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Speaker 1: Is your social calendar looking pretty full on over the

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Speaker 1: next few months. Are you feeling a little stressed about

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Speaker 1: how this will impact your food? Do you usually have

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Speaker 1: the best of intentions, yet finds you always eat much

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Speaker 1: more than you plan to when you go out. This

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Speaker 1: week on the Nutrition Couch, we discuss the psychology of

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Speaker 1: over eating and how you can take control this party season. Hi,

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Speaker 1: I'm Susie Burrell and Emily and Wood and eat week

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Speaker 1: we bring you the Nutrition Couch, the byeway Thy podcast

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Speaker 1: that keeps you up to date on everything you need

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Speaker 1: to know in the world of nutrition as well as

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Speaker 1: all things social eating. We have some new data to

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Speaker 1: share on the key life habits that can help you

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Speaker 1: live for extra decades. And our listener question is one

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Speaker 1: that will resonate with many listeners. It's about how do

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Speaker 1: you keep the carbs a little lower at night but

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Speaker 1: still create a satisfying dinner. So Lyanne, it is I

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Speaker 1: think party season already. I think every weekend until Christmas

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Speaker 1: is looking pretty full. There are so many events. I know,

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Speaker 1: I've got two little boys, and there seems to be

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Speaker 1: school parties every weekend, school events, sporting events, celebration and

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Speaker 1: then just regular catch ups with people, and that's even

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Speaker 1: before the Christmas party season. And I just had been

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Speaker 1: planning what we were going to chat about today, and

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Speaker 1: I thought I was talking to a client and they

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Speaker 1: had sent me their diary that came back and they'd

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Speaker 1: been at a kid's birthday party and you know, on

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Speaker 1: the diary with things like sausage rolls and party pies.

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Speaker 1: And another had gone to an event and found that

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Speaker 1: there was only sort of some quite sort of picky

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Speaker 1: type food like aaron chini and Barada boards and then

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Speaker 1: come home and still had a full dinner and there

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Speaker 1: was just a lot of that kind of how do

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Speaker 1: you juggle eating out with your regular diet, particularly if

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Speaker 1: you're trying to keep things pretty controlled. So I thought

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Speaker 1: it was really worth a chat about some of the

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Speaker 1: key tips that I would encourage people to follow, because

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Speaker 1: there is absolutely an art to maintain your weight and

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Speaker 1: your health and your diet goals even though you're socializing

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Speaker 1: a lot. Because I think the first thing is, it's

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Speaker 1: safe to say in many of the social situations where

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Speaker 1: in whether it's a kid's birthday party, whether it's work drinks,

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Speaker 1: whether it's an official event, a lot of the food

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Speaker 1: is not great quality because not for any other reason

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Speaker 1: than party food, particularly mass produced party food, is high fat,

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Speaker 1: high carb food, which is relatively cheap to cater for.

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Speaker 1: So if anything's catered, unless you're paying an absolute fortune

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Speaker 1: for seafood and sashimi and special stuff, mostly it's going

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Speaker 1: to be pastry based items. Spring rolls, aaron chini that's

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Speaker 1: deep fried, little mini pies, and sausage rolls. You know,

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Speaker 1: they're about one hundred and fifty to two hundred calories

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Speaker 1: per piece, particularly sort of larger ones. And the issue

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Speaker 1: with that kind of food is that you never really

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Speaker 1: sit and feel as if you've had a meal. You know,

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Speaker 1: in our minds leand we are very programmed to know

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Speaker 1: when we've had a meal, and for most of us,

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Speaker 1: that will be sitting down and having whatever our programming

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Speaker 1: is of a meal. You know, if you come from

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Speaker 1: Asian descent, a meal to you may always include a

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Speaker 1: bowl of rice and sort of mixed vegetable dishes that

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Speaker 1: you consume over several different plates. If you come from

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Speaker 1: an Anglo background, it may be that it's meat and

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Speaker 1: three vege on the plate. If you are European, it

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Speaker 1: might be having a plate of pasta followed by a

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Speaker 1: second course of a bit of protein and ending it

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Speaker 1: with salad. Whatever you're programming is that the meal is

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Speaker 1: you will keep eating until you've registered at as a meal.

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Speaker 1: So whenever we're in situations where it's finger food, that

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Speaker 1: is why you can so easily over consume that finger

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Speaker 1: food because there's very few vegetables, very little salad bulk.

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Speaker 2: It's quickly digested.

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Speaker 3: You know.

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Speaker 1: Those foods, particularly pastry based foods, are known and ranked

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Speaker 1: as some of the least satisfying on the Society Index.

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Speaker 1: So that explains why you can eat four or five

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Speaker 1: mini sausage rolls which have got like a thousand calories

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Speaker 1: that it doesn't even touch the sides, and then when

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Speaker 1: you get home, you feel like you haven't eaten a meal,

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Speaker 1: so you eat again, even though you've had quite a

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Speaker 1: lot to eat already, you know. And another client springing

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Speaker 1: to mind, where you know, on her diary she had

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Speaker 1: several different courses, you know, a spoonful of this, a

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Speaker 1: taste of that, a bit of bree and I sort

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Speaker 1: of quickly calculated the calories and knew she'd eaten five

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Speaker 1: six hundred, But she got home and felt like she

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Speaker 1: hadn't had anything to eat and ate it again, and

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Speaker 1: so I think is something that's common. It makes sense

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Speaker 1: when you're at these events, and as such, if your

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Speaker 1: goal is to survive party season without weight gain and

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Speaker 1: not negating all of the work that you've put into

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Speaker 1: your diet and lifestyle changes, it requires conscious decisions going

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Speaker 1: in and this is a really good time to discuss

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Speaker 1: it because it's before its first hit. So the first

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Speaker 1: thing I would say is there's a difference between a

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Speaker 1: very special occasion and a run of the mill event.

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Speaker 1: So if you're going to your anniversary dinner at your

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Speaker 1: favorite restaurant with your husband and you have three courses

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Speaker 1: and two bottles of wine, I couldn't care less go

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Speaker 1: for your life. But if it's one of the what

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Speaker 1: I would call routines socializing a which I've got one

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Speaker 1: this week, I've got a mum's drink at school. Now,

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Speaker 1: I'm going to enjoy myself, but I'm certainly not going

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Speaker 1: to trust that the catering at that event is going

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Speaker 1: to be anything that I need. With my food, it's

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Speaker 1: probably going to be fried, it's probably going to be pastry,

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Speaker 1: and it's probably not going to.

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Speaker 2: Keep me very very full.

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Speaker 1: So my golden rule is never go to an event hungry,

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Speaker 1: And the only reason is you will make more informed,

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Speaker 1: controlled decisions if you don't arrive at the after dinner

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Speaker 1: work drinks, or the fundraising event or the kid's birthday

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Speaker 1: party or your husband's best friends whatever, if you're not hungry,

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Speaker 1: so I would say about a couple of hours out,

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Speaker 1: you've got to have your meal. So that may mean

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Speaker 1: if you're going to a lunch event or a mid

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Speaker 1: after of anoon event, you might want to have an.

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Speaker 2: Early lunch or a late breakfast.

