1 00:00:00,680 --> 00:00:03,520 Speaker 1: You're keen to drop a few kilos before summer starts, 2 00:00:03,560 --> 00:00:06,320 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 00:00:09,600 --> 00:00:12,480 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 00:00:14,520 --> 00:00:18,239 Speaker 1: today's midweek motivational episode of The Nutrition Couch, Susie and 7 00:00:18,280 --> 00:00:20,560 Speaker 1: I are going to discuss some tips and tricks to 8 00:00:20,600 --> 00:00:22,919 Speaker 1: get your weight loss going so you don't feel like 9 00:00:22,960 --> 00:00:25,319 Speaker 1: you have to be on another restrictive diet by the 10 00:00:25,320 --> 00:00:28,600 Speaker 1: time summer rolls around. Hi, I'm Leanne Woot and I'm 11 00:00:28,640 --> 00:00:31,520 Speaker 1: Cuzi Burrow and every week we bring you The Nutrition Couch, 12 00:00:31,600 --> 00:00:34,000 Speaker 1: the biweekly podcast that keeps you up to date on 13 00:00:34,080 --> 00:00:35,920 Speaker 1: everything that you need to know in the world of 14 00:00:36,000 --> 00:00:40,159 Speaker 1: nutrition as well as summer fat loss. I am obsessed 15 00:00:40,200 --> 00:00:43,000 Speaker 1: with these new coals mini ice creams that I found 16 00:00:43,080 --> 00:00:45,200 Speaker 1: the other day that are client shared with me. Susie, 17 00:00:45,200 --> 00:00:46,760 Speaker 1: I know you'll be obsessed as well, even though you 18 00:00:46,760 --> 00:00:48,839 Speaker 1: don't love ice cream as much as I do. And 19 00:00:48,960 --> 00:00:51,559 Speaker 1: our favorite salmon a recipe is going to help you 20 00:00:51,640 --> 00:00:54,600 Speaker 1: kickstart some healthy eating dinner with you and the family. 21 00:00:55,000 --> 00:00:57,440 Speaker 1: So today to kick us off, Susie. We're talking about 22 00:00:57,440 --> 00:01:00,880 Speaker 1: them tips and tricks for weight loss. The biggest ones 23 00:01:00,920 --> 00:01:03,440 Speaker 1: I will talk about or quickly mention before I pass 24 00:01:03,480 --> 00:01:05,480 Speaker 1: over to you, because I just chatted with a client 25 00:01:05,520 --> 00:01:10,200 Speaker 1: about this is really programming in or putting into your 26 00:01:10,280 --> 00:01:13,640 Speaker 1: day your treats and actually allowing yourself to eat them. 27 00:01:13,680 --> 00:01:15,360 Speaker 1: Because I think when a lot of people think about 28 00:01:15,440 --> 00:01:17,600 Speaker 1: health or weight loss or fat loss, they think, oh, 29 00:01:17,640 --> 00:01:19,720 Speaker 1: I can't have that, Oh that's bad, that's naughty, or 30 00:01:19,800 --> 00:01:21,919 Speaker 1: have to be one hundred percent clean. I say to clients, 31 00:01:21,959 --> 00:01:23,880 Speaker 1: if you want to treat every day, work at it. 32 00:01:24,000 --> 00:01:25,399 Speaker 1: But if you want to have a treat every day, 33 00:01:25,480 --> 00:01:27,680 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 --> 00:01:32,399 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 --> 00:01:40,320 Speaker 1: people do is they try to be super healthy and 39 00:01:40,360 --> 00:01:43,360 Speaker 1: one hundred percent on plant, so they don't allow themselves anything, 40 00:01:43,400 --> 00:01:45,520 Speaker 1: and then they get to Friday all the weekend and 41 00:01:45,520 --> 00:01:47,440 Speaker 1: as a total blowout because they're like, I've been so 42 00:01:47,600 --> 00:01:49,280 Speaker 1: good a week and let me just eat whatever I 43 00:01:49,320 --> 00:01:51,560 Speaker 1: want on the weekend, or then they crave chocolate and 44 00:01:51,680 --> 00:01:53,400 Speaker 1: rather than just being able to have two or three 45 00:01:53,440 --> 00:01:56,120 Speaker 1: small squares each night, it's they've programmed that in and 46 00:01:56,280 --> 00:01:58,160 Speaker 1: kind of like allowed for it. What they do is 47 00:01:58,160 --> 00:01:59,640 Speaker 1: they don't have it. They don't have it, they don't 48 