1 00:00:00,560 --> 00:00:02,800 Speaker 1: If you have little kids like we do, chances are 2 00:00:02,880 --> 00:00:06,400 Speaker 1: you're familiar with the cartoon Bluey, and recently Bluey came 3 00:00:06,480 --> 00:00:09,479 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 argued that it 5 00:00:12,560 --> 00:00:14,760 Speaker 1: was inappropriate to talk about weight in front of our 6 00:00:14,840 --> 00:00:18,240 Speaker 1: children for fear of fat shaming. So on today's episode 7 00:00:18,239 --> 00:00:20,680 Speaker 1: of The Nutrition Couch, we share our thoughts on this 8 00:00:20,760 --> 00:00:24,599 Speaker 1: controversial blue episode and the pros and conspt banning any 9 00:00:24,640 --> 00:00:27,800 Speaker 1: talk of weight with our children. Hi, I'm Leanne Ward 10 00:00:27,840 --> 00:00:30,240 Speaker 1: and I'm cz Burrow And every week we bring you 11 00:00:30,360 --> 00:00:33,280 Speaker 1: The Nutrition Count, the bi weekly podcast that keeps you 12 00:00:33,400 --> 00:00:35,440 Speaker 1: up to date on everything that you need to know 13 00:00:35,520 --> 00:00:38,440 Speaker 1: in the world of nutrition as well as blue Today 14 00:00:38,479 --> 00:00:41,080 Speaker 1: we share the most common reasons you may be eating 15 00:00:41,159 --> 00:00:44,360 Speaker 1: healthy but not burning fat, and our listener question is 16 00:00:44,440 --> 00:00:48,000 Speaker 1: all on the best below calorie snacks to eat after dinner. 17 00:00:48,600 --> 00:00:53,160 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 --> 00:01:00,840 Speaker 1: So essentially, in the show bandit is seen weighing himself 20 00:01:00,880 --> 00:01:03,160 Speaker 1: and he says, oh, man, I just need to do 21 00:01:03,240 --> 00:01:06,399 Speaker 1: some exercise and then chili chips in and replies, tell 22 00:01:06,440 --> 00:01:09,319 Speaker 1: me about it. Well, Bluie asks, well, why don't you 23 00:01:09,440 --> 00:01:12,960 Speaker 1: just do some exercise. So, after this episode was aired 24 00:01:13,080 --> 00:01:15,399 Speaker 1: in Australia, and I know it's big all around the world. 25 00:01:15,480 --> 00:01:17,959 Speaker 1: I think, you know, there's US kids having little Aussie 26 00:01:17,959 --> 00:01:20,680 Speaker 1: accents because of Bluey, And so after it was aired, 27 00:01:20,720 --> 00:01:22,160 Speaker 1: there are a lot of there are a lot of parents, 28 00:01:22,200 --> 00:01:24,440 Speaker 1: are a lot of health professionals, a lot of people 29 00:01:24,480 --> 00:01:28,160 Speaker 1: were voicing concern that it was potentially sending harmful messages 30 00:01:28,200 --> 00:01:31,200 Speaker 1: to our children about their weight. And I was just 31 00:01:31,200 --> 00:01:33,319 Speaker 1: looking up a couple of the different articles around this, 32 00:01:33,440 --> 00:01:36,120 Speaker 1: and you know, there was stistics being thrown about one 33 00:01:36,200 --> 00:01:38,560 Speaker 1: in five children around the world are showing signs of 34 00:01:38,640 --> 00:01:41,679 Speaker 1: disordered eating. That's huge. Ribe and a lot of other 35 00:01:41,680 --> 00:01:43,759 Speaker 1: people are writing on the Facebook walls and they were saying, 36 00:01:43,760 --> 00:01:46,640 Speaker 1: I'm appalled this is a fat phobic message, like in 37 00:01:46,680 --> 00:01:49,760 Speaker 1: the world of body positivity, what is Bluey doing? And 38 00:01:49,840 --> 00:01:52,440 Speaker 1: after all that, they got quite a lot of backlash. 39 00:01:52,560 --> 00:01:56,680 Speaker 1: The ABC actually re edited the episode of Bluie following 40 00:01:56,760 --> 00:01:58,760 Speaker 1: kind of the backlash for that. So I thought it 41 00:01:58,840 --> 00:02:02,560 Speaker 1: was just a good conversation to have Susie because I 42 00:02:02,600 --> 00:02:04,480 Speaker 1: know a lot of our listeners have young kids like 43 00:02:04,520 --> 00:02:06,880 Speaker 1: we do, or even they have teenage kids. You know, 44 00:02:06,960 --> 00:02:09,880 Speaker 1: kids are so impressionable. So we thought it was really 45 00:02:09,960 --> 00:02:13,080 Speaker 1: nice to have the conversation because I think our health 46 00:02:13,080 --> 00:02:15,720 Speaker 1: and our weight is really important. But in the context 47 00:02:15,720 --> 00:02:18,280 Speaker 1: of somebody jumping on a scale and grabbing I think 48 00:02:18,280 --> 00:02:20,360 Speaker 1: he kind of like grabbed his belly fat and was like, 49 00:02:20,400 --> 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 00:02:28,800 --> 00:02:30,920 Speaker 1: need to lose weight, I need to exercise more, or 53 00:02:31,400 --> 00:02:33,680 Speaker 1: you know, bashing on our bullies or anything like that. 54 00:02:34,040 --> 00:02:37,560 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 --> 00:02:43,920 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 00:02:47,000 --> 00:02:50,040 Speaker 1: build into a cartoon like BLUI, But I think they 59 00:02:50,040 --> 00:02:52,560 Speaker 1: probably went around it the wrong way. What do you think? 60 00:02:52,840 --> 00:02:56,200 Speaker 2: And I find Blue interesting in general. It actually is 61 00:02:56,240 --> 00:02:58,760 Speaker 2: made up in Queensland. It is I think someone that 62 00:02:59,160 --> 00:03:01,200 Speaker 2: wines and things. You can tell a very sort of 63 00:03:01,280 --> 00:03:07,080 Speaker 2: okah Osie, and I think it does bring conversations that 64 00:03:07,160 --> 00:03:10,760 Speaker 2: aren't always had to the forefront, which I think is good. 65 00:03:11,080 --> 00:03:15,840 Speaker 2: I actually think a discussion about healthy eating exercise is good. 66 00:03:16,440 --> 00:03:19,000 Speaker 2: But I don't disagree that the issue that was the 67 00:03:19,000 --> 00:03:21,760 Speaker 2: way they did it, which you're right. The dog jumps 68 00:03:21,760 --> 00:03:24,000 Speaker 2: on the scales and flops this belly, and there's a 69 00:03:24,080 --> 00:03:27,760 Speaker 2: very clear link between the physiological body shape and the 70 00:03:27,760 --> 00:03:31,160 Speaker 2: weight on the scales as opposed to just talking about 71 00:03:31,280 --> 00:03:33,240 Speaker 2: you know, I really need to start