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Speaker 1: If you're going to a dinner or drinks, you want

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Speaker 1: to have something substantial at four five o'clock. You basically

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Speaker 1: want to have some sort of protein. You want to

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Speaker 1: have some sort of fresh food. So like, for example,

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Speaker 1: on Thursday, when I'm going to this event at four

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Speaker 1: or five o'clock, I will have a red capsicum, a

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Speaker 1: cut up cucumber, and probably some sort of cracker, maybe

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Speaker 1: with salmon or oysters, because.

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Speaker 2: I will go there and I won't be hungry.

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Speaker 1: Now, if there's amazing food there, if there's something I

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Speaker 1: want to try, sure I might have some, but I'm

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Speaker 1: not at that point where i'm so ravenous that I'm

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Speaker 1: eating everything in sight and it's actually food. I don't

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Speaker 1: even like that much a week just because I'm hungry.

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Speaker 1: So that's the first little trick. The next trick I

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Speaker 1: would say is I want you to be discerning with

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Speaker 1: the choices. I want you to take time, whether you're

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Speaker 1: at the kid's birthday party, the beautiful laid out plaster

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Speaker 1: table with cheese and dips, and really think about what

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Speaker 1: is good quality food there, because let's be honestly, am

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Speaker 1: when the food has sat out for ten twenty an hour,

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Speaker 1: two hours, it's not so flash. So really make sure

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Speaker 1: that if you're having it at something that you really

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Speaker 1: want taste it, enjoy it. But it's that eating on

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Speaker 1: AUTOQ that we really want to put an end to.

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Speaker 1: And then I think the third step is ideally you've eaten, well,

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Speaker 1: you've made good decisions. But if you haven't, and you

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Speaker 1: have eaten and you have thought to yourself, I'm off track.

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Speaker 1: You don't need to beat yourself up. You don't need

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Speaker 1: to go home and have a Macason on the way

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Speaker 1: home because you feel bad that you run off your

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Speaker 1: program and you're still hungry. If you're hungry when you

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Speaker 1: get home, make something relatively nutritious, a couple of crackers

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Speaker 1: with tuna or cottage cheese, some cut up veggies, a

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Speaker 1: vegetable omelet's something that's actually filling and got protein, and

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Speaker 1: then just get back on track the next day, because

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Speaker 1: that's what I find people will go, They'll be off

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Speaker 1: their plan, they feel guilty, and then it just starts

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Speaker 1: a cycle. And you can imagine coming up when we've

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Speaker 1: got two, three or four events a week, you just

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Speaker 1: never get your nutrition in. So if your focus is

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Speaker 1: actually getting your nutrition in no matter what, and then

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Speaker 1: eating a little bit of the extras and isolating those

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Speaker 1: very special social occasions, you will remain in control of

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Speaker 1: your food no matter where you are. And this is

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Speaker 1: a big skill that will help you to control and

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Speaker 1: regulate your intake for life. And if you look at

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Speaker 1: it as a bit of an experiment on how to

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Speaker 1: do that, it'll be interesting. It'll be novel rather than

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Speaker 1: feeling like you're a victim to your environment because you're

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Speaker 1: actually taking the active steps to take control of it

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Speaker 1: and not expect it to be any different than it is,

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Speaker 1: which means it's probably not going to be amazing quality

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Speaker 1: food in sixty seventy eighty percent of the events that

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Speaker 1: we go to.

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Speaker 3: Yeah, you're so right, And that type of food is

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Speaker 3: really difficult to stop eating once you start, like, I

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Speaker 3: know that if I'm going to have a couple of

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Speaker 3: chips and quawk, it really takes a lot of mindful

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Speaker 3: attention to not eat the entire bowl of chips and

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Speaker 3: quack become so delicious.

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Speaker 4: So you know that food is.

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Speaker 3: Very Moorish and if you're eating it mindlessly, which we

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Speaker 3: tend to do what parties, you.

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Speaker 4: Know, Susie and I do it as well. We're busy, we're.

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Speaker 3: Catching up with people, we're not really paying attention to

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Speaker 3: what we're eating. It's very very easy to overreach. So

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Speaker 3: you really want to help yourself out and plan ahead

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Speaker 3: for these things. And that's probably the first step before

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Speaker 3: everything else is actually planned for it, don't you know?

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Speaker 3: Rush through the week, forget about the event, and then

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Speaker 3: get to Thursday night and be like, oh my goodness,

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Speaker 3: I've got no food in the house late, I've got

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Speaker 3: nothing to eat before I go. I'm going to go,

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Speaker 3: I'm stressed, i'm busy, I'm sleep deprived. And then you

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Speaker 3: get there, you eat everything in sight and you're disappointed

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Speaker 3: in yourself. So planning is absolutely key. And know, Susie said,

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Speaker 3: if you do find that you've kind of overindulged and

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Speaker 3: you're a bit disappointed in yourself when you get home,

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Speaker 3: actually check them with yourself and check in with your

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Speaker 3: body and say to yourself, how do I actually feel?

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Speaker 3: Because I had this really powerful conversation with one of

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Speaker 3: my clients this week, Susie, and she's made leaps and

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Speaker 3: bounds in terms of her relationship with food, her mindful

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Speaker 3: eating and just registering how her body feels. And that

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Speaker 3: exact thing happened. She was sort of doing a little

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Speaker 3: more mindless eating because she was busy, she was catching

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Speaker 3: up a few people. She hadn't seen it in a while.

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Speaker 3: And she got home and she said, I'm going to

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Speaker 3: make dinner now, just something really light, you know. I

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Speaker 3: think she's going to do like a steak, a bit

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Speaker 3: of baked potato and some veggies. Absolutely nothing wrong with that.

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Speaker 3: And I just said to her, no problems at all,

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Speaker 3: you know, no stress, but I just want you to

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Speaker 3: ask yourself, how do I actually feel?

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Speaker 4: And it took about five.

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Speaker 3: Le ten minutes and she came back to me and

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Speaker 3: she said, you know what, my brain wants food, but

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Speaker 3: I don't think my body needs food. And I said,

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Speaker 3: that's really powerful recognition. What can we do around that?

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Speaker 3: So actually just check in with your body and say,

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Speaker 3: you know, does my body actually need food or is

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Speaker 3: it my brain thinking that I I haven't really had

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Speaker 3: anything and I should have something to eat. And so

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Speaker 3: I think at the end of the day she had.

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Speaker 3: I think she cut up a carrot stick and had

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Speaker 3: a yopro and that was all she kind of needed

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Speaker 3: because she recognized that she hadn't had any protein or

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Speaker 3: vegetables at the dinner, but she'd had a lot of

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Speaker 3: carbs and a lot of fat at the party of

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Speaker 3: the sushi.

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Speaker 4: She was at.

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Speaker 3: So a yopo and a carrot stick, to me, that's

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Speaker 3: a snack. It's not even a dinner. And at the time,

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Speaker 3: she thought, you know, my body feels like a full meal,

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Speaker 3: but I don't actually need that full meal. My body's

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Speaker 3: actually feeling pretty heavy, pretty sluggish right now. I think

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Speaker 3: I could just get away with a little bit of

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Speaker 3: protein and a little bit of crunch, Like she just

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Speaker 3: wanted something in her mouth to feel like she she'd

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Speaker 3: had had a little something when when she went home.

