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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 find 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.

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Speaker 2: Hi, I'm Susie Burrell and Emilie and Wood and.

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Speaker 1: Each week we bring you The Nutrition Couch, the bi

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Speaker 1: weekly podcast that keeps you up to date on everything

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Speaker 1: you need to know in the world of nutrition as

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Speaker 1: well as all things social eating. We have some new

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Speaker 1: data to share on the key life habits that can

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Speaker 1: help you live for extra decades and our list of

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Speaker 1: question is one that will resonate with many listeners. It's

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Speaker 1: about how do you keep the carbs a little lower

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Speaker 1: at night but still create a satisfying dinner? So leanne

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Speaker 1: it is? I think party season already. I think every

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Speaker 1: weekend until Christmas is looking pretty full. There are so

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Speaker 1: many events. I know, I've got two little boys and

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Speaker 1: there seems to be school parties every weekend, school events,

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Speaker 1: sporting events, celebration and then just regular catch ups with people,

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Speaker 1: and that's even before the Christmas party season. And I

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Speaker 1: just had been planning what we were going to chat

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Speaker 1: about today, and I thought I was talking to a

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Speaker 1: client and they had sent me their diary that came back,

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

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Speaker 1: on the diary was 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 tashimi 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.

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Speaker 2: Had a meal.

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Speaker 1: You know, in our minds, Leanne, we are very programmed

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Speaker 1: to know when we've had a meal, and for most

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Speaker 1: of us, that will be sitting down and having whatever

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Speaker 1: our programming is of a meal. You know, if you

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

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Speaker 1: include a bowl of rice and sort of mixed vegetable

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Speaker 1: dishes that you consume over several different plates. If you

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Speaker 1: come from an Anglo background, it may be that it's

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

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

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

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

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Speaker 1: is you will keep eating until you've registered at as

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

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

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Speaker 1: finger 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 2: Those foods, particularly pastry based.

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Speaker 1: Foods, are known and ranked to some of the least

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Speaker 1: satisfying on the Society index. So that explains why you

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Speaker 1: can eat four or five mini sausage rolls which have

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Speaker 1: got like a thousand calories and it doesn't even touch

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Speaker 1: the sides, and then when you get home, you feel

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Speaker 1: like you haven't eaten a meal, so you eat again,

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Speaker 1: even though you've had quite a lot to eat already,

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Speaker 1: you know. And another client springing to mind, where you know,

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Speaker 1: on her diary she had several different courses, you know,

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Speaker 1: a spoonful of this, a taste of that, a bit

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Speaker 1: of bree and I sort of quickly calculated the calories

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Speaker 1: and knew she'd eaten five six hundred, But she got

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Speaker 1: home and felt like she hadn't had anything to eat

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Speaker 1: and ate it again, and so I think is something

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Speaker 1: that's common. It makes sense when you're at these events,

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Speaker 1: and as such, if your goal is to survive party

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Speaker 1: season without weight gain and not negating all of the

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Speaker 1: work that you've put into your diet and lifestyle changes,

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Speaker 1: it requires conscious decisions going in and this is a

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Speaker 1: really good time to discuss it because it's before its

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Speaker 1: first hit. So the first thing I would say is

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Speaker 1: there's a difference between a very special occasion and a

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Speaker 1: run of the mill event. So if you're going to

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Speaker 1: your anniversary dinner at your favorite restaurant with your husband

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Speaker 1: and you have three courses and two bottles of wine,

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Speaker 1: I couldn't care less go for your life.

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Speaker 2: But if it's one of the what I.

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Speaker 1: Would call routines socializing your ca Asians, which I've got

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Speaker 1: one 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 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 1: early lunch or a late breakfast. If you're going to

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Speaker 1: a dinner or drinks, you want to have something substantial

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Speaker 1: at four five o'clock. You basically want to have some

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

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Speaker 1: fresh food. So like, for example, on Thursday, when I'm

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Speaker 1: going to this event at four or five o'clock, I

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Speaker 1: will have a red capsicum, a cut up cucumber, and

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Speaker 1: probably some sort of cracker, maybe with salmon or oysters,

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Speaker 1: because I will go there and I won't be hungry. Now,

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

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Speaker 1: to try, sure I might have some, but I'm not

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Speaker 1: at that point where I'm so ravenous that I'm eating

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

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Speaker 1: like that much, all weet just because I'm hungry.

