1 00:00:00,440 --> 00:00:02,759 Speaker 1: Do you regularly have a meal off from your healthy 2 00:00:02,759 --> 00:00:06,200 Speaker 1: eating plan or put more apply, do you factor a 3 00:00:06,280 --> 00:00:09,640 Speaker 1: cheat meal or even a cheat day as part of 4 00:00:09,680 --> 00:00:13,080 Speaker 1: your eating routine. Well, there's some brand new research to 5 00:00:13,160 --> 00:00:17,319 Speaker 1: suggest that a cheat maybe actually doing your diet more 6 00:00:17,320 --> 00:00:20,759 Speaker 1: harm than good. And today Leanne and I take a 7 00:00:20,880 --> 00:00:24,319 Speaker 1: closer look wid Hi. I'm Susie Burrow normally and Wood 8 00:00:24,400 --> 00:00:26,720 Speaker 1: and each week we bring you The Nutrition Couch, the 9 00:00:26,720 --> 00:00:28,720 Speaker 1: bye weekly podcast that keeps you up to date on 10 00:00:28,800 --> 00:00:31,520 Speaker 1: everything you need to know in the world nutrition as. 11 00:00:31,440 --> 00:00:32,120 Speaker 2: Well as cheating. 12 00:00:32,320 --> 00:00:34,080 Speaker 1: Today we are going to take a deep dive into 13 00:00:34,159 --> 00:00:36,960 Speaker 1: alcohol consumption and really be honest about how much is 14 00:00:37,000 --> 00:00:39,920 Speaker 1: too much? And our listener question comes from our Instagram 15 00:00:39,960 --> 00:00:42,800 Speaker 1: and it's asking about sugar free lollies and are they 16 00:00:42,840 --> 00:00:46,839 Speaker 1: really a good choice? So, Leanne, this popped up on 17 00:00:47,040 --> 00:00:50,440 Speaker 1: my news feed recently and I instantly thought to myself, 18 00:00:50,440 --> 00:00:52,440 Speaker 1: this is a great topic for us, and it's even 19 00:00:52,479 --> 00:00:54,480 Speaker 1: more pertinent because we've just come off the back of 20 00:00:54,560 --> 00:00:58,960 Speaker 1: Mother's Day and my clients have certainly been cheating and 21 00:00:59,000 --> 00:01:02,000 Speaker 1: not just a little. I've been sort of getting food 22 00:01:02,000 --> 00:01:04,800 Speaker 1: diaries coming over the weekend and being like, whoa that 23 00:01:04,959 --> 00:01:07,440 Speaker 1: was certainly not a meal off. It was certainly a 24 00:01:07,520 --> 00:01:11,800 Speaker 1: weekend of eating. So I think, first of all, we'll 25 00:01:11,840 --> 00:01:14,160 Speaker 1: talk a little bit about history of cheating in a 26 00:01:14,200 --> 00:01:19,120 Speaker 1: diet context, because, notoriously, or from my memory of it, 27 00:01:19,120 --> 00:01:23,240 Speaker 1: it came originally from bodybuilding practices, where bodybuilders are so 28 00:01:23,440 --> 00:01:25,240 Speaker 1: very very strict for a period when they're going through 29 00:01:25,240 --> 00:01:28,520 Speaker 1: their strip phase, and then they will sometimes factor in 30 00:01:28,560 --> 00:01:31,080 Speaker 1: as part of their strip when they're getting ready for competition, 31 00:01:31,160 --> 00:01:33,880 Speaker 1: to cheat where they'll allow themselves to have a heavier 32 00:01:33,920 --> 00:01:36,520 Speaker 1: meal and will allow for eating out or perhaps something 33 00:01:36,560 --> 00:01:40,200 Speaker 1: they're craving. And that was something that traditionally that kind 34 00:01:40,240 --> 00:01:44,720 Speaker 1: of regime sport would routinely talk about a cheat meal. Now, 35 00:01:45,000 --> 00:01:49,160 Speaker 1: certainly people will then extrapolate that. And the issue I've 36 00:01:49,160 --> 00:01:52,200 Speaker 1: always had with clients in general is that a cheat 37 00:01:52,320 --> 00:01:55,320 Speaker 1: is not just enjoying something in moderation, so saying a 38 00:01:55,360 --> 00:01:57,720 Speaker 1: beautiful pastor because they're out, or a couple of glasses 39 00:01:57,760 --> 00:02:02,240 Speaker 1: of wine. It's psychologically gives license to binge and overeat. 40 00:02:02,280 --> 00:02:04,480 Speaker 1: And indeed I saw that with some of my ladies 41 00:02:04,520 --> 00:02:06,920 Speaker 1: over the weekend. It wasn't that they ate a few 42 00:02:06,920 --> 00:02:09,919 Speaker 1: extra things. They gave themselves permission to eat large quantities 43 00:02:10,160 --> 00:02:12,919 Speaker 1: of poor quality food and the guys that they were 44 00:02:12,919 --> 00:02:16,360 Speaker 1: off their diet. Now we know psychologically and that that 45 00:02:16,480 --> 00:02:20,280 Speaker 1: lends itself to the diet cycle where the belief sits 46 00:02:20,919 --> 00:02:24,040 Speaker 1: psychologically that your diet has to be perfect and then 47 00:02:24,040 --> 00:02:26,040 Speaker 1: you're either off or you're on, and it can really 48 00:02:26,080 --> 00:02:28,440 Speaker 1: fuel that diet culture. And you and I have both 49 00:02:28,440 --> 00:02:31,280 Speaker 1: always been very clear that we do not support that, 50 00:02:31,760 --> 00:02:33,480 Speaker 1: and what we're trying to do with our clients is 51 00:02:33,480 --> 00:02:35,519 Speaker 1: to create balance. And sure there might be a meal 52 00:02:35,600 --> 00:02:38,200 Speaker 1: or to each week that's more indulgent or heavier in calories, 53 00:02:38,560 --> 00:02:40,720 Speaker 1: but simply it's about them buffering it and having some 54 00:02:40,800 --> 00:02:43,680 Speaker 1: lighter days because inevitably and in life, there will be 55 00:02:43,720 --> 00:02:45,440 Speaker 1: times that we eat high calorie food and there'll be 56 00:02:45,480 --> 00:02:48,680 Speaker 1: times that we eat lighter. But certainly for clients who 57 00:02:48,680 --> 00:02:52,240 Speaker 1: have had a long history of dieting, to work and 58 00:02:52,880 --> 00:02:55,200 Speaker 1: get rid of that whole belief structure that you've got 59 00:02:55,240 --> 00:02:57,120 Speaker 1: to be perfect to achieve results and have to be 60 00:02:57,160 --> 00:02:59,000 Speaker 1: on or off something can take a lot of a 61 00:02:59,040 --> 00:03:02,400 Speaker 