WEBVTT - Why You Should Avoid the "Cheat Meal: Mentality. How Creatine Supplementation Can Support Women's Health. Reviewing Coles Perform Smoky Chicken & Chickpea Snack Soup. How Much Easter Chocolate is Too Much? 0:00:00.800 --> 0:00:02.920 Do you regularly factor in a meal off your eating 0:00:02.960 --> 0:00:06.280 plan or maybe you give yourself the entire weekend off. 0:00:06.760 --> 0:00:09.440 It's not uncommon to hear our clients talk about meals 0:00:09.440 --> 0:00:12.079 off and cheat meals, and on today's episode of The 0:00:12.119 --> 0:00:15.080 Nutrition Couch, Leanna and I share our thoughts on cheap 0:00:15.080 --> 0:00:17.760 meals and what it really means when we say factor 0:00:17.840 --> 0:00:20.120 in a meal off your nutrition program. 0:00:20.600 --> 0:00:24.040 Hi, I'm Cussie Burrow and I'm Leanne Wood, and together. 0:00:23.760 --> 0:00:26.160 We bring you The Nutrition Couch, the weekly podcast that 0:00:26.239 --> 0:00:27.760 keeps you up to date on everything you need to 0:00:27.840 --> 0:00:31.280 know in the world of nutrition as well as cheap meals. Today, 0:00:31.320 --> 0:00:34.640 we're going to deep dive into the growing research on 0:00:34.800 --> 0:00:38.720 creating as a supplement to support women's health, especially through 0:00:38.760 --> 0:00:40.360 the perry and menopausal years. 0:00:40.800 --> 0:00:43.320 We found a great new snack soup that we really like. 0:00:43.400 --> 0:00:46.440 The sound off and our listener question is all about 0:00:46.479 --> 0:00:51.239 Easter chocolate and how much is too much? So Leanne, 0:00:51.280 --> 0:00:54.680 you know, as dietitians credit to practicing dietitians, it's one 0:00:54.720 --> 0:00:57.640 of our requirements for our profession to keep up to 0:00:57.720 --> 0:01:00.200 date in what we describe as evidence based practice. So 0:01:00.760 --> 0:01:03.640 frequently we're coming across pieces of research. I know myself. 0:01:03.680 --> 0:01:05.880 I subscribe to a lot of the journals and get 0:01:05.959 --> 0:01:09.680 daily updates on what's new and nutrition research, and there's 0:01:09.680 --> 0:01:13.240 also been quite a lot of new stuff coming out 0:01:13.280 --> 0:01:17.160 on menopause and perimenopause and optimizing body composition and nutrition 0:01:17.240 --> 0:01:19.800 because there's a couple of big influences in the States 0:01:19.840 --> 0:01:21.760 doing a lot of work in this area and recently 0:01:21.760 --> 0:01:24.160 published books. So it's kind of getting a bit of 0:01:25.040 --> 0:01:27.479 momentum behind it, which is fantastic because we're really looking 0:01:27.520 --> 0:01:29.440 at how do we optimize women's sell through their sort 0:01:29.440 --> 0:01:32.560 of forties, fifties and beyond. Now, something that we had 0:01:32.600 --> 0:01:35.959 been very aware of is the growing interest in creating 0:01:36.880 --> 0:01:40.839 as a supplement to support these pery through the pery years. 0:01:41.480 --> 0:01:43.119 And it came up again this week when a good 0:01:43.120 --> 0:01:45.640 friend of mine had said to me that she takes 0:01:45.760 --> 0:01:49.480 creating every day, and she sort of anecdotally said, I 0:01:49.640 --> 0:01:52.440 just it makes such a difference to my mental clarity, 0:01:52.480 --> 0:01:54.360 and I thought I thought it was time we revisited it. 0:01:54.400 --> 0:01:57.440 I think we have previously discussed it on the podcast, 0:01:57.960 --> 0:01:59.520 but I thought it sort of time for a bit 0:01:59.520 --> 0:02:02.520 of a research update because I know myself, I'm thinking 0:02:02.520 --> 0:02:04.280 of even taking it. It was a supplement that I 0:02:04.360 --> 0:02:07.600 used as a sports dietitian frequently with sprint athletes and 0:02:07.640 --> 0:02:10.280 those wanting to gain lean muscle tissue. But really this 0:02:10.440 --> 0:02:14.960 is about using it as a well being and optimizing 0:02:15.080 --> 0:02:18.880 health addition to our diet, rather than an athletic performance supplement, 0:02:18.919 --> 0:02:19.240 isn't it. 0:02:19.800 --> 0:02:22.120 Yeah, because we know know that there's