eating healthy or 72 00:03:33,280 --> 00:03:35,200 Speaker 2: I really need to move because I think we pushy 73 00:03:35,200 --> 00:03:38,840 Speaker 2: foot around and you know, even you know, in the 74 00:03:38,840 --> 00:03:40,560 Speaker 2: local community where my kids are at school, you know, 75 00:03:40,600 --> 00:03:43,160 Speaker 2: there's a number of kids with significant weight issues, and 76 00:03:43,720 --> 00:03:47,080 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 00:03:50,840 --> 00:03:53,880 Speaker 2: that they are. They're overweight, and what we know is 79 00:03:53,920 --> 00:03:56,080 Speaker 2: that these issues will continue if they don't get them 80 00:03:56,160 --> 00:03:58,760 Speaker 2: under control. So I think it's a fine line. I 81 00:03:58,800 --> 00:04:00,360 Speaker 2: don't think you can never mention it, but I think 82 00:04:00,360 --> 00:04:02,240 Speaker 2: it's the way in which you do it. And I 83 00:04:02,280 --> 00:04:03,760 Speaker 2: think there's a way you can do it, which is 84 00:04:03,800 --> 00:04:06,920 Speaker 2: about healthy eating at home, keeping exercise it's too much 85 00:04:07,000 --> 00:04:09,000 Speaker 2: junk food. No, there's too much sugar in that. I 86 00:04:09,040 --> 00:04:11,640 Speaker 2: think that, you know, what's happened in recent years in 87 00:04:11,680 --> 00:04:15,360 Speaker 2: society is we've gone too far extreme where we can't 88 00:04:15,360 --> 00:04:17,880 Speaker 2: say anything as opposed to a happy medium, which we 89 00:04:17,880 --> 00:04:20,839 Speaker 2: do need to talk about because of course, clinicallyting disorders 90 00:04:20,839 --> 00:04:23,200 Speaker 2: are terrible, and you know, I just looked up the incidents. 91 00:04:23,200 --> 00:04:25,320 Speaker 2: You know, it's up around eight nine percent around the world. 92 00:04:25,440 --> 00:04:28,760 Speaker 2: It's not insignificant, but let's not forget that overweight and 93 00:04:28,760 --> 00:04:31,279 Speaker 2: obesity in adults is fifty sixty percent and up to 94 00:04:31,400 --> 00:04:33,960 Speaker 2: you know, twenty five in children. So it's still much 95 00:04:34,000 --> 00:04:37,320 Speaker 2: more of an issue that people aren't moving enough. And 96 00:04:37,360 --> 00:04:39,840 Speaker 2: so it's, like anything, I think there's a way to 97 00:04:39,920 --> 00:04:43,480 Speaker 2: do it, and you know, it's a reminder that, you know, 98 00:04:43,839 --> 00:04:45,640 Speaker 2: we do need to talk to kids about health and 99 00:04:45,640 --> 00:04:48,280 Speaker 2: looking after our bodies and moving regularly. So I think 100 00:04:48,279 --> 00:04:51,000 Speaker 2: it was just a couple of little bits with the scales, 101 00:04:51,040 --> 00:04:53,520 Speaker 2: which again I don't think is a healthy message either. 102 00:04:53,560 --> 00:04:55,360 Speaker 2: I think it's much more about being fit and healthy 103 00:04:55,360 --> 00:04:56,719 Speaker 2: and being able to do the things you want to 104 00:04:56,760 --> 00:04:59,560 Speaker 2: do with your body. But you know, to never mention 105 00:04:59,680 --> 00:05:02,000 Speaker 2: it or or pussy foot around it, you know, as 106 00:05:02,160 --> 00:05:04,800 Speaker 2: you and I not. There's far greater issues from having 107 00:05:05,360 --> 00:05:09,440 Speaker 2: kids being teased. And you know, that's the biggest reality 108 00:05:09,480 --> 00:05:13,000 Speaker 2: check ever is in the playground, more than what television 109 00:05:13,040 --> 00:05:16,040 Speaker 2: or we will ever do. So it's a fine line. 110 00:05:16,120 --> 00:05:18,640 Speaker 2: But let's not forget that a lot of us aren't 111 00:05:18,680 --> 00:05:21,400 Speaker 2: active enough with our kids. Our kids aren't often active enough, 112 00:05:21,440 --> 00:05:23,880 Speaker 2: and often they're growing too fast. You know, one of 113 00:05:23,920 --> 00:05:26,400 Speaker 2: the indicators of childhood obesity is if a child is 114 00:05:26,400 --> 00:05:28,920 Speaker 2: eight and they're wearing size twelve clothes, they're growing too quickly. 115 00:05:28,920 --> 00:05:32,400 Speaker 2: They're overweight, they're not big, they're growing too quickly because 116 00:05:32,400 --> 00:05:34,480 Speaker 2: they've got too many calories. And I certainly see it. 117 00:05:34,520 --> 00:05:36,960 Speaker 2: You know, I see kids drinking soft drink. I see 118 00:05:36,960 --> 00:05:39,039 Speaker 2: a lot of fruit juice. I see routinely going to 119 00:05:39,080 --> 00:05:41,240 Speaker 2: the club and kids being ordered soft drinks. I see 120 00:05:41,440 --> 00:05:44,760 Speaker 2: routinely kids being ordered you know, magnums, corneados, ice creams 121 00:05:44,760 --> 00:05:47,560 Speaker 2: which are double the size that small children need. You know, 122 00:05:47,680 --> 00:05:51,080 Speaker 2: treats every day, banana bread, cupcakes. You know, this doesn't 123 00:05:51,080 --> 00:05:53,160 Speaker 2: come as a surprise to me. We have a whole 124 00:05:53,200 --> 00:05:55,520 Speaker 2: cohort of children who have weight issues. You know, those 125 00:05:55,920 --> 00:05:58,440 Speaker 2: foods that should be occasional once a week treats. You know, 126 00:05:58,480 --> 00:06:01,800 Speaker 2: we know thirty percent of our kids' calories come from 127 00:06:01,839 --> 00:06:04,880 Speaker 2: discretionary foods like this is junk food every single day. 128 00:06:05,320 --> 00:06:06,960 Speaker 2: So I think we also have to call it as 129 00:06:06,960 --> 00:06:09,239 Speaker 2: it is and say, you know, our kids are eating 130 00:06:09,440 --> 00:06:12,200 Speaker 2: too much and too much rubbish, and if they're growing 131 00:06:12,240 --> 00:06:14,279 Speaker 2: too quickly, it's good for parents to be aware that 132 00:06:14,360 --> 00:06:16,480 Speaker 2: they probably need to slow down and really pay attention 133 00:06:16,560 --> 00:06:19,360 Speaker 2: to the diet and exercise because it sets us up 134 00:06:19,360 --> 00:06:21,600 Speaker 2: for a lifelong battle if we're not careful, you. 135 00:06:21,560 --> 00:06:23,520 Speaker 1: Know, one hundred percent. And like you mentioned, the prevalence 136 00:06:23,520 --> 00:06:26,160 Speaker 