00:01:59,680 --> 00:02:01,400 Speaker 1: have it, don't have it. They get to Friday and 49 00:02:01,440 --> 00:02:03,480 Speaker 1: it's like boom, there's half a block and they're like, oh, 50 00:02:03,520 --> 00:02:06,880 Speaker 1: I'm sure you're obsessed. How do I stop that? Nobody's 51 00:02:06,960 --> 00:02:09,920 Speaker 1: you know, addicted, addicted like that. But I feel like 52 00:02:10,000 --> 00:02:12,480 Speaker 1: it's when it comes to that or nothing mindset where 53 00:02:12,480 --> 00:02:14,840 Speaker 1: you restrict it, then you wanted a hundred times more. 54 00:02:15,040 --> 00:02:17,200 Speaker 1: But if you just allow yourself to have it every day, 55 00:02:17,280 --> 00:02:20,040 Speaker 1: it takes like the appeal away from it and you're 56 00:02:20,080 --> 00:02:22,160 Speaker 1: kind of like, oh, yeah, I'm chocolate. It's delicious, but 57 00:02:22,200 --> 00:02:24,120 Speaker 1: you're able to just have a little bit, knowing that 58 00:02:24,160 --> 00:02:25,919 Speaker 1: the next day you can have a little bit more, 59 00:02:25,960 --> 00:02:27,760 Speaker 1: and the next day you can have a little bit more. 60 00:02:28,000 --> 00:02:30,800 Speaker 1: So my top trick when it comes to fat loss 61 00:02:30,880 --> 00:02:33,880 Speaker 1: is actually programming in and allowing yourself to have a 62 00:02:33,919 --> 00:02:36,360 Speaker 1: small treat each day and it doesn't have to be chocolate. 63 00:02:36,440 --> 00:02:39,000 Speaker 1: It could be amful of potato chips every afternoon. It 64 00:02:39,000 --> 00:02:41,080 Speaker 1: could be half a glass of one at nighttime. It 65 00:02:41,120 --> 00:02:43,560 Speaker 1: could be you might love a croissant from the cafe 66 00:02:43,560 --> 00:02:45,560 Speaker 1: that you want to program in once or twice a week, 67 00:02:45,720 --> 00:02:48,000 Speaker 1: but you just don't have the room or the budget 68 00:02:48,160 --> 00:02:51,200 Speaker 1: for everything. But you also don't want to restrict everything 69 00:02:51,240 --> 00:02:52,799 Speaker 1: as well, So it's a little bit of a fine 70 00:02:53,000 --> 00:02:56,120 Speaker 1: balancing act when it comes to fat loss. What are 71 00:02:56,120 --> 00:02:57,720 Speaker 1: your tips for our listeners, Susie. 72 00:02:57,639 --> 00:03:00,320 Speaker 2: So, this actually came from an article that and so'l 73 00:03:00,400 --> 00:03:02,880 Speaker 2: asked me to write because we're coming into that time 74 00:03:02,880 --> 00:03:04,880 Speaker 2: of year where people are wanting to kick start I'll 75 00:03:04,919 --> 00:03:07,880 Speaker 2: get rid of those cheeky winter kilos, and it's gone 76 00:03:07,919 --> 00:03:10,120 Speaker 2: really well online, so people are obviously interested. But I 77 00:03:10,120 --> 00:03:12,040 Speaker 2: think Leanne, it's what you and I just do every 78 00:03:12,080 --> 00:03:13,840 Speaker 2: day with our clients. We're trying to get them to 79 00:03:13,840 --> 00:03:17,000 Speaker 2: get maximal results, but not into the diet cycles. So 80 00:03:17,040 --> 00:03:19,520 Speaker 2: these are tricks and tips that will work really well. 81 00:03:19,560 --> 00:03:22,480 Speaker 2: So when you go and commit to losing body fat 82 00:03:22,760 --> 00:03:25,880 Speaker 2: and wanting to lose weight, you've got to actually eat more, 83 00:03:26,000 --> 00:03:28,360 Speaker 2: but at the right time. So if you start with 84 00:03:28,400 --> 00:03:32,880 Speaker 2: a restrictive mindset to have no carbet, breakfast, salad for lunch. 85 00:03:33,400 --> 00:03:35,680 Speaker 2: I guarantee you you'll get to four o'clock, you'd be 86 00:03:35,680 --> 00:03:38,000 Speaker 2: starving and you'll bing, and you'll be in the cycle already. 87 00:03:38,080 --> 00:03:39,760 Speaker 2: So you've got to actually eat more, but at the 88 00:03:39,840 --> 00:03:43,880 Speaker 2: right time, which means a protein rich breakfast that's really filling. 