1 00:00:00,560 --> 00:00:02,840 Speaker 1: If you have little kids like we do, chances are 2 00:00:02,920 --> 00:00:06,440 Speaker 1: you're familiar with the cartoon Bluey, and recently Blue came 3 00:00:06,519 --> 00:00:09,520 Speaker 1: under fire for referencing the need for Bluey's parents to 4 00:00:09,560 --> 00:00:12,520 Speaker 1: lose a few kilos, with it being asked that it 5 00:00:12,600 --> 00:00:14,760 Speaker 1: was inappropriate to talk about weight in front of our 6 00:00:14,840 --> 00:00:18,200 Speaker 1: children for fear of fat shaming. So on today's episode 7 00:00:18,280 --> 00:00:20,680 Speaker 1: of The Nutrition Couch, we share our thoughts on this 8 00:00:20,800 --> 00:00:24,320 Speaker 1: controversial Blue episode and the pros and cons apt banning 9 00:00:24,400 --> 00:00:27,520 Speaker 1: any talk of weight with our children. Hi, I'm Leanne 10 00:00:27,560 --> 00:00:30,120 Speaker 1: Ward and I'm tz Burrow and every week we bring 11 00:00:30,160 --> 00:00:33,280 Speaker 1: you The Nutrition Couch, the biweekly podcast that keeps you 12 00:00:33,400 --> 00:00:35,479 Speaker 1: up to date on everything that you need to know 13 00:00:35,560 --> 00:00:38,479 Speaker 1: in the world of nutrition as well as Blue. Today 14 00:00:38,520 --> 00:00:41,080 Speaker 1: we share the most common reasons you may be eating 15 00:00:41,200 --> 00:00:44,360 Speaker 1: healthy but not burning fact and our listener question is 16 00:00:44,479 --> 00:00:48,040 Speaker 1: all on the best below calorie snacks to eat after dinner. 17 00:00:48,640 --> 00:00:53,200 Speaker 1: So let's launch straight in Susie about the Blowy episode 18 00:00:53,400 --> 00:00:56,920 Speaker 1: and the lot of experts online are calling fat shaming. 19 00:00:57,040 --> 00:01:00,880 Speaker 1: So essentially, in the show bandit is seen weighing himself 20 00:01:00,920 --> 00:01:03,200 Speaker 1: and he says, oh, man, I just need to do 21 00:01:03,240 --> 00:01:06,440 Speaker 1: some exercise and then chili chips in and replies tell 22 00:01:06,480 --> 00:01:09,319 Speaker 1: me about it all, Blue asks, well, why don't you 23 00:01:09,440 --> 00:01:13,080 Speaker 1: just do some exercise. So, after this episode was aired 24 00:01:13,120 --> 00:01:15,479 Speaker 1: in Australia, and I know it's big all around the world. 25 00:01:15,480 --> 00:01:18,000 Speaker 1: I think, you know, there's US kids having little Aussie 26 00:01:18,000 --> 00:01:20,759 Speaker 1: accents because of Bloey, And so after it was aired, 27 00:01:20,760 --> 00:01:22,160 Speaker 1: there are a lot of there are a lot of parents, 28 00:01:22,200 --> 00:01:24,160 Speaker 1: there are a lot of health professionals. A lot of 29 00:01:24,160 --> 00:01:27,600 Speaker 1: people were voicing concern that it was potentially sending harmful 30 00:01:27,640 --> 00:01:31,120 Speaker 1: measures to our children about their weight. And I was 31 00:01:31,160 --> 00:01:33,319 Speaker 1: just looking up a couple of the different articles around this, 32 00:01:33,480 --> 00:01:35,440 Speaker 1: and you know, there was a stimtistic exping Toro and 33 00:01:35,480 --> 00:01:38,200 Speaker 1: about one in five children around the world are showing 34 00:01:38,240 --> 00:01:41,440 Speaker 1: signs of disordered eating. That's huge. Ribe and a lot 35 00:01:41,480 --> 00:01:43,320 Speaker 1: of other people are writing on the Facebook walls and 36 00:01:43,319 --> 00:01:46,160 Speaker 1: they were saying, I'm appalled this is a fat phobic message, 37 00:01:46,280 --> 00:01:49,280 Speaker 1: like in the world of body positivity, what is Bluey doing? 38 00:01:49,640 --> 00:01:52,480 Speaker 1: And after all that, they got quite a lot of backlash. 39 00:01:52,560 --> 00:01:56,720 Speaker 1: The ABC actually re edited the episode of Bluie following 40 00:01:56,800 --> 00:01:58,800 Speaker 1: kind of the backlash for that. So I thought it 41 00:01:58,840 --> 00:02:02,600 Speaker 1: was just a good conversation to have Susie, because I 42 00:02:02,640 --> 00:02:04,480 Speaker 1: know a lot of our listeners have young kids like 43 00:02:04,560 --> 00:02:06,920 Speaker 1: we do, or even they have teenage kids. You know, 44 00:02:07,000 --> 00:02:09,880 Speaker 1: kids are so impressionable. So we thought it was really 45 00:02:09,960 --> 00:02:13,120 Speaker 1: nice to have the conversation because I think our health 46 00:02:13,120 --> 00:02:15,720 Speaker 1: and our weight is really important. But in the context 47 00:02:15,760 --> 00:02:18,280 Speaker 1: of somebody jumping on a scale and grabbing I think 48 00:02:18,320 --> 00:02:20,360 Speaker 1: he kind of like grabbed his belly fat and was like, 49 00:02:20,440 --> 00:02:23,720 Speaker 1: oh man, I need to do some exercise. It didn't 50 00:02:23,760 --> 00:02:25,760 Speaker 1: send the right message and it's not something that we 51 00:02:25,840 --> 00:02:28,760 Speaker 1: really want our kids doing or associating like, oh we 52 00:02:28,840 --> 00:02:30,960 Speaker 1: need to lose weight, I need to exercise more, or 53 00:02:31,440 --> 00:02:33,720 Speaker 1: you know, bashing on our bodies or anything like that. 54 00:02:34,080 --> 00:02:37,600 Speaker 1: Whereas we are health professionals, we understand that people should 55 00:02:37,600 --> 00:02:40,680 Speaker 1: be exercising irrespective of wanting to lose weight. We understand 56 00:02:40,720 --> 00:02:43,960 Speaker 1: people should be eating healthy irrespective of trying to lose weight. 57 00:02:44,280 --> 00:02:46,960 Speaker 1: So I think that it was an important conversation to 58 00:02:47,040 --> 00:02:50,000 Speaker 1: build into a cartoon like Bluie. But I think they 59 00:02:50,040 --> 00:02:52,600 Speaker 1: probably went around it the wrong way. What do you think? 