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Speaker 2: So that's the first little trick.

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Speaker 1: The next trick I would say is I want you

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Speaker 1: to be discerning with the choices. I want you to

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Speaker 1: take time, whether you're at the kid's birthday party, the

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Speaker 1: beautiful laid out platter table with cheese and dips, and

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Speaker 1: really think about what is good quality food there, because

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Speaker 1: let's be honestly, am when the food has sat out

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Speaker 1: for ten twenty an hour, two hours, it's not so flash.

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Speaker 1: So really make sure that if you're having it at

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Speaker 1: something that you really want taste.

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Speaker 2: It, enjoy it.

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Speaker 1: But it's that eating on AUTOQ that we really want

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Speaker 1: to put an end to. And then I think the

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Speaker 1: third step is ideally you've eaten well, you've made good decisions.

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Speaker 1: But if you haven't and you have over eaten and

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Speaker 1: you have thought to yourself, I'm off track. You don't

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

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Speaker 1: home and have a macas on the way home because

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Speaker 1: you feel bad that you run off your program and

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Speaker 1: you're still hungry. If you're hungry when you get home,

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Speaker 1: make something relatively nutritious, a couple of crackers with tuna

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Speaker 1: or cottage cheese, some cut up veggies, a vegetable omelet,

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Speaker 1: something that's actually filling and got protein, and then just

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Speaker 1: get back on track the next day, because that's what

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Speaker 1: I find people will go, they'll be off their plan,

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Speaker 1: they feel guilty, and then it just starts a cycle.

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Speaker 1: And you can imagine coming up when we've got two, three,

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Speaker 1: four events a week, you just never get your nutrition in.

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Speaker 1: So if your focus is actually getting your nutrition in

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Speaker 1: no matter what, and then eating a little bit of

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Speaker 1: the extras and isolating those very special social occasions, you

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Speaker 1: will remain in control of your food no matter where

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Speaker 1: you are. And this is a big skill that will

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Speaker 1: help you to control and regulate your intake for life.

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Speaker 1: And if you look at it as a bit of

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Speaker 1: an experiment on how to do that, it'll be interesting.

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Speaker 1: It'll be novel rather than feeling like you're a victim

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Speaker 1: to your feet environment because you're actually taking the active

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Speaker 1: steps to take control of it and not expect it

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Speaker 1: to be any different than it is, which means it's

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Speaker 1: probably not going to be amazing quality food in sixty

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Speaker 1: seventy eighty percent of the events that 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 in quawk, it really takes a lot of mindful

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

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Speaker 3: I'm so delicious. So you know that food is very

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

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Speaker 3: to do what parties, you know, Susie and I do

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Speaker 3: it as well. We're busy, we're catching up with people,

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Speaker 3: we're not really paying attention to what we're eating. It's

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Speaker 3: very very easy to overreach. So you really want to

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Speaker 3: help yourself out and plan ahead for these things. And

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Speaker 3: that's probably the first step before everything else is actually

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Speaker 3: planned for it, don't you know, rush through the week,

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Speaker 3: forget about the event, and then get to Thursday night

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Speaker 3: and be like, oh my goodness, I've got no food

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Speaker 3: in the house, I've got nothing to eat before I go.

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Speaker 3: I'm going to go. I'm stressed, I'm busy, I'm sleep deprived.

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Speaker 3: And then you get there, you eat everything in sight

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Speaker 3: and you're disappointed in yourself. So planning is absolute slutely key.

