1 00:00:00,840 --> 00:00:03,880 Speaker 1: Hi, I'm Leanne Wood and I'm Susie Burrow and welcome 2 00:00:03,920 --> 00:00:06,760 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:06,760 --> 00:00:10,079 Speaker 1: Austray's leading dieticians, bringing you everything that is new in 4 00:00:10,119 --> 00:00:13,480 Speaker 1: the world of nutrition, diets and good food. On the 5 00:00:13,560 --> 00:00:17,320 Speaker 1: Nutrition Couch Today the Five Factor Diet, the latest Hollywood 6 00:00:17,360 --> 00:00:20,120 Speaker 1: diet that helped Katie Perry get back into shape. Should 7 00:00:20,160 --> 00:00:23,560 Speaker 1: we be doing it and feeling bloaded? Simple tips to 8 00:00:23,600 --> 00:00:26,400 Speaker 1: get your digestion back on track. There's a new brand 9 00:00:26,400 --> 00:00:28,440 Speaker 1: of tuna out and one of the most common nutrition 10 00:00:28,600 --> 00:00:31,040 Speaker 1: questions we asked, how do we get rid of those 11 00:00:31,160 --> 00:00:35,560 Speaker 1: nighttime snacks and munching? How to take control back? But first, Susie, 12 00:00:35,600 --> 00:00:36,400 Speaker 1: how's your week been? 13 00:00:36,800 --> 00:00:39,120 Speaker 2: Highly Anne, Well, it's getting a bit chilly down here 14 00:00:39,159 --> 00:00:43,720 Speaker 2: in Sydney. The days are noticeably shorter, so I've done 15 00:00:43,760 --> 00:00:46,200 Speaker 2: a little bit of winter shopping, which you probably don't 16 00:00:46,240 --> 00:00:48,040 Speaker 2: even really need to do because you're in. 17 00:00:48,040 --> 00:00:49,960 Speaker 3: Study it's Brisbane. 18 00:00:50,040 --> 00:00:52,120 Speaker 2: But I've also noticed with my clients a lot of 19 00:00:52,120 --> 00:00:54,640 Speaker 2: them are getting a little bit slack in the morning, 20 00:00:54,960 --> 00:00:57,200 Speaker 2: not getting up for their classes. So I think if 21 00:00:57,240 --> 00:00:59,480 Speaker 2: you are someone who is not a morning person, when 22 00:00:59,520 --> 00:01:02,040 Speaker 2: it's bitch and a bit dark. It's a great time 23 00:01:02,080 --> 00:01:05,160 Speaker 2: of you to reassess your workouts and perhaps commit to 24 00:01:05,200 --> 00:01:08,840 Speaker 2: an upcoming event, or enroll in a new program, or 25 00:01:08,880 --> 00:01:10,800 Speaker 2: team up with a friend, just to make sure that 26 00:01:10,880 --> 00:01:14,040 Speaker 2: you maintain those levels of activity, because if we suddenly 27 00:01:14,120 --> 00:01:16,959 Speaker 2: reduce activity right through mage in July August, you know 28 00:01:17,040 --> 00:01:19,680 Speaker 2: that translates into some serious kilo creep over winter. 29 00:01:19,880 --> 00:01:20,959 Speaker 3: So you heard it here. 30 00:01:21,000 --> 00:01:23,560 Speaker 2: First, it's time to get things on track with your 31 00:01:23,600 --> 00:01:26,319 Speaker 2: exercise program now that the temperatures are dropping. 32 00:01:26,720 --> 00:01:28,959 Speaker 1: And even just some simple lunchtime steps if you're not 33 00:01:29,000 --> 00:01:30,880 Speaker 1: someone who likes getting up in the middle of winter 34 00:01:30,920 --> 00:01:33,319 Speaker 1: at the crack of dawn, which I definitely don't, Susie, 35 00:01:33,720 --> 00:01:36,440 Speaker 1: some simple steps during your lunch break, or you know, 36 00:01:36,760 --> 00:01:39,320 Speaker 1: taking an earlier bus stops you're walking one extra bus 37 00:01:39,360 --> 00:01:41,160 Speaker 1: stop can just be some really simple ways to get 38 00:01:41,160 --> 00:01:43,520 Speaker 1: some extra activity in if we're going to drop those 39 00:01:43,520 --> 00:01:45,880 Speaker 1: early morning gym sessions, which we do not blame you 40 00:01:46,000 --> 00:01:51,360 Speaker 1: at all. And then what is trending in the media 41 00:01:51,400 --> 00:01:53,360 Speaker 1: this week, Susie, have you got a great trending topic 42 00:01:53,400 --> 00:01:53,680 Speaker 1: for us? 43 00:01:53,720 --> 00:01:54,360 Speaker 3: What are you hearing? 44 00:01:55,040 --> 00:01:57,480 Speaker 2: We don't tend to like diets very much, you know, 45 00:01:57,560 --> 00:02:00,440 Speaker 2: restrictive diets people don't like hearing about, and we know 46 00:02:00,480 --> 00:02:03,520 Speaker 2: that they're very rarely successful long term. But you know, 47 00:02:03,560 --> 00:02:04,880 Speaker 2: we have to pay a little bit of attention when 48 00:02:05,000 --> 00:02:07,360 Speaker 2: new diets out there, and one that I noticed this 49 00:02:07,440 --> 00:02:09,840 Speaker 2: week getting quite a lot of attention was called the 50 00:02:09,880 --> 00:02:13,600 Speaker 2: five Factor diet. Now, this is, yes, the diet that 51 00:02:13,760 --> 00:02:17,640 Speaker 2: Katie Perry apparently has used to get her post baby body. 52 00:02:18,120 --> 00:02:20,080 Speaker 2: And it's a bit novel, you know, I quite like it. 53 00:02:20,080 --> 00:02:23,640 Speaker 2: It requires you to have five meals per day, and 54 00:02:23,720 --> 00:02:26,920 Speaker 2: those meals have to contain five components. So the components 55 00:02:26,919 --> 00:02:31,079 Speaker 2: have some fiber, some good quality carbohydrate, a certain amount 56 00:02:31,120 --> 00:02:34,200 Speaker 2: of protein, a sugar free beverage. I think it's a 57 00:02:34,280 --> 00:02:37,679 Speaker 2: vegetable as the fifth factor. And then the exercise component 58 00:02:37,800 --> 00:02:41,359 Speaker 2: is five different exercises completed for five minutes, so a 59 00:02:41,400 --> 00:02:44,520 Speaker 2: total of twenty five minutes of exercise per day. Now, 60 00:02:44,800 --> 00:02:47,440 Speaker 2: I think it's quite quirky and quite smart. You know, 61 00:02:47,480 --> 00:02:49,920 Speaker 2: it's fairly simple in the sense that it's about all 62 00:02:49,919 --> 00:02:52,520 Speaker 2: the fives, and compared to some of the diets that 63 00:02:52,560 --> 00:02:55,160 Speaker 2: we see, which can be you know, ranging from juice 64 00:02:55,240 --> 00:02:59,720 Speaker 2: fasts to shakes to really extreme programs. Nutritionally, I think 65 00:02:59,760 --> 00:03:02,639 Speaker 2: it's not too bad. It's just that it requires probably 66 00:03:02,639 --> 00:03:06,320 Speaker 2: a fair amount of preparation to create those meals. 67 00:03:06,600 --> 00:03:08,680 Speaker 1: It's definitely not overly restrictive like some of the other 68 00:03:08,680 --> 00:03:09,679 Speaker 1: ones we've seen and heard. 69 00:03:10,040 --> 00:03:12,000 Speaker 2: Is it one hundred percent? You know, first of all, 70 00:03:12,040 --> 00:03:13,480 Speaker 2: there's plenty of regular meals. 