60 00:02:52,880 --> 00:02:56,440 Speaker 2: And I find blue interesting in general. It actually's made 61 00:02:56,480 --> 00:02:59,600 Speaker 2: up in Queensland. It is I think someone that wines 62 00:02:59,680 --> 00:03:02,480 Speaker 2: and things you can tell a very sort of okah ossie, 63 00:03:03,280 --> 00:03:07,800 Speaker 2: and I think it does bring conversations that aren't always 64 00:03:07,800 --> 00:03:11,200 Speaker 2: had to the forefront, which I think is good. I 65 00:03:11,240 --> 00:03:15,840 Speaker 2: actually think a discussion about healthy eating exercise is good. 66 00:03:16,480 --> 00:03:19,040 Speaker 2: But I don't disagree that the issue that was the 67 00:03:19,040 --> 00:03:21,799 Speaker 2: way they did it, which you right, the dog jumps 68 00:03:21,800 --> 00:03:24,000 Speaker 2: on the scales and flops this belly, and there's a 69 00:03:24,120 --> 00:03:27,760 Speaker 2: very clear link between the physiological body shape and the 70 00:03:27,800 --> 00:03:31,200 Speaker 2: weight on the scales as opposed to just talking about 71 00:03:31,320 --> 00:03:33,280 Speaker 2: you know, I really need to start eating healthy or 72 00:03:33,320 --> 00:03:35,119 Speaker 2: I really need to move because I think we push 73 00:03:35,160 --> 00:03:38,640 Speaker 2: his foot around. And you know, even you know, in 74 00:03:38,760 --> 00:03:40,600 Speaker 2: the local community where my kids are at school, you know, 75 00:03:40,640 --> 00:03:43,200 Speaker 2: there's a number of kids with significant weight issues, and 76 00:03:43,720 --> 00:03:47,120 Speaker 2: you know everyone's scared to say it. And these kids are, 77 00:03:47,160 --> 00:03:50,840 Speaker 2: you know, wearing closed two or three size the age 78 00:03:50,880 --> 00:03:53,920 Speaker 2: that they are. They're overweight, and what we know is 79 00:03:53,960 --> 00:03:56,120 Speaker 2: that these issues will continue if they don't get them 80 00:03:56,160 --> 00:03:58,800 Speaker 2: under control. So I think it's a fine line. I 81 00:03:58,800 --> 00:04:00,560 Speaker 2: don't think you can never mention, but I think it's 82 00:04:00,560 --> 00:04:02,480 Speaker 2: the way in which you do it. And I think 83 00:04:02,480 --> 00:04:04,200 Speaker 2: there's a way you can do it, which is about 84 00:04:04,560 --> 00:04:07,640 Speaker 2: healthy eating at home keeping exercise, it's too much junk food. No, 85 00:04:07,680 --> 00:04:10,200 Speaker 2: there's too much sugar in that. I think that, you know, 86 00:04:10,240 --> 00:04:12,880 Speaker 2: what's happened in recent years in society is we've gone 87 00:04:12,920 --> 00:04:16,480 Speaker 2: too far extreme where we can't say anything as opposed 88 00:04:16,520 --> 00:04:18,520 Speaker 2: to a happy medium, which we do need to talk 89 00:04:18,560 --> 00:04:22,159 Speaker 2: about because of course, clinicalating disorders are terrible, and you know, 90 00:04:22,160 --> 00:04:23,720 Speaker 2: I just looked up the incidents. You know, it's up 91 00:04:23,720 --> 00:04:26,600 Speaker 2: around eight nine percent around the world. It's not insignificant, 92 00:04:26,960 --> 00:04:29,800 Speaker 2: but let's not forget that overweight and obesity in adults 93 00:04:29,880 --> 00:04:31,919 Speaker 2: is fifty sixty percent and up to you know, twenty 94 00:04:31,960 --> 00:04:34,719 Speaker 2: five in children. So it's still much more of an 95 00:04:34,760 --> 00:04:39,040 Speaker 2: issue that people aren't moving enough. And so it's, like anything, 96 00:04:39,040 --> 00:04:41,800 Speaker 2: I think there's a way to do it, and you know, 97 00:04:41,839 --> 00:04:44,440 Speaker 2: it's a reminder that, you know, we do need to 98 00:04:44,440 --> 00:04:46,799 Speaker 2: talk to kids about health and looking after our bodies 99 00:04:46,839 --> 00:04:48,760 Speaker 2: and moving regularly. So I think it was just a 100 00:04:48,760 --> 00:04:51,719 Speaker 2: couple of little bits with the scales, which again I 101 00:04:51,760 --> 00:04:53,920 Speaker 2: don't think is a healthy message either. I think it's 102 00:04:54,000 --> 00:04:55,839 Speaker 2: much more about being fit and healthy and being able 103 00:04:55,880 --> 00:04:57,520 Speaker 2: to do the things you want to do with your body. 104 00:04:58,240 --> 00:05:00,520 Speaker 2: But you know, to never mention it or or pussy 105 00:05:00,520 --> 00:05:02,760 Speaker 2: foot around it, you know, as you and I not. 106 00:05:03,000 --> 00:05:06,720 Speaker 2: There's far greater issues from having kids being teased. And 107 00:05:07,560 --> 00:05:10,680 Speaker 2: you know, that's the biggest reality check ever is in 108 00:05:10,720 --> 00:05:13,880 Speaker 2: the playground, more than what television or we will ever do. 109 00:05:14,160 --> 00:05:17,400 Speaker 2: So it's a fine line. But let's not forget that 110 00:05:17,760 --> 00:05:19,919 Speaker 2: a lot of us aren't active enough with our kids. 111 00:05:19,960 --> 00:05:22,799 Speaker 2: Our kids aren't often active enough, and often they're growing 112 00:05:22,800 --> 00:05:25,120 Speaker 2: too fast. You know, one of the indicators of childhood 113 00:05:25,120 --> 00:05:27,039 Speaker 2: obesity is if a child is eight and they're wearing 114 00:05:27,080 --> 00:05:29,800 Speaker 2: size twelve clothes, they're growing too quickly. They're overweight, they're 115 00:05:29,839 --> 00:05:32,800 Speaker 2: not big, they're growing too quickly because they've got too 116 00:05:32,800 --> 00:05:34,839 Speaker 2: many calories. And I certainly see it. You know, I 117 00:05:34,880 --> 00:05:37,280 Speaker 2: see kids drinking soft drink. I see a lot of 118 00:05:37,279 --> 00:05:39,479 Speaker 2: fruit juice. I see routinely going to the club and 119 00:05:39,560 --> 00:05:42,440 Speaker 2: kids being ordered soft drinks. I see routinely kids being 120 00:05:42,520 --> 00:05:45,440 Speaker 2: ordered you know, magnums, corneados, ice creams which are double 121 00:05:45,520 --> 00:05:48,520 Speaker 2: the size that small children need. You know, treats every day, 122 00:05:48,560 --> 00:05:51,520 Speaker 2: banana bread, cupcakes. You know, this doesn't come as a 123 00:05:51,560 --> 00:05:54,159 Speaker 2: surprise to me. We have a whole cohort of children 124 00:05:54,160 --> 00:05:56,720 Speaker 2: who have weight issues. You know, those foods that should 125 00:05:56,720 --> 00:05:58,760 Speaker 2: be occasional once a week treats. You know, we know 126 00:05:58,839 --> 00:06:02,919 Speaker 2: thirty percent of our kids' calories come from discretionary foods 127 00:06:02,960 --> 00:06:05,560 Speaker 2: like this is junk food every single day. So I 128 00:06:05,600 --> 00:06:07,320 Speaker 2: think we also have to call it as it is 129 00:06:07,360 --> 00:06:09,960 Speaker 2: and say, you know, our kids are eating too much 130 00:06:10,000 --> 00:06:12,719 Speaker 2: and too much rubbish, and if they're growing too quickly, 131 00:06:12,720 --> 00:06:15,000 Speaker 2: it's good for parents to be aware that they probably 132 00:06:15,040 --> 00:06:16,760 Speaker 2: need to slow down and really pay attention to the 133 00:06:16,800 --> 00:06:19,719 Speaker 2: diet and exercise because it sets us up for a 134 00:06:19,760 --> 00:06:21,720 Speaker 2: lifelong battle if we're not careful. 