1: lot of work over time. But this was interesting research 62 00:03:03,000 --> 00:03:06,240 Speaker 1: that got widespread coverage. It actually came from the University 63 00:03:06,240 --> 00:03:09,880 Speaker 1: of New South Wales, in Sydney to It was a 64 00:03:09,960 --> 00:03:13,359 Speaker 1: rat study, but it was specifically looking at the difference 65 00:03:13,480 --> 00:03:16,799 Speaker 1: when the rats were on their typical healthy rat diet 66 00:03:17,639 --> 00:03:20,639 Speaker 1: versus a diet that was filled with heavily processed food. 67 00:03:21,280 --> 00:03:24,400 Speaker 1: And what the research has found was that when the 68 00:03:24,520 --> 00:03:27,760 Speaker 1: rats were on a high saturated fat, high sugar diet, 69 00:03:27,800 --> 00:03:30,919 Speaker 1: which is typical of what we'd call an ultra processed 70 00:03:30,919 --> 00:03:34,280 Speaker 1: diet where you're having foods that are purchased away from 71 00:03:34,320 --> 00:03:38,920 Speaker 1: the home, so fried food, takeaway food for ultra process 72 00:03:39,000 --> 00:03:41,680 Speaker 1: foods of foods that don't resemble the original food type, 73 00:03:41,760 --> 00:03:47,120 Speaker 1: so snack food, chips, biscuits, chocolates, that indulgent kind of food. 74 00:03:47,600 --> 00:03:50,520 Speaker 1: The longer that the rats were on those diets, basically, 75 00:03:50,560 --> 00:03:55,000 Speaker 1: the worst they performed in spatial memory tests. And so 76 00:03:55,160 --> 00:03:59,240 Speaker 1: researchers found their relationship interesting because not only did they 77 00:03:59,600 --> 00:04:04,440 Speaker 1: confirm that it significantly altered the rats gut microbiome, which 78 00:04:04,480 --> 00:04:06,920 Speaker 1: is the link between a diet high and not processed 79 00:04:06,920 --> 00:04:10,240 Speaker 1: food and immune function, but it actually affected them cognitively, 80 00:04:10,280 --> 00:04:12,400 Speaker 1: and the longer they were on the diets, the worse 81 00:04:12,760 --> 00:04:17,200 Speaker 1: the cognitive performance got. So what this is telling us, 82 00:04:17,240 --> 00:04:20,920 Speaker 1: Leanne is that that whole cycle it. Admittedly it's a 83 00:04:21,000 --> 00:04:24,280 Speaker 1: rat study, but we can can take some home messages 84 00:04:24,320 --> 00:04:29,800 Speaker 1: from it. Ultimately, that whole idea of being on or 85 00:04:29,800 --> 00:04:34,320 Speaker 1: off a diet can be physiologically damaging, but also what 86 00:04:34,360 --> 00:04:36,440 Speaker 1: it appears is psychologically damaging. 87 00:04:36,480 --> 00:04:38,040 Speaker 2: It actually impacts the brain. 88 00:04:38,960 --> 00:04:42,280 Speaker 1: And so what we want to learn from this is 89 00:04:42,320 --> 00:04:45,159 Speaker 1: that that whole idea of being on or off something, 90 00:04:45,320 --> 00:04:49,440 Speaker 1: or basically binging on poor quality food under the guise 91 00:04:49,480 --> 00:04:52,240 Speaker 1: of having a meal off, is not a good idea. 92 00:04:52,279 --> 00:04:54,520 Speaker 1: And I see it all the time with my clients. 93 00:04:55,040 --> 00:04:59,479 Speaker 1: They don't go and have a situational appropriate meal that 94 00:04:59,600 --> 00:05:01,800 Speaker 1: is heavy. You know, they're not at an Italian restaurant 95 00:05:01,839 --> 00:05:03,680 Speaker 1: ordering pasta and a couple of glasses of wine or 96 00:05:03,720 --> 00:05:06,440 Speaker 1: having a gelata with the kids. They're going out of 97 00:05:06,480 --> 00:05:10,080 Speaker 1: their way to make sure they eat really poor quality stuff. 98 00:05:10,080 --> 00:05:12,200 Speaker 1: So they give themselves permission to have For example, they 99 00:05:12,200 --> 00:05:13,880 Speaker 1: go to a fish and chip shop and they have 100 00:05:13,960 --> 00:05:17,880 Speaker 1: fish and chips plus calamari, plus soft drink plus wine. 101 00:05:17,920 --> 00:05:20,320 Speaker 1: Now that is a binge, it's not a meal off. 102 00:05:20,440 --> 00:05:22,440 Speaker 1: And that's what you want to sort of draw down 103 00:05:22,480 --> 00:05:25,240 Speaker 1: to and say, am I overeating psychology? Because getting myself 104 00:05:25,279 --> 00:05:28,400 Speaker 1: permission or did I actually really crave high fat fish 105 00:05:28,400 --> 00:05:30,679 Speaker 1: and chips and soft drink, And probably when you deep 106 00:05:30,960 --> 00:05:33,919 Speaker 1: dive into it, you actually didn't feel that much like 107 00:05:34,000 --> 00:05:36,240 Speaker 1: fried food, and it didn't actually make you feel very good. 108 00:05:36,680 --> 00:05:38,760 Speaker 1: But in your head that you feel you should be 109 00:05:38,760 --> 00:05:40,800 Speaker 1: allowed to have it, and you're resentful you can't, so 110 00:05:40,880 --> 00:05:45,240 Speaker 1: you overeat it. So it's a very complicated psychological relationship 111 00:05:45,279 --> 00:05:47,640 Speaker 1: we have with some of those things. But the best 112 00:05:47,640 --> 00:05:50,800 Speaker 1: way I can put it is, if your cheat translates 113 00:05:50,839 --> 00:05:54,120 Speaker 1: into giving yourself permission to eat crap, it's not doing 114 00:05:54,160 --> 00:05:57,200 Speaker 1: you any favors. And certainly this research has confirmed that. 115 00:05:57,920 --> 00:06:00,320 Speaker 3: And it's a really interesting, I guess school of thought 116 00:06:00,400 --> 00:06:03,200 Speaker 3: cheap days and cheap meals Because I myself have had 117 00:06:03,200 --> 00:06:05,840 Speaker 3: my own struggles with food and my relationship with food. 118 00:06:05,839 --> 00:06:07,440 Speaker 3: I've always been open about that, and that was one 119 00:06:07,480 --> 00:06:09,479 Speaker 3: of the reasons I started my coaching service, was to 120 00:06:09,520 --> 00:06:13,040 Speaker 3: help clients, you know, help them with that healthy relationship 121 