WEBVTT - Snack Guide and Baby Bonus Episode

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<v Speaker 1>Do you love to snack? Or should I say do

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<v Speaker 1>you live for snacking? Certainly, whenever we post something relating

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<v Speaker 1>to snack food, it goes crazy online. So we know

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<v Speaker 1>that whether or not we should be snacking, you all

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<v Speaker 1>love to hear about it, so we are hearing you

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<v Speaker 1>and we have now finally released The Nutrition Couch's Guide

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<v Speaker 1>to Snacking. So on today's bonus episode, we're going to

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<v Speaker 1>tell you all about the latest product on our website

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<v Speaker 1>and why you need a copy of the Nutrition Couch

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<v Speaker 1>Snack Guide in your life.

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<v Speaker 2>Hi, I'm Susyburrel and I'm Leon Wood, and.

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<v Speaker 1>Each week we bring you The Nutrition Couch, the bye

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<v Speaker 1>weekly podcast that talks about everything you need to know

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<v Speaker 1>in the world of nutrition solelyat we have had some

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<v Speaker 1>great success releasing products to our audience because we know

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<v Speaker 1>everyone loves to talk about food and nutrition, and in particular,

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<v Speaker 1>a lot of us shop in supermarkets and we love

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<v Speaker 1>to know the nitty gritty of supermarket foods because, let's

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<v Speaker 1>be honest, who has got time to be searching through

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<v Speaker 1>the snack aisle looking at the labels. There are so

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<v Speaker 1>many individual differences in products, so it doesn't surprise me

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<v Speaker 1>that there's an interest in that, but I think we

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<v Speaker 1>should first start off by saying that Leanne and I

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<v Speaker 1>are certainly not fans of packaged foods over fresh food.

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<v Speaker 1>And if I'm completely honest with you to the listeners,

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<v Speaker 1>I don't snack a lot. I don't buy a lot

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<v Speaker 1>of packaged snack food. I buy yogurts for my boys

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<v Speaker 1>at school, cheese and crackers. But really I'm not very big.

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<v Speaker 1>You know, I'm in my mid forties. I don't need

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<v Speaker 1>to eat a whole lot, and I certainly don't need

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<v Speaker 1>to eat a lot of snack food. So this is

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<v Speaker 1>more providing our listeners with recommendations should you be particularly

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<v Speaker 1>active and needs to snack, or occasionally you need a bar,

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<v Speaker 1>or you want to put an entertaining platter out, or

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<v Speaker 1>you're buying snacks for the kids lunchboxes. But we want

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<v Speaker 1>to be really clear. We're not saying it's better than

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<v Speaker 1>a piece of fruit or a plain unprocessed snack. We're

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<v Speaker 1>simply going through the many hundreds, if not thousands, of

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<v Speaker 1>snack foods at the supermarket and trying to give our

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<v Speaker 1>listeners a solid guide and what may tick the boxes

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<v Speaker 1>anutritionally for their needs.

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<v Speaker 2>Absolutely, and we're so excited to bring this guide to

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<v Speaker 2>the market and as far as we're aware, there's no

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<v Speaker 2>other guide like this. You know, We've got two of

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<v Speaker 2>Australia's well known dieticians providing our best input on all

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<v Speaker 2>our favorite snacks and to see the guys one hundred

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<v Speaker 2>and thirty pages, like, we kind of overdid it, but

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<v Speaker 2>we love it, don't we.

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<v Speaker 1>I Mean we thought we did be up.

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<v Speaker 2>Months ago, but we just kept writing and writing and writing.

