Speaker 3: a reasonably controlled calorie plan, sometimes you better just to 134 00:05:34,640 --> 00:05:37,280 Speaker 3: focus on getting your steps up and achieve weight loss 135 00:05:37,279 --> 00:05:39,919 Speaker 3: that way. Whereas I get clients who restrict their calories, 136 00:05:40,279 --> 00:05:42,680 Speaker 3: start doing lots of walking, go to boot camp, and 137 00:05:42,680 --> 00:05:45,760 Speaker 3: then they're starving and then they're over each so you know, 138 00:05:45,839 --> 00:05:48,400 Speaker 3: sure if the exercise compliments your food, but sometimes you 139 00:05:48,440 --> 00:05:50,640 Speaker 3: better to concentrate first on the food for just two 140 00:05:50,680 --> 00:05:53,800 Speaker 3: four six weeks, get that first three five kilos off, 141 00:05:53,839 --> 00:05:56,760 Speaker 3: and then add in some training once you've sort of 142 00:05:56,760 --> 00:05:58,920 Speaker 3: got your food sorted out. Whereas I find we're all 143 00:05:58,960 --> 00:06:01,279 Speaker 3: all at once people and we last two days and 144 00:06:01,279 --> 00:06:03,960 Speaker 3: then we're off track again. So just that slow, steady, 145 00:06:03,960 --> 00:06:06,760 Speaker 3: And if you want to lose five kilos before Christmas time, 146 00:06:06,760 --> 00:06:08,760 Speaker 3: for example, you know you've got a month or so 147 00:06:08,839 --> 00:06:10,880 Speaker 3: to concentrate on the food and get a couple off 148 00:06:10,880 --> 00:06:13,240 Speaker 3: and then you can add more training. So, particularly for 149 00:06:13,279 --> 00:06:16,280 Speaker 3: busy women, I think certainly just doing it slowly and 150 00:06:16,680 --> 00:06:20,000 Speaker 3: in a step wise fashion as opposed to going really 151 00:06:20,240 --> 00:06:22,640 Speaker 3: too hard, too fast and crashing and burning before the 152 00:06:22,640 --> 00:06:23,279 Speaker 3: week's out. 153 00:06:23,600 --> 00:06:25,760 Speaker 1: A hunt of cent And I always say consistency. It's 154 00:06:25,760 --> 00:06:27,520 Speaker 1: one of my favorite words, and my clients I think 155 00:06:27,560 --> 00:06:30,279 Speaker 1: I bore them to death with the whole consistency, but 156 00:06:30,400 --> 00:06:32,920 Speaker 1: it really matters, and you have to be as consistent 157 00:06:33,000 --> 00:06:34,240 Speaker 1: as you are during. 158 00:06:33,920 --> 00:06:35,680 Speaker 2: The week over the weekend as well. 159 00:06:35,800 --> 00:06:37,360 Speaker 1: Sure you can have a little bit more of an 160 00:06:37,400 --> 00:06:39,480 Speaker 1: indulgence over the weekend, but if you're going to go 161 00:06:39,920 --> 00:06:42,560 Speaker 1: hard and fast Monday to friday'd be one hundred percent clean. 162 00:06:42,680 --> 00:06:44,480 Speaker 1: Then you're going out for a brunch on Saturday. Then 163 00:06:44,480 --> 00:06:47,080 Speaker 1: you're having a Saturday lunch wine cheese flattered with the girls. 164 00:06:47,080 --> 00:06:49,080 Speaker 1: Then you're having a Saturday night dinner with your partner. 165 00:06:49,360 --> 00:06:51,880 Speaker 1: Then Sunday night you're having brunch with friends, and you're 166 00:06:51,880 --> 00:06:53,720 Speaker 1: having some Sunday A drinks, and you're having. 167 00:06:53,600 --> 00:06:54,200 Speaker 2: A bit of pizza. 