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Speaker 1: Have you noticed that your grocery bill has been increasing

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Speaker 1: that you can pay upwards of ten dollars a kilo

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Speaker 1: for your favorite greens that even relatively cheap foods like buscuits,

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Speaker 1: bread and dairy are also increasing in price. Today, on

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Speaker 1: the Nutrition Couch, we share our best tips for getting

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Speaker 1: all your nutrition in while saving plenty at the checkout. Hi,

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Speaker 1: I'm Leanne Wolf and I'm CZ Burrow, and as two

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Speaker 1: of Australia's leading dieticians who specialize in evidence based nutrition,

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Speaker 1: we bring you the Nutrition Couch, a bi weekly chat

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Speaker 1: on everything that is new in the world of food,

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Speaker 1: diets and nutrition, as well as budget friendly dips. Today

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Speaker 1: we chat healthy eating and the positives of committing to

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Speaker 1: dry July, and we also ask the common question about

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Speaker 1: balancing your nutrition during holiday eating and traveling. So, Susie,

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Speaker 1: you are on holidays at the moment with the twins,

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Speaker 1: So what are you up to?

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Speaker 2: But I thought about this topic about holiday eating because

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Speaker 2: we're up in Darwin, and I have to say it's

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Speaker 2: gorgeous and so much better than I imagined it to be.

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Speaker 2: I've never been up to the Northern Territory Tackula to

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Speaker 2: get some warm weather, particularly, we haven't had a great

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Speaker 2: summer in Sydney, so it's been a while since we've

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Speaker 2: seen the sun. But because my twins are getting olderly

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Speaker 2: and they're our six and they're swimming all day, they

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Speaker 2: are hungry all the time, and you know, I haven't

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Speaker 2: really bought enough food.

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Speaker 1: You know.

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Speaker 2: We went to Willis the first day and I was

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Speaker 2: actually pleasantly surprised. The produce quality was better than we've

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Speaker 2: been getting in Sydney, and the prices weren't significantly increased.

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Speaker 2: In fact, in some cases they were cheaper. But it

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Speaker 2: just reminded me how organized as a parent you have

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Speaker 2: to be. Otherwise you spend literally hundreds of dollars on snacks,

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Speaker 2: breakfast out. My kids are just hungry all the time.

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Speaker 2: So we're going to talk about it in great detail.

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Speaker 2: Because it was a couple of listeners who came back

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Speaker 2: and said, how do I juggle my dietary goals on holidays?

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Speaker 2: And because a lot of the states also have school

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Speaker 2: holidays at the moment, so it's a popular time for

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Speaker 2: people to travel, I thought it really opportune to talk

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Speaker 2: about the importance of having some staples on hand. So

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Speaker 2: some of the things I'm doing is just trying to

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Speaker 2: keep a supply of bread and spreads. I often travel

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Speaker 2: with things like peanut butter and vegiemite, so you don't

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Speaker 2: have to go from scratch by it all again. But

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Speaker 2: absolutely it is a challenge, and as we know, you know,

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Speaker 2: you and I have skills to make it easier for

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Speaker 2: people who perhaps don't have the knowledge or.

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Speaker 3: Time or experience.

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Speaker 2: It's really really tricky to find healthy food for kids

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Speaker 2: that's feeling, because you get very quickly sick of the

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Speaker 2: chicken nugets and chips and the fish and chips which

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Speaker 2: is typically on the kids' menus. So I've got a

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Speaker 2: few tricks of the trade to share, which I myself

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Speaker 2: have been using. But all I can say is they're

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Speaker 2: eating a lot of food and it's costing me a

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Speaker 2: lot of money. So when we finish recording this, I'm

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Speaker 2: going to walk back into town to stock up again

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Speaker 2: on tomatoes and cucumbers and literally just the volumes of

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Speaker 2: stuff they're going through at six years of age, so

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Speaker 2: I hate to think what it's going to be like

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Speaker 2: when they're teenagers.

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Speaker 3: Well that probably leads.

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Speaker 1: Us nicely into our topic of the news headline for

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Speaker 1: the week, Susie and I think that everyone is well

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Speaker 1: aware that there's been a lot of I guess chat

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Speaker 1: in the media about the cost of different types of vegetables.

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Speaker 1: And I know there was a headline that went very

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Speaker 1: viral recently KFC replaces let us in there in their

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Speaker 1: burgers with cabbage, and it was like scandalous, like everyone,

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Speaker 1: you know, people were jumping up and down. But yeah,

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Speaker 1: the cost of produce has been ridiculous. You know, it's

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Speaker 1: over ten dollars for a letters. You know, even just

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Speaker 1: trying to get fresh produce in the supermarkets has been

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Speaker 1: a bit of an issue lately because of the floods

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Speaker 1: here in Australia. Also, I think there's still you know,

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Speaker 1: logistical sort of issues as well post COVID. You know,

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Speaker 1: it's been hard and there's definitely been increases in price

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Speaker 1: pretty much across the board. David and I have a

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Speaker 1: favorite coffee shop that we walked to most mornings and

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Speaker 1: they put their prices up, you know, fifty cents a

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Speaker 1: coffee and although that doesn't sound like a lot, you know,

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Speaker 1: together and I get soy milk, so we're paying a

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Speaker 1: dollar fifty extra per day. We like to have a

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Speaker 1: coffee per day. I mean, that's what ten dollars extra

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Speaker 1: per week. Multiply that by fifty two weeks, like it

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Speaker 1: all adds up at the end of the day. So

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Speaker 1: even as a young family, David and I were trying

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Speaker 1: to find ways to sort of budget and keep things

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Speaker 1: in check as well. So we thought we'd do a

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Speaker 1: little sort of headline for Outlessness today in terms of

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Speaker 1: being a little bit more budget friendly and nutritionally smart

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Speaker 1: at the supermarket, particularly with our veggies and sellers, because

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Speaker 1: we both agree that there's something that's a non negotiable right,

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Speaker 1: Like you can't just say, oh, well, veggies and salads

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Speaker 1: of increase in price, we're not going to buy anymore.

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Speaker 1: It just doesn't work like that. For your health, you

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Speaker 1: absolutely need to eat your veggie salads and your fruits.

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Speaker 1: So I think the number one tip Susie is really

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Speaker 1: with fresh produce is to buy in season and to

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Speaker 1: buy in bulk. So whenever there's a lot of something,

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Speaker 1: I like to buy it in bulk. And then even

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Speaker 1: if it's going off, like it might be some peaches

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Speaker 1: or tomatoes or at the supermarke sales or avocado's for

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Speaker 1: a dollar, and I remember probably what even just a

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Speaker 1: year or two ago, when they you know, plus five

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Speaker 1: dollars per avocado. So a lot of people don't realize

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Speaker 1: that you can actually freeze many things. If you take

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Speaker 1: the skin of the avocado, take the seed out of it,

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Speaker 1: chop it up into pieces, you can actually freeze avocado.

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Speaker 1: In fact, you can buy frozen avocado in the same

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Speaker 1: section that you find your frozen berries and that sort

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Speaker 1: of thing. So if you've got you know, a ton

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Speaker 1: of zucchinias and they're on sale because the supermarket's ordered

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Speaker 1: too much or whatever it might be, buy them, chop

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Speaker 1: them up, put them into little meal prep containers and

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Speaker 1: throw them in the freezer, because where you can, buying

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Speaker 1: in bulk can save you a lot of money. And

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Speaker 1: then if something fresh isn't, you know, the cost is

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Speaker 1: blown out quite a lot. Have a look in the

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Speaker 1: frozen section or the can section and see as they

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Speaker 1: do that as well, because frozen vegetables are just as nutritious,

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Speaker 1: some might argue even more nutritious than fresh vegetables because

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Speaker 1: they're snap frozen at the site when they're sort of

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Speaker 1: picked them. Sometimes that the trucks on the road can

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Speaker 1: take two three four days to get to the supermarket,

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Speaker 1: so sometimes the frozen produce is actually more nutritious than

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Speaker 1: our fresh stuff.

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Speaker 2: I couldn't agree more. And one of the key headlines

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Speaker 2: was about lettuces in Sydney being twelve dollars ahead, and

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Speaker 2: I have to be honest, one of the replies I

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Speaker 2: had in the media was I would never spend twelve

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Speaker 2: dollars on lettuce because it's mostly water. So I think

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Speaker 2: if you are going to spend significant amounts of money

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Speaker 2: on things like fresh greens, for me, it's about getting

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Speaker 2: maximum bank for your bark and if you choose to

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Speaker 2: spend making sure you're getting loads of nutrition, and you're

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Speaker 2: right when you take a closer look between the frozen

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Speaker 2: produce or what's in season or buying it in a

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Speaker 2: certain way, it's absolutely possible to get all of the

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Speaker 2: nutrients you need from things like your leafy greens or

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Speaker 2: whatever is in season without having to spend these highly

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Speaker 2: inflated prices, which is a problem, and one of the

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Speaker 2: society issues, of course, is the huge price increase that

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Speaker 2: supermarkets put on it.

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Speaker 3: If you go to the markets.

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Speaker 2: I went that similar week to the markets to have

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Speaker 2: a look and there was you know, sometimes double the

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Speaker 2: price on seasonal produce like them in these cucumbers and

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Speaker 2: zucchinis that you could buy at a wholesale price from

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Speaker 2: the market. So if you do have the time and

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Speaker 2: capacity to get out to local growers or to the

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Speaker 2: main markets, you will save a significant amount of money

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Speaker 2: all year round, regardless of what's going on at the moment.

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Speaker 3: But certainly things that I'm.

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Speaker 2: Interested in nutritionally is making sure that my clients are

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Speaker 2: getting a serve or two of leafy greens each day,

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Speaker 2: So whether that's your spinach, your kale, your broccoli, things

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Speaker 2: like green beans, so it really really important nutritionally. So

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Speaker 2: the mix between frozen so for example, broccoli is really

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Speaker 2: expensive at the moment, and also it weighs heavy with

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Speaker 2: the heavy stalk, so definitely is frozen option where you're

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Speaker 2: not even paying for the stalks.

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Speaker 3: You're getting all florets.

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Speaker 2: You can get it for as little as one or

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Speaker 2: two dollars for a frozen bag, and you lightly blanch it,

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Speaker 2: pop it in the microwave, throw it into a stir

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Speaker 2: fray on the head of the stove, and you're going

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Speaker 2: to retain a lot of the nutrients compared to say

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Speaker 2: broccoli heads that have been sitting in supermarket for weeks,

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Speaker 2: if not months. The same with the frozen spinach and kale.