some great research 0:02:22.200 --> 0:02:25.480 that supports creatine, like you said, from a muscle gaining perspective, 0:02:25.520 --> 0:02:26.880 and certainly I've used it for a lot of my 0:02:26.960 --> 0:02:30.400 ladies whose goals are you know, improving their strength, maybe 0:02:30.400 --> 0:02:33.320 scorting one hundred kilos, being you know, the best deadlift 0:02:33.360 --> 0:02:35.600 they've ever done, that sort of thing, will actually supplement 0:02:35.600 --> 0:02:38.160 with creatine. And we do know that based on your diet, 0:02:38.440 --> 0:02:40.639 a lot of women in particular can be quite low 0:02:40.639 --> 0:02:43.440 in creating, particularly if you're big and or vegetarian. So, 0:02:43.800 --> 0:02:47.280 in the most basic terms, creatine is essentially just a minoesid. 0:02:47.280 --> 0:02:49.680 It's a natural, you know, compound made in your body, 0:02:49.680 --> 0:02:52.000 and it's stored in your muscles, also in your brain, 0:02:52.080 --> 0:02:54.920 and also in your gut. Now, creatine is required for 0:02:55.000 --> 0:02:58.240 the bodies like fast, high paced kind of energy when 0:02:58.280 --> 0:03:01.280 you're doing demanding type activity, the body needs a little 0:03:01.320 --> 0:03:04.720 bit more creatine, So it's a naturally occurring compound in 0:03:04.720 --> 0:03:07.880 your body, and your body actually produces creatine about a 0:03:07.919 --> 0:03:10.680 grammar day in your liver after you eat protein. So 0:03:10.720 --> 0:03:12.840 if you're not eating enough protein, you're very likely not 0:03:12.919 --> 0:03:14.440 to get enough creatine. 0:03:14.040 --> 0:03:14.720 In your diet. 0:03:14.880 --> 0:03:17.280 And if you are somebody who is vegan or vegetarian, 0:03:17.320 --> 0:03:19.800 you probably have lower levels of creatine as well, because 0:03:19.840 --> 0:03:23.359 creatin is mostly found through animal based protein and fish 0:03:23.400 --> 0:03:26.680 as well, and there is quite a large variation amongst 0:03:26.720 --> 0:03:30.000 individuals depending on what their creatine levels are. This is 0:03:30.080 --> 0:03:32.560 due very much in terms of gender, age, and like 0:03:32.600 --> 0:03:35.120 I mentioned, dietary habits. People who are plant based and 0:03:35.160 --> 0:03:37.880 to have far lower levels of creatine, which is why 0:03:37.920 --> 0:03:39.800 you will see a lot of the you know, vegan 0:03:39.840 --> 0:03:42.880 based body lifters and power lifters taking something like protein 0:03:42.920 --> 0:03:46.320 powder bcas and creatine as well. So when it comes 0:03:46.360 --> 0:03:50.040 to the research around women's health, like we know, we 0:03:50.080 --> 0:03:52.960 do know what it is very effective for performance and 0:03:53.040 --> 0:03:56.720 strength and muscle gain, particularly for those exercises where you're 0:03:56.760 --> 0:04:00.520 doing those brief, high intensity periods of exercise. You're doing 0:04:00.560 --> 0:04:03.200 sprinting or you're playing a racket sport like tennis or 0:04:03.240 --> 0:04:06.280 squash where you have those really intense periods of sprinting 0:04:06.320 --> 0:04:08.600 and then you might stop again. Soccer is another good example. 0:04:08.880 --> 0:04:11.640 Creatine can be really effective in those types of sports 0:04:11.640 --> 0:04:14.440 where we have those big, high bursts of high intensity energy. 0:04:14.720 --> 0:04:17.080 But when it comes to women's health, you're right, there's 0:04:17.120 --> 0:04:20.040 a lot of I guess, new talk online about this 0:04:20.080 --> 0:04:24.560 supplement now. Unfortunately, and like most research, it's very understudied, 0:04:24.640 --> 0:04:28.400 particularly for females. The bulk of the research done on 0:04:28.520 --> 0:04:31.120 creatine is with males, and it's with sports, and it's 0:04:31.160 --> 0:04:33.720 to do with you know, muscle gain essentially, but it's 0:04:33.760 --> 0:04:36.839 particularly done on males. So we do know that sports 0:04:36.920 --> 0:04:41.159 tutition research overall is heavily understudied when it comes to females, 0:04:41.200 --> 0:04:44.360 and unfortunately, creatine is no different, particularly when you actually 0:04:44.360 --> 0:04:46.640 take creatine out of the sports tutition world and put 0:04:46.640 --> 0:04:49.000 it into more just the health and well being a world. 