168 00:06:54,279 --> 00:06:57,760 Speaker 1: Around out the weekend, you're far, far far over doing it. 169 00:06:57,839 --> 00:07:00,080 Speaker 1: You just don't have the budget, so you have to 170 00:07:00,120 --> 00:07:03,159 Speaker 1: be consistent over the weekend like you are during the week. 171 00:07:03,320 --> 00:07:06,920 Speaker 1: And my final tip Susie is around planning. The hunger, 172 00:07:06,960 --> 00:07:09,000 Speaker 1: particularly when you're trying to lose weight, can be a 173 00:07:09,040 --> 00:07:11,360 Speaker 1: real thing, particularly if you're doing a lot of exercise. 174 00:07:11,520 --> 00:07:13,400 Speaker 1: So if you haven't planned out your meals, if you 175 00:07:13,440 --> 00:07:15,400 Speaker 1: don't know what you're gonna have, you need to get 176 00:07:15,440 --> 00:07:19,640 Speaker 1: to say midday or one pm, be starving, start opening 177 00:07:19,720 --> 00:07:21,960 Speaker 1: the fridge and the pantry and all of the snacks 178 00:07:21,960 --> 00:07:24,040 Speaker 1: are gonna look far better. So you're gonna have snacks 179 00:07:24,360 --> 00:07:26,640 Speaker 1: while you're making food, and then you're cooking food your 180 00:07:26,640 --> 00:07:28,680 Speaker 1: snack sack sacking, and then you're way over down your 181 00:07:28,680 --> 00:07:30,560 Speaker 1: calories for the day. So you need to have a 182 00:07:30,600 --> 00:07:33,200 Speaker 1: plan in terms of knowing exactly what you're gonna have, well, 183 00:07:33,240 --> 00:07:35,600 Speaker 1: not exactly, but a rough idea for lunch and then 184 00:07:35,640 --> 00:07:37,880 Speaker 1: for dinner. And then same deal with even doing a 185 00:07:37,880 --> 00:07:39,840 Speaker 1: little bit of meal prep, like you don't have to 186 00:07:39,880 --> 00:07:42,160 Speaker 1: prep every single thing you eat, but at least you know, 187 00:07:42,200 --> 00:07:44,480 Speaker 1: give yourself an option. When you're cooking dinner, make a 188 00:07:44,520 --> 00:07:46,280 Speaker 1: double portion so then you don't have to cook the 189 00:07:46,280 --> 00:07:49,120 Speaker 1: next night. Or if you're making say I don't know 190 00:07:49,200 --> 00:07:51,880 Speaker 1: some chicken salads of lunch, batch cook the chickens. You've 191 00:07:51,880 --> 00:07:53,760 Speaker 1: got enough for three or four days, so lunch is 192 00:07:53,800 --> 00:07:55,480 Speaker 1: like planned for three days in a row, and then 193 00:07:55,560 --> 00:07:58,040 Speaker 1: choose something else to have, but have an idea in mind, 194 00:07:58,240 --> 00:08:00,840 Speaker 1: so you're not getting to lunch or dinner time being starving, 195 00:08:00,920 --> 00:08:03,480 Speaker 1: having to think about it, having to cook it, because 196 00:08:03,520 --> 00:08:05,840 Speaker 1: you're gonna over it. You're gonna snack while you're doing that. 197 00:08:05,880 --> 00:08:07,560 Speaker 1: If you get to the part of the meal, like 198 00:08:07,640 --> 00:08:09,480 Speaker 1: if you get to lunch or dinner and you're starving 199 00:08:09,560 --> 00:08:12,200 Speaker 1: going into that, you want to be really hungry or 200 00:08:12,240 --> 00:08:14,640 Speaker 1: you know, ready for food and then basically be able 201 00:08:14,680 --> 00:08:15,960 Speaker 1: to heat it up and have it ready. If you 202 00:08:16,040 --> 00:08:19,240 Speaker 1: then have to plan something, go grab some groceries at 203 00:08:19,240 --> 00:08:20,960 Speaker 1: the shops and then come home and then cook it. 204 00:08:21,000 --> 00:08:23,480 Speaker 1: That's an hour process in itself, and I guarantee you 205 00:08:24,040 --> 00:08:25,880 Speaker 1: the snacks at the shops are in the pantry are 206 00:08:25,920 --> 00:08:27,280 Speaker 1: going to be far too tempting. 