1 00:00:00,680 --> 00:00:03,320 Speaker 1: Do you get enough cardio winter? Is it too cold, 2 00:00:03,520 --> 00:00:07,880 Speaker 1: too wet, too hard to actually work out in winter? Well, 3 00:00:07,920 --> 00:00:09,280 Speaker 1: it is for a lot of our clients. So on 4 00:00:09,360 --> 00:00:12,520 Speaker 1: Today's Midweek a motivational episode of The Nutrition Couch, but 5 00:00:12,600 --> 00:00:15,800 Speaker 1: Susie and I discussed the pros and cons of winter cardio, 6 00:00:16,200 --> 00:00:18,520 Speaker 1: and we discuss if you're using your job and your 7 00:00:18,520 --> 00:00:21,279 Speaker 1: family as an excuse to sit down a whole lot 8 00:00:21,320 --> 00:00:23,759 Speaker 1: more in winter. Hi, I'm Leanne. 9 00:00:23,480 --> 00:00:25,840 Speaker 2: Wood and I'm Cusi Burrow and every. 10 00:00:25,600 --> 00:00:28,040 Speaker 1: Week we bring you The Nutrition Couch, the bi weekly 11 00:00:28,080 --> 00:00:30,440 Speaker 1: podcast that gives you up to date on everything that 12 00:00:30,480 --> 00:00:32,800 Speaker 1: you need to know in the world of nutrition, as 13 00:00:32,840 --> 00:00:36,279 Speaker 1: well as the downside of winter cardio. Susi shares her 14 00:00:36,320 --> 00:00:39,920 Speaker 1: favorite supermarket cheese and our weekly recipe for winter is 15 00:00:39,960 --> 00:00:43,600 Speaker 1: a warming, savory breakfast option. But to kick us off, Susie, 16 00:00:43,640 --> 00:00:46,760 Speaker 1: we love to chat real life client case studies, and 17 00:00:46,800 --> 00:00:48,520 Speaker 1: in the past week you and I have both given 18 00:00:48,520 --> 00:00:50,040 Speaker 1: our clients it wud have a kick up the tush 19 00:00:50,360 --> 00:00:52,840 Speaker 1: in terms of winter cardio, because I feel like lately 20 00:00:52,960 --> 00:00:55,360 Speaker 1: it's been cold, it's been rainy, it's been very dark, 21 00:00:55,680 --> 00:00:57,920 Speaker 1: and I'm not gonna lie. It's hard to get up 22 00:00:57,960 --> 00:01:00,319 Speaker 1: what it's pitch black outside at five am or when 23 00:01:00,320 --> 00:01:02,480 Speaker 1: you finish work at six pm and actually go for 24 00:01:02,520 --> 00:01:04,399 Speaker 1: a little bit of a walk. But for the modern 25 00:01:04,480 --> 00:01:07,679 Speaker 1: average Australium who has a desk job, we are simply 26 00:01:07,720 --> 00:01:10,360 Speaker 1: not moving enough. And so if the goal is fat loss, 27 00:01:10,480 --> 00:01:12,240 Speaker 1: we have to move a little bit more. So I 28 00:01:12,280 --> 00:01:13,680 Speaker 1: sort of read the Ride Act to a couple of 29 00:01:13,720 --> 00:01:15,720 Speaker 1: my clients this week and I said, all right, if 30 00:01:15,720 --> 00:01:17,199 Speaker 1: you're not going to go out, if it's too cold, 31 00:01:17,280 --> 00:01:19,280 Speaker 1: if it's too hard, if it's raining, if you're too 32 00:01:19,319 --> 00:01:21,640 Speaker 1: tired after work, we've got to do something. So I 33 00:01:21,680 --> 00:01:25,240 Speaker 1: made two of my clients susy rent pieces of exercise equipment. 34 00:01:25,240 --> 00:01:26,880 Speaker 1: So one of them rented a treadmill and the other 35 00:01:26,959 --> 00:01:29,160 Speaker 1: one's got bad knees, and she rented an exercise bike 36 00:01:29,200 --> 00:01:31,839 Speaker 1: because that's what her visio recommended, was a good piece 37 00:01:31,840 --> 00:01:34,759 Speaker 1: of cardio equipment for her. And they're actually really cost effective. 38 00:01:34,800 --> 00:01:36,880 Speaker 1: Like I want to say, one of my clients picked 39 00:01:36,880 --> 00:01:39,360 Speaker 1: it up for like thirty dollars a month or something. 