Speaker 1: Do you love to snack? Or should I say do
Speaker 1: you live for snacking? Certainly, whenever we post something relating
Speaker 1: to snack food, it goes crazy online. So we know
Speaker 1: that whether or not we should be snacking, you all
Speaker 1: love to hear about it, so we are hearing you
Speaker 1: and we have now finally released The Nutrition Couch's Guide
Speaker 1: to Snacking. So on today's bonus episode, we're going to
Speaker 1: tell you all about the latest product on our website
Speaker 1: and why you need a copy of the Nutrition Couch
Speaker 1: Snack Guide in your life.
Speaker 2: Hi, I'm Susyburrel and I'm Leon Wood, and.
Speaker 1: Each week we bring you The Nutrition Couch, the bye
Speaker 1: weekly podcast that talks about everything you need to know
Speaker 1: in the world of nutrition solelyat we have had some
Speaker 1: great success releasing products to our audience because we know
Speaker 1: everyone loves to talk about food and nutrition, and in particular,
Speaker 1: a lot of us shop in supermarkets and we love
Speaker 1: to know the nitty gritty of supermarket foods because, let's
Speaker 1: be honest, who has got time to be searching through
Speaker 1: the snack aisle looking at the labels. There are so
Speaker 1: many individual differences in products, so it doesn't surprise me
Speaker 1: that there's an interest in that, but I think we
Speaker 1: should first start off by saying that Leanne and I
Speaker 1: are certainly not fans of packaged foods over fresh food.
Speaker 1: And if I'm completely honest with you to the listeners,
Speaker 1: I don't snack a lot. I don't buy a lot
Speaker 1: of packaged snack food. I buy yogurts for my boys
Speaker 1: at school, cheese and crackers. But really I'm not very big.
Speaker 1: You know, I'm in my mid forties. I don't need
Speaker 1: to eat a whole lot, and I certainly don't need
Speaker 1: to eat a lot of snack food. So this is
Speaker 1: more providing our listeners with recommendations should you be particularly
Speaker 1: active and needs to snack, or occasionally you need a bar,
Speaker 1: or you want to put an entertaining platter out, or
Speaker 1: you're buying snacks for the kids lunchboxes. But we want
Speaker 1: to be really clear. We're not saying it's better than
Speaker 1: a piece of fruit or a plain unprocessed snack. We're
Speaker 1: simply going through the many hundreds, if not thousands, of
Speaker 1: snack foods at the supermarket and trying to give our
Speaker 1: listeners a solid guide and what may tick the boxes
Speaker 1: anutritionally for their needs.
Speaker 2: Absolutely, and we're so excited to bring this guide to
Speaker 2: the market and as far as we're aware, there's no
Speaker 2: other guide like this. You know, We've got two of
Speaker 2: Australia's well known dieticians providing our best input on all
Speaker 2: our favorite snacks and to see the guys one hundred
Speaker 2: and thirty pages, like, we kind of overdid it, but
Speaker 2: we love it, don't we.
Speaker 1: I Mean we thought we did be up.
Speaker 2: Months ago, but we just kept writing and writing and writing.
Speaker 2: The first twenty pages is actually just all about sacks,
Speaker 2: Like we're talking about like, what is the snack? What
Speaker 2: are the signs that you need to snack one of
Speaker 2: the lowest calorie snacks. What if I'm someone that is
Speaker 2: like a mindless munchha. Do I need to snack before
Speaker 2: or after exercise? What are the best snacks to have
Speaker 2: pre and post workout? What if I want to snack
Speaker 2: after dinner? What are the appropriate snacks? What times of
Speaker 2: the day should I be stacking. The first twenty pages
Speaker 2: is educational content about snacking, and then the other ninety
Speaker 2: plus pages of the guide are all of our favorite
Speaker 2: super market snacks. So it is jam packed full of
Speaker 2: knowledge and we're super excited to bring it to you guys,
Speaker 2: and what we.
Speaker 1: Really tried to do is break it down into category,
Speaker 1: because certainly, when we're talking about snacks, there's different requirements
Speaker 1: to different people. You know, if you're twenty trying to
Speaker 1: gain muscle mass going to the gym each day, you
Speaker 1: may need to snap two or three times a day,
Speaker 1: and the type of snack you're going to need is
Speaker 1: very different from a postmetapausal female in her sixties who
Speaker 1: is really just looking for a psychological top up at
Speaker 1: four or five PM. So we sort of debated about
Speaker 1: whether to categorize them in time of day, but we
Speaker 1: settled on breaking it down into nutritional category. So we've
Speaker 1: got healthy eating, we've got protein based snacks for people
Speaker 1: who are more active. We've got calorie control for people
Speaker 1: who perhaps want to snack but don't need as many calories.