89 00:03:44,400 --> 00:03:46,280 Speaker 2: You need two or three cups of salad a vege 90 00:03:46,320 --> 00:03:48,960 Speaker 2: at lunchtime, and you need a really filling afternoon tea 91 00:03:49,400 --> 00:03:52,040 Speaker 2: because that then means when you get to dinner. And 92 00:03:52,080 --> 00:03:54,120 Speaker 2: I say to my clients the War of nutritions one 93 00:03:54,160 --> 00:03:56,400 Speaker 2: in the day. If you get to dinner and you're 94 00:03:56,440 --> 00:03:59,320 Speaker 2: not that hungry, you can very easily have some lean proteins, 95 00:03:59,360 --> 00:04:02,080 Speaker 2: some salad, and you know, as I do with my 96 00:04:02,080 --> 00:04:04,080 Speaker 2: own client's factory, in you know, one hundred cow, a 97 00:04:04,120 --> 00:04:06,760 Speaker 2: little dessert or something and still be in deficit and 98 00:04:06,800 --> 00:04:10,320 Speaker 2: support weight loss while still eating plenty more in volume 99 00:04:11,080 --> 00:04:13,840 Speaker 2: and having a treat. But that's a big mindset to shift. 100 00:04:13,840 --> 00:04:15,520 Speaker 2: But if you can get your head around actually eating 101 00:04:15,520 --> 00:04:17,839 Speaker 2: more and in particular salad and vegs right through the day, 102 00:04:18,400 --> 00:04:20,120 Speaker 2: you won't be hungry at dinner time. And it's such 103 00:04:20,120 --> 00:04:22,159 Speaker 2: a free and feeling to not be so desperate for 104 00:04:22,200 --> 00:04:24,080 Speaker 2: food that you feel out of control. So that's one 105 00:04:24,120 --> 00:04:26,800 Speaker 2: of my first tips, and that lends itself to you've 106 00:04:26,800 --> 00:04:28,520 Speaker 2: got to go light at night. You know, most of 107 00:04:28,560 --> 00:04:31,080 Speaker 2: us sit down straight after dinner and then reward ourselves. 108 00:04:31,080 --> 00:04:33,240 Speaker 2: So you can't have a big piece of steak and 109 00:04:33,279 --> 00:04:36,880 Speaker 2: potato and some snacks before dinner. Just in small females, 110 00:04:36,920 --> 00:04:38,760 Speaker 2: you just don't get that many calories. So you've really 111 00:04:38,760 --> 00:04:41,960 Speaker 2: got to measure your protein. Have you know, one hundred, 112 00:04:42,000 --> 00:04:45,359 Speaker 2: one hundred and fifty grams cooked lean chicken breast, not 113 00:04:45,440 --> 00:04:48,960 Speaker 2: chicken thigh fish because it's lowering calories, and then just 114 00:04:49,040 --> 00:04:51,479 Speaker 2: load up the low cow salad and vegs, particularly if 115 00:04:51,480 --> 00:04:53,320 Speaker 2: you want to have dessert. So going light at night's 116 00:04:53,360 --> 00:04:57,240 Speaker 2: really really important, as is having a substantial protein rich 117 00:04:57,279 --> 00:04:59,760 Speaker 2: afternoon tea. And my clients are so naughtily and they 118 00:04:59,800 --> 00:05:02,240 Speaker 2: all have their bars, the nutbar, and I've mentioned this 119 00:05:02,320 --> 00:05:05,320 Speaker 2: before in the afternoon, and they're not getting twenty grams 120 00:05:05,360 --> 00:05:07,320 Speaker 2: of protein that many of them in their forties and 121 00:05:07,320 --> 00:05:10,200 Speaker 2: fifties need. So you've got to add the fresh food 122 00:05:10,200 --> 00:05:12,919 Speaker 2: to your snacks, your berries, you cut up veggies and 123 00:05:12,960 --> 00:05:15,440 Speaker 2: then make sure your snacks things like your protein yogurt 124 00:05:15,480 --> 00:05:18,919 Speaker 2: with half a nutbar, or balance it out again so 125 00:05:19,000 --> 00:05:21,239 Speaker 2: you don't just grab the snack food part of the 126 00:05:21,440 --> 00:05:24,680 Speaker 2: meal plan and actually get the bulk that it requires 127 00:05:24,680 --> 00:05:27,080 Speaker 2: so you don't actually feel hungry. And I think my 128 00:05:27,160 --> 00:05:30,479 Speaker 2: last tip is with exercise, sometimes you better should go slow. 129 00:05:30,560 --> 00:05:34,040 Speaker 2: So if you're