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<v Speaker 2>The first twenty pages is actually just all about sacks,

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<v Speaker 2>Like we're talking about like, what is the snack? What

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<v Speaker 2>are the signs that you need to snack one of

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<v Speaker 2>the lowest calorie snacks. What if I'm someone that is

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<v Speaker 2>like a mindless munchha. Do I need to snack before

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<v Speaker 2>or after exercise? What are the best snacks to have

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<v Speaker 2>pre and post workout? What if I want to snack

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<v Speaker 2>after dinner? What are the appropriate snacks? What times of

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<v Speaker 2>the day should I be stacking. The first twenty pages

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<v Speaker 2>is educational content about snacking, and then the other ninety

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<v Speaker 2>plus pages of the guide are all of our favorite

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<v Speaker 2>super market snacks. So it is jam packed full of

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<v Speaker 2>knowledge and we're super excited to bring it to you guys,

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<v Speaker 2>and what we.

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<v Speaker 1>Really tried to do is break it down into category,

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<v Speaker 1>because certainly, when we're talking about snacks, there's different requirements

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<v Speaker 1>to different people. You know, if you're twenty trying to

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<v Speaker 1>gain muscle mass going to the gym each day, you

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<v Speaker 1>may need to snap two or three times a day,

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<v Speaker 1>and the type of snack you're going to need is

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<v Speaker 1>very different from a postmetapausal female in her sixties who

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<v Speaker 1>is really just looking for a psychological top up at

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<v Speaker 1>four or five PM. So we sort of debated about

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<v Speaker 1>whether to categorize them in time of day, but we

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<v Speaker 1>settled on breaking it down into nutritional category. So we've

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<v Speaker 1>got healthy eating, we've got protein based snacks for people

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<v Speaker 1>who are more active. We've got calorie control for people

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<v Speaker 1>who perhaps want to snack but don't need as many calories.

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<v Speaker 1>We've got kids section Gluten free low fodmap. We've got

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<v Speaker 1>a whole section on AUDI which was very challenging and

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<v Speaker 1>we're very traumatized, so we can't talk too much about it,

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<v Speaker 1>but we have as because your requests for AUDI snacks,

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<v Speaker 1>we've got a section on those which is separate but

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<v Speaker 1>really no matter what your nutritional requirements are. We've really

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<v Speaker 1>covered you and hence that's why there's such a density there.

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<v Speaker 1>There's sort of different snacks but different folk so you

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<v Speaker 1>can really link it to the nutritional goals that you have.

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<v Speaker 1>But we've really gone through all the mainstream supermarket products

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<v Speaker 1>in both the main section and the health food and

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<v Speaker 1>basically piqued the ones that we would recommend use and

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<v Speaker 1>buy ourselves.

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<v Speaker 2>Yeah, and the majority are in supermarkets such as Cole's,

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<v Speaker 2>wool Wors and IgA, but there are a couple that

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<v Speaker 2>we recommend online. Some of the smaller brands which are

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<v Speaker 2>wonderful just out available in the biggest supermarkets. So yes,

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<v Speaker 2>this is sort of a supermarket snacking guy, but it's

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<v Speaker 2>also got things available online. And as Susie mentioned, it's

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<v Speaker 2>got a separate section for Aldi as well. And it was

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<v Speaker 2>very traumatizing having to get the high quality photos from

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<v Speaker 2>Aldi just because they weren't that responsive. Although Aldi has

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<v Speaker 2>great snacks, we just couldn't get the nutritional labels and

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<v Speaker 2>the photos available for that. So that's all we'll say there,

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<v Speaker 2>but a couple more categories, so we've got the healthy

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<v Speaker 2>eating and the protein. Like Susie mentioned, we've also got

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<v Speaker 2>calorie controlled, We've got sweet snacks, savory snacks, We've got drinks.

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<v Speaker 2>We've got our gut friendly which is including some low

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<v Speaker 2>probotic probotic stuff gluten free which is fully appropriate for

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<v Speaker 2>City Act disease. We've got our active individuals high calcium,

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<v Speaker 2>which we know is so important as we get older.

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<v Speaker 2>We've got a plant based, a vegan section, and snacks

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<v Speaker 2>for our kids which are all Mea and Susie's twins,

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<v Speaker 2>Gus and Harry approved.