71 00:03:13,520 --> 00:03:13,720 Speaker 1: You know. 72 00:03:13,760 --> 00:03:16,360 Speaker 2: One of the issues with diets, as you know well, 73 00:03:16,960 --> 00:03:19,079 Speaker 2: is people get really hungry and then they tend to 74 00:03:19,120 --> 00:03:21,320 Speaker 2: binge eat after they're feeling restricted. So I think with 75 00:03:21,400 --> 00:03:24,120 Speaker 2: five meals a day. But one thing I did think 76 00:03:24,880 --> 00:03:27,000 Speaker 2: was that creating those kind of meals would be a 77 00:03:27,040 --> 00:03:29,200 Speaker 2: little bit tricky, Like I didn't even know what kind 78 00:03:29,240 --> 00:03:31,760 Speaker 2: of meal would fit that profile. Can you think of 79 00:03:31,840 --> 00:03:32,920 Speaker 2: what that mix would be. 80 00:03:33,000 --> 00:03:34,600 Speaker 3: It's like, oh, it's simple, you know. 81 00:03:34,639 --> 00:03:37,800 Speaker 1: It would be like chicken, quinoa, broccoli, maybe a serve 82 00:03:37,840 --> 00:03:39,440 Speaker 1: of fat, I think that's one of the components, a 83 00:03:39,480 --> 00:03:43,000 Speaker 1: little bit of avocado and agreeing to hear something would 84 00:03:43,000 --> 00:03:45,240 Speaker 1: be a sugar free beverage. So I think that I 85 00:03:45,280 --> 00:03:47,880 Speaker 1: think that it's fine and it seems pretty simple. But 86 00:03:47,960 --> 00:03:49,920 Speaker 1: I also think that boredom might be a factor for 87 00:03:49,960 --> 00:03:52,360 Speaker 1: some people because you couldn't fit I don't know, something 88 00:03:52,440 --> 00:03:54,720 Speaker 1: like tacos or nacho's or something into that. I don't 89 00:03:54,720 --> 00:03:56,160 Speaker 1: know how burger is it going to fit into that, 90 00:03:56,200 --> 00:03:57,720 Speaker 1: because you know, by the time you just looking at 91 00:03:57,760 --> 00:04:00,800 Speaker 1: the burger bun, you're over a carbon out anyway, and 92 00:04:00,840 --> 00:04:02,480 Speaker 1: then if you wanted to add price so that don't 93 00:04:02,480 --> 00:04:03,520 Speaker 1: even think about a susie. 94 00:04:04,600 --> 00:04:06,600 Speaker 2: I think if you looked at what's going on nutritionally, 95 00:04:06,600 --> 00:04:09,440 Speaker 2: you right, it's slightly lowering carbohydrate. It's probably thirty to 96 00:04:09,440 --> 00:04:13,280 Speaker 2: forty percent carbohydrate working off one carb per meal, not 97 00:04:13,320 --> 00:04:16,200 Speaker 2: dissimilar to the zone. I think it would suit a 98 00:04:16,279 --> 00:04:19,679 Speaker 2: celebrity who had a full time chef to prepare those meals, 99 00:04:19,760 --> 00:04:23,520 Speaker 2: which I would say probably Katie Perry probably has. For 100 00:04:23,560 --> 00:04:26,960 Speaker 2: the average person, I think not only getting that balance right, 101 00:04:27,000 --> 00:04:29,279 Speaker 2: but actually preparing that number of meals, like I have 102 00:04:29,320 --> 00:04:31,840 Speaker 2: trouble trying to get my clients to prepare one meal. 103 00:04:32,200 --> 00:04:34,720 Speaker 2: But the exercise isn't too intensive. I think that you'll 104 00:04:34,720 --> 00:04:36,760 Speaker 2: get results if you can do it for any extended 105 00:04:36,800 --> 00:04:39,880 Speaker 2: period of time. As far as diets go, I think 106 00:04:39,920 --> 00:04:42,640 Speaker 2: it's reasonably safe compared to some of the ones we see. 107 00:04:42,760 --> 00:04:44,320 Speaker 3: But as I said, perhaps just a little. 108 00:04:44,080 --> 00:04:47,960 Speaker 2: Bit labor intensive long long term, and you know, we 109 00:04:48,040 --> 00:04:50,400 Speaker 2: never know actually how long the celebrities do. 110 00:04:50,400 --> 00:04:52,800 Speaker 3: It for or if in fact they even do it 111 00:04:52,839 --> 00:04:53,440 Speaker 3: at all, and. 112 00:04:53,320 --> 00:04:56,080 Speaker 1: What else they're doing on the side intent maybe some 113 00:04:56,080 --> 00:05:00,320 Speaker 1: plastic surgery, who knows. But it was designed by a 114 00:05:00,400 --> 00:05:02,440 Speaker 1: nutrition's and a personal trainer, so it's not like it 115 00:05:02,480 --> 00:05:05,040 Speaker 1: was a celebrity design diet, so you know, at least 116 00:05:05,040 --> 00:05:07,440 Speaker 1: he's got some qualifications to back it up as well. 117 00:05:07,560 --> 00:05:09,839 Speaker 2: That's true, And I think the other standout thing is 118 00:05:09,880 --> 00:05:11,880 Speaker 2: that it's all well and good if you're preparing food 119 00:05:11,920 --> 00:05:13,360 Speaker 2: at home and eating at home all the time. But 120 00:05:13,480 --> 00:05:16,000 Speaker 2: let's be honest, I think the statistics in Australia are 121 00:05:16,040 --> 00:05:18,840 Speaker 2: the thirty percent of the calories are consumed away from 122 00:05:18,839 --> 00:05:22,400 Speaker 2: the home. So if you are trying to replicate that 123 00:05:22,440 --> 00:05:24,200 Speaker 2: meal in a food caught or cafe, it's going to 124 00:05:24,200 --> 00:05:27,000 Speaker 2: be really difficult because it would be like one small 125 00:05:27,080 --> 00:05:31,440 Speaker 2: size of toast with one egg a sliver of avocado. 126 00:05:31,960 --> 00:05:34,240 Speaker 2: The toast would have to be whole grain or whole meat, 127 00:05:34,240 --> 00:05:37,159 Speaker 2: no butter and no better. And then you would also 128 00:05:37,200 --> 00:05:39,039 Speaker 2: then have to have a herbal tea with it, forget 129 00:05:39,080 --> 00:05:39,599 Speaker 2: your coffee. 130 00:05:39,720 --> 00:05:41,520 Speaker 3: So you know, a little bit more technical. 131 00:05:41,560 --> 00:05:43,760 Speaker 2: If you're eating out regularly, so even if you could 132 00:05:43,800 --> 00:05:45,480 Speaker 2: maintain it for the first half of the week, it's 133 00:05:45,480 --> 00:05:47,320 Speaker 2: going to be tricky when it comes to Sunday brunch. 134 00:05:47,400 --> 00:05:49,680 Speaker 1: Yeah, and there's definitely no mention of alcohol. And you know, 135 00:05:50,600 --> 00:05:52,440 Speaker 1: I think a glass of wine on a Friday or 136 00:05:52,480 --> 00:05:54,360 Speaker 1: a Saturday and susy is one of my favorite things. 137 00:05:54,360 --> 00:05:56,080 Speaker 1: I don't do it every weekend, but it definitely is 138 00:05:56,120 --> 00:05:57,400 Speaker 1: something that I wouldn't want to give up for a 139 00:05:57,480 --> 00:05:59,960 Speaker 1: full you know, eight weeks, twelve weeks or something like that. 140 00:06:00,240 --> 00:06:02,080 Speaker 2: Well, that's the thing with these dips, they don't factor 141 00:06:02,080 --> 00:06:04,640 Speaker 2: that in. When I'm modeling for clients, I always factory 142 00:06:04,640 --> 00:06:06,760 Speaker 2: in a meal or two off a week. Now, as 143 00:06:06,800 --> 00:06:08,720 Speaker 2: I remind clients, that's not a day. 144 00:06:08,480 --> 00:06:10,680 Speaker 1: Off, it's one meal or a cheat weekend. 145 00:06:10,720 --> 00:06:12,600 Speaker 3: And that cheat weekend allows you if. 146 00:06:12,520 --> 00:06:14,720 Speaker 2: You have, you know, a few drinks or but there's 147 00:06:14,800 --> 00:06:18,080 Speaker 2: off very little room to move in that space there. 148 00:06:18,120 --> 00:06:19,839 Speaker 3: What do you do? Do you let them? 149 00:06:20,040 --> 00:06:22,560 Speaker 1: Let the absolutely I call them soul foods. So I say, 150 00:06:22,560 --> 00:06:24,240 Speaker 1: you know, what are your favorite things? In the entire words? 