1 00:00:00,800 --> 00:00:03,880 Speaker 1: Hi, I'm Leanne Wood and I'm Susie Burrow and welcome 2 00:00:03,880 --> 00:00:06,720 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:06,760 --> 00:00:10,080 Speaker 1: Austray's leading dietitians, bringing you everything that is new in 4 00:00:10,119 --> 00:00:13,440 Speaker 1: the world of nutrition, diets and good food. On the 5 00:00:13,520 --> 00:00:17,280 Speaker 1: Nutrition Couch Today the Five Factor Diet, the latest Hollywood 6 00:00:17,320 --> 00:00:20,120 Speaker 1: diet that helped Katie Perry get back into shape. Should 7 00:00:20,120 --> 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 00:00:28,560 --> 00:00:31,040 Speaker 1: questions we asked, how do we get rid of those 11 00:00:31,160 --> 00:00:35,519 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 00:00:36,760 --> 00:00:39,120 Speaker 2: Highly Anne, Well, it's getting a bit chilly down here 14 00:00:39,120 --> 00:00:43,720 Speaker 2: in Sydney. The days are noticeably shorter, so I've done 15 00:00:43,720 --> 00:00:46,200 Speaker 2: a little bit of winter shopping, which you probably don't 16 00:00:46,200 --> 00:00:49,159 Speaker 2: even really need to do because you're study it's Brisbane. 17 00:00:50,000 --> 00:00:52,080 Speaker 2: But I've also noticed with my clients a lot of 18 00:00:52,120 --> 00:00:54,640 Speaker 2: them are getting a little bit slack in the morning, 19 00:00:54,920 --> 00:00:57,160 Speaker 2: not getting out for their classes. So I think if 20 00:00:57,200 --> 00:00:59,480 Speaker 2: you are someone who is not a morning person, when 21 00:00:59,480 --> 00:01:02,040 Speaker 2: it's bitch and a bit dark. It's a great time 22 00:01:02,040 --> 00:01:05,160 Speaker 2: of you to reassess your workouts and perhaps commit to 23 00:01:05,200 --> 00:01:08,760 Speaker 2: an upcoming event, or enroll in a new program, or 24 00:01:08,840 --> 00:01:10,760 Speaker 2: team up with a friend, just to make sure that 25 00:01:10,840 --> 00:01:14,080 Speaker 2: you maintain those levels of activity, because if we suddenly 26 00:01:14,080 --> 00:01:16,959 Speaker 2: reduce activity right through Maje in July August, you know 27 00:01:17,040 --> 00:01:19,959 Speaker 2: that translates into some serious killo creep over winter. So 28 00:01:20,319 --> 00:01:22,440 Speaker 2: you heard it here. First, it's time to get things 29 00:01:22,440 --> 00:01:25,800 Speaker 2: on track with your exercise program now that the temperatures 30 00:01:25,800 --> 00:01:26,319 Speaker 2: are dropping. 31 00:01:26,680 --> 00:01:28,920 Speaker 1: And even just some simple lunchtime steps if you're not 32 00:01:28,959 --> 00:01:30,839 Speaker 1: someone who likes getting up in the middle of winter 33 00:01:30,880 --> 00:01:33,320 Speaker 1: at the crack of dawn, which I definitely don't, Susie, 34 00:01:33,680 --> 00:01:36,440 Speaker 1: some simple steps doing your lunch break, or you know, 35 00:01:36,760 --> 00:01:39,319 Speaker 1: taking an earlier bus stops you're walking one extra bus 36 00:01:39,319 --> 00:01:41,119 Speaker 1: stop can just be some really simple ways to get 37 00:01:41,120 --> 00:01:43,520 Speaker 1: some extra activity in if we're going to drop those 38 00:01:43,520 --> 00:01:45,319 Speaker 1: early morning gym sessions, which we do. 39 00:01:45,240 --> 00:01:46,319 Speaker 3: Not blame you at all. 40 00:01:49,320 --> 00:01:52,040 Speaker 1: And then what is trending in the media this week, Susie, 41 00:01:52,040 --> 00:01:53,640 Speaker 1: have you got a great trending topic for us? 42 00:01:53,680 --> 00:01:54,320 Speaker 3: What are you hearing? 43 00:01:55,000 --> 00:01:57,440 Speaker 2: We don't tend to like diets very much, you know, 44 00:01:57,520 --> 00:02:00,400 Speaker 2: restrictive diets people don't like hearing about, and we know 45 00:02:00,440 --> 00:02:03,520 Speaker 2: that they're very rarely successful long term. But you know, 46 00:02:03,520 --> 00:02:04,880 Speaker 2: we have to pay a little bit of attention when 47 00:02:04,880 --> 00:02:07,240 Speaker 2: and new diets out there. And one that I noticed 48 00:02:07,280 --> 00:02:09,720 Speaker 2: this week getting quite a lot of attention was called 49 00:02:09,720 --> 00:02:13,320 Speaker 2: the five factor diet. Now, this is, yes, the diet 50 00:02:13,400 --> 00:02:16,760 Speaker 2: that Katie Perry apparently has used to get her post 51 00:02:16,880 --> 00:02:19,360 Speaker 2: baby body. And it's a bit novel, you know, I 52 00:02:19,400 --> 00:02:22,360 Speaker 2: quite like it. It requires you to have five meals 53 00:02:22,400 --> 00:02:26,119 Speaker 2: per day and those meals have to contain five components. 54 00:02:26,120 --> 00:02:29,400 Speaker 2: So the components have some fiber, some good quality carbohydrate, 55 00:02:30,240 --> 00:02:33,760 Speaker 2: a certain amount of protein, a sugar free beverage. I 56 00:02:33,800 --> 00:02:36,440 Speaker 2: think it's a vegetable as the fifth factor. And then 57 00:02:36,480 --> 00:02:41,120 Speaker 2: the exercise component is five different exercises completed for five minutes, 58 00:02:41,160 --> 00:02:44,480 Speaker 2: so total of twenty five minutes of exercise per day. Now, 59 00:02:44,760 --> 00:02:47,440 Speaker 2: I think it's quite quirky and quite smart. You know, 60 00:02:47,480 --> 00:02:49,880 Speaker 2: it's fairly simple in the sense that it's about all 61 00:02:49,880 --> 00:02:52,520 Speaker 2: the fives, and compared to some of the diets that 62 00:02:52,560 --> 00:02:55,120 Speaker 2: we see, which can be you know, ranging from juice 63 00:02:55,200 --> 00:02:59,680 Speaker 2: fasts to shakes to really extreme programs. Nutritionally, I think 64 00:02:59,720 --> 00:03:02,600 Speaker 2: it's not too bad. It's just that it requires probably 65 00:03:02,600 --> 00:03:06,320 Speaker 2: a fair amount of preparation to create those meals. 66 00:03:06,560 --> 00:03:08,600 Speaker 1: It's definitely an overly restrictive like some of the other 67 00:03:08,680 --> 00:03:09,680 Speaker 1: ones we've seen and heard. 68 00:03:10,000 --> 00:03:12,000 Speaker 2: Is it one hundred percent? You know, first of all, 69 00:03:12,000 --> 00:03:13,440 Speaker 2: there's plenty of regular meals. 