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<v Speaker 1>As well, and we've had a few questions. Three of

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<v Speaker 1>their recipes. Now, we did debate whether to include some

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<v Speaker 1>recipes for snacks things that we cook, and we decided

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<v Speaker 1>against it. One because this Snack Guy was already massive.

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<v Speaker 1>You know, it's one hundred and forty pages. It really

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<v Speaker 1>is a book. And last time when we released a

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<v Speaker 1>supermarket guide, which just has sold so many copies, we

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<v Speaker 1>had quite a few people who've actually printed it out,

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<v Speaker 1>went to office where it's printed it out, so they

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<v Speaker 1>had the physical book. We have found most people prefer

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<v Speaker 1>it as a PDF on their phone because it's easy

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<v Speaker 1>to scroll through at the supermarket. But when it came

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<v Speaker 1>to then adding baking as well and photographing those we've

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<v Speaker 1>decided against it, but what we will do is in

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<v Speaker 1>the new year, we've got it on our list to

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<v Speaker 1>do a snack cooking guide where you can make your

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<v Speaker 1>own Whereas this is purely similar to the supermarket shopping guide,

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<v Speaker 1>purely dedicated to snacks because everyone loves a snack so

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<v Speaker 1>very much and always wants to know a new and

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<v Speaker 1>exciting and tasty snack food. So it's retailing what have

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<v Speaker 1>we got it for twenty four ninety five twenty four

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<v Speaker 1>ninety nine on our website, The nutritioncouch dot com. Share

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<v Speaker 1>it with your friends. I'm sure it will be really

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<v Speaker 1>helpful when you're out shopping and want to know what

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<v Speaker 1>may fit where. It's got all the full nutritionals there

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<v Speaker 1>so you don't have to take your magnifying glass when

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<v Speaker 1>you go to the shop, and you know we've tried

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<v Speaker 1>where possible to choose good quality astray and products with

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<v Speaker 1>sort of minimal processing and clean ingredient lists which you

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<v Speaker 1>will absolutely see from the guide. So on top of that,

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<v Speaker 1>we also wanted to take an opportunity to ask LeeAnne

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<v Speaker 1>a little bit more about having her second baby, Matilda Tilly.

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<v Speaker 1>In the last month or so. As many of our

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<v Speaker 1>listeners will know, we sort of stopped recording quite a

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<v Speaker 1>while before Leean had the baby, and now she's sort

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<v Speaker 1>of five weeks into maternity leave. So I thought it

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<v Speaker 1>was a chance to ask her a little bit about

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<v Speaker 1>how it's going and where she's up to in the

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<v Speaker 1>recovery process, to give all the new mums out there

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<v Speaker 1>a little bit of motivation boost that it's not always easy,

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<v Speaker 1>particularly when you're the mom of two small children under two.

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<v Speaker 1>Isn't that right then?

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<v Speaker 2>Yeah? Two U two is no joke. But it's been

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<v Speaker 2>a while right so far, and we've loved every minute

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<v Speaker 2>of it.

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<v Speaker 1>So, yeah, are you going to give us any details?

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<v Speaker 1>So are you going to tell us how you're going

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<v Speaker 1>to fly some questions at me O soday? Give us

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<v Speaker 1>the exact date she's how many weeks old? What was

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<v Speaker 1>the date of the birth?

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<v Speaker 2>So she was born five am Friday morning, oh night labors,

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<v Speaker 2>but not only this time, so she was bang on

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<v Speaker 2>thirty nine weeks, went into labor thirty eight plus six

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<v Speaker 2>and then she was born at thirty nine weeks Friday morning,

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<v Speaker 2>twenty first of July. So she's four and a half

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<v Speaker 2>weeks at the moment.

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<v Speaker 1>And she was a bit smaller, wasn't she that She

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<v Speaker 1>was was.