Speaker 1: We've got kids section Gluten free low fodmap. We've got
Speaker 1: a whole section on AUDI which was very challenging and
Speaker 1: we're very traumatized, so we can't talk too much about it,
Speaker 1: but we have as because your requests for AUDI snacks,
Speaker 1: we've got a section on those which is separate but
Speaker 1: really no matter what your nutritional requirements are. We've really
Speaker 1: covered you and hence that's why there's such a density there.
Speaker 1: There's sort of different snacks but different folk so you
Speaker 1: can really link it to the nutritional goals that you have.
Speaker 1: But we've really gone through all the mainstream supermarket products
Speaker 1: in both the main section and the health food and
Speaker 1: basically piqued the ones that we would recommend use and
Speaker 1: buy ourselves.
Speaker 2: Yeah, and the majority are in supermarkets such as Cole's,
Speaker 2: wool Wors and IgA, but there are a couple that
Speaker 2: we recommend online. Some of the smaller brands which are
Speaker 2: wonderful just out available in the biggest supermarkets. So yes,
Speaker 2: this is sort of a supermarket snacking guy, but it's
Speaker 2: also got things available online. And as Susie mentioned, it's
Speaker 2: got a separate section for Aldi as well. And it was
Speaker 2: very traumatizing having to get the high quality photos from
Speaker 2: Aldi just because they weren't that responsive. Although Aldi has
Speaker 2: great snacks, we just couldn't get the nutritional labels and
Speaker 2: the photos available for that. So that's all we'll say there,
Speaker 2: but a couple more categories, so we've got the healthy
Speaker 2: eating and the protein. Like Susie mentioned, we've also got
Speaker 2: calorie controlled, We've got sweet snacks, savory snacks, We've got drinks.
Speaker 2: We've got our gut friendly which is including some low
Speaker 2: probotic probotic stuff gluten free which is fully appropriate for
Speaker 2: City Act disease. We've got our active individuals high calcium,
Speaker 2: which we know is so important as we get older.
Speaker 2: We've got a plant based, a vegan section, and snacks
Speaker 2: for our kids which are all Mea and Susie's twins,
Speaker 2: Gus and Harry approved.
Speaker 1: As well, and we've had a few questions. Three of
Speaker 1: their recipes. Now, we did debate whether to include some
Speaker 1: recipes for snacks things that we cook, and we decided
Speaker 1: against it. One because this Snack Guy was already massive.
Speaker 1: You know, it's one hundred and forty pages. It really
Speaker 1: is a book. And last time when we released a
Speaker 1: supermarket guide, which just has sold so many copies, we
Speaker 1: had quite a few people who've actually printed it out,
Speaker 1: went to office where it's printed it out, so they
Speaker 1: had the physical book. We have found most people prefer
Speaker 1: it as a PDF on their phone because it's easy
Speaker 1: to scroll through at the supermarket. But when it came
Speaker 1: to then adding baking as well and photographing those we've
Speaker 1: decided against it, but what we will do is in
Speaker 1: the new year, we've got it on our list to
Speaker 1: do a snack cooking guide where you can make your
Speaker 1: own Whereas this is purely similar to the supermarket shopping guide,
Speaker 1: purely dedicated to snacks because everyone loves a snack so
Speaker 1: very much and always wants to know a new and
Speaker 1: exciting and tasty snack food. So it's retailing what have
Speaker 1: we got it for twenty four ninety five twenty four
Speaker 1: ninety nine on our website, The nutritioncouch dot com. Share
Speaker 1: it with your friends. I'm sure it will be really
Speaker 1: helpful when you're out shopping and want to know what
Speaker 1: may fit where. It's got all the full nutritionals there
Speaker 1: so you don't have to take your magnifying glass when
Speaker 1: you go to the shop, and you know we've tried
Speaker 1: where possible to choose good quality astray and products with
Speaker 1: sort of minimal processing and clean ingredient lists which you
Speaker 1: will absolutely see from the guide. So on top of that,
Speaker 1: we also wanted to take an opportunity to ask LeeAnne
Speaker 1: a little bit more about having her second baby, Matilda Tilly.