1: of overweight and obesity in children is growing. I think 137 00:06:26,160 --> 00:06:28,760 Speaker 1: it's you know, twenty five thirty percent. You know, there 138 00:06:28,760 --> 00:06:31,479 Speaker 1: are ten year olds being diagnosed with diabetes. When I 139 00:06:31,520 --> 00:06:33,760 Speaker 1: used to work in the specialist baroscy clinic at the 140 00:06:33,800 --> 00:06:36,680 Speaker 1: local hospital, there were sixteen year olds, seventeen year olds 141 00:06:36,760 --> 00:06:41,000 Speaker 1: being considered for bariatric surgery, like sixteen seventeen year old. 142 00:06:41,080 --> 00:06:43,640 Speaker 1: So absolutely, as a society we have a problem with 143 00:06:44,000 --> 00:06:46,880 Speaker 1: eating too many calories and not moving enough. But you know, 144 00:06:46,880 --> 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 00:06:50,400 --> 00:06:52,360 Speaker 1: as well. But on the flip side of that, there's 147 00:06:52,400 --> 00:06:55,200 Speaker 1: also that other important conversation where yes, we don't want 148 00:06:55,240 --> 00:06:57,560 Speaker 1: to create disordered eating in our kids. So I think 149 00:06:57,600 --> 00:06:59,719 Speaker 1: it is good to have these conversations as part of 150 00:06:59,720 --> 00:07:02,119 Speaker 1: the table. And I was talking to a client today 151 00:07:02,120 --> 00:07:04,920 Speaker 1: where she's embarking on a fatler's journey with me, and 152 00:07:05,080 --> 00:07:07,000 Speaker 1: she's got three young children, and we were talking about 153 00:07:07,000 --> 00:07:09,360 Speaker 1: 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 00:07:11,520 --> 00:07:14,000 Speaker 1: say anything about Mom, why aren't you having the guylic 156 00:07:14,040 --> 00:07:16,480 Speaker 1: bread with your potato, or why aren't you why are 157 00:07:16,560 --> 00:07:19,000 Speaker 1: you having chicken while we're having sausages, she was just 158 00:07:19,000 --> 00:07:21,800 Speaker 1: going to have that important conversation with them. Nothing to 159 00:07:21,840 --> 00:07:24,760 Speaker 1: do with wet loss, really, just to do with as kids. 160 00:07:24,840 --> 00:07:27,040 Speaker 1: You guys are growing, you're running around a lot, You're 161 00:07:27,040 --> 00:07:29,840 Speaker 1: burning all of this extra energy. Mom sits down at 162 00:07:29,840 --> 00:07:32,120 Speaker 1: a desk job all day. She doesn't move as much, 163 00:07:32,160 --> 00:07:34,880 Speaker 1: and her body's not growing like yours is, so she 164 00:07:35,000 --> 00:07:37,760 Speaker 1: needs less fuel. So I think having those conversations and 165 00:07:37,840 --> 00:07:40,880 Speaker 1: a really healthy manner is really important for our children 166 00:07:40,960 --> 00:07:44,880 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 00:07:47,240 --> 00:07:48,920 Speaker 1: not so active if they're not at school, they're not 169 00:07:48,960 --> 00:07:51,640 Speaker 1: going to the playground, Perhaps they don't need as many snacks, 170 00:07:51,640 --> 00:07:53,760 Speaker 1: they don't need as much fuel. So I think talking 171 00:07:53,760 --> 00:07:56,760 Speaker 1: about it from a fueling an activity perspective can be 172 00:07:56,840 --> 00:08:00,480 Speaker 1: helpful for parents versus obviously a weight loss for size 173 00:08:00,520 --> 00:08:02,080 Speaker 1: all that sort of thing. And as you said, like 174 00:08:02,120 --> 00:08:04,440 Speaker 1: we don't need to weigh our children to know, we 175 00:08:04,680 --> 00:08:07,360 Speaker 1: just really need to make sure they're getting outside every 176 00:08:07,400 --> 00:08:10,040 Speaker 1: single day. You know, we're spending too much time on screens, 177 00:08:10,080 --> 00:08:12,800 Speaker 1: on devices. Get outside, get in the fresh air, let 178 00:08:12,840 --> 00:08:14,720 Speaker 1: them run around, let them just be kids. I used 179 00:08:14,720 --> 00:08:18,160 Speaker 1: to spend hours in my backyard with my brother, like skateboarding, 180 00:08:18,280 --> 00:08:20,920 Speaker 1: playing soccer, that sort of thing, And these days, like 181 00:08:21,360 --> 00:08:23,680 Speaker 1: some kids don't even have backyard, so the access to 182 00:08:23,800 --> 00:08:26,280 Speaker 1: activity is less. But I think it's our job as 183 00:08:26,360 --> 00:08:28,840 Speaker 1: parents to make sure that our kids are still moving 184 00:08:28,880 --> 00:08:30,840 Speaker 1: and they are still being kids, but not just stuck 185 00:08:30,880 --> 00:08:33,160 Speaker 1: in front of screens for hours a day. 186 00:08:33,400 --> 00:08:35,720 Speaker 2: Certainly, and you can tell so much from the clothing size. 187 00:08:35,720 --> 00:08:37,720 Speaker 2: As I said, if it's more than two sizes above 188 00:08:37,720 --> 00:08:40,040 Speaker 2: their aids, that's a sign they're growing a bit quick. 189 00:08:40,360 --> 00:08:42,120 Speaker 2: Or you can do a waste measurement. I would never 190 00:08:42,120 --> 00:08:43,800 Speaker 2: weigh a child. I couldn't tell you how much eye 191 00:08:43,800 --> 00:08:46,160 Speaker 2: weigh how much my kids will have no idea except 192 00:08:46,160 --> 00:08:49,120 Speaker 2: actually recently, the boys hopped on the Jetstar scales. I 193 00:08:49,160 --> 00:08:51,120 Speaker 2: hate how jet Star way your luggage before you get on. 194 00:08:51,200 --> 00:08:53,400 Speaker 2: It's so insulting. Don't you hate that when you fly? 195 00:08:53,480 --> 00:08:54,760 Speaker 1: When you hate because I'm always over. 196 00:08:56,760 --> 00:08:59,240 Speaker 2: Going to carry a mic around there. But the boys 197 00:08:59,240 --> 00:09:01,719 Speaker 2: hopped on. But I don't have scales at home. I 198 00:09:01,720 --> 00:09:04,080 Speaker 2: don't measure them. But you can always do a waste 199 00:09:04,280 --> 00:09:06,400 Speaker 2: and in kids, their wats should be less than half 200 00:09:06,440 --> 00:09:09,040 Speaker 2: their height. So if they're one hundred and twenty centimeters, 201 00:09:09,040 --> 00:09:10,800 Speaker 2: their waste around their belly button should be less than 202 00:09:10,840 --> 00:09:13,680 Speaker 2: sixty So, particularly for younger kids, that's a very non 