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<v Speaker 2>Four point two kid, She was a big, big bub

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<v Speaker 2>and Tilly was three point three. So nine hundred grams

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<v Speaker 2>less like nearly a whole kilo lesson and oh my goodness,

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<v Speaker 2>that makes a significant difference. Like Mia pretty much started

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<v Speaker 2>out in like triple zero was with Tilly. I actually

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<v Speaker 2>had to go to the shops and buy new ball

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<v Speaker 2>sizes because I just didn't have any. Because we always

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<v Speaker 2>knew Mia would be big. She was always measuring big

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<v Speaker 2>on every scan we had with the OBI. But with Tilly,

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<v Speaker 2>the whole time, the OBI was like, she's very average,

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<v Speaker 2>she's very average. And I kept saying to David, I'll

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<v Speaker 2>see what I believe it. I reckon she's going to

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<v Speaker 2>be over four kilo. She'll be another big baby. And

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<v Speaker 2>we're quite shocked when she came out. We were both like, oh,

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<v Speaker 2>she's so much smaller.

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<v Speaker 1>Yeah, nice for your body. But we won't go into

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<v Speaker 1>those details. I'm sure you'll share the intimate birth story

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<v Speaker 1>on your own podcasts. They have more nutrition.

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<v Speaker 2>We'll keep this PG.

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<v Speaker 1>Yeah, but are you physically you're feeding her?

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<v Speaker 2>Yeah, So we're exclusively breastfeedding. She's doing really well. She's

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<v Speaker 2>taken to feeding very very well. And David and I

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<v Speaker 2>are heading down to Sydney for a bit of work

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<v Speaker 2>next week, so we've I've tried pumping a couple of

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<v Speaker 2>bottles and she's taken a bottle quite well as well,

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<v Speaker 2>So she's doing well. She's chunking up very nicely.

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<v Speaker 1>Because you're a good little cowardn't you. You've got plenty

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<v Speaker 1>of milk showing off to all the people like me

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<v Speaker 1>who didn't get any.

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<v Speaker 2>Yeah, I of anything. I probably have a bit of

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<v Speaker 2>an oversupply, so with some issues in the first week

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<v Speaker 2>or two with engorgement, but otherwise, yeah, we're doing.

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<v Speaker 1>Well and about just you know, our listeners are interested

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<v Speaker 1>in nutrition. You've already got I've seen on your social

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<v Speaker 1>bit of an exercise bike in the new house. What's

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<v Speaker 1>your kind of health routine at the moment in this

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<v Speaker 1>initial newborn phase.

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<v Speaker 2>Yeah, so I've got to check with my OBI booked

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<v Speaker 2>at seven weeks, and a physio appointment booked around that

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<v Speaker 2>seven week mark as well. So really what the physio

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<v Speaker 2>said to me hospital was just walking at a couple

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<v Speaker 2>of like more pelvic health exercises and strength you know,

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<v Speaker 2>stretches for the first sort of six to eight weeks.

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<v Speaker 2>So at the moment, I'm just doing a lot of

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<v Speaker 2>low intensity stuff. I'm still trying to do my pelvic

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<v Speaker 2>floor exercises, and I started for the first three weeks

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<v Speaker 2>with just small walks like I'm talking, you know, ten

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<v Speaker 2>to twenty minutes. In the last week or so, I

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<v Speaker 2>really increased them to about thirty minutes. And I've hired

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<v Speaker 2>an Assault bike offline. I had quite a lot of

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<v Speaker 2>questions about where I hired that. I looked online and

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<v Speaker 2>they're actually quite expensive, so I actually went onto Facebook

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<v Speaker 2>Marketplace and they were a lot more affordable with some

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<v Speaker 2>local gyms and pets in the area. Like I picked

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<v Speaker 2>up my Assault bike for twenty five dollars a week,

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<v Speaker 2>which I think is really reasonable. When the guy dropped

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<v Speaker 2>it off for an extra thirty dollars and he said

0:10:25.480 --> 0:10:27.760
<v Speaker 2>he'd pick it up as well, So really really affordable.