0:04:49.320 --> 0:04:52.120 But what we do know is that females in particular 0:04:52.240 --> 0:04:56.719 exhibit about seventy to eighty percent lower endogenous creatine stores 0:04:56.720 --> 0:05:00.360 compared to our male counterparts. So this is an issue, 0:05:00.440 --> 0:05:02.720 I guess for a lot of women because we do 0:05:02.800 --> 0:05:05.599 know that creatine not only supports things like lean muscle 0:05:05.640 --> 0:05:09.080 mass and that extra high intensity type energy, but there 0:05:09.160 --> 0:05:11.240 is a little bit of research that it also helps 0:05:11.240 --> 0:05:15.000 with things like body composition, mood, also our brain how. 0:05:14.880 --> 0:05:15.920 They got health as well. 0:05:16.000 --> 0:05:19.560 So it's a really interesting nutrient, I guess we can 0:05:19.600 --> 0:05:22.360 call it, and a really interesting thing to consider supplementing 0:05:22.400 --> 0:05:24.039 as well. And there has been a lot of talk 0:05:24.120 --> 0:05:27.359 like you mentioned among that kind of pre impost menopausal 0:05:27.800 --> 0:05:30.599 female because we do know that some of the newer 0:05:30.600 --> 0:05:33.880 research coming out shows that in perimenopause it can be 0:05:33.880 --> 0:05:37.800 effective for improving strength and exercise performance, and then in 0:05:37.880 --> 0:05:41.080 post menopause some of the research is supporting the benefits 0:05:41.080 --> 0:05:44.160 that it actually helps support skeletal muscle mass and function 0:05:44.279 --> 0:05:47.680 as well, particularly consuming higher amounts of creatine as well. 0:05:47.720 --> 0:05:49.800 So it's not just eating enough through your diet, it's 0:05:49.800 --> 0:05:53.320 actually supplementing with higher amounts of creatine. Because don't forget, 0:05:53.400 --> 0:05:56.279 although protein is good, the more protein we eat, the 0:05:56.360 --> 0:05:58.440 higher calorie load we get in. So it's kind of 0:05:58.440 --> 0:06:01.000 that catch twenty two where we want more protein, we 0:06:01.040 --> 0:06:03.719 want more creating, particularly in that pre and post mental 0:06:03.800 --> 0:06:06.280 poolse all time of our life. But the more we have, 0:06:06.400 --> 0:06:08.640 the more calories we take in, and sometimes that can 0:06:08.680 --> 0:06:11.839 offset the body recomposition or the fat loss goals that 0:06:11.880 --> 0:06:14.600 we're actually aiming towards as well. So some of the 0:06:14.640 --> 0:06:18.160 pre clinical research and the clinical evidence to date has 0:06:18.200 --> 0:06:21.839 shown some really positive effects on creatine supplementation and mood 0:06:21.920 --> 0:06:25.080 and cognition as well. And this is really interesting, Susie. 0:06:25.160 --> 0:06:27.400 I can think of a number of clients that I 0:06:27.440 --> 0:06:29.760 have at the moment that would really benefit from you know, 0:06:29.920 --> 0:06:33.040 myself included mood and cognitive benefits as well, and I 0:06:33.160 --> 0:06:36.200 think the link between creatine supplement really comes back to 0:06:36.240 --> 0:06:40.159 this restoring brain energy levels and homeostasis. So it's a 0:06:40.279 --> 0:06:43.000 very watch this space when it comes to brain house 0:06:43.080 --> 0:06:45.520 and mood and cognition. But I do think we're starting 0:06:45.520 --> 0:06:48.480 to see more and more evidence here and creating supplements 0:06:48.600 --> 0:06:52.120 is fairly quote unquote safe, I guess to use because 0:06:52.160 --> 0:06:54.599 it is more of that naturally occur and compound found 0:06:54.600 --> 0:06:57.479 in foods. Obviously, supplements form is very different to what 0:06:57.520 --> 0:06:59.000 you would find naturally in foods. 