00:06:13,040 --> 00:06:15,080 Speaker 3: with food. But I very much was someone who did 122 00:06:15,120 --> 00:06:17,520 Speaker 3: have cheap days. I would be super clean Monday to 123 00:06:17,560 --> 00:06:19,719 Speaker 3: Friday or even on til you know, Friday night, and 124 00:06:19,720 --> 00:06:21,320 Speaker 3: then kind of Friday night and Saturday was like a 125 00:06:21,320 --> 00:06:22,960 Speaker 3: bit of a vender a bit of a free for all. 126 00:06:23,040 --> 00:06:24,760 Speaker 3: Then I'd always be like, I'll get back on track 127 00:06:24,800 --> 00:06:26,640 Speaker 3: on Sunday, and then Sunday was kind of like this 128 00:06:26,720 --> 00:06:29,000 Speaker 3: slippery slope, or once I had a little naughty thing, 129 00:06:29,040 --> 00:06:30,800 Speaker 3: it kind of continued that it was all started again 130 00:06:30,839 --> 00:06:33,599 Speaker 3: on Monday. So I've always been against the cheat days 131 00:06:33,600 --> 00:06:36,200 Speaker 3: because I know that mentality. It's not great for you. 132 00:06:36,240 --> 00:06:38,200 Speaker 3: It undoes all your hard work during the week, and 133 00:06:38,240 --> 00:06:41,919 Speaker 3: you honestly feel awful after eating all of that food. 134 00:06:41,960 --> 00:06:44,040 Speaker 3: And it's never like you're having your free for all 135 00:06:44,080 --> 00:06:46,800 Speaker 3: on your vegetables or your vegetable soup. It's always like, 136 00:06:46,880 --> 00:06:50,080 Speaker 3: as you said, the high fat, high ultra process food 137 00:06:50,120 --> 00:06:53,120 Speaker 3: that actually doesn't make us feel good. So it really 138 00:06:53,160 --> 00:06:55,600 Speaker 3: just comes down to that moderation and balance, doesn't it. 139 00:06:55,600 --> 00:06:58,120 Speaker 3: And I have so many clients who like they do 140 00:06:58,200 --> 00:06:59,640 Speaker 3: it and then we have a chat about it and 141 00:06:59,680 --> 00:07:02,400 Speaker 3: it's like, did you actually feel great afterwards? And they're 142 00:07:02,400 --> 00:07:04,320 Speaker 3: like no. So I think we just build it up 143 00:07:04,360 --> 00:07:06,720 Speaker 3: in our head to make it sound like, oh, it 144 00:07:06,720 --> 00:07:08,680 Speaker 3: would be so amazing if I could go out and 145 00:07:08,720 --> 00:07:10,920 Speaker 3: have the pizza in the pasta and the one and 146 00:07:10,960 --> 00:07:12,800 Speaker 3: the dessert, and the guy like bread and go for 147 00:07:12,880 --> 00:07:15,120 Speaker 3: gelato afterwards, like a bit of a free for all. 148 00:07:15,440 --> 00:07:17,040 Speaker 3: We build this up on our head like it's going 149 00:07:17,120 --> 00:07:19,960 Speaker 3: to be this amazing thing, but if we really stop 150 00:07:20,000 --> 00:07:23,120 Speaker 3: and think about it and ate mindfully, we honestly feel 151 00:07:23,240 --> 00:07:26,880 Speaker 3: awful afterwards. And that for me, until I really acknowledged 152 00:07:26,920 --> 00:07:29,200 Speaker 3: how that made me feel, that was the biggest turning 153 00:07:29,200 --> 00:07:31,240 Speaker 3: point for me. That's what made me stop because I 154 00:07:31,240 --> 00:07:33,760 Speaker 3: was like, I feel like, in my head, I build 155 00:07:33,800 --> 00:07:35,080 Speaker 3: it up to this thing where it's gonna be like, 156 00:07:35,120 --> 00:07:37,200 Speaker 3: this is gonna be so amazing, But if I was 157 00:07:37,200 --> 00:07:40,240 Speaker 3: being truly, truly honest with myself, it didn't actually make 158 00:07:40,280 --> 00:07:41,480 Speaker 3: me feel great afterwards. 159 00:07:41,680 --> 00:07:43,960 Speaker 1: Yeah, for me, it comes down to really taking time 160 00:07:44,000 --> 00:07:46,880 Speaker 1: to consider what you actually feel like eating as opposed 161 00:07:46,920 --> 00:07:49,200 Speaker 1: to what you think you're allowed to eat. So if 162 00:07:49,240 --> 00:07:52,720 Speaker 1: you love macas, if that's your ultimate soul food and 163 00:07:52,840 --> 00:07:56,120 Speaker 1: once a week, once a fortnight, that is your reward 164 00:07:56,720 --> 00:07:59,800 Speaker 1: for being reasonably strict with your diet exercise, go for it. 165 00:08:00,120 --> 00:08:02,360 Speaker 1: But I guarantee you that's not your favorite food. You're 166 00:08:02,400 --> 00:08:04,600 Speaker 1: eating it on autoque because you think that you're allowed 167 00:08:04,640 --> 00:08:07,120 Speaker 1: to because you're off. So it's very much for me 168 00:08:07,160 --> 00:08:09,160 Speaker 1: getting rid of that off or on mentality and getting 169 00:08:09,200 --> 00:08:10,760 Speaker 1: back to what you feel like and what's going to 170 00:08:10,760 --> 00:08:13,400 Speaker 1: give you the most pleasure and a strategy you're a 171 00:08:13,400 --> 00:08:16,360 Speaker 1: technique I would encourage you to work on, and it 172 00:08:16,360 --> 00:08:18,920 Speaker 1: will take time, particularly if you've been a dieter on 173 00:08:18,960 --> 00:08:21,400 Speaker 1: and off for twenty plus years. Is if you're a 174 00:08:21,440 --> 00:08:23,440 Speaker 1: sweet tooth and love chocolate, I want you to go 175 00:08:23,560 --> 00:08:26,680 Speaker 1: to the chocolate section of the supermarket and really take 176 00:08:26,720 --> 00:08:29,360 Speaker 1: time to think about what chocolate do you actually really want? 177 00:08:29,600 --> 00:08:31,600 Speaker 2: Do you want fruit and nut? Is it top deck? 178 00:08:32,080 --> 00:08:32,800 Speaker 2: Is it crunchy? 179 00:08:33,240 --> 00:08:36,720 Speaker 1: And really try and decipher the differences in pleasure that 180 00:08:36,760 --> 00:08:38,480 Speaker 1: you get, rather than just going, oh, I can eat 181 00:08:38,480 --> 00:08:40,520 Speaker 1: any chocolate and just stuffing it all in. And certainly 182 00:08:40,520 --> 00:08:43,080 Speaker 1: that happens over Easter when people just eat on autoque. 