1 00:00:00,400 --> 00:00:03,200 Speaker 1: When working with clients is both Leanna and I, do 2 00:00:03,240 --> 00:00:07,520 Speaker 1: you notice certain patterns of behavior that are predictive or 3 00:00:07,720 --> 00:00:10,840 Speaker 1: not so much of success? And for me, it can 4 00:00:10,880 --> 00:00:13,600 Speaker 1: be as simple as the way we talk or text 5 00:00:13,800 --> 00:00:17,279 Speaker 1: about our diet and exercise programs. On today's episode of 6 00:00:17,280 --> 00:00:20,000 Speaker 1: The Nutrition Couch, Leanna and I share some of our 7 00:00:20,079 --> 00:00:23,840 Speaker 1: own client and social media examples of the language that 8 00:00:23,920 --> 00:00:28,160 Speaker 1: predicts positive or not so positive outcomes when it comes 9 00:00:28,160 --> 00:00:31,440 Speaker 1: to our diet and exercise programs. Hi, I'm Susie Burrow 10 00:00:32,600 --> 00:00:34,800 Speaker 1: and each week we bring you The Nutrition Couch. The 11 00:00:34,840 --> 00:00:37,560 Speaker 1: bi weekly podcast keeps you up to date on everything 12 00:00:37,600 --> 00:00:39,960 Speaker 1: you need to know in the world of nutrition, as 13 00:00:40,000 --> 00:00:42,160 Speaker 1: well as the power of our words when it comes 14 00:00:42,159 --> 00:00:45,879 Speaker 1: to positive lifestyle change. Today we are sharing one of 15 00:00:46,080 --> 00:00:50,280 Speaker 1: our brand new supermarket foods and we share another warming, 16 00:00:50,360 --> 00:00:53,000 Speaker 1: quick and easy meal option you can enjoy for both 17 00:00:53,040 --> 00:00:56,560 Speaker 1: a hot lunch or dinner as the temperatures continue to drop, 18 00:00:57,120 --> 00:01:01,800 Speaker 1: so Leanne today, we often put together our rundown on 19 00:01:01,880 --> 00:01:05,720 Speaker 1: the run. We sort of email stuff between ourselves in 20 00:01:05,760 --> 00:01:08,080 Speaker 1: the week, and then we'll see what our moods like 21 00:01:08,280 --> 00:01:10,880 Speaker 1: or what client examples crossed our path and think that's 22 00:01:11,040 --> 00:01:13,800 Speaker 1: a good topic for today, and sometimes we record well 23 00:01:13,840 --> 00:01:15,720 Speaker 1: in advance. You know, obviously you're getting ready to have 24 00:01:15,760 --> 00:01:18,800 Speaker 1: a baby, so we'll certainly put some tracks down early. 25 00:01:18,840 --> 00:01:22,120 Speaker 1: But sometimes, like now, we're quite behind and we're recording 26 00:01:22,680 --> 00:01:25,080 Speaker 1: just a few days before the episodes dropped, which actually 27 00:01:25,080 --> 00:01:28,440 Speaker 1: can be quite good because we're dealing with often current topics. 28 00:01:28,440 --> 00:01:30,640 Speaker 1: And this morning I had a text from a client 29 00:01:30,680 --> 00:01:32,640 Speaker 1: of mine and there was just a word that was 30 00:01:32,760 --> 00:01:35,200 Speaker 1: used that I just thought to myself, Oh, my goodness, 31 00:01:35,720 --> 00:01:38,959 Speaker 1: that is just so predictive of success. The way the 32 00:01:39,000 --> 00:01:42,720 Speaker 1: client has described needing to do something very different from 33 00:01:42,760 --> 00:01:44,560 Speaker 1: perhaps the way I would. And I won't go into 34 00:01:44,560 --> 00:01:46,320 Speaker 1: details because I don't want to reveal who that client 35 00:01:46,360 --> 00:01:49,160 Speaker 1: is and make themself conscious. But I gave you the example, 36 00:01:49,160 --> 00:01:51,120 Speaker 1: and I said, let's talk about the power of words 37 00:01:51,160 --> 00:01:53,840 Speaker 1: today and our mindset and how powerful that is in 38 00:01:53,920 --> 00:01:57,160 Speaker 1: coming through. And you gave me an even better example 39 00:01:57,200 --> 00:01:59,360 Speaker 1: of one that you'd had that we're going to run with. 40 00:01:59,720 --> 00:02:01,800 Speaker 1: And I think that's one thing that our listeners really 41 00:02:01,880 --> 00:02:05,600 Speaker 1: learned from. We both see clients every day, so we 42 00:02:05,680 --> 00:02:09,440 Speaker 1: are constantly taking feedback and information from them and noticing patterns. 43 00:02:09,880 --> 00:02:13,560 Speaker 1: But certainly the way my clients will respond straight awayan 44 00:02:13,720 --> 00:02:15,959 Speaker 1: like if they're sending me their food diaries, if there's 45 00:02:16,000 --> 00:02:20,640 Speaker 1: no excuses, if I'm hearing things like there was no time. 46 00:02:21,360 --> 00:02:23,640 Speaker 1: I had another one come through that said I was 47 00:02:24,160 --> 00:02:27,600 Speaker 1: looking after my grandkids, so the day just fell away 48 00:02:27,600 --> 00:02:29,760 Speaker 1: from me. I had no control over my food, and 49 00:02:29,800 --> 00:02:32,840 Speaker 1: I was like, I don't know if that's quite true. 50 00:02:33,280 --> 00:02:35,480 Speaker 1: Or people will say I went out to dinner and 51 00:02:35,520 --> 00:02:38,480 Speaker 1: it just all fell apart, Well it didn't. No one 52 00:02:38,560 --> 00:02:41,359 Speaker 1: just came and brought or ordered the food and made 53 00:02:41,400 --> 00:02:43,360 Speaker 1: you eat it. You know, there was some decision making 54 00:02:43,400 --> 00:02:45,400 Speaker 1: in there. Or I'll have clients say that, you know, 55 00:02:45,480 --> 00:02:48,040 Speaker 1: they got home and they ate the kid's food and 56 00:02:48,080 --> 00:02:51,160 Speaker 1: it was downhill from there. So just little descriptions and 57 00:02:51,400 --> 00:02:55,399 Speaker 1: habits that creep in as opposed to clients keeping on track. 