1 00:00:00,680 --> 00:00:03,360 Speaker 1: Do you get enough cardio winter? Is it too cold, 2 00:00:03,560 --> 00:00:07,880 Speaker 1: too wet, too hard to actually work out in winter? Well, 3 00:00:07,920 --> 00:00:09,319 Speaker 1: it is for a lot of our clients. So on 4 00:00:09,360 --> 00:00:12,960 Speaker 1: today's Midweek a motivational episode of The Nutrition Couch, Susie 5 00:00:12,960 --> 00:00:15,840 Speaker 1: and I discussed the pros and cons of winter cardio, 6 00:00:16,239 --> 00:00:18,520 Speaker 1: and we discuss if you're using your job and your 7 00:00:18,560 --> 00:00:21,320 Speaker 1: family as an excuse to sit down a whole lot 8 00:00:21,360 --> 00:00:24,920 Speaker 1: more in winter. Hi, I'm LeAnn Wood and I'm Cuss Burrow, 9 00:00:25,239 --> 00:00:27,520 Speaker 1: and every week we bring you The Nutrition Couch, the 10 00:00:27,560 --> 00:00:30,360 Speaker 1: biweekly podcast that keeps you up to date on everything 11 00:00:30,360 --> 00:00:32,240 Speaker 1: that you need to know in the world of nutrition, 12 00:00:32,680 --> 00:00:36,120 Speaker 1: as well as the downside of winter cardio. Susi shares 13 00:00:36,159 --> 00:00:39,720 Speaker 1: her favorite supermarket cheese and our weekly recipe for winter 14 00:00:39,880 --> 00:00:43,600 Speaker 1: is a warming, savory breakfast option. But to kick us off, Susie, 15 00:00:43,640 --> 00:00:46,800 Speaker 1: we love to chat real life client case studies, and 16 00:00:46,840 --> 00:00:48,560 Speaker 1: in the past week you and I have both given 17 00:00:48,560 --> 00:00:50,000 Speaker 1: our clients a bit of a kick up the push 18 00:00:50,400 --> 00:00:52,880 Speaker 1: in terms of winter cardio, because I feel like lately 19 00:00:53,000 --> 00:00:55,400 Speaker 1: it's been cold, it's been rainy, it's been very dark, 20 00:00:55,680 --> 00:00:57,959 Speaker 1: and I'm not gonna lie, it's hard to get up. 21 00:00:58,000 --> 00:01:00,400 Speaker 1: What it's pitch black outside at five am when you 22 00:01:00,440 --> 00:01:02,560 Speaker 1: finished work at six pm and actually go for a 23 00:01:02,600 --> 00:01:04,880 Speaker 1: little bit of a walk. But for the modern average 24 00:01:04,880 --> 00:01:07,840 Speaker 1: Australium who has a desk job, we are simply not 25 00:01:08,040 --> 00:01:10,399 Speaker 1: moving enough. And so if the goal is fat loss, 26 00:01:10,520 --> 00:01:12,280 Speaker 1: we have to move a little bit more. So I 27 00:01:12,319 --> 00:01:13,760 Speaker 1: sort of read the Ride Act to a couple of 28 00:01:13,760 --> 00:01:15,720 Speaker 1: my clients this week and I said, all right, if 29 00:01:15,720 --> 00:01:17,280 Speaker 1: you're not going to go out, if it's too cold, 30 00:01:17,319 --> 00:01:19,319 Speaker 1: if it's too hard, if it's rating, if you're too 31 00:01:19,319 --> 00:01:21,640 Speaker 1: tired after work, we've got to do something. So I 32 00:01:21,720 --> 00:01:25,240 Speaker 1: made two of my clients susy rent pieces of exercise equipment. 33 00:01:25,280 --> 00:01:26,959 Speaker 1: So one of them rented a treadmill and the other 34 00:01:26,959 --> 00:01:29,200 Speaker 1: one's got bad knees, and she rented an exercise bike 35 00:01:29,240 --> 00:01:31,840 Speaker 1: because that's what her visio recommended, was a good piece 36 00:01:31,880 --> 00:01:34,800 Speaker 1: of cardio equipment for her. And they're actually really cost effective, 37 00:01:34,840 --> 00:01:36,880 Speaker 1: Like I want to say, one of my clients picked 38 00:01:36,920 --> 00:01:39,360 Speaker 1: it up for like thirty dollars a month or something. 