183 00:08:43,679 --> 00:08:46,280 Speaker 1: And the other trick I would suggest is if you 184 00:08:46,360 --> 00:08:48,240 Speaker 1: do sort of like to take your foot off the 185 00:08:48,320 --> 00:08:51,960 Speaker 1: pedal on the weekends, it's not Friday night till Monday 186 00:08:52,000 --> 00:08:52,839 Speaker 1: morning is off. 187 00:08:53,120 --> 00:08:54,400 Speaker 2: It's one or two meals. 188 00:08:54,440 --> 00:08:56,920 Speaker 1: So rather because I find my clients will sort of 189 00:08:56,960 --> 00:08:59,360 Speaker 1: start Saturday morning and they'll be at sport and they'll 190 00:08:59,360 --> 00:09:01,199 Speaker 1: eat a bacon and all, and then they'll be like, oh, 191 00:09:01,280 --> 00:09:03,480 Speaker 1: stuff it, I've gone off track. And then they'll have 192 00:09:03,559 --> 00:09:05,440 Speaker 1: lunch out and then they'll eat dips and like it 193 00:09:05,520 --> 00:09:08,480 Speaker 1: just goes the whole day, and inevitably they don't feel 194 00:09:08,480 --> 00:09:10,200 Speaker 1: good in their stomach because they've eaten a lot more 195 00:09:10,280 --> 00:09:14,240 Speaker 1: high fat food. They're feeling tired, awful. So rather than 196 00:09:14,320 --> 00:09:18,480 Speaker 1: do that on AUTOQ again, map out the weekend and say, right, 197 00:09:19,360 --> 00:09:20,880 Speaker 1: I do enjoy a bacon and egg roll with a 198 00:09:20,920 --> 00:09:23,360 Speaker 1: kid's sport, but that's not overly. 199 00:09:23,040 --> 00:09:23,400 Speaker 2: Good for me. 200 00:09:23,440 --> 00:09:24,760 Speaker 1: So what I'm going to then do is have a 201 00:09:24,760 --> 00:09:27,120 Speaker 1: salad for lunch or something a soup for lunch, and 202 00:09:27,160 --> 00:09:28,960 Speaker 1: then we are going out for dinner. So just really 203 00:09:29,040 --> 00:09:32,760 Speaker 1: isolate the occasions in which you're having something that you enjoy, 204 00:09:32,880 --> 00:09:35,160 Speaker 1: but make sure you are eating it because you enjoy it, 205 00:09:35,280 --> 00:09:37,080 Speaker 1: because in more cases than not, you're going to feel 206 00:09:37,120 --> 00:09:40,000 Speaker 1: better when you're eating stuff you've made yourself, because let's 207 00:09:40,000 --> 00:09:41,679 Speaker 1: be honestly, and how often do you go. 208 00:09:42,040 --> 00:09:43,160 Speaker 2: And it's awful? 209 00:09:43,200 --> 00:09:45,040 Speaker 1: Like we were at Bunnings the other week and the 210 00:09:45,120 --> 00:09:47,960 Speaker 1: kids naturally like to get a bunning sausage. And I 211 00:09:48,000 --> 00:09:50,320 Speaker 1: had done exactly what I had just described my clients do. 212 00:09:50,400 --> 00:09:52,040 Speaker 1: I hadn't eaten and I was like, oh, well, you 213 00:09:52,080 --> 00:09:54,000 Speaker 1: know what, I am hungry, I'll get a sausage sandwich. 214 00:09:54,280 --> 00:09:56,680 Speaker 1: It was awful. It was so gross. It was an 215 00:09:56,760 --> 00:09:59,360 Speaker 1: awful sausage. It was just the poorest quality. The bread 216 00:09:59,400 --> 00:10:01,200 Speaker 1: wasn't fresh, and you know what, I didn't need it. 217 00:10:01,240 --> 00:10:02,960 Speaker 1: And that's the other thing. If it's not great, don't 218 00:10:03,000 --> 00:10:05,920 Speaker 1: eat it because so many calories slip in mindlessly without 219 00:10:05,960 --> 00:10:08,040 Speaker 1: the enjoyment. Now, if it had been a great, beautiful 220 00:10:08,040 --> 00:10:11,079 Speaker 1: sausage with great you know, onions on it, but it wasn't, 221 00:10:11,480 --> 00:10:13,360 Speaker 1: so don't be as scared to say, you know what, 222 00:10:13,400 --> 00:10:15,160 Speaker 1: I'm not eating that because it's not great quality. And 223 00:10:15,160 --> 00:10:17,400 Speaker 1: when you refocus on to what you enjoy in the 224 00:10:17,480 --> 00:10:20,560 Speaker 1: taste and the quality, straight away, the focus will be 225 00:10:20,760 --> 00:10:23,120 Speaker 1: off eating on AUTOQ and it will be much more 226 00:10:23,120 --> 00:10:25,480 Speaker 1: in touch with your body and what you're feeling like eating. 227 00:10:25,840 --> 00:10:28,959 Speaker 1: And yeah, just limiting those occasions rather than writing off 228 00:10:28,960 --> 00:10:29,880 Speaker 1: the whole weekend. 229 00:10:30,600 --> 00:10:33,360 Speaker 3: Couldn't agree more with just about moderation and balance, which 230 00:10:33,640 --> 00:10:36,880 Speaker 3: leads very nicely into our next section, Susie, which is 231 00:10:36,920 --> 00:10:40,040 Speaker 3: a little bit controversial, I must say, about moderation and 232 00:10:40,160 --> 00:10:44,120 Speaker 3: balance in regards to alcohol. So alcohol is an issue. 233 00:10:44,160 --> 00:10:46,720 Speaker 3: I've always said a strange drink far too much. We 234 00:10:46,840 --> 00:10:48,840 Speaker 3: drink far too much, and it's a big issue. And 235 00:10:48,880 --> 00:10:52,000 Speaker 3: it's almost like this ingrained part of the Aussie culture. 236 00:10:52,240 --> 00:10:53,959 Speaker 3: Like even in my family, it's like every time we 237 00:10:54,000 --> 00:10:56,079 Speaker 3: get together, there's beers and drinks. I'm like, guys, it's 238 00:10:56,120 --> 00:10:58,520 Speaker 3: ten am or we're at a park. You brought your 239 00:10:58,559 --> 00:11:00,920 Speaker 3: beers with you, like we're get We went on Mother's 240 00:11:00,960 --> 00:11:03,480 Speaker 3: Day and Dad bring esque beers within to the park 241 00:11:03,559 --> 00:11:03,839 Speaker 3: and I. 242 00:11:03,800 --> 00:11:07,440 Speaker 1: Was like, Dad, like, what's an embrace. 243 00:11:07,520 --> 00:11:11,040 Speaker 3: It's just ingrained in our Aussie culture that there's drinking 244 00:11:11,440 --> 00:11:14,120 Speaker 3: every time we turn around, every time there's a celebration. 