58 00:02:55,480 --> 00:02:57,639 Speaker 1: I come up with all the time. But as I said, 59 00:02:57,680 --> 00:03:00,440 Speaker 1: your example that had come through, I think social media 60 00:03:00,720 --> 00:03:03,080 Speaker 1: was even better. So you're going to run us through 61 00:03:03,120 --> 00:03:04,959 Speaker 1: that and what we can learn from it, Yeah. 62 00:03:04,800 --> 00:03:06,600 Speaker 2: One hundred percent. But just jumping on that train, I thought, 63 00:03:06,600 --> 00:03:08,320 Speaker 2: I'll give you a quick client example that I had 64 00:03:08,360 --> 00:03:11,480 Speaker 2: for the week where last weekend she was super busy 65 00:03:11,520 --> 00:03:13,639 Speaker 2: and she didn't do her meal prep, and for her, 66 00:03:13,680 --> 00:03:15,639 Speaker 2: meal prep is really important because she gets home late 67 00:03:15,639 --> 00:03:17,840 Speaker 2: from work, she has an over an hour commute, and 68 00:03:17,880 --> 00:03:20,519 Speaker 2: she's just exhausted. And she didn't get it done Saturday, Sunday, 69 00:03:20,560 --> 00:03:22,240 Speaker 2: didn't get it done Monday, so she was kind of 70 00:03:22,240 --> 00:03:24,320 Speaker 2: on the back foot. She was scrambling with her meals. 71 00:03:24,480 --> 00:03:27,000 Speaker 2: She was cooking really late. She is exhausted, and she's like, 72 00:03:27,240 --> 00:03:28,720 Speaker 2: I just need to get it done as like a 73 00:03:28,760 --> 00:03:31,000 Speaker 2: top priority this weekend. And I was texting her this 74 00:03:31,040 --> 00:03:33,040 Speaker 2: weekend and she didn't get it done till Sunday night, 75 00:03:33,120 --> 00:03:34,359 Speaker 2: but she was like, I'm going to get it done 76 00:03:34,360 --> 00:03:36,160 Speaker 2: all weekend. She's like, it's going to happen. I promise, 77 00:03:36,240 --> 00:03:38,840 Speaker 2: I promise. And Sunday night she's like, I'm absolutely shuttered, 78 00:03:38,840 --> 00:03:40,720 Speaker 2: Like I'm exhausted, I've had a big weekend, but I'm 79 00:03:40,760 --> 00:03:42,440 Speaker 2: going to get it done. It's a non negotiable. It's 80 00:03:42,440 --> 00:03:44,400 Speaker 2: happening right now. And I was like, good on you. 81 00:03:44,480 --> 00:03:46,960 Speaker 2: Like when you just set yourself a goal, when you 82 00:03:47,000 --> 00:03:49,600 Speaker 2: make it happen, that's when you find success versus she 83 00:03:49,640 --> 00:03:52,440 Speaker 2: could have easily been like it's Sunday night, I'm exhausted, 84 00:03:52,480 --> 00:03:54,280 Speaker 2: I'm not going to do it. I'll do it again tomorrow. 85 00:03:54,440 --> 00:03:56,120 Speaker 2: But I just said to her, look, we know exactly 86 00:03:56,120 --> 00:03:58,240 Speaker 2: what happened last week. It didn't set your well for 87 00:03:58,280 --> 00:04:00,000 Speaker 2: the week. You're on the back foot all day long. 88 00:04:00,280 --> 00:04:02,080 Speaker 2: You were even more exhausted because you had to cook 89 00:04:02,160 --> 00:04:04,440 Speaker 2: in it every single night despite getting home from work 90 00:04:04,520 --> 00:04:07,840 Speaker 2: so late. Let's just push through and do it tonight, 91 00:04:08,040 --> 00:04:09,840 Speaker 2: because it's going to make you ten times better, you know, 92 00:04:09,920 --> 00:04:11,880 Speaker 2: during the week. And the fact that she just got on, 93 00:04:12,040 --> 00:04:14,640 Speaker 2: she committed, she didn't make excuses, she just got it done. 94 00:04:14,720 --> 00:04:16,640 Speaker 2: I know that she's going to have a really successful 95 00:04:16,640 --> 00:04:19,520 Speaker 2: week this week just because of that. But then with 96 00:04:19,640 --> 00:04:22,839 Speaker 2: that language chat that we were talking about, sometimes people 97 00:04:22,880 --> 00:04:24,719 Speaker 2: say things in you and I just from the years 98 00:04:24,760 --> 00:04:26,760 Speaker 2: and years of experience that we've had and the thousands 99 00:04:26,800 --> 00:04:29,080 Speaker 2: of class that we worked with, we just know they're 100 00:04:29,080 --> 00:04:30,920 Speaker 2: not ready for change. And I put a post up 101 00:04:30,920 --> 00:04:33,320 Speaker 2: on my Instagram last night and I said, you know, 102 00:04:33,360 --> 00:04:36,359 Speaker 2: these are five I say, non negotiable things that you 103 00:04:36,360 --> 00:04:38,240 Speaker 2: should do daily for your health, Like if you want 104 00:04:38,240 --> 00:04:40,680 Speaker 2: to achieve a healthy lifestyle, there are certain things that 105 00:04:40,720 --> 00:04:43,840 Speaker 2: we should really be aiming for or you know, achieving 106 00:04:44,040 --> 00:04:46,800 Speaker 2: on a regular basis, if not a daily basis, and 107 00:04:46,839 --> 00:04:49,320 Speaker 2: these things were you know, focusing on your goals, So 108 00:04:49,400 --> 00:04:52,120 Speaker 2: what are your goals? Like? Growth in life is so important, 109 00:04:52,200 --> 00:04:55,200 Speaker 2: so you know, spend five, ten thirty minutes focusing on 110 00:04:55,240 --> 00:04:57,080 Speaker 2: your goals every day. And that doesn't mean you have 111 00:04:57,120 --> 00:04:59,200 Speaker 2: to sit down and meditate on them. It can be 112 00:04:59,240 --> 00:05:00,800 Speaker 2: where you're out for a walk, when you're doing your 113 00:05:00,800 --> 00:05:03,440 Speaker 2: grocery shopping. You could be thinking about your goals. While 114 00:05:03,480 --> 00:05:05,560 Speaker 2: you're eating your dinner, while you're doing the washing up, 115 00:05:05,560 --> 00:05:08,119 Speaker 2: when you're throwing, you're folding laundry, you can be talking 116 00:05:08,120 --> 00:05:10,680 Speaker 2: about your goals the other ones were moving your body 117 00:05:10,720 --> 00:05:13,159 Speaker 2: for twenty minutes. And again it doesn't mean you have 118 00:05:13,240 --> 00:05:15,120 Speaker 2: to go to the gym. You could do some stretching 119 00:05:15,160 --> 00:05:17,120 Speaker 2: after the kids are in bed. You could, you know, 120 00:05:17,160 --> 00:05:18,400 Speaker 2: when the kids are at the park, you could be 121 00:05:18,480 --> 00:05:20,640 Speaker 2: doing some squats while they're running up and down the slide. 