following a reasonably controlled calorie plan, sometimes 130 00:05:34,080 --> 00:05:36,120 Speaker 2: you better just to focus on getting your steps up 131 00:05:36,320 --> 00:05:38,720 Speaker 2: and achieve weight loss that way. Whereas I get clients 132 00:05:38,760 --> 00:05:41,880 Speaker 2: who restrict their calories, start doing lots of walking, go 133 00:05:41,920 --> 00:05:44,000 Speaker 2: to boot camp, and then they're starving and then they're 134 00:05:44,000 --> 00:05:47,440 Speaker 2: over each so you know, sure if the exercise compliments 135 00:05:47,440 --> 00:05:49,680 Speaker 2: your food, but sometimes you better to concentrate first on 136 00:05:49,720 --> 00:05:52,200 Speaker 2: the food for just two four six weeks, get that 137 00:05:52,240 --> 00:05:54,880 Speaker 2: first three five kilos off, and then add in some 138 00:05:55,040 --> 00:05:57,880 Speaker 2: training once you've sort of got your food sorted out. 139 00:05:57,880 --> 00:06:00,359 Speaker 2: Whereas I find we're all all at once people and 140 00:06:00,400 --> 00:06:02,239 Speaker 2: we last two days and then we're off track again. 141 00:06:02,400 --> 00:06:04,560 Speaker 2: So just that slow, steady, And if you want to 142 00:06:04,560 --> 00:06:07,880 Speaker 2: lose five kilos before Christmas time, for example, you know 143 00:06:07,920 --> 00:06:09,760 Speaker 2: you've got a month or so to concentrate on the 144 00:06:09,800 --> 00:06:11,360 Speaker 2: food and get a couple off and then you can 145 00:06:11,400 --> 00:06:14,160 Speaker 2: add more training. So, particularly for busy women, I think 146 00:06:14,279 --> 00:06:17,200 Speaker 2: certainly just doing it slowly and step in a step 147 00:06:17,240 --> 00:06:20,920 Speaker 2: wise fashion as opposed to going really too hard, too 148 00:06:20,960 --> 00:06:23,800 Speaker 2: fast and crashing and burning before the week's out. 149 00:06:23,680 --> 00:06:25,800 Speaker 1: A hent of cent And I always say consistency. It's 150 00:06:25,800 --> 00:06:27,560 Speaker 1: one of my favorite words, and my clients I think 151 00:06:27,600 --> 00:06:30,320 Speaker 1: I bore them to death with the whole consistency, but 152 00:06:30,400 --> 00:06:32,960 Speaker 1: it really matters, and you have to be as consistent 153 00:06:33,000 --> 00:06:35,719 Speaker 1: as you are during the week over the weekend as well. 154 00:06:35,839 --> 00:06:37,359 Speaker 1: Sure you can have a little bit more of an 155 00:06:37,400 --> 00:06:39,520 Speaker 1: indulgence over the weekend, but if you're going to go 156 00:06:39,960 --> 00:06:42,080 Speaker 1: hard and fast Monday to Friday to be one hundred 157 00:06:42,080 --> 00:06:44,240 Speaker 1: percent clean, then you're going out a brunch on Saturday, 158 00:06:44,360 --> 00:06:46,680 Speaker 1: Then you're having a Saturday lunch wine cheese flattered with 159 00:06:46,720 --> 00:06:48,599 Speaker 1: the girls. Then you're having a Saturday night dinner with 160 00:06:48,600 --> 00:06:51,559 Speaker 1: your partner. Then Sunday night you're having brunch with friends, 161 00:06:51,600 --> 00:06:53,600 Speaker 1: and you're having some Sunday Ava drinks, and you're having 162 00:06:53,640 --> 00:06:56,320 Speaker 1: a bit of pizza. Around out the weekend, you're far, 163 00:06:56,480 --> 00:06:59,040 Speaker 1: far far over doing it. You just don't have the budget, 164 00:06:59,160 --> 00:07:02,120 Speaker 1: so you have to be consistent over the weekend like 165 00:07:02,200 --> 00:07:04,680 Speaker 1: you are during the week. And my final tip Susie 166 00:07:04,800 --> 00:07:08,039 Speaker 1: is around planning. The hunger, particularly when you're trying to 167 00:07:08,080 --> 00:07:10,320 Speaker 1: lose weight, can be a real thing, particularly if you're 168 00:07:10,320 --> 00:07:12,600 Speaker 1: doing a lot of exercise. So if you haven't planned 169 00:07:12,640 --> 00:07:14,600 Speaker 1: out your meals, if