0:06:59.000 --> 0:07:00.000 And we would always enco. 0:07:00.000 --> 0:07:02.880 Courage our listeners to go and touch base with their 0:07:02.920 --> 0:07:05.800 own sports dietician or dietitian or even doctor to have 0:07:05.839 --> 0:07:08.320 a discussion if they are thinking about taking creatine. But 0:07:08.800 --> 0:07:11.720 where I find it really interesting, Susie is potentially in 0:07:11.720 --> 0:07:15.120 this postpart and period for many women, because some of 0:07:15.160 --> 0:07:19.240 the research is really pointing towards supporting that creatine supplementation, 0:07:19.440 --> 0:07:22.240 supporting a pro energetic environment in the brain. 0:07:22.560 --> 0:07:23.360 And I think if we. 0:07:23.280 --> 0:07:26.080 Can give our postpartum moms just that little bit more 0:07:26.080 --> 0:07:28.800 of an energy boost, I really do think that's something 0:07:28.840 --> 0:07:30.560 that if we could get the funding, if we could 0:07:30.560 --> 0:07:32.400 do a bit of research in this area, it could 0:07:32.440 --> 0:07:35.480 just be absolutely game changing in that postpart and period 0:07:35.560 --> 0:07:38.440 for many women. So I guess what the research is 0:07:38.480 --> 0:07:41.800 pointing towards. Is it really focusing and helping out with 0:07:41.880 --> 0:07:45.520 things like performance, body composition, mood, and also, like we 0:07:45.600 --> 0:07:49.400 mentioned energy levels, but we just don't exactly know enough 0:07:49.520 --> 0:07:53.160 like how much, how often is it a long term supplement, 0:07:53.200 --> 0:07:54.600 is it a loading dose or is it more of 0:07:54.640 --> 0:07:57.560 a maintenance, you know, a routine daily dose that we 0:07:57.560 --> 0:07:59.760 should be recommending for our female So I think it's 0:07:59.760 --> 0:08:02.480 a the really interesting space and I would absolutely love 0:08:02.520 --> 0:08:05.600 to see more research in this area over the coming months. 0:08:05.600 --> 0:08:07.440 But it's something I must say that I'm not really 0:08:07.560 --> 0:08:09.960 using with my clients at the moment, but I certainly 0:08:10.000 --> 0:08:12.960 do think in the next one to two three years 0:08:13.040 --> 0:08:16.600 it's probably something I will be routinely recommending for my ladies. 0:08:16.600 --> 0:08:19.080 What about you, Do you use it routinely in your practice? 0:08:19.360 --> 0:08:21.760 I don't now because I don't do any real sports 0:08:21.800 --> 0:08:24.920 nutrition work, but it's certainly something I'm very interested in 0:08:25.160 --> 0:08:29.600 because I think anything that optimizes particularly cognitive and that 0:08:29.680 --> 0:08:32.320 brain fog that you get when you're quite fatigued or 0:08:32.320 --> 0:08:35.720 even you know, attributing it to hormonial changes. But also 0:08:35.760 --> 0:08:39.360 as we've discussed optimizing body composition and maximizing work in 0:08:39.400 --> 0:08:41.600 the gym, for example, which we know is so important 0:08:41.600 --> 0:08:44.200 for women as they move through their forties and fifties. 0:08:44.720 --> 0:08:47.200 But what I would also encourage our listeners to do 0:08:47.520 --> 0:08:49.920 is that when I'm talking to clients or even just 0:08:50.040 --> 0:08:52.960 general questions that come up online, I have a lot 0:08:53.000 --> 0:08:55.320 of people who are talking about taking supplements, you know, 0:08:55.520 --> 0:08:58.240 and they'll describe what they're buying or taking, and in 0:08:58.280 --> 0:09:01.160 more cases than not, the AIRN I find the supplements 0:09:01.240 --> 0:09:03.600 are not evidence based. They're more sort of things like 0:09:03.679 --> 0:09:06.600 B group vitamins or very basic supplements that people are 0:09:06.600 --> 0:09:09.320 paying quite a lot of money for and probably not 0:09:09.400 --> 0:09:11.719 doing that much. So I would encourage women if you're 0:09:11.760 --> 0:09:15.719 looking for some of those optimizing body composition, optimizing performance, 0:09:15.800 --> 0:09:17.960 you know, make sure you're using supplements that have an 0:09:18.000 --> 0:09:20.360 evidence based to them and have been formulated for women, 0:09:20.800 --> 0:09:22.920 because I think that we will again, you know, there's 0:09:22.920 --> 0:09:26.120 a lot of