151 00:06:24,240 --> 00:06:26,279 Speaker 1: You want a glass of wine? Fabulous? We're not going 152 00:06:26,360 --> 00:06:28,640 Speaker 1: to have wine, chips, cheese and chocolate though, you know, 153 00:06:28,640 --> 00:06:30,560 Speaker 1: you're gonna pick one or two things that you want 154 00:06:30,600 --> 00:06:32,880 Speaker 1: the most on any given day and we'll work that 155 00:06:32,960 --> 00:06:35,360 Speaker 1: in for you. So it's really just that trade off 156 00:06:35,400 --> 00:06:37,840 Speaker 1: between you know, really choosing the one thing they want 157 00:06:37,839 --> 00:06:39,640 Speaker 1: that day, then knowing that they can have a little 158 00:06:39,680 --> 00:06:41,440 Speaker 1: bit more later in the week or a couple of 159 00:06:41,520 --> 00:06:43,800 Speaker 1: days or something. Not kind of that all or nothing 160 00:06:43,839 --> 00:06:45,640 Speaker 1: approach a lot of people go to on the weekend 161 00:06:45,760 --> 00:06:47,440 Speaker 1: is like, you know, they right off the weekend, it's 162 00:06:47,480 --> 00:06:49,920 Speaker 1: a full cheat weekend. They get back on track by Monday, 163 00:06:49,920 --> 00:06:52,279 Speaker 1: but the damage is already done, so. 164 00:06:51,880 --> 00:06:53,560 Speaker 3: They kind of on or off the program. 165 00:06:53,760 --> 00:06:55,279 Speaker 1: Yeah, I like to build it in. You know, if 166 00:06:55,320 --> 00:06:57,040 Speaker 1: they want some chocolate on a Tuesday, that's cool. If 167 00:06:57,040 --> 00:06:58,560 Speaker 1: they want a glass of one on a Thursday, that 168 00:06:58,600 --> 00:06:59,760 Speaker 1: can fit. If they want some ice cream and a 169 00:06:59,760 --> 00:07:02,280 Speaker 1: sat that's cool too. So we're picking you know, one 170 00:07:02,360 --> 00:07:04,640 Speaker 1: or two sole foods, not everything all at once. 171 00:07:05,200 --> 00:07:05,760 Speaker 3: I like that. 172 00:07:05,800 --> 00:07:08,520 Speaker 2: So overall, the five factor diet, if you see it, 173 00:07:08,560 --> 00:07:10,720 Speaker 2: I think it's reasonably sound compared to some of the 174 00:07:10,720 --> 00:07:13,240 Speaker 2: ones that are out there. A bit labor intensive, yes, 175 00:07:13,320 --> 00:07:15,119 Speaker 2: twenty five minutes of training, that's quite nice. 176 00:07:15,240 --> 00:07:16,160 Speaker 3: Yeah, it's not too bad. 177 00:07:16,560 --> 00:07:19,040 Speaker 2: So you know, there's far worse out there, and not 178 00:07:19,080 --> 00:07:20,720 Speaker 2: too bad a review in general. 179 00:07:20,840 --> 00:07:22,160 Speaker 1: Yeah, and I think you know, at the end of 180 00:07:22,200 --> 00:07:23,880 Speaker 1: the day, any diet works as long as you can 181 00:07:23,880 --> 00:07:25,280 Speaker 1: stick to it. So if you read them and you 182 00:07:25,360 --> 00:07:28,480 Speaker 1: think absolutely not, then it's not even probably something worth 183 00:07:28,520 --> 00:07:31,120 Speaker 1: even considering, because if you can't maintain it, you're not 184 00:07:31,160 --> 00:07:32,800 Speaker 1: going to get those results. You're not going to maintain 185 00:07:32,840 --> 00:07:35,160 Speaker 1: the results that you do get within those four weeks 186 00:07:35,160 --> 00:07:37,240 Speaker 1: if you just revert back to your old behaviors. So 187 00:07:37,280 --> 00:07:39,320 Speaker 1: whatever you do choose in terms of it eating pattern, 188 00:07:39,360 --> 00:07:41,720 Speaker 1: it has to be a lifestyle approach, not a diet. 189 00:07:42,040 --> 00:07:44,240 Speaker 2: And it's funny actually I had to write a piece 190 00:07:44,320 --> 00:07:48,239 Speaker 2: on the five top celebrity diets and the worst five, 191 00:07:48,440 --> 00:07:51,440 Speaker 2: and I actually put this in my top five among 192 00:07:51,560 --> 00:07:56,120 Speaker 2: with plant fasting because I thought that the principles were 193 00:07:56,160 --> 00:07:59,000 Speaker 2: quite strong. You know, it's not eliminating food groups or 194 00:07:59,040 --> 00:08:02,280 Speaker 2: anything like that about calories, which is nice, which is nice. 195 00:08:02,640 --> 00:08:05,120 Speaker 2: I more a whole food focus and it includes exercise, 196 00:08:05,160 --> 00:08:06,800 Speaker 2: So it was in my top five. But it is 197 00:08:06,800 --> 00:08:08,640 Speaker 2: competing against some pretty brutal. 198 00:08:08,520 --> 00:08:10,120 Speaker 1: Others a Metiterranean diet. 199 00:08:10,160 --> 00:08:12,560 Speaker 2: There's definitely some great out there you find that, but yeah, No, 200 00:08:12,640 --> 00:08:14,200 Speaker 2: compared to some other ones out there, I thought it 201 00:08:14,240 --> 00:08:15,480 Speaker 2: was on the better side. 202 00:08:15,520 --> 00:08:17,760 Speaker 3: So that was good. All right. 203 00:08:17,840 --> 00:08:21,480 Speaker 2: So with case study of the week, and I definitely 204 00:08:21,480 --> 00:08:23,320 Speaker 2: am asked this a lot, And you've had quite a 205 00:08:23,400 --> 00:08:27,440 Speaker 2: few inquiries about bloating and feeling discomfort in the tummy. 206 00:08:27,920 --> 00:08:29,880 Speaker 2: And I do wonder if it's because people are really 207 00:08:29,920 --> 00:08:32,240 Speaker 2: back at work now, it's after the holidays, we're sitting 208 00:08:32,280 --> 00:08:34,679 Speaker 2: a lot more. So that's my observation. That always tends 209 00:08:34,679 --> 00:08:38,200 Speaker 2: to play habit. But tell us about your experience with bloating. 210 00:08:38,400 --> 00:08:40,920 Speaker 1: Yeah, so we had I had a client this week, Susie. 211 00:08:41,120 --> 00:08:44,280 Speaker 1: First off, what we identified was just you know, living 212 00:08:44,400 --> 00:08:48,880 Speaker 1: in active wear, So wearing super tight yoga pants all 213 00:08:48,920 --> 00:08:51,520 Speaker 1: day long actually contributes to bloating as well. So I 214 00:08:51,559 --> 00:08:53,000 Speaker 1: find that for a lot of clients, if you're wearing 215 00:08:53,040 --> 00:08:54,920 Speaker 1: really restrictive clothing, or you go to the gym and 216 00:08:54,960 --> 00:08:56,679 Speaker 1: your gym tights maybe you didn't sweat too much, you 217 00:08:56,800 --> 00:08:58,760 Speaker 1: kind of hang around in them all day, wearing those 218 00:08:58,800 --> 00:09:01,679 Speaker 1: super tight likera around your stomach all day, particularly if 219 00:09:01,720 --> 00:09:03,599 Speaker 1: you're like you know, in a hormone or wig, or 220 00:09:03,640 --> 00:09:05,439 Speaker 1: you've got your period or something like that, it's only 221 00:09:05,440 --> 00:09:07,520 Speaker 1: going to make that bloating worse. So get out of 222 00:09:07,520 --> 00:09:10,120 Speaker 1: your type tights and get into some sweatpants. That's going 223 00:09:10,160 --> 00:09:12,120 Speaker 1: to help with bloating. We want things that are moving 224 00:09:12,160 --> 00:09:15,000 Speaker 1: through properly, Susie, So we want fiber, we want water, 225 00:09:15,080 --> 00:09:18,559 Speaker 1: and we want physical activity. So slowly increasing fiber can 226 00:09:18,600 --> 00:09:22,560 Speaker 1: be a really simple solution to get things moving properly through. Basically, so, 227 00:09:22,600 --> 00:09:25,040 Speaker 1: a lot of bloating is actually related to sluggish boughs 228 00:09:25,120 --> 00:09:27,559 Speaker 1: or even some constipation. And we know that with a 229 00:09:27,559 --> 00:09:30,719 Speaker 1: lot of constipation, people aren't drinking enough, they're not moving enough, 230 00:09:30,760 --> 00:09:33,360 Speaker 1: and they're simply not eating enough fiber for the majority 231 00:09:33,360 --> 00:09:35,920 Speaker 1: of people, not for every single person, but bloating has 232 00:09:35,960 --> 00:09:39,120 Speaker 1: a really really close link to just those sluggish bows. 233 00:09:39,120 --> 00:09:41,160 Speaker 1: So I think if you are someone who suffers regularly 234 00:09:41,160 --> 00:09:44,079 Speaker 1: from bloating, that's a great place to start, and then 235 00:09:44,120 --> 00:09:47,120 Speaker 1: of course linking in with a dietician one on one, 236 00:09:47,160 --> 00:09:49,760 Speaker 1: because there are lots of you know, personal intolerances and 237 00:09:49,760 --> 00:09:52,680 Speaker 1: that sort of things which can aggravate people's guts as well. 238 00:09:53,240 --> 00:09:55,400 Speaker 2: I've got two things to say in response to that. 239 00:09:55,440 --> 00:09:57,840 Speaker 2: The first is I have never, in all my years 240 00:09:58,280 --> 00:10:00,880 Speaker 2: heard about the gym pants being ship your stomach. 