you don't know what you're gonna have, 170 00:07:14,960 --> 00:07:17,200 Speaker 1: you need to get to say midday or one pm, 171 00:07:17,440 --> 00:07:21,200 Speaker 1: be starving, start opening the fridge and the pantry, and 172 00:07:21,240 --> 00:07:23,040 Speaker 1: all of the snacks are gonna look far better. So 173 00:07:23,040 --> 00:07:25,800 Speaker 1: you're gonna have snacks while you're making food, and then 174 00:07:25,840 --> 00:07:28,120 Speaker 1: you're cooking food, your snacksack sacking, and then your way 175 00:07:28,200 --> 00:07:30,240 Speaker 1: over down your calories for the day. So you need 176 00:07:30,280 --> 00:07:32,240 Speaker 1: to have a plan in terms of knowing exactly what 177 00:07:32,320 --> 00:07:34,720 Speaker 1: you're gonna have, well not exactly, but a rough idea 178 00:07:34,920 --> 00:07:37,160 Speaker 1: for lunch and then for dinner, and then same deal 179 00:07:37,200 --> 00:07:39,120 Speaker 1: with even doing a little bit of meal prep, like 180 00:07:39,320 --> 00:07:41,320 Speaker 1: you don't have to prep every single thing you eat, 181 00:07:41,360 --> 00:07:43,280 Speaker 1: but at least you know, give yourself an option. When 182 00:07:43,320 --> 00:07:45,600 Speaker 1: you're cooking dinner, make a double portion so then you 183 00:07:45,600 --> 00:07:47,480 Speaker 1: don't have to cook the next night. Or if you're making, 184 00:07:47,880 --> 00:07:50,920 Speaker 1: say I don't know, some chicken salads for lunch batch, 185 00:07:50,960 --> 00:07:53,240 Speaker 1: cook the chickens. You've got enough for three or four days, 186 00:07:53,240 --> 00:07:55,160 Speaker 1: so lunch is like planned for three days in a row, 187 00:07:55,280 --> 00:07:57,040 Speaker 1: and then choose something else to have, but have an 188 00:07:57,080 --> 00:07:59,480 Speaker 1: idea in mind, so you're not getting to lunch or 189 00:07:59,480 --> 00:08:02,520 Speaker 1: dinner time being starving, having to think about it, having 190 00:08:02,560 --> 00:08:04,760 Speaker 1: to cook it, because you're gonna over it. You're gonna 191 00:08:04,760 --> 00:08:06,560 Speaker 1: snack while you're doing that. If you get to the 192 00:08:06,600 --> 00:08:08,400 Speaker 1: part of the meal, like if you get to lunch 193 00:08:08,440 --> 00:08:10,840 Speaker 1: or dinner and you're starving going into that, you want 194 00:08:10,840 --> 00:08:13,320 Speaker 1: to be really hungry or you know, ready for food 195 00:08:13,440 --> 00:08:15,240 Speaker 1: and then basically be able to heat it up and 196 00:08:15,240 --> 00:08:17,680 Speaker 1: have it ready. If you then have to plan something, 197 00:08:17,800 --> 00:08:20,120 Speaker 1: go grab some groceries at the shops and then come 198 00:08:20,160 --> 00:08:22,560 Speaker 1: home and then cook it. That's an hour process in itself, 199 00:08:22,600 --> 00:08:25,240 Speaker 1: and I guarantee you the snacks at the shops during 200 00:08:25,280 --> 00:08:27,560 Speaker 1: the pantry are going to be far too tempting. So 201 00:08:27,920 --> 00:08:30,280 Speaker 1: lots of little tips and tricks to get us started 202 00:08:30,360 --> 00:08:32,800 Speaker 1: when it comes to fat loss. But we're moving on 203 00:08:32,880 --> 00:08:34,800 Speaker 1: to some ice cream, which might seem a little bit 204 00:08:34,840 --> 00:08:36,320 Speaker 1: cruel if you you got fat loss on the brain. 205 00:08:36,400 --> 00:08:39,640 Speaker 1: Now we're talking about ice cream, but these can absolutely 206 00:08:39,679 --> 00:08:42,480 Speaker 1: fit in any healthy eating plan or fat loss plan. 207 00:08:42,559 --> 00:08:44,840 Speaker 1: They are my absolute favorite things at the moment, Susane. 