40 00:01:39,360 --> 00:01:41,040 Speaker 1: They came to a house, they set it up. They said, 41 00:01:41,120 --> 00:01:42,679 Speaker 1: let us know when you want this description to end 42 00:01:42,720 --> 00:01:44,160 Speaker 1: and we'll come pick it up. So she's not going 43 00:01:44,200 --> 00:01:46,240 Speaker 1: to use it forever. It's really just in these middle 44 00:01:46,319 --> 00:01:49,120 Speaker 1: winter period months where it is stark outside, it is 45 00:01:49,160 --> 00:01:51,480 Speaker 1: cold outside, it has been rating a little bit lately, 46 00:01:51,680 --> 00:01:53,560 Speaker 1: and the last thing she wants to do after finishing 47 00:01:53,600 --> 00:01:55,240 Speaker 1: work or getting up at five am in the morning 48 00:01:55,280 --> 00:01:57,640 Speaker 1: is actually head out for some cardio because it's too cold. 49 00:01:57,920 --> 00:02:00,200 Speaker 1: So we got it to rent a treadmill, and I 50 00:02:00,240 --> 00:02:02,640 Speaker 1: must say she smashed it. Every single day last week. 51 00:02:02,800 --> 00:02:04,960 Speaker 1: She was able to walk for at least fifteen minutes, 52 00:02:05,000 --> 00:02:07,640 Speaker 1: if not forty forty five minutes spread throughout the day, 53 00:02:07,680 --> 00:02:09,280 Speaker 1: so she might have done ten fifteen minutes in the 54 00:02:09,320 --> 00:02:11,519 Speaker 1: morning and then another sort of like twenty minutes after 55 00:02:11,560 --> 00:02:13,360 Speaker 1: she put the kids to bed. So I think a 56 00:02:13,360 --> 00:02:15,880 Speaker 1: lot of us are using winter as a little bit 57 00:02:15,919 --> 00:02:18,760 Speaker 1: of an excuse not to move as much. But we 58 00:02:18,840 --> 00:02:20,880 Speaker 1: know when the goal is fat loss, or even when 59 00:02:20,880 --> 00:02:23,480 Speaker 1: it's not, when the goal is just health. Really we 60 00:02:23,520 --> 00:02:25,200 Speaker 1: need to move a little bit more because we sit 61 00:02:25,280 --> 00:02:28,080 Speaker 1: down far too much. And I remember reading an article 62 00:02:28,600 --> 00:02:31,560 Speaker 1: probably years ago now, and it was basically saying sitting 63 00:02:31,639 --> 00:02:34,680 Speaker 1: is the new smoking, like the public health epidemic, that 64 00:02:34,720 --> 00:02:37,560 Speaker 1: we're just not moving enough. So I think it's really important. 65 00:02:37,639 --> 00:02:39,680 Speaker 1: It's beautiful in summer, we get up, we go for 66 00:02:39,680 --> 00:02:42,360 Speaker 1: an early morning walk, it's lovely. But in winter it 67 00:02:42,400 --> 00:02:45,840 Speaker 1: is one hundred times harder. So perhaps consider actually renting 68 00:02:45,880 --> 00:02:48,160 Speaker 1: a piece of cardio equipment like a treadmill or like 69 00:02:48,200 --> 00:02:50,959 Speaker 1: an exercise bike, because it can really really be helpful 70 00:02:50,960 --> 00:02:53,280 Speaker 1: if you're not someone that wants to brave the how 71 00:02:53,320 --> 00:02:55,800 Speaker 1: many sub zero degrees it is in your country or 72 00:02:55,880 --> 00:02:58,200 Speaker 1: you know, between zero and ten degrees in parts of 73 00:02:58,200 --> 00:03:00,600 Speaker 1: Australia in the morning to actually get up and your cardio. 74 00:03:00,919 --> 00:03:03,040 Speaker 3: Yeah, and I think it is getting closer to spring, 75 00:03:03,200 --> 00:03:06,880 Speaker 3: so this issue will resolve. So that's one thing, but 76 00:03:07,000 --> 00:03:09,280 Speaker 3: it is something that comes up constantly for me as 77 00:03:09,320 --> 00:03:14,240 Speaker 3: well that clients who are perhaps working at home a 78 00:03:14,240 --> 00:03:16,600 Speaker 3: lot more, you know that you're losing that two three 79 00:03:16,639 --> 00:03:21,079 Speaker 3: thousand incidental amount of steps. And I'll have many clients 80 00:03:21,120 --> 00:03:22,520 Speaker 3: wholl come and say, oh, but I'm going to the 81 00:03:22,560 --> 00:03:25,440 Speaker 3: gym and I've got pilates, but when we check the steps, 82 00:03:25,520 --> 00:03:29,000 Speaker 3: it's far far less than ten thousand. And in my experience, 83 00:03:29,000 --> 00:03:31,119 Speaker 3: if people are doing less than eight ten thousand a day, 84 00:03:31,639 --> 00:03:35,000 Speaker 3: you just won't lose, let alone maintain because bodies are 85 00:03:35,080 --> 