influencers who are now making wellness supplements, 0:09:26.160 --> 0:09:29.640 powders and beauty supplements that you can find across the 0:09:29.679 --> 0:09:32.560 board because it sounds so appealing to just be able 0:09:32.559 --> 0:09:34.360 to mix something in water and drink it and it's 0:09:34.360 --> 0:09:36.400 good for your skin or good for your sleep or 0:09:36.920 --> 0:09:39.040 But I think what we'll see is that there's a 0:09:39.040 --> 0:09:43.280 difference between influencers who are basically models, you know, selling 0:09:43.320 --> 0:09:45.600 stuff that is safe to take but probably really not 0:09:45.640 --> 0:09:49.720 doing that much, and a scientifically formulated mix by a 0:09:49.760 --> 0:09:53.280 dietitian or a scientist where has an evidence based to it. 0:09:53.320 --> 0:09:55.600 So I would encourage you to really check that because 0:09:55.640 --> 0:09:58.400 whenever I see some of these wellness powders, they've often 0:09:58.400 --> 0:10:00.960 got the most basic ingredients them and you're really paying 0:10:00.960 --> 0:10:02.679 for not much at all, but because it's got beauty 0:10:02.760 --> 0:10:05.280 or wellness or sleep. We all think it's fantastic. So 0:10:05.360 --> 0:10:08.840 I think we will continue to see more scientifically formulated 0:10:08.840 --> 0:10:12.520 supplements that target these areas but actually have an evidence 0:10:12.600 --> 0:10:14.360 base to them. So before you run out and buy 0:10:14.400 --> 0:10:16.079 any of that kind of product, it'd be very much 0:10:16.160 --> 0:10:17.920 checking that you're not just paying a whole lot of 0:10:17.920 --> 0:10:19.800 money for vitamin C and vitamin B which you could 0:10:19.840 --> 0:10:21.800 easily get from an orange and a keyway fruit and 0:10:21.880 --> 0:10:24.960 number some whole grain bread. All right, Well, something I 0:10:24.960 --> 0:10:30.360 wanted to talk about today was the idea of cheat meals, 0:10:30.440 --> 0:10:33.480 but also I guess the concept of banking calories, and 0:10:34.240 --> 0:10:37.200 I'm not quite sure if we've specifically looked at banking 0:10:37.240 --> 0:10:39.720 calories as a concept before, but I know it. Sometimes 0:10:39.760 --> 0:10:45.200 we have spoken about cheat tight meals. So usually what 0:10:45.240 --> 0:10:48.920 we would describe working with clients is we design meal 0:10:49.000 --> 0:10:52.040 plans that sort of factor in more indulgent eating, because 0:10:52.080 --> 0:10:54.440 as we know, whether it's you know, eating at a 0:10:54.480 --> 0:10:56.720 restaurant where you're getting a lot more calories, or you're 0:10:56.760 --> 0:10:59.600 going for a celebration where there's cake, or it's coming 0:10:59.679 --> 0:11:01.360 up to eat and there's going to be some more 0:11:01.400 --> 0:11:04.880 indulgent food, you know, all those things mean that at 0:11:04.880 --> 0:11:07.560 certain times we will consume far more calories than we need, 0:11:07.600 --> 0:11:10.320 and there's nothing wrong with that as long as you 0:11:10.360 --> 0:11:12.280 then learn to buffer it, and there'll be times when 0:11:12.320 --> 0:11:14.800 you don't need as many calories. So what I'll often 0:11:14.800 --> 0:11:17.319 say to clients is, you know, as part of the 0:11:17.360 --> 0:11:19.440 meal plan, you know, a meal or two each week 0:11:19.559 --> 0:11:20.480 that may be heavier. 0:11:20.520 --> 0:11:21.880 You don't need to worry about it. 0:11:21.920 --> 0:11:24.360 And I'll have clients who'll then say, you know, do 0:11:24.440 --> 0:11:26.480 I need to eat less on that day because I 0:11:26.520 --> 0:11:28.560 am going to have more? And I'll say absolutely not. 0:11:29.200 --> 0:11:32.920 What we want to work on is regulating that. So 0:11:32.960 --> 0:11:35.959 if you have had a more indulgent meal, heavier meal, 0:11:36.040 --> 0:11:38.800 or several glasses of wine plus the heavy meal, that 0:11:38.920 --> 0:11:41.080 you really wait until you're hungry to eat again, and 0:11:41.120 --> 0:11:43.599 you don't get into that restrictive diet cycle, which of 0:11:43.640 --> 0:11:46.640 course we've