208 00:08:44,840 --> 00:08:47,199 Speaker 1: You know, I don't say that lightly. They the Coals 209 00:08:47,400 --> 00:08:50,599 Speaker 1: little mini Vienna ice cream sticks. So they retail for 210 00:08:50,679 --> 00:08:53,280 Speaker 1: six dollars at Coals, and there's five per packet, so 211 00:08:53,520 --> 00:08:55,440 Speaker 1: you might think las six dollars, you know, is a 212 00:08:55,440 --> 00:08:57,400 Speaker 1: bit expensive, but there's five in there, so there are 213 00:08:57,400 --> 00:09:00,880 Speaker 1: a dollar twenty per stick, So really with affordable. When 214 00:09:00,880 --> 00:09:02,839 Speaker 1: if you took out the family, it took the family 215 00:09:02,840 --> 00:09:05,719 Speaker 1: out for gelato, you're probably paying five, six, seven, eight 216 00:09:05,760 --> 00:09:08,880 Speaker 1: dollars if it's good quality stuff per scoop. These little 217 00:09:08,880 --> 00:09:12,520 Speaker 1: Minibiena sticks, they're portion controlled, which is amazing, and they're 218 00:09:12,520 --> 00:09:15,120 Speaker 1: a dollar twenty, like you actually can't beat that, Susie, 219 00:09:15,400 --> 00:09:19,400 Speaker 1: And they're really really low calorie, but they taste amazing. 220 00:09:19,480 --> 00:09:22,560 Speaker 1: I'm obsessed with the mint ones. I had this conversation 221 00:09:22,600 --> 00:09:24,800 Speaker 1: with my sister. There's a mint of vanilla and a caramel, 222 00:09:25,000 --> 00:09:26,800 Speaker 1: and she didn't like the caramel. She thought it kind 223 00:09:26,800 --> 00:09:29,040 Speaker 1: of had that like faky caramel kind of taste. I 224 00:09:29,040 --> 00:09:31,079 Speaker 1: actually didn't mind the caramel, but I must say I 225 00:09:31,120 --> 00:09:34,000 Speaker 1: haven't tried the vanilla, just because I'm completely obsessed with 226 00:09:34,000 --> 00:09:35,400 Speaker 1: the mint and I can't go past and I have 227 00:09:35,440 --> 00:09:38,080 Speaker 1: one nearly every single night. I'm just obsessed, Susie. So 228 00:09:38,200 --> 00:09:41,040 Speaker 1: per serving, they're three hundred and twenty eight killer jewel, 229 00:09:41,080 --> 00:09:44,680 Speaker 1: so they're roughly about eighty to ninety calories per little 230 00:09:44,679 --> 00:09:47,679 Speaker 1: mini stick, one point six grams of protein, nine grams 231 00:09:47,720 --> 00:09:50,320 Speaker 1: of carbs, eight point seven grams of sugar, which people 232 00:09:50,320 --> 00:09:52,560 Speaker 1: will say, oh, it's high sugar. Of course, it's high sugar. 233 00:09:52,600 --> 00:09:54,760 Speaker 1: It's ice cream. Like I'm not, We're not kidding around here. 234 00:09:54,760 --> 00:09:56,720 Speaker 1: It's ice cream, right, So it is what it is. 235 00:09:56,880 --> 00:10:00,240 Speaker 1: It's delicious, it's Porschen controlled, it's pretty budget friendly, and 236 00:10:00,240 --> 00:10:04,480 Speaker 1: there's three point nine grams of fat perserve, and interestingly 237 00:10:04,520 --> 00:10:06,560 Speaker 1: there's a small amount of dietary fiber in there as well, 238 00:10:06,679 --> 00:10:09,040 Speaker 1: so they get the tick of approval from me, Susie. 239 00:10:09,040 --> 00:10:11,680 Speaker 1: They're just they're fabulous. They're you know, for adults, they're 240 00:10:11,679 --> 00:10:15,160 Speaker 1: for children therefore anybody. Really, they're just they're so good. 241 00:10:15,200 --> 00:10:16,600 Speaker 1: Have you tried them, I'm just obsessed. 242 00:10:16,880 --> 00:10:19,160 Speaker 2: I haven't tried them, but a client of might introduce 243 00:10:19,200 --> 00:10:20,840 Speaker 2: me to them. Actually, one of my clients in Brisbane 244 00:10:20,920 --> 00:10:23,160 Speaker 2: kept talking about how they're having these van Neetta sticks 245 00:10:23,160 --> 00:10:25,160 Speaker 2: and I was like, what, like, I haven't heard them, 246 00:10:25,200 --> 00:10:27,439 Speaker 2: and they're like oh, I said, oh, well, I've never 247 00:10:27,480 --> 00:10:30,240 Speaker 2: seen Vanetta on a stick and they're like, no, definitely 248 00:10:30,320 --> 00:10:33,000 Speaker 2: Vanetta sticks. Anyway, Finally I tracked them down to Coals 249 00:10:33,040 --> 00:10:34,839 