203 00:09:13,920 --> 00:09:15,920 Speaker 2: emotional way to do a quick measure and just say 204 00:09:15,920 --> 00:09:18,240 Speaker 2: you're measuring them for something else. If you're a little 205 00:09:18,280 --> 00:09:20,440 Speaker 2: bit worried. And as I said, sometimes it's just a 206 00:09:20,440 --> 00:09:23,200 Speaker 2: matter of less snacking or making sure they're having lighter 207 00:09:23,240 --> 00:09:25,800 Speaker 2: meals at night with veggies, because often with kids who 208 00:09:25,840 --> 00:09:28,760 Speaker 2: are fussy in particular, we overcompensate with the carbs and 209 00:09:28,800 --> 00:09:30,800 Speaker 2: they're having a lot of rice and pasta at night 210 00:09:31,320 --> 00:09:33,840 Speaker 2: and a lot of dairy, for example, and then they're 211 00:09:33,840 --> 00:09:36,480 Speaker 2: not having things like their veggies or meat, and that's 212 00:09:36,520 --> 00:09:39,200 Speaker 2: sort of the lighter alternative at night. So it's not 213 00:09:39,320 --> 00:09:41,760 Speaker 2: uncommon to see that in children, and it's like everything. 214 00:09:41,840 --> 00:09:44,440 Speaker 2: Parents are busy, We do our best, and we fall 215 00:09:44,440 --> 00:09:46,559 Speaker 2: into these habits. But certainly, if you've got a child 216 00:09:46,600 --> 00:09:48,520 Speaker 2: who does tend to reach for a lot of the 217 00:09:48,559 --> 00:09:51,320 Speaker 2: snack food in the lunch box as opposed to dairy 218 00:09:51,440 --> 00:09:54,160 Speaker 2: or whole grain sandwich, and then they're sort of at 219 00:09:54,240 --> 00:09:56,560 Speaker 2: night more likely to only eat things like chicken nuggets 220 00:09:56,600 --> 00:09:59,840 Speaker 2: or pizza or pasta, and you have noticed that they're 221 00:09:59,840 --> 00:10:01,760 Speaker 2: so of looking a bit thick around the middle. All 222 00:10:01,800 --> 00:10:04,320 Speaker 2: certainly it's just gradually flipping that over and looking for 223 00:10:04,720 --> 00:10:06,760 Speaker 2: lighter options at night and putting a bit more protein 224 00:10:06,800 --> 00:10:07,920 Speaker 2: through the school lunchbox. 225 00:10:08,280 --> 00:10:11,760 Speaker 1: Yeah. And I guess continuing on that conversation into adults, now, 226 00:10:11,920 --> 00:10:13,960 Speaker 1: a lot of our listeners have goals and fat loss, 227 00:10:13,960 --> 00:10:16,040 Speaker 1: and a lot of our listeners are struggling to achieve 228 00:10:16,080 --> 00:10:18,560 Speaker 1: those goals of fat loss, which is where we would 229 00:10:18,600 --> 00:10:21,119 Speaker 1: always say, Susie and I, that's one of my favorite taglines, 230 00:10:21,120 --> 00:10:23,679 Speaker 1: that healthy is very different to fat loss. So we 231 00:10:23,720 --> 00:10:26,600 Speaker 1: thought we'd have the conversation today around what that is 232 00:10:26,640 --> 00:10:28,960 Speaker 1: and why a lot of our clients are actually struggling 233 00:10:28,960 --> 00:10:31,360 Speaker 1: with the goal of fat loss because they're eating really healthy. 234 00:10:31,720 --> 00:10:33,679 Speaker 1: I hear it time and time again, as I'm sure 235 00:10:33,720 --> 00:10:36,400 Speaker 1: you do from clients like I stopped having the croissant 236 00:10:36,480 --> 00:10:39,160 Speaker 1: and the hot chocolate for breakfast and I went towards 237 00:10:39,160 --> 00:10:41,760 Speaker 1: you know, like a long black and some granola and 238 00:10:41,800 --> 00:10:44,280 Speaker 1: some Greek yogurt, Like why am I not losing weight? 239 00:10:44,600 --> 00:10:47,480 Speaker 1: Or instead of having this sushi for lunch, I'm now 240 00:10:47,559 --> 00:10:49,880 Speaker 1: having I don't know, avocado and toast, or this big 241 00:10:49,920 --> 00:10:53,800 Speaker 1: tuna salad with feta and avocado and extraversion olive oil 242 00:10:53,840 --> 00:10:56,040 Speaker 1: and some pumpkin seas drown in because you and Susie 243 00:10:56,080 --> 00:10:58,560 Speaker 1: said that were really good, and like, what's going on? 244 00:10:59,040 --> 00:11:02,480 Speaker 1: So it's important to have a conversation around a healthy 245 00:11:02,559 --> 00:11:05,400 Speaker 1: eating and fat loss because yes, we can have both, 246 00:11:05,440 --> 00:11:07,280 Speaker 1: and we should have both of that's a goal of 247 00:11:07,320 --> 00:11:09,160 Speaker 1: the goal is to achieve fat loss. We want to 248 00:11:09,160 --> 00:11:12,280 Speaker 1: do it in a healthy way via eating healthy foods. 249 00:11:12,720 --> 00:11:16,760 Speaker 1: But just eating healthy doesn't necessarily elicit fat loss, and 250 00:11:16,800 --> 00:11:19,400 Speaker 1: I think that's what most people struggle with, because to 251 00:11:19,480 --> 00:11:22,480 Speaker 1: lose body fat, you have to be in a calorie deficit. 252 00:11:22,720 --> 00:11:24,200 Speaker 1: And I think the hardest part for a lot of 253 00:11:24,240 --> 00:11:26,720 Speaker 1: people is that they're either not in a calorie deficit 254 00:11:26,760 --> 00:11:29,120 Speaker 1: and they're eating well, or they're eating healthy but it's 255 00:11:29,160 --> 00:11:32,680 Speaker 1: too much, or they're in such a large calorie deficit 256 00:11:32,760 --> 00:11:35,079 Speaker 1: that they're hungry all the time. And that's another issue. 257 00:11:35,080 --> 00:11:37,000 Speaker 1: And that's another problem as well. When you're hungry all 258 00:11:37,040 --> 00:11:38,920 Speaker 1: the time, your far more likely to just have a 259 00:11:39,000 --> 00:11:41,400 Speaker 1: day we go, oh screw it, and eat everything, and 260 00:11:41,440 --> 00:11:43,040 Speaker 1: it throws you out of the deficit in your back. 261 00:11:43,080 --> 00:11:45,439 Speaker 1: It's square one again. So two issues that play here. 262 00:11:45,480 --> 00:11:47,319 Speaker 2: I think it is and I think a couple of 263 00:11:47,400 --> 00:11:49,640 Speaker 2: things that come to mind when we're discussing this is 264 00:11:51,080 --> 00:11:53,800 Speaker 2: my clients would generally all eat pretty healthy, but there's 265 00:11:53,840 --> 00:11:56,840 Speaker 2: the drip feeding of food. So they'll have something at 266 00:11:56,880 --> 00:11:59,000 Speaker 2: seven o'clock and then they'll have a coffee at nine, 267 00:11:59,440 --> 00:12:01,880 Speaker 2: and then tea at eleven, and then have something else 268 00:12:01,920 --> 00:12:04,600 Speaker 2: at one, and so they're sort of grazing the whole 269 00:12:04,720 --> 00:12:06,960 Speaker 2: day rather than having balanced meals, and of course the 270 00:12:07,000 --> 00:12:09,360 Speaker 2: calories add up, so that's one of the common things. 