122 00:05:20,680 --> 00:05:23,039 Speaker 2: Whatever it might be. Twenty minutes a day we know 123 00:05:23,240 --> 00:05:26,000 Speaker 2: is really important for good health. Eating your meals as 124 00:05:26,040 --> 00:05:29,240 Speaker 2: mindfully with no distractions as possible, eating five serves of 125 00:05:29,279 --> 00:05:31,920 Speaker 2: veggies and two serves of fruit a day, and spending 126 00:05:31,960 --> 00:05:34,920 Speaker 2: some time every day managing your emotions, whether that's only 127 00:05:34,960 --> 00:05:37,000 Speaker 2: a couple of minutes, and thinking, Oh, have I had 128 00:05:37,000 --> 00:05:38,800 Speaker 2: a really stressful day? Do I need to do some 129 00:05:38,839 --> 00:05:40,960 Speaker 2: deep breathing or some journaling, whatever. 130 00:05:40,720 --> 00:05:41,120 Speaker 1: It might be. 131 00:05:41,560 --> 00:05:43,520 Speaker 2: So what's the post I put up? And I got 132 00:05:43,520 --> 00:05:46,280 Speaker 2: a really interesting comment from a lady, Susie or I 133 00:05:46,279 --> 00:05:48,400 Speaker 2: just turned to my hubby and I said, she's not 134 00:05:48,480 --> 00:05:50,800 Speaker 2: ready for change, and she will never achieve change when 135 00:05:50,839 --> 00:05:52,840 Speaker 2: she's in that mindset. So she said to me, Oh, 136 00:05:52,920 --> 00:05:56,000 Speaker 2: she wrote on this post, these are very idealistic and 137 00:05:56,080 --> 00:05:59,880 Speaker 2: completely unattainable goals as a parent. And then somebody commented 138 00:06:00,120 --> 00:06:02,840 Speaker 2: that and said, I thought exactly the same. It sounds wonderful, 139 00:06:02,839 --> 00:06:05,560 Speaker 2: but it's completely impossible at this stage in my life. 140 00:06:05,839 --> 00:06:08,240 Speaker 2: And I just thought, and I talk from a very 141 00:06:08,279 --> 00:06:12,120 Speaker 2: privileged place, I must say, but I'm pregnant nearly thirty weeks. 142 00:06:12,120 --> 00:06:14,560 Speaker 2: I'm building a house, I run three businesses, and I 143 00:06:14,600 --> 00:06:16,560 Speaker 2: have a small daughter who only goes to dak one 144 00:06:16,600 --> 00:06:17,960 Speaker 2: day a week. Yes, I have a little bit of 145 00:06:18,040 --> 00:06:20,360 Speaker 2: family help, but my husband and I manage her between us, 146 00:06:20,360 --> 00:06:22,719 Speaker 2: and I just think, if your goals are your priority, 147 00:06:22,880 --> 00:06:24,919 Speaker 2: you will find a way to make it happen. I 148 00:06:25,040 --> 00:06:28,200 Speaker 2: don't watch TV. I rarely go out and socialize and 149 00:06:28,200 --> 00:06:30,080 Speaker 2: that sort of thing because my priorities at the moment 150 00:06:30,480 --> 00:06:32,800 Speaker 2: my family, my health, and getting into my new house 151 00:06:32,839 --> 00:06:35,480 Speaker 2: and completing that build. So I think through life our 152 00:06:35,480 --> 00:06:37,960 Speaker 2: priorities they can shift and they can change. But the 153 00:06:38,120 --> 00:06:41,640 Speaker 2: language that we use has to be something that takes 154 00:06:41,680 --> 00:06:45,320 Speaker 2: us towards our goals long term. And I know that 155 00:06:45,440 --> 00:06:48,000 Speaker 2: at the moment, like relaxing and watching TV at nighttime, 156 00:06:48,040 --> 00:06:50,200 Speaker 2: although it's something I would love to do, some of 157 00:06:50,200 --> 00:06:52,680 Speaker 2: my other goals are taking preference. I find other ways 158 00:06:52,680 --> 00:06:54,599 Speaker 2: to you know, relax and wind down in my day. 159 00:06:54,839 --> 00:06:58,599 Speaker 2: But just the wording that she used completely unattainable to me. 160 00:06:58,680 --> 00:07:00,960 Speaker 2: That is a very fixed mindset, and I would never 161 00:07:01,080 --> 00:07:03,720 Speaker 2: take on her as a client at that moment, in 162 00:07:03,760 --> 00:07:06,240 Speaker 2: that stage of her life, because she's not ready for change. 163 00:07:06,480 --> 00:07:08,240 Speaker 2: I get that it's a hard thing to do. I 164 00:07:08,279 --> 00:07:10,960 Speaker 2: get that as a busy parent, it's hard to focus 165 00:07:10,960 --> 00:07:13,120 Speaker 2: on your goals and it's hard to focus on your 166 00:07:14,320 --> 00:07:16,920 Speaker 2: health outcomes. Put it that way, but nothing is ever 167 00:07:17,000 --> 00:07:19,760 Speaker 2: completely unattainable. There result, if there's a will, there's a 168 00:07:19,760 --> 00:07:21,400 Speaker 2: way to put it that way. But this lady had 169 00:07:21,440 --> 00:07:24,160 Speaker 2: completely shut it off. In her mind that she would 170 00:07:24,240 --> 00:07:27,240 Speaker 2: ever achieve health or balance whilst being a busy mum. 171 00:07:27,280 --> 00:07:29,160 Speaker 2: And the same lady that commented back to that set, 172 00:07:29,160 --> 00:07:32,360 Speaker 2: it's completely impossible. At this stage of my life. Nothing 173 00:07:32,520 --> 00:07:35,160 Speaker 2: is impossible, even if you just worked on one of 174 00:07:35,160 --> 00:07:37,280 Speaker 2: those small goals, or even if you just worked on 175 00:07:37,560 --> 00:07:39,560 Speaker 2: you know, one or two of those things once or 176 00:07:39,600 --> 00:07:41,680 Speaker 2: twice a week. Sure, we'd love to do on a 177 00:07:41,720 --> 00:07:43,640 Speaker 2: daily basis, but it doesn't have to be daily to 178 00:07:43,640 --> 00:07:45,240 Speaker 2: start with. We just want to build it in as 179 00:07:45,240 --> 00:07:47,560 Speaker 2: a regular routine and habit. But when you talk with 180 00:07:47,640 --> 00:07:50,880 Speaker 2: the language like completely impossible, that's what these two ladies 181 00:07:50,880 --> 00:07:53,800 Speaker 2: are saying, you'll never actually find success because your mind 182 00:07:53,840 --> 00:07:56,200 Speaker 2: has completely shut off to the fact that it is 183 00:07:56,280 --> 00:07:59,400 Speaker 2: even in the realm of possibility. So I'd just ask 184 00:07:59,480 --> 00:08:01,960 Speaker 2: our listeners to check that language, check their thoughts and 185 00:08:02,000 --> 00:08:04,800 Speaker 2: what they're actually saying to themselves on a daily day basis. 