00:03:37,040 Speaker 3: meant to move. There has to be a certain level 86 00:03:37,040 --> 00:03:40,400 Speaker 3: of acceptance around it. And I do find a tendency 87 00:03:40,440 --> 00:03:43,280 Speaker 3: to use work as an excuse. You know, I'll have 88 00:03:43,440 --> 00:03:47,120 Speaker 3: many clients say it's end a financial year, I'm really 89 00:03:47,200 --> 00:03:49,920 Speaker 3: under the stack. I'm working over time, and you know, 90 00:03:49,960 --> 00:03:53,280 Speaker 3: without being too challenging, because obviously people have to have 91 00:03:53,320 --> 00:03:56,480 Speaker 3: a job and maintain that, but I will also say that, 92 00:03:56,720 --> 00:03:59,560 Speaker 3: you know, if you start to question some of those beliefs, 93 00:04:00,040 --> 00:04:01,600 Speaker 3: you know, how many hours do you get paid for 94 00:04:01,720 --> 00:04:04,520 Speaker 3: each day? Are you taking a lunch break? You know 95 00:04:04,600 --> 00:04:06,720 Speaker 3: that can be twenty forty minutes. That can all be 96 00:04:06,800 --> 00:04:08,600 Speaker 3: all that you need. If someone's sitting down at eight 97 00:04:08,600 --> 00:04:10,480 Speaker 3: o'clock and still at the desk at five or six, 98 00:04:10,800 --> 00:04:13,520 Speaker 3: they're working far longer, And I would argue does the 99 00:04:13,560 --> 00:04:16,000 Speaker 3: office know or is it you actually using work as 100 00:04:16,000 --> 00:04:18,480 Speaker 3: an excuse? And whilst there may be times where you 101 00:04:18,480 --> 00:04:20,120 Speaker 3: have a day or two a week which are under 102 00:04:20,120 --> 00:04:22,520 Speaker 3: the pump and you can't move, that still leaves five. 103 00:04:23,000 --> 00:04:25,200 Speaker 3: So it's about starting where you can and building and 104 00:04:25,200 --> 00:04:27,880 Speaker 3: saying right, well, without an excuse, every weekend, I'm going 105 00:04:27,920 --> 00:04:29,760 Speaker 3: to move, and then two or three days a week 106 00:04:29,800 --> 00:04:32,360 Speaker 3: I will make sure I prioritize that movement through the day. 107 00:04:32,760 --> 00:04:35,479 Speaker 3: I love the treadmill option. I've had great success with 108 00:04:35,560 --> 00:04:37,120 Speaker 3: that too, And what I would say is, if you're 109 00:04:37,120 --> 00:04:40,039 Speaker 3: looking at exercise equipment, you are much better to hire 110 00:04:40,120 --> 00:04:42,400 Speaker 3: before you buy, because then you can make sure you 111 00:04:42,440 --> 00:04:45,000 Speaker 3: do use it. You're better to spend the money on 112 00:04:45,000 --> 00:04:47,200 Speaker 3: something that's electric and easy. If you buy a roller 113 00:04:47,279 --> 00:04:49,839 Speaker 3: or a bike, you won't do it. The treadmill means 114 00:04:49,880 --> 00:04:52,440 Speaker 3: that you can move at a reasonable pace no matter what. 115 00:04:53,279 --> 00:04:55,400 Speaker 3: Or you know, make friends with someone who has one. 116 00:04:55,600 --> 00:04:57,719 Speaker 3: Use the gym in your building, use the gym at work. 117 00:04:57,760 --> 00:05:00,679 Speaker 3: You know, many people have got exercise equipment. Constantly shocked 118 00:05:00,720 --> 00:05:02,200 Speaker 3: when I ask clients that they've got a gym on 119 00:05:02,279 --> 00:05:04,840 Speaker 3: site yet never use it. But for me, it's about 120 00:05:04,880 --> 00:05:07,719 Speaker 3: that acceptance that it's not good enough to say I 121 00:05:07,720 --> 00:05:10,080 Speaker 3: couldn't fit it in. Today we have a responsibility with 122 00:05:10,120 --> 00:05:12,159 Speaker 3: our bodies to move every day. Like it's just like 123 00:05:12,200 --> 00:05:13,479 Speaker 3: brushing your teeth, going to the toilet. 