0:10:28.240 --> 0:10:29.880
<v Speaker 2>And my physio was very happy for me to do

0:10:29.880 --> 0:10:32.520
<v Speaker 2>that because it's very low intensity and low impact. Honestly,

0:10:32.559 --> 0:10:34.840
<v Speaker 2>I do ten minutes on the Assault Bite and I'm wracked.

0:10:34.920 --> 0:10:36.880
<v Speaker 2>I do a minute on and a minute off, so

0:10:37.080 --> 0:10:39.800
<v Speaker 2>five minutes in total. You don't think that that sounds

0:10:39.840 --> 0:10:42.440
<v Speaker 2>a lot, but these assault bikes, or they're also called

0:10:42.480 --> 0:10:44.800
<v Speaker 2>air bikes, work your entire bodies. So you do your

0:10:44.880 --> 0:10:47.440
<v Speaker 2>arms and your legs and it just gases you like

0:10:47.520 --> 0:10:50.360
<v Speaker 2>it's Yeah, it's such a good workout, and it's something

0:10:50.400 --> 0:10:52.120
<v Speaker 2>that I can fit in when the kids are napping

0:10:52.200 --> 0:10:54.160
<v Speaker 2>or if everybody got sort of ten to fifteen minutes.

0:10:54.200 --> 0:10:57.079
<v Speaker 2>It's an awesome way just to build up that cardiovascular

0:10:57.120 --> 0:10:59.400
<v Speaker 2>fitness again as well. So not doing any weights at

0:10:59.400 --> 0:11:02.000
<v Speaker 2>the moment, wait till I'm clear around that seven eight

0:11:02.040 --> 0:11:04.240
<v Speaker 2>week month, and then I think around week eight to ten,

0:11:04.280 --> 0:11:06.679
<v Speaker 2>I'll sort of slowly ease back into the gym.

0:11:06.600 --> 0:11:08.560
<v Speaker 1>Because that needs to happen. Doesn't end because you've got

0:11:08.600 --> 0:11:10.320
<v Speaker 1>a photo shoot coming up? Is that correct?

0:11:10.360 --> 0:11:12.079
<v Speaker 2>I do, Susi, and I booked a photo shoot in

0:11:12.080 --> 0:11:13.360
<v Speaker 2>it for the end of the year, or not even

0:11:13.400 --> 0:11:14.880
<v Speaker 2>the end of the year, a couple of months. I

0:11:14.920 --> 0:11:18.000
<v Speaker 2>mean it's like nearly September. So yeah, I've got about

0:11:18.120 --> 0:11:21.800
<v Speaker 2>ten kilos of babyweight to lose, so it will be interesting.

0:11:21.800 --> 0:11:23.559
<v Speaker 2>We've got to practice. Oh, I've got to practice what

0:11:23.600 --> 0:11:24.160
<v Speaker 2>I preached, and.

0:11:24.600 --> 0:11:26.360
<v Speaker 1>We're both in a bit of trouble. So yes, we

0:11:26.400 --> 0:11:28.200
<v Speaker 1>are very focused and I'm sure that will bring some

0:11:28.240 --> 0:11:30.760
<v Speaker 1>great anecdotes to share with our listeners about we all

0:11:30.800 --> 0:11:33.480
<v Speaker 1>have to go through this pain to keep our bodies

0:11:33.520 --> 0:11:36.360
<v Speaker 1>in good nick as we move through the life stages.

0:11:36.600 --> 0:11:38.400
<v Speaker 1>But just the final question in the end, some of

0:11:38.440 --> 0:11:40.439
<v Speaker 1>our listeners may be interested to show how you could

0:11:40.480 --> 0:11:43.400
<v Speaker 1>possibly be fitting in exercise with a new board and

0:11:43.440 --> 0:11:46.840
<v Speaker 1>a child unto two, would you have a nanny on board?