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Speaker 3: And know Susie said, if you do find that you've

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Speaker 3: kind of overindulged and you're a bit disappointed in yourself

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Speaker 3: when you get home, actually check them with yourself and

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Speaker 3: check in with your body and say to yourself, how

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Speaker 3: do I actually feel? Because I had this really powerful

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Speaker 3: conversation with one of my clients this week, Susie, and

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Speaker 3: she's made leaps and bounds in terms of her relationship

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Speaker 3: with food, her mindful eating and just registering how her

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Speaker 3: body feels. And that exact thing happened. She was sort

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Speaker 3: of doing a little more mindless eating because she was busy,

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Speaker 3: she was catching up a few people. She hadn't seen

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Speaker 3: it in a while. And she got home and she said,

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Speaker 3: I'm going to make dinner now, just something really light,

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Speaker 3: you know. I think she's going to do like a steak,

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Speaker 3: a bit of baked potatoes and some veggies. Absolutely nothing

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Speaker 3: wrong with that. And I just said to her, no

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Speaker 3: problems at all, you know, no stress, but I just

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

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Speaker 3: And it took about five or ten minutes, and she

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Speaker 3: came back to me and she said, you know what,

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Speaker 3: my brain wants food, but I don't think my body

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Speaker 3: needs food. And I said, that's really powerful recognition. What

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Speaker 3: can we do around that? So actually just check in

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Speaker 3: with your body and say, you know, does my body

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Speaker 3: actually need food or is it my brain thinking that

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Speaker 3: I I haven't really had anything and I should have

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Speaker 3: something to eat. And so I think at the end

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Speaker 3: of the day she had. I think she cut up

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Speaker 3: a carrot stick and had a yopro and that was

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Speaker 3: all she kind of needed because she recognized that she

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Speaker 3: hadn't had any real protein or vegetables at the dinner,

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Speaker 3: but she'd had a lot of carbs and a lot

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Speaker 3: of fat at the party of the sushi she was at.

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Speaker 3: So a yopro 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

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

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Speaker 3: full meal, but I don't actually need that full meal.

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Speaker 3: My body's actually feeling pretty heavy, pretty sluggish right now.

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Speaker 3: I think I could just get away with a little

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

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

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Speaker 3: she she'd had had a little something 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 to me, Heyleyanne, 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, have cool,

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

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Speaker 3: pick something together. And then it gets to like Thursday

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

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Speaker 2: Did you pick that?

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Speaker 3: They're like, oh, I'm busy.

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Speaker 2: 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 out? 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 it

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Speaker 3: costs more. Because this is another conversation this week Susie

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Speaker 3: as well. I had with a client where I said

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Speaker 3: we were celebrating her wins, and I said, what are

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Speaker 3: you really proud of that you've done this week? And

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Speaker 3: she said, you know what, I'm super proud that when

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Speaker 3: I went out, I had the choice that we'd chosen together,

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Speaker 3: which was perfect for my requirements and in line with

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Speaker 3: my goals, And even though it costs more, I still

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Speaker 3: made that choice. So generally, you know, we like to

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Speaker 3: budget when we go out, but sometimes the healthy food

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Speaker 3: options are a little bit more expensive. So that was

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Speaker 3: her big win for the week. She's like, even though

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

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Speaker 3: for my goals and for my requirements, So that was

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Speaker 3: a big win for her. So don't be afraid to

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Speaker 3: spend that little bit extra money on the healthier option,

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Speaker 3: because it's better to invest in your health now than

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Speaker 3: it is in five or ten years time. When you've

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Speaker 3: got diabetes, you've got high cholesterol, on your own medication

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Speaker 3: for the rest of your life. So I know budgeting

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Speaker 3: is a big thing, but we really want to think

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Speaker 3: about it from a health perspective first. So they're probably

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Speaker 3: my tips. When you're eating out at restaurants, pick the

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Speaker 3: restaurant first if you can, don't let someone else deside,

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Speaker 3: look up the menu in advance, and order the extra

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

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

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

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Speaker 3: a 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.

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Speaker 1: So for example, if you are going out for dinner,

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Speaker 1: that's a great time to actually have vegetables at lunchtime

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

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

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

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Speaker 1: to be pizza and then some salad, you know you

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Speaker 1: haven't 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 2: And it's one of those menu.

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Speaker 1: That is pretty dodge, like a lot of fried food,

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Speaker 1: pizza for the kids. But they do have on the

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Speaker 1: menu a kid's snackplate and on it it's got celery,

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Speaker 1: cucumber and homus. So I've been going and I order

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Speaker 1: a couple of those kids snackplates and I sort of

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Speaker 1: munched on it with a glass of wine before everyone comes,

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Speaker 1: and do you know.

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Speaker 2: The entire table eat it.

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Speaker 1: They all eat the carrots and the celery because it's there.

