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