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Speaker 2: And some people may respond and say, oh, but they're

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Speaker 2: overseas produce, but I'd notice when I had to look

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Speaker 2: at Woolies recently, there was both overseas produce which was cheaper,

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Speaker 2: and then there was Australian labeled vegetables under the Woolies

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Speaker 2: brand that were more expensive. But if you're committed to

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Speaker 2: buying Australian produce, absolutely it's an option there. What I

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Speaker 2: do with some of them as well, I find at

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Speaker 2: the moment, with salad leaves being so expensive, I'm finding

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Speaker 2: buying them in the pre made salad bowls which retail

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Speaker 2: for five or six dollars, and there's a range of

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Speaker 2: cabbage based ones, mixed leaves, you can still get your

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Speaker 2: daily salad and a mixture of those leafy greens at

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Speaker 2: a relatively affordable price within a meal. And then what

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Speaker 2: I also do if I'm buying any bunches of things,

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Speaker 2: whether it's kale or spinach, I'll always freeze them and

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Speaker 2: then use them with soups. So I've always got kind

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Speaker 2: of a supply, so when things like celery and leak

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Speaker 2: are relatively cheap, or if I've been to the markets,

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Speaker 2: I'll stock up with a couple and they freeze really

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Speaker 2: quite well, particularly when you're going to use them in

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Speaker 2: stir fries or soup. So that's a really really handy

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Speaker 2: way of doing it. I think the other thing is

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Speaker 2: then it's about being smart with meals, because often when

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Speaker 2: in our quest for meal planning and being organized, we

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Speaker 2: commit to doing several different meals each week, and that

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Speaker 2: requires the purchase of several different types of vegetables. Whereas

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Speaker 2: if you use the ingredient you've got that's in season

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Speaker 2: at a reasonable price and try and split that over

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Speaker 2: several that's also quite a cost effective way of doing it,

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Speaker 2: as we've talked about buying the frozen and also even

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Speaker 2: utilizing things like canned tomatoes as a base. And then

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Speaker 2: you can still keep the budget on track without paying

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Speaker 2: an extra twenty thirty dollars per shop by buying things

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Speaker 2: that you normally would but when they're at highly inflated prices.

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Speaker 1: Absolutely, and even it now's a good time to experiment

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Speaker 1: with other vegetables that you may not have tried before,

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Speaker 1: other fruits that you may not have tried. I mean

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Speaker 1: I saw a lot of dragon fruit and staff for

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Speaker 1: it in the supermarket, Like, when was the last time

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Speaker 1: I recommended that for my client. Probably never susy because

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Speaker 1: they are expensive, they're not really available. But there was

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Speaker 1: a ton in the supermarket sad with avocado a lot

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Speaker 1: of times, and it write it a lot into my

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Speaker 1: client's meal plans, not because it's not incredibly healthy, because

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Speaker 1: it's incredibly expensive a lot of the time. So while

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Speaker 1: their produce is cheap and avocados are a dollar at

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Speaker 1: the moment, you know, in some supermarkets go for gold

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Speaker 1: and really stock up on these sorts of things. But

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Speaker 1: I was at the souper market and I was seeing,

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Speaker 1: you know, different types of starchy root vegetables, which you know,

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Speaker 1: a lot of us always go with the potato, or

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Speaker 1: a lot of us always go for the sweet potato.

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Speaker 1: Try different things, particularly if you're making things like soup

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Speaker 1: or you're doing roasted veggies in the oven, like I'm

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Speaker 1: doing roasted veggies with salmon tonight SUSI and I wanted

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Speaker 1: red capsican because I like to have a different color.

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Speaker 1: I wanted red capsucum. I wanted green zucchini and the capsicums.

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Speaker 1: The green capsicums were less than half the price of

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Speaker 1: the red capsicums, so I said, right, I'll get a

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Speaker 1: green capsicum. I'll get a green zucchini, but I'll get

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Speaker 1: a red onion instead. Then I said, right, I'd really

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Speaker 1: like something white sweat rows some mushrooms instead of my

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Speaker 1: white onion. And then I thought I should probably have

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Speaker 1: something sort of yellow, and I grabbed some squash. And

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Speaker 1: squash isn't something that I regularly purchased at the souper market.

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Speaker 1: To be honest, I don't really cook with it much.

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Speaker 1: I don't really know what to do with it. My

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Speaker 1: mum used to use squash quite a lot. So I

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Speaker 1: grabbed someone I thought, you know what, I'll roast this

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Speaker 1: up today. So really just having a look at if

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Speaker 1: something is inflated in price, having a look at some

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Speaker 1: of the other options available, things that we wouldn't routinely

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Speaker 1: go towards. I know, radishes are recommended for some of

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Speaker 1: my clients and meal plans recently because they're beautiful, they're

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Speaker 1: vibrant at a lovely crunch, and they're you know, they're

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Speaker 1: sort of they're available at the moment as well, whereas

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Speaker 1: a lot of things like our salad greens really aren't.

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Speaker 1: I mean recommending a lot of my clients cook with

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Speaker 1: silver beet as well lately if we can't get things

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Speaker 1: like bags of spinach or bags of rocket because even

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Speaker 1: just slightly blanched in a pan with a lot of

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Speaker 1: extra version olive oil, it can be really beautiful and

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Speaker 1: add a really nice dark green, leafy texture to some

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Speaker 1: of our meals as well. So I think it's just

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Speaker 1: being a little bit smarter and not you know, saying, oh, well,

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Speaker 1: this recipe calls for zucchini, but zucchini is like three

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Speaker 1: times a price that you'd normally pay, So let me

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Speaker 1: substitute zucchini for something else. What else is available, what

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Speaker 1: else is pretty, you know, still nutritious, but actually at

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Speaker 1: a cost affordable price. And the last tip, SUSI I

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Speaker 1: have for our listeners is to really shop between supermarkets.

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Speaker 1: Like I go to a big local shopping center and

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Speaker 1: there's an Audi, and there's a Cals there, and five

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Speaker 1: minutes down the road is a wool West. So I

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Speaker 1: have my shopping list, I go in, I start at Audi,

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Speaker 1: and I pick a couple of things that I like

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Speaker 1: on sale that looks good, and then I'll flick across

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Speaker 1: to the Coals and then whatever I can't get there,

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Speaker 1: then I'll head to the wool West. There is a

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Speaker 1: big price different sometimes within just the different produce. Like bananas,

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Speaker 1: for example, I found the best price at Aldi versus

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Speaker 1: Capskums actually found the best price at Coals, but only

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Speaker 1: in the green Capsican range, not the yellow and not

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Speaker 1: the red. They were more than twice the price of

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Speaker 1: what the green ones were. So I think although it

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Speaker 1: takes a little bit more time, and I know for

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Speaker 1: busy families, you know people are time pushed these days,

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Speaker 1: but just spending a little bit of time doing a

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Speaker 1: bit of research online before you leave, particularly between Coals

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Speaker 1: and Wolwors, and finding things that are on sale, and

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Speaker 1: just going between the different supermarkets. So doing a bit

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Speaker 1: of an online shop and getting it delivered it can

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Speaker 1: actually be really helpful because the different supermarkets tend to

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Speaker 1: have different things on sale at the different weeks. So

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Speaker 1: particularly for our frush produce, we definitely want to be

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Speaker 1: choosing things in season and on sale because that's where

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Speaker 1: we're going to get the biggest sort of budget hits

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Speaker 1: this season.

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Speaker 2: And I couldn't agree with you more about trying new products,

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Speaker 2: because even myself, I went into the Asian green section,

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Speaker 2: which there are so many, and they were a fraction

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Speaker 2: of the price per bunch, and I thought, oh, yeah,

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Speaker 2: why my bothering with these relatively expensive items when I

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Speaker 2: can get some bock choy for a fraction of the price.

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Speaker 2: And just you know, there's really strong nutritional properties of

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Speaker 2: a number of those Asian greens, you know, really quite

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Speaker 2: high in antioxidants and easy to cook and delicious. So

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Speaker 2: absolutely it is an opportunity to seek out new and

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Speaker 2: exciting things, and of course making the most of basics

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Speaker 2: like frozen peas and carrots and pumpkin, which are all

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Speaker 2: relatively inexpensive. And I think as a reference, I always

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Speaker 2: try and get my clients to have at least one

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Speaker 2: orange or red a day and at least one leafy green.

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Speaker 2: So as soon as you've ticked the box on that,

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Speaker 2: don't have to beat yourself up over the fact that

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Speaker 2: perhaps you're not having as much lettuce at the moment,

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Speaker 2: or as much Lebanese cucumber, because in general they are

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Speaker 2: quite watery, and if you are going to spend extra money,

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Speaker 2: I certainly would focus on more of the cruciferous or

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Speaker 2: the brightly colored greens to be getting that real nutrient hit.

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Speaker 2: But certainly between frozen and fresh options it is quite easy.

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Speaker 2: And another interesting recommendation I saw on an Instagram post

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Speaker 2: actually was how much reminding us how much of fresh

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Speaker 2: stuff we do waste. So, for example, when strawberries are

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Speaker 2: six plus dollars personal pun and we're used to them

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Speaker 2: being one or two dollars, you know, don't forget that

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Speaker 2: we often are throwing several of those strawberries out because

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Speaker 2: they go yack at the bottom, and we leave them

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Speaker 2: in the fridge, whereas the post I saw had someone

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Speaker 2: just repacking them in the right sort of paper towel

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Speaker 2: to keep them fresh in a separate glass jar, to

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Speaker 2: show that you'll get a longer period of time over them.

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Speaker 2: So it's again a good reminder to store things correctly.

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Speaker 2: And if you buy leafy greens, wrap them in a

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Speaker 2: damp tea towel so they don't lose their nutrition and

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Speaker 2: keep fresh over a longer period of time. Or like

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Speaker 2: I do, as soon as I've used a little bit

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Speaker 2: of the kale in a recipe, I quickly freeze it

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Speaker 2: in individual bags, so I don't end up with sort

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Speaker 2: of soggy kale a few days later and end up

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Speaker 2: throwing it away. So sort of being quite strategic with

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Speaker 2: storage I think is quite important too, because I don't

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Speaker 2: know about you, Liam, but certainly I do throw out

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Speaker 2: stuff at the end of each week that's wound up

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Speaker 2: in the bottom of the fridge. And being sleep season

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Speaker 2: as well, it's a great opportunity to really utilize those

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Speaker 2: foods or just take those few minutes when it comes home,

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Speaker 2: knowing you're not going to eat it all, to store

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Speaker 2: it correctly or freeze it to get maximum bang for

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Speaker 2: your buck.

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Speaker 1: Absolutely, and whatever's left in the fridge at the end

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Speaker 1: of the week, if it is salvageable, you know, I

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Speaker 1: put a tomato, I had some eggs in avocado and

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Speaker 1: some cucumber on toast on some saldo for lunch to day.

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Speaker 1: It was like my easy, whatever's lest in the fridge

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Speaker 1: before I do my grocery shop lunch, And I had

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Speaker 1: a tomato and half of it was rotten, but I

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Speaker 1: sliced it open and the other half was actually okay.

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Speaker 3: So I just use that.

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Speaker 1: So not just ditching something because it's off or it's rotten,

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Speaker 1: or it looks a little bit sort of limp. Often,

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Speaker 1: if I have something like celery and I pick it

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Speaker 1: up and it's looking super limp, I'm like, well, I'm

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Speaker 1: not going to munch on that and put it with

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Speaker 1: pinut butter like I normally would, But I'll chop it up,

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Speaker 1: I'll freeze it, and i'll dump it into a soup,

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Speaker 1: you know, which i'll make later on. So just because

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Speaker 1: something's limp, it looks a little bit past, it's sort

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Speaker 1: of best before day, it doesn't mean it has to

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Speaker 1: go on the bin. It's not really, you know, going

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Speaker 1: to make a sick. Particularly vegetables. Of course, if they're

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Speaker 1: growing mold or anything like that, we want to ditch them.