241 00:10:01,360 --> 00:10:02,319 Speaker 3: That is so interesting. 242 00:10:02,360 --> 00:10:04,280 Speaker 1: I have a history of ibs myself, and let me 243 00:10:04,360 --> 00:10:07,520 Speaker 1: tell you, if I'm having a more distended day, it 244 00:10:07,559 --> 00:10:09,440 Speaker 1: will be sweatpants for me. There's no way I can 245 00:10:09,480 --> 00:10:12,200 Speaker 1: live in my tiights. They are way too uncomfortable and 246 00:10:12,200 --> 00:10:13,800 Speaker 1: they just make it worse as the day goes on. 247 00:10:14,120 --> 00:10:16,600 Speaker 2: And I'm assuming as someone who does do some TV 248 00:10:16,679 --> 00:10:18,800 Speaker 2: work that spanks would also be a problem. 249 00:10:19,280 --> 00:10:20,000 Speaker 3: I don't wear that. 250 00:10:20,080 --> 00:10:22,040 Speaker 1: I wore them once on my wedding and oh my god, 251 00:10:22,080 --> 00:10:24,000 Speaker 1: I wanted to rip them off the entire night and 252 00:10:24,040 --> 00:10:24,960 Speaker 1: I've never gone back. 253 00:10:25,240 --> 00:10:28,319 Speaker 2: So one hundred percent, if the like if the workout 254 00:10:28,360 --> 00:10:29,760 Speaker 2: pants have caused this problem. 255 00:10:30,240 --> 00:10:32,560 Speaker 1: Spanks school day, it's not going to help you ladies 256 00:10:32,600 --> 00:10:33,240 Speaker 1: out at all. 257 00:10:33,320 --> 00:10:35,000 Speaker 3: I'm learning something that's fantastic. 258 00:10:35,080 --> 00:10:36,960 Speaker 2: And the other question I have is, because you do 259 00:10:37,120 --> 00:10:38,959 Speaker 2: tend to do a bit more gut stuff than I do, 260 00:10:39,720 --> 00:10:41,720 Speaker 2: what are your go to high fiber foods? 261 00:10:41,920 --> 00:10:44,680 Speaker 1: Oh I love blah blah love not sponsored guys on 262 00:10:44,720 --> 00:10:46,839 Speaker 1: this podcast, but I love the range of Beta high 263 00:10:46,840 --> 00:10:50,240 Speaker 1: fiber pasta fine that's really great, the legging based pastor 264 00:10:50,320 --> 00:10:53,400 Speaker 1: as well like Lentil pasta, Chickpee pasta, I'm really loving. 265 00:10:53,480 --> 00:10:55,240 Speaker 1: My favorite brand for the Newsley bars used to be 266 00:10:55,320 --> 00:10:57,960 Speaker 1: the Barley Plus bars. I believe I've been taken off 267 00:10:58,040 --> 00:11:01,120 Speaker 1: market now and I've been recommend for my clients their 268 00:11:01,160 --> 00:11:04,480 Speaker 1: Heritage Trail Probotic bars. They're super high in fiber as well, 269 00:11:04,760 --> 00:11:06,560 Speaker 1: and then you can get some really great you know, 270 00:11:06,600 --> 00:11:08,800 Speaker 1: wraps and breads as well, which and even some types 271 00:11:08,840 --> 00:11:10,400 Speaker 1: of cereals as well, which you can give you a 272 00:11:10,440 --> 00:11:13,160 Speaker 1: good boost in terms of fiber. Ideally, if you are 273 00:11:13,200 --> 00:11:15,400 Speaker 1: someone that's blocked up and you eat it enough far, 274 00:11:15,480 --> 00:11:16,840 Speaker 1: but you just want to boost yourself a little bit, 275 00:11:16,880 --> 00:11:19,240 Speaker 1: am for about ten grams breakfast, ten grams at lunch, 276 00:11:19,240 --> 00:11:20,800 Speaker 1: ten grabs at dinner, it's going to give you an 277 00:11:20,800 --> 00:11:23,240 Speaker 1: easy thirty gram So with fiber, the number one thing 278 00:11:23,240 --> 00:11:25,719 Speaker 1: to remember, Sousie, is to increase slowly. You go too 279 00:11:25,800 --> 00:11:28,040 Speaker 1: quickly with fiber or give yourself too much, you're going 280 00:11:28,080 --> 00:11:30,559 Speaker 1: to make that bloating and uncomfortable feeling a lot worse. 281 00:11:30,800 --> 00:11:32,120 Speaker 2: And of course you have to match it with plenty 282 00:11:32,120 --> 00:11:34,120 Speaker 2: of fluid to move it through because that's another rookie 283 00:11:34,800 --> 00:11:36,839 Speaker 2: to load up the fiber into a b of water. 284 00:11:36,960 --> 00:11:38,920 Speaker 2: So you definitely want at least two liters of water. 285 00:11:39,400 --> 00:11:41,880 Speaker 2: My favorite cereal is actually I'm a big fan. 286 00:11:41,760 --> 00:11:43,040 Speaker 3: Of All brand. Yeah. 287 00:11:43,080 --> 00:11:45,560 Speaker 2: Now I know that it does contain some added sugar, 288 00:11:45,720 --> 00:11:48,280 Speaker 2: so on cereal comparisons it doesn't fare well, but if 289 00:11:48,320 --> 00:11:51,400 Speaker 2: you've got upset tummy and contolerate wheat fiber, it is 290 00:11:51,440 --> 00:11:53,280 Speaker 2: one of the best things at getting things moving. And 291 00:11:53,360 --> 00:11:55,920 Speaker 2: the other product I really have always liked is the 292 00:11:55,960 --> 00:11:58,959 Speaker 2: Sanitarium multi graine wheatbigs. I don't know if they're called 293 00:11:59,000 --> 00:12:01,040 Speaker 2: multi grade anymore, but I've always loved that they've got 294 00:12:01,080 --> 00:12:04,080 Speaker 2: a really high soluble fiber load to them. And then 295 00:12:04,080 --> 00:12:07,280 Speaker 2: there's also a new range of digestive well being Helga's 296 00:12:07,320 --> 00:12:10,480 Speaker 2: Bread which have got really high dose of barley max 297 00:12:10,520 --> 00:12:11,800 Speaker 2: as one of their base flowers. 298 00:12:11,840 --> 00:12:12,880 Speaker 3: So that's another product. 299 00:12:12,920 --> 00:12:15,439 Speaker 2: So that's the other thing I think listeners is that 300 00:12:15,720 --> 00:12:18,120 Speaker 2: for people who are interested in gut related health or 301 00:12:18,160 --> 00:12:21,120 Speaker 2: do suffer from bloating and have sensitive tummies, you'll see 302 00:12:21,160 --> 00:12:23,520 Speaker 2: more and more products in supermarkets now that really are 303 00:12:23,520 --> 00:12:26,840 Speaker 2: targeting digestive well being. And it's a broad term one 304 00:12:26,920 --> 00:12:29,560 Speaker 2: hundred percent it's not regulated, but in general you'll find 305 00:12:29,559 --> 00:12:31,400 Speaker 2: that they tend to be higher in different types of 306 00:12:31,400 --> 00:12:34,480 Speaker 2: fiber that approve and to help promote gut comfort, So 307 00:12:34,600 --> 00:12:36,680 Speaker 2: definitely worth seeking those out. And they range from both 308 00:12:36,720 --> 00:12:39,760 Speaker 2: the mainstream section and the health food sections. Sofinly that 309 00:12:39,840 --> 00:12:41,960 Speaker 2: could be all products because those ones you've mentioned as 310 00:12:41,960 --> 00:12:43,760 Speaker 2: well are quite specific. 