186 00:08:04,920 --> 00:08:08,040 Speaker 2: If you say to yourself, I can't lose weight, it's impossible, 187 00:08:08,080 --> 00:08:10,000 Speaker 2: it's my genes, or I've tried so many times, I 188 00:08:10,080 --> 00:08:12,520 Speaker 2: keep failing. I'm so bad at this. I don't want 189 00:08:12,520 --> 00:08:14,680 Speaker 2: to go to the gym because everybody stares at me, 190 00:08:14,800 --> 00:08:17,160 Speaker 2: or I you know, I'm so big that I get 191 00:08:17,160 --> 00:08:19,720 Speaker 2: too breathless on the treadmill, whatever it might be. When 192 00:08:19,720 --> 00:08:22,920 Speaker 2: you're saying that negative self talk and that negative story, 193 00:08:22,920 --> 00:08:26,160 Speaker 2: in that negative story that you've created for yourself over 194 00:08:26,200 --> 00:08:28,200 Speaker 2: and over and over again in your mind, you never 195 00:08:28,200 --> 00:08:31,000 Speaker 2: actually got to find success long term. So the language 196 00:08:31,040 --> 00:08:34,240 Speaker 2: that we use is so powerful in getting us results 197 00:08:34,280 --> 00:08:37,520 Speaker 2: long term. So open yourself up to a growth mindset 198 00:08:37,520 --> 00:08:39,600 Speaker 2: and you have a quick google in terms of fixed 199 00:08:39,640 --> 00:08:42,439 Speaker 2: mindset and growth mindset, you'll very much see what I'm 200 00:08:42,440 --> 00:08:45,559 Speaker 2: talking about. When these ladies are saying this is completely impossible, 201 00:08:45,960 --> 00:08:49,160 Speaker 2: versus the comments such as, I'm so busy, I've got 202 00:08:49,160 --> 00:08:51,880 Speaker 2: really young kids, I barely have any time for myself. Leanne, 203 00:08:51,880 --> 00:08:54,840 Speaker 2: what would you suggest to help me work closer towards 204 00:08:54,880 --> 00:08:57,840 Speaker 2: that goal? That shows that that's a growth mindset. She's 205 00:08:57,920 --> 00:09:01,280 Speaker 2: opened herself up to the possibility that, yes, it'll be 206 00:09:01,320 --> 00:09:04,480 Speaker 2: really hard, be she barely has any time, But see 207 00:09:04,679 --> 00:09:07,840 Speaker 2: what potentially could I do to work closer to that 208 00:09:07,880 --> 00:09:11,040 Speaker 2: goal versus the fixed minds that she's completely shut herself 209 00:09:11,080 --> 00:09:12,960 Speaker 2: off and gone, I'm never ever going to achieve this, 210 00:09:13,240 --> 00:09:15,880 Speaker 2: never ever, ever, and it's completely unrealistic. That you'd even 211 00:09:15,920 --> 00:09:18,560 Speaker 2: put something like that out into the universe. So I 212 00:09:18,600 --> 00:09:21,560 Speaker 2: thought that was a perfect example, Susie, of just showing 213 00:09:21,559 --> 00:09:23,720 Speaker 2: the power of the things that we say to ourself 214 00:09:23,760 --> 00:09:26,520 Speaker 2: on a daily basis, and those that achieve success and 215 00:09:26,559 --> 00:09:27,440 Speaker 2: those that don't long. 216 00:09:27,360 --> 00:09:32,800 Speaker 1: Term certainly, and it's that kind of defeatist remark or 217 00:09:32,840 --> 00:09:36,520 Speaker 1: attitude that would suggest I didn't have any control over it, 218 00:09:36,640 --> 00:09:38,720 Speaker 1: or it's going to be really challenging to do that 219 00:09:38,800 --> 00:09:42,000 Speaker 1: this week. And I guarantee you if you think it's 220 00:09:42,000 --> 00:09:44,600 Speaker 1: going to be challenging, you will create it to be challenging. 221 00:09:44,640 --> 00:09:46,800 Speaker 1: So again it's that belief that it will be hard 222 00:09:47,480 --> 00:09:49,800 Speaker 1: and straight away as opposed to thinking how could I 223 00:09:49,840 --> 00:09:52,959 Speaker 1: fit this in. So in the case of exercise, not okay, 224 00:09:53,000 --> 00:09:55,440 Speaker 1: I'm going to look for ways to get my steps up, 225 00:09:55,480 --> 00:09:58,040 Speaker 1: but more that's going to be really hard to do. 226 00:09:58,080 --> 00:10:00,160 Speaker 1: It's going to be challenging. Well, I guarantee you and 227 00:10:00,200 --> 00:10:03,680 Speaker 1: achieve that goal. So it's I think a shift towards 228 00:10:03,760 --> 00:10:09,839 Speaker 1: action focus, and almost it's a prioritizing of the action 229 00:10:10,000 --> 00:10:12,560 Speaker 1: of the planning of the food or the food decision 230 00:10:12,760 --> 00:10:16,880 Speaker 1: or the ownership over it. But know that ultimately you're 231 00:10:16,920 --> 00:10:20,360 Speaker 1: the only one really in control of your time and 232 00:10:20,480 --> 00:10:23,360 Speaker 1: your food and your movement of your body. And another 233 00:10:23,400 --> 00:10:26,520 Speaker 1: classic example is my working mums. And I say that 234 00:10:26,640 --> 00:10:28,640 Speaker 1: because they are often under the pump, and I'm a 235 00:10:28,760 --> 00:10:32,120 Speaker 1: working mum as well. But I'll hear things like there's 236 00:10:32,160 --> 00:10:34,560 Speaker 1: I don't have time, there's no time at work, And 237 00:10:34,600 --> 00:10:37,080 Speaker 1: I'll say, well, have you got a lunch break? And 238 00:10:37,120 --> 00:10:39,520 Speaker 1: they'll be like, oh yeah, but I you know, I 239 00:10:39,600 --> 00:10:41,319 Speaker 1: usually work through. And I said, oh, do you get 240 00:10:41,360 --> 00:10:43,520 Speaker 1: paid like a million dollars a year and they're like, 241 00:10:43,600 --> 00:10:47,440 Speaker 1: oh no. I'm like, well, you can't take twenty minutes. 