207 00:08:27,440 --> 00:08:29,320 Speaker 2: So lots of little tips. 208 00:08:29,000 --> 00:08:30,880 Speaker 1: And tricks to get us started when it comes to 209 00:08:30,880 --> 00:08:33,640 Speaker 1: fat loss. But we're moving on to some ice cream, 210 00:08:33,679 --> 00:08:35,319 Speaker 1: which might seem a little bit cruel if you you 211 00:08:35,400 --> 00:08:37,120 Speaker 1: got fat loss on the brain. Now we're talking about 212 00:08:37,120 --> 00:08:40,959 Speaker 1: ice cream. But these can absolutely fit in any healthy 213 00:08:41,000 --> 00:08:43,280 Speaker 1: eating plan or fat loss plan. They are my absolute 214 00:08:43,360 --> 00:08:45,160 Speaker 1: favorite things at the moment, Susan. You know, I don't 215 00:08:45,160 --> 00:08:48,920 Speaker 1: say that lightly. They the Coals little mini Vienna ice 216 00:08:48,920 --> 00:08:51,600 Speaker 1: cream sticks, so they retaiut for six dollars at Coals, 217 00:08:51,640 --> 00:08:54,240 Speaker 1: and there's five per packets, so you might think last 218 00:08:54,240 --> 00:08:56,480 Speaker 1: six dollars, you know, is a bit expensive, but there's 219 00:08:56,520 --> 00:08:58,880 Speaker 1: five in there, so there are a dollar twenty per stick, 220 00:08:59,120 --> 00:09:01,920 Speaker 1: so really really affordable. When if you took out the family, 221 00:09:02,160 --> 00:09:05,480 Speaker 1: it took the family out for gelato, you're probably paying five, six, seven, 222 00:09:05,520 --> 00:09:08,560 Speaker 1: eight dollars if it's good quality stuff per scoop. These 223 00:09:08,600 --> 00:09:12,080 Speaker 1: little mini Piena sticks, they're portion controlled, which is amazing, 224 00:09:12,160 --> 00:09:15,079 Speaker 1: and they're a dollar twenty, like you actually can't beat that, Susie. 225 00:09:15,360 --> 00:09:19,360 Speaker 1: And they're really really low calorie, but they taste amazing. 226 00:09:19,440 --> 00:09:22,679 Speaker 1: I'm obsessed with the mint ones. Had this conversation with 227 00:09:22,679 --> 00:09:24,760 Speaker 1: my sister. There's a mint of vanilla and a caramel, 228 00:09:25,000 --> 00:09:26,760 Speaker 1: and she didn't like the caramel. She thought it kind 229 00:09:26,760 --> 00:09:29,000 Speaker 1: of had that like faky caramel kind of taste. I 230 00:09:29,000 --> 00:09:31,079 Speaker 1: actually didn't mind the caramel, but I must say I 231 00:09:31,120 --> 00:09:33,960 Speaker 1: haven't tried the vanilla, just because I'm completely obsessed with 232 00:09:33,960 --> 00:09:35,360 Speaker 1: the mint and I can't go past and I have 233 00:09:35,440 --> 00:09:38,040 Speaker 1: one nearly every single night. I'm just obsessed, Susie. So 234 00:09:38,200 --> 00:09:41,079 Speaker 1: per serving, they're three hundred and twenty eight killer jewels, 235 00:09:41,080 --> 00:09:44,640 Speaker 1: so they're roughly about eighty to ninety calories per little 236 00:09:44,679 --> 00:09:47,680 Speaker 1: mini stick, one point six grams of protein, nine grams 237 00:09:47,679 --> 00:09:50,280 Speaker 1: of carbs, eight point seven grams of sugar, which people 238 00:09:50,320 --> 00:09:51,520 Speaker 1: will say, oh, it's high sugar. 