124 00:05:13,520 --> 00:05:14,120 Speaker 2: You've got to move. 125 00:05:14,560 --> 00:05:17,599 Speaker 3: So a level of acceptance and even just building over time, 126 00:05:17,760 --> 00:05:19,240 Speaker 3: start when you know you're going to do it. 127 00:05:19,760 --> 00:05:21,000 Speaker 2: Do it with a friend each day. 128 00:05:21,080 --> 00:05:23,080 Speaker 3: If you're on a phone call, put your headset on 129 00:05:23,120 --> 00:05:24,760 Speaker 3: and go for a walk and just start with ten 130 00:05:24,839 --> 00:05:26,719 Speaker 3: or twenty minutes, so you don't even have to get changed. 131 00:05:27,040 --> 00:05:29,840 Speaker 3: But it's not acceptable to be saying I just couldn't 132 00:05:29,839 --> 00:05:30,320 Speaker 3: fit it in. 133 00:05:30,839 --> 00:05:31,039 Speaker 1: You know. 134 00:05:31,080 --> 00:05:33,360 Speaker 3: It's just something we all have to do, and particularly 135 00:05:33,400 --> 00:05:35,760 Speaker 3: if your goal is weight loss, you know you will 136 00:05:35,800 --> 00:05:37,599 Speaker 3: at some point need to move if you want to 137 00:05:37,600 --> 00:05:39,840 Speaker 3: preserve the health of your body and just functional movement, 138 00:05:39,920 --> 00:05:41,640 Speaker 3: you know, as we get olderly and you want to travel, 139 00:05:41,680 --> 00:05:43,120 Speaker 3: you want to be fit with the kids. 140 00:05:43,160 --> 00:05:44,200 Speaker 2: So, without a. 141 00:05:44,240 --> 00:05:46,200 Speaker 3: Doubt, I do see and have seen a lot lately 142 00:05:46,240 --> 00:05:48,640 Speaker 3: people using their work as an excuse, and it's putting 143 00:05:48,640 --> 00:05:51,760 Speaker 3: the blame then on work as opposed to breaking down 144 00:05:51,800 --> 00:05:53,400 Speaker 3: the day and saying what I can't get up one 145 00:05:53,440 --> 00:05:55,840 Speaker 3: hour and five minutes, or I can't schedule a phone 146 00:05:55,880 --> 00:05:58,080 Speaker 3: call with a walk, or I can't take my lunch 147 00:05:58,120 --> 00:06:00,400 Speaker 3: break even if it's ten or twenty minutes. Come on, 148 00:06:00,520 --> 00:06:03,080 Speaker 3: that's really taking you know, really making a bit of 149 00:06:03,120 --> 00:06:05,400 Speaker 3: a joke of it. Really, it's a responsibility. We've all 150 00:06:05,440 --> 00:06:06,479 Speaker 3: got to move through the day. 151 00:06:07,080 --> 00:06:08,720 Speaker 1: So setting some healthy boundaries in our. 152 00:06:08,640 --> 00:06:11,159 Speaker 2: Lives well, not using work as an excuse. 153 00:06:11,360 --> 00:06:12,800 Speaker 3: You know, and I've heard a lot of that, and 154 00:06:12,839 --> 00:06:15,200 Speaker 3: sure that might happen occasionally, but it's certainly not something 155 00:06:15,240 --> 00:06:17,160 Speaker 3: that holds true when you. 156 00:06:17,160 --> 00:06:18,040 Speaker 2: Really challenge it. 157 00:06:18,880 --> 00:06:20,760 Speaker 3: All right, Well, Leanne, I want to talk about cheese 158 00:06:21,000 --> 00:06:24,920 Speaker 3: because I am constantly upset that cheese is so expensive 159 00:06:24,920 --> 00:06:26,880 Speaker 3: in the supermarket, Like how can a block of cheese 160 00:06:26,880 --> 00:06:31,080 Speaker 3: be like eight dollars? Like it's exorbitant amount of prices. 161 00:06:31,160 --> 00:06:32,599 Speaker 3: So I wanted to talk about a couple of cheeses 162 00:06:32,640 --> 00:06:34,320 Speaker 3: that I do use, and I find they're much more 163 00:06:34,360 --> 00:06:37,560 Speaker 3: cost effective examples. So, the one that I've liked, and 164 00:06:37,600 --> 00:06:40,080 Speaker 3: I think I've actually spoken about this before, but I 165 00:06:40,120 --> 00:06:43,480 Speaker 3: wanted to come back to it is the marinated fetters 166 00:06:43,520 --> 00:06:45,279 Speaker 3: that you can find in both coals and woolies, the 167 00:06:45,360 --> 00:06:48,719 Speaker 3: name brand ones now I used to, well, I still 168 00:06:48,839 --> 00:06:51,839 Speaker 3: like them because I find them much more cost effective 169 00:06:51,880 --> 00:06:54,320 Speaker 3: than yellow block cheese. Because we've spoken before about this. 170 00:06:54,360 --> 00:06:56,320 Speaker 3: If I buy a block, it just gets eaten so quickly. 