39 00:01:39,400 --> 00:01:41,080 Speaker 1: They came to a house, they set it up. They said, 40 00:01:41,120 --> 00:01:42,720 Speaker 1: let us know when you want this description to end 41 00:01:42,720 --> 00:01:44,160 Speaker 1: and we'll come pick it up. So she's not going 42 00:01:44,240 --> 00:01:46,279 Speaker 1: to use it forever. It's really just in these middle 43 00:01:46,319 --> 00:01:49,160 Speaker 1: winter period months where it is stark outside, it is 44 00:01:49,200 --> 00:01:51,480 Speaker 1: cold outside, it has been rating a little bit lately, 45 00:01:51,680 --> 00:01:53,600 Speaker 1: and the last thing she wants to do after finishing 46 00:01:53,640 --> 00:01:55,240 Speaker 1: work or getting up at five am in the morning 47 00:01:55,320 --> 00:01:57,639 Speaker 1: is actually head out for some cardio because it's too cold. 48 00:01:57,960 --> 00:02:00,200 Speaker 1: So we got it to rent a treadmill, and I 49 00:02:00,280 --> 00:02:02,680 Speaker 1: must say she smashed it. Every single day last week. 50 00:02:02,840 --> 00:02:05,000 Speaker 1: She was able to walk for at least fifteen minutes, 51 00:02:05,040 --> 00:02:07,640 Speaker 1: if not forty forty five minutes spread throughout the day, 52 00:02:07,680 --> 00:02:09,680 Speaker 1: so she might have done ten fifteen minutes in the morning, 53 00:02:09,919 --> 00:02:11,640 Speaker 1: and then another sort of like twenty minutes after she 54 00:02:11,680 --> 00:02:13,520 Speaker 1: put the kids to bed. So I think a lot 55 00:02:13,560 --> 00:02:16,000 Speaker 1: of us are using winter as a little bit of 56 00:02:16,040 --> 00:02:18,960 Speaker 1: an excuse not to move as much. But we know 57 00:02:19,040 --> 00:02:21,160 Speaker 1: when the goal is fat loss, or even when it's not, 58 00:02:21,200 --> 00:02:23,800 Speaker 1: when the goal is just health. Really we need to 59 00:02:23,840 --> 00:02:25,799 Speaker 1: move a little bit more because we sit down far 60 00:02:25,919 --> 00:02:29,239 Speaker 1: too much. And I remember reading an article probably years 61 00:02:29,240 --> 00:02:31,799 Speaker 1: ago now, and it was basically saying sitting is the 62 00:02:31,880 --> 00:02:35,160 Speaker 1: new smoking, like the public health epidemic, that we're. 63 00:02:35,080 --> 00:02:36,240 Speaker 2: Just not moving enough. 64 00:02:36,320 --> 00:02:38,799 Speaker 1: So I think it's really important it's beautiful in summer, 65 00:02:38,840 --> 00:02:40,639 Speaker 1: we get up, we go for an early morning walk, 66 00:02:40,680 --> 00:02:43,600 Speaker 1: it's lovely, but in winter it is one hundred times harder. 67 00:02:43,639 --> 00:02:47,160 Speaker 1: So perhaps consider actually renting a piece of cardio equipment 68 00:02:47,240 --> 00:02:49,880 Speaker 1: like a treadmill or like an exercise bike, because it 69 00:02:49,919 --> 00:02:51,720 Speaker 1: can really really be helpful if you're not someone that 70 00:02:51,760 --> 00:02:54,880 Speaker 1: wants to brave the how many sub zero degrees it 71 00:02:54,919 --> 00:02:57,280 Speaker 1: is in your country or you know, between zero and 72 00:02:57,280 --> 00:02:59,280 Speaker 1: ten degrees in parts of Australia in the morning to 73 00:02:59,320 --> 00:03:00,600 Speaker 1: actually get up in your cardio. 74 00:03:00,960 --> 00:03:03,079 Speaker 3: Yeah, and I think it is getting closer to spring, 75 00:03:03,240 --> 00:03:06,880 Speaker 3: so this issue will resolve. So that's one thing, but 76 00:03:07,040 --> 00:03:09,320 Speaker 3: it is something that comes up constantly for me as 77 00:03:09,360 --> 00:03:14,239 Speaker 3: well that clients who are perhaps working at home a 78 00:03:14,280 --> 00:03:16,639 Speaker 3: lot more, you know that you're losing that two three 79 00:03:16,680 --> 00:03:21,120 Speaker 3: thousand incidental amount of steps. And I'll have many clients 80 00:03:21,120 --> 00:03:22,560 Speaker 3: who'll come and say, oh, but I'm going to the 81 00:03:22,560 --> 00:03:25,480 Speaker 3: gym and I've got pilates, but when we check the steps, 82 00:03:25,560 --> 00:03:27,680 Speaker 3: it's far far less than ten thousand. 83 00:03:27,720 --> 00:03:30,280 Speaker 4: And in my experience, if people are doing less than eight. 