239 00:09:51,720 --> 00:09:53,640 Speaker 2: Of course, it's high sugar. It's ice cream. Like I'm not. 240 00:09:53,720 --> 00:09:55,920 Speaker 1: We're not kidding around here. It's ice cream, right, So 241 00:09:55,960 --> 00:09:58,560 Speaker 1: it is what it is. It's delicious, it's porsing controlled, 242 00:09:58,640 --> 00:10:01,440 Speaker 1: it's pretty budget friendly, and there's three point nine grams 243 00:10:01,440 --> 00:10:05,640 Speaker 1: of batperserve, and interestingly there's a small amount of dietary 244 00:10:05,640 --> 00:10:07,760 Speaker 1: fiber in there as well, so they get the tick 245 00:10:07,800 --> 00:10:10,559 Speaker 1: of approval from me, Susie. They're just they're fabulous. They're 246 00:10:10,600 --> 00:10:13,959 Speaker 1: you know, for adults, they're for children therefore anybody. Really, 247 00:10:14,000 --> 00:10:15,959 Speaker 1: they're just they're so good. Have you tried them, I'm 248 00:10:16,000 --> 00:10:16,600 Speaker 1: just obsessed. 249 00:10:16,880 --> 00:10:19,120 Speaker 3: I haven't tried them, but a client of might introduce 250 00:10:19,160 --> 00:10:20,800 Speaker 3: me to them. Actually, one of my clients in Brisbane 251 00:10:20,920 --> 00:10:23,120 Speaker 3: kept talking about how they're having these van Neetta sticks 252 00:10:23,120 --> 00:10:25,160 Speaker 3: and I was like, what, Like, I haven't heard them, 253 00:10:25,200 --> 00:10:27,400 Speaker 3: and they're like oh. I said, oh, well, I've never 254 00:10:27,440 --> 00:10:30,199 Speaker 3: seen Vanetta on a stick and they're like, no, definitely 255 00:10:30,280 --> 00:10:32,560 Speaker 3: va Neetta sticks. Anyway, finally I tracked them down to 256 00:10:32,600 --> 00:10:34,640 Speaker 3: Coals and yeah, there's quite a few varieties and I've 257 00:10:34,679 --> 00:10:37,120 Speaker 3: bought them a few times. My little boys quite like 258 00:10:37,160 --> 00:10:39,320 Speaker 3: a little dessert, so I've bought them for those because 259 00:10:39,360 --> 00:10:41,760 Speaker 3: for that same reason, their budget friendly because you get 260 00:10:41,760 --> 00:10:44,160 Speaker 3: the box often on sale it colls five dollars. That's 261 00:10:44,160 --> 00:10:47,000 Speaker 3: pretty good compared to like those tubs. Or if we 262 00:10:47,040 --> 00:10:48,800 Speaker 3: take the kids to the club on a Friday after 263 00:10:48,840 --> 00:10:50,920 Speaker 3: soccer and we buy them in ice cream. It cost 264 00:10:51,000 --> 00:10:52,920 Speaker 3: me twenty dollars for the four kids. And some of 265 00:10:52,960 --> 00:10:55,440 Speaker 3: its times it's just a colorpo So you're right, like, 266 00:10:55,520 --> 00:10:57,720 Speaker 3: I think they're great. I think anything portion and calorie 267 00:10:57,760 --> 00:11:01,079 Speaker 3: controlled fantastic. Usually factory you know, one hundred cow sort 268 00:11:01,080 --> 00:11:03,600 Speaker 3: of sweet treat after dinner, and yeah, I think if 269 00:11:03,600 --> 00:11:05,640 Speaker 3: you're an ice cream fan, you can't go wrong with that. 270 00:11:05,679 --> 00:11:07,920 