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Speaker 3: So that's the first point. Well, the first point is planning.

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Speaker 3: The second point is to check in with your body

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Speaker 3: and actually see how you feel. And the last one,

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Speaker 3: Susie is if you're eating out at restaurants and cafes,

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Speaker 3: have a say in the place beforehand. Because a lot

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Speaker 3: of clients said in me, Hayleyanne, I'm going to go out,

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Speaker 3: you know, on Friday night with my friends. Can you

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Speaker 3: help me with the menu? I'm like, yep, we have

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Speaker 3: cool have a look beforehand. Send me it's through, and

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Speaker 3: we'll pick something together. And then it gets to like

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Speaker 3: Thursday or something and say, hey, how'd you go?

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Speaker 4: Did you pick that? They're like, oh, I'm busy. I'm busy.

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Speaker 3: I will But it gets to Friday night and they're like, oh,

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Speaker 3: my friends said we're going here, and they send me

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Speaker 3: through the menu and I'm literally just like, what the

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Speaker 3: heck got? There is nothing good on that menu. There's

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Speaker 3: zero serves of extra veggies, we can get, none of

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Speaker 3: the proteins. Lean like, it's just a shamozzle from the

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Speaker 3: very beginning. So you have to if you're eating out,

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Speaker 3: try your best to have a say in the place beforehand.

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Speaker 3: Try your best to look up the menu in advance

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Speaker 3: and order an extra side of veggies, even if.

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Speaker 4: It costs more.

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Speaker 3: Because this is another conversation this week Susie as well.

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Speaker 3: I had with a client where I said, we're celebrating

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Speaker 3: her wins, and I said, what are you really proud

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Speaker 3: of that you've done this week? And she said, you

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Speaker 3: know what, I'm super proud that when I went out,

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Speaker 3: I had the choice that we'd chosen together, which was

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Speaker 3: perfect for my requirements and in line with my goals,

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Speaker 3: and even though it costs more, I still made that choice.

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Speaker 3: So generally, you know, we like to budget when we

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Speaker 3: go out, but sometimes the healthy food options are a

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Speaker 3: little bit more expensive. So that was her big win

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Speaker 3: for the week. She's like, even though it costs more,

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Speaker 3: I chose the better option for my body, for my

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Speaker 3: goals and for my requirements. So that was a big

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Speaker 3: win for her. So don't be afraid to spend that

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Speaker 3: little bit extra money on the healthier option, because it's

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Speaker 3: better to invest in your health now that it is

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Speaker 3: in five or ten years time when you've got diabetes,

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Speaker 3: you've got high cholesterol on your own medication for the

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Speaker 3: rest of your life. So I know budgeting is a

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Speaker 3: big thing, but we really want to think about it

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Speaker 3: from a health perspective first. So they're probably my tips

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Speaker 3: when you're eating out at restaurants. Pick the restaurant first

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Speaker 3: if you can, don't let someone else deside, look up

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Speaker 3: the menu in advance, and order the extra sided veggies

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Speaker 3: or the leaner meal. Even if it's within budget, even

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Speaker 3: it can cost you a little bit more, it's one

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Speaker 3: hundred percent worth it in the long run from a

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Speaker 3: health perspective.

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Speaker 1: I was also going to say, I think during this

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Speaker 1: period of time, it's good in your mind to think

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Speaker 1: that one meal needs to be based around veggies for salad. So,

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Speaker 1: for example, if you are going out for dinner, that's

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Speaker 1: a great time to actually have vegetables at lunchtime because

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Speaker 1: it takes the pressure off trying to get that type

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Speaker 1: of food in the night meal. So if you are

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Speaker 1: at an Italian and you know it is going to

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Speaker 1: be pizza and then some salad, you know you haven't

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Speaker 1: had your cook veggies.

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Speaker 2: At least you've had them at lunchtime.

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Speaker 1: So I think sort of always making sure one of

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Speaker 1: those meals, or if you're going out for a big lunch,

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Speaker 1: have a big vegetable omelet or a veggie juice for bread.

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Speaker 1: So you tick the box and get some got some

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Speaker 1: of that bulk through your system, so you know, I

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Speaker 1: don't disagree. But we were at the local bowling club

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Speaker 1: and it's one of those menu that is pretty dodge,

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Speaker 1: like a lot of fried food, pizza for the kids.

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Speaker 1: But they do have on the menu a kid's snackplate

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Speaker 1: and on it it's got celery, cucumber and homice. So

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Speaker 1: I've been going and I order a couple of those

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Speaker 1: kids snackplates and I sort of munched on it with

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Speaker 1: a glass of wine before everyone comes, and do you know,

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Speaker 1: the entire table eat it. They all eat the carrots

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Speaker 1: and the celery because it's there. So that's the other thing,

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Speaker 1: like you described just ordering it. People will eat what's

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Speaker 1: readily available if it's there. So if you are catering

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Speaker 1: or taking a plate when you are socializing, take the

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Speaker 1: platter with the locale beech trip, dip the taziki and

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Speaker 1: just cut all the veggies and you'll eat them and

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Speaker 1: have access to them. So again, you know, I had

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Speaker 1: someone say, well, I couldn't just take my own food there,

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Speaker 1: and I said, well, you could have taken a plate

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Speaker 1: with some veggies, so really challenge what you actually can do,

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Speaker 1: and in many cases you can to some extent self

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Speaker 1: cater or take what you do need just to tick

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Speaker 1: the box on it. So hopefully there's a few tips

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Speaker 1: to thrive and survive and you'll just feel better in

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Speaker 1: your tummy land because all that salty food and alcohol

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Speaker 1: ultimately doesn't leave us feeling very good ow either, and

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Speaker 1: our clothes becoming a bit tighter and we're not feeling great.

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Speaker 1: So you actually feel better at the end of the

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Speaker 1: party season simply display eating more fresh food as part

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Speaker 1: of it one.

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Speaker 3: Hundred percent and then switching gears a little bit, but

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Speaker 3: still sort of talking about health. Where you came across

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Speaker 3: a great little study, Susie that was done in Boston

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Speaker 3: and it's published in the Journal of Nutrition, and it

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Speaker 3: basically talks about there are eight habits that you can

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Speaker 3: add to your middle ages to increase your lifespan by decades,

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Speaker 3: not one decade, decade with an s. So I thought,

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Speaker 3: this is a really interesting article, Susie. So I pulled

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Speaker 3: it up, and it does say that you should adopt

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Speaker 3: these habits in your middle age. But you know, I

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Speaker 3: honestly think these are habits that any single person.

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Speaker 4: Could really work towards.

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Speaker 3: Whether you're eighteen or whether you're sixty eight or eighty eight,

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Speaker 3: even it doesn't really matter. I think these are great

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Speaker 3: healthy habits.

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Speaker 4: To start with.

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Speaker 3: So off the top eight, or of all of the eight.

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Speaker 3: The first one is never smoke, and if you do smoke,

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Speaker 3: the obvious choice would be to try and quick if

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Speaker 3: you can, or get a little bit of support around that.