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Speaker 1: So that's the other thing, like you described just ordering it.

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Speaker 1: People will eat what's readily available if it's there. So

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Speaker 1: if you are catering or taking a plate when you

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Speaker 1: are socializing, take the platter with the locale beechriot, dip

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

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Speaker 1: eat them and have access to them. So again, you know,

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Speaker 1: I had someone say, well, I couldn't just take my

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Speaker 1: own food there and I said, well, you could have

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Speaker 1: taken a plate with some veggies, so really challenge what

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Speaker 1: you actually can do, and in many cases you can

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Speaker 1: to some extent self cater or take what you do

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Speaker 1: need just to tick the box on it. So hopefully

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Speaker 1: there's a few tips to thrive and survive and you'll

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Speaker 1: just feel better in your tummy land because all that

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Speaker 1: salty food and alcohol ultimately doesn't leave us feeling very

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Speaker 1: good either, and our clothes become a bit tighter and

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Speaker 1: we're not feeling great. So you actually feel better at

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Speaker 1: the end of the party season simply display eating more

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Speaker 1: fresh food as part of it one hundred percent.

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Speaker 3: And then switching gears a little bit, but still sort

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Speaker 3: of talking about health. Where you came across a great

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Speaker 3: little study, Susie, that was done in Boston and it's

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Speaker 3: published in the Journal of Nutrition, and it basically talks

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Speaker 3: about there are eight habits that you can add to

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Speaker 3: your middle ages to increase your lifespan by decades, not

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Speaker 3: one decade, decade with an s. So I thought, this

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

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Speaker 3: and it does say that you should adopt these habits

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Speaker 3: in your middle age but you know, I honestly think

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Speaker 3: these are habits that any single person 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 to start with. So off the top eight,

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Speaker 3: or of all of the eight. The first one is

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Speaker 3: never smoke, and if you do smoke, the obvious choice

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Speaker 3: would be to try and if you can or get

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Speaker 3: a little bit of support around that. Second one is

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Speaker 3: being physically active regularly, not sporadically going to the gym

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Speaker 3: every couple of weeks. You know, go for seven days

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Speaker 3: and then come off for three weeks and then start

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Speaker 3: back again and quit again. It's regularly being active with

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Speaker 3: your physical activity regime. The third one is to refrain

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Speaker 3: from binge drinking. Now, I want to come back to

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Speaker 3: that one, Susi, because that's a really interesting one that honestly,

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Speaker 3: as Australians we have a big issue with. The fourth

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Speaker 3: one is practicing good sleep hygiene. The fifth one is

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Speaker 3: eating a healthy diet. And we would hope that as

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Speaker 3: regular listeners and vans of the Nutrition Couch, you guys

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Speaker 3: are all over that one, so we won't cover that

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Speaker 3: one too much. Number six is keeping your stress levels low, which,

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

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

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

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

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

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

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Speaker 3: positive social relationships. I love that. And the final one

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Speaker 3: is avoiding addiction to opioids. And that's a really interesting one.

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Speaker 3: When I first read the list, I thought, that's a

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Speaker 3: really random thing to put on a healthy habit list,

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Speaker 3: But you know, obviously those painkillers are highly addictive. There's

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Speaker 3: quite a few good Netflix documentaries and docu dramas on

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Speaker 3: the oipiod epidemic in America, if anybody's kind of interested.

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Speaker 3: I just found it really interesting. I watched a i

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Speaker 3: think a documentary and then a docudrama kind of the

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Speaker 3: same thing of the opioid epidemic, and it was really

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Speaker 3: eye opening that just very normal people who might have

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Speaker 3: had like a workplace injury or something like that, can

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Speaker 3: just so easily get hooked. And the whole their whole

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Speaker 3: life just becomes completely unraveled. So yeah, it's interesting if

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Speaker 3: you want to have a look at Netflix as a

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Speaker 3: couple on there. But of these habits, Susie, I think

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Speaker 3: the couple that we should really be looking towards this

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Speaker 3: regular physical activity, refraining from binge drinking, practicing good sleep hygiene,

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Speaker 3: and engaging in positive social relationships. So I'm going to

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Speaker 3: hand over to you to talk a little bit about

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Speaker 3: binge drinking because just before we got on, we sort

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Speaker 3: of went you know, that's a really interesting one because

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

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Speaker 3: celebrated and we almost like encourage each other to do that,

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Speaker 3: if that makes sense. Like there has been many times

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Speaker 3: where I've gone out and you know, my friends have

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Speaker 3: said to me, oh, have a drink, and 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 oh, I'm not going to have anything, like you

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

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

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

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Speaker 3: an alcoholic drink. Do you feel that way as well?