84 00:03:30,240 --> 00:03:33,120 Speaker 3: Ten thousand a day, you just won't lose it alone 85 00:03:33,200 --> 00:03:36,240 Speaker 3: maintain because bodies are meant to move, there has to 86 00:03:36,320 --> 00:03:39,160 Speaker 3: be a certain level of acceptance around it. And I 87 00:03:39,200 --> 00:03:42,240 Speaker 3: do find a tendency to use work as an excuse. 88 00:03:42,600 --> 00:03:45,640 Speaker 3: You know, I'll have many clients say it's end a 89 00:03:45,680 --> 00:03:49,000 Speaker 3: financial year, I'm really under the stack. I'm working over time, 90 00:03:49,080 --> 00:03:52,800 Speaker 3: and you know, without being too challenging, because obviously people 91 00:03:52,880 --> 00:03:55,480 Speaker 3: have to have a job and maintain that, but I 92 00:03:55,480 --> 00:03:57,520 Speaker 3: will also say that, you know, if you start to 93 00:03:57,640 --> 00:04:00,840 Speaker 3: question some of those beliefs, you know, how many hours 94 00:04:00,880 --> 00:04:03,240 Speaker 3: do you get paid for each day? Are you taking 95 00:04:03,240 --> 00:04:06,040 Speaker 3: a lunch break? You know, that can be twenty forty minutes. 96 00:04:06,040 --> 00:04:07,960 Speaker 3: That can all be all that you need. If someone's 97 00:04:07,960 --> 00:04:09,680 Speaker 3: sitting down at eight o'clock and still at the desk 98 00:04:09,720 --> 00:04:12,680 Speaker 3: at five or six, they're working far longer, And I 99 00:04:12,680 --> 00:04:14,800 Speaker 3: would argue does the office know or is it you 100 00:04:14,880 --> 00:04:17,720 Speaker 3: actually using work as an excuse? And whilst there may 101 00:04:17,760 --> 00:04:19,279 Speaker 3: be times where you have a day or two a 102 00:04:19,279 --> 00:04:21,240 Speaker 3: week which are under the pump and you can't move, 103 00:04:21,520 --> 00:04:24,440 Speaker 3: that still leaves five. So it's about starting where you 104 00:04:24,480 --> 00:04:27,120 Speaker 3: can and building and saying right, well, without an excuse, 105 00:04:27,160 --> 00:04:28,960 Speaker 3: every weekend, I'm going to move, and then two or 106 00:04:29,000 --> 00:04:31,240 Speaker 3: three days a week I will make sure I prioritize 107 00:04:31,240 --> 00:04:34,200 Speaker 3: that movement through the day. I love the treadmill option. 108 00:04:34,360 --> 00:04:36,320 Speaker 3: I've had great success with that too, And what I 109 00:04:36,360 --> 00:04:38,920 Speaker 3: would say is, if you're looking at exercise equipment, you 110 00:04:38,960 --> 00:04:41,680 Speaker 3: are much better to hire before you buy, because then 111 00:04:41,720 --> 00:04:44,120 Speaker 3: you can make sure you do use it. You're better 112 00:04:44,160 --> 00:04:46,359 Speaker 3: to spend the money on something that's electric and easy. 113 00:04:46,400 --> 00:04:48,160 Speaker 3: If you buy a roller or a bike, you won't 114 00:04:48,240 --> 00:04:50,840 Speaker 3: do it. The treadmill means that you can move at 115 00:04:51,000 --> 00:04:54,120 Speaker 3: a reasonable pace no matter what. Or you know, make 116 00:04:54,160 --> 00:04:56,159 Speaker 3: friends with someone who has one. Use the gym in 117 00:04:56,200 --> 00:04:58,279 Speaker 3: your building, use the gym at work. You know, many 118 00:04:58,279 --> 00:05:01,120 Speaker 3: people have got exercise equipment. Constantly shocked when I ask 119 00:05:01,160 --> 00:05:03,080 Speaker 3: clients that they've got a gym on site yet never 120 00:05:03,200 --> 00:05:05,800 Speaker 3: use it. But for me, it's about that acceptance that 121 00:05:05,880 --> 00:05:08,479 Speaker 3: it's not good enough to say I couldn't fit it in. 122 00:05:08,480 --> 00:05:10,880 Speaker 3: Today we have a responsibility with our bodies to move 123 00:05:10,920 --> 00:05:13,040 Speaker 3: every day. Like it's just like brushing your teeth, going 124 00:05:13,080 --> 00:05:15,160 Speaker 3: to the toilet. You've got to move. So a level 125 00:05:15,160 --> 00:05:18,240 Speaker 3: of acceptance and even just building over time, start when 126 00:05:18,279 --> 00:05:20,120 