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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, we

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

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

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

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Speaker 1: chat healthy eating and the positives of committing to drive July,

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Speaker 1: and we also ask the common question about balancing your

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Speaker 1: nutrition during holiday eating and traveling. So, Susie, you are

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Speaker 1: on holidays at the moment with the twins, So what

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Speaker 1: 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 opportunity 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 and buy it all again.

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

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Speaker 2: you know, you and I have skills to make it

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

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Speaker 2: time or experience. It's really really tricky to find healthy

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Speaker 2: food for kids. That's feeling, because you get very quickly

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Speaker 2: sick of the chicken nuggets and chips and the fish

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Speaker 2: and chips which is typically on the kids' menus. So

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Speaker 2: I've got a few tricks of the trade to share,

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Speaker 2: which I myself have been using. But all I can

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Speaker 2: say is they're eating a lot of food and it's

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Speaker 2: costing me a lot of money. So when we finish

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Speaker 2: recording this, I'm going to walk back into town to

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Speaker 2: stock up again on tomatoes and cucumbers and literally just

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Speaker 2: the volumes of stuff they're going through at six years

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Speaker 2: of age, so I hate to.

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Speaker 3: Think what it's going to be like when they're teenagers.

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Speaker 1: Well that probably leads us nicely into our topic of

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Speaker 1: the news headline for the week, Suzie, and I think

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Speaker 1: that everyone is well aware that there's been a lot

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Speaker 1: of I guess chat in the media about the cost

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Speaker 1: of different types of vegetables that I know. There was

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Speaker 1: a headline that went very viral recently KFC replaces let

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Speaker 1: us in there in their burgers with cabbage, and it

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Speaker 1: was like scandalous, like everyone, you know, people were jumping

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Speaker 1: up and down. But yeah, the cost of produce has

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Speaker 1: been ridiculous. You know, it's over ten dollars for a letters.

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Speaker 1: You know, even just trying to get fresh produce in

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Speaker 1: the supermarkets has been a bit of an issue lately

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Speaker 1: because of the floods here in Australia. Also, I think

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Speaker 1: there's still you know, logistical sort of issues as well

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Speaker 1: post COVID. You know, it's been hard and there's definitely

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Speaker 1: been increases in price pretty much across the board. David

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Speaker 1: and I have a favorite coffee shop that we walked

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Speaker 1: to most mornings and they put their prices up, you know,

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Speaker 1: fifty cents a coffee and although that doesn't sound like

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Speaker 1: a lot, you know, together and I get soy milk,

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Speaker 1: so we're paying a dollar fifty extra per day. We

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Speaker 1: like to have a coffee per day. I mean, that's

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Speaker 1: what ten dollars extra per week. Multiply that by fifty

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Speaker 1: two weeks, like it all adds up at the end

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Speaker 1: of the day. So even as a young family, David

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Speaker 1: and I were trying to find ways to sort of

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Speaker 1: budget and keep things in check as well. So we

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Speaker 1: thought we'd do a little sort of headline fautlessness today

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Speaker 1: in terms of being a little bit more budget friendly

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Speaker 1: and nutritionally smart at the supermarket, particularly with our veggies

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Speaker 1: and sellers, because we both agree that there's something that's

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Speaker 1: a non negotiable right, Like you can't just say, oh, well,

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Speaker 1: veggies and salads of increase in price, we're not going

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Speaker 1: to buy them anymore. It just doesn't work like that.

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Speaker 1: For your health, you absolutely need to eat your veggie

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Speaker 1: salads and your fruits. So I think the number one

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Speaker 1: tip Susie is really with fresh produce is to buy

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Speaker 1: in season and to buy in bulk. So whenever there's

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Speaker 1: a lot of something, I like to buy it in bulk.

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Speaker 1: And then even if it's going off, like it might

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Speaker 1: be some peaches or tomatoes or at the supermarket sales

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Speaker 1: or avocado's for a dollar. And I remember probably what

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Speaker 1: even just a year or two ago, when they you know,

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Speaker 1: plus five dollars per avocado. So a lot of people

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Speaker 1: don't realize that you can actually freeze many things. If

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Speaker 1: you take the skin of the avocado, take the seed

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Speaker 1: out of it, chop it up into pieces, you can

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Speaker 1: actually freeze avocado. In fact, you can buy frozen avocado

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Speaker 1: in the same section that you find your frozen berries

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Speaker 1: and that sort of thing. So if you've got you know,

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Speaker 1: a ton of zucchinis and they're on sale because the

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Speaker 1: supermarket's ordered too much or whatever it might be, buy them,

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

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

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Speaker 1: buying and bulk can save you a lot of money.

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

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

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Speaker 1: the frozen section or the can section and see if

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

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Speaker 1: as nutritious, some might argue even more nutritious than fresh

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Speaker 1: vegetables because they're snap frozen at the site when they're

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Speaker 1: sort of picked them. Sometimes that the trucks on the

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Speaker 1: road can take two, three, four days to get to

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Speaker 1: the supermarket, so sometimes the frozen produce is actually more

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Speaker 1: nutritious than 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 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.

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Speaker 2: That I'm interested in nutritionally is making sure that my

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Speaker 2: clients are getting a serve or two of leafy greens

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Speaker 2: each day, so whether that's your spinach, your kale, your broccoli,

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

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Speaker 2: So the mix between frozen so for example, brocoli is

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

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Speaker 2: with the heavy stalk, so definitely is frozen option where

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Speaker 2: you're not even paying for the stalks. 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 nutrient 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 if you're going to use them in

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

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

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

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

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

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

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

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

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Speaker 2: 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 sus it

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

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Speaker 1: was a ton in the supermarket. Same with avocado. A

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Speaker 1: lot of times I didn't write it a lot into

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

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

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

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

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

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Speaker 1: But I was at the soupermarket, and I was saying,

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

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Speaker 1: know a lot of us always go over the potato,

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Speaker 1: or a lot of us always go over 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 capsicum. 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 sweats chow some mushrooms instead of my

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Speaker 1: white onion.

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Speaker 3: And then I thought I.

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Speaker 1: Should probably have something sort of yellow, and I grabbed

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Speaker 1: some squash. And squash isn't something that I regularly purchased

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Speaker 1: at the souper market. To be honest, I don't really

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Speaker 1: cook with it much. I don't really know what to

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Speaker 1: do with it. My mum used to use squash quite

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Speaker 1: a lot. So I grabbed someone I thought, you know what,

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Speaker 1: I'll roast this up today. So really just having a

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

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Speaker 1: look at some of the other options available, things that

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Speaker 1: we wouldn't routinely go towards. I know, radishes are recommended

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Speaker 1: for some of my clients and meal plans recently because

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Speaker 1: they're beautiful, they're vibrant, that at a lovely crunch, and

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Speaker 1: they're you know, they're sort of they're available at the

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Speaker 1: moment as well, whereas a lot of things like our

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Speaker 1: salad greens really aren't. I mean recommending a lot of

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Speaker 1: my clients cook with silver beet as well lately if

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Speaker 1: we can't get things like bags of spinach or bags

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Speaker 1: of rocket because even just slightly blanched in a pan

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Speaker 1: with a lot of extra version olive oil, it can

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Speaker 1: be really beautiful and add a really nice dark green,

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Speaker 1: leafy texture to some of our meals as well. So

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Speaker 1: I think it's just being a little bit smarter and

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Speaker 1: not you know, say, oh, this recipe calls for zucchini,

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Speaker 1: but zucchini is like three times a price that you'd

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Speaker 1: normally pay, So let me substitute zucchini for something else.

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Speaker 1: What else is available, what else is pretty, you know,

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Speaker 1: still nutritious, but actually at a cost affordable price. And

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Speaker 1: the last tip SUSI I have for our listeners is

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Speaker 1: to really shop between supermarkets. Like I go to a

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Speaker 1: big local shopping center and there's an Audi, and there's

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Speaker 1: a Cols there, and five minutes down the road is

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Speaker 1: of wal West. So I have my shopping list, I

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Speaker 1: go in, I start at Audi, and I pick a

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Speaker 1: couple of things that I like on sale that looks good,

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Speaker 1: and then I'll flick across to the Coals and then

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Speaker 1: whatever I can't get there, then I'll.

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Speaker 3: Head to the Wolvest.

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Speaker 1: There is a big price different sometimes within just the

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Speaker 1: different produce. Like bananas, for example, I found the best

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Speaker 1: price at Aldi versus Capskums actually found the best price

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Speaker 1: at Coals, but only in the green Capsican range, not

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Speaker 1: the yellow and not the red. They were more than

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Speaker 1: twice the price of what the green ones were. So

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Speaker 1: I think although it takes a little bit more time,

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Speaker 1: and I know for busy families, you know, people are

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Speaker 1: time pushed these days, but just spending a little bit

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Speaker 1: of time doing a bit of research online before we leave,

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Speaker 1: particularly between Coals and Woolwors, and finding things that are

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Speaker 1: on sale, and just going between the different supermarkets. So

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Speaker 1: doing a bit of an online shop and getting it

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Speaker 1: delivered it can actually be really helpful because the different

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Speaker 1: supermarkets tend to have different things on sale at the

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Speaker 1: different weeks. So particularly for our fresh produce, we definitely

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Speaker 1: want to be choosing things in season and on sale

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Speaker 1: because that's where we're going to get the biggest sort

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Speaker 1: of budget tips 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 refraction of

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

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Speaker 2: am I 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, Leam, 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.