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Speaker 3: Second one is being physically active regularly, not sporadically going

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Speaker 3: to the gym every couple of weeks. You know, go

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Speaker 3: for seven days and then come off for three weeks

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Speaker 3: and then start back again and quit again. It's regularly

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Speaker 3: being active with your physical activity regime. The third one

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Speaker 3: is to refrain from binge drinking. Now, I want to

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Speaker 3: come back to that one, Susie, because that's a really

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Speaker 3: interesting one that honestly, as Australians we have a big

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Speaker 3: issue with. The fourth one is practicing good sleep hygiene.

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Speaker 3: The fifth one is eating a healthy diet, and we

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Speaker 3: would hope that as regular listeners and vans of the

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Speaker 3: Nutrition Couch, you guys are all over that one.

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Speaker 4: So we won't cover that one too much.

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Speaker 3: Number six is keeping your stress levels low, which, let's

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Speaker 3: be honest, Susie, you have two twin boys. I've got

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Speaker 3: two babies under two. It's a little bit difficult. So

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Speaker 3: we can kind of knock that one off the list

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Speaker 3: for any busy parents out there or anyone in high

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Speaker 3: pressure jobs, but do your best to work towards keeping

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Speaker 3: your stress low. The seventh one is engaging in positive

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Speaker 3: social relationships.

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Speaker 4: I love that.

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Speaker 3: And the final one is avoiding addiction to opioids. And

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Speaker 3: that's a really interesting one. When I first read the list,

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Speaker 3: I thought, that's a really random thing to put on

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Speaker 3: a healthy habit list, But you know, obviously those painkillers

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Speaker 3: are highly addictive. There's quite a few good Netflix documentaries

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Speaker 3: and docto dramas on the oipiod epidemic in America, if

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Speaker 3: anybody's kind of interested. I just found it really interesting.

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Speaker 3: I watched a i think a documentary and then a

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Speaker 3: docudrama kind of of the same thing of the opioid epidemic,

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Speaker 3: and it was really eye opening that just very normal

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Speaker 3: people who might have had like a workplace injury or

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Speaker 3: something like that, can just so easily get hooks and

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Speaker 3: the whole their whole life just becomes completely unraveled. So yeah,

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Speaker 3: it's interesting if you want to have a look at

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Speaker 3: Netflix as a couple on there. But of these habits, Susie,

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Speaker 3: I think the couple that we should really be looking

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Speaker 3: towards this regular physical activity, refraining from binge drinking, practicing

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Speaker 3: good sleep hygiene, and engaging in positive social relationships. So

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Speaker 3: I'm going to hand over to you to talk a

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Speaker 3: little bit about binge drinking because just before we got on,

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Speaker 3: we sort of went you know, that's a really interesting

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Speaker 3: one because as Australians, we absolutely do binge drink and

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Speaker 3: we almost celebrated and we almost like encourage each other

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Speaker 3: to do that, if that makes sense. Like there has

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Speaker 3: been many times where I've gone out and you know,

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Speaker 3: my friends have said to me, oh, have a drink. No, no,

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Speaker 3: I'm not drinking, No I have a drink. Have a drink,

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Speaker 3: Like you almost peer pressured into having a drink. You

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Speaker 3: can't go to a backyard barbecue these days and just

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Speaker 3: say I'm not going to have anything, like you just

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Speaker 3: get the weirdest looks. In the Australian culture, I feel

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Speaker 3: like drinking is something that is so heavily embedded that

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Speaker 3: you're the odd one out if you're not having an

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Speaker 3: alcoholic drink.

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Speaker 4: Do you feel that way as well?

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Speaker 1: Certainly, I see that it's a lot of all or nothing,

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Speaker 1: so there's sort of long periods of nothing, and then

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Speaker 1: people are having big drinking events, like drinking a couple

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Speaker 1: of bottles at a time. So we had a discussion

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Speaker 1: because the alcohol guidelines in Australia have changed, and it

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Speaker 1: used to be when I studied, it was always having

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Speaker 1: at least two alcohol free days a week, and I

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Speaker 1: think no more than was it four standard drinks at

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Speaker 1: any one occasion, which is still quite hard.

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Speaker 4: I think the females it was two, wasn't it? In

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Speaker 4: males it was four.

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Speaker 1: I think the main thing that's changes that it used

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Speaker 1: to always be two alcohol free days, but that sort

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Speaker 1: of is gone. And the new guidelines are no more

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Speaker 1: than ten standard drinks a week and no more in

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Speaker 1: four in one sitting, and I just think that's really

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Speaker 1: quite high overall, and it doesn't recommend any alcohol free days,

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Speaker 1: but that is certainly not what I suggest with my clients.

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Speaker 1: I still suggest at least two alcohol free days, and

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Speaker 1: quite frequently I've been saying to some of my clients

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Speaker 1: wine on a Monday, like really, like you're not having

434
00:18:28,280 --> 00:18:30,760
Speaker 1: a little break. So I try and at least create

435
00:18:30,800 --> 00:18:34,840
Speaker 1: that space, because you know, like all behavior, whether it's

436
00:18:34,880 --> 00:18:37,159
Speaker 1: drinking wine or eating chocolate each night, it tends to

437
00:18:37,200 --> 00:18:39,720
Speaker 1: increase over time and what started as a small glass

438
00:18:39,720 --> 00:18:41,880
Speaker 1: becomes a large one and then before you know you're

439
00:18:41,880 --> 00:18:44,399
Speaker 1: having half a bottle. And certainly many listeners can attest

440
00:18:44,440 --> 00:18:46,880
Speaker 1: to that through COVID, where it became a big part

441
00:18:46,880 --> 00:18:48,760
Speaker 1: of the day to have a drink because it was

442
00:18:48,800 --> 00:18:49,400
Speaker 1: the high light.

443
00:18:49,560 --> 00:18:51,600
Speaker 2: So I think, you know, my position on.

444
00:18:51,600 --> 00:18:54,760
Speaker 1: Alcohol is it's a personal choice, but it's important to

445
00:18:54,800 --> 00:18:57,240
Speaker 1: know that in Australia we do tend to drink way

446
00:18:57,320 --> 00:18:59,240
Speaker 1: too much. Is a poor is not a standard one

447
00:18:59,280 --> 00:19:01,360
Speaker 1: hundred MELI tens to be double that, so often people

448
00:19:01,440 --> 00:19:03,640
Speaker 1: having glass and wine it's actually two. So I think

449
00:19:03,680 --> 00:19:05,560
Speaker 1: the first thing is to have a couple of days off.