135 00:06:21,480 --> 00:06:23,039 Speaker 1: You know, one hundred percent. And like you mentioned, the 136 00:06:23,040 --> 00:06:26,000 Speaker 1: prevalence of overweight and obesity in children is growing. I 137 00:06:26,040 --> 00:06:28,599 Speaker 1: think it's you know, twenty five thirty percent. You know, 138 00:06:28,640 --> 00:06:31,400 Speaker 1: there are ten year olds being diagnosed with diabetes. When 139 00:06:31,400 --> 00:06:33,720 Speaker 1: I used to work in the specialist barotucy clinic at 140 00:06:33,720 --> 00:06:36,480 Speaker 1: the local hospital, there were sixteen year olds, seventeen year 141 00:06:36,480 --> 00:06:41,000 Speaker 1: olds being considered for bariatric surgery, like sixteen seventeen year old. 142 00:06:41,120 --> 00:06:43,640 Speaker 1: So absolutely, as a society we have a problem with 143 00:06:44,040 --> 00:06:46,919 Speaker 1: eating too many calories and not moving enough. But you know, 144 00:06:46,920 --> 00:06:48,520 Speaker 1: I think it was an important conversation to have it. 145 00:06:48,560 --> 00:06:50,400 Speaker 1: I'm glad we're having it today here on the potty 146 00:06:50,440 --> 00:06:52,360 Speaker 1: as well. But on the flip side of that, there's 147 00:06:52,400 --> 00:06:55,240 Speaker 1: also that other important conversation where yes, we don't want 148 00:06:55,240 --> 00:06:57,600 Speaker 1: to create disordered eating in our kids. So I think 149 00:06:57,640 --> 00:06:59,720 Speaker 1: it is good to have these conversations as part of 150 00:06:59,760 --> 00:07:01,520 Speaker 1: the d A table. And I was talking to a 151 00:07:01,560 --> 00:07:04,400 Speaker 1: client today where she's embarking on a Fowler's journey with me, 152 00:07:04,800 --> 00:07:06,720 Speaker 1: and she's got three young children, and we were talking 153 00:07:06,760 --> 00:07:09,360 Speaker 1: about her saying, Okay, we're all gonna eat the same meal, 154 00:07:09,400 --> 00:07:11,520 Speaker 1: but Mom's gonna have different portions. And if the kids 155 00:07:11,560 --> 00:07:13,880 Speaker 1: say anything about Mom, why aren't you having the guyl 156 00:07:13,920 --> 00:07:16,400 Speaker 1: like bread with your potato, or why aren't you why 157 00:07:16,440 --> 00:07:18,920 Speaker 1: are you having chicken while we're having sausages, she was 158 00:07:18,920 --> 00:07:21,720 Speaker 1: just going to have that important conversation with them. Nothing 159 00:07:21,760 --> 00:07:23,880 Speaker 1: to do with wet loss, really, just to do with 160 00:07:24,280 --> 00:07:26,880 Speaker 1: as kids. You guys are growing, you're running around a lot, 161 00:07:26,920 --> 00:07:29,720 Speaker 1: You're burning all of this extra energy. Mom sits down 162 00:07:29,720 --> 00:07:32,160 Speaker 1: at a desk job all day. She doesn't move as much, 163 00:07:32,160 --> 00:07:34,920 Speaker 1: and her body's not growing like yours is, so she 164 00:07:35,040 --> 00:07:37,800 Speaker 1: needs less fuel. So I think having those conversations and 165 00:07:37,840 --> 00:07:40,960 Speaker 1: a really healthy manner is really important for our children 166 00:07:41,000 --> 00:07:44,920 Speaker 1: to understand the different fueling requirements. And even like some days, 167 00:07:44,920 --> 00:07:47,240 Speaker 1: you know, they're really active, in other days, maybe they're 168 00:07:47,280 --> 00:07:48,960 Speaker 1: not so active if they're not at school, they're not 169 00:07:49,000 --> 00:07:51,680 Speaker 1: going to the playground. Perhaps they don't need as many snacks, 170 00:07:51,680 --> 00:07:53,720 Speaker 1: they don't need as much fuel. So I think talking 171 00:07:53,800 --> 00:07:56,840 Speaker 1: about it from a fueling an activity perspective can be 172 00:07:56,880 --> 00:08:00,480 Speaker 1: helpful for parents versus obviously a weight loss for size 173 00:08:00,520 --> 00:08:02,120 Speaker 1: all that sort of thing. And as you said, like 174 00:08:02,160 --> 00:08:04,480 Speaker 1: we don't need to weigh our children to know, we 175 00:08:04,680 --> 00:08:07,400 Speaker 1: just really need to make sure they're getting outside every 176 00:08:07,440 --> 00:08:10,080 Speaker 1: single day. You know, we're spending too much time on screens, 177 00:08:10,120 --> 00:08:12,800 Speaker 1: on devices. Get outside, get in the fresh air, let 178 00:08:12,880 --> 00:08:14,720 Speaker 1: them run around, let them just be kids. I used 179 00:08:14,760 --> 00:08:18,160 Speaker 1: to spend hours in my backyard with my brother, like skateboarding, 180 00:08:18,280 --> 00:08:20,960 Speaker 1: playing soccer, that sort of thing, And these days, like 181 00:08:21,400 --> 00:08:23,680 Speaker 1: some kids don't even have backyard, so the access to 182 00:08:23,800 --> 00:08:26,320 Speaker 1: activity is less. But I think it's our job as 183 00:08:26,360 --> 00:08:28,880 Speaker 1: parents to make sure that our kids are still moving 184 00:08:28,920 --> 00:08:31,440 Speaker 1: and they are still being kids, not just stuck in 185 00:08:31,440 --> 00:08:33,160 Speaker 1: front of screens for hours a day. 186 00:08:33,440 --> 00:08:35,400 Speaker 2: Certainly, and you can tell so much from the clothing 187 00:08:35,440 --> 00:08:37,440 Speaker 2: size as I said, if it's more than two sizes 188 00:08:37,480 --> 00:08:39,599 Speaker 2: above their age, that's just a sign they're growing a 189 00:08:39,640 --> 00:08:41,679 Speaker 2: bit quick. Or you can do a waste measurement. I 190 00:08:41,679 --> 00:08:43,440 Speaker 2: would never weigh a child. I couldn't tell you how 191 00:08:43,520 --> 00:08:45,200 Speaker 2: much eye weigh how much my kids will have no 192 00:08:45,280 --> 00:08:48,800 Speaker 2: idea except actually recently, the boys hopped on the Jetstar scales. 