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Speaker 1: But if they're just looking a little bit limple, like

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Speaker 1: they've seen better days, definitely just pop them into the

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Speaker 1: freezer and next time you make a big soup. Or

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Speaker 1: what my mum used to do was kid Susie. She'd

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Speaker 1: make a huge omelet. She'd call it that what is

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Speaker 1: left in the in the fridge omelet. So we'd have

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Speaker 1: you know, spinach or kale or sometimes even Asian greens.

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Speaker 1: They'd be tomato, onion, whatever's left spinach. It all goes

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Speaker 1: into an omelet with lots of cheese on top. You

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Speaker 1: can't really even taste of veggies in there. We couldn't

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Speaker 1: as kids because we used to drown up with cheese

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Speaker 1: and it was delicious and we were able to use

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Speaker 1: up everything that was sort of hanging around the fridge

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Speaker 1: before the new week started again. So I think just

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Speaker 1: having some of those easy options on a Sunday night

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Speaker 1: where you can throw things into maybe a spaghetti bolonnaise,

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Speaker 1: or into an omelet or into a soup, it uses

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Speaker 1: everything up in the fridge and we're not wasting as much,

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Speaker 1: which of course is going to be better for our

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Speaker 1: budget long term.

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Speaker 2: Absolutely absolutely, I couldn't agree more. And probably the main

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Speaker 2: strategy if you can get out to local markets or

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Speaker 2: growers and that will instantly save you significant amount of

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Speaker 2: grocery spend each week, or if you know you're far

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Speaker 2: from the markets, combining with a couple of other people

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Speaker 2: and going out there for a market hall is the

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Speaker 2: most the easiest way to save serious coid each week

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Speaker 2: on your grocery spend. All rightly and well, it is

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Speaker 2: just turning into July, which means that it is also

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Speaker 2: Dry July, which has really gained momentum in the last

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Speaker 2: few years for a period where many Aussies may take

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Speaker 2: a break from drinking alcohol. So we thought that it

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Speaker 2: was an opportunity time to talk a little bit about

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Speaker 2: the benefits of taking a break from alcohol from a

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Speaker 2: health perspective. And I drink, not in huge amounts, I

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Speaker 2: enjoy it. I drink at certain times. And I know

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Speaker 2: that you, too, like me, enjoy a glass of French

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Speaker 2: rose or French champagne when I get up to the

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Speaker 2: Sunshine State, now that you're.

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Speaker 3: Not pregnant anymore, which is a bonus.

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Speaker 2: So I'm certainly no teetotaler, and I'm certainly not a

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Speaker 2: big drinker, but I certainly enjoy a good quality glass

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Speaker 2: of alcohol. But what I do observe frequently with my

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Speaker 2: female clients is that whether it's immediately post pandemic or

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Speaker 2: just through periods of life that are quite stressful, alcohol

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Speaker 2: very quickly goes into high levels of consumption. So what

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Speaker 2: may have been a glass or two of wine per

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Speaker 2: evening quickly becomes half a bottle or even a bottle,

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Speaker 2: And to a certain extent, with many of us going

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Speaker 2: through almost survival stage through COVID. It became something that

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Speaker 2: we really enjoyed and relied on at a very tough time.

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Speaker 2: But of course the issue is alcohol tolerance builds very

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Speaker 2: quickly and suddenly you know, a glass or two feels

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Speaker 2: like nothing, and then you're having half a glass and

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Speaker 2: then a bottle.

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Speaker 3: Now, nutritionally, from a.

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Speaker 2: Calorie perspective, it's a little bit of a misconception that

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Speaker 2: alcohol puts weight on because alcohol is metabolized first in

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Speaker 2: the body out of the other three nutrients protein, carbohydrate,

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Speaker 2: and fat, basically because it's recognized as a toxin. So

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Speaker 2: whenever you're drinking alcohol, the liver is very very quick

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Speaker 2: at trying to get rid of it from the body.

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Speaker 2: But the reason that alcohol is associated with weight gain

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Speaker 2: is that anything that tends to be consumed with it,

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Speaker 2: but which lets be honest, is not generally a salad,

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Speaker 2: is more likely to be stored because alcohol is extremely

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Speaker 2: calorie dense. It's got almost as many calories per gram

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Speaker 2: as fat, and as such, if we're drinking large volumes

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Speaker 2: of that and eating at the same time, we're just

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Speaker 2: not getting through that extra calorie burn. And so over

434
00:17:48,400 --> 00:17:51,439
Speaker 2: time it is associated with weight gain, and certainly women,

435
00:17:51,480 --> 00:17:53,359
Speaker 2: you may describe them as having that kind of wine

436
00:17:53,400 --> 00:17:55,080
Speaker 2: aprin in the front if they've been having a lot

437
00:17:55,119 --> 00:17:59,760
Speaker 2: of alcohol over time at nighttime, and you know, inevitably

438
00:17:59,800 --> 00:18:05,320
Speaker 2: it impacts our sleep, our body composition and ability to

439
00:18:05,440 --> 00:18:08,520
Speaker 2: I guess function at our best level. In the evenings,

440
00:18:08,840 --> 00:18:12,520
Speaker 2: we're not as productive, we're tired, lethargic, and the cycle continues.

441
00:18:12,640 --> 00:18:14,480
Speaker 2: So you know, I thought it worthy of a bit

442
00:18:14,480 --> 00:18:16,920
Speaker 2: of a discussion about the pros and cons of dry

443
00:18:17,119 --> 00:18:20,440
Speaker 2: July because I am doing a little bit of work

444
00:18:20,440 --> 00:18:22,560
Speaker 2: with a company who has got a new range of

445
00:18:22,800 --> 00:18:26,200
Speaker 2: non alcoholic wines, which is an interesting thing for people

446
00:18:26,280 --> 00:18:28,959
Speaker 2: who are choosing not to drink, or perhaps choosing to

447
00:18:29,040 --> 00:18:30,960
Speaker 2: have a break from alcohol completely. And I do think

448
00:18:31,000 --> 00:18:34,119
Speaker 2: sometimes a little reset can be a great way to

449
00:18:34,200 --> 00:18:37,280
Speaker 2: remind ourselves how much we may be having, how it

450
00:18:37,320 --> 00:18:40,919
Speaker 2: has become already rather insidious habit over time, and you

451
00:18:40,960 --> 00:18:43,000
Speaker 2: know it may have some implications for our health and

452
00:18:43,040 --> 00:18:46,800
Speaker 2: weight as well in that period. So I'm myself not

453
00:18:47,080 --> 00:18:49,600
Speaker 2: committing to a full dry July, but mayas my husband

454
00:18:49,640 --> 00:18:51,600
Speaker 2: would say, my half a glass once or twice a

455
00:18:51,600 --> 00:18:54,159
Speaker 2: week really probably doesn't quite cut it. But certainly for

456
00:18:54,600 --> 00:18:56,720
Speaker 2: people who maybe need a little bit of a reset.

457
00:18:57,040 --> 00:19:00,000
Speaker 2: I think it's a really great opportunity to remind us

458
00:19:00,160 --> 00:19:01,600
Speaker 2: it was about how much better we feel when we're

459
00:19:01,600 --> 00:19:02,920
Speaker 2: perhaps drinking a little bit less.

460
00:19:03,040 --> 00:19:05,240
Speaker 1: Oh, one hundred percent agree, and I'm awful dridge July.

461
00:19:05,440 --> 00:19:07,920
Speaker 1: But like you, I am not committing to it this year,

462
00:19:08,080 --> 00:19:10,359
Speaker 1: only because I'm barely drinking. Like I think i'd have

463
00:19:10,440 --> 00:19:12,840
Speaker 1: one to two glasses a month if that, you know,

464
00:19:13,080 --> 00:19:14,600
Speaker 1: or if I pull myself a glass, I'll have two

465
00:19:14,640 --> 00:19:16,480
Speaker 1: SIPs a meal, decide that she's hungry, and I think,

466
00:19:16,480 --> 00:19:18,480
Speaker 1: oh crap, I got to feed my baby. So it's

467
00:19:18,560 --> 00:19:20,880
Speaker 1: honestly just not worth it as a mom these days

468
00:19:20,880 --> 00:19:23,080
Speaker 1: with a little baby. But you know, so I'm not

469
00:19:23,080 --> 00:19:24,800
Speaker 1: sort of committing to it, but only because I'm not

470
00:19:24,800 --> 00:19:26,840
Speaker 1: really drinking that much. And if the occasion calls for

471
00:19:26,920 --> 00:19:28,560
Speaker 1: a ten you know, she has just fed or she

472
00:19:28,680 --> 00:19:30,320
Speaker 1: is down for a sleep, then yeah, I might love

473
00:19:30,359 --> 00:19:32,480
Speaker 1: to have a glass orso. But I really am all

474
00:19:32,520 --> 00:19:34,720
Speaker 1: for it, and it's something that I definitely recommend for

475
00:19:34,720 --> 00:19:36,320
Speaker 1: my clients. And you know, I work in a twelve

476
00:19:36,359 --> 00:19:38,360
Speaker 1: week coaching program and a lot of my clients I say,

477
00:19:38,400 --> 00:19:40,320
Speaker 1: you know, alcohol, we can absolutely make a fit, but

478
00:19:40,359 --> 00:19:42,040
Speaker 1: a lot of them do make that commitment that they'd

479
00:19:42,119 --> 00:19:43,440
Speaker 1: like to give it up and just sort of see

480
00:19:43,440 --> 00:19:45,800
Speaker 1: how their body feels and their body responds. And after

481
00:19:45,840 --> 00:19:47,840
Speaker 1: working with one client, Susie, she gave it up forever,

482
00:19:47,880 --> 00:19:49,520
Speaker 1: and she was in contact with me a few months

483
00:19:49,560 --> 00:19:51,320
Speaker 1: ago and she said, I haven't drunk for two years

484
00:19:51,320 --> 00:19:54,119
Speaker 1: since we started working together because I realized how crap

485
00:19:54,160 --> 00:19:56,680
Speaker 1: it made me feel and how I just didn't function well.