Speaker 2: and yeah, there's quite a few varieties, and I've bought 250 00:10:34,880 --> 00:10:37,280 Speaker 2: them a few times. My little boys quite like a 251 00:10:37,320 --> 00:10:39,480 Speaker 2: little dessert, so I've bought them for those because for 252 00:10:39,520 --> 00:10:41,880 Speaker 2: that same reason, their budget friendly because you get the 253 00:10:41,880 --> 00:10:44,440 Speaker 2: box often on sale. It coals five dollars. That's pretty 254 00:10:44,480 --> 00:10:47,199 Speaker 2: good compared to like those tubs. Or if we take 255 00:10:47,240 --> 00:10:49,240 Speaker 2: the kids to the club on a Friday after soccer 256 00:10:49,559 --> 00:10:51,120 Speaker 2: and we buy them in ice cream, it cost me 257 00:10:51,160 --> 00:10:53,000 Speaker 2: twenty dollars for the four kids, and some of the 258 00:10:53,160 --> 00:10:55,480 Speaker 2: times it's just a color po So you're right, like, 259 00:10:55,520 --> 00:10:57,800 Speaker 2: I think they're great. I think anything portion and calorie 260 00:10:57,800 --> 00:11:01,120 Speaker 2: controlled fantastic. Usually factory you know, one hundred cow sort 261 00:11:01,120 --> 00:11:03,640 Speaker 2: of sweet treat after dinner, and yeah, I think if 262 00:11:03,640 --> 00:11:05,680 Speaker 2: you're an ice cream fan, you can't go wrong with that. 263 00:11:05,720 --> 00:11:07,960 Speaker 2: It's a nice portion control. It's got all the old 264 00:11:08,000 --> 00:11:10,720 Speaker 2: characteristics of the Viennetta, but if anyone who grew up 265 00:11:10,720 --> 00:11:13,040 Speaker 2: in the eighties, we're very familiar with and I you 266 00:11:13,080 --> 00:11:15,800 Speaker 2: know again, credit where credits due, where supermarkets are doing 267 00:11:15,800 --> 00:11:18,920 Speaker 2: good things like that. It's fantastic initiative and big thumbs 268 00:11:18,960 --> 00:11:20,439 Speaker 2: up for me too. I think it's a great portion 269 00:11:20,520 --> 00:11:21,160 Speaker 2: control treat. 270 00:11:21,800 --> 00:11:22,199 Speaker 1: All right. 271 00:11:22,280 --> 00:11:23,920 Speaker 2: Well, our final segment of the week we like to 272 00:11:23,920 --> 00:11:26,120 Speaker 2: share with our listeners what we're cooking, and this week 273 00:11:26,160 --> 00:11:29,760 Speaker 2: on our Sunday episode, we spoke about sweet using tin 274 00:11:29,840 --> 00:11:32,480 Speaker 2: salmon or tin fish to make patties as a budget 275 00:11:32,480 --> 00:11:34,679 Speaker 2: friendly recipe. And I promised you I would share one 276 00:11:34,679 --> 00:11:37,400 Speaker 2: of my favorite recipes, and I have I reckon. I've 277 00:11:37,400 --> 00:11:39,800 Speaker 2: made this recipe twenty years. It's been doing the rounds 278 00:11:39,800 --> 00:11:42,760 Speaker 2: in MA nutrition clients. But it's so easily and it's 279 00:11:42,800 --> 00:11:46,240 Speaker 2: like literally some sweet potato frozen peas a tin. Now, 280 00:11:46,320 --> 00:11:48,319 Speaker 2: this is just a small tin because I've done it 281 00:11:48,360 --> 00:11:50,959 Speaker 2: per serve, but you would certainly use the larger tins. 282 00:11:51,120 --> 00:11:52,800 Speaker 2: So if you were cooking for two, you would use 283 00:11:52,920 --> 00:11:55,160 Speaker 2: the sort of one eighty five size, and if you're 284 00:11:55,200 --> 00:11:56,839 Speaker 2: looking for a family, use you the big four to 285 00:11:56,880 --> 00:12:00,079 Speaker 2: twenty five grams half a cup of breadcrumbs, So you 286 00:12:00,080 --> 00:12:02,079 Speaker 2: could either do you know good quality bread that you've 287 00:12:02,080 --> 00:12:04,040 Speaker 2: blitzed it at home? You could do gluten free if 288 00:12:04,080 --> 00:12:06,720 Speaker 2: you need the recipe to be gluten free, certainly use 289 00:12:06,760 --> 00:12:09,280 Speaker 2: a whole meal crumb if you're buying one, an egg, 290 00:12:09,679 --> 00:12:12,320 Speaker 2: some green onions, some extra virgin olive oil. For cooking. 