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Speaker 3: And being sleep.

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

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

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

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Speaker 2: to store it correctly or freeze it to get maximum

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Speaker 2: bang for 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 and 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

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Speaker 1: rotten 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 a super limp, I'm like, well,

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Speaker 1: I'm not going to munch on that and put it

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

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

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Speaker 1: a soup, you know, which i'll make later on. So

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

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Speaker 1: it's sort of best before day, it doesn't mean it

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

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Speaker 1: going to make a sick, particularly vegetables. Of course, if

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Speaker 1: they're growing mold or anything like that, we want to

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Speaker 1: ditch them. But if they're just looking a little bit limple,

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

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

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Speaker 1: Or what my mum used to do is kid Susie,

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Speaker 1: she'd make a huge omelet. She'd call it the what

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

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Speaker 1: have 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, rocket it all

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

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

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Speaker 1: couldn't as kids because we used to drown it with

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

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

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

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

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Speaker 1: night 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.

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Speaker 3: All rightly and well, it.

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

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Speaker 2: also dry July, which has really gained momentum in the

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

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Speaker 2: take a break from drinking alcohol.

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Speaker 3: So we thought that it was.

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Speaker 2: An opportunity time to talk a little bit about the

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Speaker 2: better of taking a break from alcohol from a health perspective.

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Speaker 2: And I drink not in huge amounts. I enjoy a

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Speaker 2: drink at certain times. And I know that you, too,

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Speaker 2: like me, enjoy a glass of French rose or French

402
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Speaker 2: champagne when I get up to the Sunshine State, now

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Speaker 2: 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 3: And to a certain extent, with many of us.

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Speaker 2: Going through an almost survival stage through COVID, it became

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Speaker 2: something that we really enjoyed and relied on at a

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Speaker 2: very tough time. But of course the issue is alcohol

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Speaker 2: tolerance builds very quickly and suddenly you know, a glass

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Speaker 2: or two feels like nothing, and then you're having half

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Speaker 2: a glass and then a bottle. 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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00:17:45,040 --> 00:17:48,360
Speaker 2: not getting through that extra calorie burn. And so over

434
00:17:48,440 --> 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 --> 00:17:55,120
Speaker 2: apron in the front if they've been having a lot

437
00:17:55,119 --> 00:17:59,840
Speaker 2: of alcohol over time at nighttime, and you know, inevitably

438
00:18:00,000 --> 00:18:05,600
Speaker 2: impacts our sleep, our body composition and ability to I

439
00:18:05,600 --> 00:18:09,040
Speaker 2: guess function at our best level. In the evenings, we're

440
00:18:09,080 --> 00:18:12,600
Speaker 2: not as productive, we're tired, lethargic, and the cycle continues.

441
00:18:12,680 --> 00:18:14,479
Speaker 2: So you know, I thought it worthy of a bit

442
00:18:14,520 --> 00:18:16,960
Speaker 2: of a discussion about the pros and cons of dry

443
00:18:17,160 --> 00:18:20,440
Speaker 2: July because I am doing a little bit of work

444
00:18:20,480 --> 00:18:22,600
Speaker 2: with a company who has got a new range of

445
00:18:22,840 --> 00:18:26,280
Speaker 2: non alcoholic wines, which is an interesting thing for people

446
00:18:26,280 --> 00:18:28,960
Speaker 2: who are choosing not to drink or perhaps choosing to

447
00:18:29,040 --> 00:18:31,000
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 --> 00:18:37,320
Speaker 2: remind ourselves how much we may be having, how it

450
00:18:37,359 --> 00:18:40,800
Speaker 2: has become a ready rather insidious habit over time, and

451
00:18:40,880 --> 00:18:42,920
Speaker 2: you know it may have some implications for our health

452
00:18:42,920 --> 00:18:46,639
Speaker 2: and weight as well in that period. So I'm myself

453
00:18:46,760 --> 00:18:49,239
Speaker 2: not committing to a full dry July, but maya, as

454
00:18:49,280 --> 00:18:51,320
Speaker 2: my husband would say, my half a glass once or

455
00:18:51,320 --> 00:18:53,520
Speaker 2: twice a week really probably doesn't quite cut it. But

456
00:18:53,640 --> 00:18:56,159
Speaker 2: certainly for people who maybe need a little bit of

457
00:18:56,160 --> 00:18:59,159
Speaker 2: a reset. I think it's a really great opportunity to

458
00:18:59,560 --> 00:19:01,080
Speaker 2: remind us. So it was about how much better we

459
00:19:01,119 --> 00:19:02,920
Speaker 2: feel when we're perhaps drinking a little bit less.

460
00:19:03,080 --> 00:19:05,240
Speaker 1: Oh, one hundred percent agree and I'm awful Jarge July.

461
00:19:05,480 --> 00:19:07,960
Speaker 1: But like you, I am not committing to it this year,

462
00:19:08,119 --> 00:19:10,359
Speaker 1: only because I'm barely drinking. Like I think i'd have

463
00:19:10,480 --> 00:19:12,879
Speaker 1: one to two classes 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 --> 00:19:16,479
Speaker 1: SIPs and meal decide that she's hungry, and I think,

466
00:19:16,480 --> 00:19:18,520
Speaker 1: oh crap, I got to feed my baby. So it's

467
00:19:18,560 --> 00:19:20,920
Speaker 1: honestly just not worth it as a mom these days

468
00:19:20,920 --> 00:19:23,080
Speaker 1: with a little baby. But you know, so I'm not

469
00:19:23,119 --> 00:19:24,800
Speaker 1: sort of committing to it, but only because I'm not

470
00:19:24,840 --> 00:19:26,879
Speaker 1: really drinking that much. And if the occasion calls for

471
00:19:26,920 --> 00:19:28,600
Speaker 1: a ten you know, she has just fed or she

472
00:19:28,720 --> 00:19:30,360
Speaker 1: is down for a sleep, then yeah, I might love

473
00:19:30,400 --> 00:19:32,520
Speaker 1: to have a glass orso. But I really am all

474
00:19:32,560 --> 00:19:34,720
Speaker 1: for it, and it's something that I definitely recommend for

475
00:19:34,760 --> 00:19:36,360
Speaker 1: my clients. And you know, I work in a twelve

476
00:19:36,400 --> 00:19:38,400
Speaker 1: week coaching program and a lot of my clients I say,

477
00:19:38,440 --> 00:19:40,320
Speaker 1: you know, alcohol, we can absolutely make a fit. But

478
00:19:40,359 --> 00:19:42,119
Speaker 1: a lot of them do make that commitment that they'd

479
00:19:42,160 --> 00:19:43,480
Speaker 1: like to give it up and just sort of see

480
00:19:43,480 --> 00:19:45,840
Speaker 1: how their body feels and their body responds. And after

481
00:19:45,880 --> 00:19:47,840
Speaker 1: working with one client, Susie, she gave it up forever,

482
00:19:47,920 --> 00:19:49,560
Speaker 1: and she was in contact with me a few months

483
00:19:49,600 --> 00:19:51,280
Speaker 1: ago and she said, I haven't drunk for two years

484
00:19:51,320 --> 00:19:54,120
Speaker 1: since we started working together because I realized how crap

485
00:19:54,160 --> 00:19:56,720
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 --> 00:20:01,399
Speaker 1: cut down quite a lot, what they realize is that

488
00:20:01,400 --> 00:20:04,479
Speaker 1: that brain fog disappears. The next morning. They're they're sharper,

489
00:20:04,520 --> 00:20:07,240
Speaker 1: they're more productive, they sleep better, They're not waking up

490
00:20:07,440 --> 00:20:09,720
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 --> 00:20:15,639
Speaker 1: of us actually use it to help with our sleep,

493
00:20:15,800 --> 00:20:17,880
Speaker 1: but it actually does the opposite. Although it might help

494
00:20:17,920 --> 00:20:20,159
Speaker 1: you fall asleep because you kind of get you know,

495
00:20:20,680 --> 00:20:22,560
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
00:20:25,320 --> 00:20:28,359
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
00:20:31,560 --> 00:20:33,960
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
00:20:36,359 --> 00:20:38,920
Speaker 1: if you're someone that uses alcohol as a sleeping aid,

502
00:20:39,040 --> 00:20:42,040
Speaker 1: I would absolutely rethink that because it's probably doing you

503
00:20:42,080 --> 00:20:44,600
Speaker 1: more damage in the long run. And also liver Like

504
00:20:44,640 --> 00:20:46,560
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
00:20:50,440 --> 00:20:53,160
Speaker 1: with heartbreaking even so you know, the liver really does

507
00:20:53,200 --> 00:20:55,320
Speaker 1: come under a lot of strain, particularly when we are

508
00:20:55,359 --> 00:20:57,360
Speaker 1: having a lot of alcohol. And I think it's even

509
00:20:57,760 --> 00:21:00,600
Speaker 1: you know, opportunity to tell our listeners about what what

510
00:21:00,640 --> 00:21:03,440
Speaker 1: the guidelines are within Australia for drinking and it really

511
00:21:03,520 --> 00:21:05,320
Speaker 1: is what is it no more than one to two

512
00:21:05,400 --> 00:21:08,240
Speaker 1: drinks on a standard day with two alcohol free days

513
00:21:08,280 --> 00:21:08,840
Speaker 1: every week?