Speaker 1: In the last month or so. As many of our
Speaker 1: listeners will know, we sort of stopped recording quite a
Speaker 1: while before Leean had the baby, and now she's sort
Speaker 1: of five weeks into maternity leave. So I thought it
Speaker 1: was a chance to ask her a little bit about
Speaker 1: how it's going and where she's up to in the
Speaker 1: recovery process, to give all the new mums out there
Speaker 1: a little bit of motivation boost that it's not always easy,
Speaker 1: particularly when you're the mom of two small children under two.
Speaker 1: Isn't that right then?
Speaker 2: Yeah? Two U two is no joke. But it's been
Speaker 2: a while right so far, and we've loved every minute
Speaker 2: of it.
Speaker 1: So, yeah, are you going to give us any details?
Speaker 1: So are you going to tell us how you're going
Speaker 1: to fly some questions at me O soday? Give us
Speaker 1: the exact date she's how many weeks old? What was
Speaker 1: the date of the birth?
Speaker 2: So she was born five am Friday morning, oh night labors,
Speaker 2: but not only this time, so she was bang on
Speaker 2: thirty nine weeks, went into labor thirty eight plus six
Speaker 2: and then she was born at thirty nine weeks Friday morning,
Speaker 2: twenty first of July. So she's four and a half
Speaker 2: weeks at the moment.
Speaker 1: And she was a bit smaller, wasn't she that She
Speaker 1: was was.
Speaker 2: Four point two kid, She was a big, big bub
Speaker 2: and Tilly was three point three. So nine hundred grams
Speaker 2: less like nearly a whole kilo lesson and oh my goodness,
Speaker 2: that makes a significant difference. Like Mia pretty much started
Speaker 2: out in like triple zero was with Tilly. I actually
Speaker 2: had to go to the shops and buy new ball
Speaker 2: sizes because I just didn't have any. Because we always
Speaker 2: knew Mia would be big. She was always measuring big
Speaker 2: on every scan we had with the OBI. But with Tilly,
Speaker 2: the whole time, the OBI was like, she's very average,
Speaker 2: she's very average. And I kept saying to David, I'll
Speaker 2: see what I believe it. I reckon she's going to
Speaker 2: be over four kilo. She'll be another big baby. And
Speaker 2: we're quite shocked when she came out. We were both like, oh,
Speaker 2: she's so much smaller.
Speaker 1: Yeah, nice for your body. But we won't go into
Speaker 1: those details. I'm sure you'll share the intimate birth story
Speaker 1: on your own podcasts. They have more nutrition.
Speaker 2: We'll keep this PG.
Speaker 1: Yeah, but are you physically you're feeding her?
Speaker 2: Yeah, So we're exclusively breastfeedding. She's doing really well. She's
Speaker 2: taken to feeding very very well. And David and I
Speaker 2: are heading down to Sydney for a bit of work
Speaker 2: next week, so we've I've tried pumping a couple of
Speaker 2: bottles and she's taken a bottle quite well as well,
Speaker 2: So she's doing well. She's chunking up very nicely.
Speaker 1: Because you're a good little cowardn't you. You've got plenty
Speaker 1: of milk showing off to all the people like me
Speaker 1: who didn't get any.
Speaker 2: Yeah, I of anything. I probably have a bit of
Speaker 2: an oversupply, so with some issues in the first week
Speaker 2: or two with engorgement, but otherwise, yeah, we're doing.
Speaker 1: Well and about just you know, our listeners are interested
Speaker 1: in nutrition. You've already got I've seen on your social
Speaker 1: bit of an exercise bike in the new house. What's
Speaker 1: your kind of health routine at the moment in this
Speaker 1: initial newborn phase.
Speaker 2: Yeah, so I've got to check with my OBI booked
Speaker 2: at seven weeks, and a physio appointment booked around that
Speaker 2: seven week mark as well. So really what the physio
Speaker 2: said to me hospital was just walking at a couple
Speaker 2: of like more pelvic health exercises and strength you know,
Speaker 2: stretches for the first sort of six to eight weeks.
Speaker 2: So at the moment, I'm just doing a lot of
Speaker 2: low intensity stuff. I'm still trying to do my pelvic
Speaker 2: floor exercises, and I started for the first three weeks
Speaker 2: with just small walks like I'm talking, you know, ten
Speaker 2: to twenty minutes. In the last week or so, I
Speaker 2: really increased them to about thirty minutes. And I've hired
Speaker 2: an Assault bike offline. I had quite a lot of
Speaker 2: questions about where I hired that. I looked online and
Speaker 2: they're actually quite expensive, so I actually went onto Facebook
Speaker 2: Marketplace and they were a lot more affordable with some
Speaker 2: local gyms and pets in the area. Like I picked
Speaker 2: up my Assault bike for twenty five dollars a week,
Speaker 2: which I think is really reasonable. When the guy dropped
Speaker 2: it off for an extra thirty dollars and he said
Speaker 2: he'd pick it up as well, So really really affordable.