486
00:19:56,880 --> 00:19:58,800
Speaker 1: And so many of our clients, Susie, once they do

487
00:19:58,920 --> 00:20:01,359
Speaker 1: cut down quite a lot, what they realize is that

488
00:20:01,359 --> 00:20:04,479
Speaker 1: that brain fog disappears. The next morning. They're they're sharper,

489
00:20:04,480 --> 00:20:07,200
Speaker 1: they're more productive, they sleep better. They're not waking up

490
00:20:07,400 --> 00:20:09,680
Speaker 1: after you know, a good solid seven eight hours still

491
00:20:09,720 --> 00:20:12,840
Speaker 1: feeling tired, because that's what alcohol does. Unfortunately, a lot

492
00:20:12,880 --> 00:20:15,600
Speaker 1: of us actually use it to help with our sleep,

493
00:20:15,760 --> 00:20:17,880
Speaker 1: but it actually does the opposite. Although it might help

494
00:20:17,920 --> 00:20:20,119
Speaker 1: you fall asleep because you kind of get you know,

495
00:20:20,680 --> 00:20:22,520
Speaker 1: a little bit happy and a little bit sleepy, and

496
00:20:22,560 --> 00:20:25,280
Speaker 1: you might fall asleep easier, it actually impacts you going

497
00:20:25,280 --> 00:20:28,399
Speaker 1: into that deep ram sleep, so you wake up actually

498
00:20:28,440 --> 00:20:31,480
Speaker 1: still feeling tired after what you would consider a good

499
00:20:31,520 --> 00:20:33,879
Speaker 1: night sleep you know, maybe seven eight hours, so you

500
00:20:33,960 --> 00:20:36,159
Speaker 1: actually it does impact the quality of your sleep. So

501
00:20:36,320 --> 00:20:38,880
Speaker 1: if you're someone that uses alcohol as a sleeping aid,

502
00:20:39,000 --> 00:20:42,000
Speaker 1: I would absolutely rethink that because it's probably doing you

503
00:20:42,080 --> 00:20:44,560
Speaker 1: more damage in the long run. And also liver Like

504
00:20:44,600 --> 00:20:46,480
Speaker 1: I used to work at the hospital Suzie, the amount

505
00:20:46,600 --> 00:20:50,400
Speaker 1: of alcoholic liver disease that we saw was just incredible

506
00:20:50,400 --> 00:20:53,160
Speaker 1: with heartbreaking even so you know, the liver really does

507
00:20:53,200 --> 00:20:55,280
Speaker 1: come under a lot of strain, particularly when we are

508
00:20:55,320 --> 00:20:57,359
Speaker 1: having a lot of alcohol. And I think it's even

509
00:20:57,720 --> 00:21:00,520
Speaker 1: you know, opportunity to tell our listeners about what what

510
00:21:00,600 --> 00:21:03,440
Speaker 1: the guidelines are within Australia for drinking and it really

511
00:21:03,520 --> 00:21:05,280
Speaker 1: is what is it no more than one to two

512
00:21:05,359 --> 00:21:08,240
Speaker 1: drinks on a standard day with two alcohol free days

513
00:21:08,240 --> 00:21:08,800
Speaker 1: every week?

514
00:21:08,920 --> 00:21:09,840
Speaker 3: Is that right? I think?

515
00:21:09,880 --> 00:21:11,879
Speaker 2: So it was updated last year, so we'll just do

516
00:21:11,920 --> 00:21:13,440
Speaker 2: a quick google on that way we're on the line

517
00:21:13,480 --> 00:21:15,119
Speaker 2: to make sure we're giving the right advice. But you

518
00:21:15,160 --> 00:21:17,280
Speaker 2: know what I notice most of all Leande is that

519
00:21:17,320 --> 00:21:20,440
Speaker 2: the pores of drinks in Australia are so big. So

520
00:21:20,680 --> 00:21:23,040
Speaker 2: if a standard drink I think is one hundred meal,

521
00:21:23,760 --> 00:21:27,360
Speaker 2: but most often we're getting those massive wine glasses which

522
00:21:27,400 --> 00:21:29,359
Speaker 2: can be up to three hundred mil per serve, so

523
00:21:29,400 --> 00:21:31,560
Speaker 2: even though we think we're not having a lot, it

524
00:21:31,760 --> 00:21:34,159
Speaker 2: seeps in over time. And something I notice about my

525
00:21:34,560 --> 00:21:38,760
Speaker 2: clients who are a drinkers they drink quickly, So they

526
00:21:38,840 --> 00:21:41,240
Speaker 2: pour a glass of wine and within twenty thirty minutes

527
00:21:41,240 --> 00:21:41,800
Speaker 2: it's gone.

528
00:21:41,920 --> 00:21:42,959
Speaker 3: So they sip quickly.

529
00:21:43,000 --> 00:21:45,520
Speaker 2: The SIPs are big, which means that very quickly you

530
00:21:45,560 --> 00:21:47,440
Speaker 2: get used to drinking more and more. So a really

531
00:21:47,480 --> 00:21:50,480
Speaker 2: good strategy when it comes to alcohol consumption, whether or

532
00:21:50,480 --> 00:21:52,280
Speaker 2: not your goal is to do drive July or just

533
00:21:52,320 --> 00:21:55,600
Speaker 2: cut back, is really measure what the standard surveys and

534
00:21:55,640 --> 00:21:57,840
Speaker 2: making sure you're having it and you'll be horrified because

535
00:21:57,840 --> 00:22:00,520
Speaker 2: it barely covers the bottom of those enormous wine glasses,

536
00:22:00,960 --> 00:22:04,000
Speaker 2: and practice sipping slowly to make a glass last at

537
00:22:04,119 --> 00:22:07,320
Speaker 2: least forty to sixty minutes. I think that's really important.

538
00:22:07,640 --> 00:22:09,720
Speaker 2: The next is to make sure that when you are drinking,

539
00:22:09,800 --> 00:22:12,640
Speaker 2: you're also hydrating, because a number of the side effects,

540
00:22:12,680 --> 00:22:15,720
Speaker 2: which is fatigue, not having a great sleep, is coming

541
00:22:15,760 --> 00:22:20,040
Speaker 2: down to dehydration. So alcohol is extremely dehydrating as a molecule,

542
00:22:20,200 --> 00:22:23,120
Speaker 2: which means you wake up with that tired feeling, lethargic,

543
00:22:23,200 --> 00:22:26,200
Speaker 2: and that's what drives often that and also it impacts

544
00:22:26,200 --> 00:22:28,080
Speaker 2: your blood glucose levels in the morning, which is why

545
00:22:28,119 --> 00:22:31,280
Speaker 2: you sometimes crave high carbohydrate food. So it's difficult to

546
00:22:31,359 --> 00:22:33,760
Speaker 2: keep your diet on track when you are including regularly

547
00:22:33,960 --> 00:22:37,400
Speaker 2: quite large amounts of alcohol. So that is another good tip.

548
00:22:37,480 --> 00:22:40,480
Speaker 2: Just alternating any glass of alcohol that you have with

549
00:22:40,520 --> 00:22:43,040
Speaker 2: a glass of soda or sparkling water I find can

550
00:22:43,080 --> 00:22:45,520
Speaker 2: work quite well ex sort of giving you that hit.

551
00:22:45,840 --> 00:22:48,639
Speaker 2: And the other little trick that I use Leanne is

552
00:22:48,680 --> 00:22:50,840
Speaker 2: when I have a client who enjoys wine, I try

553
00:22:50,840 --> 00:22:53,000
Speaker 2: and give them a time before they start, because my

554
00:22:53,080 --> 00:22:54,959
Speaker 2: drinkers tend to start quite early. As soon as they

555
00:22:54,960 --> 00:22:56,960
Speaker 2: get home at five o'clock, first thing they'll do is

556
00:22:56,960 --> 00:22:58,320
Speaker 2: they walk in the door and they pour a glass

557
00:22:58,359 --> 00:23:00,199
Speaker 2: of wine. So I just try and delay that and

558
00:23:00,200 --> 00:23:01,879
Speaker 2: get them to wait till six o'clock and have a

559
00:23:01,880 --> 00:23:04,959
Speaker 2: different cutoff, have a glass of sparkling water or bubbly

560
00:23:04,960 --> 00:23:07,240
Speaker 2: water before they start to rehydrate.

561
00:23:07,640 --> 00:23:09,040
Speaker 3: And sometimes when you've had.

562
00:23:08,880 --> 00:23:11,960
Speaker 2: That break in association between finishing work and instantly having

563
00:23:12,000 --> 00:23:14,320
Speaker 2: a hit of alcohol, you don't want it as much

564
00:23:14,359 --> 00:23:16,719
Speaker 2: when it gets to six o'clock anyway, So if you

565
00:23:16,720 --> 00:23:18,760
Speaker 2: have a healthy snacks, some veggies when you get home,

566
00:23:18,800 --> 00:23:21,600
Speaker 2: maybe some beach at homes or something that's quite low calorie,

567
00:23:21,720 --> 00:23:24,120
Speaker 2: and then wait, you'll be surprised how much more empowered

568
00:23:24,119 --> 00:23:26,800
Speaker 2: you feel, so that that drive to have the alcohol

569
00:23:26,880 --> 00:23:29,919
Speaker 2: is lessened and you drink much less overall. So there

570
00:23:29,960 --> 00:23:31,960
Speaker 2: are a few of the strategies and tips that I use.

571
00:23:32,000 --> 00:23:36,800
Speaker 2: And again there's an increased number of zero alcohol wines around,

572
00:23:37,119 --> 00:23:38,840
Speaker 2: so it can also be an opportune time in drive

573
00:23:38,920 --> 00:23:41,680
Speaker 2: July to swap over so that you're still having the

574
00:23:41,720 --> 00:23:44,040
Speaker 2: hit of a drink which is much much lower in calories,

575
00:23:45,040 --> 00:23:47,280
Speaker 2: but cutting that alcohol out that way, so you've still

576
00:23:47,280 --> 00:23:50,119
Speaker 2: got the association, but without the molecule that's perhaps driving

577
00:23:50,119 --> 00:23:52,520
Speaker 2: some of the behavior that's seeing you drink in excess.

578
00:23:52,600 --> 00:23:55,000
Speaker 1: Yeah. Absolutely, And I love that tip about delaying your

579
00:23:55,040 --> 00:23:56,760
Speaker 1: clients when they get home for work, because that's something

580
00:23:56,760 --> 00:23:58,240
Speaker 1: I use for my clients as well, but in a

581
00:23:58,280 --> 00:24:00,200
Speaker 1: social setting. So I have a lot of clients who

582
00:24:00,240 --> 00:24:03,240
Speaker 1: struggle with alcohol socially because they sort of go drink

583
00:24:03,240 --> 00:24:04,800
Speaker 1: for drink with everyone. And I have a lot of

584
00:24:04,800 --> 00:24:06,680
Speaker 1: clients who have friends that are I guess what you

585
00:24:06,720 --> 00:24:08,760
Speaker 1: would call more heavy drinkers. So I'll get to the

586
00:24:08,800 --> 00:24:10,840
Speaker 1: pub and they go drink for drinks, so everybody, you know,

587
00:24:10,920 --> 00:24:12,960
Speaker 1: someone buys a round, and someone buys another round, someone

588
00:24:12,960 --> 00:24:16,080
Speaker 1: buys another round, and before they know it, they've had four, five, six, seven,

589
00:24:16,119 --> 00:24:18,080
Speaker 1: eight drinks in a sitting. So what I like to

590
00:24:18,080 --> 00:24:20,000
Speaker 1: say to them is delay your first drink. So when

591
00:24:20,040 --> 00:24:22,119
Speaker 1: you get there and everyone's like, let's have a drink,

592
00:24:22,320 --> 00:24:25,800
Speaker 1: make your first drink alemnline biddles will make it a soda,

593
00:24:25,840 --> 00:24:27,480
Speaker 1: would lime, or just make it a glass of water

594
00:24:27,600 --> 00:24:29,480
Speaker 1: to start with, and then have your second drink. But

595
00:24:29,560 --> 00:24:31,400
Speaker 1: always say you guys, I'm going to sit this round out.