171 00:06:56,320 --> 00:06:58,760 Speaker 3: At home, I tend to buy grated and use it 172 00:06:58,800 --> 00:07:01,400 Speaker 3: as a flavor on top of pastas or in a 173 00:07:01,480 --> 00:07:04,000 Speaker 3: salad or with sandwich. I find that goes much further 174 00:07:04,040 --> 00:07:06,360 Speaker 3: and people just don't hack at it. But I've used 175 00:07:06,360 --> 00:07:08,560 Speaker 3: the marinated fetters for a while because they used to 176 00:07:08,640 --> 00:07:11,160 Speaker 3: be five point thirty for the three hundred grams. Now 177 00:07:11,160 --> 00:07:13,320 Speaker 3: they've gone up to between six and six thirty, so 178 00:07:13,320 --> 00:07:14,560 Speaker 3: they've got up about a dollar each. 179 00:07:15,080 --> 00:07:17,520 Speaker 2: And both coals and wilies have one. Now. 180 00:07:18,040 --> 00:07:20,880 Speaker 3: I like it because I think you use less because 181 00:07:20,960 --> 00:07:22,840 Speaker 3: you can crumble the fetter, you can spread it, and 182 00:07:22,840 --> 00:07:26,040 Speaker 3: you still get all the flavor. Now, the coals one 183 00:07:26,120 --> 00:07:29,800 Speaker 3: is it's fifty percent in the container, so admittedly the 184 00:07:29,840 --> 00:07:32,080 Speaker 3: overall amounts much smaller. It is got oil, and the 185 00:07:32,120 --> 00:07:35,559 Speaker 3: coals one does have palm oil in there. I drain 186 00:07:35,720 --> 00:07:38,600 Speaker 3: the oil itself. I just use the cheese and then 187 00:07:38,640 --> 00:07:40,640 Speaker 3: the woolies one is slightly better. When you look at 188 00:07:40,680 --> 00:07:43,400 Speaker 3: the ingredient list, it's it's got conola oil base and 189 00:07:43,480 --> 00:07:45,760 Speaker 3: extraversion olive oil rather than palm oil in it. So 190 00:07:45,760 --> 00:07:48,360 Speaker 3: that's probably my preference. But the thing with the fetters, 191 00:07:48,400 --> 00:07:51,320 Speaker 3: and in particular this marinated Danish fetter, it's about twenty 192 00:07:51,320 --> 00:07:53,520 Speaker 3: five percent less fat than regular cheddar. It comes into 193 00:07:53,520 --> 00:07:56,320 Speaker 3: about twenty five percent fat, so it's slightly healthier as well. 194 00:07:56,720 --> 00:07:58,640 Speaker 3: So I'm a big fan of those, and just think 195 00:07:58,680 --> 00:08:00,760 Speaker 3: that if you're missing your cheese or it not overly 196 00:08:00,840 --> 00:08:01,600 Speaker 3: cost effective. 197 00:08:01,640 --> 00:08:03,040 Speaker 2: I find that that. 198 00:08:02,880 --> 00:08:05,600 Speaker 3: Container lasts me at least two weeks, and that sort 199 00:08:05,640 --> 00:08:08,240 Speaker 3: of three dollars a week versus the five eight dollar 200 00:08:08,320 --> 00:08:11,440 Speaker 3: blocks that tend to be smashed, or even the sliced cheese, 201 00:08:11,440 --> 00:08:14,960 Speaker 3: which is ridiculously expensive. But the other one that I like, 202 00:08:15,000 --> 00:08:17,920 Speaker 3: which is more of a personal like more than anything nutritious, 203 00:08:18,360 --> 00:08:22,080 Speaker 3: the Audi spreadable goats cheese, which retails for four dollars 204 00:08:22,120 --> 00:08:25,480 Speaker 3: a container, is a really nice product as well. Now 205 00:08:25,480 --> 00:08:27,880 Speaker 3: it's not low fat, it's just delicious. So I just 206 00:08:27,920 --> 00:08:30,360 Speaker 3: wanted to talk about that in terms of some cheese alternatives, 207 00:08:30,400 --> 00:08:32,360 Speaker 3: because I know at the moment it's not always a 208 00:08:32,440 --> 00:08:33,719 Speaker 3: really affordable product to. 209 00:08:33,679 --> 00:08:34,240 Speaker 2: Be adding in. 210 00:08:34,720 --> 00:08:37,400 Speaker 3: The other ones that I find quite helpful, particularly if 211 00:08:37,440 --> 00:08:39,400 Speaker 3: you're using cheese as a snack, is things like the 212 00:08:39,440 --> 00:08:42,560 Speaker 3: baby Bells. Baby Bells a great portion control size. It 213 00:08:42,559 --> 00:08:44,319 Speaker 3: can be a great