311 00:12:43,760 --> 00:12:45,959 Speaker 1: And without mentioning again products and brands. One of my 312 00:12:46,000 --> 00:12:49,360 Speaker 1: favorite breakfast thing is just is simply overn adotes. Overn 313 00:12:49,400 --> 00:12:51,440 Speaker 1: adotes with cheer seeds. I just buy a bag of 314 00:12:51,480 --> 00:12:53,840 Speaker 1: home brand oats cheapest chips, you know, dollars two dollars 315 00:12:53,840 --> 00:12:55,679 Speaker 1: for the bag, soak them into milk of a night 316 00:12:55,720 --> 00:12:57,640 Speaker 1: with some cheer seeds, put some fruit on in the morning, 317 00:12:57,800 --> 00:13:00,040 Speaker 1: and happy as Larry gets things moving through that in 318 00:13:00,080 --> 00:13:01,960 Speaker 1: the morning coffee I do the trick. 319 00:13:02,480 --> 00:13:04,040 Speaker 3: Well because the caffeine is that stimulant. 320 00:13:04,120 --> 00:13:06,199 Speaker 2: That's why sometimes up to you've had breakfast of eggs 321 00:13:06,200 --> 00:13:09,160 Speaker 2: and coffee. It's very good at getting your tummy sorted. 322 00:13:09,480 --> 00:13:11,319 Speaker 2: But in saying that, I love that as a breakfast 323 00:13:11,400 --> 00:13:12,760 Speaker 2: for people who are busy because you can make it 324 00:13:12,800 --> 00:13:14,840 Speaker 2: the night before and it's that grab and go and 325 00:13:14,920 --> 00:13:16,960 Speaker 2: more and more on my clients are loving those grab 326 00:13:16,960 --> 00:13:19,840 Speaker 2: and go breakfast options, and that is particularly good because 327 00:13:19,840 --> 00:13:21,760 Speaker 2: if you're picking up breakfast at the coffee shop, it's 328 00:13:21,760 --> 00:13:23,960 Speaker 2: really hard to get a high fiber option because the 329 00:13:23,960 --> 00:13:28,120 Speaker 2: bread's normally white salad or a white wrap. The yogurts 330 00:13:28,160 --> 00:13:30,120 Speaker 2: and stuff we choose don't have a lot of whole 331 00:13:30,200 --> 00:13:33,199 Speaker 2: grain or fruit to them, so much much better from 332 00:13:33,280 --> 00:13:36,840 Speaker 2: a cost perspective and money perspective as well nutritionally, as 333 00:13:36,840 --> 00:13:38,320 Speaker 2: if you make one of those, whether it's a whole 334 00:13:38,320 --> 00:13:41,240 Speaker 2: grain breakfast wrap on the digestive health type bread or 335 00:13:41,320 --> 00:13:44,640 Speaker 2: overnight over like that works really well and very budget friendly. 336 00:13:44,920 --> 00:13:46,960 Speaker 1: Leane's soaking them as well, as it's quite gentle on 337 00:13:47,120 --> 00:13:49,320 Speaker 1: oh you'r tummy if you've got a bit of an 338 00:13:49,400 --> 00:13:53,319 Speaker 1: upset tummy or something like that as well. So continuing 339 00:13:53,320 --> 00:13:56,160 Speaker 1: on our product discussion, Susie, what product of the week 340 00:13:56,280 --> 00:13:57,640 Speaker 1: have you got for our listeners today? 341 00:13:58,120 --> 00:14:02,320 Speaker 2: This is a really fascinating and I've seen a lot 342 00:14:02,360 --> 00:14:04,920 Speaker 2: of dietitians commenting on it because it's such a standout. 343 00:14:04,960 --> 00:14:07,280 Speaker 2: So it's a tuna. It's a John West tuna, which 344 00:14:07,320 --> 00:14:09,920 Speaker 2: is one of the big tuna brands, and for the 345 00:14:09,960 --> 00:14:13,679 Speaker 2: first time ever I have seen it with added calcium. 346 00:14:13,760 --> 00:14:15,680 Speaker 2: So there's a couple of different flavors. It's just in 347 00:14:15,720 --> 00:14:19,840 Speaker 2: the normal ninety gram tin, but the calcium that's in 348 00:14:19,880 --> 00:14:22,240 Speaker 2: it as opposed to being an added calcium, which can 349 00:14:22,280 --> 00:14:24,880 Speaker 2: be the case in say plant based milks where they're 350 00:14:24,880 --> 00:14:28,040 Speaker 2: adding it in. This has actually taken the tuna bones, 351 00:14:28,120 --> 00:14:31,240 Speaker 2: ground them up, and added that back into the tuna itself. Now, 352 00:14:31,440 --> 00:14:34,040 Speaker 2: we've always known that tin salmon, which has got the 353 00:14:34,040 --> 00:14:36,080 Speaker 2: bones in it, is a really rich source of calcium, 354 00:14:36,120 --> 00:14:38,200 Speaker 2: Like a tin salmon will give you two three hundred 355 00:14:38,200 --> 00:14:40,600 Speaker 2: milligrams of calcium if you eat those bones, because they're 356 00:14:40,600 --> 00:14:42,520 Speaker 2: that soft borrow that breaks down quite easily if you. 357 00:14:42,560 --> 00:14:45,680 Speaker 3: Mash it in tune. Now we've been less likely. 358 00:14:45,480 --> 00:14:49,000 Speaker 2: To have that in there, and so the most interesting 359 00:14:49,040 --> 00:14:51,960 Speaker 2: thing is those cans have got about eight hundred milligrams 360 00:14:51,960 --> 00:14:55,520 Speaker 2: of calcium personal a lot, which is massive because at 361 00:14:55,640 --> 00:14:59,400 Speaker 2: most a postmenopause a woman or a high risk of 362 00:14:59,440 --> 00:15:03,120 Speaker 2: fractures need thirteen hundred milligrams per day, which is really 363 00:15:03,160 --> 00:15:05,440 Speaker 2: hard to get from dietary sources, particularly if you don't 364 00:15:05,440 --> 00:15:07,960 Speaker 2: have dairy. But this would be one of the richest 365 00:15:08,400 --> 00:15:11,960 Speaker 2: fairly natural sources of non dairy based calcium in food 366 00:15:12,000 --> 00:15:15,120 Speaker 2: I've ever seen, absolutely so I thought it was just 367 00:15:15,160 --> 00:15:16,720 Speaker 2: a fascinating product. 368 00:15:16,640 --> 00:15:18,880 Speaker 1: And for restaurants for our listeners, a cup of Towl's 369 00:15:18,920 --> 00:15:22,120 Speaker 1: milk generally has what about three hundred milligrams of calcium. Yeah, 370 00:15:22,120 --> 00:15:24,240 Speaker 1: so eight hundred tuna is huge. 371 00:15:24,280 --> 00:15:24,680 Speaker 3: It's huge. 372 00:15:24,680 --> 00:15:26,760 Speaker 2: And I've done a little bit of research. I've chatted 373 00:15:26,760 --> 00:15:29,840 Speaker 2: to a few dieticians online myself and just researching it 374 00:15:29,840 --> 00:15:32,400 Speaker 2: to see is it actually good to be having such 375 00:15:32,440 --> 00:15:35,560 Speaker 2: a large dose of calcium in one goal, because what 376 00:15:35,600 --> 00:15:37,720 Speaker 2: we know from other nutrients is that if you give 377 00:15:37,760 --> 00:15:40,160 Speaker 2: too much, it's either excreted or it's not good for 378 00:15:40,200 --> 00:15:43,080 Speaker 2: the body to be exposed to such concentrated amounts. Now, 379 00:15:43,440 --> 00:15:46,040 Speaker 2: I haven't had any evidence or feedback back that it 380 00:15:46,120 --> 00:15:50,240 Speaker 2: is a concern. It's not dangerous, and indeed it's going 381 00:15:50,280 --> 00:15:52,680 Speaker 2: to be a million times better than a supplementary form 382 00:15:52,760 --> 00:15:56,120 Speaker 2: of calcium, purely because it's been consumed within a whole food, 383 00:15:56,200 --> 00:15:58,800 Speaker 2: and the synergistic effect of all the other nutrients in 384 00:15:58,840 --> 00:16:01,880 Speaker 2: that tuna, like the protein, the magnesium, is always good 385 00:16:01,880 --> 00:16:05,160 Speaker 2: to enhance absorption. But yeah, I can't help it say 386 00:16:05,200 --> 00:16:08,320 Speaker 2: that for anyone who struggles with their calcium intake, who 387 00:16:08,320 --> 00:16:13,360 Speaker 2: has osteopenia, the precursor of osteoporosis, brittle bones, struggles. 