193 00:08:49,080 --> 00:08:50,920 Speaker 2: I hate how jet Star way your luggage before you 194 00:08:50,920 --> 00:08:53,120 Speaker 2: get on. It's so insulting. Don't you hate that when 195 00:08:53,120 --> 00:08:54,600 Speaker 2: you fly? When you hate it? Because I'm always over, 196 00:08:55,520 --> 00:08:58,800 Speaker 2: ye're not going to carry a mic around then. But 197 00:08:58,880 --> 00:09:01,640 Speaker 2: the boys hopped on. But I didn't have scales at home. 198 00:09:01,679 --> 00:09:03,720 Speaker 2: I don't measure them. But you can always do a 199 00:09:03,760 --> 00:09:06,240 Speaker 2: waste and in kids, their ways should be less than 200 00:09:06,280 --> 00:09:09,040 Speaker 2: half their heights. So if they one hundred and twenty centimeters, 201 00:09:09,080 --> 00:09:11,600 Speaker 2: their waste around their belly button should be less than sixty. So, 202 00:09:11,600 --> 00:09:14,680 Speaker 2: particularly for younger kids, that's a very non emotional way 203 00:09:14,720 --> 00:09:16,400 Speaker 2: to do a quick measure and just say you're measuring 204 00:09:16,440 --> 00:09:18,800 Speaker 2: them for something else. If you're a little bit worried, 205 00:09:18,960 --> 00:09:20,840 Speaker 2: and as I said, sometimes it's just a matter of 206 00:09:20,920 --> 00:09:23,880 Speaker 2: less snacking or making sure they're having lighter meals at night. 207 00:09:24,000 --> 00:09:26,960 Speaker 2: With veggies, because often with kids who are fussy in particular, 208 00:09:27,280 --> 00:09:29,480 Speaker 2: we overcompensate with the carbs and they're having a lot 209 00:09:29,480 --> 00:09:32,320 Speaker 2: of rice and pasta at night and a lot of 210 00:09:32,400 --> 00:09:34,800 Speaker 2: dairy for example, and then they're not having things like 211 00:09:34,800 --> 00:09:37,200 Speaker 2: their veggies or meat, and that's sort of the lighter 212 00:09:37,240 --> 00:09:40,320 Speaker 2: alternative at night. So it's not uncommon to see that 213 00:09:40,360 --> 00:09:43,080 Speaker 2: in children, and it's like everything. Parents are busy, We 214 00:09:43,200 --> 00:09:45,480 Speaker 2: do our best, and we fall into these habits. But 215 00:09:45,520 --> 00:09:47,440 Speaker 2: certainly if you've got a child who does tend to 216 00:09:47,840 --> 00:09:49,199 Speaker 2: reach for a lot of the snack food in the 217 00:09:49,280 --> 00:09:52,640 Speaker 2: lunch box as opposed to dairy or whole grain sandwich, 218 00:09:53,120 --> 00:09:55,120 Speaker 2: and then they're sort of at night more likely to 219 00:09:55,240 --> 00:09:58,640 Speaker 2: only eat things like chicken nuggets or pizza or pasta. 220 00:09:58,679 --> 00:10:00,680 Speaker 2: And you have noticed that there's so of looking a 221 00:10:00,679 --> 00:10:03,040 Speaker 2: bit thick around the middle all Certainly it's just gradually 222 00:10:03,080 --> 00:10:05,720 Speaker 2: flipping that over and looking for lighter options at night 223 00:10:05,760 --> 00:10:07,920 Speaker 2: and putting a bit more protein through the school lunchbox. 224 00:10:08,320 --> 00:10:11,800 Speaker 1: Yeah, and I guess continuing on that conversation into adults, now, 225 00:10:11,960 --> 00:10:13,960 Speaker 1: a lot of our listeners have goals and fat loss, 226 00:10:14,000 --> 00:10:16,040 Speaker 1: and a lot of our listeners are struggling to achieve 227 00:10:16,120 --> 00:10:18,600 Speaker 1: those goals of fat loss, which is where we would 228 00:10:18,600 --> 00:10:20,280 Speaker 1: always say, Susie, you and I. That's one of my 229 00:10:20,280 --> 00:10:23,360 Speaker 1: favorite tag lines, that healthy is very different to fat loss. 230 00:10:23,559 --> 00:10:26,240 Speaker 1: So we thought we'd have the conversation today around what 231 00:10:26,280 --> 00:10:28,120 Speaker 1: that is and why a lot of our clients are 232 00:10:28,120 --> 00:10:30,480 Speaker 1: actually struggling with the goal of fat loss because they're 233 00:10:30,480 --> 00:10:33,040 Speaker 1: eating really healthy. I hear it time and time again, 234 00:10:33,080 --> 00:10:35,560 Speaker 1: as I'm sure you do from clients like I stopped 235 00:10:35,559 --> 00:10:38,320 Speaker 1: having the croissant and the hot chocolate for breakfast and 236 00:10:38,360 --> 00:10:40,880 Speaker 1: I went towards you know, like a long black and 237 00:10:40,920 --> 00:10:43,440 Speaker 1: some granola and some Greek yogurt, Like why am I 238 00:10:43,480 --> 00:10:47,040 Speaker 1: not losing weight? Or instead of having this sushi for lunch, 239 00:10:47,120 --> 00:10:49,560 Speaker 1: I'm now having I don't know, avocado and toast, or 240 00:10:49,559 --> 00:10:53,160 Speaker 1: this big tuna salad with feta and avocado and extraversion 241 00:10:53,200 --> 00:10:55,640 Speaker 1: olive oil and some pumpkin seas drown in because you 242 00:10:55,640 --> 00:10:58,080 Speaker 1: and Susie said that were really good, and like, what's 243 00:10:58,120 --> 00:11:01,840 Speaker 1: going on? So it's important to have a conversation around 244 00:11:01,960 --> 00:11:04,920 Speaker 1: a healthy eating and fat loss because yes, we can 245 00:11:05,000 --> 00:11:07,000 Speaker 1: have both, and we should have both of that's the 246 00:11:07,040 --> 00:11:08,800 Speaker 1: goal of the goal is to achieve fat loss. We 247 00:11:08,840 --> 00:11:11,400 Speaker 1: want to do it in a healthy way via eating 248 00:11:11,440 --> 00:11:16,720 Speaker 1: healthy foods, but just eating healthy doesn't necessarily elicit fat loss, 249 00:11:16,720 --> 00:11:19,320 Speaker 1: and I think that's what most people struggle with, because 250 00:11:19,360 --> 00:11:21,560 Speaker 1: to lose body fat, you have to be in a 251 00:11:21,600 --> 00:11:23,960 Speaker 1: calorie deficit. And I think the hardest part for a 252 00:11:23,960 --> 00:11:26,040 Speaker 1: lot of people is that they're either not in a 253 00:11:26,040 --> 00:11:28,520 Speaker 1: calorie deficit and they're eating well, or they're eating healthy 254 00:11:28,840 --> 00:11:32,000 Speaker 1: but it's too much, or they're in such a large 255 00:11:32,040 --> 00:11:34,520 Speaker 1: calorie deficit that they're hungry all the time. And that's 256 00:11:34,559 --> 00:11:36,560 Speaker 1: another issue. And that's another problem as well. When you're 257 00:11:36,600 --> 00:11:38,760 Speaker 1: hungry all the time, you far more likely to just 258 00:11:38,800 --> 00:11:41,240 Speaker 1: have a day we go oh screw it, and eat everything, 259 00:11:41,320 --> 00:11:43,080 Speaker 1: and it throws you out of the deficit in your back. 260 00:11:43,120 --> 00:11:45,439 Speaker 1: It's square one again. So two issues that play here. 261 00:11:45,480 --> 00:11:47,400 Speaker 2: I think it is. And I think a couple of 262 00:11:47,400 --> 00:11:49,640 Speaker 2: things that come to mind when we're discussing this is 263 00:11:51,120 --> 00:11:53,840 Speaker 2: my clients would generally all eat pretty healthy, but there's 264 00:11:53,840 --> 00:11:56,840 Speaker 2: the drip feeding of food. So they'll have something at 265 00:11:56,880 --> 00:11:59,000 Speaker 2: seven o'clock, and then they'll have a coffee at nine, 266 00:11:59,440 --> 00:12:01,720 Speaker 2: and then the chea at eleven, and then have something 267 00:12:01,720 --> 00:12:04,319 Speaker 2: else at one, and so they're sort of grazing the 268 00:12:04,360 --> 00:12:06,880 Speaker 2: whole day rather than having balanced meals, and of course 269 00:12:06,880 --> 00:12:09,360 Speaker 2: the calories add up, so that's one of the common things. 