Speaker 3: you know you're going to do it. Do it with 127 00:05:20,160 --> 00:05:22,159 Speaker 3: a friend each day. If you're on a phone call, 128 00:05:22,279 --> 00:05:24,039 Speaker 3: put your headset on and go for a walk and 129 00:05:24,120 --> 00:05:25,800 Speaker 3: just start with ten or twenty minutes so you don't 130 00:05:25,800 --> 00:05:28,680 Speaker 3: even have to get changed. But it's not acceptable to 131 00:05:28,720 --> 00:05:31,039 Speaker 3: be saying I just couldn't fit it in, you know. 132 00:05:31,080 --> 00:05:33,400 Speaker 3: It's just something we all have to do, and particularly 133 00:05:33,400 --> 00:05:35,800 Speaker 3: if your goal is weight loss, you know, you will 134 00:05:35,839 --> 00:05:37,600 Speaker 3: at some point need to move if you want to 135 00:05:37,640 --> 00:05:39,880 Speaker 3: preserve the health of your body and just functional movement, 136 00:05:39,920 --> 00:05:41,680 Speaker 3: you know, as we get olderly and you want to travel, 137 00:05:41,720 --> 00:05:44,120 Speaker 3: you want to be fit with the kids. So without 138 00:05:44,120 --> 00:05:45,880 Speaker 3: a doubt, I do see and have seen a lot 139 00:05:45,960 --> 00:05:48,280 Speaker 3: lately people using their work as an excuse, and it's 140 00:05:48,320 --> 00:05:51,599 Speaker 3: putting the blame then on work as opposed to breaking 141 00:05:51,640 --> 00:05:53,240 Speaker 3: down the day and saying what I can't get up 142 00:05:53,279 --> 00:05:55,600 Speaker 3: one hour and five minutes, or I can't schedule a 143 00:05:55,640 --> 00:05:57,760 Speaker 3: phone call with a walk, or I can't take my 144 00:05:57,839 --> 00:06:00,400 Speaker 3: lunch break even if it's ten or twenty minutes. Come on, 145 00:06:00,520 --> 00:06:03,159 Speaker 3: that's really taking you know, really making a bit of 146 00:06:03,160 --> 00:06:03,680 Speaker 3: a joke of it. 147 00:06:03,720 --> 00:06:06,159 Speaker 4: Really, it's a responsibility. We've all got to move through 148 00:06:06,200 --> 00:06:06,520 Speaker 4: the day. 149 00:06:07,080 --> 00:06:08,760 Speaker 2: So setting some healthy boundaries in our. 150 00:06:08,680 --> 00:06:11,560 Speaker 4: Lives well, not using work as an excuse, you know. 151 00:06:11,640 --> 00:06:13,159 Speaker 3: And I've heard a lot of that, and sure that 152 00:06:13,240 --> 00:06:16,440 Speaker 3: might happen occasionally, but it's certainly not something that holds 153 00:06:16,480 --> 00:06:19,679 Speaker 3: true when you really challenge it. All Right, Well, Leanne, 154 00:06:19,680 --> 00:06:23,120 Speaker 3: I want to talk about cheese because I am constantly 155 00:06:23,279 --> 00:06:25,880 Speaker 3: upset that cheese is so expensive in the supermarket, Like 156 00:06:25,880 --> 00:06:27,800 Speaker 3: how can I block of cheese be like eight dollars? 157 00:06:27,839 --> 00:06:31,560 Speaker 3: Like it's exorbitant amount of prices. So I wanted to 158 00:06:31,560 --> 00:06:33,400 Speaker 3: talk about a couple of cheeses that I do use, 159 00:06:33,400 --> 00:06:36,520 Speaker 3: and I find there much more cost effective examples. So 160 00:06:36,640 --> 00:06:38,239 Speaker 3: the one that I've liked, and I think I've actually 161 00:06:38,279 --> 00:06:40,960 Speaker 3: spoken about this before, but I wanted to come back 162 00:06:40,960 --> 00:06:44,159 Speaker 3: to it is the marinated fetters that you can find 163 00:06:44,200 --> 00:06:47,119 Speaker 3: in both coals and woolies, the name brand ones now 164 00:06:47,480 --> 00:06:50,320 Speaker 3: I used to well, I still like them because I 165 00:06:50,400 --> 00:06:53,040 Speaker 3: find them much more cost effective than yellow block cheese. 