70 00:03:13,520 --> 00:03:13,680 Speaker 1: You know. 71 00:03:13,720 --> 00:03:16,320 Speaker 2: One of the issues with diets, as you know well, 72 00:03:16,919 --> 00:03:19,080 Speaker 2: is people get really hungry and then they tend to 73 00:03:19,080 --> 00:03:21,280 Speaker 2: binge eat after they're feeling restricted. So I think with 74 00:03:21,360 --> 00:03:24,079 Speaker 2: five meals a day. But one thing I did think 75 00:03:24,840 --> 00:03:27,000 Speaker 2: was that creating those kind of meals would be a 76 00:03:27,040 --> 00:03:29,160 Speaker 2: little bit tricky, Like I didn't even know what kind 77 00:03:29,200 --> 00:03:31,720 Speaker 2: of meal would fit that profile. Can you think of 78 00:03:31,800 --> 00:03:32,880 Speaker 2: what that mix would be. 79 00:03:32,960 --> 00:03:34,600 Speaker 3: It's like, oh, it's simple, you know. 80 00:03:34,600 --> 00:03:37,760 Speaker 1: It would be like chicken, quinoa, broccoli, maybe a serve 81 00:03:37,800 --> 00:03:39,400 Speaker 1: of fat, I think that's one of the components, a 82 00:03:39,440 --> 00:03:42,960 Speaker 1: little bit of avocado and agreeing to hear something would 83 00:03:42,960 --> 00:03:45,240 Speaker 1: be a sugar free beverage. So I think that I 84 00:03:45,240 --> 00:03:47,880 Speaker 1: think that it's fine and it seems pretty simple. But 85 00:03:47,960 --> 00:03:49,880 Speaker 1: I also think that boredom might be a factor for 86 00:03:49,960 --> 00:03:52,360 Speaker 1: some people because you couldn't fit I don't know, something 87 00:03:52,440 --> 00:03:54,680 Speaker 1: like tacos or nacho's or something into that. I don't 88 00:03:54,720 --> 00:03:56,120 Speaker 1: know how burger is it going to fit into that, 89 00:03:56,200 --> 00:03:57,720 Speaker 1: because you know, by the time you just looking at 90 00:03:57,720 --> 00:04:00,920 Speaker 1: the burger bun, you're over a carbon anyway. And then 91 00:04:00,920 --> 00:04:02,600 Speaker 1: if you wanted to add price so that don't even 92 00:04:02,640 --> 00:04:04,760 Speaker 1: think about the SUSI I. 93 00:04:04,680 --> 00:04:06,840 Speaker 2: Think if you looked at what's going on nutritionally, you're right, 94 00:04:06,920 --> 00:04:09,920 Speaker 2: it's slightly lowering carbohydrate. It's probably thirty to forty percent 95 00:04:09,960 --> 00:04:13,960 Speaker 2: carbohydrate working off one carb per meal, not dissimilar to 96 00:04:14,000 --> 00:04:17,080 Speaker 2: the zone. I think it would suit a celebrity who 97 00:04:17,120 --> 00:04:20,000 Speaker 2: had a full time chef to prepare those meals, which 98 00:04:20,160 --> 00:04:23,599 Speaker 2: I would say probably Katy Perry probably has. For the 99 00:04:23,640 --> 00:04:26,920 Speaker 2: average person, I think not only getting that balance right, 100 00:04:26,960 --> 00:04:29,240 Speaker 2: but actually preparing that number of meals, like I have 101 00:04:29,320 --> 00:04:31,800 Speaker 2: trouble trying to get my clients to prepare one meal. 102 00:04:32,200 --> 00:04:34,719 Speaker 2: But the exercise isn't too intensive. I think that you'll 103 00:04:34,720 --> 00:04:36,719 Speaker 2: get results if you can do it for any extended 104 00:04:36,760 --> 00:04:39,840 Speaker 2: period of time. As far as diets go, I think 105 00:04:39,880 --> 00:04:42,640 Speaker 2: it's reasonably safe compared to some of the ones we see, 106 00:04:42,760 --> 00:04:45,080 Speaker 2: but as I said, perhaps just a little bit labor intensive, 107 00:04:45,160 --> 00:04:48,960 Speaker 2: long long term and you know, we never know actually 108 00:04:49,040 --> 00:04:51,920 Speaker 2: how long the celebrities do it for or if in 109 00:04:51,960 --> 00:04:53,400 Speaker 2: fact they even do it at all, and. 110 00:04:53,320 --> 00:04:56,039 Speaker 1: What else they're doing on the side intent maybe some 111 00:04:56,080 --> 00:05:00,280 Speaker 1: plastic surgery, who knows. But it was designed by a 112 00:05:00,400 --> 00:05:02,400 Speaker 1: nutrition's and a personal trainer, so it's not like it 113 00:05:02,440 --> 00:05:05,039 Speaker 1: was a celebrity design diet, so you know, at least 114 00:05:05,040 --> 00:05:07,400 Speaker 1: he's got some qualifications to back it up as well. 115 00:05:07,520 --> 00:05:08,080 Speaker 3: That's true. 116 00:05:08,279 --> 00:05:10,240 Speaker 2: And I think the other standout thing is that it's 117 00:05:10,240 --> 00:05:12,160 Speaker 2: all well and good if you're preparing food at home 118 00:05:12,200 --> 00:05:14,120 Speaker 2: and eating at home all the time. But let's be honest, 119 00:05:14,160 --> 00:05:16,800 Speaker 2: I think the statistics in Australia are the thirty percent 120 00:05:16,920 --> 00:05:20,240 Speaker 2: of the calories are consumed away from the home. So 121 00:05:20,520 --> 00:05:22,839 Speaker 2: if you are trying to replicate that meal in a 122 00:05:22,839 --> 00:05:25,080 Speaker 2: food caught or cafe, it's going to be really difficult 123 00:05:25,080 --> 00:05:27,800 Speaker 2: because it would be like one small size of toast 124 00:05:27,920 --> 00:05:32,600 Speaker 2: with one egg a sliver of avocado. The toast would 125 00:05:32,640 --> 00:05:34,600 Speaker 2: have to be whole grain or whole meat, no butter 126 00:05:34,920 --> 00:05:37,479 Speaker 2: and no better. And then you would also then have 127 00:05:37,560 --> 00:05:39,600 Speaker 2: to have a herbal tea with it, forget your coffee. 128 00:05:39,680 --> 00:05:41,760 Speaker 2: So you know, a little bit more technical, if you're 129 00:05:41,760 --> 00:05:44,279 Speaker 2: eating out regularly. So even if you could maintain it 130 00:05:44,320 --> 00:05:45,640 Speaker 2: for the first half of the week, it's going to 131 00:05:45,680 --> 00:05:47,320 Speaker 2: be tricky when it comes to Sunday brunch. 132 00:05:47,400 --> 00:05:49,160 Speaker 3: Yeah, and there's definitely no mention of alcohol. 133 00:05:49,279 --> 00:05:51,840 Speaker 1: And you know, I think a glass of wine on 134 00:05:51,880 --> 00:05:53,600 Speaker 1: a Friday or a Saturday and night susy is one 135 00:05:53,600 --> 00:05:55,360 Speaker 1: of my favorite things. I don't do it every weekend, 136 00:05:55,360 --> 00:05:56,960 Speaker 1: but it definitely is something that I wouldn't want to 137 00:05:56,960 --> 00:05:58,960 Speaker 1: give up for a full you know, eight weeks, twelve 138 00:05:58,960 --> 00:05:59,960 Speaker 1: weeks or something like that. 139 00:06:00,200 --> 00:06:02,039 Speaker 2: Well, that's the thing with these dips, they don't factor 140 00:06:02,040 --> 00:06:04,599 Speaker 2: that in. When I'm modeling for clients, I always factory 141 00:06:04,600 --> 00:06:06,720 Speaker 2: in a meal or two off a week. Now, as 142 00:06:06,760 --> 00:06:09,440 Speaker 2: I remind clients, that's not a day off, it's one 143 00:06:09,520 --> 00:06:12,080 Speaker 2: meal or a cheat weekend. And that cheat weekend allows 144 00:06:12,160 --> 00:06:13,919 Speaker 2: you if you have, you know, a few drinks or 145 00:06:14,279 --> 00:06:17,200 Speaker 2: but there's off very little room to move in that 146 00:06:17,360 --> 00:06:18,039 Speaker 2: space there. 147 00:06:18,080 --> 00:06:19,000 Speaker 3: What do you do? 148 00:06:19,000 --> 00:06:21,640 Speaker 1: Do you let them let the absolutely I call them 149 00:06:21,640 --> 00:06:23,040 Speaker 1: soul foods. So I say, you know, what are your 150 00:06:23,040 --> 00:06:24,799 Speaker 1: favorite things and the entire words you want a glass 151 00:06:24,800 --> 00:06:27,360 Speaker 1: of wine, fabulous. We're not going to have wine, chips, 152 00:06:27,440 --> 00:06:29,280 Speaker 1: cheese and chocolate, though, you know, you're gonna pick one 153 00:06:29,320 --> 00:06:31,520 Speaker 1: or two things that you want the most on any 154 00:06:31,560 --> 00:06:33,640 Speaker 1: given day and we'll work that in for you. So 155 00:06:33,680 --> 00:06:36,600 Speaker 1: it's really just that trade off between you know, really 156 00:06:36,680 --> 00:06:38,719 Speaker 1: choosing the one thing they want that day, then knowing 157 00:06:38,760 --> 00:06:40,320 Speaker 1: that they can have a little bit more later in 158 00:06:40,320 --> 00:06:42,159 Speaker 1: the week or in a couple of days or something. 