388 00:16:12,800 --> 00:16:13,920 Speaker 3: With dairy, you can't. 389 00:16:13,960 --> 00:16:17,480 Speaker 2: That's an amazing product to include to really increase your 390 00:16:17,480 --> 00:16:18,320 Speaker 2: calcium intake. 391 00:16:18,520 --> 00:16:20,840 Speaker 1: Absolutely, and I'd say only the only caution I could 392 00:16:20,840 --> 00:16:23,000 Speaker 1: think off the top of my head would be renal 393 00:16:23,040 --> 00:16:24,840 Speaker 1: disease really or problems with if someone. 394 00:16:25,240 --> 00:16:27,280 Speaker 2: That's a good point for anyone who was needing to 395 00:16:27,360 --> 00:16:30,920 Speaker 2: look at protein loads or any of those elements intake 396 00:16:30,960 --> 00:16:33,680 Speaker 2: one hundred percent. So I definitely consult your dietitian or 397 00:16:34,120 --> 00:16:37,160 Speaker 2: specialist about that. But you know, for a retail price, 398 00:16:37,160 --> 00:16:40,280 Speaker 2: I think they're about a dollar age. Yeah, good price point, 399 00:16:40,480 --> 00:16:42,640 Speaker 2: and you know we love tinfish for a range of reasons. 400 00:16:42,640 --> 00:16:45,240 Speaker 2: So now i'd be saying definitely once or twice a week, 401 00:16:45,320 --> 00:16:48,480 Speaker 2: particularly if you're a calcium intatelo that's a really smart choice. 402 00:16:48,520 --> 00:16:51,040 Speaker 2: So it's very interesting product and I think we'll just 403 00:16:51,080 --> 00:16:53,880 Speaker 2: see more and more of that in supermarkets when people 404 00:16:53,880 --> 00:16:56,760 Speaker 2: realize in Australia we don't necessarily get enough calcium. 405 00:16:56,800 --> 00:16:57,000 Speaker 3: Yeah. 406 00:16:57,040 --> 00:16:59,040 Speaker 1: Yeah, So Susie will pop those ones on our social 407 00:16:59,080 --> 00:17:01,160 Speaker 1: media profile. Would if you guys want to follow us 408 00:17:01,200 --> 00:17:04,400 Speaker 1: on socials. We're on Facebook and Instagram at the Nutrition 409 00:17:04,560 --> 00:17:07,119 Speaker 1: Couch podcast, and we'll pop some photos up of that 410 00:17:07,720 --> 00:17:09,680 Speaker 1: tinned high calcium tuner. 411 00:17:09,680 --> 00:17:11,480 Speaker 2: And we've had a few people pop some photos up 412 00:17:11,480 --> 00:17:15,200 Speaker 2: themselves of products that they're very interested in. We find 413 00:17:15,200 --> 00:17:18,560 Speaker 2: that really helpful, particularly listening to people from other states. 414 00:17:18,560 --> 00:17:20,840 Speaker 2: So feel free to get in on the conversation. We 415 00:17:20,920 --> 00:17:22,880 Speaker 2: love to hear from you, and we love your feedback 416 00:17:22,920 --> 00:17:25,760 Speaker 2: on the podcast, so thank you for tuning in. 417 00:17:26,240 --> 00:17:28,320 Speaker 1: Absolutely so. 418 00:17:28,520 --> 00:17:32,960 Speaker 2: Our final segment of today is I think personally and 419 00:17:32,960 --> 00:17:37,200 Speaker 2: also professionally, one of the greatest nutrition areas or issues 420 00:17:37,200 --> 00:17:40,080 Speaker 2: that I see, and I've been guilty of it. 421 00:17:39,800 --> 00:17:41,960 Speaker 3: Is that you have your dinner and you're trying to. 422 00:17:41,960 --> 00:17:45,320 Speaker 2: Be healthy, and you sit down and watch the Telly 423 00:17:45,320 --> 00:17:49,840 Speaker 2: whatever your favorite reality television or Netflix is, and you 424 00:17:49,960 --> 00:17:54,280 Speaker 2: crave something sweet. Now, when I'm dealing with clients myself, 425 00:17:54,320 --> 00:17:58,000 Speaker 2: I will generally factor in something small if that's their preference, 426 00:17:58,040 --> 00:17:59,919 Speaker 2: So if they love to have a biscuit or a 427 00:18:00,080 --> 00:18:05,320 Speaker 2: chocolate afterwards. Myself, full disclosure, I generally have something sweet 428 00:18:05,320 --> 00:18:06,720 Speaker 2: with a cup of tea or try and keep it 429 00:18:06,760 --> 00:18:09,720 Speaker 2: at about one hundred calories. But for me, I'm quite 430 00:18:09,760 --> 00:18:11,840 Speaker 2: good at regulating that, and that's my eating cutoff for 431 00:18:11,920 --> 00:18:12,600 Speaker 2: the night once. 432 00:18:12,480 --> 00:18:15,120 Speaker 3: I've had that. But I've also heard you say, which. 433 00:18:14,960 --> 00:18:17,280 Speaker 2: I really love and want to explore a bit more, 434 00:18:17,840 --> 00:18:21,160 Speaker 2: that after eating after dinner is actually a bad habit. 435 00:18:22,000 --> 00:18:23,800 Speaker 2: So I thought this is going to resonate with so 436 00:18:23,840 --> 00:18:27,000 Speaker 2: many listeners who overeat and snack after dinner. I thought, 437 00:18:27,240 --> 00:18:30,040 Speaker 2: there's a lot to explore here, So tell me your. 438 00:18:29,920 --> 00:18:31,919 Speaker 3: Thoughts on that after dinner habits. 439 00:18:32,000 --> 00:18:34,400 Speaker 1: Yeah, I'm probably the opposite. I don't tend to eat 440 00:18:34,440 --> 00:18:36,200 Speaker 1: after dinner very occasionally. Once a week, I might have 441 00:18:36,240 --> 00:18:37,640 Speaker 1: a glass of wine, or I might have a couple 442 00:18:37,640 --> 00:18:40,200 Speaker 1: of squares of chocolate maybe once or twice a week maximum. 443 00:18:40,200 --> 00:18:42,240 Speaker 1: But I'm more of a fan for my clients as 444 00:18:42,280 --> 00:18:44,800 Speaker 1: well as myself adding those things in throughout the day 445 00:18:45,000 --> 00:18:46,840 Speaker 1: because I do find for a lot of people it's 446 00:18:46,880 --> 00:18:49,040 Speaker 1: more of a habit. They're not actually hungry. And when 447 00:18:49,040 --> 00:18:51,080 Speaker 1: I ask my clients, I'm like, Okay, if you're hungry, 448 00:18:51,320 --> 00:18:53,520 Speaker 1: you know, let's have i don't know, like some carrots 449 00:18:53,520 --> 00:18:55,159 Speaker 1: and some dip or a piece of fruit or yogurt, 450 00:18:55,160 --> 00:18:56,600 Speaker 1: and they're like, no, no, no, it has to be 451 00:18:56,600 --> 00:18:58,840 Speaker 1: something sweeter. It has to be chocolate, which then tells 452 00:18:58,880 --> 00:19:01,320 Speaker 1: me that it's not true hunger. So I like to 453 00:19:01,359 --> 00:19:04,560 Speaker 1: distinguish between hunger as head hunger and tummy hunger. So, 454 00:19:04,640 --> 00:19:06,679 Speaker 1: have you got the munchies up top where you're just 455 00:19:06,720 --> 00:19:09,560 Speaker 1: really craving something because it has been linked to or 456 00:19:09,600 --> 00:19:12,520 Speaker 1: associated with a habit, such as finally sitting down and 457 00:19:12,520 --> 00:19:14,320 Speaker 1: there the kids are in bed, you're relaxing in front 458 00:19:14,320 --> 00:19:16,159 Speaker 1: of the TV, and your body just goes, oh, I 459 00:19:16,200 --> 00:19:19,440 Speaker 1: need something sweet now. Or is that genuine physical hunger 460 00:19:19,440 --> 00:19:21,520 Speaker 1: where perhaps you haven't had enough to eat for dinner 461 00:19:21,520 --> 00:19:23,359 Speaker 1: and you actually do need a little bit more food. 462 00:19:23,480 --> 00:19:25,960 Speaker 1: So I'm purely talking Susie about that hunger that is 463 00:19:25,960 --> 00:19:28,679 Speaker 1: at head hunger where you're not physically hungry. It just 464 00:19:28,760 --> 00:19:31,359 Speaker 1: may be something like a habit where the more sugar 465 