245 00:11:14,280 --> 00:11:16,880 Speaker 3: So there's been some new guidelines in Canada, which I 246 00:11:16,960 --> 00:11:19,440 Speaker 3: really think is about ten steps in the right direction 247 00:11:19,960 --> 00:11:23,040 Speaker 3: where Canada the health authorities in Canada actually come out 248 00:11:23,160 --> 00:11:27,640 Speaker 3: to recommend just one to two standard drinks per week, 249 00:11:27,880 --> 00:11:30,720 Speaker 3: not per day Suzi per week and this is regarded 250 00:11:30,720 --> 00:11:33,439 Speaker 3: as low risk. So the guidelines, there's a new report 251 00:11:33,440 --> 00:11:35,360 Speaker 3: being released this week and if you want, you can 252 00:11:35,480 --> 00:11:37,640 Speaker 3: just google you know, and you'll find the whole report. 253 00:11:37,880 --> 00:11:41,040 Speaker 3: But it really also recommends the mandatory labeling on all 254 00:11:41,080 --> 00:11:44,480 Speaker 3: alcoholic beverages with some new health warning. So I think 255 00:11:44,600 --> 00:11:47,520 Speaker 3: by law in Australia all alcoholic drinks have their pregnancy 256 00:11:47,679 --> 00:11:50,280 Speaker 3: risk warning, but I think they're talking about further health 257 00:11:50,320 --> 00:11:52,440 Speaker 3: warnings as well, because we know it's you know, we 258 00:11:52,480 --> 00:11:55,040 Speaker 3: really don't want to recommend drinking ever in pregnancy, but 259 00:11:55,080 --> 00:11:57,400 Speaker 3: it's more than just in pregnancy for alcohol, there's some 260 00:11:57,480 --> 00:12:00,560 Speaker 3: long term health effects even if you're not that too 261 00:12:00,679 --> 00:12:04,760 Speaker 3: much alcohol can be significantly negative for your health. So 262 00:12:04,960 --> 00:12:07,800 Speaker 3: the last time Canada updated its guidelines was over ten 263 00:12:07,880 --> 00:12:10,640 Speaker 3: years ago. It was in twenty eleven, and their guidelines 264 00:12:10,679 --> 00:12:14,199 Speaker 3: back then said to limit alcohol to ten standard drinks 265 00:12:14,200 --> 00:12:17,840 Speaker 3: for women and fifteen standard drinks for men. That's like 266 00:12:18,120 --> 00:12:20,480 Speaker 3: more than two a day for men, Like there's just 267 00:12:20,600 --> 00:12:24,000 Speaker 3: so much. And honestly that is modeled on basically the 268 00:12:24,040 --> 00:12:27,440 Speaker 3: Australian guidelines, which are very similar, which is far too much. 269 00:12:27,760 --> 00:12:30,520 Speaker 3: Now with these new guidelines in Canada, they had a 270 00:12:30,559 --> 00:12:34,120 Speaker 3: two year project via the Canadian Center on Substance Abution 271 00:12:34,200 --> 00:12:37,840 Speaker 3: and Addiction and they reviewed over six thousand peer reviewed 272 00:12:37,880 --> 00:12:41,280 Speaker 3: studies and they used over twenty three scientists to do this, 273 00:12:41,320 --> 00:12:43,760 Speaker 3: which I think is wonderful. So they actually looked at 274 00:12:43,800 --> 00:12:46,240 Speaker 3: a lot of these studies and looked at the harm 275 00:12:46,559 --> 00:12:49,440 Speaker 3: of alcohol consumption. So they kind of came up with 276 00:12:49,480 --> 00:12:52,920 Speaker 3: this continuum of risk where on a weekly alcohol basis, 277 00:12:52,960 --> 00:12:56,040 Speaker 3: your alcohol consumption got more and more risky the more 278 00:12:56,080 --> 00:12:58,720 Speaker 3: and more drinks you had. So what this report found 279 00:12:58,840 --> 00:13:01,560 Speaker 3: was that there was less harm if you were sticking 280 00:13:01,640 --> 00:13:04,760 Speaker 3: to about two standard drinks or less in a week, 281 00:13:05,080 --> 00:13:06,840 Speaker 3: But the time you got up to three to six 282 00:13:06,880 --> 00:13:09,920 Speaker 3: standard drinks for the week, your risk of developing several 283 00:13:09,920 --> 00:13:13,320 Speaker 3: types of cancers actually increased. Now if you're at seven 284 00:13:13,480 --> 00:13:16,000 Speaker 3: or more standard drinks for the week, your risk is 285 00:13:16,080 --> 00:13:19,760 Speaker 3: higher for cancers, but also your risk is increasingly higher 286 00:13:20,000 --> 00:13:24,040 Speaker 3: for things like heart disease and stroke long term as well. Now, 287 00:13:24,080 --> 00:13:27,600 Speaker 3: for those at home wondering, okay, what is the standard drink. Essentially, 288 00:13:27,640 --> 00:13:30,280 Speaker 3: it's about a three fifty milli liter bottle of beer, 289 00:13:30,320 --> 00:13:33,240 Speaker 3: which is about five percent alcohol. It's about a standard 290 00:13:33,240 --> 00:13:35,680 Speaker 3: glass of wine, which is about twelve percent alcohol, about 291 00:13:35,679 --> 00:13:38,679 Speaker 3: one hundred and forty meals of wine and about forty 292 00:13:38,960 --> 00:13:41,320 Speaker 3: meals of spirit. So just over a shot of spirit 293 00:13:41,360 --> 00:13:44,719 Speaker 3: at about forty percent alcohol that is considered by definition 294 00:13:44,800 --> 00:13:47,160 Speaker 3: to be a standard drink. When you're pouring yourself a 295 00:13:47,200 --> 00:13:49,240 Speaker 3: glass of wine, or you're grabbing beer up to beer 296 00:13:49,240 --> 00:13:51,960 Speaker 3: out of eski, you're probably drinking things that are more 297 00:13:52,000 --> 00:13:54,200 Speaker 3: than a standard drink. David had one the other day lunch. 298 00:13:54,240 --> 00:13:56,600 Speaker 3: His friend offered him and it was one point eight 299 00:13:56,679 --> 00:13:59,520 Speaker 3: standard drinks in one can of beer. And he's friend 300 00:13:59,520 --> 00:14:01,000 Speaker 3: off with him a second one, and I said, hey, 301 00:14:01,040 --> 00:14:03,160 Speaker 3: you're driving, remember can you check? And he looked at 302 00:14:03,160 --> 00:14:04,880 Speaker 3: it and he was like, oh, my goodness, like it's 303 00:14:04,920 --> 00:14:07,439 Speaker 3: so strong. So a lot of the times we're drinking 304 00:14:07,520 --> 00:14:09,760 Speaker 3: drinks which are far more than just a standard drinker. 