271 00:12:09,960 --> 00:12:12,600 Speaker 2: The super loading the meals is what I see all 272 00:12:12,640 --> 00:12:15,320 Speaker 2: the time. So have granola, but then they'll add some 273 00:12:15,400 --> 00:12:19,360 Speaker 2: chea and some pepedas and some banana and some milk 274 00:12:19,440 --> 00:12:22,640 Speaker 2: and some yogurt, like just way too many things going in. 275 00:12:22,800 --> 00:12:26,760 Speaker 2: Or the salad that's got halloomi plus olive oil dressing, 276 00:12:27,040 --> 00:12:29,520 Speaker 2: plus some nuts, so there's just so many little extras. 277 00:12:30,000 --> 00:12:32,280 Speaker 2: Or they'll have a dinner of meat and vege at nights, 278 00:12:32,400 --> 00:12:35,320 Speaker 2: but they'll have chicken snitsel plus sweet potato, and then 279 00:12:35,320 --> 00:12:37,400 Speaker 2: they'll still have a glass of wine, which is basically 280 00:12:37,440 --> 00:12:39,400 Speaker 2: three lots of fuel going in and they probably only 281 00:12:39,440 --> 00:12:42,920 Speaker 2: need one. So it's those little extras that just slip 282 00:12:42,960 --> 00:12:47,120 Speaker 2: in because everyone thinks it's healthy, but we know unfortunately, 283 00:12:47,160 --> 00:12:50,560 Speaker 2: particularly for small females where they are sort of the 284 00:12:50,640 --> 00:12:52,800 Speaker 2: variables we're dealing with are a couple of hundred calories 285 00:12:52,840 --> 00:12:54,360 Speaker 2: hen or there and a couple you know, ten or 286 00:12:54,400 --> 00:12:57,280 Speaker 2: twenty grams of fat. That is the difference between fat 287 00:12:57,280 --> 00:13:00,319 Speaker 2: loss or not. And that's just the tightness and it's 288 00:13:00,320 --> 00:13:03,160 Speaker 2: not forever. It's just to get that deficit and continue 289 00:13:03,200 --> 00:13:06,440 Speaker 2: it on a small female can be tricky. There's an 290 00:13:06,600 --> 00:13:09,160 Speaker 2: art to fat loss, as we say, and how I 291 00:13:09,200 --> 00:13:11,600 Speaker 2: explain it to my clients is, you know, we all 292 00:13:11,640 --> 00:13:13,720 Speaker 2: have times where we're going to want to go out 293 00:13:13,760 --> 00:13:17,240 Speaker 2: and have a beautiful, indulgent meal, or they're social eating 294 00:13:17,280 --> 00:13:19,280 Speaker 2: where we're not going to be able to control the calories, 295 00:13:19,880 --> 00:13:21,719 Speaker 2: or you're going to have several glasses of wine with 296 00:13:21,760 --> 00:13:25,320 Speaker 2: your friends. So you can't then just eat reasonably high 297 00:13:25,320 --> 00:13:27,280 Speaker 2: calorie the rest of the time. You've got to buffer it. 298 00:13:27,320 --> 00:13:29,760 Speaker 2: You've got to have the light days to buffer the 299 00:13:29,840 --> 00:13:33,160 Speaker 2: days that will inevitably be heavy. You don't get to 300 00:13:33,280 --> 00:13:35,480 Speaker 2: then add the treats in as well on those other days, 301 00:13:35,520 --> 00:13:37,319 Speaker 2: and if you do want the treats, we have to 302 00:13:37,360 --> 00:13:40,280 Speaker 2: cut somewhere else. So there is a real art to 303 00:13:40,360 --> 00:13:42,720 Speaker 2: it that you learn over time, as you and I 304 00:13:42,760 --> 00:13:45,160 Speaker 2: do working in this area for many years. But there 305 00:13:45,160 --> 00:13:48,559 Speaker 2: are a couple of the common feedbacks I'm giving on diaries, 306 00:13:48,640 --> 00:13:50,240 Speaker 2: you know, like today, I've just had a diary come 307 00:13:50,280 --> 00:13:53,080 Speaker 2: through as I'm talking on the potty, and it's got 308 00:13:53,160 --> 00:13:56,040 Speaker 2: you know, hallumi and the salad at breakfast plus a 309 00:13:56,120 --> 00:13:59,240 Speaker 2: green juice plus a smoke salmon bagel. Now on the 310 00:13:59,400 --> 00:14:02,880 Speaker 2: surface it looks quite healthy. But between the bagel, the 311 00:14:02,920 --> 00:14:05,600 Speaker 2: smoke salmon, the juice, the HALLOOMI I'm like two three 312 00:14:05,640 --> 00:14:08,560 Speaker 2: hundred calories over what I need to be. So it's 313 00:14:08,600 --> 00:14:12,200 Speaker 2: that tightness when you have control over the food choices 314 00:14:12,240 --> 00:14:15,000 Speaker 2: that makes a massive difference, and you know, learning what 315 00:14:15,120 --> 00:14:18,040 Speaker 2: to pick and how you balance that out to enjoy 316 00:14:18,080 --> 00:14:20,120 Speaker 2: the food but be still achieving that. 317 00:14:20,160 --> 00:14:22,360 Speaker 1: Loss absolutely, And I think that's the key point where 318 00:14:22,400 --> 00:14:23,920 Speaker 1: you don't have to be And I've seen a lot 319 00:14:23,920 --> 00:14:26,960 Speaker 1: of people, you know, five, six, seven, eight hundred calories 320 00:14:26,960 --> 00:14:28,800 Speaker 1: trying to put themselves in a deficit. Like if you're 321 00:14:28,800 --> 00:14:31,240 Speaker 1: in an eight hundred calorie deficit, oh man, you're going 322 00:14:31,320 --> 00:14:33,720 Speaker 1: to be hungry. And that makes it very hard to 323 00:14:33,800 --> 00:14:37,400 Speaker 1: actually stick to. So, like you said, sometimes the smaller deficits, 324 00:14:37,440 --> 00:14:39,440 Speaker 1: particularly if you've got a little while to go, like 325 00:14:39,480 --> 00:14:42,200 Speaker 1: you're looking at, you know, to a ten plus kilos. 