00:19:31,440 --> 00:19:33,240 Speaker 1: you have, the more that becomes a habit, and the 466 00:19:33,240 --> 00:19:35,800 Speaker 1: more sugar your body wants. And that's that sad little 467 00:19:35,800 --> 00:19:37,720 Speaker 1: cycle we can get caught in, which is really hard 468 00:19:37,760 --> 00:19:39,720 Speaker 1: to break out of. So I generally say to my 469 00:19:39,760 --> 00:19:42,080 Speaker 1: clients do you crave something sweet after breakfast? Do you 470 00:19:42,119 --> 00:19:44,679 Speaker 1: crave something sweet after lunch? And ninety nine point nine 471 00:19:44,680 --> 00:19:46,600 Speaker 1: percent at the time they're like no, And it's like 472 00:19:46,760 --> 00:19:49,240 Speaker 1: just after dinner and I'm like, well, it comes back 473 00:19:49,240 --> 00:19:51,119 Speaker 1: to those habits. And if you go and you do 474 00:19:51,240 --> 00:19:53,199 Speaker 1: something different. If you finish your dinner, if the light 475 00:19:53,280 --> 00:19:55,440 Speaker 1: salon in the kitchen, it looks really inviting, you plug 476 00:19:55,480 --> 00:19:57,920 Speaker 1: yourself down on your couch and five seconds later you're like, oh, 477 00:19:57,960 --> 00:20:00,760 Speaker 1: I need something sweet. Change that and then change that 478 00:20:00,840 --> 00:20:03,240 Speaker 1: those behaviors that you do. So turn the light off 479 00:20:03,240 --> 00:20:05,480 Speaker 1: in the kitchen, make it less inviting. Go upstairs and 480 00:20:05,520 --> 00:20:08,320 Speaker 1: brush your teeth, get into your pajamas, get ready for bed, 481 00:20:08,400 --> 00:20:10,560 Speaker 1: then come back down and relax and watch a little 482 00:20:10,560 --> 00:20:13,800 Speaker 1: bit of TV. So brushing my teeth to me signals 483 00:20:13,840 --> 00:20:15,399 Speaker 1: like the end of eating and drinking for the night. 484 00:20:15,400 --> 00:20:17,080 Speaker 1: I'm not going to go brush my teeth then come 485 00:20:17,119 --> 00:20:18,720 Speaker 1: downstairs and have a glass of orange juice, or come 486 00:20:18,760 --> 00:20:20,439 Speaker 1: downstairs and eat a piece of chocolate, because I've got 487 00:20:20,440 --> 00:20:23,240 Speaker 1: that nice, minty, fresh breath. I don't want to ruin that. 488 00:20:23,680 --> 00:20:25,600 Speaker 1: So for me and my clients, that's a really easy 489 00:20:25,600 --> 00:20:27,760 Speaker 1: strategy that they can use. I'm not against them eating 490 00:20:27,800 --> 00:20:30,199 Speaker 1: after dinner, but I do find for I work with 491 00:20:30,240 --> 00:20:32,600 Speaker 1: clients and the majority of their goal is around fat loss, 492 00:20:32,760 --> 00:20:35,480 Speaker 1: it's an easier way to keep them in a deficit. 493 00:20:35,520 --> 00:20:37,000 Speaker 1: Put it that way, and if they want those foods, 494 00:20:37,040 --> 00:20:38,280 Speaker 1: they can have a little bit of chocolate with their 495 00:20:38,320 --> 00:20:40,800 Speaker 1: afternoon tea, that sort of thing, because it does become 496 00:20:40,880 --> 00:20:43,000 Speaker 1: more of that habit, which again makes it really hard 497 00:20:43,040 --> 00:20:45,720 Speaker 1: to break out of. If we're constantly craving things every night. 498 00:20:46,240 --> 00:20:48,879 Speaker 2: The research would absolutely show is a programming effect. So 499 00:20:48,960 --> 00:20:50,919 Speaker 2: after two or three days of the same habit, the 500 00:20:50,960 --> 00:20:52,920 Speaker 2: brain will then seek that out. So if every night 501 00:20:52,960 --> 00:20:56,240 Speaker 2: you currently have a tea and associate that with something sweet, 502 00:20:56,720 --> 00:20:58,600 Speaker 2: and then you have one biscuit, it's not going to 503 00:20:58,600 --> 00:21:01,359 Speaker 2: be a satisfying over time too. And that's how people 504 00:21:01,400 --> 00:21:04,919 Speaker 2: over time generally overeat. It becomes a programming effect. I 505 00:21:04,920 --> 00:21:07,040 Speaker 2: think for me, I often leave it up to my 506 00:21:07,080 --> 00:21:09,960 Speaker 2: clients whether they break the habit because it's actually becoming 507 00:21:09,960 --> 00:21:12,200 Speaker 2: more of a hindrance, or if they're happy to regulate 508 00:21:12,240 --> 00:21:14,600 Speaker 2: it by choosing something that signifies the end of the day. 509 00:21:14,600 --> 00:21:16,719 Speaker 2: And I do them for about less than one hundred calories, 510 00:21:16,760 --> 00:21:18,600 Speaker 2: and I definitely like an eating cut off time. I 511 00:21:18,600 --> 00:21:21,359 Speaker 2: think that's a very powerful programmer one to give the 512 00:21:21,400 --> 00:21:24,199 Speaker 2: body that ten twelve, fourteen hours without food, which we 513 00:21:24,280 --> 00:21:26,760 Speaker 2: know is good for us and the truth be known. 514 00:21:26,760 --> 00:21:28,800 Speaker 2: If we were looking at it from a nutritional perspective, 515 00:21:28,880 --> 00:21:30,879 Speaker 2: having something like a slice of cheese would actually be 516 00:21:30,880 --> 00:21:32,960 Speaker 2: better for things like the teeth, if we were looking 517 00:21:33,000 --> 00:21:36,639 Speaker 2: purely from what's better physiologically. But I love that question. 518 00:21:36,760 --> 00:21:39,720 Speaker 2: A simple check in with yourself to say, am I 519 00:21:39,840 --> 00:21:44,119 Speaker 2: actually genuinely hungry? Or is it that habitual habit? And 520 00:21:44,160 --> 00:21:45,879 Speaker 2: if it is, if I want to break it. For 521 00:21:46,000 --> 00:21:48,520 Speaker 2: me working with clients on breaking a habit, you've got 522 00:21:48,520 --> 00:21:50,160 Speaker 2: to take them out in the environment. 523 00:21:50,040 --> 00:21:51,280 Speaker 3: Because that's so powerful. 524 00:21:51,320 --> 00:21:53,800 Speaker 2: So if you really want to break that night eating habit, 525 00:21:54,160 --> 00:21:55,879 Speaker 2: you're going to have to get out of probably the 526 00:21:55,920 --> 00:21:58,400 Speaker 2: loungdring where the TV's on, because your brain is expecting 527 00:21:58,520 --> 00:22:00,240 Speaker 2: to do that. So it's about doing something differ, friend, 528 00:22:00,480 --> 00:22:02,359 Speaker 2: which is not as easy this time of year when 529 00:22:02,400 --> 00:22:03,560 Speaker 2: it's a bit cold. You're not going to go for 530 00:22:03,600 --> 00:22:06,360 Speaker 2: a walk, But that would be my other tip. If 531 00:22:06,359 --> 00:22:09,200 Speaker 2: you're keen to actually stop it, you've got to get 532 00:22:09,200 --> 00:22:11,560 Speaker 2: out of that habit of watching TV because as soon 533 00:22:11,600 --> 00:22:13,679 Speaker 2: as you sit down, everything in your body will be 534 00:22:13,720 --> 00:22:15,040 Speaker 2: programming you to. 535 00:22:15,040 --> 00:22:15,680 Speaker 3: Have something sweet. 