514
00:21:08,960 --> 00:21:09,880
Speaker 3: Is that right? I think?

515
00:21:09,920 --> 00:21:11,919
Speaker 2: So it was updated last year, so we're just to

516
00:21:11,920 --> 00:21:13,480
Speaker 2: a quick google on that way. We're on the line

517
00:21:13,480 --> 00:21:15,159
Speaker 2: to make sure we're giving the right advice. But you

518
00:21:15,200 --> 00:21:17,320
Speaker 2: know what I notice most of all, Leanne is that

519
00:21:17,359 --> 00:21:20,480
Speaker 2: the pores of drinks in Australia are so big. So

520
00:21:20,720 --> 00:21:23,080
Speaker 2: if a standard drink I think is one hundred meal,

521
00:21:23,760 --> 00:21:27,400
Speaker 2: but most often we're getting those massive wine glasses which

522
00:21:27,440 --> 00:21:29,359
Speaker 2: can be up to three hundred meal 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 --> 00:21:34,199
Speaker 2: seeps in over time. And something I notice about my

525
00:21:34,560 --> 00:21:38,840
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
00:21:41,280 --> 00:21:43,840
Speaker 2: it's gone. So they sip quickly. The SIPs are big,

528
00:21:44,119 --> 00:21:46,359
Speaker 2: which means that very quickly you get used to drinking

529
00:21:46,400 --> 00:21:48,480
Speaker 2: more and more. So a really good strategy when it

530
00:21:48,480 --> 00:21:51,119
Speaker 2: comes to alcohol consumption, whether or not your goal is

531
00:21:51,160 --> 00:21:53,760
Speaker 2: to do drive July or just cut back, is really

532
00:21:53,840 --> 00:21:56,480
Speaker 2: measure what the standard surveys and making sure you're having

533
00:21:56,480 --> 00:21:58,720
Speaker 2: it and you'll be horrified because it barely covers the

534
00:21:58,760 --> 00:22:02,720
Speaker 2: bottom of those enormous wine glasses. And practice sipping slowly

535
00:22:02,840 --> 00:22:06,160
Speaker 2: to make a glass last at least forty to sixty minutes.

536
00:22:06,200 --> 00:22:07,359
Speaker 3: I think that's really important.

537
00:22:07,680 --> 00:22:09,760
Speaker 2: The next is to make sure that when you are drinking,

538
00:22:09,840 --> 00:22:12,680
Speaker 2: you're also hydrating because a number of the side effects,

539
00:22:12,720 --> 00:22:15,760
Speaker 2: which is fatigue, not having a great sleep, is coming

540
00:22:15,800 --> 00:22:20,080
Speaker 2: down to dehydration. So alcohol is extremely dehydrating as a molecule,

541
00:22:20,240 --> 00:22:23,160
Speaker 2: which means you wake up with that tired feeling lethargic,

542
00:22:23,200 --> 00:22:26,240
Speaker 2: and that's what drives often that and also it impacts

543
00:22:26,240 --> 00:22:28,120
Speaker 2: your blood glucose levels in the morning, which is why

544
00:22:28,160 --> 00:22:31,280
Speaker 2: you sometimes crave high carbohydrate food. So it's difficult to

545
00:22:31,359 --> 00:22:33,800
Speaker 2: keep your diet on track when you are including regularly

546
00:22:33,960 --> 00:22:37,400
Speaker 2: quite large amounts of alcohol. So that is another good tip.

547
00:22:37,520 --> 00:22:40,480
Speaker 2: Just alternating any glass of alcohol that you have with

548
00:22:40,560 --> 00:22:43,040
Speaker 2: a glass of soda or sparkling water I find can

549
00:22:43,080 --> 00:22:45,560
Speaker 2: work quite well ex sort of giving you that hit.

550
00:22:45,840 --> 00:22:47,800
Speaker 3: And the other little trick that I use.

551
00:22:47,760 --> 00:22:50,480
Speaker 2: Leanne is when I have a client who enjoys wine,

552
00:22:50,520 --> 00:22:52,639
Speaker 2: I try and give them a time before they start,

553
00:22:52,680 --> 00:22:54,760
Speaker 2: because my drinkers tend to start quite early. As soon

554
00:22:54,760 --> 00:22:56,760
Speaker 2: as they get home at five o'clock, first thing they'll

555
00:22:56,800 --> 00:22:57,960
Speaker 2: do is they'll walk in the door and they pour

556
00:22:58,000 --> 00:22:59,840
Speaker 2: a glass of wine. So I just try and delay

557
00:22:59,880 --> 00:23:01,679
Speaker 2: that and get them to wait till six o'clock and

558
00:23:01,720 --> 00:23:04,400
Speaker 2: have a different cutoff, have a glass of sparkling water

559
00:23:04,560 --> 00:23:07,280
Speaker 2: or bubbly water before they start to rehydrate.

560
00:23:07,680 --> 00:23:09,040
Speaker 3: And sometimes when you've had.

561
00:23:08,920 --> 00:23:12,000
Speaker 2: That break in association between finishing work and instantly having

562
00:23:12,040 --> 00:23:14,360
Speaker 2: a hit of alcohol, you don't want it as much

563
00:23:14,359 --> 00:23:16,720
Speaker 2: when it gets to six o'clock anyway, So if you

564
00:23:16,760 --> 00:23:18,800
Speaker 2: have a healthy snack, some veggies when you get home,

565
00:23:18,840 --> 00:23:21,640
Speaker 2: maybe some beach at homers or something that's quite low calorie,

566
00:23:21,760 --> 00:23:24,120
Speaker 2: and then wait, you'll be surprised how much more empowered

567
00:23:24,160 --> 00:23:26,760
Speaker 2: you feel, so that that drive to have the alcohol

568
00:23:26,880 --> 00:23:29,919
Speaker 2: is lessened and you drink much less overall. So there

569
00:23:29,960 --> 00:23:31,960
Speaker 2: are a few of the strategies and tips that I use.

570
00:23:32,040 --> 00:23:36,800
Speaker 2: And again there's an increased number of zero alcohol wines around,

571
00:23:37,119 --> 00:23:38,840
Speaker 2: so it can also be an opportune time in drive

572
00:23:38,920 --> 00:23:41,720
Speaker 2: July to swap over so that you're still having the

573
00:23:41,760 --> 00:23:44,040
Speaker 2: heat of a drink which is much much lower in calories,

574
00:23:45,080 --> 00:23:47,280
Speaker 2: but cutting that alcohol out that way, so you've still

575
00:23:47,320 --> 00:23:50,119
Speaker 2: got the association, but without the molecule that's perhaps driving

576
00:23:50,160 --> 00:23:52,520
Speaker 2: some of the behavior that's seeing you drink in excess.

577
00:23:52,600 --> 00:23:55,040
Speaker 1: Yeah. Absolutely, And I love that tip about delaying your

578
00:23:55,040 --> 00:23:56,760
Speaker 1: clients when they get home for work, because that's something

579
00:23:56,800 --> 00:23:58,240
Speaker 1: I use for my clients as well, but in a

580
00:23:58,280 --> 00:24:00,119
Speaker 1: social setting. So I have a lot of clients to

581
00:24:00,240 --> 00:24:03,240
Speaker 1: struggle with alcohol socially because they sort of go drink

582
00:24:03,280 --> 00:24:04,800
Speaker 1: for drink with everyone, And I have a lot of

583
00:24:04,840 --> 00:24:06,960
Speaker 1: clients who have friends that I guess what you would

584
00:24:07,000 --> 00:24:09,040
Speaker 1: call more heavy drinkers. So I'll get to the pub

585
00:24:09,080 --> 00:24:10,879
Speaker 1: and they go drink for drinks, so everybody, you know,

586
00:24:10,960 --> 00:24:13,880
Speaker 1: someone buys around, someone buys another round, someone buys another round,

587
00:24:13,960 --> 00:24:15,800
Speaker 1: and before they know it, they've had four, five, six,

588
00:24:15,840 --> 00:24:18,000
Speaker 1: seven eight drinks in a sitting. So what I like

589
00:24:18,040 --> 00:24:19,840
Speaker 1: to say to them is delay your first drink. So

590
00:24:19,880 --> 00:24:22,119
Speaker 1: when you get there and everyone's like, let's have a drink,

591
00:24:22,359 --> 00:24:25,840
Speaker 1: make your first drink alemnline biddles will make it a sodle,

592
00:24:25,840 --> 00:24:27,520
Speaker 1: would lime, or just make it a glass of water

593
00:24:27,640 --> 00:24:29,520
Speaker 1: to start with, and then have your second drink. But

594
00:24:29,560 --> 00:24:31,400
Speaker 1: always say you guys, I'm going to sit this round out.