326 00:14:42,240 --> 00:14:44,680 Speaker 1: You want to start off with just a very mild deficit, 327 00:14:44,880 --> 00:14:46,680 Speaker 1: get a couple of killos off, maybe do a little 328 00:14:46,720 --> 00:14:49,120 Speaker 1: bit of a bigger deficit, few more kilos, a bigger deficit, 329 00:14:49,160 --> 00:14:50,840 Speaker 1: few more kilos. It just keeps you a bit of 330 00:14:50,880 --> 00:14:53,120 Speaker 1: wiggle room, which if you start off with like a 331 00:14:53,200 --> 00:14:56,120 Speaker 1: thirty percent huge deficit to start with, you're going to 332 00:14:56,160 --> 00:14:57,720 Speaker 1: hit a platau and you've got to nowhere to go 333 00:14:57,800 --> 00:15:00,400 Speaker 1: from there because you're probably maxed out your exercise already 334 00:15:00,560 --> 00:15:02,560 Speaker 1: and you're probably on such low calories that if you 335 00:15:02,640 --> 00:15:04,160 Speaker 1: pull any more food out, you're going to eat your 336 00:15:04,200 --> 00:15:06,800 Speaker 1: damn arm off. So I think there's a real there is. 337 00:15:06,960 --> 00:15:10,040 Speaker 1: I know there is a real art to sustainably losing 338 00:15:10,080 --> 00:15:12,480 Speaker 1: body fat and working one on one with the professional 339 00:15:12,600 --> 00:15:15,040 Speaker 1: like Suzie on myself to really make sure that you 340 00:15:15,080 --> 00:15:17,360 Speaker 1: are nailing. And I really think if you've been going 341 00:15:17,360 --> 00:15:20,520 Speaker 1: along this fat loss journey yourself for six months plus, 342 00:15:20,720 --> 00:15:23,040 Speaker 1: it's probably time you actually link in with a professional. 343 00:15:23,120 --> 00:15:25,160 Speaker 1: I have so many clients, Suzie, like I'm sure you do, 344 00:15:25,400 --> 00:15:27,680 Speaker 1: who say I I feel so embarrassed that I can't 345 00:15:27,680 --> 00:15:29,720 Speaker 1: do this myself? Well, why is this so hard for me? 346 00:15:29,760 --> 00:15:31,920 Speaker 1: And other people seem to be able to lose ten kilos? 347 00:15:32,160 --> 00:15:33,960 Speaker 1: And I always say to them they might have been 348 00:15:34,000 --> 00:15:36,200 Speaker 1: able to lose ten kilos, but did they keep it off? 349 00:15:36,360 --> 00:15:38,200 Speaker 1: And you just watch the reaction on their face and 350 00:15:38,240 --> 00:15:40,280 Speaker 1: they're like oh yeah, true. The lady at worked they 351 00:15:40,320 --> 00:15:41,800 Speaker 1: did kid, Oh yeah, yeah, she's put it all back 352 00:15:41,800 --> 00:15:43,440 Speaker 1: on again. Or the neighbor of the fans who did 353 00:15:43,440 --> 00:15:45,120 Speaker 1: it with the weight loss shakes, they put it all 354 00:15:45,120 --> 00:15:47,160 Speaker 1: back on again. Or my sister did that Jim challenge. Yesh, 355 00:15:47,160 --> 00:15:48,640 Speaker 1: she lost it, but she put it back on again. 356 00:15:48,920 --> 00:15:51,120 Speaker 1: And so there's an art to sustainable fat loss and 357 00:15:51,160 --> 00:15:53,760 Speaker 1: actually keeping it off long term as well. But I 358 00:15:53,760 --> 00:15:56,000 Speaker 1: think one of the biggest things to understand is your 359 00:15:56,000 --> 00:15:59,120 Speaker 1: body and your requirements, what is a mild deficit so 360 00:15:59,160 --> 00:16:02,160 Speaker 1: you're not starve the entire time, and actually how to 361 00:16:02,200 --> 00:16:05,800 Speaker 1: continue to keep shifting the scales downwards over time so 362 00:16:05,920 --> 00:16:08,760 Speaker 1: you don't actually hit those plateaus too quickly or too 363 00:16:08,840 --> 00:16:12,040 Speaker 1: frequently as well. Platos will always happen for the majority 364 00:16:12,040 --> 00:16:14,200 Speaker 1: of people in a fat loss journey, but it's actually 365 00:16:14,280 --> 00:16:16,720 Speaker 1: understanding how to navigate through those plateaus, which is a 366 00:16:16,760 --> 00:16:19,840 Speaker 1: total other conversation. So I'll leave it there, Susie, But 367 00:16:19,920 --> 00:16:21,200 Speaker 1: I do think it is a bit of an art 368 00:16:21,200 --> 00:16:24,440 Speaker 1: and understanding what is healthy, which is great because of 369 00:16:24,480 --> 00:16:27,280 Speaker 1: course we want health and what is healthy plus fat 370 00:16:27,320 --> 00:16:29,800 Speaker 1: loss because they're two very different topics, but they can 371 00:16:29,840 --> 00:16:32,280 Speaker 1: also actually work well, and we want them to work 372 00:16:32,320 --> 00:16:32,880 Speaker 1: well together. 373 00:16:33,000 --> 00:16:35,720 Speaker 2: And I'll just say one last quick little point, and 374 00:16:35,880 --> 00:16:39,960 Speaker 2: generally speaking, that means one fat permeal, not cheese plus 375 00:16:39,960 --> 00:16:43,800 Speaker 2: AVO plus olive oil plus nuts plus salad dressing. Just say, 376 00:16:44,440 --> 00:16:47,040 Speaker 2: although it is delicious, I will act to run us out. 377 00:16:47,160 --> 00:16:49,240 Speaker 2: That's a good American salad. You can have that in Hawaii. 378 00:16:49,640 --> 00:16:52,840 Speaker 1: All right, Well, final segment of the party today, SUSI 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 --> 00:16:59,120 Speaker 1: that are under one hundred calories? So I'll go first, 381 00:16:59,160 --> 00:17:01,040 Speaker 1: And I know we don't love to name brands, but 382 00:17:01,120 --> 00:17:02,840 Speaker 1: I think, you know, for our listeners, it is handy 383 00:17:02,880 --> 00:17:04,480 Speaker 1: to have a couple of brands up their sleeves. So 384 00:17:04,760 --> 00:17:07,679 Speaker 1: some of the things that I personally love myself, and 385 00:17:07,720 --> 00:17:09,520 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 --> 00:17:15,240 Speaker 1: overly concerned. There a mini Buller yoga stick, love them, 388 00:17:15,400 --> 00:17:18,280 Speaker 1: A couple of spoons of just some high quality Greek yogurt. 389 00:17:18,320 --> 00:17:20,440 Speaker 1: I like the Wulvat stuff like it does taste really nice. 390 00:17:20,440 --> 00:17:22,280 Speaker 1: But you can use the low of that variety as well. 391 00:17:22,560 --> 00:17:24,600 Speaker 1: A few of those, you know, those table are plenty. 392 00:17:24,680 --> 00:17:27,440 Speaker 1: Mini chocolate rice cakes. Love them. A couple of dark 393 00:17:27,520 --> 00:17:30,520 Speaker 1: chocolate almonds, a square of lint, or just a little 394 00:17:30,560 --> 00:17:32,400 Speaker 1: bit of like air pop popcorn with a bit of salt, 395 00:17:32,480 --> 00:17:34,000 Speaker 1: or even it a little bit of a light butter on. 396 00:17:34,040 --> 00:17:36,440 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 00:17:38,000 --> 00:17:40,159 Speaker 1: I like a little bit of sweetness. What about you. 399 00:17:40,359 --> 00:17:42,400 Speaker 2: I've got a whole list because I do find people 400 00:17:42,520 --> 00:17:45,359 Speaker 2: enjoy something sweet at night generally, or something after dinner. 