305 00:14:09,760 --> 00:14:11,920 Speaker 3: If someone's pouring us at a you know, at home, 306 00:14:11,960 --> 00:14:14,440 Speaker 3: a big glass of wine, we're probably having the equivalent 307 00:14:14,440 --> 00:14:17,240 Speaker 3: of close to two standard drinks. So I think these 308 00:14:17,280 --> 00:14:19,960 Speaker 3: new guidelines are absolutely a step in the right direction. 309 00:14:20,400 --> 00:14:22,640 Speaker 3: I think we absolutely have a problem with alcohol. And 310 00:14:22,680 --> 00:14:25,400 Speaker 3: I haven't even touched on kind of the mum drinking 311 00:14:25,440 --> 00:14:27,520 Speaker 3: cultures either, Susie, because I know that you and I 312 00:14:27,560 --> 00:14:31,400 Speaker 3: have had discussions around that and just being completely normal 313 00:14:31,840 --> 00:14:33,760 Speaker 3: for you know, mums to have a couple of drinks 314 00:14:33,760 --> 00:14:35,400 Speaker 3: after the kids are in school, or meeting up for 315 00:14:35,600 --> 00:14:38,240 Speaker 3: some lunch wines, or winding down on a Thursday and 316 00:14:38,240 --> 00:14:40,400 Speaker 3: a Friday after school and we're all having drinks while 317 00:14:40,480 --> 00:14:42,320 Speaker 3: you know, the kids are playing afternoon tea sport or 318 00:14:42,320 --> 00:14:45,240 Speaker 3: whatever it might be. We have a large drinking problem 319 00:14:45,280 --> 00:14:47,600 Speaker 3: in Australia and I think it's about time we kind 320 00:14:47,600 --> 00:14:50,000 Speaker 3: of had a frank discussion about it on the potty. 321 00:14:50,080 --> 00:14:51,360 Speaker 2: What do you think true? 322 00:14:51,400 --> 00:14:53,640 Speaker 1: I saw those new guidelines and I was like, wow, 323 00:14:53,760 --> 00:14:57,800 Speaker 1: that is significantly less than has ever been recommended. And 324 00:14:57,840 --> 00:15:00,440 Speaker 1: I've just been doing some work on an article immune 325 00:15:00,440 --> 00:15:03,120 Speaker 1: function and the data there when it comes to impairing 326 00:15:03,120 --> 00:15:07,640 Speaker 1: immune system with alcohol, it is more than fourteen drinks 327 00:15:07,680 --> 00:15:09,640 Speaker 1: per week, which, like you said, is still a lot, 328 00:15:10,360 --> 00:15:12,640 Speaker 1: or five to six in one setting. So it's actually 329 00:15:12,760 --> 00:15:15,760 Speaker 1: far worse to binge drinkers so many people do, than 330 00:15:15,800 --> 00:15:18,840 Speaker 1: it is to have one or two each day. Now 331 00:15:18,880 --> 00:15:20,960 Speaker 1: I would certainly encourage at least a couple of alcohol 332 00:15:20,960 --> 00:15:23,720 Speaker 1: free days, But what I noticed with drinkers is their 333 00:15:23,760 --> 00:15:26,640 Speaker 1: quick drinkers and their portions are huge. So it's not 334 00:15:26,680 --> 00:15:28,920 Speaker 1: one hundred mil paw which is a standard service, a 335 00:15:28,960 --> 00:15:31,240 Speaker 1: two hundred mil poor and they'll polish off a glass 336 00:15:31,240 --> 00:15:34,320 Speaker 1: within twenty thirty minutes, So an easy step if you 337 00:15:34,360 --> 00:15:36,520 Speaker 1: are a drinker is to just slow down your drinking, 338 00:15:36,880 --> 00:15:38,680 Speaker 1: measure it and make sure it is only one hundred 339 00:15:38,680 --> 00:15:41,120 Speaker 1: mel and make a glass last at least forty sixty minutes, 340 00:15:41,160 --> 00:15:44,680 Speaker 1: and sip slowly, because in my experienced drinkers are quick drinkers. 341 00:15:45,080 --> 00:15:48,440 Speaker 1: If you need motivation, it's so heavily aging in your 342 00:15:48,520 --> 00:15:51,520 Speaker 1: skin as you get older, so we know it's closely 343 00:15:51,560 --> 00:15:54,400 Speaker 1: associated with a number of types of cancer, including breast cancer. 344 00:15:54,480 --> 00:15:57,600 Speaker 1: Alcohol consumption. But when I see some people who drink 345 00:15:57,600 --> 00:15:59,920 Speaker 1: a lot, their skin is aged terribly and you'll not 346 00:16:00,080 --> 00:16:02,320 Speaker 1: sat in their forties and fifties. If they're big drinkers. 347 00:16:02,560 --> 00:16:04,720 Speaker 1: They'll also get a real puffy, kind of rosy look. 348 00:16:04,760 --> 00:16:06,520 Speaker 1: You and I will often comment if we see celebs 349 00:16:06,520 --> 00:16:08,440 Speaker 1: and we'll go there drinking. And I saw a friend 350 00:16:08,440 --> 00:16:10,360 Speaker 1: of mine last week actually who I am in Brisbane, 351 00:16:11,560 --> 00:16:14,280 Speaker 1: and I was like, oh, I can tell that he'd 352 00:16:14,280 --> 00:16:16,320 Speaker 1: been drinking. I could just tell looking at him how 353 00:16:16,400 --> 00:16:18,600 Speaker 1: much he'd aged since I've seen him a year ago. 354 00:16:19,040 --> 00:16:21,880 Speaker 1: So you know, I think that if there's a motivation 355 00:16:21,920 --> 00:16:24,560 Speaker 1: that's required for women listening, it will make you age 356 00:16:24,560 --> 00:16:26,960 Speaker 1: more quickly than anything, so that might be motivation to 357 00:16:27,000 --> 00:16:30,640 Speaker 1: cut back certainly the lower alcohol slash zero alcohol options 358 00:16:31,320 --> 00:16:34,120 Speaker 1: can be used really effectively, particularly if you find you 359 00:16:34,400 --> 00:16:36,840 Speaker 1: like it after a long day, swapping over to a 360 00:16:36,920 --> 00:16:40,040 Speaker 1: zero alcohol might be something to cut back. But yeah, 361 00:16:40,080 --> 00:16:44,840 Speaker 1: basically for health and wellness and microbiome, immune function aging, 362 00:16:45,480 --> 00:16:47,680 Speaker 1: you know, as we go on, basically the less you have, 363 00:16:47,800 --> 00:16:50,320 Speaker 1: the better, and so managing that in a social context 364 00:16:50,360 --> 00:16:51,880 Speaker 1: is important, all right. 