Speaker 3: It's a nice portion control. It's got all the old 271 00:11:08,000 --> 00:11:10,720 Speaker 3: characteristics of the Viennetta. But if anyone who grew up 272 00:11:10,720 --> 00:11:13,040 Speaker 3: in the eighties, we're very familiar with and I you 273 00:11:13,040 --> 00:11:15,760 Speaker 3: know again, credit where credits due, where supermarkets are doing 274 00:11:15,800 --> 00:11:18,880 Speaker 3: good things like that. It's fantastic initiative and big thumbs 275 00:11:18,920 --> 00:11:20,439 Speaker 3: up for me too. I think it's a great portion 276 00:11:20,520 --> 00:11:21,120 Speaker 3: control treat. 277 00:11:21,760 --> 00:11:22,160 Speaker 4: All right. 278 00:11:22,240 --> 00:11:23,880 Speaker 3: Well, our final segment of the week, we like to 279 00:11:23,920 --> 00:11:26,080 Speaker 3: share with our listeners what we're cooking, and this week 280 00:11:26,120 --> 00:11:29,760 Speaker 3: on our Sunday episode, we spoke about sweet using tin 281 00:11:29,800 --> 00:11:32,480 Speaker 3: salmon or tin fish to make patties as a budget 282 00:11:32,480 --> 00:11:34,600 Speaker 3: friendly recipe. And I promised you I would share one 283 00:11:34,640 --> 00:11:36,080 Speaker 3: of my favorite recipes, and I have. 284 00:11:36,880 --> 00:11:37,200 Speaker 4: I reckon. 285 00:11:37,240 --> 00:11:39,400 Speaker 3: I've made this recipe twenty years. It's been doing the 286 00:11:39,480 --> 00:11:42,520 Speaker 3: rounds in MA nutrition clients. But it's so easily and 287 00:11:42,559 --> 00:11:46,199 Speaker 3: it's like literally some sweet potato frozen peas a tin. Now, 288 00:11:46,280 --> 00:11:48,320 Speaker 3: this is just a small tin because I've done it 289 00:11:48,360 --> 00:11:50,920 Speaker 3: per serve, but you would certainly use the larger tins. 290 00:11:51,120 --> 00:11:52,360 Speaker 4: So if you were cooking for two. 291 00:11:52,200 --> 00:11:54,720 Speaker 3: You would use the sort of one eighty five size, 292 00:11:54,760 --> 00:11:56,360 Speaker 3: and if you're looking for a family, use you the 293 00:11:56,360 --> 00:11:58,080 Speaker 3: big four to twenty five grams. 294 00:11:58,480 --> 00:11:59,720 Speaker 4: Half a cup of breadcrumbs. 295 00:12:00,000 --> 00:12:01,880 Speaker 3: You could either do you know, good quality bread that 296 00:12:01,880 --> 00:12:02,840 Speaker 3: you've blitzed at home. 297 00:12:02,920 --> 00:12:03,880 Speaker 4: You could do gluten free. 298 00:12:03,880 --> 00:12:06,520 Speaker 3: If you need the recipe to be gluten free, certainly 299 00:12:06,600 --> 00:12:09,240 Speaker 3: use a whole meal crumb if you're buying one, an egg, 300 00:12:09,640 --> 00:12:11,000 Speaker 3: some green onions. 301 00:12:10,559 --> 00:12:12,280 Speaker 4: Some extra virgin olive oil. For cooking. 302 00:12:12,320 --> 00:12:14,800 Speaker 3: You could absolutely make these in the deep fryer. So 303 00:12:14,840 --> 00:12:17,760 Speaker 3: you mix them together and pop them in the deep 304 00:12:17,800 --> 00:12:20,320 Speaker 3: fryer and they're just delicious, you know. They're so simple, 305 00:12:20,520 --> 00:12:23,080 Speaker 3: very clean ingredient list and I usually have mine with salad. 