450
00:19:06,000 --> 00:19:08,679
Speaker 1: I think just slowing down. In my experienced drinkers are

451
00:19:08,720 --> 00:19:11,320
Speaker 1: fast drinkers. You know, they polish off a glass within

452
00:19:11,400 --> 00:19:13,920
Speaker 1: ten twenty minutes. I enjoy a drink, don't get me wrong,

453
00:19:13,920 --> 00:19:15,520
Speaker 1: as does lead. You know, we love to sit down

454
00:19:15,520 --> 00:19:18,000
Speaker 1: with a champagne, but I do notice the speed in

455
00:19:18,040 --> 00:19:20,840
Speaker 1: which regular drinkers. So if you are a drinker, you know,

456
00:19:20,920 --> 00:19:23,639
Speaker 1: really make that glass one hundred mil last forty minutes

457
00:19:23,680 --> 00:19:26,520
Speaker 1: an hour and slow it down, and even coming into

458
00:19:26,600 --> 00:19:28,639
Speaker 1: party season, make the most of some of those zero

459
00:19:28,680 --> 00:19:33,080
Speaker 1: alcohol options because it means you're still social having something

460
00:19:33,200 --> 00:19:35,200
Speaker 1: you know to hold on to. Whether it's the beer

461
00:19:35,280 --> 00:19:38,000
Speaker 1: or the non alcoholic wines. They don't taste the same,

462
00:19:38,400 --> 00:19:40,439
Speaker 1: but most of them are pretty low calorie, and I

463
00:19:40,480 --> 00:19:42,840
Speaker 1: do think weaning right down having a break without it,

464
00:19:42,880 --> 00:19:45,359
Speaker 1: and you know, really trying to limit those big sort

465
00:19:45,359 --> 00:19:47,680
Speaker 1: of events and making sure that that's not happening two,

466
00:19:47,680 --> 00:19:49,320
Speaker 1: three or four times per week because it's really not

467
00:19:49,320 --> 00:19:51,959
Speaker 1: good for our liver, and certainly we see that on markers.

468
00:19:51,960 --> 00:19:56,320
Speaker 1: It's very pro inflammatory. If you impery, it will exacerbate symptoms.

469
00:19:56,400 --> 00:19:59,760
Speaker 1: It really has a profound impact on sleep and certainly motivation.

470
00:20:00,080 --> 00:20:01,840
Speaker 1: You know, the evidence will show that you sort of

471
00:20:01,840 --> 00:20:04,680
Speaker 1: feel tired and groggy and less likely to make strong

472
00:20:04,720 --> 00:20:06,320
Speaker 1: decisions or be active in night.

473
00:20:06,359 --> 00:20:08,040
Speaker 2: You don't have as good to sleep, so you don't

474
00:20:08,080 --> 00:20:09,280
Speaker 2: wake up feeling refreshed.

475
00:20:09,480 --> 00:20:10,960
Speaker 1: So if you're one of the people who knows that

476
00:20:11,000 --> 00:20:12,880
Speaker 1: you have a little bit too much, starting to wean

477
00:20:12,960 --> 00:20:16,040
Speaker 1: down and then at least same for two alcohol free days,

478
00:20:16,040 --> 00:20:17,359
Speaker 1: I think is pretty good recommendation.

479
00:20:17,800 --> 00:20:19,399
Speaker 3: Yeah, And speaking of sleep, I know a lot of

480
00:20:19,400 --> 00:20:22,359
Speaker 3: people use alcohol to sleep like it helps, you know,

481
00:20:22,760 --> 00:20:25,080
Speaker 3: decrease their stress levels and makes them a little bit sleepy.

482
00:20:25,080 --> 00:20:26,639
Speaker 3: So I've heard a lot of people say I actually

483
00:20:26,640 --> 00:20:29,119
Speaker 3: need alcohol to sleep. I mean certainly, I've had a

484
00:20:29,119 --> 00:20:31,040
Speaker 3: loved one that was very much like that, and when

485
00:20:31,040 --> 00:20:33,919
Speaker 3: I was explaining to them, it actually impacts the quality

486
00:20:33,960 --> 00:20:35,880
Speaker 3: of your sleep. So although you might feel like and

487
00:20:35,920 --> 00:20:38,159
Speaker 3: indeed it might help you to get to sleep, you

488
00:20:38,240 --> 00:20:41,400
Speaker 3: never actually reach that really deep stage of iram sleep

489
00:20:41,440 --> 00:20:43,639
Speaker 3: that you really need to wake up and feel rested

490
00:20:43,680 --> 00:20:46,200
Speaker 3: the next day. So if you're if you're someone who

491
00:20:46,240 --> 00:20:48,879
Speaker 3: drinks regularly, just wake up the next day, or just

492
00:20:48,960 --> 00:20:51,399
Speaker 3: track this within a week or two and actually notice

493
00:20:51,400 --> 00:20:53,959
Speaker 3: how you feel. If you're waking up feeling groggy, if

494
00:20:53,960 --> 00:20:56,000
Speaker 3: you're waking up feeling like you've been hit by a bus,

495
00:20:56,040 --> 00:20:58,320
Speaker 3: if you're getting six, seven, eight hours in bed and

496
00:20:58,320 --> 00:21:01,119
Speaker 3: you're still waking up feeling exhausted, it's very likely the

497
00:21:01,160 --> 00:21:03,920
Speaker 3: impact of alcohol because you never actually reach that really

498
00:21:03,960 --> 00:21:06,840
Speaker 3: deep stage of sleep which is required to actually help

499
00:21:06,880 --> 00:21:09,120
Speaker 3: you wake up and feel well rested the next day.

500
00:21:09,200 --> 00:21:12,240
Speaker 3: So certainly, I do think that many Australians drink far

501
00:21:12,280 --> 00:21:14,119
Speaker 3: too much, and like you said, Susie, I think the

502
00:21:14,160 --> 00:21:16,480
Speaker 3: guidelines I think it's too much. I'm pretty strict with

503
00:21:16,600 --> 00:21:19,200
Speaker 3: my clients on alcohol, particularly when their goals is fat loss.

504
00:21:19,480 --> 00:21:21,119
Speaker 3: I'm sort of like you're max out at three or

505
00:21:21,119 --> 00:21:23,720
Speaker 3: four drinks a week. That's pretty much my recommdation for

506
00:21:23,800 --> 00:21:25,440
Speaker 3: most clients. I don't care how active you are. I

507
00:21:25,440 --> 00:21:27,360
Speaker 3: don't care how much weight you have to lose. It's

508
00:21:27,400 --> 00:21:30,480
Speaker 3: not good like I'm no pureist like you and I

509
00:21:30,520 --> 00:21:32,720
Speaker 3: absolutely enjoy a glass of wine, but we're not someone

510
00:21:32,760 --> 00:21:34,520
Speaker 3: who will have, you know, a couple of bottles a

511
00:21:34,520 --> 00:21:35,520
Speaker 3: week or anything like that.

512
00:21:35,560 --> 00:21:36,399
Speaker 4: We really enjoy it.

513
00:21:36,440 --> 00:21:39,320
Speaker 3: When we're celebrating or when we're out socializing where it's

514
00:21:39,320 --> 00:21:42,000
Speaker 3: a part of, you know, the social aspect. We're not

515
00:21:42,119 --> 00:21:44,399
Speaker 3: using it to sleep, we're not using it to reduce stress.

516
00:21:44,400 --> 00:21:46,640
Speaker 3: We're not using it because it's a reward because it's

517
00:21:46,640 --> 00:21:49,560
Speaker 3: Thursday or because it's Friday. I think when that tends

518
00:21:49,600 --> 00:21:52,080
Speaker 3: to happen, we do start to run into troubles because,

519
00:21:52,080 --> 00:21:54,080
Speaker 3: as you said, a small glass becomes a bigger glass,

520
00:21:54,080 --> 00:21:56,880
Speaker 3: half a bottle becomes a bottle, one bottle becomes two bottles.