595
00:24:31,440 --> 00:24:33,679
Speaker 1: I'll buy my own because you know I'm driving, or

596
00:24:33,680 --> 00:24:35,560
Speaker 1: something like that. And then when everyone goes back for

597
00:24:35,560 --> 00:24:37,800
Speaker 1: a third drink again, make your third drink. So make

598
00:24:37,840 --> 00:24:41,160
Speaker 1: every second drink something non alcoholic. And even just even

599
00:24:41,160 --> 00:24:43,280
Speaker 1: if you just delay your first drink and that's all

600
00:24:43,320 --> 00:24:45,720
Speaker 1: you do again, you're one down, and that's having you know,

601
00:24:45,880 --> 00:24:49,240
Speaker 1: good health benefits for your body overall as well. So SUSI,

602
00:24:49,280 --> 00:24:50,800
Speaker 1: I did look up the guidelines and you're right. They

603
00:24:50,800 --> 00:24:54,560
Speaker 1: were updated in December twenty twenty. The NHMSC, which we

604
00:24:54,680 --> 00:24:57,800
Speaker 1: know is the National Health and Medical Research Council says

605
00:24:57,800 --> 00:25:00,240
Speaker 1: that for healthy adults, drink no more than t ten

606
00:25:00,320 --> 00:25:03,560
Speaker 1: standard drinks a week. That's a lot, Susie, and no

607
00:25:03,640 --> 00:25:06,159
Speaker 1: more than four standard drinks on any one day to

608
00:25:06,200 --> 00:25:09,959
Speaker 1: reduce the risk of harm from alcohol. To me, I

609
00:25:09,960 --> 00:25:13,240
Speaker 1: don't care what the guidelines say. That's too much. Like

610
00:25:13,320 --> 00:25:15,320
Speaker 1: ten standard drinks a week is more than a drink

611
00:25:15,359 --> 00:25:18,119
Speaker 1: a day, and four standard drinks in one sitting, Susie,

612
00:25:18,200 --> 00:25:20,119
Speaker 1: I'd be on the floor. You didn't be a hospital.

613
00:25:20,160 --> 00:25:22,520
Speaker 1: I had four standard drinks in one sitting. That's near

614
00:25:22,560 --> 00:25:25,199
Speaker 1: the entire bottle of wine. I would be so drunk

615
00:25:25,560 --> 00:25:27,919
Speaker 1: that it's not not good. It is a lot.

616
00:25:28,280 --> 00:25:30,040
Speaker 3: It's a lot. I'm shocked too, because I'm looking it

617
00:25:30,119 --> 00:25:31,879
Speaker 3: up as well, the same as you are. It's a lot.

618
00:25:31,920 --> 00:25:32,760
Speaker 3: I agree, it's a lot.

619
00:25:32,760 --> 00:25:35,119
Speaker 2: I much preferred the old one, which we're also recommending

620
00:25:35,160 --> 00:25:37,120
Speaker 2: two alcohol three days a week.

621
00:25:37,200 --> 00:25:38,480
Speaker 3: I thought that was good. I don't know why that's

622
00:25:38,520 --> 00:25:39,400
Speaker 3: not the absolutely.

623
00:25:39,480 --> 00:25:41,160
Speaker 1: I can't believe they've taken that out, to be honest.

624
00:25:41,240 --> 00:25:43,960
Speaker 2: But the volume's right, one hundred mili of wine. That's

625
00:25:43,960 --> 00:25:46,360
Speaker 2: the standard drink. So if you have a bottle of wine,

626
00:25:46,600 --> 00:25:49,239
Speaker 2: that's seven drinks. Now, I don't know anybody who has

627
00:25:49,240 --> 00:25:50,879
Speaker 2: a bottle of wine that seven drinks. I think I

628
00:25:50,920 --> 00:25:53,080
Speaker 2: had a push you're getting four or five. So it

629
00:25:53,119 --> 00:25:56,480
Speaker 2: really is about volume and sewing down the rate of drinking.

630
00:25:57,000 --> 00:26:00,359
Speaker 2: And you know, if you enjoy it and you knowsolutely

631
00:26:00,400 --> 00:26:02,240
Speaker 2: want to include it as part of a healthy diet.

632
00:26:02,720 --> 00:26:05,560
Speaker 2: For me, it's like any dietary regimely and it's developing

633
00:26:05,560 --> 00:26:08,919
Speaker 2: something that's sustainable for you. But certainly with my own clients,

634
00:26:08,960 --> 00:26:11,520
Speaker 2: I'm recommending a number of alcohol free days to give

635
00:26:11,560 --> 00:26:13,560
Speaker 2: a complete break. I think two is a minimum is

636
00:26:13,600 --> 00:26:15,920
Speaker 2: a good idea. I think three really is pretty good.

637
00:26:16,200 --> 00:26:19,439
Speaker 2: I try and get clients to do maximum four alcohol days.

638
00:26:19,440 --> 00:26:21,719
Speaker 2: Even three is good, and four off if we're honest,

639
00:26:22,080 --> 00:26:25,639
Speaker 2: because it's assuming people will have more than those standard

640
00:26:25,720 --> 00:26:29,080
Speaker 2: drinks generally because the pores are so big. I think

641
00:26:29,080 --> 00:26:31,119
Speaker 2: it's also coming down to really making sure you're having

642
00:26:31,160 --> 00:26:34,120
Speaker 2: an alcohol that you're enjoying and savoring as well, rather

643
00:26:34,160 --> 00:26:36,400
Speaker 2: than just drinking on q or you're not even mindful

644
00:26:36,440 --> 00:26:38,560
Speaker 2: of it. And that's where that little trick of slowing

645
00:26:38,560 --> 00:26:42,080
Speaker 2: down drinking pays, you know, great dividends to do it.

646
00:26:42,440 --> 00:26:45,000
Speaker 2: But you know, developing your own rules is going to

647
00:26:45,000 --> 00:26:47,840
Speaker 2: always be much better than someone imposing them on you.

648
00:26:48,160 --> 00:26:50,520
Speaker 2: But certainly when I am often speaking to my ladies,

649
00:26:50,520 --> 00:26:52,280
Speaker 2: they have had enough of themselves in the alcohol and

650
00:26:52,320 --> 00:26:54,119
Speaker 2: they really want to have a break. And as we've said,

651
00:26:54,359 --> 00:26:56,399
Speaker 2: having that, committing to drive the line, doing it almost

652
00:26:56,440 --> 00:26:58,639
Speaker 2: as a novel thing with friends or family members can

653
00:26:58,680 --> 00:26:59,320
Speaker 2: be a great way.

654
00:26:59,560 --> 00:27:01,760
Speaker 3: I think in dudgel a get too cheaps as well, So.

655
00:27:01,680 --> 00:27:03,280
Speaker 2: If there's nothing really special that you want to have

656
00:27:03,320 --> 00:27:06,639
Speaker 2: some French bubbles or something for. And actually the company

657
00:27:06,640 --> 00:27:08,960
Speaker 2: I'm doing some work for, just with full transparency is

658
00:27:08,960 --> 00:27:11,480
Speaker 2: Giesen and they have got a new range of zero

659
00:27:11,640 --> 00:27:16,120
Speaker 2: alcohol wine and there's a Rose, a pinotgree, a save Blanc,

660
00:27:16,160 --> 00:27:20,000
Speaker 2: and also a Merlow And because they're processed, it's actually

661
00:27:20,000 --> 00:27:23,480
Speaker 2: full alcohol and then the alcohol is removed. It's much

662
00:27:23,560 --> 00:27:26,040
Speaker 2: much lower in calories I think eighty percent lower in

663
00:27:26,080 --> 00:27:29,240
Speaker 2: calories compared to regular wine, but also has a good flavor,

664
00:27:29,240 --> 00:27:31,320
Speaker 2: whereas a number of the alcohol free wines just might

665
00:27:31,359 --> 00:27:34,760
Speaker 2: be sort of a blend of fruit without any alcohol

666
00:27:34,800 --> 00:27:36,920
Speaker 2: ever in it, so you don't necessarily get a good taste.

667
00:27:37,080 --> 00:27:39,359
Speaker 2: So check those out as an alternative to try because

668
00:27:39,359 --> 00:27:42,439
Speaker 2: certainly from a calorie perspective, they're much much lower, whereas

669
00:27:42,440 --> 00:27:44,680
Speaker 2: some of the non alcoholic wines can be quite sugary.