242 00:10:47,520 --> 00:10:50,840 Speaker 1: Like it's a belief they're choosing that there's a real 243 00:10:50,920 --> 00:10:53,240 Speaker 1: distinct there's no time at work, I don't have time, 244 00:10:53,679 --> 00:10:55,080 Speaker 1: but no one's going to come and give it to you. 245 00:10:55,080 --> 00:10:57,440 Speaker 1: You've got to create it. So it certainly for me 246 00:10:57,920 --> 00:11:01,400 Speaker 1: identifying that you do tend to shift to that it's hard, 247 00:11:01,520 --> 00:11:05,320 Speaker 1: it's difficult, I can't do it, as opposed to opportunities 248 00:11:05,360 --> 00:11:07,560 Speaker 1: to do it and then build from there. And it 249 00:11:07,600 --> 00:11:11,040 Speaker 1: comes back to me lean to being action focused as 250 00:11:11,080 --> 00:11:13,360 Speaker 1: opposed just to keeping in our head about how hard 251 00:11:13,400 --> 00:11:17,240 Speaker 1: it is and translating that or going somewhere and then 252 00:11:17,320 --> 00:11:19,600 Speaker 1: expect that it's going to be easy to eat well 253 00:11:19,720 --> 00:11:22,400 Speaker 1: or without a plan. So like all the psychology we 254 00:11:22,440 --> 00:11:25,160 Speaker 1: talk about, it's complicated. But yet, as I said it 255 00:11:25,200 --> 00:11:27,440 Speaker 1: was in my text messages, I noticed it very very 256 00:11:27,480 --> 00:11:29,400 Speaker 1: quickly when people come back and say it's hard, it's 257 00:11:29,440 --> 00:11:31,800 Speaker 1: not working, it's going to be really difficult this week. 258 00:11:31,800 --> 00:11:34,280 Speaker 1: I'm really busy. I'm at my son's rugby all weekend. 259 00:11:34,280 --> 00:11:35,360 Speaker 1: I don't know how I'm going to do it, as 260 00:11:35,360 --> 00:11:37,400 Speaker 1: opposed to i'd just be thinking how am I going 261 00:11:37,440 --> 00:11:40,160 Speaker 1: to do it? In those different examples. So that's a 262 00:11:40,320 --> 00:11:42,840 Speaker 1: strategy to get through that is to try and remain 263 00:11:42,920 --> 00:11:43,920 Speaker 1: action focused. 264 00:11:44,640 --> 00:11:46,720 Speaker 2: It's one thing to say, you know, Susie, I'm so 265 00:11:46,800 --> 00:11:49,000 Speaker 2: busy this week, I can't do it, versus Susie, I'm 266 00:11:49,040 --> 00:11:51,880 Speaker 2: so busy this week, how can you suggest ways that 267 00:11:51,960 --> 00:11:53,120 Speaker 2: I might be able to achieve? 268 00:11:53,160 --> 00:11:53,640 Speaker 1: The Scott like. 269 00:11:53,679 --> 00:11:56,960 Speaker 2: It's two very similar things, but two very different things 270 00:11:56,960 --> 00:11:59,200 Speaker 2: that will lead to very different outcomes long term. 271 00:11:59,240 --> 00:12:01,120 Speaker 1: And I think there's a line as well with a 272 00:12:01,160 --> 00:12:03,240 Speaker 1: health professional. And I guess this is the difference between 273 00:12:03,280 --> 00:12:06,360 Speaker 1: coaching and then traditionally seeing a health practitioner, because in 274 00:12:06,440 --> 00:12:09,560 Speaker 1: coaching it's a collaborative effort where it's my job to 275 00:12:09,600 --> 00:12:13,120 Speaker 1: facilitate change and ideas, whereas my clients will come and say, 276 00:12:13,200 --> 00:12:15,679 Speaker 1: can you give me some suggestions for that? Or can 277 00:12:15,720 --> 00:12:17,400 Speaker 1: you tell me where I would buy that? Or what 278 00:12:17,440 --> 00:12:19,480 Speaker 1: should I eat? And I think, you know, I've been 279 00:12:19,520 --> 00:12:22,520 Speaker 1: working together for almost a year, you know, what do 280 00:12:22,559 --> 00:12:24,839 Speaker 1: you think would be a healthy choice? So there's sometimes 281 00:12:25,040 --> 00:12:27,440 Speaker 1: and I wonder if it's people overwhelmed with information so 282 00:12:27,480 --> 00:12:30,920 Speaker 1: they struggle just to find the megabytes to think. But 283 00:12:31,080 --> 00:12:34,160 Speaker 1: again it's getting back to that sort of brainstorming and 284 00:12:34,200 --> 00:12:37,040 Speaker 1: looking for opportunities, And certainly in psychology we call it 285 00:12:37,080 --> 00:12:39,160 Speaker 1: the broaden and build theory that when people are in 286 00:12:39,200 --> 00:12:42,720 Speaker 1: a positive mindset, they can brainstorm and think of other opportunities, 287 00:12:43,000 --> 00:12:45,000 Speaker 1: as opposed to being in a negative mindset where it 288 00:12:45,040 --> 00:12:47,600 Speaker 1: really closes down in neural pathways and they find it 289 00:12:47,640 --> 00:12:51,840 Speaker 1: difficult to see outside their current reality. So some positive 290 00:12:51,880 --> 00:12:54,680 Speaker 1: thinking about the benefits of doing say the exercise or 291 00:12:54,679 --> 00:12:57,720 Speaker 1: taking your food with you will help to facilitate the 292 00:12:57,840 --> 00:13:00,800 Speaker 1: brainstorming ability to look for opportunity to eat well or 293 00:13:00,840 --> 00:13:03,600 Speaker 1: make better choices, or be active, rather than constantly being 294 00:13:03,600 --> 00:13:05,400 Speaker 1: a victim to it and waiting for someone else to 295 00:13:05,800 --> 00:13:08,320 Speaker 1: fix it for you or take control, because ultimately, Lann, 296 00:13:08,640 --> 00:13:12,200 Speaker 1: as you've described very aptly, when it comes down to 297 00:13:12,520 --> 00:13:15,320 Speaker 1: eating well and exercising, it's absolutely a choice and a priority. 