270 00:12:10,000 --> 00:12:12,640 Speaker 2: The super loading the meals is what I see all 271 00:12:12,640 --> 00:12:15,320 Speaker 2: the time. So have granola, but then they'll add some 272 00:12:15,440 --> 00:12:19,360 Speaker 2: chea and some pepitas and some banana and some milk 273 00:12:19,440 --> 00:12:22,680 Speaker 2: and some yogurt, like just way too many things going in. 274 00:12:22,800 --> 00:12:26,800 Speaker 2: Or the salad that's got halloomi plus olive oil dressing, 275 00:12:27,040 --> 00:12:29,880 Speaker 2: plus some nuts, so there's just so many little extras. 276 00:12:30,000 --> 00:12:32,280 Speaker 2: Or they'll have a dinner of meat and vege at nights, 277 00:12:32,440 --> 00:12:35,360 Speaker 2: but they'll have chicken snitsel plus sweet potato, and then 278 00:12:35,360 --> 00:12:37,400 Speaker 2: they'll still have a glass of wine, which is basically 279 00:12:37,440 --> 00:12:39,440 Speaker 2: three lots of fuel going in and they probably only 280 00:12:39,480 --> 00:12:42,920 Speaker 2: need one. So it's those little extras that just slip 281 00:12:42,960 --> 00:12:47,199 Speaker 2: in because everyone thinks it's healthy, but we know unfortunately, 282 00:12:47,200 --> 00:12:50,360 Speaker 2: particularly for small females where they are sort of the 283 00:12:50,640 --> 00:12:53,000 Speaker 2: variables we're dealing with are a couple of hundred calories hen 284 00:12:53,120 --> 00:12:54,679 Speaker 2: or there and a couple you know, ten or twenty 285 00:12:54,679 --> 00:12:57,520 Speaker 2: grams of fat. That is the difference between fat loss 286 00:12:57,559 --> 00:13:01,080 Speaker 2: or not. And that's just the tightness and it's not forever. 287 00:13:01,160 --> 00:13:03,480 Speaker 2: It's just to get that deficit and continue it on 288 00:13:03,520 --> 00:13:06,920 Speaker 2: a small female can be tricky. There's an art to 289 00:13:07,000 --> 00:13:09,640 Speaker 2: fat loss, as we say, and how I explain it 290 00:13:09,679 --> 00:13:12,360 Speaker 2: to my clients is, you know, we all have times 291 00:13:12,400 --> 00:13:14,000 Speaker 2: where we're going to want to go out and have 292 00:13:14,080 --> 00:13:17,679 Speaker 2: a beautiful, indulgent meal, or they're social eating where we're 293 00:13:17,679 --> 00:13:19,959 Speaker 2: not going to be able to control the calories, or 294 00:13:20,000 --> 00:13:22,280 Speaker 2: you're going to have several glasses of wine with your friends. 295 00:13:22,800 --> 00:13:25,719 Speaker 2: So you can't then just eat reasonably high calorie the 296 00:13:25,800 --> 00:13:27,480 Speaker 2: rest of the time. You've got to buffer it. You've 297 00:13:27,480 --> 00:13:30,120 Speaker 2: got to have the light days to buffer the days 298 00:13:30,120 --> 00:13:33,480 Speaker 2: that will inevitably be heavy. You don't get to then 299 00:13:33,559 --> 00:13:35,520 Speaker 2: add the treats in as well on those other days, 300 00:13:35,520 --> 00:13:37,360 Speaker 2: and if you do want the treats, we have to 301 00:13:37,400 --> 00:13:40,280 Speaker 2: cut somewhere else. So there is a real art to 302 00:13:40,400 --> 00:13:42,720 Speaker 2: it that you learn over time, as you and I 303 00:13:42,800 --> 00:13:45,280 Speaker 2: do working in this area for many years. But there's 304 00:13:45,360 --> 00:13:48,559 Speaker 2: a couple of the common feedbacks I'm giving on diaries, 305 00:13:48,679 --> 00:13:50,280 Speaker 2: you know, like today, I've just had a diary come 306 00:13:50,280 --> 00:13:53,120 Speaker 2: through as I'm talking on the potty, and it's got 307 00:13:53,200 --> 00:13:56,079 Speaker 2: you know, hallumi and the salad at breakfast plus a 308 00:13:56,120 --> 00:13:59,280 Speaker 2: green juice plus a smoke salmon bagel. Now on the 309 00:13:59,400 --> 00:14:02,920 Speaker 2: surface it looks quite healthy. But between the bagel, the 310 00:14:02,960 --> 00:14:05,600 Speaker 2: smoke salmon, the juice, the HALLOOMI I'm like two three 311 00:14:05,640 --> 00:14:08,600 Speaker 2: hundred calories over what I need to be. So it's 312 00:14:08,640 --> 00:14:12,200 Speaker 2: that tightness when you have control over the food choices 313 00:14:12,240 --> 00:14:15,040 Speaker 2: that makes a massive difference, and you know, learning what 314 00:14:15,120 --> 00:14:18,080 Speaker 2: to pick and how you balance that out to enjoy 315 00:14:18,120 --> 00:14:20,840 Speaker 2: the food but be still achieving that loss. 316 00:14:20,560 --> 00:14:22,480 Speaker 1: Absolutely, And I think that's the key point where you 317 00:14:22,520 --> 00:14:24,320 Speaker 1: don't have to be And I've seen a lot of people, 318 00:14:24,560 --> 00:14:27,240 Speaker 1: you know, five, six, seven, eight hundred calories trying to 319 00:14:27,280 --> 00:14:29,040 Speaker 1: put themselves in a deficit. Like if you're in an 320 00:14:29,040 --> 00:14:32,040 Speaker 1: eight hundred calorie deficit, oh man, you're going to be hungry. 