670
00:27:45,160 --> 00:27:47,480
Speaker 2: But I think we should stress again that it's actually

671
00:27:47,520 --> 00:27:49,560
Speaker 2: not the sugar in alcohol that's the problem. That's a

672
00:27:49,600 --> 00:27:53,840
Speaker 2: complete misconception. Unless you're drinking ciders or spirits with mixes

673
00:27:53,920 --> 00:27:56,639
Speaker 2: like cola, they are very very high in sugar. But

674
00:27:56,760 --> 00:27:58,760
Speaker 2: in general it's not the it's not the sugar in

675
00:27:58,840 --> 00:28:02,840
Speaker 2: champagne or wine, and it's the alcohol volume overall. And

676
00:28:02,880 --> 00:28:05,159
Speaker 2: it's said, when you're drinking, you're not metabolizing any of

677
00:28:05,200 --> 00:28:09,520
Speaker 2: the fuel. And without being disrespectful to alcoholics, that's why

678
00:28:09,560 --> 00:28:12,840
Speaker 2: alcoholics are often presented is very very thin because they

679
00:28:12,920 --> 00:28:14,560
Speaker 2: get all the calories they need from alcohol and they're

680
00:28:14,560 --> 00:28:17,399
Speaker 2: often not eating very much. So it's alcohol doesn't make

681
00:28:17,400 --> 00:28:20,400
Speaker 2: you fad. It's the lifestyle that we have with alcohol,

682
00:28:20,520 --> 00:28:22,280
Speaker 2: like the dips and the chips and the fried food

683
00:28:22,280 --> 00:28:24,360
Speaker 2: and all the other rubbish that we eat when we're

684
00:28:24,440 --> 00:28:28,480
Speaker 2: drinking that causes us issues. But yeah, it's a good

685
00:28:28,480 --> 00:28:30,680
Speaker 2: idea for many of us to cut right back and drive.

686
00:28:30,720 --> 00:28:33,320
Speaker 2: July can be a great opportunities to do that absolutely.

687
00:28:33,400 --> 00:28:34,080
Speaker 3: I'm sorry, Susie.

688
00:28:34,080 --> 00:28:35,800
Speaker 1: I'm still stuck on the fact that they remove the

689
00:28:36,359 --> 00:28:39,920
Speaker 1: two alcohol free days a week. I don't think relate

690
00:28:40,120 --> 00:28:42,680
Speaker 1: to the body. It takes so much energy and time

691
00:28:42,760 --> 00:28:45,360
Speaker 1: and processing for the body to process at alcohol. If

692
00:28:45,400 --> 00:28:47,320
Speaker 1: you're someone that's drinking every day, I don't care if

693
00:28:47,320 --> 00:28:48,720
Speaker 1: it's just hard or I don't care if it's just

694
00:28:48,840 --> 00:28:52,160
Speaker 1: one glass. It's too much, guys. So I really really

695
00:28:52,280 --> 00:28:54,560
Speaker 1: need to stress the point that at least two, at

696
00:28:54,600 --> 00:28:57,320
Speaker 1: an absolute minimum of alcohol free days a week. And

697
00:28:57,400 --> 00:28:59,240
Speaker 1: if I'm being honest, Susie, I said, in my clients,

698
00:28:59,320 --> 00:29:01,120
Speaker 1: no more than two days of drinking a week. So

699
00:29:01,240 --> 00:29:03,160
Speaker 1: my clients are all doing, you know, at least five

700
00:29:03,520 --> 00:29:05,600
Speaker 1: alcohol three days a week. And if they don't like alcohol,

701
00:29:05,640 --> 00:29:07,600
Speaker 1: it's definitely something I don't ever encourage.

702
00:29:07,840 --> 00:29:08,560
Speaker 3: But you are right there.

703
00:29:08,920 --> 00:29:14,080
Speaker 1: There's a huge range of you know, better non alcoholic rosees, wine, sparklings,

704
00:29:14,120 --> 00:29:16,160
Speaker 1: even beers. Like I'm not a beer person, but I

705
00:29:16,240 --> 00:29:18,560
Speaker 1: must be honest, I'd pretty much tried every non alcoholic

706
00:29:18,640 --> 00:29:20,520
Speaker 1: beverage on the market while I was pregnant. It was

707
00:29:20,560 --> 00:29:22,840
Speaker 1: a very long nine month Susie. I think we talked

708
00:29:22,840 --> 00:29:24,280
Speaker 1: about it on the body before and one of my

709
00:29:24,320 --> 00:29:26,200
Speaker 1: favorite ones, and this isn't sponsored at all. I just

710
00:29:26,320 --> 00:29:29,360
Speaker 1: really really enjoyed it was the Fizz zero non alcoholic

711
00:29:29,440 --> 00:29:32,120
Speaker 1: sparkling rose. So I used to get it from First Choice,

712
00:29:32,120 --> 00:29:33,480
Speaker 1: but I think they sell it at Lickorland and a

713
00:29:33,520 --> 00:29:35,880
Speaker 1: few of the other big, you know, alcohol shops as well,

714
00:29:35,960 --> 00:29:37,880
Speaker 1: Dan Murphy's that sort of thing. And honestly, it was

715
00:29:37,880 --> 00:29:39,800
Speaker 1: about ten twelve dollars a bottle, so it was very

716
00:29:39,960 --> 00:29:41,960
Speaker 1: you know, affordable and budget friendly, and it was actually

717
00:29:42,080 --> 00:29:44,280
Speaker 1: really delicious. And often I'd go somewhere and I'd take

718
00:29:44,320 --> 00:29:46,520
Speaker 1: my bottle with me, and even though it was non alcoholic,

719
00:29:46,600 --> 00:29:48,400
Speaker 1: I just couldn't drink that volume. Like I couldn't get

720
00:29:48,400 --> 00:29:50,560
Speaker 1: through seven fifty meals by myself because being pregnant, have

721
00:29:50,600 --> 00:29:53,320
Speaker 1: to peer every thirty minutes. And so I'd take it

722
00:29:53,400 --> 00:29:55,040
Speaker 1: with me and I'd always offer it around and people

723
00:29:55,080 --> 00:29:57,040
Speaker 1: couldn't believe that it was non alcoholic. They're like, are

724
00:29:57,080 --> 00:29:58,920
Speaker 1: you sure you should be drinking this? Like that was

725
00:29:59,040 --> 00:30:01,680
Speaker 1: really really delicious, and even some of the beers, honestly,

726
00:30:01,760 --> 00:30:03,920
Speaker 1: I'm not a beer drinker, but they tasted like beer.

727
00:30:04,160 --> 00:30:07,000
Speaker 1: It was quite shocking that I couldn't even tell the

728
00:30:07,080 --> 00:30:09,200
Speaker 1: difference in terms of some of the non alcoholic beers,

729
00:30:09,360 --> 00:30:11,520
Speaker 1: and there are a lot lower caloria as well. Remember

730
00:30:11,600 --> 00:30:14,560
Speaker 1: last Christmas, my uncle had one and it was I

731
00:30:14,640 --> 00:30:17,120
Speaker 1: think it was only maybe twenty five thirty calories, maybe

732
00:30:17,160 --> 00:30:20,040
Speaker 1: forty calories, like very very very low calorie and honestly

733
00:30:20,120 --> 00:30:22,640
Speaker 1: just tasted like beer, and very affordable as well. They

734
00:30:22,680 --> 00:30:25,080
Speaker 1: are still stocked at the alcoholic shops like your Dan Murphy's,

735
00:30:25,160 --> 00:30:27,320
Speaker 1: lucaland First Choice. You don't have to go to anywhere

736
00:30:27,360 --> 00:30:29,520
Speaker 1: special to find them. There's a growing range in our

737
00:30:29,800 --> 00:30:30,840
Speaker 1: shops these days.

738
00:30:30,760 --> 00:30:32,400
Speaker 2: There is, which makes it much easier for people to

739
00:30:32,440 --> 00:30:34,400
Speaker 2: make that choice even if they're just driving, you know

740
00:30:34,440 --> 00:30:35,840
Speaker 2: what I mean, and still be able to have a

741
00:30:35,880 --> 00:30:38,400
Speaker 2: glass that looks like they're socializing and enjoying the flavor.

742
00:30:38,680 --> 00:30:40,280
Speaker 2: But I think just to finish one thing I will

743
00:30:40,280 --> 00:30:42,880
Speaker 2: also say is that for many women, one of the

744
00:30:42,920 --> 00:30:45,720
Speaker 2: things we're really aware of is eating for anti aging

745
00:30:46,040 --> 00:30:48,840
Speaker 2: and to you know, really improve how we look as

746
00:30:48,880 --> 00:30:50,600
Speaker 2: we get older. And you know, one of the best

747
00:30:50,600 --> 00:30:52,800
Speaker 2: things you can do is really reduce alcohol intake, because

748
00:30:52,800 --> 00:30:55,719
Speaker 2: alcohol is extremely you know, damaging to cells and has

749
00:30:56,600 --> 00:30:59,200
Speaker 2: and aging effect on the cell particularly in relation to

750
00:30:59,240 --> 00:31:02,000
Speaker 2: our hydration status of this skin, so that can be

751
00:31:02,160 --> 00:31:05,040
Speaker 2: quite a good motivator for women as well as reasons

752
00:31:05,080 --> 00:31:06,960
Speaker 2: to cut back or have a period off if you

753
00:31:07,000 --> 00:31:08,720
Speaker 2: know you're looking a little bit tired and run down,

754
00:31:09,080 --> 00:31:11,800
Speaker 2: possibly as the result of drinking and bit of dehydration.

755
00:31:12,040 --> 00:31:14,800
Speaker 2: So plenty of zero alcohol options out there. We'll post

756
00:31:14,840 --> 00:31:18,520
Speaker 2: a few of those on the Nutrition Couch podcast Instagram

757
00:31:18,600 --> 00:31:20,200
Speaker 2: site to make your dry your lie a little bit

758
00:31:20,240 --> 00:31:21,320
Speaker 2: easier and go do.