recently talked about on our webinar Breaking the 0:11:46.640 --> 0:11:49.320 Diet Cycle, which you can find at the nutritioncouch dot com. 0:11:49.320 --> 0:11:51.719 So we're really trying to teach our clients that it's 0:11:51.720 --> 0:11:54.720 completely normal to overeat at times as long as you 0:11:54.720 --> 0:11:56.720 buffer it and learn to not do it every single 0:11:56.760 --> 0:12:00.440 meal and learn the real appetite cues. Long time, I 0:12:00.520 --> 0:12:02.480 noticed with clients, you know, when they perhaps would have 0:12:02.520 --> 0:12:04.720 had a meal off and gone and eaten, you know, 0:12:04.920 --> 0:12:08.280 far more than they need because they're allowed to. Over time, 0:12:08.320 --> 0:12:10.559 they learned it to taste food and enjoy it without 0:12:10.559 --> 0:12:12.920 completely overeating. So I had a couple of things I 0:12:12.920 --> 0:12:15.600 wanted just to talk about in that context. So I 0:12:15.600 --> 0:12:19.199 think it's really important to know that when we refer 0:12:19.320 --> 0:12:22.280 to a meal off or a more indulgent meal, it's 0:12:22.360 --> 0:12:27.440 not psychological permission to grossly overeat. So what I do 0:12:27.640 --> 0:12:30.400 notice with my clients who have these meals is that 0:12:30.480 --> 0:12:33.839 they might go to a restaurant and order something heavy 0:12:33.840 --> 0:12:36.679 and naturally have a few glasses of wine, but then 0:12:36.720 --> 0:12:40.320 they'll also have the bread that comes before. They'll have 0:12:40.360 --> 0:12:43.439 a three course meal, They'll have the hot chips on 0:12:43.440 --> 0:12:47.280 a side. They'll also have a whole dessert, They'll have 0:12:47.280 --> 0:12:49.400 several drinks. They may even go home and still have 0:12:49.520 --> 0:12:53.400 their hot chocolate and dessert before bed. And it's almost 0:12:53.480 --> 0:12:57.080 like there's a psychological permission given to just grossly overeat 0:12:57.120 --> 0:13:00.320 because it's off. And I wanted to talk about that 0:13:00.480 --> 0:13:04.079 is a concept that there's a difference between enjoying something indulgent, 0:13:04.559 --> 0:13:09.760 that's hiring calories and grossly overeating. And grossly overeating is 0:13:09.960 --> 0:13:12.720 not being mindful of whether you even want to have 0:13:12.760 --> 0:13:15.320 something or not, whether you're hungry for it. It's basically 0:13:15.360 --> 0:13:19.120 eating foods that you consider to be unhealthy or more 0:13:19.160 --> 0:13:22.480 indulgent or higher in fat, and eating everything insight because 0:13:22.480 --> 0:13:23.440 you're on a meal off. 0:13:24.000 --> 0:13:25.200 And I've had to go through this. 0:13:25.240 --> 0:13:27.840 Several times with my clients to say, a meal off 0:13:28.000 --> 0:13:31.360 is not permission psychologically to eat everything. A meal off 0:13:31.440 --> 0:13:33.719 is just acknowledging that it will be hiring calories. You 0:13:33.760 --> 0:13:35.680 don't have to then go out of your way to 0:13:36.000 --> 0:13:38.559 overeat as part of it. And then the other thing 0:13:38.559 --> 0:13:40.800 that I wanted to talk about in that context was 0:13:40.960 --> 0:13:44.160 banking calories because I've also had a situation in the 0:13:44.200 --> 0:13:47.080 last few weeks where a client had sort of eaten 0:13:47.440 --> 0:13:50.240 very little in the day and then she had this 0:13:50.280 --> 0:13:52.960 sort of enormous amount of food in the evening and 0:13:53.000 --> 0:13:55.000 she said to me, yeah, but I didn't I purposely 0:13:55.080 --> 0:13:56.800 didn't eat a lot in the day because I knew 0:13:56.800 --> 0:13:59.920 that I wanted to have more. And I said, I understand, 0:14:00.120 --> 0:14:03.520 but that's just not how it works. You can't bank calories, 0:14:03.920 --> 0:14:06.680 so it doesn't matter that you eat very little that day. 0:14:07.040 --> 0:14:08.959 It doesn't mean you can spend that whole two thousand 0:14:09.040 --> 0:14:13.720 calories in the nighttime, because again, that's really probably significant overeating, 0:14:14.160 --> 0:14:16.480 and to me lean the best way to describe it 0:14:16.520 --> 0:14:20.000 is psychological permission to eat versus actually listening to your 0:14:20.040 --> 0:14:23.560 body and considering what you really feel like eating and 0:14:23.680 --> 0:14:26.480 not overeating and stuffing food in and just being mindless 0:14:26.520 --> 0:14:27.400 because you're off. 0:14:27.520 --> 0:14:28.600 And that's really important. 