Speaker 2: And my physio was very happy for me to do
Speaker 2: that because it's very low intensity and low impact. Honestly,
Speaker 2: I do ten minutes on the Assault Bite and I'm wracked.
Speaker 2: I do a minute on and a minute off, so
Speaker 2: five minutes in total. You don't think that that sounds
Speaker 2: a lot, but these assault bikes, or they're also called
Speaker 2: air bikes, work your entire bodies. So you do your
Speaker 2: arms and your legs and it just gases you like
Speaker 2: it's Yeah, it's such a good workout, and it's something
Speaker 2: that I can fit in when the kids are napping
Speaker 2: or if everybody got sort of ten to fifteen minutes.
Speaker 2: It's an awesome way just to build up that cardiovascular
Speaker 2: fitness again as well. So not doing any weights at
Speaker 2: the moment, wait till I'm clear around that seven eight
Speaker 2: week month, and then I think around week eight to ten,
Speaker 2: I'll sort of slowly ease back into the gym.
Speaker 1: Because that needs to happen. Doesn't end because you've got
Speaker 1: a photo shoot coming up? Is that correct?
Speaker 2: I do, Susi, and I booked a photo shoot in
Speaker 2: it for the end of the year, or not even
Speaker 2: the end of the year, a couple of months. I
Speaker 2: mean it's like nearly September. So yeah, I've got about
Speaker 2: ten kilos of babyweight to lose, so it will be interesting.
Speaker 2: We've got to practice. Oh, I've got to practice what
Speaker 2: I preached, and.
Speaker 1: We're both in a bit of trouble. So yes, we
Speaker 1: are very focused and I'm sure that will bring some
Speaker 1: great anecdotes to share with our listeners about we all
Speaker 1: have to go through this pain to keep our bodies
Speaker 1: in good nick as we move through the life stages.
Speaker 1: But just the final question in the end, some of
Speaker 1: our listeners may be interested to show how you could
Speaker 1: possibly be fitting in exercise with a new board and
Speaker 1: a child unto two, would you have a nanny on board?
Speaker 2: Having David as wonderful, Susie has lovingly named him the Maddy,
Speaker 2: He's got some good time off work because I'll be
Speaker 2: heading back to work kind of next week actually, so
Speaker 2: I had about five six weeks of what you would
Speaker 2: like to call me turning to leave, even though I
Speaker 2: did do a little bit of work in that time.
Speaker 2: And David's got some great leave. He's built up some
Speaker 2: long service leave and some annual leave from his work,
Speaker 2: so he'll be home to help with the kids as well.
Speaker 2: But even with the two of us, two want to
Speaker 2: do is no joke. Because we've got the new house,
Speaker 2: the builders are still here. We're trying to unpack everything,
Speaker 2: you know. We bought a lot of new things as well,
Speaker 2: for the house. There's a lot of furniture to build.
Speaker 2: It's still kind of a bit of a work site,
Speaker 2: so we've got to keep our eyes on mere because
Speaker 2: there's like you know, just different bits of materials lying around.
Speaker 2: So it's been a while ride. The last month it's
Speaker 2: been absolutely crazy, but yeah, we're hoping things settle down
Speaker 2: a little bit in the next couple of months.
Speaker 1: A big shout out to that Manny because he's pretty
Speaker 1: good at helping us with the Nutrition Couch as well.
Speaker 1: And thanks David to for getting that snack ried up.
Speaker 1: We've got some more jobs for you. Don't worry well, Leanne.
Speaker 1: Congratulations from everyone. We're so thrilled to see your journey
Speaker 1: with the babies, and I think it's such great insight
Speaker 1: because you're constantly sharing how you exercise, eat, feed the kids,
Speaker 1: and you know, it's nice to see health practitioners actually
Speaker 1: walking the walk, not just talking it. So we look
Speaker 1: forward to seeing this pair ranting journey with you. So
Speaker 1: on that note, if you are a snacker, you simply
Speaker 1: must go to the Nutrition Couch dot com and get
Speaker 1: yourself a copy of our brand new Snack Guide. It's
Speaker 1: got everything you could ever possibly want to know about
Speaker 1: snacking as well as our best recommendations, and we will
Speaker 1: see you for our regular episode drops every Wednesday and Sunday.
Speaker 2: Thanks for listening, Thanks for listening.