159 00:06:42,240 --> 00:06:44,360 Speaker 1: Not kind of that all or nothing approach a lot 160 00:06:44,360 --> 00:06:46,320 Speaker 1: of people go to on the weekend is like, you know, 161 00:06:46,320 --> 00:06:48,360 Speaker 1: they right off the weekend, it's a full cheat weekend. 162 00:06:48,560 --> 00:06:50,480 Speaker 1: They get back on track by Monday, but the damage 163 00:06:50,560 --> 00:06:52,239 Speaker 1: is already done, so. 164 00:06:51,880 --> 00:06:53,560 Speaker 2: They kind of on or off the program. 165 00:06:53,720 --> 00:06:55,280 Speaker 1: Yeah, I like to build it in. You know, if 166 00:06:55,279 --> 00:06:57,000 Speaker 1: they want some chocolate on a Tuesday, that's cool. If 167 00:06:57,000 --> 00:06:58,880 Speaker 1: they want a glass of one on a Thursday, that can fit. 168 00:06:58,880 --> 00:07:00,400 Speaker 1: If they want some ice cream and a saturd that's 169 00:07:00,440 --> 00:07:02,599 Speaker 1: cool too. So we're picking you know, one or two 170 00:07:02,600 --> 00:07:04,640 Speaker 1: soul foods, not everything all at once. 171 00:07:05,200 --> 00:07:05,680 Speaker 3: I like that. 172 00:07:05,800 --> 00:07:08,480 Speaker 2: So overall, the five factor diet, if you see it, 173 00:07:08,520 --> 00:07:10,680 Speaker 2: I think it's reasonably sound compared to some of the 174 00:07:10,680 --> 00:07:13,120 Speaker 2: ones that are out there. A bit labor intensive, yes, 175 00:07:13,280 --> 00:07:15,080 Speaker 2: twenty five minutes of training, that's quite nice. 176 00:07:15,200 --> 00:07:16,760 Speaker 3: Yeah, it's not too bad, so. 177 00:07:16,840 --> 00:07:19,240 Speaker 2: You know, there's far worse out there, and not too 178 00:07:19,240 --> 00:07:20,680 Speaker 2: bad a of you in general. 179 00:07:20,800 --> 00:07:22,120 Speaker 1: Yeah, And I think you know, at the end of 180 00:07:22,160 --> 00:07:23,840 Speaker 1: the day, any diet works as long as you can 181 00:07:23,840 --> 00:07:25,280 Speaker 1: stick to it. So if you read them and you 182 00:07:25,320 --> 00:07:28,480 Speaker 1: think absolutely not, then it's not even probably something worth 183 00:07:28,480 --> 00:07:31,120 Speaker 1: even considering because if you can't maintain it, you're not 184 00:07:31,120 --> 00:07:32,760 Speaker 1: going to get those results. You're not going to maintain 185 00:07:32,800 --> 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 00:07:37,240 --> 00:07:39,360 Speaker 1: whatever you do choose in terms of it eating pattern, 188 00:07:39,440 --> 00:07:41,680 Speaker 1: it has to be a lifestyle approach, not a diet. 189 00:07:42,000 --> 00:07:44,240 Speaker 2: And it's funny actually I had to write a piece 190 00:07:44,280 --> 00:07:48,200 Speaker 2: on the five top celebrity diets and the worst five, 191 00:07:48,400 --> 00:07:51,400 Speaker 2: and I actually put this in my top five among 192 00:07:51,560 --> 00:07:56,080 Speaker 2: with plant fasting because I thought that the principles were 193 00:07:56,120 --> 00:07:58,960 Speaker 2: quite strong. You know, it's not eliminating food groups or 194 00:07:59,000 --> 00:08:02,400 Speaker 2: anything like that about calories, which is nice, which is nice. 195 00:08:02,440 --> 00:08:05,080 Speaker 2: It's more a whole food focus and it includes exercise. 196 00:08:05,160 --> 00:08:06,760 Speaker 2: So it was in my top five, but it is 197 00:08:06,800 --> 00:08:08,560 Speaker 2: competing against some pretty brutal. 198 00:08:08,520 --> 00:08:10,080 Speaker 3: Others Metiterranean diet. 199 00:08:10,120 --> 00:08:12,560 Speaker 2: There's definitely some great out 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 --> 00:08:17,680 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 --> 00:08:23,360 Speaker 2: am asked this a lot. And you've had quite a 205 00:08:23,360 --> 00:08:27,400 Speaker 2: few inquiries about bloating and feeling discomfort in the tummy. 206 00:08:27,880 --> 00:08:29,880 Speaker 2: And I do wonder if it's because people are really 207 00:08:29,880 --> 00:08:32,240 Speaker 2: back at work now, it's after the holidays, we're sitting 208 00:08:32,280 --> 00:08:34,600 Speaker 2: a lot more. So that's my observation. That always tends 209 00:08:34,640 --> 00:08:38,160 Speaker 2: to play habit. But tell us about your experience with bloating. 210 00:08:38,360 --> 00:08:40,920 Speaker 3: 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 00:08:44,360 --> 00:08:48,840 Speaker 1: in active wey, So wearing super tight yoga pants all 213 00:08:48,920 --> 00:08:50,559 Speaker 1: day long actually contributes. 214 00:08:50,160 --> 00:08:51,959 Speaker 3: To blotting as well. So I find that for a 215 00:08:52,000 --> 00:08:52,760 Speaker 3: lot of clients. 216 00:08:52,520 --> 00:08:54,560 Speaker 1: If you're wearing really restrictive clothing, or you go to 217 00:08:54,559 --> 00:08:56,280 Speaker 1: the gym and your gym tights maybe you didn't sweat 218 00:08:56,280 --> 00:08:58,040 Speaker 1: too much, you kind of hang around in them all day, 219 00:08:58,280 --> 00:09:00,920 Speaker 1: wearing those super tight likera around your stomach all day, 220 00:09:01,080 --> 00:09:03,160 Speaker 1: particularly if you're like you know, in a hormone or 221 00:09:03,200 --> 00:09:05,000 Speaker 1: week or you've got your period or something like that, 222 00:09:05,040 --> 00:09:07,240 Speaker 1: it's only going to make that bloating worse. So get 223 00:09:07,240 --> 00:09:09,760 Speaker 1: out of your type tights and get into some sweatpants. 224 00:09:09,800 --> 00:09:11,800 Speaker 1: That's gonna help with bloating. We want things that are 225 00:09:11,840 --> 00:09:15,000 Speaker 1: moving through properly, Susie. So we want fiber, we want water, 226 00:09:15,040 --> 00:09:18,520 Speaker 1: and we want physical activity. So slowly increasing fiber can 227 00:09:18,559 --> 00:09:21,839 Speaker 1: be a really simple solution to get things moving properly through. 228 00:09:21,920 --> 00:09:22,920 Speaker 3: Basically, So a lot of. 229 00:09:22,880 --> 00:09:26,160 Speaker 1: Bloating is actually related to sluggish boughs or even some constipation. 230 00:09:26,480 --> 00:09:29,040 Speaker 1: And we know that with a lot of constipation, people 231 00:09:29,080 --> 00:09:31,320 Speaker 1: aren't drinking enough, they're not moving enough, and they're simply 232 00:09:31,360 --> 00:09:33,880 Speaker 1: not eating enough fiber for the majority of people, not 233 00:09:33,920 --> 00:09:36,520 Speaker 1: for every single person, but bloating has a really really 234 00:09:36,559 --> 00:09:39,520 Speaker 1: close link to just those sluggish bows. So I think 235 00:09:39,640 --> 00:09:42,080 Speaker 1: if you are someone who suffers regularly from bloating, that's 236 00:09:42,120 --> 00:09:45,640 Speaker 1: a great place to start, and then of course linking 237 00:09:45,640 --> 00:09:47,719 Speaker 1: in with a dietician one on one, because there are 238 00:09:47,880 --> 00:09:50,160 Speaker 1: lots of you know, personal intolerances and that sort of 239 00:09:50,160 --> 00:09:52,640 Speaker 1: things which can aggravate people's guts as well. 240 00:09:53,240 --> 00:09:55,400 Speaker 2: I've got two things to say in response to that. 241 00:09:55,440 --> 00:09:57,840 Speaker 2: The first is I have never in all my years 242 00:09:58,240 --> 00:10:01,400 Speaker 2: heard about the gym pants being for your stomach. That 243 00:10:01,559 --> 00:10:02,280 Speaker 2: is so interesting. 