0:14:28.640 --> 0:14:32.320 I feel coming into Easter, where there are four significant 0:14:32.360 --> 0:14:34.920 holiday days where there are more indulgent foods. I just 0:14:34.960 --> 0:14:37.080 read an article to show that Australians would spend I 0:14:37.120 --> 0:14:39.640 think it was two billion dollars on Easter eggs and 0:14:39.680 --> 0:14:44.040 Hot Cross buns, and I certainly observe regularly around holiday periods. 0:14:44.120 --> 0:14:45.760 My clients will go into it and they'll be like, 0:14:45.800 --> 0:14:48.480 it's Easter and they'll have, you know, three Hot Cross 0:14:48.480 --> 0:14:51.520 buns and two bunnies and just all that chocolate Easter eggs, 0:14:51.760 --> 0:14:53.920 and they probably don't even enjoy or notice it that much, 0:14:53.960 --> 0:14:54.920 but it's in their mind. 0:14:55.400 --> 0:14:56.040 They're off. 0:14:56.520 --> 0:14:58.480 So I think it's a good time to be talking 0:14:58.520 --> 0:15:01.920 about that that it's not psychological permission to overeat. It's 0:15:01.960 --> 0:15:04.200 more acknowledging that the food might be heavy, and you 0:15:04.240 --> 0:15:06.400 might have a few extra glasses of wine or a 0:15:06.480 --> 0:15:08.760 meal at a restaurant that is naturally hiring calories. You 0:15:08.800 --> 0:15:11.160 don't then have to superload it with all the bread 0:15:11.200 --> 0:15:13.960 and the fries and the dessert just because it's in 0:15:14.000 --> 0:15:14.960 your head to meal. 0:15:14.760 --> 0:15:15.960 Off a hundred percent. 0:15:16.000 --> 0:15:18.040 There was certainly the concepts that we covered in our 0:15:18.040 --> 0:15:20.800 recent webinar, Breaking the Diet Cycle, where I think for 0:15:20.840 --> 0:15:23.560 so many women they've just been dieting for so long, 0:15:23.600 --> 0:15:26.520 perhaps even an entire lifetime, where they're either on or 0:15:26.520 --> 0:15:28.560 they're off. There they're on the diet, they're off the diart. 0:15:28.600 --> 0:15:30.800 It's black or white. They're good or bad. They're you know, 0:15:30.840 --> 0:15:33.320 they're completely on track or they're completely off track. There's 0:15:33.360 --> 0:15:35.360 no it's sort of so black or white, there's no 0:15:35.520 --> 0:15:38.400 in between. And I posted something to my Instagram, I 0:15:38.440 --> 0:15:39.760 don't know, a couple of weeks ago now. It was 0:15:39.760 --> 0:15:42.040 a quote, and it basically said, you don't need to 0:15:42.040 --> 0:15:44.160 pay for another dit, you just need to learn to 0:15:44.200 --> 0:15:46.560 eat well for life. And the amount of just DMS 0:15:46.600 --> 0:15:48.920 and feedback I got on that in a positive way, 0:15:48.920 --> 0:15:51.960 but basically women saying this is so difficult because I've 0:15:51.960 --> 0:15:54.480 been doing it my entire life, Like how do I stop? 0:15:54.560 --> 0:15:56.840 Like how do you not overindulge at something like Easter? 0:15:57.080 --> 0:15:58.800 How do you get to the weekend and not want 0:15:59.240 --> 0:16:01.240 all of the treats because you've been so good during 0:16:01.240 --> 0:16:03.800 the week, You've been so regimented Monday to Friday, or 0:16:03.800 --> 0:16:06.120 you just feel like you want to reward yourself because 0:16:06.360 --> 0:16:08.320 you've managed the week, or whatever it might be. So 0:16:08.360 --> 0:16:10.400 I think it really comes back to for a lot 0:16:10.400 --> 0:16:12.680 of women that relationship with food as well. And if 0:16:12.720 --> 0:16:16.360 you find that you're really struggling to stop overindulging in 0:16:16.480 --> 0:16:18.680 or you're just eating to the point where you routinely 0:16:18.720 --> 0:16:21.920 feel sick, or you routinely feel guilty after you eat, 0:16:22.240 --> 0:16:24.400 I think it's very much time to see if you 0:16:24.400 --> 0:16:26.640 can link in with an expert, such as a dietitian, 0:16:26.720 --> 0:16:30.480 such as psychologists to basically just discuss your relationship with 0:16:30.600 --> 0:16:33.520 food and why I guess you keep repeating the same 0:16:33.560 --> 0:16:34.720 patterns of behaviors. 