321 00:14:32,200 --> 00:14:35,000 Speaker 1: And that makes it very hard to actually stick to. So, 322 00:14:35,200 --> 00:14:38,240 Speaker 1: like you said, sometimes the smaller deficits, particularly if you've 323 00:14:38,280 --> 00:14:40,200 Speaker 1: got a little while to go, like you're looking at 324 00:14:40,560 --> 00:14:42,560 Speaker 1: you know, till a ten plus killers. You want to 325 00:14:42,600 --> 00:14:45,160 Speaker 1: start off with just a very mild deficit, get a 326 00:14:45,160 --> 00:14:46,920 Speaker 1: couple of killos off, maybe do a little bit of 327 00:14:46,920 --> 00:14:49,320 Speaker 1: a bigger deficit, few more kilos, a bigger deficit few 328 00:14:49,360 --> 00:14:51,440 Speaker 1: more kilos. It just gives you a bit of wiggle room. 329 00:14:51,440 --> 00:14:53,920 Speaker 1: Whch if you start off with like a thirty percent 330 00:14:54,120 --> 00:14:56,400 Speaker 1: huge deficit to start with, you're going to hit a 331 00:14:56,400 --> 00:14:58,160 Speaker 1: platau and you've got to nowhere to go from there 332 00:14:58,200 --> 00:15:00,880 Speaker 1: because you probably maxed out your exercise already and you're 333 00:15:00,880 --> 00:15:03,080 Speaker 1: probably on such low calories that if you pull any 334 00:15:03,080 --> 00:15:04,960 Speaker 1: more food out you're going to eat your damn arm off. 335 00:15:05,240 --> 00:15:07,200 Speaker 1: So I think there's a real there is. I know 336 00:15:07,280 --> 00:15:10,720 Speaker 1: there is a real art to sustainably losing body fat 337 00:15:10,720 --> 00:15:13,120 Speaker 1: and working one on one with the professional like Suzie 338 00:15:13,120 --> 00:15:15,680 Speaker 1: on myself to really make sure that you are nailing. 339 00:15:15,680 --> 00:15:17,760 Speaker 1: And I really think if you've been going along this 340 00:15:17,800 --> 00:15:21,240 Speaker 1: fat loss journey yourself for six months plus, it's probably 341 00:15:21,240 --> 00:15:23,320 Speaker 1: time you actually link in with a professional. I have 342 00:15:23,400 --> 00:15:25,600 Speaker 1: so many clients, Suzie, like I'm sure you do. Who 343 00:15:25,640 --> 00:15:27,800 Speaker 1: say I I feel so embarrassed that I can't do 344 00:15:27,840 --> 00:15:29,760 Speaker 1: this myself? Well, why is this so hard for me? 345 00:15:29,760 --> 00:15:31,960 Speaker 1: And other people seem to be able to lose ten kilos? 346 00:15:32,160 --> 00:15:34,000 Speaker 1: And I always say to them they might have been 347 00:15:34,000 --> 00:15:36,200 Speaker 1: able to lose ten kilos, but did they keep it off? 348 00:15:36,400 --> 00:15:38,240 Speaker 1: And you just watch the reaction on their face and 349 00:15:38,240 --> 00:15:40,320 Speaker 1: they're like, oh yeah, true. The lady at worked they 350 00:15:40,320 --> 00:15:41,800 Speaker 1: did kid, Oh yeah, yeah, she's put it all back 351 00:15:41,840 --> 00:15:43,440 Speaker 1: on again. Or the neighbor of the fans who did 352 00:15:43,480 --> 00:15:45,120 Speaker 1: it with the weight loss shakes, they put it all 353 00:15:45,160 --> 00:15:46,960 Speaker 1: back on again. Or my sister did that Jim challenge. 354 00:15:47,000 --> 00:15:48,680 Speaker 1: Yes she lost it, but she put it back on again. 355 00:15:48,920 --> 00:15:51,120 Speaker 1: And so there's an art to sustainable fat loss and 356 00:15:51,200 --> 00:15:53,760 Speaker 1: actually keeping it off long term as well. But I 357 00:15:53,760 --> 00:15:56,040 Speaker 1: think one of the biggest things to understand is your 358 00:15:56,040 --> 00:15:59,160 Speaker 1: body and your requirements, what is a mild deficit so 359 00:15:59,200 --> 00:16:02,200 Speaker 1: you're not starve the entire time, and actually how to 360 00:16:02,240 --> 00:16:05,840 Speaker 1: continue to keep shifting the scales downwards over time so 361 00:16:05,920 --> 00:16:08,800 Speaker 1: you don't actually hit those plateaus too quickly or too 362 00:16:08,880 --> 00:16:12,080 Speaker 1: frequently as well. Platos will always happen for the majority 363 00:16:12,080 --> 00:16:14,200 Speaker 1: of people in a fat loss journey, but it's actually 364 00:16:14,320 --> 00:16:16,760 Speaker 1: understanding how to navigate through those plateaus, which is a 365 00:16:16,760 --> 00:16:19,840 Speaker 1: total other conversation. So I'll leave it there, Susie, But 366 00:16:19,920 --> 00:16:21,200 Speaker 1: I do think it is a bit of an art 367 00:16:21,240 --> 00:16:24,480 Speaker 1: and understanding what is healthy, which is great because of 368 00:16:24,480 --> 00:16:27,320 Speaker 1: course we want health and what is healthy plus fat 369 00:16:27,320 --> 00:16:29,800 Speaker 1: loss because they're two very different topics. But they can 370 00:16:29,840 --> 00:16:32,320 Speaker 1: also actually work well, and we want them to work 371 00:16:32,320 --> 00:16:32,920 Speaker 1: well together. 372 00:16:33,040 --> 00:16:35,200 Speaker 2: And I'll just say, like one last quick little point, 373 00:16:35,640 --> 00:16:38,960 Speaker 2: and generally speaking, that means one fat per meal, not 374 00:16:39,120 --> 00:16:43,320 Speaker 2: cheez plus avo plus olive oil plus nuts plus salad dressing, 375 00:16:43,560 --> 00:16:44,200 Speaker 2: just saying. 376 00:16:44,480 --> 00:16:47,040 Speaker 1: Although it is delicious, I will out to runs out. 377 00:16:47,200 --> 00:16:49,320 Speaker 2: That's a good American salad. You can have that in Hawaii. 378 00:16:49,680 --> 00:16:52,920 Speaker 1: All right, Well, final segment of the party today, Susie 379 00:16:53,000 --> 00:16:56,240 Speaker 1: listener question is what are the best after dinner snacks 380 00:16:56,240 --> 00:16:59,160 Speaker 1: that are under one hundred calories? So I'll go first, 381 00:16:59,200 --> 00:17:01,080 Speaker 1: And I know we don't like to name brands, but 382 00:17:01,120 --> 00:17:02,880 Speaker 1: I think, you know, for our listeners it is handy 383 00:17:02,880 --> 00:17:04,520 Speaker 1: to have a couple of brands up their sleeves. So 384 00:17:04,800 --> 00:17:07,720 Speaker 1: some of the things that I personally love myself, and 385 00:17:07,760 --> 00:17:09,560 Speaker 1: these might be under one hundred or you know, just 386 00:17:09,560 --> 00:17:11,280 Speaker 1: clocking in a one hundred and one twenty, I'm not 387 00:17:11,560 --> 00:17:15,280 Speaker 1: overly concerned. There a mini Buller yoga stick, love them, 388 00:17:15,400 --> 00:17:18,320 Speaker 1: A couple of spoons of just some high quality Greek yogurt. 389 00:17:18,359 --> 00:17:20,440 Speaker 1: I like the vulvat stuff like it does taste really nice, 390 00:17:20,440 --> 00:17:22,320 Speaker 1: but you can use the lower of that variety as well. 391 00:17:22,560 --> 00:17:24,639 Speaker 1: A few of those, you know those table of plenty 392 00:17:24,720 --> 00:17:27,480 Speaker 1: mini chocolate rice cakes. Love them. A couple of dark 393 00:17:27,560 --> 00:17:30,560 Speaker 1: chocolate almonds, a square of lint, or just a little 394 00:17:30,560 --> 00:17:32,440 Speaker 1: bit of like air pop popcorn with a bit of salt, 395 00:17:32,520 --> 00:17:34,040 Speaker 1: or even it a little bit of a light butter on. 396 00:17:34,080 --> 00:17:36,520 Speaker 1: It can sometimes do really well as well. They're probably 397 00:17:36,520 --> 00:17:38,000 Speaker 1: my favorite. I like a little bit of crunch, or 398 00:17:38,040 --> 00:17:40,200 Speaker 1: I like a little bit of sweetness. What about you. 399 00:17:40,359 --> 00:17:42,480 Speaker 2: I've got a whole list because I do find people 400 00:17:42,560 --> 00:17:45,399 Speaker 2: enjoy something sweet at night generally, or something after dinner. 