596
00:24:31,440 --> 00:24:33,639
Speaker 1: I'll buy my own because you know I'm driving or

597
00:24:33,680 --> 00:24:35,520
Speaker 1: something like that. And then when everyone goes back for

598
00:24:35,560 --> 00:24:37,800
Speaker 1: a third drink again, make your third drink. So make

599
00:24:37,840 --> 00:24:41,120
Speaker 1: every second drink something non alcoholic, and even just even

600
00:24:41,119 --> 00:24:43,239
Speaker 1: if you just delay your first drink and that's all

601
00:24:43,280 --> 00:24:45,679
Speaker 1: you do again, you're one down, and that's having you know,

602
00:24:45,880 --> 00:24:49,200
Speaker 1: good health benefits for your body overall as well. So SUSI,

603
00:24:49,280 --> 00:24:50,760
Speaker 1: I did look up the guidelines and you're right. They

604
00:24:50,760 --> 00:24:54,520
Speaker 1: were updated in December twenty twenty. The NHMSC, which you

605
00:24:54,640 --> 00:24:57,760
Speaker 1: know is. The National Health and Medical Research Council says

606
00:24:57,800 --> 00:25:00,240
Speaker 1: that for healthy adults, drink no more than ten ten

607
00:25:00,320 --> 00:25:03,560
Speaker 1: standard drinks a week. That's a lot, Susie, and no

608
00:25:03,640 --> 00:25:06,119
Speaker 1: more than four standard drinks on any one day to

609
00:25:06,160 --> 00:25:09,919
Speaker 1: reduce the risk of harm from alcohol. To me, I

610
00:25:09,960 --> 00:25:13,239
Speaker 1: don't care what the guidelines say. That's too much. Like

611
00:25:13,280 --> 00:25:15,280
Speaker 1: ten standard drinks a week is more than a drink

612
00:25:15,320 --> 00:25:18,160
Speaker 1: a day, and four standard drinks in one sitting, Susie.

613
00:25:18,160 --> 00:25:19,600
Speaker 1: I'd be on the floor you did. It would be

614
00:25:19,600 --> 00:25:22,000
Speaker 1: in a hospital. I had four standard drinks in one sitting.

615
00:25:22,160 --> 00:25:24,280
Speaker 1: That's nearly the entire bottle of wine. I would be

616
00:25:24,440 --> 00:25:27,840
Speaker 1: so drunk. That is not not good. It is a lot.

617
00:25:28,240 --> 00:25:30,040
Speaker 3: It's a lot. I'm shocked to because I'm looking it

618
00:25:30,119 --> 00:25:31,880
Speaker 3: up as well, the same as you are. It's a lot.

619
00:25:31,880 --> 00:25:32,719
Speaker 3: I agree, it's a lot.

620
00:25:32,760 --> 00:25:35,119
Speaker 2: I much preferred the old one, which we're also recommending

621
00:25:35,119 --> 00:25:37,080
Speaker 2: two alcohol three days a week.

622
00:25:37,160 --> 00:25:38,439
Speaker 3: I thought that was good. I don't know why that's

623
00:25:38,480 --> 00:25:39,960
Speaker 3: not that absolutely.

624
00:25:39,440 --> 00:25:41,160
Speaker 1: I can't believe they've taken that out, to be honest.

625
00:25:41,240 --> 00:25:43,920
Speaker 2: But the volume's right, one hundred mili of wine. That's

626
00:25:43,960 --> 00:25:45,879
Speaker 2: the standard drink. So if you have a bottle of

627
00:25:45,880 --> 00:25:49,040
Speaker 2: wine that's seven drinks. Now, I don't know anybody who

628
00:25:49,080 --> 00:25:50,760
Speaker 2: has a bottle of wine that's seven drinks. I think

629
00:25:50,800 --> 00:25:52,879
Speaker 2: I had a push you're getting four or five. So

630
00:25:52,960 --> 00:25:55,800
Speaker 2: it really is about volume and sewing down the rate

631
00:25:55,880 --> 00:25:59,200
Speaker 2: of drinking, and you know, if you enjoy it and

632
00:25:59,440 --> 00:26:01,520
Speaker 2: you knowsolutely want to include it as part of a

633
00:26:01,520 --> 00:26:04,879
Speaker 2: healthy diet. For me, it's like any dietary regimely and

634
00:26:04,920 --> 00:26:08,199
Speaker 2: it's developing something that's sustainable for you. But certainly with

635
00:26:08,280 --> 00:26:10,800
Speaker 2: my own clients, I'm recommending a number of alcohol free

636
00:26:10,880 --> 00:26:12,960
Speaker 2: days to give a complete break. I think two is

637
00:26:13,000 --> 00:26:15,159
Speaker 2: a minimum is a good idea. I think three really

638
00:26:15,240 --> 00:26:17,280
Speaker 2: is pretty good. I try and get clients to do

639
00:26:17,359 --> 00:26:20,680
Speaker 2: maximum four alcohol days. Even three is good and four

640
00:26:20,760 --> 00:26:24,399
Speaker 2: off if we're honest, because it's assuming people will have

641
00:26:24,600 --> 00:26:28,000
Speaker 2: more than those standard drinks generally because the pores are

642
00:26:28,000 --> 00:26:30,320
Speaker 2: so big. I think it's also coming down to really

643
00:26:30,320 --> 00:26:32,560
Speaker 2: making sure you're having an alcohol that you're enjoying and

644
00:26:32,600 --> 00:26:35,399
Speaker 2: savoring as well, rather than just drinking on Q or

645
00:26:35,440 --> 00:26:37,399
Speaker 2: you're not even mindful of it. And that's where that

646
00:26:37,440 --> 00:26:41,000
Speaker 2: little trick of slowing down drinking pays, you know, great

647
00:26:41,040 --> 00:26:43,960
Speaker 2: dividends to do it, but you know, developing your own

648
00:26:44,080 --> 00:26:46,320
Speaker 2: rules is going to always be much better than someone

649
00:26:46,720 --> 00:26:49,520
Speaker 2: imposing them on you. But certainly when I am often

650
00:26:49,560 --> 00:26:51,680
Speaker 2: speaking to my ladies, they have had enough of themselves

651
00:26:51,680 --> 00:26:53,280
Speaker 2: and the alcohol and they really want to have a break.

652
00:26:53,320 --> 00:26:55,800
Speaker 2: And as we've said, having that, committing to drive the line,

653
00:26:55,840 --> 00:26:57,800
Speaker 2: doing it almost as a novel thing with friends or

654
00:26:57,800 --> 00:26:59,919
Speaker 2: family members can be a great way. I think in

655
00:27:00,080 --> 00:27:02,160
Speaker 2: Drigula get too cheaps as well, So if there's nothing

656
00:27:02,200 --> 00:27:04,359
Speaker 2: really special that you want to have some French bubbles

657
00:27:04,440 --> 00:27:07,080
Speaker 2: or something for. And actually the company I'm doing some

658
00:27:07,160 --> 00:27:10,160
Speaker 2: work for, just with full transparency is Giesen, and they

659
00:27:10,200 --> 00:27:12,760
Speaker 2: have got a new range of zero alcohol wine and

660
00:27:12,800 --> 00:27:16,440
Speaker 2: there's a Rose, a pinotgree a save Blanca, and also

661
00:27:16,440 --> 00:27:20,600
Speaker 2: a Merlow And because they're processed, it's actually full alcohol

662
00:27:20,600 --> 00:27:23,960
Speaker 2: and then the alcohol is removed. It's much much lower

663
00:27:24,000 --> 00:27:26,840
Speaker 2: in calories, I think eighty percent lower in calories compared

664
00:27:26,880 --> 00:27:29,520
Speaker 2: to regular wine, but also has a good flavor, whereas

665
00:27:29,520 --> 00:27:31,399
Speaker 2: a number of the alcohol free wines just might be

666
00:27:31,440 --> 00:27:34,920
Speaker 2: sort of a blend of fruit without any alcohol ever

667
00:27:34,960 --> 00:27:36,880
Speaker 2: in it, so you don't necessarily get a good taste

668
00:27:37,040 --> 00:27:39,320
Speaker 2: so check those out as an alternative to try, because

669
00:27:39,320 --> 00:27:42,399
Speaker 2: certainly from a calorie perspective, they're much much lower, whereas

670
00:27:42,440 --> 00:27:44,600
Speaker 2: some of the non alcoholic wines can be quite sugary.

671
00:27:45,160 --> 00:27:47,479
Speaker 2: But I think we should stress again that it's actually

672
00:27:47,480 --> 00:27:49,560
Speaker 2: not the sugar in alcohol that's the problem. That's a

673
00:27:49,560 --> 00:27:53,880
Speaker 2: complete misconception. Unless you're drinking ciders or spirits with mixes

674
00:27:53,920 --> 00:27:56,639
Speaker 2: like cola, they are very very high in sugar. But

675
00:27:56,720 --> 00:27:58,720
Speaker 2: in general, it's not the it's not the sugar in

676
00:27:58,800 --> 00:28:03,160
Speaker 2: champagne or wine, it's the alcohol volume overall. And it's said,

677
00:28:03,160 --> 00:28:05,600
Speaker 2: when you're drinking, you're not metabolizing any of the fuel.

678
00:28:05,680 --> 00:28:10,159
Speaker 2: And without being disrespectful to alcoholics, that's why alcoholics are

679
00:28:10,200 --> 00:28:13,159
Speaker 2: often presented is very very thin because they get all

680
00:28:13,200 --> 00:28:15,200
Speaker 2: the calories they need from alcohol, they're often not eating

681
00:28:15,280 --> 00:28:17,920
Speaker 2: very much. So it's alcohol doesn't make you fad. It's

682
00:28:17,920 --> 00:28:21,000
Speaker 2: the lifestyle that we have with alcohol, like the dips

683
00:28:21,000 --> 00:28:22,520
Speaker 2: and the chips and the fried food and all the

684
00:28:22,560 --> 00:28:25,200
Speaker 2: other rubbish that we eat when we're drinking that causes

685
00:28:25,280 --> 00:28:29,040
Speaker 2: us issues. But yeah, it's a good idea for many

686
00:28:29,080 --> 00:28:31,080
Speaker 2: of us to cut right back and drive. July can

687
00:28:31,080 --> 00:28:32,600
Speaker 2: be a great opportunities.

688
00:28:32,080 --> 00:28:32,520
Speaker 3: To do that.

689
00:28:32,640 --> 00:28:35,000
Speaker 1: Absolutely, and sorry, Susie, I'm still stuck on the fact

690
00:28:35,040 --> 00:28:38,080
Speaker 1: that they remove the two alcohol free days a week.

691
00:28:38,440 --> 00:28:41,479
Speaker 1: I don't thinkohol do to the body. It takes so

692
00:28:41,600 --> 00:28:44,080
Speaker 1: much energy and time and processing for the body to

693
00:28:44,120 --> 00:28:46,760
Speaker 1: process at alcohol. If you're someone that's drinking every day,

694
00:28:46,760 --> 00:28:48,240
Speaker 1: I don't care if it's just half or I don't

695
00:28:48,240 --> 00:28:50,720
Speaker 1: care if it's just one glass. It's too much, guys.

696
00:28:50,760 --> 00:28:53,320
Speaker 1: So I really really need to stress the point that

697
00:28:53,480 --> 00:28:56,440
Speaker 1: at least two, at an absolute minimum of alcohol free

698
00:28:56,520 --> 00:28:58,680
Speaker 1: days a week. And if I'm being honest, Susie, I said,

699
00:28:58,680 --> 00:29:00,280
Speaker 1: in my clients, no more than two day days of

700
00:29:00,320 --> 00:29:02,280
Speaker 1: drinking a week. So my clients are all doing, you know,

701
00:29:02,320 --> 00:29:04,800
Speaker 1: at least five alcohol three days a week, and if

702
00:29:04,800 --> 00:29:07,719
Speaker 1: they don't like alcohol, it's definitely something I don't ever encourage.