kids snack or addition to a 214 00:08:44,400 --> 00:08:46,480 Speaker 3: lunch box, and a great sort of piece that you 215 00:08:46,520 --> 00:08:48,600 Speaker 3: can take at twenty grams and have with your crackers 216 00:08:48,600 --> 00:08:51,080 Speaker 3: in the afternoon, and again works out a bit more 217 00:08:51,120 --> 00:08:54,120 Speaker 3: cost effective than blocks at the moment. So that's just 218 00:08:54,160 --> 00:08:56,800 Speaker 3: a couple of my little cheese chips, because yeah, I'm 219 00:08:56,800 --> 00:08:59,080 Speaker 3: sort of continually shocked at how expensive it is. 220 00:08:59,400 --> 00:09:01,040 Speaker 1: I'm just kind of down the days sometime I'm allowed 221 00:09:01,080 --> 00:09:01,760 Speaker 1: to eat brea again. 222 00:09:03,360 --> 00:09:05,320 Speaker 2: Ah, yeah, I have a big block of that. 223 00:09:06,280 --> 00:09:08,320 Speaker 1: But no, I like your tip about groats cheese because 224 00:09:08,320 --> 00:09:10,679 Speaker 1: that's something I've been using regularly for me actually, in 225 00:09:10,760 --> 00:09:12,280 Speaker 1: terms of she dislikes a little bit of toast and 226 00:09:12,280 --> 00:09:14,080 Speaker 1: avocado for breakfast, and I've been putting a little bit 227 00:09:14,080 --> 00:09:16,000 Speaker 1: of goats cheese on there as well, and then just 228 00:09:16,000 --> 00:09:18,079 Speaker 1: sprinkling a little bit of like hemp seeds or something 229 00:09:18,080 --> 00:09:19,960 Speaker 1: on there as well for her. So goats cheese I 230 00:09:19,960 --> 00:09:21,960 Speaker 1: find is really great for kids particularly you've got like 231 00:09:21,960 --> 00:09:24,680 Speaker 1: a nice, like crunchy baguette or you know, a nice 232 00:09:24,679 --> 00:09:26,520 Speaker 1: piece of sald or. I find goats cheese goes down 233 00:09:26,520 --> 00:09:28,160 Speaker 1: a real treat. Then you can just sprinkle a little 234 00:09:28,200 --> 00:09:30,199 Speaker 1: bit of some sort of seasoning on top of that 235 00:09:30,640 --> 00:09:32,520 Speaker 1: as well. It goes down really really nicely with a 236 00:09:32,520 --> 00:09:34,880 Speaker 1: little bit of fried mushrooms or something in some extraversion. 237 00:09:34,880 --> 00:09:36,240 Speaker 1: All of well, it's a beautiful breakfast. 238 00:09:36,520 --> 00:09:39,079 Speaker 3: Yeah, you get a lot more taste for a much 239 00:09:39,120 --> 00:09:41,480 Speaker 3: smaller volume, And that is a great way to control 240 00:09:41,480 --> 00:09:44,880 Speaker 3: calories and fat whilest still getting the flavor. Whereas I 241 00:09:44,880 --> 00:09:46,880 Speaker 3: find the blocks you buy and you eat a slice 242 00:09:46,920 --> 00:09:49,240 Speaker 3: too slices and you've had all this money and calories 243 00:09:49,280 --> 00:09:51,800 Speaker 3: and it doesn't give you the satisfaction overly anyway. So 244 00:09:52,000 --> 00:09:53,760 Speaker 3: the other trick actually with cheese, if you're buying it 245 00:09:53,760 --> 00:09:55,440 Speaker 3: in a block, is to shave it, because you'll use 246 00:09:55,480 --> 00:09:57,440 Speaker 3: a lot less if you shave it too. But yeah, 247 00:09:57,480 --> 00:09:59,800 Speaker 3: I'm definitely going for those white cheeses or even palmes 248 00:09:59,800 --> 00:10:02,480 Speaker 3: in it small amounts than buying blocks of cheese, which 249 00:10:02,520 --> 00:10:05,480 Speaker 3: I just can't believe it's so expensive. All rightly, and 250 00:10:05,480 --> 00:10:07,400 Speaker 3: well to finish us off today, I have had a 251 00:10:07,400 --> 00:10:09,320 Speaker 3: lot of clients winging to me that they're bored with 252 00:10:09,360 --> 00:10:12,080 Speaker 3: their breakfast. Now, you know, if I'm in a good mood, 253 00:10:12,120 --> 00:10:14,520 Speaker 3: I might humor them, but if I'm not, I'll be like, well, 254 00:10:14,559 --> 00:10:17,400 Speaker 3: you've got cereal, you've got eggs, Like there's certain breakfast foods, 255 00:10:17,440 --> 00:10:20,320 Speaker 3: but I've got a nice breakfast recipe that might give 256 00:10:20,360 --> 00:10:23,360 Speaker 3: some people some exciting inspiration around their breakfast if they're 257 00:10:23,400 --> 00:10:26,400 Speaker 3: sick of eggs in the morning in particular. And I 258 00:10:26,559 --> 00:10:28,920 Speaker 3: find it's actually quite quick and easy as well, and 259 00:10:28,960 --> 00:10:30,720 Speaker 3: it's a really great way to get some veggies into 260 00:10:30,720 --> 00:10:32,720 Speaker 3: your breakfast. So we'll put it up on our Instagram. 