166 00:06:53,040 --> 00:06:55,119 Speaker 3: Because we've spoken before about this. If I buy a block, 167 00:06:55,120 --> 00:06:57,440 Speaker 3: it just gets eaten so quickly. At home, I tend 168 00:06:57,520 --> 00:07:00,240 Speaker 3: to buy grated and use it as a flavor top 169 00:07:00,240 --> 00:07:02,960 Speaker 3: of pastas or in a salad or with sandwich. I 170 00:07:03,000 --> 00:07:04,920 Speaker 3: find that goes much further and people just don't hack 171 00:07:04,960 --> 00:07:07,400 Speaker 3: at it. But I've used the marinated fetters for a 172 00:07:07,400 --> 00:07:09,880 Speaker 3: while because they used to be five point thirty for 173 00:07:09,960 --> 00:07:12,240 Speaker 3: the three hundred grams. Now they've gone up to between 174 00:07:12,280 --> 00:07:14,040 Speaker 3: six and six thirty, so they've got up about a 175 00:07:14,080 --> 00:07:14,560 Speaker 3: dollar each. 176 00:07:15,080 --> 00:07:17,520 Speaker 4: And both coals and wilies have one. Now. 177 00:07:18,080 --> 00:07:20,920 Speaker 3: I like it because I think you use less because 178 00:07:21,000 --> 00:07:22,840 Speaker 3: you can crumble the fetter, you can spread it, and 179 00:07:22,880 --> 00:07:26,080 Speaker 3: you still get all the flavor. Now, the coals one 180 00:07:26,160 --> 00:07:29,800 Speaker 3: is it's fifty percent in the container, so admittedly the 181 00:07:29,840 --> 00:07:32,120 Speaker 3: overall amounts much smaller. It is got oil, and the 182 00:07:32,120 --> 00:07:34,440 Speaker 3: coals one does have palm oil in there. 183 00:07:35,000 --> 00:07:36,680 Speaker 4: I drain the oil itself. 184 00:07:36,760 --> 00:07:39,360 Speaker 3: I just use the cheese and then the woolies one 185 00:07:39,400 --> 00:07:41,560 Speaker 3: is slightly better. When you look at the ingredient list, 186 00:07:41,600 --> 00:07:44,200 Speaker 3: it's it's got Conola oil base and extra version olive 187 00:07:44,240 --> 00:07:46,200 Speaker 3: oil rather than palm oil in it. So that's probably 188 00:07:46,240 --> 00:07:48,680 Speaker 3: my preference. But the thing with the fetters, and in 189 00:07:48,720 --> 00:07:51,800 Speaker 3: particular this marinated Danish fetter, it's about twenty five percent 190 00:07:51,880 --> 00:07:54,000 Speaker 3: less fat than regular cheddar. It comes into about twenty 191 00:07:54,040 --> 00:07:56,800 Speaker 3: five percent fat, so it's slightly healthier as well. So 192 00:07:56,880 --> 00:07:58,760 Speaker 3: I'm a big fan of those, and just think that 193 00:07:58,800 --> 00:08:01,600 Speaker 3: if you're missing your cheese or not over the cost effective. 194 00:08:01,680 --> 00:08:03,080 Speaker 4: I find that that. 195 00:08:02,920 --> 00:08:05,640 Speaker 3: Container lasts me at least two weeks, and that sort 196 00:08:05,640 --> 00:08:08,240 Speaker 3: of three dollars a week versus the five eight dollar 197 00:08:08,360 --> 00:08:11,480 Speaker 3: blocks that tend to be smashed, or even the sliced cheese, 198 00:08:11,480 --> 00:08:15,000 Speaker 3: which is ridiculously expensive. But the other one that I like, 199 00:08:15,040 --> 00:08:17,960 Speaker 3: which is more of a personal like more than anything nutritious, 200 00:08:18,400 --> 00:08:22,120 Speaker 3: the Audi spreadable goats cheese, which retails for four dollars 201 00:08:22,120 --> 00:08:25,480 Speaker 3: a container, is a really nice product as well. Now 202 00:08:25,480 --> 00:08:27,880 Speaker 3: it's not low fat, it's just delicious. So I just 203 00:08:27,920 --> 00:08:30,400 Speaker 3: wanted to talk about that in terms of some cheese alternatives, 204 00:08:30,400 --> 00:08:32,400 Speaker 3: because I know at the moment it's not always a 205 00:08:32,440 --> 00:08:35,400 Speaker 3: really affordable product to be adding in. The other ones 206 00:08:35,400 --> 00:08:38,160 Speaker 3: that I find quite helpful, particularly if you're using cheese 207 00:08:38,160 --> 00:08:40,760 Speaker 3: as a snack, is things like the baby Bells. Baby 208 00:08:40,760 --> 00:08:42,880 Speaker 3: Bells a great portion control size, It can be a 209 00:08:42,880 --> 00:08:45,360 Speaker 3: great kids snack or addition to a lunch box, and 210 00:08:45,440 --> 00:08:47,000 