759
00:31:21,400 --> 00:31:23,320
Speaker 1: It guys, and also donate to charity as well. The

760
00:31:23,360 --> 00:31:25,160
Speaker 1: best thing about darje lie is that you know a

761
00:31:25,280 --> 00:31:27,000
Speaker 1: charity can benefit out of it as well. So do

762
00:31:27,120 --> 00:31:28,760
Speaker 1: it with a group of friends, that with your family,

763
00:31:28,880 --> 00:31:30,600
Speaker 1: do it with your work colleagues, and make sure you

764
00:31:30,680 --> 00:31:33,520
Speaker 1: pick it a really good charity that's very deserving. You know,

765
00:31:33,560 --> 00:31:35,960
Speaker 1: I'm sure all charities are particular on you know, pick

766
00:31:36,000 --> 00:31:38,000
Speaker 1: one that means something to you and really try to

767
00:31:38,080 --> 00:31:39,880
Speaker 1: raise as much funds as possible, and even share it

768
00:31:39,960 --> 00:31:41,760
Speaker 1: with us on the Nutrition Couch and you know, tag

769
00:31:41,840 --> 00:31:43,479
Speaker 1: us in your stories and we'd be happy to repost

770
00:31:43,520 --> 00:31:45,720
Speaker 1: it in our stories as well. We're definitely encouraging you

771
00:31:45,800 --> 00:31:47,800
Speaker 1: guys to go go for it for a jarge a lie.

772
00:31:47,880 --> 00:31:49,720
Speaker 1: Donate to your favorite charities and we can help you

773
00:31:49,800 --> 00:31:52,280
Speaker 1: share that on our Instagram page as well. All Right,

774
00:31:52,320 --> 00:31:54,120
Speaker 1: so you see that brings us to the final segment

775
00:31:54,200 --> 00:31:56,320
Speaker 1: of the show and the one we love because it's

776
00:31:56,320 --> 00:31:59,040
Speaker 1: all about our listener questions. So this is very timely,

777
00:31:59,640 --> 00:32:01,680
Speaker 1: you know, to talking about holidays as well. We've been

778
00:32:01,680 --> 00:32:04,080
Speaker 1: asked this question a lot, but it's basically, how do

779
00:32:04,160 --> 00:32:07,240
Speaker 1: I balance holiday eating and not go completely off the

780
00:32:07,320 --> 00:32:10,200
Speaker 1: wet rails or gain weight. So one of the things

781
00:32:10,240 --> 00:32:12,400
Speaker 1: that I must be honest that I've used a lot

782
00:32:12,480 --> 00:32:15,480
Speaker 1: when I travel, Not so much just a quick little

783
00:32:15,480 --> 00:32:17,280
Speaker 1: weekend trip of two three days, but if I'm going

784
00:32:17,360 --> 00:32:19,880
Speaker 1: somewhere big, like David and I did two weeks in Hawaii,

785
00:32:19,960 --> 00:32:22,400
Speaker 1: we did two weeks in Japan. You know, I've typically

786
00:32:22,440 --> 00:32:24,400
Speaker 1: gone to Europe for four or five weeks at a time.

787
00:32:24,880 --> 00:32:27,600
Speaker 1: Intimate and fasting is definitely something that I have used

788
00:32:27,640 --> 00:32:30,479
Speaker 1: in the past as a strategy when I travel. Definitely

789
00:32:30,560 --> 00:32:32,960
Speaker 1: not for anyone that is pregnant or breastfeeding. It's definitely

790
00:32:33,000 --> 00:32:34,840
Speaker 1: not something I'm doing at the moment, but it is

791
00:32:34,960 --> 00:32:37,719
Speaker 1: something that I find very easy to do when I'm

792
00:32:37,720 --> 00:32:40,960
Speaker 1: traveling overseas, particularly if I'm staying in, say a hotel

793
00:32:41,040 --> 00:32:43,760
Speaker 1: that offers a lot of those continental breakfast options. We've

794
00:32:43,800 --> 00:32:46,920
Speaker 1: got danishes and cereal and porridge and fruit for breakfast.

795
00:32:47,160 --> 00:32:48,760
Speaker 1: Those things don't really cut up for me. I could

796
00:32:48,760 --> 00:32:50,840
Speaker 1: eat those things back in Australia. So if I'm somewhere

797
00:32:51,240 --> 00:32:53,600
Speaker 1: fabulous like Italy, SUSI, I'm not going to waste my

798
00:32:53,840 --> 00:32:56,080
Speaker 1: breakfast on fruits and cereal and danishes. I'm going to

799
00:32:56,120 --> 00:32:57,840
Speaker 1: save it for you know, lunches and dinners and that

800
00:32:57,960 --> 00:33:00,480
Speaker 1: sort of thing. So it's been Fasting is definitely strategy

801
00:33:00,520 --> 00:33:03,120
Speaker 1: I like to use when I travel on holidays. Another

802
00:33:03,160 --> 00:33:06,320
Speaker 1: strategy I really like is to book accommodation near a supermarket.

803
00:33:06,440 --> 00:33:09,000
Speaker 1: So wherever I'm going, I'll look up you know, Google Maps,

804
00:33:09,000 --> 00:33:11,160
Speaker 1: and I find out what is their close supermarket or

805
00:33:11,240 --> 00:33:13,600
Speaker 1: convenience store or that sort of thing that I can

806
00:33:13,680 --> 00:33:16,000
Speaker 1: walk to, you know, within walking distances. Ideal you can

807
00:33:16,040 --> 00:33:18,200
Speaker 1: get some extra steps in as well. And you know,

808
00:33:18,240 --> 00:33:19,640
Speaker 1: I always go when I get there, and I go

809
00:33:19,720 --> 00:33:22,320
Speaker 1: and I grab some yogurts, some fruits and bags of salad,

810
00:33:22,520 --> 00:33:24,280
Speaker 1: some healthy snacks if I can't take it with me,

811
00:33:24,400 --> 00:33:27,280
Speaker 1: depending on my luggage allowance, and I always, always always

812
00:33:27,280 --> 00:33:30,560
Speaker 1: book accommodation with even just a small kitchenette, sometimes even

813
00:33:30,640 --> 00:33:32,400
Speaker 1: just a microwave and a cattle, if that's all I

814
00:33:32,480 --> 00:33:34,120
Speaker 1: can get. You can do so many things with a

815
00:33:34,160 --> 00:33:37,120
Speaker 1: microwave and kettle, Susi, So they're probably my biggest tips

816
00:33:37,200 --> 00:33:39,480
Speaker 1: is to look at some accommodation with some sort of

817
00:33:39,520 --> 00:33:43,080
Speaker 1: supermarket or convenience store or grocery store nearby, or even

818
00:33:43,120 --> 00:33:45,520
Speaker 1: booking near a farmer's market, Susie. We're looking at our

819
00:33:45,600 --> 00:33:48,400
Speaker 1: events soon and one of the event spaces we've been

820
00:33:48,440 --> 00:33:50,920
Speaker 1: looking at is very close to the Queen Victoria Markets

821
00:33:50,960 --> 00:33:53,200
Speaker 1: in Melbourne, so you know, even booking next to a

822
00:33:53,240 --> 00:33:55,800
Speaker 1: big marketplace where a farmer's markets can be really ideal

823
00:33:55,840 --> 00:33:57,840
Speaker 1: as well. And then on holidays, I really like to

824
00:33:57,920 --> 00:34:00,400
Speaker 1: encourage both myself and my clients to make it least

825
00:34:00,520 --> 00:34:03,520
Speaker 1: one meal, if not two meals yourself at home or

826
00:34:03,600 --> 00:34:06,720
Speaker 1: you know, within your accommodation room where you can, because

827
00:34:06,720 --> 00:34:08,720
Speaker 1: I really do feel like if you're eating out multiple

828
00:34:08,760 --> 00:34:10,800
Speaker 1: times a day, it can actually be really hard to

829
00:34:10,840 --> 00:34:13,680
Speaker 1: stay on track because restaurants and cafes they need to

830
00:34:13,719 --> 00:34:15,640
Speaker 1: make their food taste delicious. Because I want you to

831
00:34:15,719 --> 00:34:17,600
Speaker 1: come back. They want you to keep spending your money there.

832
00:34:17,840 --> 00:34:19,960
Speaker 1: If they're you know, going lean on the dressings and

833
00:34:20,080 --> 00:34:22,959
Speaker 1: using loafat everything and not you know, putting the skin

834
00:34:23,040 --> 00:34:24,600
Speaker 1: on the chicken all the you know, the skin on

835
00:34:24,640 --> 00:34:26,239
Speaker 1: the book belly, then you're not going to come back

836
00:34:26,239 --> 00:34:28,520
Speaker 1: because it doesn't taste that good. So really, when you're

837
00:34:28,560 --> 00:34:31,200
Speaker 1: eating out, the meals are a lot more calorie dents

838
00:34:31,200 --> 00:34:33,600
Speaker 1: than something that you would make yourself at home, even

839
00:34:33,640 --> 00:34:35,719
Speaker 1: if it's say like a healthy option suits. I've had

840
00:34:35,760 --> 00:34:37,560
Speaker 1: so many of my clients wh will send me options

841
00:34:37,640 --> 00:34:39,799
Speaker 1: and say, Hayley, and how does this salad look. I'm

842
00:34:39,800 --> 00:34:41,680
Speaker 1: going out to lunch and it's like a salad, but

843
00:34:41,719 --> 00:34:44,400
Speaker 1: it's like the only you know, low calorie thing in

844
00:34:44,440 --> 00:34:46,120
Speaker 1: There might be a base of lettuce and that it's

845
00:34:46,120 --> 00:34:49,240
Speaker 1: got feta and avocado and nuts and seeds and chicken

846
00:34:49,320 --> 00:34:51,520
Speaker 1: and you know, honey cashews on it and it's all

847
00:34:51,600 --> 00:34:54,520
Speaker 1: of these extra things that there's nothing wrong with these ingredients.