365 00:16:52,280 --> 00:16:53,160 Speaker 2: And well, just to. 366 00:16:53,120 --> 00:16:55,920 Speaker 1: Finish off, we've actually had a listener question come in 367 00:16:56,160 --> 00:16:59,080 Speaker 1: through our Instagram and when we have a second we 368 00:16:59,160 --> 00:17:01,600 Speaker 1: do go through the so keep them coming. When we do, 369 00:17:01,680 --> 00:17:03,720 Speaker 1: try and cover topics that people raise. And this is 370 00:17:03,720 --> 00:17:06,680 Speaker 1: actually something Leanne we actually have never spoken about before, 371 00:17:06,720 --> 00:17:08,320 Speaker 1: so I picked it off because it was a question 372 00:17:08,480 --> 00:17:11,320 Speaker 1: around I think the specific was the Double D sugar 373 00:17:11,320 --> 00:17:14,200 Speaker 1: free lollies, but I think it's applicable to any sugar 374 00:17:14,200 --> 00:17:17,800 Speaker 1: free lollies is are they actually good for you? So 375 00:17:17,960 --> 00:17:20,680 Speaker 1: I know there's the Double D's, there's also the Goels. 376 00:17:21,240 --> 00:17:23,280 Speaker 1: I know, there's the sugar free butterscotch you can get 377 00:17:23,280 --> 00:17:27,639 Speaker 1: at Aldi, and then also the Funday lollies that have 378 00:17:28,359 --> 00:17:30,159 Speaker 1: been released in the last couple of years, which are 379 00:17:30,200 --> 00:17:34,960 Speaker 1: specifically developed for kids as a lower sugar alternative. Now 380 00:17:35,280 --> 00:17:37,359 Speaker 1: where do I sit with them. I think if you 381 00:17:37,440 --> 00:17:40,960 Speaker 1: have a couple of sugar free lollies a day and 382 00:17:41,240 --> 00:17:45,400 Speaker 1: it stops you from snacking or keeps you awake if 383 00:17:45,440 --> 00:17:47,600 Speaker 1: you need to keep awake, I don't have a problem 384 00:17:47,640 --> 00:17:50,960 Speaker 1: with it, But I certainly wouldn't be encouraging people to 385 00:17:51,080 --> 00:17:54,080 Speaker 1: go and buy them and grab them. And I certainly 386 00:17:54,240 --> 00:17:58,240 Speaker 1: don't encourage kids to consume lollies at all, even low 387 00:17:58,280 --> 00:18:01,359 Speaker 1: sugar ones, because I think the idea of a lolly 388 00:18:01,440 --> 00:18:04,960 Speaker 1: for me as a party food should be consumed sparingly, 389 00:18:05,280 --> 00:18:07,919 Speaker 1: and I would not be encouraging people to go and 390 00:18:07,960 --> 00:18:10,919 Speaker 1: buy them if they don't already. That's sort of my 391 00:18:11,000 --> 00:18:13,520 Speaker 1: position on them. Are they better to have no sugar? 392 00:18:14,040 --> 00:18:18,000 Speaker 1: Technically yes, but I wouldn't be encouraging people to add 393 00:18:18,000 --> 00:18:20,880 Speaker 1: them to the diet thinking they're good for you. 394 00:18:20,880 --> 00:18:22,840 Speaker 2: Now they're still heavily processed foods. 395 00:18:22,880 --> 00:18:25,280 Speaker 1: Like in the case of they've got sweetness in them, 396 00:18:25,280 --> 00:18:28,960 Speaker 1: they're significantly sweeter than sugar. In the case of the Funday, 397 00:18:29,040 --> 00:18:31,720 Speaker 1: they're sort of formulated with different starches that could affect 398 00:18:31,760 --> 00:18:34,800 Speaker 1: gut health. So I think, like anything in moderation, but 399 00:18:34,880 --> 00:18:37,399 Speaker 1: I certainly don't encourage clients to start with them or 400 00:18:37,440 --> 00:18:40,240 Speaker 1: buy them myself or recommend them. If someone said to 401 00:18:40,240 --> 00:18:42,240 Speaker 1: me I like them, I would say, we'll just watch 402 00:18:42,240 --> 00:18:44,600 Speaker 1: how many, because what I noticed with people who consume 403 00:18:44,640 --> 00:18:47,560 Speaker 1: sugar free lollies is they consume them non stop because 404 00:18:47,560 --> 00:18:50,280 Speaker 1: they're constantly looking for that hit. And that's when you 405 00:18:50,280 --> 00:18:52,880 Speaker 1: can have the issues with your gut wherein alcohol, sugars 406 00:18:52,880 --> 00:18:54,679 Speaker 1: and the fibers can go straight through you and you 407 00:18:54,680 --> 00:18:57,200 Speaker 1: can get upset stomachs. So I think if you, yeah, 408 00:18:57,240 --> 00:18:59,119 Speaker 1: have them in your bag for emergencies when you just 409 00:18:59,160 --> 00:19:01,919 Speaker 1: need a little hips, but it wouldn't be something that 410 00:19:01,920 --> 00:19:04,240 Speaker 1: I would add to your diet thinking that they're a 411 00:19:04,240 --> 00:19:05,040 Speaker 1: good choice. 412 00:19:05,280 --> 00:19:07,119 Speaker 3: Yeah, I totally agree. And I've always been of the 413 00:19:07,200 --> 00:19:09,480 Speaker 3: belief that you should eat a small amount of whatever 414 00:19:09,560 --> 00:19:13,479 Speaker 3: you truly love. So if you truly love lollies, have one, two, three, 415 00:19:13,600 --> 00:19:16,040 Speaker 3: that's it. I feel like with a lot of my clients, Susie, 416 00:19:16,080 --> 00:19:19,800 Speaker 3: when we're replacing things like lollies, chocolates, brownies, ice cream, 417 00:19:19,840 --> 00:19:22,800 Speaker 3: whatever it is, with like a lower calorie, lower sugar alternative, 418 00:19:23,160 --> 00:19:25,520 Speaker 3: they tend to eat far more so, rather than just 419 00:19:25,560 --> 00:19:28,720 Speaker 3: having say two or three normal pieces of lolly or candy. 