536 00:22:15,720 --> 00:22:16,960 Speaker 2: And the other thing I would say off the back 537 00:22:17,000 --> 00:22:18,960 Speaker 2: of that, and I've had this conversation several times this 538 00:22:19,000 --> 00:22:21,320 Speaker 2: week with my clients. If you've got Easter eggs left 539 00:22:21,320 --> 00:22:22,280 Speaker 2: in the house, they've got to go. 540 00:22:22,359 --> 00:22:23,400 Speaker 3: People, They've got to go. 541 00:22:23,560 --> 00:22:24,240 Speaker 1: They got to go. 542 00:22:24,400 --> 00:22:26,080 Speaker 3: Yeah, I couldn't agree with sent. 543 00:22:26,840 --> 00:22:27,040 Speaker 2: Yeah. 544 00:22:27,040 --> 00:22:29,359 Speaker 1: And for me, like Easter eggs, like I always say 545 00:22:29,400 --> 00:22:31,560 Speaker 1: to clients, eat food that gives you the most maximal 546 00:22:31,600 --> 00:22:34,080 Speaker 1: satisfaction if not. Like for me, I don't eat Cabrio 547 00:22:34,119 --> 00:22:35,640 Speaker 1: chocolate because I could eat the whole block and still 548 00:22:35,680 --> 00:22:37,639 Speaker 1: not feel satisfied. It just doesn't do it for me. 549 00:22:37,760 --> 00:22:40,240 Speaker 1: Whereas if I had a one square of good quality 550 00:22:40,320 --> 00:22:42,679 Speaker 1: dark link chocolate with like sea salt caramel in it, 551 00:22:42,960 --> 00:22:44,920 Speaker 1: that to me, just half a square of that gives 552 00:22:44,920 --> 00:22:47,560 Speaker 1: me so much satisfaction. So I always say, like Easter egks, 553 00:22:47,560 --> 00:22:48,720 Speaker 1: for me, you just don't cut it. So I don't 554 00:22:48,720 --> 00:22:51,159 Speaker 1: need Easter eggs because it's just chocolate. It's just in 555 00:22:51,160 --> 00:22:53,920 Speaker 1: an Easter egg For me, it doesn't give me that satisfaction. 556 00:22:53,960 --> 00:22:55,600 Speaker 1: So I don't even go through the habit of buying 557 00:22:55,640 --> 00:22:57,520 Speaker 1: Easter eggs at East the time. I'll buy chocolate, but 558 00:22:57,520 --> 00:22:59,800 Speaker 1: it's the type of chocolate that gives me maximal satisfaction. 559 00:23:00,040 --> 00:23:02,640 Speaker 1: Don't buy into the whole Easter egg kind of situation 560 00:23:02,680 --> 00:23:05,199 Speaker 1: because I don't find milk chocolate satisfying at all. I 561 00:23:05,320 --> 00:23:07,640 Speaker 1: very much enjoy either white chocolate or dark chocolate because 562 00:23:07,640 --> 00:23:10,880 Speaker 1: I just feel it gives me personally way more satisfaction. 563 00:23:11,040 --> 00:23:13,760 Speaker 1: So I think we are programmed in conditioned to do 564 00:23:13,840 --> 00:23:16,159 Speaker 1: things just because it is that time of year and 565 00:23:16,200 --> 00:23:17,840 Speaker 1: that sort of thing. So if you gotta, if you 566 00:23:17,920 --> 00:23:20,360 Speaker 1: like Easter eggs, enjoy them. But as you mentioned, get 567 00:23:20,359 --> 00:23:22,200 Speaker 1: them out of the house if your goal is weight 568 00:23:22,280 --> 00:23:24,920 Speaker 1: loss or even just from a health perspective, because let's 569 00:23:24,960 --> 00:23:27,560 Speaker 1: be totally honest, Susie, like chocolate in large amounts isn't 570 00:23:27,560 --> 00:23:29,679 Speaker 1: healthy for us, regardless of with your goal. If your 571 00:23:29,680 --> 00:23:30,480 Speaker 1: goal is weight loss or. 572 00:23:30,480 --> 00:23:33,400 Speaker 2: Not, and if they're there, you absolutely will them. Another 573 00:23:33,400 --> 00:23:34,960 Speaker 2: trick actually with the Easter egs I have is to 574 00:23:35,000 --> 00:23:36,720 Speaker 2: melt them down and you can do like a fondo 575 00:23:36,840 --> 00:23:39,159 Speaker 2: for the kids, or dip it on a platter. You know, 576 00:23:39,280 --> 00:23:41,240 Speaker 2: maybe you don't give them away like give them to 577 00:23:41,280 --> 00:23:42,520 Speaker 2: someone else, just get them out of there. 578 00:23:42,560 --> 00:23:43,280 Speaker 3: One hundred percent. 579 00:23:43,640 --> 00:23:46,160 Speaker 1: Yeah. So I don't know where it came from where 580 00:23:46,200 --> 00:23:47,960 Speaker 1: we give each other Easter eggs at East of time, 581 00:23:48,000 --> 00:23:51,320 Speaker 1: I don't know where that came from. But marketing, yeah, yeah, 582 00:23:51,440 --> 00:23:54,040 Speaker 1: not a great habit if your goal is fat loss 583 00:23:54,119 --> 00:23:55,639 Speaker 1: or to get rid of some of those you know, 584 00:23:55,800 --> 00:23:57,880 Speaker 1: Christmas killers that you put on. If they're still hanging 585 00:23:57,920 --> 00:23:59,720 Speaker 1: around at Christmas time, it's not going to be ideal. 586 00:23:59,760 --> 00:24:02,040 Speaker 1: If you've got bags of Easter eggs all through your productry, 587 00:24:02,080 --> 00:24:04,840 Speaker 1: they've got to go. They got to go, all right, Zuzie. 588 00:24:04,880 --> 00:24:06,280 Speaker 1: That pretty much brings us to the end of our 589 00:24:06,320 --> 00:24:09,120 Speaker 1: podcast this week. And finally, for our listeners, let us 590 00:24:09,160 --> 00:24:11,680 Speaker 1: know what are you obsessed with? What's trending in in 591 00:24:11,800 --> 00:24:12,880 Speaker 1: Susi's world this week? 592 00:24:12,960 --> 00:24:15,480 Speaker 2: Well, I haven't quite got to suits yet, but I will. 593 00:24:15,840 --> 00:24:18,399 Speaker 2: But I have been making this fantastic soup that I 594 00:24:18,760 --> 00:24:20,760 Speaker 2: just I get obsessed with things one hundred percent and 595 00:24:20,760 --> 00:24:23,080 Speaker 2: in particularly certain recipes, and this is one of the 596 00:24:23,080 --> 00:24:25,840 Speaker 2: easiest soups that it's so delicious that it's a great 597 00:24:25,880 --> 00:24:28,320 Speaker 2: time of year to have it. And all it is 598 00:24:28,320 --> 00:24:34,840 Speaker 2: is some onion, garlic, celery, tomato, pisada, chicken stock, and 599 00:24:34,920 --> 00:24:37,680 Speaker 2: some cannellini beans with some kale thrown in at the end. 600 00:24:38,440 --> 00:24:40,920 Speaker 2: The recipes on my Instagram page and will also add 601 00:24:40,920 --> 00:24:44,680 Speaker 2: it to our nutrition Couch podcast pages on Facebook and 602 00:24:44,760 --> 00:24:46,479 Speaker 2: Instagram so you can all enjoy it as much as 603 00:24:46,520 --> 00:24:48,760 Speaker 2: I do. And literally, at the start of the week, 604 00:24:48,840 --> 00:24:51,360 Speaker 2: I cook up a batch, I throw some palmes in it. 605 00:24:51,359 --> 00:24:53,439 Speaker 2: It is a light, delicious dinner that just leaves you 606 00:24:53,520 --> 00:24:56,680 Speaker 2: so satisfied because it's so rich in fiber and fluid 607 00:24:56,760 --> 00:24:58,960 Speaker 2: and I just am having it every single week And 608 00:24:59,000 --> 00:25:01,480 Speaker 2: people ask me for recipe all the time, and that's great, 609 00:25:01,520 --> 00:25:03,040 Speaker 2: but I tend to make the same thing over and 610 00:25:03,080 --> 00:25:05,040 Speaker 2: over again. So if you are looking for a really 611 00:25:05,119 --> 00:25:08,840 Speaker 2: nutrient dense warming soup, I cannot recommend this highly enough, 612 00:25:08,880 --> 00:25:11,399 Speaker 2: So as I said, we'll post the recipe up so 613 00:25:11,440 --> 00:25:12,720 Speaker 2: you also can enjoy it. 614 00:25:12,800 --> 00:25:14,360 Speaker 1: Sounds delicious, it's delicious. 615 00:25:14,400 --> 00:25:17,080 Speaker 2: So that brings us to the end of the Nutrition 616 00:25:17,240 --> 00:25:20,840 Speaker 2: Couch for this week. We are loving your messages on 617 00:25:20,920 --> 00:25:24,719 Speaker 2: both the Nutrition Couch Podcasts Facebook and Instagram page, so 618 00:25:24,840 --> 00:25:27,920 Speaker 2: keep them coming and we look forward to chatting again 619 00:25:28,080 --> 00:25:29,320 Speaker 2: next week. Thanks for listening.