703
00:29:07,800 --> 00:29:08,400
Speaker 3: But you are right.

704
00:29:08,440 --> 00:29:14,080
Speaker 1: There's a huge range of you know, better non alcoholic rosees, wine, sparklings,

705
00:29:14,120 --> 00:29:16,120
Speaker 1: even beers. Like I'm not a beer person, but I

706
00:29:16,200 --> 00:29:18,520
Speaker 1: must be honest, I'd pretty much tried every non alcoholic

707
00:29:18,600 --> 00:29:20,320
Speaker 1: beverage on the market while I was pregnant.

708
00:29:20,360 --> 00:29:21,280
Speaker 3: It was a very long.

709
00:29:21,200 --> 00:29:23,200
Speaker 1: Nine month Susie. I think we talked about it on

710
00:29:23,200 --> 00:29:24,960
Speaker 1: the Body before and one of my favorite ones, and

711
00:29:25,000 --> 00:29:27,160
Speaker 1: this isn't sponsored at all. I just really really enjoyed

712
00:29:27,160 --> 00:29:30,720
Speaker 1: it was the Fizz zero non alcoholic sparkling Rose. So

713
00:29:30,880 --> 00:29:32,200
Speaker 1: I used to get it from First Choice, but I

714
00:29:32,240 --> 00:29:33,760
Speaker 1: think they sell it at Liquorland and a few of

715
00:29:33,760 --> 00:29:36,080
Speaker 1: the other big, you know, alcohol shops as well. Dan

716
00:29:36,160 --> 00:29:38,120
Speaker 1: Murphy's that sort of thing. And honestly, it was about

717
00:29:38,160 --> 00:29:40,080
Speaker 1: ten twelve dollars a bottle, so it was very you know,

718
00:29:40,120 --> 00:29:42,840
Speaker 1: affordable and budget friendly, and it was actually really delicious.

719
00:29:42,840 --> 00:29:44,680
Speaker 1: And often I'd go somewhere and I'd take my bottle

720
00:29:44,720 --> 00:29:46,640
Speaker 1: with me, and even though it was non alcoholic, I

721
00:29:46,680 --> 00:29:48,520
Speaker 1: just couldn't drink that volume. Like I couldn't get through

722
00:29:48,560 --> 00:29:50,680
Speaker 1: seven fifty meals by myself because being pregnant, have to

723
00:29:50,680 --> 00:29:53,479
Speaker 1: pee every thirty minutes. And so I'd take it with

724
00:29:53,520 --> 00:29:55,360
Speaker 1: me and I'd always offer it around and people couldn't

725
00:29:55,400 --> 00:29:57,160
Speaker 1: believe that it was non alcoholic. They're like, are you

726
00:29:57,200 --> 00:29:59,240
Speaker 1: sure you should be drinking this? Like that was really

727
00:29:59,320 --> 00:30:01,880
Speaker 1: really delicious, and even some of the beers, honestly, I'm

728
00:30:01,880 --> 00:30:04,160
Speaker 1: not a beer drinker, but they tasted like beer. It

729
00:30:04,280 --> 00:30:07,440
Speaker 1: was quite shocking that I couldn't even tell a difference

730
00:30:07,440 --> 00:30:09,440
Speaker 1: in terms of some of the non alcoholic beers. And

731
00:30:09,440 --> 00:30:12,320
Speaker 1: there are a lot lower calories as well. Remember last Christmas,

732
00:30:12,400 --> 00:30:14,880
Speaker 1: my uncle had one and it was I think it

733
00:30:14,920 --> 00:30:17,840
Speaker 1: was only maybe twenty five thirty calories, maybe forty calories,

734
00:30:17,880 --> 00:30:20,560
Speaker 1: like very very very low calorie and honestly just tasted

735
00:30:20,640 --> 00:30:22,920
Speaker 1: like beer, and very affordable as well. They are still

736
00:30:22,920 --> 00:30:25,600
Speaker 1: stocked at the alcoholic shops like your Dan Murphy's, lucalaland

737
00:30:25,600 --> 00:30:27,680
Speaker 1: First Choice. You don't have to go to anywhere special

738
00:30:27,720 --> 00:30:30,120
Speaker 1: to find them. There's a growing range in our shops

739
00:30:30,160 --> 00:30:30,960
Speaker 1: these days.

740
00:30:30,720 --> 00:30:32,400
Speaker 2: There is, which makes it much easier for people to

741
00:30:32,440 --> 00:30:34,440
Speaker 2: make that choice even if they're just driving, you know

742
00:30:34,440 --> 00:30:35,840
Speaker 2: what I mean, and still be able to have a

743
00:30:35,840 --> 00:30:38,400
Speaker 2: glass that looks like they're socializing and enjoying the flavor.

744
00:30:38,640 --> 00:30:40,240
Speaker 2: But I think, just to finish one thing I will

745
00:30:40,280 --> 00:30:42,880
Speaker 2: also say is that for many women, one of the

746
00:30:42,920 --> 00:30:45,720
Speaker 2: things we're really aware of is eating for anti aging

747
00:30:46,000 --> 00:30:48,840
Speaker 2: and to you know, really improve how we look as

748
00:30:48,840 --> 00:30:50,560
Speaker 2: we get older. And you know, one of the best

749
00:30:50,600 --> 00:30:52,760
Speaker 2: things you can do is really reduce alcohol intake, because

750
00:30:52,800 --> 00:30:55,720
Speaker 2: alcohol is extremely you know, damaging to cells and has

751
00:30:55,760 --> 00:30:59,200
Speaker 2: the aging effect on the cell, particularly in relation to

752
00:30:59,240 --> 00:31:02,040
Speaker 2: our hydration status of this skin, so that can be

753
00:31:02,120 --> 00:31:05,040
Speaker 2: quite a good motivator for women as well as reasons

754
00:31:05,040 --> 00:31:07,000
Speaker 2: to cut back or have a period off if you

755
00:31:07,000 --> 00:31:08,840
Speaker 2: know you're looking a little bit tired and run down,

756
00:31:09,080 --> 00:31:11,840
Speaker 2: possibly as the result of drinking and bit of dehydration.

757
00:31:12,000 --> 00:31:14,800
Speaker 2: So plenty of zero alcohol options out there. We'll post

758
00:31:14,800 --> 00:31:18,560
Speaker 2: a few of those on the Nutrition Couch podcast Instagram

759
00:31:18,560 --> 00:31:21,040
Speaker 2: site to make your dryly a little bit easier and.

760
00:31:21,040 --> 00:31:23,280
Speaker 1: Go do it guys, and also donate to charity as well.

761
00:31:23,280 --> 00:31:24,960
Speaker 1: The best thing about darge lie is that you know

762
00:31:25,080 --> 00:31:26,880
Speaker 1: a charity can benefit out of it as well. So

763
00:31:26,960 --> 00:31:28,800
Speaker 1: do it with a group of friends, that with your family,

764
00:31:28,840 --> 00:31:30,640
Speaker 1: do it with your work colleagues, and make sure you

765
00:31:30,680 --> 00:31:33,520
Speaker 1: pick it a really good charity that's very deserving, you know,

766
00:31:33,520 --> 00:31:35,960
Speaker 1: I'm sure all charities are particular on you know, pick

767
00:31:35,960 --> 00:31:38,000
Speaker 1: one that means something to you and really try to

768
00:31:38,040 --> 00:31:39,920
Speaker 1: raise as much funds as possible, and even share it

769
00:31:39,960 --> 00:31:41,760
Speaker 1: with us on the Nutrition Couch and you know, tag

770
00:31:41,800 --> 00:31:43,479
Speaker 1: us in your stories and we'd be happy to repost

771
00:31:43,520 --> 00:31:46,040
Speaker 1: it in our stories as well. We're definitely encouraging you guys.

772
00:31:46,040 --> 00:31:48,240
Speaker 1: To go go for it for a dargely donate to

773
00:31:48,280 --> 00:31:50,160
Speaker 1: your favorite charities and we can help you share that

774
00:31:50,200 --> 00:31:52,440
Speaker 1: on our Instagram page as well. All right, So you

775
00:31:52,480 --> 00:31:54,320
Speaker 1: see that brings us to the final segment of the

776
00:31:54,320 --> 00:31:56,680
Speaker 1: show and the one we love because it's all about

777
00:31:56,680 --> 00:31:59,760
Speaker 1: our listener questions. So this is very timely, you know,

778
00:31:59,800 --> 00:32:02,400
Speaker 1: toalking about holidays as well. We've been asked this question

779
00:32:02,480 --> 00:32:05,200
Speaker 1: a lot, but it's basically how do I balance holiday

780
00:32:05,240 --> 00:32:08,120
Speaker 1: eating and not go completely off the wet rails or

781
00:32:08,200 --> 00:32:11,200
Speaker 1: gain weight. So one of the things that I must

782
00:32:11,240 --> 00:32:13,640
Speaker 1: be honest that I've used a lot when I travel,

783
00:32:13,880 --> 00:32:16,040
Speaker 1: Not so much just a quick little weekend trip of

784
00:32:16,120 --> 00:32:18,000
Speaker 1: two three days, but if I'm going somewhere big, like

785
00:32:18,200 --> 00:32:20,200
Speaker 1: David and I did two weeks in Hawaii, we did

786
00:32:20,200 --> 00:32:22,720
Speaker 1: two weeks in Japan. You know, I've typically gone to

787
00:32:22,720 --> 00:32:25,160
Speaker 1: Europe for four or five weeks at a time into it,

788
00:32:25,200 --> 00:32:27,680
Speaker 1: and fasting is definitely something that I have used in

789
00:32:27,720 --> 00:32:30,640
Speaker 1: the past as a strategy when I travel. Definitely not

790
00:32:30,720 --> 00:32:33,040
Speaker 1: for anyone that is pregnant or breastfeeding. It's definitely not

791
00:32:33,080 --> 00:32:35,200
Speaker 1: something I'm doing at the moment, but it is something

792
00:32:35,240 --> 00:32:38,600
Speaker 1: that I find very easy to do. When I'm traveling overseas,

793
00:32:38,600 --> 00:32:41,440
Speaker 1: particularly if I'm staying in, say a hotel that offers

794
00:32:41,480 --> 00:32:44,800
Speaker 1: a lot of those continental breakfast options. We've got danishes

795
00:32:44,800 --> 00:32:47,560
Speaker 1: and cereal and porridge and fruit for breakfast. Those things

796
00:32:47,560 --> 00:32:49,040
Speaker 1: don't really cut up for me. I could eat those

797
00:32:49,080 --> 00:32:52,800
Speaker 1: things back in Australia. So if I'm somewhere fabulous like Italy, Susie,

798
00:32:52,800 --> 00:32:54,760
Speaker 1: I'm not going to waste my breakfast on fruits and

799
00:32:54,800 --> 00:32:56,800
Speaker 1: cereal and danishes. I'm going to save it for you know,

800
00:32:56,880 --> 00:32:58,960
Speaker 1: lunches and dinners and that sort of thing. So it's

801
00:32:59,000 --> 00:33:01,280
Speaker 1: been Fasting is definitely strategy I like to use when

802
00:33:01,280 --> 00:33:04,400
Speaker 1: I travel on holidays. Another strategy I really like is

803
00:33:04,400 --> 00:33:07,560
Speaker 1: to book accommodation near a supermarket. So wherever I'm going,

804
00:33:07,600 --> 00:33:09,440
Speaker 1: I'll look up you know, Google Maps, and I find

805
00:33:09,480 --> 00:33:12,320
Speaker 1: out what is their close supermarket or convenience store or

806
00:33:12,320 --> 00:33:14,239
Speaker 1: that sort of thing that I can walk to, you know,

807
00:33:14,280 --> 00:33:17,000
Speaker 1: within walking distances. Ideal you can get some extra steps

808
00:33:17,000 --> 00:33:18,960
Speaker 1: in as well, and you know, I always go when

809
00:33:18,960 --> 00:33:20,760
Speaker 1: I get there, and I go and I grab some yogurts,

810
00:33:20,760 --> 00:33:23,440
Speaker 1: some fruits and bags of salad, some healthy snacks if

811
00:33:23,440 --> 00:33:25,920
Speaker 1: I can't take it with me depending on my luggage allowance.