420 00:19:29,240 --> 00:19:31,399 Speaker 3: What they do is they have like ten, twelve, twenty 421 00:19:31,440 --> 00:19:34,240 Speaker 3: pieces of sugar free candy, So it's kind of defeating 422 00:19:34,240 --> 00:19:35,840 Speaker 3: the purpose at the end of the day. Yes, it's 423 00:19:35,880 --> 00:19:38,479 Speaker 3: got low sugar, but they're not low calorie. You've got 424 00:19:38,520 --> 00:19:42,160 Speaker 3: to remember that. Like those little fun Day natural sweets 425 00:19:42,200 --> 00:19:44,200 Speaker 3: that I just looked up the nutritionals of the little 426 00:19:44,200 --> 00:19:46,359 Speaker 3: bags of them or one hundred calories, Like, they're not 427 00:19:46,480 --> 00:19:48,159 Speaker 3: calorie free, do you know what I mean? Like if 428 00:19:48,160 --> 00:19:49,960 Speaker 3: you're having one or two bags of them a day, 429 00:19:50,320 --> 00:19:51,720 Speaker 3: it's still going to add up at the end of 430 00:19:51,720 --> 00:19:54,080 Speaker 3: the day, and there's a significant amount of fiber in 431 00:19:54,119 --> 00:19:56,600 Speaker 3: there as well. Someone like a sensitive gup like myself, 432 00:19:56,640 --> 00:19:58,719 Speaker 3: they add chagar root. I could not tolerate that, Like 433 00:19:58,800 --> 00:20:01,560 Speaker 3: my gup with chigar root is just appalling. So I 434 00:20:01,600 --> 00:20:03,520 Speaker 3: think for some people they would cause a little bit 435 00:20:03,560 --> 00:20:06,240 Speaker 3: of I guess GI distress. And like you said, are 436 00:20:06,240 --> 00:20:09,240 Speaker 3: they better I mean technically, but I think if you're 437 00:20:09,240 --> 00:20:11,159 Speaker 3: going to overeat them, or you just chowing down on 438 00:20:11,240 --> 00:20:14,600 Speaker 3: bag after bagging them day after day, you're not really 439 00:20:14,640 --> 00:20:18,719 Speaker 3: doing yourself any benefits nutritionally. I think I personally am 440 00:20:18,720 --> 00:20:20,239 Speaker 3: always of the belief. Have a little bit of what 441 00:20:20,280 --> 00:20:22,240 Speaker 3: you love and leave it at that, but you've got 442 00:20:22,280 --> 00:20:24,760 Speaker 3: to aim to eat in moderation. Same deal with you know, 443 00:20:24,800 --> 00:20:26,320 Speaker 3: the sugar free ice creams. If you gonna eat a 444 00:20:26,359 --> 00:20:28,960 Speaker 3: whole pint of ice cream, you're just overeating. I don't 445 00:20:28,960 --> 00:20:30,520 Speaker 3: care if it's low calorie. I don't care if it's 446 00:20:30,560 --> 00:20:32,960 Speaker 3: low sugar. Nobody needs to eat an entire pint of 447 00:20:33,000 --> 00:20:35,320 Speaker 3: ice cream. Like I think you should learn some skills 448 00:20:35,359 --> 00:20:37,480 Speaker 3: around mindful eating, because I think that's going to serve 449 00:20:37,520 --> 00:20:40,399 Speaker 3: you far better long term than just learning to replace 450 00:20:40,440 --> 00:20:43,080 Speaker 3: everything with low calorie, low sugar foods or more of 451 00:20:43,160 --> 00:20:46,159 Speaker 3: these kind of diet or healthier options. I don't know. 452 00:20:46,200 --> 00:20:48,440 Speaker 3: I'm sort of fifty to fifty on them. I feel 453 00:20:48,440 --> 00:20:50,800 Speaker 3: like people tend to overeat them because they give themselves 454 00:20:50,880 --> 00:20:54,440 Speaker 3: permission to eat more because they are considered a better option. 455 00:20:54,680 --> 00:20:56,960 Speaker 3: So I'm not the biggest fan, but I guess, like 456 00:20:56,960 --> 00:20:58,720 Speaker 3: you said, if you love them, have a couple, But 457 00:20:58,760 --> 00:21:01,919 Speaker 3: I definitely wouldn't be having bag after bad day after day. No. 458 00:21:02,040 --> 00:21:03,520 Speaker 1: And I think a couple of the girls I know 459 00:21:03,600 --> 00:21:06,159 Speaker 1: have used them like to toilet train small kids, so 460 00:21:06,359 --> 00:21:07,560 Speaker 1: rather than use real lollies. 461 00:21:07,560 --> 00:21:09,160 Speaker 2: They've used those, so there was a purpose. 462 00:21:09,520 --> 00:21:11,280 Speaker 1: If I'm giving my kids a treat, I'll never give 463 00:21:11,320 --> 00:21:13,439 Speaker 1: them lollies, sugar free or other. If I'm giving them 464 00:21:13,440 --> 00:21:15,200 Speaker 1: a treat, I'll probably give them a chocolate to be honest, 465 00:21:15,240 --> 00:21:18,160 Speaker 1: because I feel like it's sort of better, you know, 466 00:21:18,280 --> 00:21:20,960 Speaker 1: for them in terms of satisfaction. It's not that instant 467 00:21:21,040 --> 00:21:23,800 Speaker 1: sweet response where you just keep eating. But yeah, I'm 468 00:21:23,840 --> 00:21:25,800 Speaker 1: just not a lolly fan in general. I think, how 469 00:21:25,800 --> 00:21:28,000 Speaker 1: do you know? We all love them, but you just 470 00:21:28,000 --> 00:21:30,119 Speaker 1: eat a packet of jelly beans. There's so much sugar. 471 00:21:30,280 --> 00:21:32,480 Speaker 1: So I think, you know, lollies are party food and 472 00:21:32,480 --> 00:21:33,480 Speaker 1: should remain that way. 473 00:21:33,800 --> 00:21:34,480 Speaker 2: All rightly, am what? 474 00:21:34,560 --> 00:21:36,520 Speaker 1: That brings us to the Nutrition Couch for another week. 475 00:21:36,640 --> 00:21:38,800 Speaker 1: If you haven't done so already, please subscribe and tell 476 00:21:38,800 --> 00:21:40,800 Speaker 1: your friends about us so we can continue to grow. 477 00:21:41,200 --> 00:21:44,280 Speaker 1: We have just hopefully released our Pery Guide, a new 478 00:21:44,359 --> 00:21:48,760 Speaker 1: Perry Guide to combine with our Takeaway and Supermark Guide, 479 00:21:48,840 --> 00:21:51,720 Speaker 1: and where can I reveal We're working on a snacks guide, 480 00:21:51,800 --> 00:21:54,560 Speaker 1: so that's our next ebook on the way. So check 481 00:21:54,560 --> 00:21:57,320 Speaker 1: out our website, the nutritioncouch dot com, where you can 482 00:21:57,320 --> 00:21:59,959 Speaker 1: buy all of our products and hear more in detail 483 00:22:00,040 --> 00:22:03,040 Speaker 1: about some of the brands that we recommend or suggest 484 00:22:03,119 --> 00:22:05,480 Speaker 1: or talk about on the potty, and we look forward 485 00:22:05,520 --> 00:22:08,920 Speaker 1: to seeing you on Wednesday for a regular motivational drop episode. 486 00:22:09,080 --> 00:22:11,000 Speaker 2: Thanks for listening to you guys next week