244 00:10:02,320 --> 00:10:04,280 Speaker 1: I have a history of ibs myself, and let me 245 00:10:04,320 --> 00:10:07,520 Speaker 1: tell you, if I'm having a more distended day, it 246 00:10:07,559 --> 00:10:08,680 Speaker 1: will be sweatpants for me. 247 00:10:08,720 --> 00:10:10,360 Speaker 3: There's no way I can live in my tights. 248 00:10:10,400 --> 00:10:12,760 Speaker 1: They are way too uncomfortable and they just make it 249 00:10:12,760 --> 00:10:13,760 Speaker 1: worse as the day goes on. 250 00:10:14,080 --> 00:10:16,559 Speaker 2: And I'm assuming as someone who does do some TV 251 00:10:16,679 --> 00:10:18,960 Speaker 2: work that spanks would also be a problem. 252 00:10:19,280 --> 00:10:22,040 Speaker 1: I wore them once on my wedding and oh my god, 253 00:10:22,040 --> 00:10:23,959 Speaker 1: I wanted to rip them off the entire night and 254 00:10:24,000 --> 00:10:24,960 Speaker 1: I've never gone back. 255 00:10:25,200 --> 00:10:28,320 Speaker 2: So one hundred percent, if the like if the workout 256 00:10:28,320 --> 00:10:29,760 Speaker 2: pants have caused this problem. 257 00:10:30,200 --> 00:10:32,560 Speaker 1: Spanks school day, It's not going to help you ladies 258 00:10:32,559 --> 00:10:33,199 Speaker 1: out at all. 259 00:10:33,320 --> 00:10:35,840 Speaker 2: I'm learning something that's fantastic. And the other question I 260 00:10:35,880 --> 00:10:37,719 Speaker 2: have is, because you do tend to do a bit 261 00:10:37,720 --> 00:10:40,280 Speaker 2: more gut stuff than I do, what are your go 262 00:10:40,360 --> 00:10:41,719 Speaker 2: to high fiber foods? 263 00:10:41,880 --> 00:10:42,080 Speaker 3: Oh? 264 00:10:42,120 --> 00:10:45,320 Speaker 1: I love loah blah, love not sponsored guys on this podcast, 265 00:10:45,320 --> 00:10:47,559 Speaker 1: but I love the range of better high fiber pasta. 266 00:10:47,760 --> 00:10:50,640 Speaker 1: Fine that's really great, the legging based pasta as well, 267 00:10:50,640 --> 00:10:52,240 Speaker 1: like Lentil pasta Chickpee pasta. 268 00:10:52,600 --> 00:10:53,400 Speaker 3: I'm really loving. 269 00:10:53,440 --> 00:10:55,240 Speaker 1: My favorite brand for the Newsley bars used to be 270 00:10:55,280 --> 00:10:57,960 Speaker 1: the Barley Plus bars. I believe I've been taken off 271 00:10:58,000 --> 00:11:01,120 Speaker 1: market now and I've been recommend for my clients their 272 00:11:01,120 --> 00:11:04,439 Speaker 1: Heritage Trail Probotic bars. They're super high in fiber as well, 273 00:11:04,760 --> 00:11:06,560 Speaker 1: and then you can get some really great you know, 274 00:11:06,600 --> 00:11:08,800 Speaker 1: wraps and breads as well, which and even some types 275 00:11:08,840 --> 00:11:10,360 Speaker 1: of cereals as well, which you can give you a 276 00:11:10,400 --> 00:11:13,120 Speaker 1: good boost in terms of fiber. Ideally, if you are 277 00:11:13,160 --> 00:11:15,440 Speaker 1: someone that's blocked up and you eat it enough fib 278 00:11:15,440 --> 00:11:16,840 Speaker 1: but you just want to boost yourself a little bit, 279 00:11:16,880 --> 00:11:19,160 Speaker 1: aim for about ten grams breakfast, ten grams at lunch, 280 00:11:19,200 --> 00:11:21,040 Speaker 1: ten grabs at dinner, it's gonna give you an easy 281 00:11:21,080 --> 00:11:23,560 Speaker 1: thirty grams it with fiber. The number one thing to remember, 282 00:11:23,640 --> 00:11:26,160 Speaker 1: Susie is to increase slowly. You go too quickly with 283 00:11:26,240 --> 00:11:28,280 Speaker 1: fiber or give yourself too much, you're going to make 284 00:11:28,280 --> 00:11:30,520 Speaker 1: that bloating and uncomfortable feeling a lot worse. 285 00:11:30,800 --> 00:11:32,120 Speaker 2: And of course you have to match it with plenty 286 00:11:32,120 --> 00:11:34,520 Speaker 2: of fluid to move it through, because that's another rookie 287 00:11:34,760 --> 00:11:36,840 Speaker 2: to load up the fiber into a ball of water, 288 00:11:36,960 --> 00:11:38,920 Speaker 2: so you definitely want at least two liters of water. 289 00:11:39,360 --> 00:11:41,800 Speaker 2: My favorite cereal is actually I'm a big fan of 290 00:11:41,840 --> 00:11:42,360 Speaker 2: All Brand. 291 00:11:42,760 --> 00:11:43,000 Speaker 3: Yeah. 292 00:11:43,080 --> 00:11:45,520 Speaker 2: Now I know that it does contain some added sugar, 293 00:11:45,679 --> 00:11:48,280 Speaker 2: so on cereal comparisons it doesn't fare well, but if 294 00:11:48,320 --> 00:11:51,360 Speaker 2: you've got upset tummy and contolerate wheat fiber, it is 295 00:11:51,400 --> 00:11:53,240 Speaker 2: one of the best things at getting things moving. And 296 00:11:53,320 --> 00:11:55,920 Speaker 2: the other product I really have always liked is the 297 00:11:55,960 --> 00:11:58,760 Speaker 2: Sanitarium multi grain and wheatbigs. I don't know if they're 298 00:11:58,800 --> 00:12:00,920 Speaker 2: called multi grade anymore, but I've always loved that they've 299 00:12:00,920 --> 00:12:03,920 Speaker 2: got a really high soluble fiber load to them. And 300 00:12:03,960 --> 00:12:06,720 Speaker 2: then there's also a new range of digestive well being 301 00:12:06,800 --> 00:12:10,040 Speaker 2: Helga's Bread which have got really high dose of barley 302 00:12:10,120 --> 00:12:12,800 Speaker 2: max as one of their base flowers. So that's another product. 303 00:12:12,920 --> 00:12:15,400 Speaker 2: So that's the other thing I think listeners is that 304 00:12:15,679 --> 00:12:18,079 Speaker 2: for people who are interested in gut related health or 305 00:12:18,120 --> 00:12:21,120 Speaker 2: do suffer from bloating and have sensitive tummies, you'll see 306 00:12:21,120 --> 00:12:23,440 Speaker 2: more and more products in supermarkets now that really are 307 00:12:23,480 --> 00:12:26,800 Speaker 2: targeting digestive well being. And it's a broad term one 308 00:12:26,880 --> 00:12:29,520 Speaker 2: hundred percent it's not regulated, but in general you'll find 309 00:12:29,520 --> 00:12:31,360 Speaker 2: that they tend to be higher in different types of 310 00:12:31,360 --> 00:12:34,480 Speaker 2: fiber that approve and to help promote gut comfort, So 311 00:12:34,559 --> 00:12:36,680 Speaker 2: definitely worth seeking those out. And they range from both 312 00:12:36,679 --> 00:12:39,319 Speaker 2: the mainstream section and the health food sections, so definitely 313 00:12:39,400 --> 00:12:41,800 Speaker 2: that could be all products because those ones you've mentioned 314 00:12:41,840 --> 00:12:43,679 Speaker 2: as well are quite specific. 