812
00:33:26,080 --> 00:33:28,800
Speaker 1: And I always always always book accommodation with even just

813
00:33:28,800 --> 00:33:31,440
Speaker 1: a small kitchenette, sometimes even just a microwave and a

814
00:33:31,480 --> 00:33:33,160
Speaker 1: cattle if that's all I can get. You can do

815
00:33:33,280 --> 00:33:35,960
Speaker 1: so many things with a microwave and kettle, Susie, So

816
00:33:36,000 --> 00:33:37,760
Speaker 1: they're probably my biggest tips. Is to look at some

817
00:33:37,800 --> 00:33:41,320
Speaker 1: accommodation with some sort of supermarket or convenience store or

818
00:33:41,560 --> 00:33:44,840
Speaker 1: grocery store nearby, or even booking near a farmer's market, Susi.

819
00:33:44,880 --> 00:33:47,480
Speaker 1: We're looking at our events soon and one of the

820
00:33:47,480 --> 00:33:49,520
Speaker 1: event spaces we've been looking at is very close to

821
00:33:49,560 --> 00:33:52,440
Speaker 1: the Queen Victoria Markets in Melbourne, so you know, even

822
00:33:52,440 --> 00:33:54,840
Speaker 1: booking next to a big marketplace where a farmer's markets

823
00:33:54,880 --> 00:33:57,240
Speaker 1: can be really ideal as well. And then on holidays,

824
00:33:57,240 --> 00:33:59,560
Speaker 1: I really like to encourage both myself and my clients

825
00:33:59,560 --> 00:34:02,160
Speaker 1: to make it least one meal, if not two meals

826
00:34:02,200 --> 00:34:05,600
Speaker 1: yourself at home or you know, within your accommodation room

827
00:34:05,640 --> 00:34:07,600
Speaker 1: where you can, because I really do feel like if

828
00:34:07,640 --> 00:34:10,040
Speaker 1: you're eating out multiple times a day, it can actually

829
00:34:10,040 --> 00:34:12,520
Speaker 1: be really hard to stay on track because restaurants and

830
00:34:12,600 --> 00:34:15,200
Speaker 1: cafes they need to make their food taste delicious, because

831
00:34:15,200 --> 00:34:16,480
Speaker 1: I want you to come back. They want you to

832
00:34:16,560 --> 00:34:18,879
Speaker 1: keep spending your money there. If they're you know, going

833
00:34:18,960 --> 00:34:21,520
Speaker 1: lean on the dressings and using loafat everything and not

834
00:34:21,719 --> 00:34:23,840
Speaker 1: you know, putting the skin on the chicken all the

835
00:34:23,920 --> 00:34:25,640
Speaker 1: you know, the skin on the book belly, then you're

836
00:34:25,640 --> 00:34:27,439
Speaker 1: not going to come back because it doesn't taste that good.

837
00:34:27,719 --> 00:34:30,120
Speaker 1: So really, when you're eating out, the meals are a

838
00:34:30,160 --> 00:34:32,239
Speaker 1: lot more calorie dents than something that you would make

839
00:34:32,280 --> 00:34:34,760
Speaker 1: yourself at home, even if it's say like a healthy

840
00:34:34,760 --> 00:34:36,759
Speaker 1: option suits. I've had so many of my clients who

841
00:34:36,760 --> 00:34:39,040
Speaker 1: will send me options and say, Haley, and how does

842
00:34:39,040 --> 00:34:41,040
Speaker 1: this salad look on going out to lunch? And it's

843
00:34:41,040 --> 00:34:43,160
Speaker 1: like a salad, but it's like the only you know,

844
00:34:43,520 --> 00:34:45,319
Speaker 1: low calorie thing in there might be a base of

845
00:34:45,400 --> 00:34:48,080
Speaker 1: lettuce and that it's got fetta and avocado and nuts

846
00:34:48,080 --> 00:34:50,920
Speaker 1: and seeds and chicken and you know, honey cashews on

847
00:34:50,960 --> 00:34:53,239
Speaker 1: it and it's all of these extra things that there's

848
00:34:53,239 --> 00:34:55,600
Speaker 1: nothing wrong with these ingredients. Of course they're still healthy,

849
00:34:55,719 --> 00:34:57,600
Speaker 1: but they can really pack a calorie punch. And I've

850
00:34:57,600 --> 00:35:00,480
Speaker 1: seen salads at cafes Susie six, we have an eight

851
00:35:00,560 --> 00:35:03,480
Speaker 1: hundred calories quite easily where people think they're making really

852
00:35:03,480 --> 00:35:06,279
Speaker 1: healthy choice, but it's actually really energy dense option. So

853
00:35:06,480 --> 00:35:08,840
Speaker 1: I'd just be very wary with the amount of times

854
00:35:08,880 --> 00:35:11,480
Speaker 1: that you're eating out when you're on holidays, and really

855
00:35:11,520 --> 00:35:13,040
Speaker 1: I think the best way to find balance is to

856
00:35:13,080 --> 00:35:16,000
Speaker 1: at least make one, if not two meals yourself each day.

857
00:35:16,200 --> 00:35:17,719
Speaker 3: Yeah, my go to strategies.

858
00:35:17,760 --> 00:35:20,560
Speaker 2: The first is I find that most of the clients

859
00:35:20,600 --> 00:35:23,360
Speaker 2: will only need two meals a day on holidays because

860
00:35:23,360 --> 00:35:26,759
Speaker 2: they're either indulging in a buffet type breakfast or eating out.

861
00:35:26,800 --> 00:35:29,160
Speaker 2: And we know that the calories in meals consumed away

862
00:35:29,160 --> 00:35:31,480
Speaker 2: from the home are often double, so su'll go and

863
00:35:31,600 --> 00:35:32,479
Speaker 2: enjoy what's on offer.

864
00:35:32,560 --> 00:35:34,120
Speaker 3: You know, I'm in Northern Territory.

865
00:35:34,120 --> 00:35:36,960
Speaker 2: They've got these amazing markets with all this amazing food,

866
00:35:37,360 --> 00:35:39,719
Speaker 2: but certainly the calories are enormous. If you had that

867
00:35:39,760 --> 00:35:42,000
Speaker 2: for lunch or even late afternoon, you certainly wouldn't need

868
00:35:42,000 --> 00:35:44,160
Speaker 2: to eat for several hours. So I think knowing what

869
00:35:44,200 --> 00:35:45,960
Speaker 2: you're doing that day, whether it's a lunch out, a

870
00:35:46,000 --> 00:35:48,400
Speaker 2: dinner out, a special breakfast, and really not feeling that

871
00:35:48,440 --> 00:35:50,640
Speaker 2: you need to eat three meals per day, I think

872
00:35:50,680 --> 00:35:53,920
Speaker 2: you've got to travel with or seek out healthy snacks

873
00:35:54,080 --> 00:35:56,319
Speaker 2: or foods to have at where you're staying. And I'm

874
00:35:56,360 --> 00:35:58,200
Speaker 2: like Julianne, I like to have a fridge at least

875
00:35:58,520 --> 00:36:01,200
Speaker 2: and even an apartment so I've got access to cooking things.

876
00:36:01,520 --> 00:36:04,040
Speaker 2: So the snacks that travel and store quickly, whether it's

877
00:36:04,040 --> 00:36:06,040
Speaker 2: some protein bars or some cut up veggies, that you

878
00:36:06,080 --> 00:36:08,160
Speaker 2: can have a couple of pre made salads. So if

879
00:36:08,200 --> 00:36:10,480
Speaker 2: you have had a brunch and then sort of late

880
00:36:10,520 --> 00:36:12,400
Speaker 2: afternoon you're a bit peckish, you can have a salad

881
00:36:12,400 --> 00:36:14,440
Speaker 2: that's already been made and quickly have that so you're

882
00:36:14,440 --> 00:36:17,239
Speaker 2: getting your vegetables. So that's really really important. And I

883
00:36:17,280 --> 00:36:19,160
Speaker 2: do try and travel with some stuff and seek out

884
00:36:19,160 --> 00:36:21,640
Speaker 2: a supermarket when I get there pretty pretty quickly. And

885
00:36:21,680 --> 00:36:23,839
Speaker 2: then the third one I think is important is that

886
00:36:23,920 --> 00:36:27,200
Speaker 2: generally the foods we're finding are very rarely the vegetable

887
00:36:27,239 --> 00:36:29,560
Speaker 2: salad bulk we need, So aiming for at least one

888
00:36:29,600 --> 00:36:32,840
Speaker 2: snack or meal to be a salad, a soup, something

889
00:36:32,880 --> 00:36:35,320
Speaker 2: with some cooked vegetables, even just some vegetable sticks to

890
00:36:35,400 --> 00:36:38,279
Speaker 2: munch on, is really important to get that bulk because

891
00:36:38,280 --> 00:36:40,600
Speaker 2: if the only thing you're eating is pub based food

892
00:36:40,680 --> 00:36:43,319
Speaker 2: or hotel food, you very rarely get those sort of

893
00:36:43,320 --> 00:36:45,920
Speaker 2: five serves minimum of veggies each day when you're traveling,

894
00:36:46,160 --> 00:36:48,839
Speaker 2: so actively seeking that aut it and supplementing that it

895
00:36:48,880 --> 00:36:51,759
Speaker 2: is a very easy strategy. But I think just you know,

896
00:36:51,800 --> 00:36:53,680
Speaker 2: to wrap it up land the other thing, it's a

897
00:36:53,680 --> 00:36:56,440
Speaker 2: bit of a mental attitude. I certainly often see clients

898
00:36:56,480 --> 00:36:58,800
Speaker 2: who'll go away and gain weight and give themselves permission

899
00:36:58,800 --> 00:37:01,239
Speaker 2: to gain weight because it's holiday, and I think, really

900
00:37:01,280 --> 00:37:05,480
Speaker 2: that's a very problematic mindset because a holiday shouldn't be

901
00:37:05,480 --> 00:37:07,520
Speaker 2: an excuse to do nothing and eat whatever. It's actually

902
00:37:07,520 --> 00:37:10,480
Speaker 2: an opportunity to utilize your time wisely and enjoy good

903
00:37:10,560 --> 00:37:13,319
Speaker 2: quality food. It certainly shouldn't be a period for weight

904
00:37:13,360 --> 00:37:15,400
Speaker 2: gain unless you go out of your way to overeat