401 00:17:45,400 --> 00:17:47,800 Speaker 2: And what I will say is if you're someone who 402 00:17:48,000 --> 00:17:50,640 Speaker 2: has that habit, or you really enjoy that time where 403 00:17:50,640 --> 00:17:52,320 Speaker 2: you've put the kids down, or you sit down with 404 00:17:52,359 --> 00:17:54,480 Speaker 2: a TV show and want to have something to finish 405 00:17:54,560 --> 00:17:56,919 Speaker 2: the day of eating, I want you to really think 406 00:17:56,960 --> 00:17:59,080 Speaker 2: about what you feel like, because sometimes I find we 407 00:17:59,119 --> 00:18:01,280 Speaker 2: eat on autoq oh they said, I can have that 408 00:18:01,880 --> 00:18:04,640 Speaker 2: and you don't even like it. So, you know, when 409 00:18:04,680 --> 00:18:06,920 Speaker 2: I'm having something myself, I always really take that time 410 00:18:06,960 --> 00:18:08,560 Speaker 2: to think about what do I feel like tonight? Is 411 00:18:08,600 --> 00:18:10,120 Speaker 2: it a biscuit, is it a chocolate? 412 00:18:10,720 --> 00:18:10,919 Speaker 1: You know? 413 00:18:10,960 --> 00:18:14,359 Speaker 2: What actually am I craving? And sometimes it's cheese? You know. 414 00:18:14,400 --> 00:18:17,320 Speaker 2: I like that chrouffle cheese on a cracker, but a 415 00:18:17,359 --> 00:18:20,480 Speaker 2: couple a few of my favorites and gohohooes with clients. 416 00:18:21,000 --> 00:18:22,480 Speaker 2: I think a limp ball is a good one. It's 417 00:18:22,560 --> 00:18:25,640 Speaker 2: under a hundred cow, it's rich, and it's portion control, 418 00:18:26,280 --> 00:18:27,800 Speaker 2: so I think that's a really smart choice if you 419 00:18:27,840 --> 00:18:30,320 Speaker 2: love chocolate, rather than having blocks of chocolate around or 420 00:18:30,359 --> 00:18:32,760 Speaker 2: packets of biscuits. I am a big fan of the 421 00:18:32,840 --> 00:18:35,840 Speaker 2: jar of hot chocolate drinks. I know they are quite sweet. 422 00:18:35,840 --> 00:18:38,359 Speaker 2: I don't use the whole satie myself, but with a 423 00:18:38,359 --> 00:18:41,920 Speaker 2: bit of milk, that's a very satisfying after dinner drink 424 00:18:42,359 --> 00:18:46,119 Speaker 2: if you can find them. I love the Pools chocolate Moose, 425 00:18:46,200 --> 00:18:48,960 Speaker 2: the low fat one. It's in Woolies. If you freeze it, 426 00:18:48,960 --> 00:18:51,920 Speaker 2: it's like chocolate ice cream and it's quite low. I 427 00:18:51,920 --> 00:18:54,760 Speaker 2: think it's eighty calories. But it's hard to find, but 428 00:18:54,760 --> 00:18:56,600 Speaker 2: it's a good one. I have a lot of clients 429 00:18:56,600 --> 00:18:59,400 Speaker 2: who like the nose shoe like Snickers mini bar. 430 00:18:59,680 --> 00:19:01,440 Speaker 1: You can no I've seen that one. 431 00:19:01,480 --> 00:19:03,879 Speaker 2: It's in the music bar section and it's like a 432 00:19:04,000 --> 00:19:07,720 Speaker 2: no sugar products. It's quite process. But I've got clients 433 00:19:07,720 --> 00:19:09,760 Speaker 2: who love that, and I do also have clients who 434 00:19:09,840 --> 00:19:11,840 Speaker 2: like the Fiber one bars. Now we have spoken about 435 00:19:11,840 --> 00:19:13,800 Speaker 2: that on the potty before. They do have chickory root 436 00:19:14,200 --> 00:19:16,840 Speaker 2: and they can upset people's tummies. But if they don't 437 00:19:16,920 --> 00:19:19,000 Speaker 2: upset you, I've got clients who enjoy a Fiber one. 438 00:19:19,000 --> 00:19:21,840 Speaker 2: They're quite sweet as well. They probably might go to 439 00:19:22,240 --> 00:19:24,159 Speaker 2: sort of ones on the list I say to clients 440 00:19:24,200 --> 00:19:26,480 Speaker 2: generally less than one hundred cow oh. I know, the 441 00:19:26,520 --> 00:19:29,439 Speaker 2: twisted frozen yogurts and particularly the little minis, and then 442 00:19:29,480 --> 00:19:32,080 Speaker 2: there's now tiny tubs as well. I've got a lot 443 00:19:32,160 --> 00:19:34,199 Speaker 2: of clients who enjoy those. Now, admittedly it's sort of 444 00:19:34,240 --> 00:19:38,200 Speaker 2: cooler the Jarra hot chocolate comes out, but the frozen 445 00:19:38,280 --> 00:19:40,879 Speaker 2: twisted minis or a really popular choice in place of 446 00:19:40,920 --> 00:19:42,119 Speaker 2: high fat ice cream. 447 00:19:42,280 --> 00:19:43,800 Speaker 1: And I just like it good. You know, you can 448 00:19:43,800 --> 00:19:45,840 Speaker 1: get those, like any type of chocolate, whether it's like 449 00:19:45,880 --> 00:19:48,000 Speaker 1: a Snickers or a cherry ripe or whatever, in the 450 00:19:48,040 --> 00:19:50,200 Speaker 1: little snack packs, like I think it's eight or twelve 451 00:19:50,200 --> 00:19:53,160 Speaker 1: per packet. Just a little portion sized treats I think 452 00:19:53,160 --> 00:19:55,639 Speaker 1: are really really helpful as well if you can stick 453 00:19:55,680 --> 00:19:57,920 Speaker 1: to one or two portions, and that's a kicker you know, 454 00:19:57,960 --> 00:19:59,560 Speaker 1: if you're gonna buy a box of favorites and eat 455 00:19:59,560 --> 00:20:02,040 Speaker 1: eighteen of them, probably not a great idea to buy 456 00:20:02,040 --> 00:20:02,680 Speaker 1: the whole box. 457 00:20:02,760 --> 00:20:05,600 Speaker 2: So yeah, and I think that's a real goal for 458 00:20:05,680 --> 00:20:08,760 Speaker 2: clients to work on over time, is to be able 459 00:20:08,800 --> 00:20:11,960 Speaker 2: to have tempting food around and not eat it at all. Now, 460 00:20:12,000 --> 00:20:14,359 Speaker 2: it can take time, because that can be programming over 461 00:20:14,480 --> 00:20:16,679 Speaker 2: twenty thirty forty years when you used to eat parents' 462 00:20:16,680 --> 00:20:19,919 Speaker 2: treats in the fridge or hord food. But if you 463 00:20:19,920 --> 00:20:22,439 Speaker 2: can get to a stage in which you can have 464 00:20:22,520 --> 