401 00:17:45,400 --> 00:17:47,760 Speaker 2: And what I will say is if you're someone who 402 00:17:47,960 --> 00:17:50,600 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 --> 00:17:54,520 Speaker 2: a TV show and want to have something to finish 405 00:17:54,520 --> 00:17:56,920 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 --> 00:18:01,919 Speaker 2: eat on AUTOQ they said, I can have that and 408 00:18:02,000 --> 00:18:04,800 Speaker 2: you don't even like it. So, you know, when I'm 409 00:18:04,800 --> 00:18:07,000 Speaker 2: having something myself, I always really take that time to 410 00:18:07,000 --> 00:18:08,639 Speaker 2: think about what do I feel like tonight? Is it 411 00:18:08,640 --> 00:18:10,080 Speaker 2: a biscuit, is it a chocolate? 412 00:18:10,680 --> 00:18:11,160 Speaker 1: You know? What? 413 00:18:11,240 --> 00:18:14,320 Speaker 2: Actually am I craving? And sometimes it's cheese, you know, 414 00:18:14,359 --> 00:18:17,320 Speaker 2: I like that chuffle cheese on a cracker, but a 415 00:18:17,320 --> 00:18:20,480 Speaker 2: couple a few of my favorites and ghoshoos 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 00:18:22,520 --> 00:18:25,600 Speaker 2: under a hundred cow, it's rich, and it's portion control, 418 00:18:26,240 --> 00:18:27,800 Speaker 2: so I think that's a really smart choice if you 419 00:18:27,800 --> 00:18:30,320 Speaker 2: love chocolate, rather than having blocks of chocolate around or 420 00:18:30,320 --> 00:18:32,720 Speaker 2: packets of biscuits. I am a big fan of the 421 00:18:32,800 --> 00:18:35,800 Speaker 2: jar of hot chocolate drinks. I know they are quite sweet. 422 00:18:35,840 --> 00:18:38,320 Speaker 2: I don't use the whole Sashey myself, but with a 423 00:18:38,320 --> 00:18:41,880 Speaker 2: bit of milk, that's a very satisfying after dinner drink 424 00:18:42,359 --> 00:18:46,080 Speaker 2: if you can find them. I love the Pools Chocolate Moose, 425 00:18:46,200 --> 00:18:47,080 Speaker 2: the low fat one. 426 00:18:47,119 --> 00:18:47,960 Speaker 1: It's in Woolies. 427 00:18:48,040 --> 00:18:51,040 Speaker 2: If you freeze it, it's like chocolate ice cream and 428 00:18:51,080 --> 00:18:54,120 Speaker 2: it's quite low. I think it's eighty calories, but it's 429 00:18:54,119 --> 00:18:55,840 Speaker 2: hard to find, but it's a good one. I have 430 00:18:55,920 --> 00:18:58,119 Speaker 2: a lot of clients who like the nose shoe like 431 00:18:58,240 --> 00:18:59,360 Speaker 2: Snickers mini bar. 432 00:18:59,640 --> 00:19:01,400 Speaker 1: You can no I've seen that one. 433 00:19:01,480 --> 00:19:03,840 Speaker 2: It's in the music bar section and it's like a 434 00:19:03,960 --> 00:19:07,679 Speaker 2: no sugar products. It's quite process, but I've got clients 435 00:19:07,720 --> 00:19:09,720 Speaker 2: who love that, and I do also have clients who 436 00:19:09,800 --> 00:19:11,840 Speaker 2: like the fiber one bars. Now we have spoken about 437 00:19:11,840 --> 00:19:13,959 Speaker 2: that on the Poddy before. They do have chickory roote 438 00:19:14,200 --> 00:19:16,840 Speaker 2: and they can upset people's tummies. But if they don't 439 00:19:16,880 --> 00:19:18,959 Speaker 2: upset you, I've got clients who enjoy a fiber one. 440 00:19:18,960 --> 00:19:21,840 Speaker 2: They're quite sweet as well. They probably might go to 441 00:19:22,200 --> 00:19:24,119 Speaker 2: sort of ones on the list, I say to clients 442 00:19:24,160 --> 00:19:26,439 Speaker 2: generally less than one hundred cow oh. I know, the 443 00:19:26,480 --> 00:19:29,439 Speaker 2: twisted frozen yogurts and particularly the little minis, and then 444 00:19:29,480 --> 00:19:32,120 Speaker 2: there's now tiny tubs as well. I've got a lot 445 00:19:32,119 --> 00:19:34,159 Speaker 2: of clients who enjoy those. Now, admittedly it's sort of 446 00:19:34,200 --> 00:19:38,160 Speaker 2: cooler the jarro hot chocolate comes out, but the frozen 447 00:19:38,240 --> 00:19:40,840 Speaker 2: twisted minis or a really popular choice in place of 448 00:19:40,880 --> 00:19:42,400 Speaker 2: high fat ice cream, and. 449 00:19:42,400 --> 00:19:43,760 Speaker 1: I just like it good. You know how you can 450 00:19:43,760 --> 00:19:45,840 Speaker 1: get those, like any type of chocolate, whether it's like 451 00:19:45,840 --> 00:19:48,000 Speaker 1: a Snickers or a cherry ripe or whatever, in the 452 00:19:48,000 --> 00:19:50,120 Speaker 1: little snack packs, like I think it's eight or twelve 453 00:19:50,160 --> 00:19:53,120 Speaker 1: per packet. Just a little portion sized treats I think 454 00:19:53,160 --> 00:19:55,600 Speaker 1: are really really helpful as well if you can stick 455 00:19:55,640 --> 00:19:57,920 Speaker 1: to one or two portions, and that's a kicker. You know, 456 00:19:57,920 --> 00:19:59,520 Speaker 1: if you're gonna buy a box of favorites and eat 457 00:19:59,560 --> 00:20:02,000 Speaker 1: eighteen of them. Probably not a great idea to buy 458 00:20:02,040 --> 00:20:02,679 Speaker 1: the whole box. 459 00:20:02,760 --> 00:20:05,560 Speaker 2: So yeah, and I think that's a real goal for 460 00:20:05,640 --> 00:20:08,720 Speaker 2: clients to work on over time, is to be able 461 00:20:08,760 --> 00:20:11,960 Speaker 2: to have tempting food around and not eat at all. Now, 462 00:20:11,960 --> 00:20:14,320 Speaker 2: it can take time, because that can be programming over 463 00:20:14,440 --> 00:20:16,680 Speaker 2: twenty thirty forty years when you used to eat parents' 464 00:20:16,680 --> 00:20:19,879 Speaker 2: treats in the fridge or hord food. But if you 465 00:20:19,880 --> 00:20:22,399 Speaker 2: can get to a stage in which you can have 466 00:20:22,480 --> 00:20:25,400 Speaker 2: it there and eat, you know, you might eat one, two, three, 467 00:20:25,440 --> 00:20:29,119 Speaker 2: but not the whole packet. That's very good self regulatory 468 00:20:29,160 --> 00:20:32,280 