306 00:12:23,480 --> 00:12:25,280 Speaker 3: They make you a great lunch. They've got a perfect 307 00:12:25,280 --> 00:12:27,560 Speaker 3: mix of carbon protein thanks to all of the salmon, 308 00:12:27,600 --> 00:12:29,560 Speaker 3: which of course is very high in a Mega three fat, 309 00:12:30,280 --> 00:12:31,720 Speaker 3: as well as a little bit of carb thanks to 310 00:12:31,960 --> 00:12:34,040 Speaker 3: the bread crumb and the sweet potato. You're getting some 311 00:12:34,120 --> 00:12:37,160 Speaker 3: extra veggie served in there from the frozen peas. And 312 00:12:37,360 --> 00:12:39,720 Speaker 3: it's a really light recipe. You know. It's delicious but 313 00:12:39,800 --> 00:12:42,959 Speaker 3: also low calorie. So yeah, we'll pop that up on 314 00:12:43,080 --> 00:12:46,240 Speaker 3: our Instagram page. And yeah, great for budgets and also 315 00:12:46,280 --> 00:12:46,960 Speaker 3: great for nutrition. 316 00:12:47,559 --> 00:12:49,480 Speaker 2: Sounds delicious, Thank you, Susie. Well. 317 00:12:49,720 --> 00:12:52,600 Speaker 1: That brings us to the end of the Nutrition Cat podcast. 318 00:12:52,640 --> 00:12:55,880 Speaker 1: For another midweek Motivational Wednesday episode. We do hope that 319 00:12:55,920 --> 00:12:57,760 Speaker 1: it was motivating for you, So we'd love if you 320 00:12:57,760 --> 00:13:00,480 Speaker 1: can share our podcast with your family and friends, particularly 321 00:13:00,520 --> 00:13:03,120 Speaker 1: if there was a special segment that we talked about 322 00:13:03,200 --> 00:13:05,960 Speaker 1: lately that you think somebody would really benefit from. We 323 00:13:05,960 --> 00:13:07,720 Speaker 1: would love if you could share us and send us on. 324 00:13:07,960 --> 00:13:10,480 Speaker 1: But also don't forget we have our brand new snacking Guide, 325 00:13:10,559 --> 00:13:13,120 Speaker 1: because let's be honest, who doesn't love to snack. It's 326 00:13:13,120 --> 00:13:15,880 Speaker 1: available on the nutritioncouch dot com. It's nearly one hundred 327 00:13:15,880 --> 00:13:19,480 Speaker 1: and thirty pages full of educational, knowledge based things to 328 00:13:19,480 --> 00:13:21,520 Speaker 1: teach you when to snack, how to snack, do you 329 00:13:21,559 --> 00:13:23,560 Speaker 1: need to snack, what are the best types of snacks? 330 00:13:23,679 --> 00:13:25,920 Speaker 1: And of course we go through all of the Aussie 331 00:13:25,960 --> 00:13:28,400 Speaker 1: supermarkets and find the best types of snack for you 332 00:13:28,480 --> 00:13:31,319 Speaker 1: and your family. We've broken it down into different categories. 333 00:13:31,360 --> 00:13:33,920 Speaker 1: If you're active, if you're trying to lose weight category 334 00:13:33,960 --> 00:13:36,920 Speaker 1: for kids, there's a gluten free category. There's also plant 335 00:13:36,920 --> 00:13:39,840 Speaker 1: based categories as well. There's a high calcium category. It's 336 00:13:40,000 --> 00:13:43,360 Speaker 1: full of tons of amazing options for you and the family. 337 00:13:43,600 --> 00:13:46,920 Speaker 1: So check out the nutritioncouch dot com our website and 338 00:13:46,960 --> 00:13:48,880 Speaker 1: then head to the shop page and the new snacking 339 00:13:48,920 --> 00:13:51,199 Speaker 1: guide is on there and we will catch you guys 340 00:13:51,240 --> 00:13:52,520 Speaker 1: in it next week's episode. 341 00:13:52,679 --> 00:14:04,000 Speaker 3: Have a great week.