848
00:34:54,560 --> 00:34:56,600
Speaker 1: Of course they're still healthy, but they can really pack

849
00:34:56,640 --> 00:34:59,120
Speaker 1: a calorie punch. And I've seen salads at cafes SUSI

850
00:35:00,000 --> 00:35:02,960
Speaker 1: seven eight hundred calories quite easily, where people think they're

851
00:35:03,000 --> 00:35:06,040
Speaker 1: making really healthy choice, but it's absolutely really energy dense option.

852
00:35:06,200 --> 00:35:08,320
Speaker 1: So I'd just be very wary with the amount of

853
00:35:08,480 --> 00:35:11,480
Speaker 1: times that you're eating out when you're on holidays, and really,

854
00:35:11,520 --> 00:35:13,040
Speaker 1: I think the best way to find balance is to

855
00:35:13,120 --> 00:35:16,000
Speaker 1: at least make one, if not two meals yourself each day.

856
00:35:16,200 --> 00:35:17,759
Speaker 3: Yeah, my go to strategies.

857
00:35:17,800 --> 00:35:20,560
Speaker 2: The first is I find that most of the clients

858
00:35:20,600 --> 00:35:23,359
Speaker 2: will only need two meals a day on holidays because

859
00:35:23,400 --> 00:35:26,719
Speaker 2: they're either indulging in a buffet type breakfast or eating out.

860
00:35:26,800 --> 00:35:29,160
Speaker 2: And we know that the calories in meals consumed away

861
00:35:29,200 --> 00:35:31,440
Speaker 2: from the home are often double, so su'll go and

862
00:35:31,600 --> 00:35:32,480
Speaker 2: enjoy what's on offer.

863
00:35:32,560 --> 00:35:34,160
Speaker 3: You know, I'm in Northern Territory.

864
00:35:34,160 --> 00:35:36,919
Speaker 2: They've got these amazing markets with all this amazing food,

865
00:35:37,400 --> 00:35:39,680
Speaker 2: but certainly the calories are enormous. If you had that

866
00:35:39,800 --> 00:35:42,000
Speaker 2: for lunch or even late afternoon, you certainly wouldn't need

867
00:35:42,000 --> 00:35:44,160
Speaker 2: to eat for several hours. So I think knowing what

868
00:35:44,200 --> 00:35:45,960
Speaker 2: you're doing that day, whether it's a lunch out, a

869
00:35:46,040 --> 00:35:48,400
Speaker 2: dinner out, a special breakfast, and really not feeling that

870
00:35:48,440 --> 00:35:50,640
Speaker 2: you need to eat three meals per day, I think

871
00:35:50,680 --> 00:35:53,880
Speaker 2: you've got to travel with or seek out healthy snacks

872
00:35:54,080 --> 00:35:56,319
Speaker 2: or foods to have at where you're staying. And I'm

873
00:35:56,360 --> 00:35:58,200
Speaker 2: like Juleanne, I like to have a fridge at least

874
00:35:58,560 --> 00:36:01,120
Speaker 2: and even an apartment so I've got access to cooking things,

875
00:36:01,560 --> 00:36:04,120
Speaker 2: So snacks that travel and store quickly, whether it's some

876
00:36:04,200 --> 00:36:06,200
Speaker 2: protein bars or some cut up veggies that you can

877
00:36:06,280 --> 00:36:08,239
Speaker 2: have a couple of pre made salads, so if you

878
00:36:08,320 --> 00:36:10,880
Speaker 2: have had a brunch and then sort of late afternoon

879
00:36:10,880 --> 00:36:12,600
Speaker 2: you're a bit peckish, you can have a salad that's

880
00:36:12,600 --> 00:36:14,719
Speaker 2: already been made and quickly have that so you're getting

881
00:36:14,719 --> 00:36:17,360
Speaker 2: your vegetables. So that's really really important. And I do

882
00:36:17,480 --> 00:36:19,200
Speaker 2: try and travel with some stuff and seek out a

883
00:36:19,239 --> 00:36:21,839
Speaker 2: supermarket when I get there pretty pretty quickly. And then

884
00:36:21,920 --> 00:36:24,280
Speaker 2: the third one I think is important is that generally

885
00:36:24,360 --> 00:36:27,560
Speaker 2: the foods we're finding are very rarely the vegetable salad

886
00:36:27,600 --> 00:36:29,920
Speaker 2: bulk we need. So aiming for at least one snack

887
00:36:30,000 --> 00:36:32,920
Speaker 2: or meal to be a salad, a soup, something with

888
00:36:33,040 --> 00:36:35,800
Speaker 2: some cook vegetables, even just some vegetable sticks to munch on,

889
00:36:36,520 --> 00:36:38,600
Speaker 2: is really important to get that bulk because if the

890
00:36:38,719 --> 00:36:41,479
Speaker 2: only thing you're eating is pub based food or hotel food,

891
00:36:41,920 --> 00:36:44,360
Speaker 2: you very rarely get those sort of five serves minimum

892
00:36:44,400 --> 00:36:47,200
Speaker 2: of veggies each day when you're traveling, so actively seeking

893
00:36:47,280 --> 00:36:49,520
Speaker 2: that aut it and supplementing that it is a very

894
00:36:49,640 --> 00:36:52,120
Speaker 2: easy strategy. But I think just you know, to wrap

895
00:36:52,160 --> 00:36:53,920
Speaker 2: it up land the other thing, it's a bit of

896
00:36:53,960 --> 00:36:56,759
Speaker 2: a mental attitude. I certainly often see clients will go

897
00:36:56,880 --> 00:36:59,080
Speaker 2: away and gain weight and give themselves permission to gain

898
00:36:59,120 --> 00:37:01,680
Speaker 2: weight because it's holiday, and I think, really that's a

899
00:37:01,880 --> 00:37:05,920
Speaker 2: very problematic mindset because a holiday shouldn't be an excuse

900
00:37:06,000 --> 00:37:08,200
Speaker 2: to do nothing and eat whatever. It's actually an opportunity

901
00:37:08,360 --> 00:37:11,239
Speaker 2: to utilize your time wisely and enjoy good quality food.

902
00:37:11,600 --> 00:37:13,880
Speaker 2: It certainly shouldn't be a period for weight gain unless

903
00:37:13,920 --> 00:37:15,920
Speaker 2: you go out of your way to overeat and not

904
00:37:16,080 --> 00:37:19,040
Speaker 2: move so at a minimum, committing to your daily movement

905
00:37:19,640 --> 00:37:21,920
Speaker 2: and sure indulging in things that taste good, but not

906
00:37:22,080 --> 00:37:25,040
Speaker 2: just overeating because things are there, and being really discerning

907
00:37:25,120 --> 00:37:27,440
Speaker 2: with your choices is important because if we look at

908
00:37:27,480 --> 00:37:29,560
Speaker 2: a number of the foods that are available, so things

909
00:37:29,640 --> 00:37:33,439
Speaker 2: like pastries on breakfast buffets and large slabs of sort

910
00:37:33,440 --> 00:37:37,080
Speaker 2: of Turkish bread when you're ordering sandwiches, or the fried

911
00:37:37,160 --> 00:37:39,840
Speaker 2: food like the sotten pepper calamari and the chips that

912
00:37:39,920 --> 00:37:41,920
Speaker 2: come with everything. You know you don't have to eat

913
00:37:41,960 --> 00:37:44,399
Speaker 2: those things, So, you know, being discerning and making sure

914
00:37:44,440 --> 00:37:46,759
Speaker 2: that you're using your calories for special treats and things

915
00:37:46,800 --> 00:37:49,400
Speaker 2: that are special to the holiday, not just overeating for

916
00:37:49,480 --> 00:37:52,000
Speaker 2: the sake of it is a very important mindset to

917
00:37:52,120 --> 00:37:53,840
Speaker 2: not basically undo a lot of hard work that you

918
00:37:53,920 --> 00:37:55,360
Speaker 2: may have been working on for a long.

919
00:37:55,280 --> 00:37:57,520
Speaker 3: Time in keeping your weight under control.

920
00:37:57,920 --> 00:38:00,960
Speaker 1: And I'll just add one final tip, SUSI the minibar.

921
00:38:01,239 --> 00:38:03,319
Speaker 1: So often when we stay in you know, really nice

922
00:38:03,360 --> 00:38:06,680
Speaker 1: fancy hotels and even airbnbcse days, there's mini bars.