261 00:10:32,880 --> 00:10:35,800 Speaker 3: I call it my sweet Potato breakfast hash. So it's 262 00:10:35,840 --> 00:10:38,840 Speaker 3: just basically some extra virgin olive oil, some sweet potato, 263 00:10:39,080 --> 00:10:42,600 Speaker 3: some Spanish onions U KINI grated, and some parsley and 264 00:10:42,640 --> 00:10:45,320 Speaker 3: I just stick that into the pan, heat it up, 265 00:10:45,400 --> 00:10:45,800 Speaker 3: and then. 266 00:10:45,840 --> 00:10:48,000 Speaker 2: Top that hash with a poached egg. 267 00:10:48,480 --> 00:10:51,320 Speaker 3: And because the sweet potato is so creamy and rich, 268 00:10:51,720 --> 00:10:55,120 Speaker 3: it's a nice alternative to toast. It is a great actual 269 00:10:55,200 --> 00:10:58,040 Speaker 3: lunch as well. It's warming, it's delicious. You could sprinkle 270 00:10:58,080 --> 00:11:00,280 Speaker 3: some of that marinated fetter on the top, and you're 271 00:11:00,320 --> 00:11:03,000 Speaker 3: basically ticking the box of carb and protein with some 272 00:11:03,080 --> 00:11:05,840 Speaker 3: veggies for breakfast. So if you are feeling a little 273 00:11:05,840 --> 00:11:07,920 Speaker 3: bit bored with your breakfast and want something hot and 274 00:11:08,080 --> 00:11:11,400 Speaker 3: quite easy to cook as well, the sweet Potato breakfast 275 00:11:11,440 --> 00:11:12,400 Speaker 3: hash is a winner. 276 00:11:12,400 --> 00:11:13,600 Speaker 2: And a lot of people really like that. 277 00:11:13,720 --> 00:11:14,960 Speaker 1: Yeah, that sounds delicious. 278 00:11:15,040 --> 00:11:16,080 Speaker 2: You could do tofu too. 279 00:11:16,360 --> 00:11:18,080 Speaker 3: If you don't like egg, you could do tofu because 280 00:11:18,080 --> 00:11:19,120 Speaker 3: I know Leanne loves tofu. 281 00:11:19,400 --> 00:11:21,480 Speaker 1: I love tofu, but not so much as a breakfast option. 282 00:11:21,520 --> 00:11:23,960 Speaker 1: I must say, more like my stuff right for dinner. 283 00:11:23,760 --> 00:11:26,280 Speaker 2: You could grate it over your breakfast hash that it could. 284 00:11:26,360 --> 00:11:27,920 Speaker 1: Yeah, you could do a vegan breakfast hash if you 285 00:11:27,920 --> 00:11:29,960 Speaker 1: really want it. I personally would like cheese and mine, 286 00:11:30,000 --> 00:11:32,160 Speaker 1: you know how much I love bunch cheese. But you 287 00:11:32,160 --> 00:11:33,679 Speaker 1: know you could do a vegan one with some grained 288 00:11:33,720 --> 00:11:35,120 Speaker 1: tofu is absolutely okay. 289 00:11:35,960 --> 00:11:37,640 Speaker 3: So sometimes we're just looking for a bit of change, 290 00:11:37,640 --> 00:11:39,880 Speaker 3: I think, and a bit inspiration. So give it a 291 00:11:39,880 --> 00:11:41,120 Speaker 3: go and see if you like that. It's a bit 292 00:11:41,160 --> 00:11:42,800 Speaker 3: of a hot breakfast on the go. 293 00:11:43,280 --> 00:11:45,720 Speaker 1: Yeah, particularly with a lot of households on budgets these days, 294 00:11:45,760 --> 00:11:47,880 Speaker 1: you and I included, you know, going out for a 295 00:11:47,920 --> 00:11:50,600 Speaker 1: weekend brunch every weekend is not that affordable. Like David 296 00:11:50,640 --> 00:11:52,320 Speaker 1: and I went out the other day with Mia, like 297 00:11:52,400 --> 00:11:54,160 Speaker 1: she had a baby China and I don't know, two 298 00:11:54,200 --> 00:11:56,160 Speaker 1: bites of a bit of avocado toast and David and 299 00:11:56,240 --> 00:11:59,520 Speaker 1: I just got two standard breakfasts. It was eighty something dollars. 