Speaker 2: training and to fill in control when tempting food is around, 469 00:20:32,840 --> 00:20:35,840 Speaker 2: and work towards that over time. And you'll notice that 470 00:20:35,880 --> 00:20:38,000 Speaker 2: as part of the journey that if you are much 471 00:20:38,040 --> 00:20:40,399 Speaker 2: more in control of your glucose levels and your food 472 00:20:40,440 --> 00:20:42,600 Speaker 2: is balanced and you really spend time thinking about what 473 00:20:42,920 --> 00:20:46,120 Speaker 2: food is satisfying and eat it mindfully rather than eating 474 00:20:46,160 --> 00:20:49,240 Speaker 2: on autoque that's a very powerful place to be where 475 00:20:49,280 --> 00:20:52,679 Speaker 2: food hasn't got such an emotional control over you. But 476 00:20:52,960 --> 00:20:55,200 Speaker 2: you know, it does take time, particularly if you've sort 477 00:20:55,200 --> 00:20:58,800 Speaker 2: of had food issues for whatever better description over time, 478 00:20:58,880 --> 00:21:02,000 Speaker 2: But Certainly it's something to work towards and to develop 479 00:21:02,000 --> 00:21:04,640 Speaker 2: a sort of balance at home, because I think that 480 00:21:04,720 --> 00:21:07,720 Speaker 2: we inadvertently can pass on those restrictive eating behaviors to 481 00:21:07,760 --> 00:21:09,600 Speaker 2: our kids. If you don't have any treats at home 482 00:21:09,760 --> 00:21:13,080 Speaker 2: or foods that are hidden, your kids will learn to 483 00:21:13,160 --> 00:21:15,240 Speaker 2: crave those and seek them out too. So there's a 484 00:21:15,280 --> 00:21:16,879 Speaker 2: lot to be said for being able to have tempting 485 00:21:16,880 --> 00:21:19,119 Speaker 2: stuff at home and not eat at all, you know, 486 00:21:19,200 --> 00:21:20,800 Speaker 2: and I've always had. I grew up in a house 487 00:21:20,800 --> 00:21:23,679 Speaker 2: that it was quite restricted, and we probably that's why 488 00:21:23,720 --> 00:21:26,280 Speaker 2: became a dietician. But with my own kids, I have 489 00:21:26,359 --> 00:21:28,919 Speaker 2: a lot of junk around, not that they eat it, 490 00:21:29,000 --> 00:21:31,359 Speaker 2: but I often have props around all different things, and 491 00:21:31,760 --> 00:21:33,560 Speaker 2: you know, I have to say, my boys they don't 492 00:21:34,119 --> 00:21:35,680 Speaker 2: really seek it out. You know. They know there's a 493 00:21:35,720 --> 00:21:37,600 Speaker 2: time and a place they'll have something sweet after dinner. 494 00:21:37,920 --> 00:21:39,359 Speaker 2: But certainly it's not a case where I have to 495 00:21:39,440 --> 00:21:42,159 Speaker 2: hide food or be overly fussy. They've learned there's a 496 00:21:42,200 --> 00:21:44,359 Speaker 2: time for that and a time not for And if 497 00:21:44,400 --> 00:21:46,600 Speaker 2: you can work towards that with your family, it's a 498 00:21:46,720 --> 00:21:50,600 Speaker 2: nice way to impart balanced eating to kids when they 499 00:21:50,720 --> 00:21:53,040 Speaker 2: learn there's a time for more indulgent foods and can 500 00:21:53,080 --> 00:21:54,600 Speaker 2: have them around without being eating them. 501 00:21:54,800 --> 00:21:56,399 Speaker 1: I love that, and I'll quickly add two more to 502 00:21:56,440 --> 00:21:59,399 Speaker 1: my list. I like those little baby bell cheeses you 503 00:21:59,400 --> 00:22:01,920 Speaker 1: know in the wax like screening glad you're looking for 504 00:22:01,960 --> 00:22:04,240 Speaker 1: something a little bit more savory, that's great. Or my 505 00:22:04,320 --> 00:22:07,800 Speaker 1: other one, like I'm not a cereal person really, like 506 00:22:07,800 --> 00:22:09,200 Speaker 1: I love a bottle polish or oats. I'm not a 507 00:22:09,240 --> 00:22:11,720 Speaker 1: big ceial person, but I do love some like granola. 508 00:22:11,800 --> 00:22:13,640 Speaker 1: So sometimes I don't eat it as a cereal because 509 00:22:13,640 --> 00:22:15,320 Speaker 1: it just doesn't fill me up, Like I don't get that, 510 00:22:15,560 --> 00:22:17,199 Speaker 1: you know, it doesn't last me that long. But I 511 00:22:17,200 --> 00:22:18,760 Speaker 1: do like to sprinkle a bit on yogurt, or I 512 00:22:18,760 --> 00:22:20,520 Speaker 1: do like to just grab a little handful of granola 513 00:22:20,560 --> 00:22:22,080 Speaker 1: out of a box, and that's kind of like a 514 00:22:22,080 --> 00:22:24,439 Speaker 1: little treat after dinner sometimes if I feel like something. 515 00:22:24,520 --> 00:22:27,000 Speaker 1: So they're my last two to around us out Susie 516 00:22:27,400 --> 00:22:28,919 Speaker 1: and I guess that brings us to the end of 517 00:22:28,960 --> 00:22:31,119 Speaker 1: the nutrition couch for another week. Now. We have some 518 00:22:31,320 --> 00:22:34,680 Speaker 1: very exciting new are we allowed to say you're exciting 519 00:22:34,680 --> 00:22:36,400 Speaker 1: new news for a new guys? 520 00:22:36,400 --> 00:22:38,919 Speaker 2: I think so. Yeah, I put it on Insta, so 521 00:22:38,960 --> 00:22:39,520 Speaker 2: it's all over. 522 00:22:39,640 --> 00:22:43,560 Speaker 1: Yeah, we've got Susie's Perry Plan coming out, which we're 523 00:22:43,640 --> 00:22:45,679 Speaker 1: very excited about. Suview in your forties and your fifties, 524 00:22:45,680 --> 00:22:48,360 Speaker 1: you're going through Perry, it's coming around the corner, or 525 00:22:48,400 --> 00:22:50,400 Speaker 1: you're even heading out of that into metopause. This guy 526 00:22:50,400 --> 00:22:52,840 Speaker 1: that'll be really really helpful. That'll be up very soon 527 00:22:53,280 --> 00:22:55,960 Speaker 1: on the Nutrition Couch website. We've also got of course 528 00:22:56,000 --> 00:22:58,720 Speaker 1: our brand new takeaway guide and also our product guide 529 00:22:58,720 --> 00:23:00,560 Speaker 1: as well, which is still up there. So if you 530 00:23:00,640 --> 00:23:03,320 Speaker 1: had to the nutrition couch dot com you will see 531 00:23:03,359 --> 00:23:07,120 Speaker 1: all of our products available to help make your lives better, healthier, 532 00:23:07,160 --> 00:23:08,040 Speaker 1: and easier. 533 00:23:08,280 --> 00:23:10,000 Speaker 2: Have a good week everyone, Thanks for listening.