521
00:21:56,960 --> 00:21:59,560
Speaker 3: It's one of those things where it can quickly spiral

522
00:22:00,080 --> 00:22:02,399
Speaker 3: get out of control before you've even really realized it.

523
00:22:02,400 --> 00:22:04,600
Speaker 3: So it's a really good kind of reminder this social

524
00:22:04,680 --> 00:22:07,160
Speaker 3: season to just keep a check on your alcohol intake.

525
00:22:07,200 --> 00:22:09,320
Speaker 3: And we did cover non alcoholic beverages a couple of

526
00:22:09,320 --> 00:22:11,840
Speaker 3: episodes ago, and there are some really really fabulous ones

527
00:22:11,880 --> 00:22:14,200
Speaker 3: on the market. There's a couple of non alcoholic GNT

528
00:22:14,359 --> 00:22:17,119
Speaker 3: options in the market for very very lean calories, so

529
00:22:17,359 --> 00:22:19,960
Speaker 3: really good options just to you know, save a little

530
00:22:19,960 --> 00:22:21,720
Speaker 3: bit in the budget as well, because let's be honest,

531
00:22:21,720 --> 00:22:23,280
Speaker 3: if you're going out for a drink at a paba

532
00:22:23,359 --> 00:22:26,439
Speaker 3: or a restaurant or a nice place, easily upwards of

533
00:22:26,440 --> 00:22:28,920
Speaker 3: a you know, ten twenty thirty forty dollars a glass

534
00:22:28,920 --> 00:22:30,520
Speaker 3: of wine, depending on which one you choose.

535
00:22:30,920 --> 00:22:33,640
Speaker 1: And I think it comes for me down to quality

536
00:22:33,720 --> 00:22:35,640
Speaker 1: because when you said off three or four drinks a week,

537
00:22:35,680 --> 00:22:38,040
Speaker 1: I think, oh, I have that, probably not so often

538
00:22:38,080 --> 00:22:40,040
Speaker 1: unless I was actually going out and having a night

539
00:22:40,040 --> 00:22:43,440
Speaker 1: out with my girlfriends. But I think it comes down

540
00:22:43,480 --> 00:22:45,240
Speaker 1: to me for quality, because if I'm at a drinks

541
00:22:45,280 --> 00:22:47,760
Speaker 1: event and it's not good quality wine or it's not

542
00:22:47,800 --> 00:22:50,560
Speaker 1: good quality champagne, I won't have it. I don't waste

543
00:22:50,600 --> 00:22:53,000
Speaker 1: my calories and alcohol that doesn't taste great. So I

544
00:22:53,000 --> 00:22:54,600
Speaker 1: think that's the other thing to keep in your mind

545
00:22:54,680 --> 00:22:56,800
Speaker 1: party season wise, when you go to sort of drinks

546
00:22:56,840 --> 00:22:58,720
Speaker 1: events where you know the catering is a bit on

547
00:22:58,760 --> 00:23:01,400
Speaker 1: the dodge side, you know, swat for a sparkling water

548
00:23:01,520 --> 00:23:02,800
Speaker 1: because you want to save it. If you're going to

549
00:23:02,800 --> 00:23:05,159
Speaker 1: have a gorgeous glass of champagne or a nice spirit

550
00:23:05,200 --> 00:23:08,520
Speaker 1: that you make at home or margarita's with your friends, amazing,

551
00:23:08,640 --> 00:23:10,800
Speaker 1: But again, try not to waste it on poor quality wine.

552
00:23:10,800 --> 00:23:13,080
Speaker 1: And there's certainly plenty of that around com party season.

553
00:23:13,440 --> 00:23:14,840
Speaker 1: So yeah, I think that's a good way of looking

554
00:23:14,880 --> 00:23:17,880
Speaker 1: at it, to quality over quantity. All right, Leanne, Well,

555
00:23:17,880 --> 00:23:19,800
Speaker 1: to wrap us up, I had a good question coming

556
00:23:19,800 --> 00:23:21,880
Speaker 1: through on our Instagram, which I love. We do read

557
00:23:21,920 --> 00:23:24,240
Speaker 1: through all of the questions that come through and often

558
00:23:24,240 --> 00:23:26,440
Speaker 1: grab one, so feel free to keep sending them. And

559
00:23:26,520 --> 00:23:29,159
Speaker 1: if we don't reply, it's not because we don't aren't grateful.

560
00:23:29,200 --> 00:23:30,679
Speaker 1: We just get quite a few, but I saw this

561
00:23:30,720 --> 00:23:32,879
Speaker 1: one today and I thought it might resonate. It was

562
00:23:32,960 --> 00:23:34,960
Speaker 1: if I'm trying to keep my carbs low at dinner

563
00:23:35,160 --> 00:23:38,040
Speaker 1: to support fat loss and wait control, how do I

564
00:23:38,119 --> 00:23:41,000
Speaker 1: create a satisfying meal? And I thought that is really

565
00:23:41,000 --> 00:23:43,440
Speaker 1: interesting because that's actually for me. Leanne got a lot

566
00:23:43,480 --> 00:23:45,240
Speaker 1: to do with the psychology of what a meal is

567
00:23:45,760 --> 00:23:48,840
Speaker 1: because for me, obviously working in this field over many years,

568
00:23:48,840 --> 00:23:51,840
Speaker 1: for me, dinner is light of programmed to be like

569
00:23:51,920 --> 00:23:54,160
Speaker 1: protein and vegetables. I certainly don't look at my plate

570
00:23:54,200 --> 00:23:56,600
Speaker 1: and think, oh, there's no potato, it's not dinner. I

571
00:23:56,640 --> 00:24:00,600
Speaker 1: think that you know, dinner is salad, fish, vegetable, you know,

572
00:24:00,640 --> 00:24:03,159
Speaker 1: that light kind of meal. Whereas I do know that

573
00:24:03,440 --> 00:24:06,000
Speaker 1: many of us a programmed to sort of see our

574
00:24:06,040 --> 00:24:09,479
Speaker 1: plate to have a piece of protein veggies and then

575
00:24:09,520 --> 00:24:12,840
Speaker 1: the potato or pasta or rice in the corner. So

576
00:24:12,880 --> 00:24:16,159
Speaker 1: what I would say is that lower carb meals for me,

577
00:24:16,240 --> 00:24:20,120
Speaker 1: it's about making them taste nice. Because if you create

578
00:24:20,280 --> 00:24:24,040
Speaker 1: like a piece of boiled chicken, some pumpkin and some

579
00:24:24,160 --> 00:24:27,200
Speaker 1: green beans on the plate, let's be honest, it's pretty dull.