315 00:12:43,760 --> 00:12:45,959 Speaker 1: And without mentioning again products and brands. One of my 316 00:12:46,000 --> 00:12:49,360 Speaker 1: favorite breakfast thing is just is simply overn adotes. Overn 317 00:12:49,360 --> 00:12:51,400 Speaker 1: adotes with cheer seeds. I just buy a bag of 318 00:12:51,440 --> 00:12:53,800 Speaker 1: home brand oats, cheapest chips, you know, dollars, two dollars 319 00:12:53,840 --> 00:12:55,760 Speaker 1: in the bag, soaked them into milk over night with 320 00:12:55,800 --> 00:12:57,600 Speaker 1: some cheer seats, put some fruit on in the morning, 321 00:12:57,800 --> 00:13:00,360 Speaker 1: and happy as Larry gets things moving through that morning. 322 00:13:00,400 --> 00:13:02,680 Speaker 3: Coffee might do the trick well. 323 00:13:02,559 --> 00:13:05,080 Speaker 2: Because the caffeine is that stimulant. That's why sometimes after 324 00:13:05,120 --> 00:13:07,360 Speaker 2: you've had breakfast of eggs and coffee, it's very good 325 00:13:07,559 --> 00:13:10,320 Speaker 2: at getting your tummy sorted. But in saying that, I 326 00:13:10,360 --> 00:13:12,120 Speaker 2: love that as a breakfast for people who are busy 327 00:13:12,160 --> 00:13:13,559 Speaker 2: because you can make it the night before and it's 328 00:13:13,559 --> 00:13:15,560 Speaker 2: that grab and go and more and more on my 329 00:13:15,640 --> 00:13:18,679 Speaker 2: clients are loving those grab and go breakfast options, and 330 00:13:18,720 --> 00:13:20,840 Speaker 2: that is particularly good because if you're picking up breakfast 331 00:13:20,840 --> 00:13:22,400 Speaker 2: at the coffee shop, it's really hard to get a 332 00:13:22,440 --> 00:13:25,199 Speaker 2: high fiber option because the bread is normally white sourad 333 00:13:25,400 --> 00:13:28,840 Speaker 2: or a white wrap. The yogurts and stuff we choose 334 00:13:28,880 --> 00:13:31,319 Speaker 2: don't have a lot of whole grain or fruit to them, 335 00:13:31,440 --> 00:13:34,760 Speaker 2: so much much better from a cost perspective and money 336 00:13:34,800 --> 00:13:37,640 Speaker 2: perspective as well nutritionally as if you make one of those, 337 00:13:37,640 --> 00:13:39,920 Speaker 2: whether it's a whole grain breakfast wrap on their digestive 338 00:13:39,960 --> 00:13:43,079 Speaker 2: health type bread or overnight over like that works really 339 00:13:43,080 --> 00:13:45,320 Speaker 2: well and very budget friendly ably. 340 00:13:45,000 --> 00:13:46,840 Speaker 1: And you're soaking them as well as it's quite gentle 341 00:13:46,880 --> 00:13:48,720 Speaker 1: on Oh you're tummy if you've got you know, a 342 00:13:48,720 --> 00:13:50,720 Speaker 1: bit of an upset tummy or something. 343 00:13:50,559 --> 00:13:51,240 Speaker 3: Like that as well. 344 00:13:52,320 --> 00:13:55,800 Speaker 1: So continuing on our product discussion, Susie, what product of 345 00:13:55,840 --> 00:13:57,600 Speaker 1: the week have you got for our listeners today? 346 00:13:58,080 --> 00:14:02,280 Speaker 2: This is a really fascinating and I've seen a lot 347 00:14:02,320 --> 00:14:04,880 Speaker 2: of dietitians commenting on it because it's such a standout. 348 00:14:04,920 --> 00:14:07,280 Speaker 2: So it's a tuna. It's a John West tuna, which 349 00:14:07,280 --> 00:14:09,920 Speaker 2: is one of the big tuna brands, and for the 350 00:14:09,920 --> 00:14:13,640 Speaker 2: first time ever I have seen it with added calcium, 351 00:14:13,720 --> 00:14:15,680 Speaker 2: so there's a couple of different flavors. It's just in 352 00:14:15,720 --> 00:14:19,800 Speaker 2: the normal ninety gram tin, but the calcium that's in 353 00:14:19,840 --> 00:14:22,240 Speaker 2: it as opposed to being an added calcium, which can 354 00:14:22,280 --> 00:14:24,840 Speaker 2: be the case in say, plant based milks, where they're 355 00:14:24,840 --> 00:14:28,040 Speaker 2: adding it in. This has actually taken the tuna bones, 356 00:14:28,120 --> 00:14:31,280 Speaker 2: ground them up, and added that back into the tuna itself. Now, 357 00:14:31,400 --> 00:14:34,000 Speaker 2: we've always known that tin salmon, which has got the 358 00:14:34,000 --> 00:14:36,080 Speaker 2: bones in it, is a really rich source of calcium. 359 00:14:36,080 --> 00:14:38,160 Speaker 2: Like a tin salmon will give you two three hundred 360 00:14:38,200 --> 00:14:40,560 Speaker 2: milligrams of calcium if you eat those bones, because they're 361 00:14:40,600 --> 00:14:42,480 Speaker 2: that soft bone that breaks down quite easily if you 362 00:14:42,520 --> 00:14:45,520 Speaker 2: mash it in tune. Now we've been less likely to 363 00:14:45,560 --> 00:14:49,160 Speaker 2: have that in there, and so the most interesting thing 364 00:14:49,240 --> 00:14:52,040 Speaker 2: is those cans have got about eight hundred milligrams of 365 00:14:52,080 --> 00:14:55,920 Speaker 2: calcium persue a lot, which is massive because at most 366 00:14:56,400 --> 00:14:59,920 Speaker 2: a postmenopause a woman or a high risk of fractures 367 00:15:00,160 --> 00:15:03,400 Speaker 2: need thirteen hundred milligrams per day, which is really hard 368 00:15:03,440 --> 00:15:05,840 Speaker 2: to get from dietary sources, particularly if you don't have dairy. 369 00:15:06,280 --> 00:15:09,280 Speaker 2: But this would be one of the richest fairly natural 370 00:15:09,360 --> 00:15:13,800 Speaker 2: sources of non dairy based calcium in food. I've ever seen. Absolutely, 371 00:15:13,960 --> 00:15:16,640 Speaker 2: so I thought it was just a fascinating product. 372 00:15:16,640 --> 00:15:18,880 Speaker 1: And for restpierants for our listeners. A cup of Towl's 373 00:15:18,880 --> 00:15:22,080 Speaker 1: milk generally has what about three hundred milligrams of calcium. Yeah, 374 00:15:22,080 --> 00:15:24,200 Speaker 1: so eight hundred tuna is huge. 375 00:15:24,280 --> 00:15:26,000 Speaker 2: It's huge. And I've done a little bit of research. 376 00:15:26,200 --> 00:15:28,920 Speaker 2: I've chatted to a few dieticians online myself and just 377 00:15:29,160 --> 00:15:31,840 Speaker 2: researching it to see is it actually good to be 378 00:15:31,880 --> 00:15:34,640 Speaker 2: having such a lud dose of calcium in one goal, 379 00:15:35,160 --> 00:15:37,400 Speaker 2: because what we know from other nutrients is that if 380 00:15:37,440 --> 00:15:39,800 Speaker 2: you give too much, it's either excreted or it's not 381 00:15:39,840 --> 00:15:43,080 Speaker 2: good for the body to be exposed to such concentrated amounts. Now, 382 00:15:43,440 --> 00:15:46,000 Speaker 2: I haven't had any evidence or feedback back that it 383 00:15:46,080 --> 00:15:50,200 Speaker 2: is a concern. It's not dangerous, and indeed it's going 384 00:15:50,280 --> 00:15:52,680 Speaker 2: to be a million times better than a supplementary form 385 00:15:52,720 --> 00:15:56,080 Speaker 2: of calcium purely because it's been consumed within a whole food, 386 00:15:56,200 --> 00:15:58,800 Speaker 2: and the synergistic effect of all the other nutrients in 387 00:15:58,840 --> 00:16:01,920 Speaker 2: that tuna, like the protein magnesium, is always good to 388 00:16:02,040 --> 00:16:05,280 Speaker 2: enhance absorption. But yeah, I can't help it say that 389 00:16:05,360 --> 00:16:09,320 Speaker 2: for anyone who struggles with their calcium intake, who has osteopenia, 390 00:16:09,360 --> 00:16:13,840 Speaker 2: the precursor to osteoporosis, brittle bones, struggles with dairy, you can't. 391 00:16:13,920 --> 00:16:17,440 Speaker 2: That's an amazing product to include to really increase your 392 00:16:17,440 --> 00:16:18,320 Speaker 2: calcium intake. 