291 00:12:12,360 --> 00:12:14,800 Speaker 2: You could absolutely make these in the deep fryer. So 292 00:12:14,840 --> 00:12:17,760 Speaker 2: you mix them together and pop them in the deep 293 00:12:17,800 --> 00:12:20,320 Speaker 2: fryer and they're just delicious, you know. They're so simple, 294 00:12:20,520 --> 00:12:23,120 Speaker 2: very clean ingredient list and I usually have mine with salad. 295 00:12:23,520 --> 00:12:25,280 Speaker 2: They make you a great lunch. They've got a perfect 296 00:12:25,320 --> 00:12:27,600 Speaker 2: mix of carbon protein thanks to all of the salmon, 297 00:12:27,640 --> 00:12:29,600 Speaker 2: which of course is very high in a Mega three fat, 298 00:12:30,280 --> 00:12:31,760 Speaker 2: as well as a little bit of carb thanks to 299 00:12:32,000 --> 00:12:34,080 Speaker 2: the bread crumb and the sweet potato. You're getting some 300 00:12:34,120 --> 00:12:37,160 Speaker 2: extra veggie served in there from the frozen peas. And 301 00:12:37,360 --> 00:12:38,680 Speaker 2: it's a really light recipe. 302 00:12:38,760 --> 00:12:38,920 Speaker 1: You know. 303 00:12:38,960 --> 00:12:42,440 Speaker 2: It's delicious but also low calories. So yeah, we'll pop 304 00:12:42,480 --> 00:12:45,480 Speaker 2: that up on our Instagram page. And yeah, great for 305 00:12:45,559 --> 00:12:47,000 Speaker 2: budgets and also great for nutrition. 306 00:12:47,600 --> 00:12:50,400 Speaker 1: Sounds delicious, Thank you, Susie. Well. That brings us to 307 00:12:50,440 --> 00:12:53,560 Speaker 1: the end of the Nutrition Cat podcast For another midweek 308 00:12:53,760 --> 00:12:56,880 Speaker 1: Motivational Wednesday episode. We do hope that it was motivating 309 00:12:56,880 --> 00:12:58,200 Speaker 1: for you, So we'd love if you can share our 310 00:12:58,200 --> 00:13:01,040 Speaker 1: podcasts with your family and friends, particularly if there was 311 00:13:01,440 --> 00:13:03,880 Speaker 1: a special segment that we talked about lately that you 312 00:13:03,960 --> 00:13:06,480 Speaker 1: think somebody would really benefit from. We would love if 313 00:13:06,480 --> 00:13:08,319 Speaker 1: you could share us and send us on. But also 314 00:13:08,360 --> 00:13:10,839 Speaker 1: don't forget we have our brand new snacking guide, because 315 00:13:10,960 --> 00:13:13,640 Speaker 1: let's be honest, who doesn't love to snack. It's available 316 00:13:13,640 --> 00:13:15,959 Speaker 1: on the nutritioncatch dot com. It's nearly one hundred and 317 00:13:16,040 --> 00:13:19,760 Speaker 1: thirty pages full of educational, knowledge based things to teach 318 00:13:19,760 --> 00:13:21,719 Speaker 1: you when to snack, how to snack, do you need 319 00:13:21,720 --> 00:13:23,800 Speaker 1: to snack, what are the best types of snacks? And 320 00:13:23,920 --> 00:13:26,600 Speaker 1: of course we go through all of the Aussie supermarkets 321 00:13:26,600 --> 00:13:28,560 Speaker 1: and find the best types of snack for you and 322 00:13:28,600 --> 00:13:31,520 Speaker 1: your family. We've broken it down into different categories. If 323 00:13:31,559 --> 00:13:34,440 Speaker 1: you're active, if you're trying to lose weight category for kids, 324 00:13:34,520 --> 00:13:37,720 Speaker 1: there's a gluten free category. There's also plant based categories 325 00:13:37,720 --> 00:13:40,400 Speaker 1: as well. There's a high calcium category. It's full of 326 00:13:40,480 --> 00:13:43,800 Speaker 1: tons of amazing options for you and the family. So 327 00:13:44,040 --> 00:13:47,080 Speaker 1: check out the nutritioncouch dot com our website and then 328 00:13:47,080 --> 00:13:49,320 Speaker 1: head to the shop page, and the new Snacking guide 329 00:13:49,360 --> 00:13:51,480 Speaker 1: is on there and we'll catch you guys in it 330 00:13:51,559 --> 00:13:52,559 Speaker 1: next week's episode. 331 00:13:52,720 --> 00:14:04,000 Speaker 2: Have a great week.