298 00:13:15,480 --> 00:13:17,840 Speaker 1: And that's definitely something that we naturally do now after 299 00:13:17,840 --> 00:13:21,439 Speaker 1: twenty five years of commitment to health behavior. But it's 300 00:13:21,480 --> 00:13:24,720 Speaker 1: also hopefully something we want our clients to learn over time, 301 00:13:24,880 --> 00:13:27,640 Speaker 1: is to always be thinking about those basic needs of 302 00:13:27,679 --> 00:13:30,560 Speaker 1: eating well and moving when it comes to looking after 303 00:13:30,600 --> 00:13:34,320 Speaker 1: our health and remaining in control of our weight. All right, Well, 304 00:13:34,360 --> 00:13:37,400 Speaker 1: this is our weekly motivational episodes, so we also like 305 00:13:37,440 --> 00:13:39,559 Speaker 1: to give sort of some exciting new products and things 306 00:13:39,640 --> 00:13:43,679 Speaker 1: that we're trying. And one of those products that hate 307 00:13:43,720 --> 00:13:46,720 Speaker 1: I saw recently in the supermarket was the first one 308 00:13:46,760 --> 00:13:51,400 Speaker 1: I've ever seen, which was a no added sugar chocolate milk. Now, 309 00:13:51,800 --> 00:13:53,480 Speaker 1: I am a big fan of chocolate milk for kids, 310 00:13:53,520 --> 00:13:56,560 Speaker 1: and in particular teenage kids kids with high energy demands, 311 00:13:56,559 --> 00:13:58,720 Speaker 1: but even I notice a lot of the younger kids 312 00:13:58,720 --> 00:14:01,080 Speaker 1: my boys are friends with, if they don't like milk 313 00:14:01,160 --> 00:14:03,400 Speaker 1: or yogurt, they're getting nowhere near enough calcium, and that's 314 00:14:03,400 --> 00:14:06,040 Speaker 1: a big concern. And my boys suddenly land are so 315 00:14:06,120 --> 00:14:09,040 Speaker 1: hungry all the time. They're driving me insane just to eat, 316 00:14:09,080 --> 00:14:11,520 Speaker 1: and I'm finding that giving them some milk and even 317 00:14:11,559 --> 00:14:13,600 Speaker 1: chocolate milk after dinner is just filling them up. And 318 00:14:13,640 --> 00:14:15,520 Speaker 1: I'm keen for them to sort of have the energy 319 00:14:15,559 --> 00:14:17,800 Speaker 1: they need for growth when they're burning so many calories. 320 00:14:17,840 --> 00:14:21,640 Speaker 1: Now chocolate milk has got has generally had sugar added. 321 00:14:21,680 --> 00:14:24,600 Speaker 1: The big Ones, big am move up to about twenty 322 00:14:24,640 --> 00:14:26,600 Speaker 1: three grams of sugar per one hundred and fifty meal. 323 00:14:26,920 --> 00:14:29,320 Speaker 1: Some of that, should be said, is naturally occurring from lactose, 324 00:14:29,320 --> 00:14:31,800 Speaker 1: but some is absolutely added. You know, if you're adding 325 00:14:31,840 --> 00:14:33,720 Speaker 1: something like milo to milk, it's a little bit less 326 00:14:33,760 --> 00:14:36,160 Speaker 1: and you can certainly get a redish sugar variety of milow, 327 00:14:36,200 --> 00:14:38,720 Speaker 1: and you're getting some micro nutrients, but it's not insignificant. 328 00:14:38,920 --> 00:14:41,360 Speaker 1: Hence the recommendation for teenage boys rather than the rest 329 00:14:41,400 --> 00:14:43,480 Speaker 1: of us. That Brown Stairy, which I believe is in 330 00:14:43,480 --> 00:14:45,960 Speaker 1: Australian company, which is fantastic because we love to support 331 00:14:46,000 --> 00:14:47,920 Speaker 1: Australian companies, particularly. 332 00:14:47,440 --> 00:14:48,520 Speaker 2: Farber and Persia. 333 00:14:48,600 --> 00:14:51,200 Speaker 1: And I found this it's in a carton. I think 334 00:14:51,240 --> 00:14:53,800 Speaker 1: I just found it at Wooli's actually, because I buy 335 00:14:53,920 --> 00:14:56,120 Speaker 1: the Brown Stairy yogurts the no Ada sugar for the 336 00:14:56,200 --> 00:14:57,720 Speaker 1: kids too. I love those. They are a dollar ten, 337 00:14:57,760 --> 00:15:00,480 Speaker 1: which is also really cost effective at the moment. And 338 00:15:00,520 --> 00:15:04,440 Speaker 1: this is in a plant based carton, and it, as 339 00:15:04,480 --> 00:15:06,560 Speaker 1: I said, was the first time I've seen chocolate milk 340 00:15:06,560 --> 00:15:09,120 Speaker 1: with no added sugar added. It's just over one hundred 341 00:15:09,160 --> 00:15:11,840 Speaker 1: and fifty calories per two to fifty meal, almost ten 342 00:15:11,880 --> 00:15:14,360 Speaker 1: grams of protein. It's not a low fat milk. It's 343 00:15:14,360 --> 00:15:17,080 Speaker 1: a full cream milk, which is an overly concern for 344 00:15:17,160 --> 00:15:20,160 Speaker 1: growing kids. Twenty grams of total carbohydrate and then eight 345 00:15:20,160 --> 00:15:22,680 Speaker 1: point three grams of naturally occurring sugars because there's no 346 00:15:22,720 --> 00:15:24,920 Speaker 1: added sugar, and a whopping two hundred and fifty three 347 00:15:24,920 --> 00:15:27,920 Speaker 1: milligrams of calcium. The ingredient list is so clean, milk, 348 00:15:27,960 --> 00:15:30,320 Speaker 1: cocoa powder, natural flavors, a little bit of salt which 349 00:15:30,360 --> 00:15:32,840 Speaker 1: is really quite insignificant in the big scheme of things. 350 00:15:33,240 --> 00:15:35,400 Speaker 1: And I just thought, fantastic, you know, finally we've got 351 00:15:35,760 --> 00:15:38,560 Speaker 1: an option that is not sort of so sugary because 352 00:15:38,600 --> 00:15:41,840 Speaker 1: the big m and the moves are really quite sugary 353 00:15:41,840 --> 00:15:44,640 Speaker 1: and quite sweet. But yeah, it's worth a try because 354 00:15:44,640 --> 00:15:46,080 Speaker 1: I'm a big fan of There are no added sugar 355 00:15:46,160 --> 00:15:48,800 Speaker 1: yogurt pouches, and I'll be buying this for my boys. 356 00:15:48,920 --> 00:15:51,080 Speaker 1: But a great addition, particularly if you've got kids who 357 00:15:51,080 --> 00:15:52,600 Speaker 1: aren't big fans of milk, and it's a way for 358 00:15:52,640 --> 00:15:55,040 Speaker 1: them to get a servan after school or even you know, 359 00:15:55,080 --> 00:15:56,680 Speaker 1: before they brush their teeth at night, to give them 360 00:15:56,680 --> 00:15:59,080 Speaker 1: a nice dose to calcium. And I was thinking to 361 00:15:59,120 --> 00:16:00,960 Speaker 1: swell dumb Browns. It was a really good product and 362 00:16:01,000 --> 00:16:02,600 Speaker 1: I hope it does well because of course that's the 363 00:16:02,600 --> 00:16:05,600 Speaker 1: issue in supermarket these days. They get deleted really quickly 364 00:16:05,640 --> 00:16:07,600 Speaker 1: if people don't buy them, so we've got to support 365 00:16:07,600 --> 00:16:09,760 Speaker 1: the company. So check it out. I've got it in woollies. 