580
00:24:27,720 --> 00:24:29,960
Speaker 1: But if you roast that pumpkin, an extra version olive

581
00:24:30,000 --> 00:24:31,639
Speaker 1: oil and driusle it with a little bit of feta,

582
00:24:32,240 --> 00:24:34,600
Speaker 1: or do the green beans, is there some slithered almonds

583
00:24:34,640 --> 00:24:37,520
Speaker 1: or garlic in the pan, or marinate your chicken breas

584
00:24:37,600 --> 00:24:40,240
Speaker 1: suddenly you transform that meal from boring and plain to

585
00:24:40,359 --> 00:24:42,440
Speaker 1: a delicious taste sensation. So I think a lot of

586
00:24:42,480 --> 00:24:44,360
Speaker 1: the issue with lower carb meals as sometimes we don't

587
00:24:44,359 --> 00:24:46,399
Speaker 1: make them taste great, and it can be as simple

588
00:24:46,400 --> 00:24:48,840
Speaker 1: as adding one flavor, some ingredient, even to a salad

589
00:24:49,320 --> 00:24:51,480
Speaker 1: like we've described adding the roasted broad beans to a

590
00:24:51,520 --> 00:24:54,000
Speaker 1: mix salad or the Danish fetter to give it flavor,

591
00:24:54,320 --> 00:24:56,719
Speaker 1: or crumbing your piece of chicken or fisher. You get

592
00:24:56,760 --> 00:24:58,880
Speaker 1: a little bit of carb, but it's not the heavier carb.

593
00:24:59,040 --> 00:25:01,359
Speaker 1: So that's the first thing I think. If your lower

594
00:25:01,400 --> 00:25:03,439
Speaker 1: car meals are boring, we've just got to spice them

595
00:25:03,480 --> 00:25:05,399
Speaker 1: up a bit and make them a bit tasty. But

596
00:25:05,680 --> 00:25:07,800
Speaker 1: the other thing is really questioning what your belief of

597
00:25:07,840 --> 00:25:10,440
Speaker 1: a meal is, because that will be programmed. You would

598
00:25:10,440 --> 00:25:13,080
Speaker 1: have been taught that in your culture or growing up

599
00:25:13,480 --> 00:25:15,480
Speaker 1: what was a meal on your plate, Whereas what we're

600
00:25:15,520 --> 00:25:18,560
Speaker 1: doing is simply evolving that to align with modern life

601
00:25:18,560 --> 00:25:21,280
Speaker 1: and your nutritional needs, which changes we generally get older.

602
00:25:21,640 --> 00:25:24,399
Speaker 1: And so whilst you may have needed or are the

603
00:25:24,520 --> 00:25:27,320
Speaker 1: calories of a pasta or rice based meal when you're younger,

604
00:25:27,720 --> 00:25:29,560
Speaker 1: if you're in your forties fifties, you probably just don't

605
00:25:29,560 --> 00:25:31,840
Speaker 1: need as many calories. So it's shifting our perception of

606
00:25:31,880 --> 00:25:34,760
Speaker 1: what a balanced meal is as well as making a

607
00:25:34,880 --> 00:25:37,200
Speaker 1: lighter meal taste good. And to me, that's a two

608
00:25:37,240 --> 00:25:40,040
Speaker 1: pronged answer that if your low car meals are a

609
00:25:40,040 --> 00:25:41,879
Speaker 1: bit boring and you probably need to flavor them up

610
00:25:41,920 --> 00:25:44,320
Speaker 1: a little bit more and create something that you too

611
00:25:44,359 --> 00:25:46,920
Speaker 1: look forward to having rather than feeling like it's a restrictive,

612
00:25:47,040 --> 00:25:47,720
Speaker 1: boring meal.

613
00:25:48,760 --> 00:25:51,120
Speaker 3: And for me, I think it's more about volume meeting

614
00:25:51,119 --> 00:25:54,320
Speaker 3: because I know or even just understanding and lighter meal

615
00:25:54,320 --> 00:25:56,520
Speaker 3: doesn't mean no card like it certainly can of that's

616
00:25:56,520 --> 00:25:58,840
Speaker 3: your goal, but it just for most of us means

617
00:25:58,880 --> 00:26:01,960
Speaker 3: a reduction in carp hydros. Right, So instead of having

618
00:26:02,000 --> 00:26:03,959
Speaker 3: if you would normally have two cups of pasta with

619
00:26:04,000 --> 00:26:06,000
Speaker 3: your dinner, why don't you have them and have one

620
00:26:06,000 --> 00:26:07,959
Speaker 3: cup and have a little bit of sort of like

621
00:26:08,040 --> 00:26:10,639
Speaker 3: zucchini noodles spiral through that if it's a bolonnaise or

622
00:26:10,680 --> 00:26:12,440
Speaker 3: something like that, or if you're having, you know, normally

623
00:26:12,480 --> 00:26:14,480
Speaker 3: a cup of rice, have half a cup and bulk

624
00:26:14,520 --> 00:26:16,560
Speaker 3: it up with a cup of cauliflower rice. Like, to me,

625
00:26:16,760 --> 00:26:19,080
Speaker 3: when I think light meals, I still like a really

626
00:26:19,560 --> 00:26:22,120
Speaker 3: volume dense dinner. So I still like a full plate

627
00:26:22,160 --> 00:26:23,919
Speaker 3: at dinner time. If I was to sit down and have,

628
00:26:24,000 --> 00:26:25,480
Speaker 3: as you said, like a little bit of chicken, a

629
00:26:25,480 --> 00:26:27,400
Speaker 3: couple of green beans, and a small piece of pumpkin,

630
00:26:27,960 --> 00:26:30,080
Speaker 3: my mind would be like what.

631
00:26:29,960 --> 00:26:30,639
Speaker 4: The heck exist?

632
00:26:30,680 --> 00:26:32,679
Speaker 3: Because I'm like, I'm still hungry looking at it. And

633
00:26:32,720 --> 00:26:34,720
Speaker 3: so for me, it's all about that volume based eating.

634
00:26:34,800 --> 00:26:37,040
Speaker 3: So if you don't have and let's be honest, ninety

635
00:26:37,119 --> 00:26:39,679
Speaker 3: five percent of Australians do not eat the required amount

636
00:26:39,680 --> 00:26:41,880
Speaker 3: of vegetables each day. So if you don't have enough

637
00:26:41,960 --> 00:26:43,800
Speaker 3: vegetables on your plate, you're never going to have that

638
00:26:43,920 --> 00:26:47,359
Speaker 3: volume dense meal that can be supportive of fat loss,

639
00:26:47,400 --> 00:26:49,000
Speaker 3: even if you've got a little bit of carb on there.

640
00:26:49,040 --> 00:26:50,520
Speaker 3: If you don't do you're really going to work on

641
00:26:50,520 --> 00:26:53,000
Speaker 3: how to how do you increase the volume of the meals.

642
00:26:53,040 --> 00:26:55,239
Speaker 3: You can use things like zucchino noodles. You can use

643
00:26:55,240 --> 00:26:58,000
Speaker 3: things like cauliflower rice. You can use some of those slenderer,

644
00:26:58,200 --> 00:27:00,720
Speaker 3: you know, noodle options as well. There's a lot of

645
00:27:00,760 --> 00:27:03,439
Speaker 3: options that you can use to add volume to the

646
00:27:03,480 --> 00:27:06,360
Speaker 3: meal that are quite low calorie. But also, as I said,

647
00:27:06,400 --> 00:27:09,080
Speaker 3: don't forget that low carb doesn't mean no carb. So

648
00:27:09,119 --> 00:27:11,679
Speaker 3: I love using those little baked potatoes because the research

649
00:27:11,760 --> 00:27:15,040
Speaker 3: is actually shown us that potatoes are one of the

650
00:27:15,080 --> 00:27:17,040
Speaker 3: top foods that aids.