923
00:38:06,719 --> 00:38:07,440
Speaker 3: There's chips, and.

924
00:38:07,440 --> 00:38:09,880
Speaker 1: There's chocolate, and there's lollies and there's alcohol. And it's

925
00:38:09,920 --> 00:38:11,560
Speaker 1: always it's either the first thing you see in the

926
00:38:11,640 --> 00:38:13,600
Speaker 1: fridge or it's like right on the countertop as you

927
00:38:13,640 --> 00:38:15,920
Speaker 1: walk in the room there's you know, chocolates and lollies

928
00:38:15,920 --> 00:38:17,680
Speaker 1: and bags of chippy. So the first thing David and

929
00:38:17,800 --> 00:38:20,319
Speaker 1: I do is reduce that temptation. If you're looking at

930
00:38:20,360 --> 00:38:22,399
Speaker 1: something every day, you can bet your bottom dollar you're

931
00:38:22,400 --> 00:38:24,360
Speaker 1: probably going to consume it sooner or later. So we

932
00:38:24,440 --> 00:38:26,279
Speaker 1: grab everything and we just throw it into like a

933
00:38:26,680 --> 00:38:28,520
Speaker 1: you know, plastic shopping bag that we've brought with us,

934
00:38:28,600 --> 00:38:30,960
Speaker 1: or you know what about reusable shopping bags or something,

935
00:38:31,000 --> 00:38:32,080
Speaker 1: and throw it in the corner of the room.

936
00:38:32,120 --> 00:38:32,959
Speaker 3: We don't look at it again.

937
00:38:33,160 --> 00:38:35,239
Speaker 1: If we're gonna, you know, have something delicious or what

938
00:38:35,280 --> 00:38:36,719
Speaker 1: I like to call a soualt food, We're gonna go

939
00:38:36,719 --> 00:38:38,920
Speaker 1: out and find something that we absolutely want. I'm not

940
00:38:38,960 --> 00:38:40,719
Speaker 1: going to eat the dairy milk in my hotel room

941
00:38:40,760 --> 00:38:42,839
Speaker 1: because I could have that anywhere anytime of the day.

942
00:38:42,920 --> 00:38:44,400
Speaker 1: I'm not going to eat the plain bag of Red

943
00:38:44,440 --> 00:38:46,759
Speaker 1: Dog del chips, even though I love Red Dog Deli chips.

944
00:38:46,840 --> 00:38:49,080
Speaker 1: I'm going to find something fabulous and delicious and you know,

945
00:38:49,400 --> 00:38:52,120
Speaker 1: local and seasonal and something like that while I'm on holiday.

946
00:38:52,239 --> 00:38:54,799
Speaker 1: So really don't give into that temptation of the mini

947
00:38:54,880 --> 00:38:56,879
Speaker 1: bar and really just take it out of sight, out

948
00:38:56,920 --> 00:38:58,600
Speaker 1: of mind, and particularly if things are in the little

949
00:38:58,600 --> 00:39:00,800
Speaker 1: minibar fridge, we clear it like we're not going to

950
00:39:00,880 --> 00:39:02,960
Speaker 1: use the things like the milks and the you know,

951
00:39:03,000 --> 00:39:04,640
Speaker 1: the chocolate bars and the wines in there, so we

952
00:39:04,719 --> 00:39:06,520
Speaker 1: take it all out and then we just probably not

953
00:39:06,600 --> 00:39:08,480
Speaker 1: the milk because obviously that'll go off well. We take

954
00:39:08,520 --> 00:39:10,279
Speaker 1: everything else out, put it into a little bag and

955
00:39:10,320 --> 00:39:11,719
Speaker 1: then at the end, before we leave, we put it

956
00:39:11,760 --> 00:39:13,799
Speaker 1: all back in, and then we restock the little mini

957
00:39:13,880 --> 00:39:15,960
Speaker 1: bar fridge with some fruit and some yogurt and some

958
00:39:16,040 --> 00:39:18,359
Speaker 1: veggie sticks and some dip, some healthy eruptions. So if

959
00:39:18,400 --> 00:39:20,200
Speaker 1: we are a little bit packaged late at night, we've

960
00:39:20,239 --> 00:39:22,440
Speaker 1: got some healthy options. So I really do think the

961
00:39:22,480 --> 00:39:25,040
Speaker 1: mini bar derails a lot of people, So be smart

962
00:39:25,080 --> 00:39:27,400
Speaker 1: about it, guys. Eight costs a bomb, like You'll be

963
00:39:27,480 --> 00:39:29,239
Speaker 1: saving yourself a hell of a lot of money from

964
00:39:29,280 --> 00:39:32,480
Speaker 1: not eating it. And there's never ever any healthy options

965
00:39:32,520 --> 00:39:34,799
Speaker 1: in the mini bar either, So take it out of site,

966
00:39:34,840 --> 00:39:36,640
Speaker 1: out of mind, put it into another little bagg You

967
00:39:36,680 --> 00:39:38,279
Speaker 1: can always put it back when you leave, and then

968
00:39:38,400 --> 00:39:39,880
Speaker 1: replace it with some healthy er options.

969
00:39:40,200 --> 00:39:42,480
Speaker 3: It's so funny you said that, because I do that too.

970
00:39:42,719 --> 00:39:44,799
Speaker 2: I unpacked the mini bar and take it all out,

971
00:39:45,160 --> 00:39:47,000
Speaker 2: and I stuck it in like the perfect rose that

972
00:39:47,080 --> 00:39:49,600
Speaker 2: it was that came in. So then I can put

973
00:39:49,640 --> 00:39:52,280
Speaker 2: my salad or whatever I've got as extra so it fits.

974
00:39:52,920 --> 00:39:54,920
Speaker 2: But I have to rearrange it so that it's identical,

975
00:39:54,960 --> 00:39:56,399
Speaker 2: so when I put it back and you can't tell.

976
00:39:56,520 --> 00:39:57,880
Speaker 2: That is so funny you do that because I do

977
00:39:57,960 --> 00:40:00,480
Speaker 2: it to it I was recently up at the hotel

978
00:40:01,280 --> 00:40:02,839
Speaker 2: for a girls to actually, and of course we saw

979
00:40:02,880 --> 00:40:05,080
Speaker 2: each other and it had an exquisite mini bar and

980
00:40:05,160 --> 00:40:06,960
Speaker 2: my friend who I was staying with was horrified that

981
00:40:07,040 --> 00:40:09,800
Speaker 2: I'd taken all these beautiful chocolates and stuff out, and

982
00:40:09,840 --> 00:40:11,600
Speaker 2: I said, it was like, don't touch them because I

983
00:40:11,719 --> 00:40:13,759
Speaker 2: got to put them all back in before we leave.

984
00:40:14,160 --> 00:40:17,200
Speaker 2: So that's a little dieticians trip straight off the calf,

985
00:40:17,640 --> 00:40:20,520
Speaker 2: unedited that we both do we take the minibar apart?

986
00:40:20,600 --> 00:40:22,839
Speaker 1: That's hilarious safety hell of a lot of money as well.

987
00:40:23,920 --> 00:40:25,400
Speaker 1: That was something we always did as kids because my

988
00:40:25,480 --> 00:40:27,239
Speaker 1: parents were we didn't have a lot of money grown up,

989
00:40:27,280 --> 00:40:29,440
Speaker 1: so I was like, do not touch the minibar. We

990
00:40:29,520 --> 00:40:31,799
Speaker 1: cannot afford it. So it's something that I'm very much

991
00:40:31,880 --> 00:40:33,600
Speaker 1: carried over to my adult life and I just think,

992
00:40:33,880 --> 00:40:35,320
Speaker 1: you know, be intentional with the snacks.

993
00:40:35,600 --> 00:40:38,080
Speaker 2: We were never allowed to have mini bar. I agree,

994
00:40:38,120 --> 00:40:40,600
Speaker 2: but my husband is naughty. He always has mini bar

995
00:40:40,640 --> 00:40:43,440
Speaker 2: and horrified because we were never allowed as kids to

996
00:40:43,480 --> 00:40:46,160
Speaker 2: have that. So I'm of the opinion as well to

997
00:40:46,360 --> 00:40:47,799
Speaker 2: take it out and get it out of sight to.

998
00:40:48,400 --> 00:40:50,719
Speaker 1: Pot dip from the interesting couch, all right, guys. Well,

999
00:40:50,760 --> 00:40:52,680
Speaker 1: that brings us to the end of today's episode, So

1000
00:40:52,680 --> 00:40:54,440
Speaker 1: if you haven't done so already, we would love if

1001
00:40:54,440 --> 00:40:56,719
Speaker 1: you could describe and leave us a positive review in

1002
00:40:56,760 --> 00:40:59,560
Speaker 1: the Purple Apple podcast app. We've also got our Instagram

1003
00:40:59,640 --> 00:41:01,960
Speaker 1: and our face Spook social sites running. We're at the

1004
00:41:02,120 --> 00:41:04,920
Speaker 1: Nutrition Couch podcast and we will see you guys, same time,

1005
00:41:05,080 --> 00:41:06,120
Speaker 1: same place, next week.

1006
00:41:06,280 --> 00:41:07,680
Speaker 3: Thank you for listening. Have a great week.