Speaker 3: a great sort of piece that you can take at 211 00:08:47,040 --> 00:08:49,400 Speaker 3: twenty grams and have with your crackers in the afternoon, 212 00:08:49,880 --> 00:08:52,240 Speaker 3: and again works out a bit more cost effective than 213 00:08:52,280 --> 00:08:54,640 Speaker 3: blocks at the moment. So that's just a couple of 214 00:08:54,640 --> 00:08:57,760 Speaker 3: my little cheese chips, because yeah, I'm sort of continually 215 00:08:57,760 --> 00:08:59,120 Speaker 3: shocked at how expensive it is. 216 00:08:59,400 --> 00:09:01,080 Speaker 2: I'm just kind of down the days sometime I'm allowed 217 00:09:01,080 --> 00:09:01,800 Speaker 2: to eat brea again. 218 00:09:03,400 --> 00:09:06,240 Speaker 3: Ah, Yeah, I have a big block of that's true. 219 00:09:06,280 --> 00:09:08,360 Speaker 1: But no, I like your tip about goats cheese because 220 00:09:08,360 --> 00:09:10,720 Speaker 1: that's something I've been using regularly for me actually, in 221 00:09:10,800 --> 00:09:12,240 Speaker 1: terms of she just likes a little bit of toast 222 00:09:12,240 --> 00:09:14,000 Speaker 1: and avocado for breakfast that I've been putting a little 223 00:09:14,000 --> 00:09:15,920 Speaker 1: bit of goats cheese on there as well, and then 224 00:09:15,960 --> 00:09:18,120 Speaker 1: just sprinkling a little bit like hemp seeds or something 225 00:09:18,120 --> 00:09:19,920 Speaker 1: on there as well for her. So goats cheese I 226 00:09:20,000 --> 00:09:21,959 Speaker 1: find is really great for kids particularly you've got like 227 00:09:22,000 --> 00:09:24,679 Speaker 1: a nice like crunchy baguette or you know, a nice 228 00:09:24,720 --> 00:09:26,520 Speaker 1: piece of sald or. I find goats cheese goes down 229 00:09:26,559 --> 00:09:28,200 Speaker 1: a real treat. Then you can just sprinkle a little 230 00:09:28,200 --> 00:09:30,200 Speaker 1: bit of some sort of seasoning on top of that 231 00:09:30,679 --> 00:09:32,520 Speaker 1: as well. It goes down really really nicely. With a 232 00:09:32,559 --> 00:09:34,920 Speaker 1: little bit of fried mushrooms or something in some extraversion 233 00:09:34,920 --> 00:09:36,199 Speaker 1: all the world, it's a beautiful breakfast. 234 00:09:36,559 --> 00:09:39,120 Speaker 3: Yeah, you get a lot more taste for a much 235 00:09:39,120 --> 00:09:41,480 Speaker 3: smaller volume, and that is a great way to control 236 00:09:41,520 --> 00:09:44,880 Speaker 3: calories and fat while still getting the flavor, Whereas I 237 00:09:44,920 --> 00:09:46,880 Speaker 3: find the blocks you buy and you eat a slice, 238 00:09:46,960 --> 00:09:49,240 Speaker 3: two slices, and you've had all this money and calories, 239 00:09:49,280 --> 00:09:51,840 Speaker 3: and it doesn't give you the satisfaction overly anyway. So 240 00:09:52,000 --> 00:09:53,760 Speaker 3: the other trick actually with cheese, if you're buying it 241 00:09:53,760 --> 00:09:55,480 Speaker 3: in a block, is to shave it, because you'll use 242 00:09:55,520 --> 00:09:57,480 Speaker 3: a lot less if you shave it too. But yeah, 243 00:09:57,480 --> 00:09:59,800 Speaker 3: I'm definitely going for those white cheeses or even palmes 244 00:09:59,840 --> 00:10:02,520 Speaker 3: in it small amounts than buying blocks of cheese, which 245 00:10:02,520 --> 00:10:05,640 Speaker 3: I just can't believe are so expensive. All rightly, and well, 246 00:10:05,679 --> 00:10:07,520 Speaker 3: to finish it off, today, I have had a lot 247 00:10:07,559 --> 00:10:10,720 Speaker 3: of clients winging to me that they're bored with their breakfast. Now, 248 00:10:11,080 --> 00:10:12,400 Speaker 3: you know, if I'm in a good mood, I might 249 00:10:12,480 --> 00:10:14,560 Speaker 3: humor them, but if I'm not, I'll be like, well, 250 00:10:14,600 --> 00:10:17,400 Speaker 3: you've got cereal, you've got eggs, Like, there's certain breakfast foods, 251 00:10:17,480 --> 00:10:20,360 Speaker 3: but I've got a nice breakfast recipe that might give 252 00:10:20,400 --> 00:10:23,400 Speaker 3: some people some exciting inspiration around their breakfast if they're 253 00:10:23,440 --> 00:10:24,280 Speaker 3: sick of eggs in. 254 00:10:24,240 --> 00:10:25,160 Speaker 4: The morning in particular. 