366 00:16:10,000 --> 00:16:11,760 Speaker 1: Wasn't inexpensive. I want to say it was, you know, 367 00:16:11,760 --> 00:16:13,960 Speaker 1: three or four dollars a carton, but you know, in 368 00:16:14,040 --> 00:16:16,320 Speaker 1: terms of the amounts we pay for packaged snack foods 369 00:16:16,320 --> 00:16:19,360 Speaker 1: like biscuits and chips, it's it's certainly a good choice 370 00:16:19,440 --> 00:16:22,040 Speaker 1: nutritionally if you want to spend your money on. 371 00:16:22,040 --> 00:16:24,640 Speaker 2: That totally, and it's you know, it's a leader carton 372 00:16:24,680 --> 00:16:26,560 Speaker 2: and say it's three or four dollars. If you went 373 00:16:26,600 --> 00:16:28,680 Speaker 2: and you bought your kid a breaker at the local 374 00:16:28,720 --> 00:16:30,840 Speaker 2: cafe or something like that. Those chocolate milks are four 375 00:16:30,880 --> 00:16:33,320 Speaker 2: or five dollars each, so you're getting full serves out 376 00:16:33,320 --> 00:16:35,240 Speaker 2: of this or four cups out of their serb, you know, 377 00:16:35,240 --> 00:16:37,520 Speaker 2: a dollar per cup. So definitely, you know there are 378 00:16:37,520 --> 00:16:39,480 Speaker 2: more affordable options out there, but when you think about 379 00:16:39,480 --> 00:16:41,480 Speaker 2: buying it from a cafe or a shop or something 380 00:16:41,520 --> 00:16:43,760 Speaker 2: like that, it's actually pretty affordable to get it at home. 381 00:16:43,960 --> 00:16:46,120 Speaker 2: And like you said, it's an Australian company. The company 382 00:16:46,120 --> 00:16:49,000 Speaker 2: they're based over in Western Australia, which we love. They 383 00:16:49,160 --> 00:16:52,360 Speaker 2: use the Brown Sustainable packaging cortoning as well, which again 384 00:16:52,480 --> 00:16:55,120 Speaker 2: is great environmentally. There's nothing else on the market that 385 00:16:55,200 --> 00:16:57,480 Speaker 2: is a chocolate flavored milk without any sugar, which is great. 386 00:16:57,720 --> 00:16:59,800 Speaker 2: So per serving your per cup, the carbo hydrates are 387 00:16:59,800 --> 00:17:02,200 Speaker 2: any nine grams I think from a memory you said 388 00:17:02,200 --> 00:17:04,640 Speaker 2: something like twenty, but it's nine grams per per serve 389 00:17:04,880 --> 00:17:06,679 Speaker 2: with only eight point three grams of sugar and that 390 00:17:06,720 --> 00:17:09,399 Speaker 2: sugar is naturally occurring. So the ingredients are in the 391 00:17:09,520 --> 00:17:12,639 Speaker 2: four cream milk, cocoa powder, natural flavors, and a tiny 392 00:17:12,640 --> 00:17:15,560 Speaker 2: bit of salt which is kind of insignificant within this anyway. 393 00:17:16,080 --> 00:17:18,639 Speaker 2: So a really really strong product. There's no sugars added, 394 00:17:18,640 --> 00:17:21,600 Speaker 2: there's no artificial sweetness. There's nothing in there that would 395 00:17:21,600 --> 00:17:25,119 Speaker 2: be concerned about form a health or a child's perspective 396 00:17:25,160 --> 00:17:27,840 Speaker 2: at all. So thumbs up from me, ten out of ten. Really, 397 00:17:27,880 --> 00:17:29,040 Speaker 2: I think it's a wonderful product. 398 00:17:29,320 --> 00:17:31,080 Speaker 1: All right. Well, I find a little segment of the 399 00:17:31,119 --> 00:17:32,880 Speaker 1: show is proven quite popular, and if we don't get 400 00:17:32,880 --> 00:17:34,800 Speaker 1: those recipes up there on an insta, we certainly get 401 00:17:34,840 --> 00:17:36,280 Speaker 1: into trouble. So we're going to try and be better 402 00:17:36,280 --> 00:17:38,480 Speaker 1: at that. Don't really am So this is a spinach 403 00:17:38,560 --> 00:17:41,800 Speaker 1: pie recipe because I'm finding so many clients are really 404 00:17:42,040 --> 00:17:44,960 Speaker 1: needing or getting doing well off a hot lunch. Basically, 405 00:17:45,280 --> 00:17:46,760 Speaker 1: I find that at this time of year, if people 406 00:17:46,800 --> 00:17:49,040 Speaker 1: are having salads, are often not satisfied and sort of 407 00:17:49,080 --> 00:17:52,400 Speaker 1: snacking all afternoon. So this is one of my favorite 408 00:17:52,440 --> 00:17:54,840 Speaker 1: recipes actually because I love a pie at the best 409 00:17:54,880 --> 00:17:58,680 Speaker 1: of times. So it is quite a simple mix. Actually, 410 00:17:58,760 --> 00:18:01,359 Speaker 1: it is chandred and fifty grams of ricotta. Now I 411 00:18:01,400 --> 00:18:03,680 Speaker 1: have it listed as low fat Recotda, but ricotta is 412 00:18:03,680 --> 00:18:05,640 Speaker 1: actually not overly high and fat, so I wouldn't mind 413 00:18:05,640 --> 00:18:08,000 Speaker 1: if it was regular. I tend to buy the Woolies brand. 414 00:18:08,000 --> 00:18:11,119 Speaker 1: I find that it's cost effective. Two hundred grams are 415 00:18:11,119 --> 00:18:14,159 Speaker 1: reduced fat fetter now would will cut some fat out 416 00:18:14,200 --> 00:18:17,400 Speaker 1: if you can get a reduced fat fetter. Two eggs now. 417 00:18:17,600 --> 00:18:20,600 Speaker 1: I have made it with actually more eggs in the past, 418 00:18:20,800 --> 00:18:23,560 Speaker 1: so the original recipe I used up to six eggs, 419 00:18:24,040 --> 00:18:26,120 Speaker 1: so I would do it to taste if two's enough 420 00:18:26,119 --> 00:18:28,119 Speaker 1: for you. If you don't like it overly eggy, you 421 00:18:28,160 --> 00:18:31,159 Speaker 1: could certainly add four or even up the protein with six. 422 00:18:31,240 --> 00:18:33,200 Speaker 1: So that's also I guess how much you want to spend, 423 00:18:33,240 --> 00:18:35,400 Speaker 1: because you know the cost adds up if you're using 424 00:18:35,400 --> 00:18:38,040 Speaker 1: more eggs. A couple of spring