393 00:16:18,520 --> 00:16:20,800 Speaker 1: Absolutely, and I'd say only the only caution I could 394 00:16:20,800 --> 00:16:22,960 Speaker 1: think off the top of my head would be renal 395 00:16:23,000 --> 00:16:24,840 Speaker 1: disease really or problems with if someone. 396 00:16:25,240 --> 00:16:27,240 Speaker 2: That's a good point for anyone who was needing to 397 00:16:27,320 --> 00:16:30,880 Speaker 2: look at protein loads or any of those elements intake 398 00:16:30,920 --> 00:16:33,640 Speaker 2: one hundred percent. So I definitely consult your dietitian or 399 00:16:34,120 --> 00:16:37,120 Speaker 2: specialist about that. But you know, for a retail price, 400 00:16:37,120 --> 00:16:39,920 Speaker 2: I think they're about a dollar age. Yeah, good price, 401 00:16:40,440 --> 00:16:42,600 Speaker 2: and you know we love tinfish for a range of reasons. 402 00:16:42,640 --> 00:16:45,240 Speaker 2: So now i'd be saying definitely once or twice a week, 403 00:16:45,280 --> 00:16:47,440 Speaker 2: particularly if you're a calcium in tatelough. That's a really 404 00:16:47,440 --> 00:16:50,720 Speaker 2: smart choice. So it's very interesting product and I think 405 00:16:50,720 --> 00:16:53,080 Speaker 2: we'll just see more and more of that in supermarkets 406 00:16:53,360 --> 00:16:56,680 Speaker 2: when people realize in Australia we don't necessarily get enough calcium. 407 00:16:56,800 --> 00:16:58,680 Speaker 1: Yeah yeah, so Sussie, we'll pop those ones on our 408 00:16:58,720 --> 00:17:00,960 Speaker 1: social media profile, which if you guys want to follow 409 00:17:01,040 --> 00:17:03,840 Speaker 1: us on socials, we're on Facebook and Instagram at the 410 00:17:03,960 --> 00:17:06,960 Speaker 1: Nutrition Couch podcast, and we'll pop some photos up of 411 00:17:07,000 --> 00:17:09,800 Speaker 1: that tinned high calcium tuner, and. 412 00:17:09,760 --> 00:17:12,040 Speaker 2: We've had a few people pop some photos up themselves 413 00:17:12,480 --> 00:17:15,240 Speaker 2: of products that they're very interested in. We find that 414 00:17:15,280 --> 00:17:18,639 Speaker 2: really helpful, particularly listening to people from other states. So 415 00:17:18,680 --> 00:17:21,000 Speaker 2: feel free to get in on the conversation. We love 416 00:17:21,040 --> 00:17:23,000 Speaker 2: to hear from you, and we love your feedback on 417 00:17:23,119 --> 00:17:25,760 Speaker 2: the podcast, so thank you for tuning in. 418 00:17:26,200 --> 00:17:28,280 Speaker 3: Absolutely so. 419 00:17:28,480 --> 00:17:32,919 Speaker 2: Our final segment of today is I think personally and 420 00:17:32,960 --> 00:17:37,160 Speaker 2: also professionally, one of the greatest nutrition areas or issues 421 00:17:37,200 --> 00:17:39,840 Speaker 2: that I see, and I've been guilty of it, is 422 00:17:39,880 --> 00:17:42,399 Speaker 2: that you have your dinner and you're trying to be healthy, 423 00:17:43,160 --> 00:17:46,080 Speaker 2: and you sit down and watch the Telly whatever your 424 00:17:46,359 --> 00:17:51,879 Speaker 2: favorite reality television or Netflix is, and you crave something sweet. Now, 425 00:17:52,280 --> 00:17:55,399 Speaker 2: when I'm dealing with clients myself, I will generally factor 426 00:17:55,480 --> 00:17:58,399 Speaker 2: in something small if that's their preference, So if they 427 00:17:58,440 --> 00:18:02,320 Speaker 2: love to have a biscuit or a chocolate afterwards. Myself, 428 00:18:03,160 --> 00:18:05,640 Speaker 2: full disclosure, I generally have something sweet with a cup 429 00:18:05,640 --> 00:18:07,159 Speaker 2: of tea or try and keep it at about one 430 00:18:07,200 --> 00:18:10,560 Speaker 2: hundred calories. But for me, I'm quite good at regulating 431 00:18:10,560 --> 00:18:12,400 Speaker 2: that and that's my eating cutoff for the night once 432 00:18:12,440 --> 00:18:14,920 Speaker 2: I've had that. But I've also heard you say, which 433 00:18:14,960 --> 00:18:17,240 Speaker 2: I really love and want to explore a bit more, 434 00:18:17,840 --> 00:18:21,159 Speaker 2: that after eating after dinner is actually a bad habit. 435 00:18:21,960 --> 00:18:23,760 Speaker 2: So I thought this is going to resonate with so 436 00:18:23,800 --> 00:18:26,960 Speaker 2: many listeners who overeat and snack after dinner. I thought 437 00:18:27,200 --> 00:18:29,880 Speaker 2: there's a lot to explore here, So tell me your 438 00:18:29,880 --> 00:18:31,879 Speaker 2: thoughts on that after dinner habits. 439 00:18:31,960 --> 00:18:34,199 Speaker 1: Yeah, I'm probably the opposite, so I don't tend to 440 00:18:34,200 --> 00:18:36,119 Speaker 1: eat after dinner very occasionally. Once a week, I might 441 00:18:36,160 --> 00:18:37,399 Speaker 1: have a glass of wine, or I might have a 442 00:18:37,440 --> 00:18:39,280 Speaker 1: couple of squares of chocolate maybe once or twice a 443 00:18:39,280 --> 00:18:41,720 Speaker 1: week maximum. But I'm more of a fan for my 444 00:18:41,760 --> 00:18:44,359 Speaker 1: clients as well as myself adding those things in throughout 445 00:18:44,400 --> 00:18:46,199 Speaker 1: the day because I do find for a lot of 446 00:18:46,240 --> 00:18:48,640 Speaker 1: people it's more of a habit. They're not actually hungry. 447 00:18:48,720 --> 00:18:50,399 Speaker 1: And when I ask my clients, I'm like, Okay, if 448 00:18:50,400 --> 00:18:52,919 Speaker 1: you're hungry, you know, let's have i don't know, like 449 00:18:52,960 --> 00:18:54,680 Speaker 1: some carrots and some dip or a piece of fruit 450 00:18:54,720 --> 00:18:56,399 Speaker 1: or yogurt. And they're like, no, no, no, it has 451 00:18:56,400 --> 00:18:58,359 Speaker 1: to be something sweet. It has to be chocolate, which 452 00:18:58,400 --> 00:19:01,000 Speaker 1: then tells me that it's not true hunger. So I 453 00:19:01,119 --> 00:19:04,240 Speaker 1: like to distinguish between hunger as head hunger and tummy hunger. 454 00:19:04,400 --> 00:19:06,520 Speaker 1: So have you got the munchies up top where you're 455 00:19:06,560 --> 00:19:09,399 Speaker 1: just really craving something because it has been linked to 456 00:19:09,520 --> 00:19:12,440 Speaker 1: or associated with a habit, such as finally sitting down 457 00:19:12,440 --> 00:19:14,119 Speaker 1: and there the kids are in bed, you're relaxing in 458 00:19:14,119 --> 00:19:16,040 Speaker 1: front of the TV, and your body just goes, oh, 459 00:19:16,080 --> 00:19:19,119 Speaker 1: I need something sweet now. Or is that genuine physical 460 00:19:19,200 --> 00:19:21,199 Speaker 1: hunger where perhaps you haven't had enough to eat for 461 00:19:21,240 --> 00:19:23,320 Speaker 1: dinner and you actually do need a little bit more food. 462 00:19:23,440 --> 00:19:25,200 Speaker 3: So I'm purely talking Susie. 463 00:19:24,840 --> 00:19:27,159 Speaker 1: About that hunger that is at head hunger, where you're 464 00:19:27,200 --> 00:19:29,800 Speaker 1: not physically hungry. It just may be something like a 465 00:19:29,840 --> 00:19:32,320 Speaker 1: habit where the more sugar you have, the more that 466 00:19:32,359 --> 00:19:34,520 Speaker 1: becomes a habit, and the more sugar your body wants. 