255 00:10:25,800 --> 00:10:28,880 Speaker 3: And I find it's actually quite quick and easy as well, 256 00:10:28,880 --> 00:10:30,520 Speaker 3: and it's a really great way to get some veggies 257 00:10:30,520 --> 00:10:32,719 Speaker 3: into your breakfast. So we'll put it up on our Instagram. 258 00:10:32,880 --> 00:10:35,840 Speaker 3: I call it my sweet Potato Breakfast hash. So it's 259 00:10:35,880 --> 00:10:38,800 Speaker 3: just basically some extra virgin olive oil, some sweet potato, 260 00:10:39,080 --> 00:10:42,760 Speaker 3: some Spanish onions, uchini grated, and some parsley and I 261 00:10:42,840 --> 00:10:45,560 Speaker 3: just stick that into the pan, heat it up, and 262 00:10:45,600 --> 00:10:49,000 Speaker 3: then top that hash with a poached egg. And because 263 00:10:49,000 --> 00:10:51,959 Speaker 3: the sweet potato is so creamy and rich, it's a 264 00:10:52,040 --> 00:10:55,520 Speaker 3: nice alternative to toast. It is a great actual lunch 265 00:10:55,559 --> 00:10:58,200 Speaker 3: as well. It's warming, it's delicious. You could sprinkle some 266 00:10:58,240 --> 00:11:00,680 Speaker 3: of that marinated fetter on the top, and you're basically 267 00:11:00,760 --> 00:11:03,480 Speaker 3: ticking the box of carb and protein with some veggies 268 00:11:03,520 --> 00:11:05,960 Speaker 3: for breakfast. So if you are feeling a little bit 269 00:11:05,960 --> 00:11:08,360 Speaker 3: bored with your breakfast and want something hot and quite 270 00:11:08,400 --> 00:11:11,840 Speaker 3: easy to cook as well, the sweet Potato breakfast hash 271 00:11:11,920 --> 00:11:13,640 Speaker 3: is a winner and a lot of people really like that. 272 00:11:13,760 --> 00:11:14,960 Speaker 2: Yeah, that sounds delicious. 273 00:11:15,080 --> 00:11:16,120 Speaker 4: You could do tofu too. 274 00:11:16,400 --> 00:11:18,080 Speaker 3: If you don't like egg, you could do tofuu, because 275 00:11:18,080 --> 00:11:19,160 Speaker 3: I know Lenne loves tofu. 276 00:11:19,400 --> 00:11:21,520 Speaker 1: I love tofu, but not so much as a breakfast option, 277 00:11:21,559 --> 00:11:22,559 Speaker 1: I must say, more. 278 00:11:22,480 --> 00:11:23,680 Speaker 2: Like my stirup right for dinner. 279 00:11:23,800 --> 00:11:25,520 Speaker 4: You could grate it over your breakfast hash. 280 00:11:25,440 --> 00:11:27,520 Speaker 2: That it could. Yeah, you could do a vegan breakfast 281 00:11:27,559 --> 00:11:28,320 Speaker 2: hash if you really wanted. 282 00:11:28,400 --> 00:11:30,280 Speaker 1: I personally would like cheese and mine, you know how 283 00:11:30,360 --> 00:11:32,560 Speaker 1: much I love bun cheese. But you know you could 284 00:11:32,600 --> 00:11:35,160 Speaker 1: do a vegan one with some grained tofu is absolutely okay. 285 00:11:36,000 --> 00:11:37,640 Speaker 3: So sometimes we're just looking for a bit of change, 286 00:11:37,679 --> 00:11:39,839 Speaker 3: I think, and a bit inspiration. So give it a 287 00:11:39,920 --> 00:11:41,160 Speaker 3: go and see if you like that as a bit 288 00:11:41,160 --> 00:11:42,840 Speaker 3: of a hot breakfast on the go. 289 00:11:43,280 --> 00:11:45,760 Speaker 1: Yeah, particularly with a lot of households on budgets these days, 290 00:11:45,760 --> 00:11:47,880 Speaker 1: you and I included, you know, going out for a 291 00:11:47,920 --> 00:11:50,640 Speaker 1: weekend brunch every weekend is not that affordable. Like David 292 00:11:50,679 --> 00:11:52,320 Speaker 1: and I went out the other day with Mia, like 293 00:11:52,400 --> 00:11:54,240 Speaker 1: she had a baby Chino and I don't know, two 294 00:11:54,240 --> 00:11:56,240 Speaker 1: bites of a bit of avocado toast and David and 295 00:11:56,240 --> 00:11:59,520 Speaker 1: I just got two standard breakfasts. It was eighty something dollars. 