651
00:27:16,920 --> 00:27:17,760
Speaker 4: Tidy in a meal.

652
00:27:17,800 --> 00:27:20,720
Speaker 3: So it really helps to keep us full and satisfied.

653
00:27:20,840 --> 00:27:22,199
Speaker 3: So I'm not talking that we have to eat a

654
00:27:22,359 --> 00:27:24,919
Speaker 3: kilo of roast potatoes, and I'm certainly not saying do

655
00:27:25,359 --> 00:27:27,600
Speaker 3: you know deep fried chips or anything like that, But

656
00:27:28,040 --> 00:27:30,560
Speaker 3: you know a jacket potato, even just a small one,

657
00:27:30,560 --> 00:27:32,680
Speaker 3: And there's some brands out there like this spud Lights

658
00:27:32,720 --> 00:27:35,040
Speaker 3: for about twenty five percent reduced carbs compared to a

659
00:27:35,040 --> 00:27:37,280
Speaker 3: normal potato. I use them quite regularly for a lot

660
00:27:37,280 --> 00:27:40,000
Speaker 3: of my insulin resistant or diabetic clients. They're quite good

661
00:27:40,200 --> 00:27:42,400
Speaker 3: even a small potato. As Ussy said, if you duice

662
00:27:42,400 --> 00:27:44,240
Speaker 3: a little bit of extraversion olive oil, some herbs and

663
00:27:44,240 --> 00:27:47,080
Speaker 3: bacon in the ovens, it's nice and crispy, alongside maybe

664
00:27:47,160 --> 00:27:49,480
Speaker 3: some pumpkin and some mushrooms and a bit of broccolini.

665
00:27:49,560 --> 00:27:52,000
Speaker 3: Like again adding some volume to that plate. That can

666
00:27:52,040 --> 00:27:54,560
Speaker 3: be a really nourishing and satisfying meal by just having

667
00:27:54,600 --> 00:27:57,200
Speaker 3: a little bit of carbohydrate in the meal and also

668
00:27:57,320 --> 00:28:00,359
Speaker 3: just being aware of what carbohydrates are. Like one of

669
00:28:00,359 --> 00:28:02,640
Speaker 3: my favorite salad mixes, and we went through some bag

670
00:28:02,680 --> 00:28:05,159
Speaker 3: salad mixes on a couple of episodes ago, Susie, but

671
00:28:05,200 --> 00:28:07,160
Speaker 3: one of my favorite ones is the Asian salad mix

672
00:28:07,200 --> 00:28:09,480
Speaker 3: that calls them always do. And somebody messaged me the

673
00:28:09,480 --> 00:28:11,240
Speaker 3: other day because I had some salmon and just the

674
00:28:11,280 --> 00:28:12,879
Speaker 3: Asian salad and they said, oh, do you not have

675
00:28:12,920 --> 00:28:14,760
Speaker 3: carbs with that? And I said, oh, there's carbs in

676
00:28:14,760 --> 00:28:17,119
Speaker 3: that meal. The meal itself in the salad mix has

677
00:28:17,160 --> 00:28:20,359
Speaker 3: corn corners of carbohydrate. It has krispy noodles on top,

678
00:28:20,480 --> 00:28:22,480
Speaker 3: and the dressing itself has a bit of sugar thrilled

679
00:28:22,520 --> 00:28:23,879
Speaker 3: as well. If you actually look on the back of

680
00:28:23,920 --> 00:28:26,320
Speaker 3: that packet, it says the salad serves four. David and

681
00:28:26,400 --> 00:28:28,080
Speaker 3: I split it so we get two servings out of it,

682
00:28:28,080 --> 00:28:29,960
Speaker 3: so I have a double portion. If you look on

683
00:28:29,960 --> 00:28:32,040
Speaker 3: the back of it, it's about thirty something grams of

684
00:28:32,080 --> 00:28:35,040
Speaker 3: carbohydrate for that double portion, So in that bag of

685
00:28:35,080 --> 00:28:37,800
Speaker 3: salad is the equivalent of about two slices of bread

686
00:28:37,880 --> 00:28:40,880
Speaker 3: thirty grams of carbohydrate, So it's actually got an adequate

687
00:28:40,920 --> 00:28:43,560
Speaker 3: amount of carbohydrate in there. So again, just reading your

688
00:28:43,600 --> 00:28:47,000
Speaker 3: labels and being aware of what you're having, because people think, oh,

689
00:28:47,000 --> 00:28:49,520
Speaker 3: she's just having a salad with salmon. I'm still hungry,

690
00:28:49,680 --> 00:28:51,520
Speaker 3: but I know that, and my brain knows that I've

691
00:28:51,520 --> 00:28:54,320
Speaker 3: actually got enough energy and carbohydrate in that meal. Do

692
00:28:54,400 --> 00:28:56,240
Speaker 3: I sometimes put a couple of air fry chips on

693
00:28:56,240 --> 00:28:59,320
Speaker 3: the side, Absolutely? Do Sometimes I have it without them. Absolutely,

694
00:28:59,440 --> 00:29:01,760
Speaker 3: It's really depending on what else I've had throughout the day.

695
00:29:01,800 --> 00:29:04,960
Speaker 3: But I really think that knowledge is power and understanding

696
00:29:05,040 --> 00:29:07,800
Speaker 3: what a carbohydrate is and how to kind of adapt

697
00:29:07,800 --> 00:29:09,800
Speaker 3: that to your meal and adapt that to your goals

698
00:29:10,000 --> 00:29:13,760
Speaker 3: can be a really smart way to achieve the results

699
00:29:13,800 --> 00:29:14,880
Speaker 3: that you want long term.

700
00:29:15,040 --> 00:29:17,640
Speaker 1: That's so true about those salad bags. And they're definitely

701
00:29:17,640 --> 00:29:21,760
Speaker 1: only two serfs, I agree, definitely not for all Right. Well,

702
00:29:21,880 --> 00:29:24,280
Speaker 1: that brings us to the end of another nutrition catch

703
00:29:24,280 --> 00:29:28,600
Speaker 1: episode for this Sunday. We have recently had our two

704
00:29:28,640 --> 00:29:33,640
Speaker 1: live events on the Psychology of eating and Hack your Hormones,

705
00:29:33,920 --> 00:29:36,480
Speaker 1: and that will very soon be available on our website,

706
00:29:36,520 --> 00:29:38,760
Speaker 1: the nutritioncouch dot com, so go there to check out

707
00:29:38,800 --> 00:29:41,080
Speaker 1: all our great products, and we look forward to seeing

708
00:29:41,080 --> 00:29:45,360
Speaker 1: you on Wednesday for our midweek motivational episode episode Get

709
00:29:45,400 --> 00:29:46,320
Speaker 1: You Guys next week