467 00:19:34,680 --> 00:19:36,919 Speaker 1: And that's that sad little cycle we can get caught in, 468 00:19:36,960 --> 00:19:39,000 Speaker 1: which is really hard to break out of. So I 469 00:19:39,000 --> 00:19:41,160 Speaker 1: generally say to my clients do you crave something sweet 470 00:19:41,200 --> 00:19:43,679 Speaker 1: after breakfast? Do you crave something sweet after lunch? And 471 00:19:43,760 --> 00:19:45,679 Speaker 1: ninety nine point nine percent of the time they're like no, 472 00:19:46,080 --> 00:19:48,560 Speaker 1: And it's like just after dinner. And I'm like, well, 473 00:19:48,600 --> 00:19:50,720 Speaker 1: it comes back to those habits. And if you go 474 00:19:50,760 --> 00:19:52,760 Speaker 1: and you do something different, if you finish your dinner, 475 00:19:52,800 --> 00:19:55,000 Speaker 1: if the light salon in the kitchen, it looks really inviting. 476 00:19:55,080 --> 00:19:57,400 Speaker 1: You plug yourself down on your couch and five seconds lady, 477 00:19:57,440 --> 00:20:00,080 Speaker 1: you're like, oh, I need something sweet. Change that and 478 00:20:00,119 --> 00:20:02,720 Speaker 1: then change that those behaviors that you do. So turn 479 00:20:02,760 --> 00:20:04,680 Speaker 1: the light off in the kitchen, make it less inviting. 480 00:20:04,760 --> 00:20:07,480 Speaker 1: Go upstairs and brush your teeth, get into your pajamas, 481 00:20:07,520 --> 00:20:09,879 Speaker 1: get ready for bed, then come back down and relax 482 00:20:09,920 --> 00:20:12,199 Speaker 1: and watch a little bit of TV. So brushing my 483 00:20:12,280 --> 00:20:14,720 Speaker 1: teeth to me signals like the end of eating and 484 00:20:14,760 --> 00:20:16,160 Speaker 1: drinking for the night. I'm not going to go brush 485 00:20:16,240 --> 00:20:18,000 Speaker 1: my teeth then come downstairs and have a glass of 486 00:20:18,040 --> 00:20:19,920 Speaker 1: orange juice, or come downstairs and eat a piece of chocolate, 487 00:20:19,960 --> 00:20:22,240 Speaker 1: because I've got that nice, minty, fresh breath. 488 00:20:22,280 --> 00:20:24,480 Speaker 3: I don't want to ruin that. So for me and my. 489 00:20:24,440 --> 00:20:26,680 Speaker 1: Clients, that's a really easy strategy that they can use. 490 00:20:26,720 --> 00:20:28,960 Speaker 1: I'm not against them eating after dinner, but I do 491 00:20:29,040 --> 00:20:31,119 Speaker 1: find for I work with clients and the majority of 492 00:20:31,160 --> 00:20:33,800 Speaker 1: their goal is around fat loss, it's an easier way 493 00:20:33,880 --> 00:20:36,000 Speaker 1: to keep them in a deficit. Put it that way, 494 00:20:36,040 --> 00:20:37,359 Speaker 1: and if they want those foods, they can have a 495 00:20:37,359 --> 00:20:39,280 Speaker 1: little bit of chocolate with their afternoon tea, that sort 496 00:20:39,320 --> 00:20:41,600 Speaker 1: of thing, because it does become more of that habit, 497 00:20:41,640 --> 00:20:43,639 Speaker 1: which again makes it really hard to break out of. 498 00:20:43,800 --> 00:20:45,720 Speaker 1: We're constantly craving things every night. 499 00:20:46,200 --> 00:20:48,840 Speaker 2: The research would absolutely show is a programming effect. So 500 00:20:48,960 --> 00:20:50,919 Speaker 2: after two or three days of the same habit, the 501 00:20:50,920 --> 00:20:52,920 Speaker 2: brain will then seek that out. So if every night 502 00:20:52,960 --> 00:20:56,199 Speaker 2: you currently have a tea and associate that with something sweet, 503 00:20:56,720 --> 00:20:58,560 Speaker 2: and then you have one biscuit, it's not going to 504 00:20:58,560 --> 00:21:01,359 Speaker 2: be satisfying over time need to and that's how people 505 00:21:01,400 --> 00:21:04,879 Speaker 2: over time generally overeat. It becomes a programming effect. I 506 00:21:04,880 --> 00:21:07,000 Speaker 2: think for me, I often leave it up to my 507 00:21:07,040 --> 00:21:09,960 Speaker 2: clients whether they break the habit because it's actually becoming 508 00:21:09,960 --> 00:21:12,160 Speaker 2: more of a hindrance, or if they're happy to regulate 509 00:21:12,200 --> 00:21:14,560 Speaker 2: it by choosing something that signifies the end of the day. 510 00:21:14,600 --> 00:21:15,960 Speaker 2: And I do aim for a bout less than one 511 00:21:16,040 --> 00:21:18,440 Speaker 2: hundred calories, and I definitely like an eating cutoff time. 512 00:21:18,520 --> 00:21:21,200 Speaker 2: I think that's a very powerful programmer one to give 513 00:21:21,280 --> 00:21:24,080 Speaker 2: the body that ten twelve, fourteen hours without food, which 514 00:21:24,119 --> 00:21:26,720 Speaker 2: we know is good for us, And the truth be known, 515 00:21:26,720 --> 00:21:28,760 Speaker 2: if we were looking at it from a nutritional perspective, 516 00:21:28,840 --> 00:21:30,879 Speaker 2: having something like a slice of cheese would actually be 517 00:21:30,880 --> 00:21:32,920 Speaker 2: better for things like the teeth, if we were looking 518 00:21:32,960 --> 00:21:36,600 Speaker 2: purely from what's better physiologically. But I love that question. 519 00:21:36,720 --> 00:21:39,720 Speaker 2: A simple check in with yourself to say, am I 520 00:21:39,800 --> 00:21:44,080 Speaker 2: actually genuinely hungry? Or is it that habitual habit? And 521 00:21:44,160 --> 00:21:45,840 Speaker 2: if it is, if I want to break it. For 522 00:21:45,960 --> 00:21:48,479 Speaker 2: me working with clients on breaking a habit, you've got 523 00:21:48,520 --> 00:21:51,240 Speaker 2: to take them out in the environment because that's so powerful. 524 00:21:51,280 --> 00:21:53,760 Speaker 2: So if you really want to break that night eating habit, 525 00:21:54,119 --> 00:21:55,840 Speaker 2: you're going to have to get out of probably the 526 00:21:55,880 --> 00:21:58,360 Speaker 2: loungdring where the TV's on, because your brain is expecting 527 00:21:58,480 --> 00:22:00,640 Speaker 2: to do that. So it's about doing something different, which 528 00:22:00,720 --> 00:22:02,479 Speaker 2: is not as easy this time of year when it's 529 00:22:02,520 --> 00:22:03,960 Speaker 2: a bit cold. You're not going to go for a walk. 530 00:22:04,040 --> 00:22:06,920 Speaker 2: But that would be my other tip. If you're keen 531 00:22:06,960 --> 00:22:09,439 Speaker 2: to actually stop it, you've got to get out of 532 00:22:09,480 --> 00:22:11,800 Speaker 2: that habit of watching TV because as soon as you 533 00:22:11,800 --> 00:22:14,399 Speaker 2: sit down, everything in your body will be programming you 534 00:22:14,840 --> 00:22:16,440 Speaker 2: to have something sweet. And the other thing I would 535 00:22:16,440 --> 00:22:17,600 Speaker 2: say off the back of that and I've had this 536 00:22:17,720 --> 00:22:20,400 Speaker 2: conversation several times this week with my clients. If you've 537 00:22:20,440 --> 00:22:22,239 Speaker 2: got Easter eggs left in the house, they've got to go. 538 00:22:22,320 --> 00:22:23,359 Speaker 3: People got to go. 539 00:22:23,520 --> 00:22:24,200 Speaker 1: They gotta go. 540 00:22:24,359 --> 00:22:27,000 Speaker 3: Yep. I couldn't agree with yeah. 541 00:22:27,040 --> 00:22:29,320 Speaker 1: And for me, like Easter eggs, like I always say 542 00:22:29,359 --> 00:22:31,520 Speaker 1: to clients, eat food that gives you the most maximal 543 00:22:31,560 --> 00:22:34,000 Speaker 1: satisfaction if not. Like for me, I don't eat Cabrio 544 00:22:34,080 --> 00:22:35,720 Speaker 1: chocolate because I could eat who Block and still not 545 00:22:35,720 --> 00:22:38,000 Speaker 1: feel satisfied. It just doesn't do it for me. Whereas 546 00:22:38,000 --> 00:22:40,720 Speaker 1: if I had one square of good quality dark link 547 00:22:40,800 --> 00:22:43,359 Speaker 1: chocolate with like sea salt caramel in it, that to me, 548 00:22:43,520 --> 00:22:46,040 Speaker 1: just half a square of that gives me so much satisfaction. 