296 00:12:00,040 --> 00:12:01,560 Speaker 1: So I just think the more you can make these 297 00:12:01,600 --> 00:12:03,800 Speaker 1: beautiful you know, breakfast hash at home for the whole 298 00:12:03,840 --> 00:12:06,199 Speaker 1: family rather than taking the entire family out to brunch 299 00:12:06,240 --> 00:12:08,040 Speaker 1: every weekend, you're going to save yourself a hell of 300 00:12:08,040 --> 00:12:09,360 Speaker 1: a lot more money, and it's going to be a 301 00:12:09,360 --> 00:12:11,800 Speaker 1: lot healthier as well, because you can actually add in, 302 00:12:12,080 --> 00:12:13,880 Speaker 1: you know, lots of extra vegetables to it as well, 303 00:12:13,920 --> 00:12:16,560 Speaker 1: which cafes just don't really seem to do these days. 304 00:12:16,559 --> 00:12:18,560 Speaker 1: So very good from a budget perspective as well. 305 00:12:19,000 --> 00:12:21,080 Speaker 3: Well, It's like the eggs are like twenty dollars, and 306 00:12:21,080 --> 00:12:23,200 Speaker 3: then if you have avo that's another five bucks, and 307 00:12:23,200 --> 00:12:24,720 Speaker 3: then if you have fetter it's another five and your 308 00:12:24,720 --> 00:12:27,760 Speaker 3: eggs are like thirty five dollars. It's like that is expensive, man. 309 00:12:27,840 --> 00:12:28,440 Speaker 4: So I'm with you. 310 00:12:28,480 --> 00:12:30,439 Speaker 3: I haven't been for breakfast for ages because even when 311 00:12:30,480 --> 00:12:32,199 Speaker 3: I go, I just feel like I'm being ripped off. 312 00:12:32,400 --> 00:12:34,840 Speaker 3: This morning, I bought two croissants and a loaf of bread. 313 00:12:34,840 --> 00:12:38,240 Speaker 3: It was eighteen dollars, Like, it's just ridiculous. So I 314 00:12:38,280 --> 00:12:40,520 Speaker 3: think you have to be really savvy with how you 315 00:12:40,640 --> 00:12:43,720 Speaker 3: use your food spend, and there's certainly easy ways to 316 00:12:43,760 --> 00:12:47,079 Speaker 3: make tasty, healthy options at home that are often better 317 00:12:47,120 --> 00:12:49,560 Speaker 3: than that. You can save a lot of money eating out. 318 00:12:49,720 --> 00:12:51,400 Speaker 1: Yeah, gone to the days where I'm paying what is 319 00:12:51,400 --> 00:12:53,880 Speaker 1: it like sixteen bucks for avocado toast? Hell no, no, I'm 320 00:12:53,920 --> 00:12:55,680 Speaker 1: you know, ninety nine percent of the time. I'm making 321 00:12:55,679 --> 00:12:56,720 Speaker 1: that at home one. 322 00:12:56,640 --> 00:12:58,120 Speaker 3: Hundred percent, and you can do it, and I argue 323 00:12:58,120 --> 00:13:00,160 Speaker 3: it tastes better anyway percent right. 324 00:13:00,200 --> 00:13:01,680 Speaker 1: Well, that brings us to the end of the Nutrition 325 00:13:01,800 --> 00:13:05,480 Speaker 1: Couch for another midweek Motivational Wednesday episode. We would love 326 00:13:05,520 --> 00:13:07,080 Speaker 1: if you could give us a follow on our Instagram 327 00:13:07,120 --> 00:13:10,240 Speaker 1: account which is at the Nutrition Couch podcast, And don't. 328 00:13:10,040 --> 00:13:11,280 Speaker 2: Forget to check out our website. 329 00:13:11,320 --> 00:13:13,920 Speaker 1: We have a whole range of basically things to just 330 00:13:13,920 --> 00:13:15,840 Speaker 1: help you guys out. We've got our Periyguide, we've got 331 00:13:15,880 --> 00:13:18,440 Speaker 1: our snack Guide, we've got our takeaway guide, and also 332 00:13:18,520 --> 00:13:21,080 Speaker 1: there's a live recordings from our events last year and 333 00:13:21,400 --> 00:13:23,959 Speaker 1: very soon to come will be our brand new snack 334 00:13:24,000 --> 00:13:26,120 Speaker 1: guide as well. So we hope everybody has a great 335 00:13:26,160 --> 00:13:28,320 Speaker 1: week and we will catch you in the next episode. 336 00:13:28,440 --> 00:13:29,160 Speaker 4: Have a great week.