00:20:25,400 Speaker 2: it there and eat you know, you might eat one, two, three, 465 00:20:25,440 --> 00:20:29,119 Speaker 2: but not the whole packet. That's very good self regulatory 466 00:20:29,200 --> 00:20:32,280 Speaker 2: training and to fill in control when tempting food is around, 467 00:20:32,840 --> 00:20:35,879 Speaker 2: and work towards that over time. And you'll notice that 468 00:20:35,920 --> 00:20:38,040 Speaker 2: as part of the journey that if you are much 469 00:20:38,040 --> 00:20:40,400 Speaker 2: more in control of your glucose levels and your food 470 00:20:40,480 --> 00:20:42,640 Speaker 2: is balanced and you really spend time thinking about what 471 00:20:42,960 --> 00:20:46,120 Speaker 2: food is satisfying and eat it mindfully rather than eating 472 00:20:46,160 --> 00:20:49,280 Speaker 2: on autoque that's a very powerful place to be where 473 00:20:49,320 --> 00:20:52,719 Speaker 2: food hasn't got such an emotional control over you. But 474 00:20:53,000 --> 00:20:55,200 Speaker 2: you know, it does take time, particularly if you've sort 475 00:20:55,200 --> 00:20:58,160 Speaker 2: of had food issues for one of a better description 476 00:20:58,280 --> 00:21:01,439 Speaker 2: over time. But certainly it's something to work towards and 477 00:21:01,480 --> 00:21:04,159 Speaker 2: to develop a sort of balance at home, because I 478 00:21:04,200 --> 00:21:07,240 Speaker 2: think that we inadvertently can pass on those restrictive eating 479 00:21:07,280 --> 00:21:09,200 Speaker 2: behaviors to our kids. If you don't have any treats 480 00:21:09,240 --> 00:21:12,600 Speaker 2: at home or foods that are hidden, your kids will 481 00:21:12,680 --> 00:21:15,000 Speaker 2: learn to crave those and seek them out too. So 482 00:21:15,040 --> 00:21:16,399 Speaker 2: there's a lot to be said for being able to 483 00:21:16,440 --> 00:21:18,440 Speaker 2: have tempting stuff at home and not eat at all, 484 00:21:18,960 --> 00:21:20,520 Speaker 2: you know, and I've always had. I grew up in 485 00:21:20,560 --> 00:21:23,439 Speaker 2: a house that it was quite restricted, and we probably 486 00:21:23,440 --> 00:21:26,080 Speaker 2: that's why became a dietician. But with my own kids, 487 00:21:26,119 --> 00:21:28,600 Speaker 2: I have a lot of junk around, not that they 488 00:21:28,640 --> 00:21:31,240 Speaker 2: eat it, but I often have props around all different things. 489 00:21:31,280 --> 00:21:33,280 Speaker 2: And you know, I have to say, my boys they 490 00:21:33,280 --> 00:21:35,680 Speaker 2: don't really seek it out. You know. They know there's 491 00:21:35,680 --> 00:21:37,639 Speaker 2: a time and a place they'll have something sweet after dinner. 492 00:21:37,920 --> 00:21:39,399 Speaker 2: But certainly it's not a case where I have to 493 00:21:39,480 --> 00:21:42,199 Speaker 2: hide food or be overly fussy. They've learned there's a 494 00:21:42,240 --> 00:21:44,400 Speaker 2: time for that and a time not for And if 495 00:21:44,400 --> 00:21:46,639 Speaker 2: you can work towards that with your family, it's a 496 00:21:46,720 --> 00:21:50,679 Speaker 2: nice way to impart balanced eating to kids when they 497 00:21:50,760 --> 00:21:53,080 Speaker 2: learn there's a time for more indulgent foods and can 498 00:21:53,080 --> 00:21:54,640 Speaker 2: have them around without being eating them. 499 00:21:54,840 --> 00:21:56,439 Speaker 1: I love that, and I'll quickly add two more to 500 00:21:56,440 --> 00:21:59,359 Speaker 1: my list. I like those little baby bell cheeses you 501 00:21:59,440 --> 00:22:01,920 Speaker 1: know in the red wax like screen. Glad you looking 502 00:22:01,920 --> 00:22:04,199 Speaker 1: for something a little bit more savory, that's great? Or 503 00:22:04,200 --> 00:22:07,720 Speaker 1: my other one, like I'm not a cereal person really, 504 00:22:07,720 --> 00:22:09,159 Speaker 1: like I love a bottle polish or oats. I'm not 505 00:22:09,200 --> 00:22:11,720 Speaker 1: a big cereal person, but I do love some like granola. 506 00:22:11,840 --> 00:22:13,680 Speaker 1: So sometimes I don't eat it as a cereal because 507 00:22:13,680 --> 00:22:15,360 Speaker 1: it just doesn't fill me up, Like I don't get that, 508 00:22:15,560 --> 00:22:17,199 Speaker 1: you know, it doesn't last me that long. But I 509 00:22:17,240 --> 00:22:18,720 Speaker 1: do like to sprinkle a bit on yoga, or I 510 00:22:18,800 --> 00:22:20,520 Speaker 1: do like to just grab a little handful of granola 511 00:22:20,560 --> 00:22:22,080 Speaker 1: out of a box, And that's kind of like a 512 00:22:22,119 --> 00:22:24,439 Speaker 1: little treat after dinner sometimes if I feel like something. 513 00:22:24,520 --> 00:22:27,000 Speaker 1: So they're my last two to around us out Susie 514 00:22:27,440 --> 00:22:28,959 Speaker 1: and I guess that brings us to the end of 515 00:22:29,000 --> 00:22:31,159 Speaker 1: the nutrition couch for another week. Now, we have some 516 00:22:31,359 --> 00:22:34,680 Speaker 1: very exciting new are we allowed to say you're exciting 517 00:22:34,720 --> 00:22:36,400 Speaker 1: new news for new guys? 518 00:22:36,440 --> 00:22:38,960 Speaker 2: I think so. Yeah, I put it on Insta so 519 00:22:38,960 --> 00:22:39,840 Speaker 2: it's all over. Yeah. 520 00:22:39,880 --> 00:22:43,800 Speaker 1: We've got Susie's Perry Plan coming out, which we're very 521 00:22:43,800 --> 00:22:45,840 Speaker 1: excited about. Suvie and your forties and your fifties, you're 522 00:22:45,840 --> 00:22:48,600 Speaker 1: going through Perry, it's coming around the corner, or you're 523 00:22:48,600 --> 00:22:50,640 Speaker 1: even heading out of that into metopause. This guy that'll 524 00:22:50,720 --> 00:22:53,439 Speaker 1: be really really helpful. That'll be up very soon on 525 00:22:53,480 --> 00:22:56,200 Speaker 1: the Nutrition Couch website. We've also got of course our 526 00:22:56,240 --> 00:22:59,000 Speaker 1: bran new takeaway Guide and also our Product Guard as well, 527 00:22:59,000 --> 00:23:00,919 Speaker 1: which is still up there. So if you had to 528 00:23:01,000 --> 00:23:03,639 Speaker 1: the nutrition couch dot com you will see all of 529 00:23:03,640 --> 00:23:07,160 Speaker 1: our products available to help make your lives better, healthier, 530 00:23:07,200 --> 00:23:08,080 Speaker 1: and easier. 531 00:23:08,320 --> 00:23:10,040 Speaker 2: Have a good week everyone, Thanks for listening.