300 00:12:00,000 --> 00:12:01,520 Speaker 1: So I just think the more you can make these 301 00:12:01,559 --> 00:12:04,160 Speaker 1: beautiful you know, breakfast hash at home for the whole family, 302 00:12:04,240 --> 00:12:06,760 Speaker 1: rather than taking the entire family out to brunch every weekend, 303 00:12:06,880 --> 00:12:08,240 Speaker 1: you're going to save yourself a hell of a lot 304 00:12:08,240 --> 00:12:10,040 Speaker 1: more money, and it's going to be a lot healthier 305 00:12:10,040 --> 00:12:12,240 Speaker 1: as well, because you can actually add in, you know, 306 00:12:12,320 --> 00:12:14,560 Speaker 1: lots of extra vegetables to it as well, which cafes 307 00:12:14,640 --> 00:12:16,920 Speaker 1: just don't really seem to do these days. So very 308 00:12:16,920 --> 00:12:18,520 Speaker 1: good from a budget perspective as well. 309 00:12:19,000 --> 00:12:21,040 Speaker 3: Well, It's like the eggs are like twenty dollars, and 310 00:12:21,080 --> 00:12:23,160 Speaker 3: then if you have avo that's another five bucks, and 311 00:12:23,200 --> 00:12:24,680 Speaker 3: then if you have fetter it's another five and your 312 00:12:24,679 --> 00:12:27,720 Speaker 3: eggs are like thirty five dollars. It's like that is expensive, man, 313 00:12:27,800 --> 00:12:29,440 Speaker 3: So I'm with you. I haven't been for breakfast for 314 00:12:29,480 --> 00:12:31,280 Speaker 3: ages because even when I go, I just feel like 315 00:12:31,360 --> 00:12:34,000 Speaker 3: I'm being ripped off. This morning, I bought two croissants 316 00:12:34,040 --> 00:12:36,679 Speaker 3: and a loaf of bread. It was eighteen dollars, Like 317 00:12:36,960 --> 00:12:38,920 Speaker 3: it's just ridiculous. So I think you have to be 318 00:12:38,960 --> 00:12:42,080 Speaker 3: really savvy with how you use your food spend, and 319 00:12:42,120 --> 00:12:45,480 Speaker 3: there's certainly easy ways to make tasty, healthy options at 320 00:12:45,480 --> 00:12:47,679 Speaker 3: home that are often better than that, and you can 321 00:12:47,679 --> 00:12:49,559 Speaker 3: save a lot of money eating out. 322 00:12:49,720 --> 00:12:51,360 Speaker 1: Yeah, gone to the days where I'm paying what is 323 00:12:51,400 --> 00:12:53,840 Speaker 1: it like sixteen bucks for avocado toast hell no, I'm 324 00:12:53,880 --> 00:12:55,640 Speaker 1: you know, ninety nine percent of the time, I'm making 325 00:12:55,640 --> 00:12:56,680 Speaker 1: that at home one. 326 00:12:56,640 --> 00:12:58,080 Speaker 3: Hundred percent, and you can do it, and I argue 327 00:12:58,080 --> 00:12:59,800 Speaker 3: it tastes better anyway hundred percent. 328 00:13:00,160 --> 00:13:01,680 Speaker 1: Well, that brings us to the end of the Nutrition 329 00:13:01,760 --> 00:13:05,480 Speaker 1: Couch for another midweek Motivational Wednesday episode. We would love 330 00:13:05,480 --> 00:13:07,079 Speaker 1: if you could give us a follow on our Instagram 331 00:13:07,080 --> 00:13:10,000 Speaker 1: account which is at the Nutrition Couch podcast, And don't 332 00:13:10,040 --> 00:13:11,960 Speaker 1: forget to check out our website. We have a whole 333 00:13:12,120 --> 00:13:14,640 Speaker 1: range of basically things to just help you guys out. 334 00:13:14,679 --> 00:13:16,640 Speaker 1: We've got our Periguide, we've got our Snack Guide, we've 335 00:13:16,640 --> 00:13:19,400 Speaker 1: got our takeaway Guide, and also there's a live recordings 336 00:13:19,400 --> 00:13:22,320 Speaker 1: from our events last year and very soon to come 337 00:13:22,559 --> 00:13:24,920 Speaker 1: will be our brand new Snack Guide as well. So 338 00:13:24,960 --> 00:13:26,679 Speaker 1: we hope everybody has a great week and we will 339 00:13:26,720 --> 00:13:28,280 Speaker 1: catch you in the next episode. 340 00:13:28,440 --> 00:13:29,120 Speaker 2: Have a great week.