onions, which really flavors them, 425 00:18:38,520 --> 00:18:41,160 Speaker 1: two bags of baby spinach leaves, and you could certainly 426 00:18:41,280 --> 00:18:44,240 Speaker 1: use the frozen varieties of spinach. They do tend to 427 00:18:44,240 --> 00:18:47,440 Speaker 1: be imported, but much more cost effective. I remember the 428 00:18:47,880 --> 00:18:49,679 Speaker 1: frozen spinach that Houry used to be just like a 429 00:18:49,720 --> 00:18:53,640 Speaker 1: dollar per packet. And then four sheets of fillow pastry, 430 00:18:53,680 --> 00:18:57,000 Speaker 1: which is a lot lighter than full fat pastry. All 431 00:18:57,040 --> 00:18:59,520 Speaker 1: you have to do is quickly heat up the spinach, 432 00:18:59,560 --> 00:19:02,720 Speaker 1: mix in the eggs, requtder fetter and spring onion. Mix 433 00:19:02,760 --> 00:19:05,040 Speaker 1: it all together, fill up a baking dish and pop 434 00:19:05,080 --> 00:19:06,840 Speaker 1: the filo on the top and bake for thirty minutes, 435 00:19:06,880 --> 00:19:10,480 Speaker 1: so it's incredibly quick, it's incredibly tasty. It's like four 436 00:19:10,560 --> 00:19:12,960 Speaker 1: lunch serves, you know, two or three dinner serves. You 437 00:19:12,960 --> 00:19:15,600 Speaker 1: can serve it with a big side salad and really 438 00:19:15,680 --> 00:19:19,960 Speaker 1: quite low, really quite rich in calcium, tasty and yeah, 439 00:19:20,040 --> 00:19:21,840 Speaker 1: I love it. I make it every year and whenever 440 00:19:21,880 --> 00:19:23,320 Speaker 1: I put it up, people really enjoy it. You could 441 00:19:23,320 --> 00:19:26,520 Speaker 1: also make it in rauminkans and do a little individual 442 00:19:26,560 --> 00:19:29,680 Speaker 1: ones if you want it. But incredibly easy and quick 443 00:19:29,800 --> 00:19:32,120 Speaker 1: and tasty and full of nutrition. 444 00:19:32,440 --> 00:19:34,399 Speaker 2: Absolutely, and you could easily throw in some extra like 445 00:19:34,480 --> 00:19:36,679 Speaker 2: mushrooms or some brown lentils or something as well, just 446 00:19:36,680 --> 00:19:39,239 Speaker 2: to boost up the veggi content, particularly if you're an 447 00:19:39,240 --> 00:19:41,800 Speaker 2: adult trying to get in those extra vegetable serves. But 448 00:19:41,840 --> 00:19:43,760 Speaker 2: I'll just make a point about frozen spinach a right, 449 00:19:43,800 --> 00:19:46,199 Speaker 2: it's very very budget friendly, but I would sort of 450 00:19:46,280 --> 00:19:48,080 Speaker 2: warm it up in the microwave, kind of defrost it 451 00:19:48,160 --> 00:19:50,360 Speaker 2: first and pour off the water because I have used 452 00:19:50,359 --> 00:19:52,919 Speaker 2: frozen spinach in recipes before and it is very wet. 453 00:19:53,000 --> 00:19:54,879 Speaker 2: Like if you're making something like a pie with frozen 454 00:19:54,880 --> 00:19:57,120 Speaker 2: spinach and you don't account for the additional water. Because 455 00:19:57,160 --> 00:19:59,320 Speaker 2: it's frozen, it will be quite soggy at the end. 456 00:19:59,359 --> 00:20:01,320 Speaker 2: So I would warmed up and kind of pour off 457 00:20:01,640 --> 00:20:03,880 Speaker 2: what you get that extra liquid because it is frozen 458 00:20:03,920 --> 00:20:06,320 Speaker 2: before you actually put it into your pie mixture, or 459 00:20:06,320 --> 00:20:08,080 Speaker 2: you're just gonna have a very wet dish at the 460 00:20:08,160 --> 00:20:09,600 Speaker 2: very end, which isn't too nice. 461 00:20:09,720 --> 00:20:10,920 Speaker 1: And I just want to back it up with those 462 00:20:10,960 --> 00:20:14,879 Speaker 1: lentils and you go bloody lentilizing and mushrooming my spinach pie. 463 00:20:15,040 --> 00:20:18,080 Speaker 1: I love mushrooms and lents. Lentils will not work well 464 00:20:18,119 --> 00:20:20,600 Speaker 1: in this pie dout. This is till the end. I 465 00:20:20,600 --> 00:20:22,720 Speaker 1: don't think the lentils will mixed well with the fetter 466 00:20:22,840 --> 00:20:27,239 Speaker 1: and recorder at all. Yeah it before, Yeah, I'll give 467 00:20:27,280 --> 00:20:29,000 Speaker 1: it the benefited it out. Definitely, no lentils in my 468 00:20:29,040 --> 00:20:29,880 Speaker 1: spinach pie. 469 00:20:30,200 --> 00:20:32,160 Speaker 2: It's better than your suggestion of tofu into my soup 470 00:20:32,240 --> 00:20:34,600 Speaker 2: the other day, which my coach Helen swears by. She said, 471 00:20:34,600 --> 00:20:36,080 Speaker 2: you have to try, you have to have to have 472 00:20:36,119 --> 00:20:38,240 Speaker 2: to Oh gosh, all right. 473 00:20:38,280 --> 00:20:41,040 Speaker 1: My client told me that I don't eat tofu, so 474 00:20:41,640 --> 00:20:43,399 Speaker 1: it's not what's that coming from me? My client? I 475 00:20:43,400 --> 00:20:45,560 Speaker 1: thought you'd like that because it's such a tofu vat. 476 00:20:45,440 --> 00:20:47,320 Speaker 2: I only like the hard tofu. I think I'm a 477 00:20:47,320 --> 00:20:49,639 Speaker 2: texture person. Anyway, I'll give it a go, I promised 478 00:20:49,640 --> 00:20:50,240 Speaker 2: her I'd try it. 479 00:20:50,359 --> 00:20:52,119 Speaker 1: Fair enough, and we wrap it up, wrap it up. Okay. 480 00:20:52,320 --> 00:20:53,880 Speaker 1: That brings us to the end of the Nutrition Couch 481 00:20:53,920 --> 00:20:57,080 Speaker 1: for another midweek motivational Wednesday Chat. Please tell your friends 482 00:20:57,080 --> 00:20:58,919 Speaker 1: about us so we can continue to grow. And if 483 00:20:58,960 --> 00:21:01,320 Speaker 1: you haven't checked out our new ebook, The peri Plan, 484 00:21:01,440 --> 00:21:04,640 Speaker 1: it is available at our website dcition coouch dot com 485 00:21:04,680 --> 00:21:06,520 Speaker 1: and we will see you on Sunday for a bright 486 00:21:06,560 --> 00:21:09,840 Speaker 1: and shiny new weekly episode. Have a good week next week.