549 00:22:46,359 --> 00:22:47,760 Speaker 1: So I always say, like Easter egs, for me, you 550 00:22:47,800 --> 00:22:49,399 Speaker 1: just don't cut it. So I don't need Easter eggs 551 00:22:49,400 --> 00:22:51,760 Speaker 1: because it's just chocolate. It's just in an Easter egg 552 00:22:51,760 --> 00:22:54,159 Speaker 1: For me, it doesn't give me that satisfaction. So I 553 00:22:54,160 --> 00:22:56,080 Speaker 1: don't even go through the habit of buying Easter eggs 554 00:22:56,080 --> 00:22:57,720 Speaker 1: at East the time. I'll buy chocolate, but it's the 555 00:22:57,760 --> 00:23:00,240 Speaker 1: type of chocolate that gives me maximal satisfaction. I don't 556 00:23:00,240 --> 00:23:02,880 Speaker 1: buy into the whole Easter egg kind of situation because 557 00:23:02,920 --> 00:23:05,399 Speaker 1: I don't find milk chocolate satisfying at all. I very 558 00:23:05,480 --> 00:23:07,679 Speaker 1: much enjoy either white chocolate or dark chocolate because I 559 00:23:07,680 --> 00:23:10,840 Speaker 1: just feel it gives me personally way more satisfaction. 560 00:23:11,000 --> 00:23:11,840 Speaker 3: So I think we. 561 00:23:11,800 --> 00:23:15,119 Speaker 1: Are programmed in conditioned to do things just because it 562 00:23:15,200 --> 00:23:16,800 Speaker 1: is that time of year and that sort of thing. 563 00:23:16,840 --> 00:23:19,040 Speaker 1: So if you're gonna, if you like Easter eggs, enjoy them. 564 00:23:19,320 --> 00:23:21,080 Speaker 1: But as you mentioned, get them out of the house 565 00:23:21,119 --> 00:23:23,600 Speaker 1: if your goal is weight loss or even just from 566 00:23:23,600 --> 00:23:26,040 Speaker 1: a health perspective, because let's be totally honest, Susie, like 567 00:23:26,119 --> 00:23:28,840 Speaker 1: chocolate in large amounts isn't healthy for us, regardless of 568 00:23:28,880 --> 00:23:30,600 Speaker 1: with your goal. If your goal is weight loss or not. 569 00:23:30,720 --> 00:23:33,600 Speaker 2: And if they're there, you absolutely will them. Another trick 570 00:23:33,600 --> 00:23:35,200 Speaker 2: actually with the Easter eggs I have is to melt 571 00:23:35,200 --> 00:23:36,879 Speaker 2: them down and you can do like a fondo for 572 00:23:36,920 --> 00:23:39,119 Speaker 2: the kids, or dip it on a platter. You know, 573 00:23:39,280 --> 00:23:41,240 Speaker 2: maybe you don't give them away like give them to 574 00:23:41,240 --> 00:23:43,240 Speaker 2: someone else, just get them out of there. One hundred percent. 575 00:23:43,600 --> 00:23:46,119 Speaker 1: Yeah, So, I don't know where it came from where 576 00:23:46,160 --> 00:23:47,920 Speaker 1: we give each other Easter eggs at Easter time. 577 00:23:47,960 --> 00:23:49,240 Speaker 3: I don't know where that came from. 578 00:23:49,280 --> 00:23:53,159 Speaker 1: But marketing, yeah, yeah, not a great habit if your 579 00:23:53,160 --> 00:23:54,720 Speaker 1: goal is but loss or to get rid of some 580 00:23:54,760 --> 00:23:57,119 Speaker 1: of those you know, Christmas killers that you put on. 581 00:23:57,160 --> 00:23:59,119 Speaker 1: If they're still hanging around at Christmas time, it's not 582 00:23:59,160 --> 00:24:01,080 Speaker 1: going to be ideal. You've got bags of Easter eggs 583 00:24:01,160 --> 00:24:02,960 Speaker 1: all through your productry. They've got to go, They got 584 00:24:02,960 --> 00:24:05,719 Speaker 1: to go, all right, Zuzie. That pretty much brings us 585 00:24:05,720 --> 00:24:07,880 Speaker 1: to the end of our podcast this week. And finally, 586 00:24:07,880 --> 00:24:09,760 Speaker 1: for our listeners, let us know what are. 587 00:24:09,720 --> 00:24:10,399 Speaker 3: You obsessed with? 588 00:24:10,480 --> 00:24:12,840 Speaker 1: What's trending in in Susie's world this week? 589 00:24:12,920 --> 00:24:15,440 Speaker 2: Well, I haven't quite got to suits yet, but I will. 590 00:24:15,800 --> 00:24:18,679 Speaker 2: But I have been making this fantastic soup that I 591 00:24:18,720 --> 00:24:20,760 Speaker 2: just I get obsessed with things one hundred percent and 592 00:24:20,760 --> 00:24:23,040 Speaker 2: in particularly certain recipes, and this is one of the 593 00:24:23,080 --> 00:24:25,800 Speaker 2: easiest soups that it's so delicious that it's a great 594 00:24:25,840 --> 00:24:28,280 Speaker 2: time of year to have it. And all it is 595 00:24:28,280 --> 00:24:34,840 Speaker 2: is some onion, garlic, celery, tomato, pisada, chicken stock, and 596 00:24:34,880 --> 00:24:37,680 Speaker 2: some cannellini beans with some kale thrown in at the end. 597 00:24:38,400 --> 00:24:40,880 Speaker 2: The recipes on my Instagram page and will also add 598 00:24:40,920 --> 00:24:44,680 Speaker 2: it to our nutrition Couch podcast pages on Facebook and 599 00:24:44,720 --> 00:24:46,439 Speaker 2: Instagram so you can all enjoy it as much as 600 00:24:46,480 --> 00:24:48,760 Speaker 2: I do. And literally, at the start of the week, 601 00:24:48,800 --> 00:24:51,080 Speaker 2: I cook up a batch, I throw some palmes in it. 602 00:24:51,160 --> 00:24:53,439 Speaker 2: It is a light, delicious dinner that just leaves you 603 00:24:53,480 --> 00:24:56,680 Speaker 2: so satisfied because it's so rich in fiber and fluid 604 00:24:56,720 --> 00:24:58,960 Speaker 2: and I just am having it every single week And 605 00:24:58,960 --> 00:25:01,480 Speaker 2: people ask me for recipes all the time, and that's great, 606 00:25:01,480 --> 00:25:03,000 Speaker 2: but I tend to make the same thing over and 607 00:25:03,040 --> 00:25:05,000 Speaker 2: over again. So if you are looking for a really 608 00:25:05,080 --> 00:25:08,800 Speaker 2: nutrient dense warming soup, I cannot recommend this highly enough, 609 00:25:08,840 --> 00:25:11,359 Speaker 2: So as I said, we'll post the recipe up so 610 00:25:11,440 --> 00:25:12,760 Speaker 2: you also can enjoy it. 611 00:25:12,760 --> 00:25:14,360 Speaker 3: Sounds delicious, it's delicious. 612 00:25:14,359 --> 00:25:17,040 Speaker 2: So that brings us to the end of the Nutrition 613 00:25:17,200 --> 00:25:20,800 Speaker 2: Couch for this week. We are loving your messages on 614 00:25:20,880 --> 00:25:24,639 Speaker 2: both the Nutrition Couch podcast Facebook and Instagram page, so 615 00:25:24,800 --> 00:25:27,879 Speaker 2: keep them coming and we look forward to chatting again 616 00:25:28,080 --> 00:25:29,280 Speaker 2: next week. Thanks for listening.