0:16:34.800 --> 0:16:35.960 So I agree, Susie. 0:16:36.000 --> 0:16:37.800 I don't mind if my clients have a bit more 0:16:37.960 --> 0:16:40.200 on the weekend or it's especially occasion like a wedding 0:16:40.280 --> 0:16:41.960 or a birthday. Of course, I'm happy to them to 0:16:41.960 --> 0:16:43.760 have a bit of cake, but if they then, you know, 0:16:43.840 --> 0:16:47.120 if they're doing it routinely, if they're overeating every weekend, 0:16:47.160 --> 0:16:49.800 if they're constantly feeling sick or guilty after they eat, 0:16:50.000 --> 0:16:52.200 and if it's not allowing them to achieve the goals 0:16:52.280 --> 0:16:54.640 they want, that's when I would say that I probably 0:16:54.640 --> 0:16:57.800 have an issue with it, more so than if randomly 0:16:57.800 --> 0:16:59.480 a client wanted to bang some calories because I had 0:16:59.480 --> 0:17:02.360 this beautiful, you know, seven course degus station that their 0:17:02.400 --> 0:17:02.880 work was. 0:17:02.800 --> 0:17:04.200 Paying for, or whatever it might be. 0:17:04.560 --> 0:17:05.840 You know, I'm more than happy for them to do 0:17:05.880 --> 0:17:08.080 something like that on the odd occasion, but it can't 0:17:08.119 --> 0:17:11.240 be this routine thing where every single weekend they're overeating 0:17:11.359 --> 0:17:14.160 just because you know, quote unquote is the weekend. 0:17:14.240 --> 0:17:16.800 One hundred percent And so that's you know, what we 0:17:16.840 --> 0:17:19.640 would really encourage you to do as we move into 0:17:19.680 --> 0:17:23.080 the Easter weekend is really consider how you would like 0:17:23.160 --> 0:17:26.480 to enjoy your Easter indulgence. Does that mean a beautiful, 0:17:26.480 --> 0:17:29.480 fresh hot cross bun as a replacement for a meal 0:17:29.680 --> 0:17:32.800 over the Easter days? Doesn't mean one sort of bunny 0:17:32.880 --> 0:17:35.320 on Easter Sunday that you really savor, you know, what 0:17:35.480 --> 0:17:37.240 is something that you get the most pleasure because I 0:17:37.280 --> 0:17:39.680 guarantee you when you take that time to consider actually 0:17:39.680 --> 0:17:42.800 what you enjoy, it's far different to just everything that's 0:17:42.800 --> 0:17:45.240 on display. So yeah, really just take that time and 0:17:45.280 --> 0:17:46.840 we'll come back to a question or at least chocolate 0:17:46.840 --> 0:17:48.960 in a minute. But we found a new product, ed 0:17:49.240 --> 0:17:51.199 and we love a new product at the supermarket and 0:17:51.240 --> 0:17:54.520 this comes from Coals. And we've spoken about this range before, 0:17:54.560 --> 0:17:59.080 which is the per Form Coals range, and you may 0:17:59.119 --> 0:18:02.080 have seen in the fresh meal section they've got some 0:18:02.080 --> 0:18:04.160 great pre made meal, some of my favorites out there. 0:18:04.200 --> 0:18:06.640 I think they've also got what else soups? 0:18:06.920 --> 0:18:09.640 Got soups as well, soups, pro made soups, pre madals, 0:18:09.960 --> 0:18:12.160 and they've also got like a protein powder type range 0:18:12.160 --> 0:18:14.960 as well, in that like health wellness kind of our aisle. 0:18:15.119 --> 0:18:17.840 Yeah, yeah, but it's in the soup aisle. 0:18:18.160 --> 0:18:20.479 Yeah, this tick of my fancy for a couple of reasons, 0:18:20.480 --> 0:18:22.480 because it leads to something else that I also wanted 0:18:22.560 --> 0:18:25.120 to sort of talk about it at some point. So 0:18:25.200 --> 0:18:28.840 these are a new range of soups, but they're not 0:18:28.880 --> 0:18:32.640 just any old soup. They're called a snack soup, and 0:18:32.840 --> 0:18:35.240 they're coming in an under two hundred calories, which is 0:18:35.280 --> 0:18:38.960