0:11:47.120 --> 0:11:50.800
<v Speaker 2>Having David as wonderful, Susie has lovingly named him the Maddy,

0:11:51.400 --> 0:11:53.640
<v Speaker 2>He's got some good time off work because I'll be

0:11:53.640 --> 0:11:56.600
<v Speaker 2>heading back to work kind of next week actually, so

0:11:56.640 --> 0:11:59.319
<v Speaker 2>I had about five six weeks of what you would

0:11:59.360 --> 0:12:01.079
<v Speaker 2>like to call me turning to leave, even though I

0:12:01.120 --> 0:12:02.760
<v Speaker 2>did do a little bit of work in that time.

0:12:02.800 --> 0:12:05.000
<v Speaker 2>And David's got some great leave. He's built up some

0:12:05.000 --> 0:12:07.080
<v Speaker 2>long service leave and some annual leave from his work,

0:12:07.160 --> 0:12:09.320
<v Speaker 2>so he'll be home to help with the kids as well.

0:12:09.360 --> 0:12:11.120
<v Speaker 2>But even with the two of us, two want to

0:12:11.160 --> 0:12:13.120
<v Speaker 2>do is no joke. Because we've got the new house,

0:12:13.200 --> 0:12:15.800
<v Speaker 2>the builders are still here. We're trying to unpack everything,

0:12:15.960 --> 0:12:17.839
<v Speaker 2>you know. We bought a lot of new things as well,

0:12:17.880 --> 0:12:19.720
<v Speaker 2>for the house. There's a lot of furniture to build.

0:12:20.160 --> 0:12:21.560
<v Speaker 2>It's still kind of a bit of a work site,

0:12:21.559 --> 0:12:23.320
<v Speaker 2>so we've got to keep our eyes on mere because

0:12:23.320 --> 0:12:27.160
<v Speaker 2>there's like you know, just different bits of materials lying around.

0:12:27.280 --> 0:12:29.600
<v Speaker 2>So it's been a while ride. The last month it's

0:12:29.600 --> 0:12:33.199
<v Speaker 2>been absolutely crazy, but yeah, we're hoping things settle down

0:12:33.240 --> 0:12:35.439
<v Speaker 2>a little bit in the next couple of months.

0:12:35.880 --> 0:12:37.520
<v Speaker 1>A big shout out to that Manny because he's pretty

0:12:37.520 --> 0:12:39.439
<v Speaker 1>good at helping us with the Nutrition Couch as well.

0:12:39.440 --> 0:12:41.240
<v Speaker 1>And thanks David to for getting that snack ried up.

0:12:41.280 --> 0:12:43.760
<v Speaker 1>We've got some more jobs for you. Don't worry well, Leanne.

0:12:43.800 --> 0:12:46.960
<v Speaker 1>Congratulations from everyone. We're so thrilled to see your journey

0:12:47.000 --> 0:12:48.920
<v Speaker 1>with the babies, and I think it's such great insight

0:12:49.000 --> 0:12:52.640
<v Speaker 1>because you're constantly sharing how you exercise, eat, feed the kids,

0:12:52.679 --> 0:12:55.800
<v Speaker 1>and you know, it's nice to see health practitioners actually

0:12:55.880 --> 0:12:58.920
<v Speaker 1>walking the walk, not just talking it. So we look

0:12:58.920 --> 0:13:01.240
<v Speaker 1>forward to seeing this pair ranting journey with you. So

0:13:01.840 --> 0:13:04.080
<v Speaker 1>on that note, if you are a snacker, you simply

0:13:04.120 --> 0:13:06.400
<v Speaker 1>must go to the Nutrition Couch dot com and get

0:13:06.400 --> 0:13:08.719
<v Speaker 1>yourself a copy of our brand new Snack Guide. It's

0:13:08.760 --> 0:13:11.080
<v Speaker 1>got everything you could ever possibly want to know about

0:13:11.120 --> 0:13:13.920
<v Speaker 1>snacking as well as our best recommendations, and we will

0:13:13.920 --> 0:13:16.800
<v Speaker 1>see you for our regular episode drops every Wednesday and Sunday.

0:13:17.080 --> 0:13:18.720
<v Speaker 2>Thanks for listening, Thanks for listening.