905
00:37:15,680 --> 00:37:18,239
Speaker 2: and not move so at a minimum, committing to your

906
00:37:18,320 --> 00:37:21,680
Speaker 2: daily movement and sure indulging in things that taste good,

907
00:37:21,719 --> 00:37:24,319
Speaker 2: but not just overeating because things are there, and being

908
00:37:24,360 --> 00:37:27,120
Speaker 2: really discerning with your choices is important because if we

909
00:37:27,160 --> 00:37:29,120
Speaker 2: look at a number of the foods that are available,

910
00:37:29,160 --> 00:37:33,080
Speaker 2: so things like pastries on breakfast buffets and large slabs

911
00:37:33,120 --> 00:37:36,200
Speaker 2: of sort of Turkish bread when you're ordering sandwiches, or

912
00:37:36,600 --> 00:37:39,279
Speaker 2: the fried food like the salten pepper, calamari and the

913
00:37:39,400 --> 00:37:41,600
Speaker 2: chips that come with everything. You know you don't have

914
00:37:41,640 --> 00:37:43,920
Speaker 2: to eat those things, So you know, being discerning and

915
00:37:43,960 --> 00:37:46,440
Speaker 2: making sure that you're using your calories for special treats

916
00:37:46,480 --> 00:37:48,600
Speaker 2: and things that are special to the holiday, not just

917
00:37:48,800 --> 00:37:51,160
Speaker 2: overeating for the sake of it is a very important

918
00:37:51,239 --> 00:37:53,680
Speaker 2: mindset to not basically undo a lot of hard work

919
00:37:53,680 --> 00:37:55,239
Speaker 2: that you may have been working on for a long

920
00:37:55,280 --> 00:37:57,600
Speaker 2: time in keeping your weight under control.

921
00:37:57,920 --> 00:38:00,920
Speaker 1: And I'll just add one final tip, SUSI the minibar.

922
00:38:01,200 --> 00:38:03,319
Speaker 1: So often when we stay in you know, really nice

923
00:38:03,320 --> 00:38:06,680
Speaker 1: fancy hotels and even AIRBNBC these days, there's mini bars.

924
00:38:06,719 --> 00:38:09,480
Speaker 1: There's chips, and there's chocolate, and there's lollies and there's alcohol.

925
00:38:09,600 --> 00:38:11,439
Speaker 1: And it's always it's either the first thing you see

926
00:38:11,440 --> 00:38:13,320
Speaker 1: in the fridge or it's like right on the countertop

927
00:38:13,360 --> 00:38:15,440
Speaker 1: as you walk in the room there's you know, chocolates

928
00:38:15,440 --> 00:38:17,279
Speaker 1: and lollies and bags of chippy. So the first thing

929
00:38:17,360 --> 00:38:19,920
Speaker 1: David and I do is reduce that temptation. If you're

930
00:38:19,920 --> 00:38:21,920
Speaker 1: looking at something every day, you can bet your bottom

931
00:38:21,960 --> 00:38:24,040
Speaker 1: dollar you're probably going to consume it sooner or later.

932
00:38:24,160 --> 00:38:26,040
Speaker 1: So we grab everything and we just throw it into

933
00:38:26,080 --> 00:38:28,200
Speaker 1: like a you know, plastic shopping bag that we've brought

934
00:38:28,239 --> 00:38:30,680
Speaker 1: with us, or you know what about reusable shopping bags

935
00:38:30,719 --> 00:38:32,080
Speaker 1: or something, and throw it in the corner of the room.

936
00:38:32,080 --> 00:38:34,080
Speaker 1: We don't look at it again. If we're gonna, you know,

937
00:38:34,120 --> 00:38:36,239
Speaker 1: have something delicious sort I like to call the soualt food,

938
00:38:36,280 --> 00:38:38,560
Speaker 1: We're gonna go out and find something that we absolutely want.

939
00:38:38,680 --> 00:38:40,480
Speaker 1: I'm not gonna eat the dairy milk in my hotel

940
00:38:40,560 --> 00:38:42,839
Speaker 1: room because I could have that anywhere anytime of the day.

941
00:38:42,920 --> 00:38:44,600
Speaker 1: I'm not gonna eat the plain bag of Red Dog

942
00:38:44,600 --> 00:38:46,799
Speaker 1: del chips, even though I love Red Dog Dela Chips.

943
00:38:46,800 --> 00:38:49,080
Speaker 1: I'm gonna find something fabulous and delicious and you know,

944
00:38:49,400 --> 00:38:52,120
Speaker 1: local and seasonal and something like that while I'm on holiday.

945
00:38:52,200 --> 00:38:54,840
Speaker 1: So really don't give into that temptation of the mini

946
00:38:54,880 --> 00:38:56,879
Speaker 1: bar and really just take it out of sight, out

947
00:38:56,880 --> 00:38:58,560
Speaker 1: of mind, and particularly if things are in the little

948
00:38:58,600 --> 00:39:00,799
Speaker 1: minibar fridge, we clear it like we're not going to

949
00:39:00,880 --> 00:39:02,960
Speaker 1: use the things like the milks and the you know,

950
00:39:03,000 --> 00:39:04,640
Speaker 1: the chocolate bars and the wines in there, so we

951
00:39:04,680 --> 00:39:06,480
Speaker 1: take it all out and then we just probably not

952
00:39:06,600 --> 00:39:08,480
Speaker 1: the milk because obviously that'll go off well. We take

953
00:39:08,520 --> 00:39:10,279
Speaker 1: everything else out put it into a little bag, and

954
00:39:10,320 --> 00:39:11,759
Speaker 1: then at the end, before we leave, we put it

955
00:39:11,760 --> 00:39:13,920
Speaker 1: all back in, and then we restock the little minibar

956
00:39:14,040 --> 00:39:16,360
Speaker 1: fridge with some fruit and some yogurt and some veggie

957
00:39:16,360 --> 00:39:18,359
Speaker 1: sticks and some dips, some healthy er options. So if

958
00:39:18,360 --> 00:39:20,200
Speaker 1: we are a little bit packaged late at night, we've

959
00:39:20,239 --> 00:39:22,440
Speaker 1: got some healthy options. So I really do think the

960
00:39:22,480 --> 00:39:24,680
Speaker 1: mini bar de rails a lot of people, So be

961
00:39:24,760 --> 00:39:27,359
Speaker 1: smart about it, guys. Eight costs a bomb, like You'll

962
00:39:27,360 --> 00:39:29,040
Speaker 1: be saving yourself a hell of a lot of money

963
00:39:29,040 --> 00:39:32,120
Speaker 1: from not eating it. And there's never ever any healthy

964
00:39:32,120 --> 00:39:34,440
Speaker 1: options in the mini bar either, So take it out

965
00:39:34,480 --> 00:39:36,520
Speaker 1: of site, out of mind, put it into another little bagg.

966
00:39:36,560 --> 00:39:38,120
Speaker 1: You can always put it back when you leave, and

967
00:39:38,160 --> 00:39:39,920
Speaker 1: then replace it with some healthy er options.

968
00:39:40,200 --> 00:39:42,520
Speaker 3: It's so funny you said that, because I do that too.

969
00:39:42,680 --> 00:39:44,880
Speaker 2: I unpacked the mini bar and take it all out,

970
00:39:45,120 --> 00:39:47,040
Speaker 2: and I stuck it in like the perfect rows that

971
00:39:47,080 --> 00:39:49,600
Speaker 2: it was that came in. So then I can put

972
00:39:49,600 --> 00:39:52,280
Speaker 2: my salad or whatever I've got as extra so it fits.

973
00:39:52,880 --> 00:39:54,920
Speaker 2: But I have to rearrange it so that it's identical.

974
00:39:54,920 --> 00:39:56,439
Speaker 2: So when I put it back and you can't tell.

975
00:39:56,480 --> 00:39:57,920
Speaker 2: That is so funny you did that because I do

976
00:39:57,920 --> 00:39:59,879
Speaker 2: it to it. I was recently up at the cal

977
00:40:00,120 --> 00:40:02,600
Speaker 2: Hotel for a girls to actually, and of course we

978
00:40:02,640 --> 00:40:04,960
Speaker 2: saw each other and I had an exquisite mini bar

979
00:40:05,040 --> 00:40:06,880
Speaker 2: and my friend who I was staying with, was horrified

980
00:40:06,880 --> 00:40:09,719
Speaker 2: that I'd taken all these beautiful chocolates and stuff out,

981
00:40:09,760 --> 00:40:11,560
Speaker 2: and I said, it was like, don't touch them because

982
00:40:11,560 --> 00:40:13,800
Speaker 2: I got to put them all back in before we leave.

983
00:40:14,160 --> 00:40:15,720
Speaker 3: So that's a little dietician.

984
00:40:15,280 --> 00:40:19,279
Speaker 2: Strip straight off the calf, unedited that we both do

985
00:40:19,360 --> 00:40:20,480
Speaker 2: we take the minibar apart.

986
00:40:20,560 --> 00:40:21,280
Speaker 3: That's hilarious.

987
00:40:21,400 --> 00:40:23,960
Speaker 1: Safety hell of a lot of money as well. That

988
00:40:24,040 --> 00:40:25,760
Speaker 1: was something we always did as kids because my parents

989
00:40:25,760 --> 00:40:27,239
Speaker 1: were we didn't have a lot of money growing up,

990
00:40:27,280 --> 00:40:29,239
Speaker 1: so they always like, do not touch the mini bar.

991
00:40:29,360 --> 00:40:31,600
Speaker 1: We cannot afford it. So it's something that I'm very

992
00:40:31,640 --> 00:40:33,600
Speaker 1: much carried over to my adult life and I just think,

993
00:40:33,880 --> 00:40:35,360
Speaker 1: you know, be intentional with the snacks.

994
00:40:35,560 --> 00:40:38,080
Speaker 2: We were never allowed to have mini bar. I agree,

995
00:40:38,120 --> 00:40:40,560
Speaker 2: but my husband is naughty. He always has mini bar

996
00:40:40,640 --> 00:40:43,440
Speaker 2: and horrified because we were never allowed as kids to

997
00:40:43,480 --> 00:40:46,200
Speaker 2: have that. So I'm of the opinion as well to

998
00:40:46,320 --> 00:40:48,040
Speaker 2: take it out and get it out of sight too.

999
00:40:48,360 --> 00:40:50,719
Speaker 1: Pot dip from the interesting cout. All right, guys, Well,

1000
00:40:50,719 --> 00:40:52,640
Speaker 1: that brings us to the end of today's episode, So

1001
00:40:52,680 --> 00:40:54,400
Speaker 1: if you haven't done so already, we would love if

1002
00:40:54,440 --> 00:40:56,719
Speaker 1: you could subscribe and leave us a positive review in

1003
00:40:56,760 --> 00:40:59,600
Speaker 1: the Purple Apple podcast app. We've also got our Instagram

1004
00:40:59,600 --> 00:41:02,000
Speaker 1: and our face Book social sites running. We're at the

1005
00:41:02,120 --> 00:41:04,919
Speaker 1: Nutrition Couch podcast and we will see you guys, same time,

1006
00:41:05,080 --> 00:41:06,120
Speaker 1: same place, next week.

1007
00:41:06,280 --> 00:41:18,840
Speaker 3: Thank you for listening. Have a great week.