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Speaker 2: Certainly?

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Speaker 1: 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.

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Speaker 2: So we had a.

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

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

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

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

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

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Speaker 2: I think the females it was two, wasn't it.

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Speaker 3: In 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 wine.

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Speaker 2: On a Monday, like really, like you're not having a

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Speaker 2: little break.

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Speaker 1: So I try and at least create that space, because

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Speaker 1: you know, like all behavior, whether it's drinking wine or

433
00:18:35,600 --> 00:18:38,080
Speaker 1: eating chocolate each night, it tends to increase over time

434
00:18:38,119 --> 00:18:40,400
Speaker 1: and what started as a small glass becomes a large

435
00:18:40,400 --> 00:18:42,600
Speaker 1: one and then before you know you're having half a bottle.

436
00:18:42,600 --> 00:18:45,320
Speaker 1: And certainly many listeners can attest to that through COVID,

437
00:18:45,600 --> 00:18:47,480
Speaker 1: where it became a big part of the day to

438
00:18:47,800 --> 00:18:50,520
Speaker 1: have a drink because it was the highlight. So I think,

439
00:18:50,640 --> 00:18:53,879
Speaker 1: you know, my position on alcohol is it's a personal choice,

440
00:18:53,920 --> 00:18:56,480
Speaker 1: but it's important to know that in Australia we do

441
00:18:56,560 --> 00:18:58,520
Speaker 1: tend to drink wag too much is a poor is

442
00:18:58,560 --> 00:19:00,240
Speaker 1: not a standard on hundred mel it tens to be

443
00:19:00,280 --> 00:19:02,280
Speaker 1: double that, so often people having glass of wine it's

444
00:19:02,320 --> 00:19:04,320
Speaker 1: actually two. So I think the first thing is to

445
00:19:04,320 --> 00:19:07,240
Speaker 1: have a couple of days off. I think just slowing down.

446
00:19:07,280 --> 00:19:10,040
Speaker 1: In my experienced drinkers are fast drinkers. You know, they

447
00:19:10,080 --> 00:19:12,960
Speaker 1: polish off a glass within ten twenty minutes. I enjoy

448
00:19:12,960 --> 00:19:14,760
Speaker 1: a drink, don't get me wrong, as does LeAnn. You know,

449
00:19:14,800 --> 00:19:16,800
Speaker 1: we love to sit down with the champagne. But I

450
00:19:16,880 --> 00:19:19,320
Speaker 1: do notice the speed in which regular drinkers. So if

451
00:19:19,359 --> 00:19:21,919
Speaker 1: you are a drinker, you know, really make that glass

452
00:19:21,960 --> 00:19:24,840
Speaker 1: one hundred mil last forty minutes an hour and slow

453
00:19:24,880 --> 00:19:27,520
Speaker 1: it down, and even coming into party season, make the

454
00:19:27,560 --> 00:19:31,199
Speaker 1: most of some of those zero alcohol options because it

455
00:19:31,280 --> 00:19:33,879
Speaker 1: means you're still social having something you know to hold

456
00:19:33,920 --> 00:19:36,919
Speaker 1: on to. Whether it's the beer or the non alcoholic wines.

457
00:19:36,960 --> 00:19:39,040
Speaker 1: They don't taste the same, but most of them are

458
00:19:39,080 --> 00:19:41,600
Speaker 1: pretty low calorie, and I do think weaning right down

459
00:19:41,720 --> 00:19:44,120
Speaker 1: having a break without it, and you know, really trying

460
00:19:44,119 --> 00:19:46,560
Speaker 1: to limit those big sort of events and making sure

461
00:19:46,600 --> 00:19:48,439
Speaker 1: that that's not happening two, three or four times per

462
00:19:48,480 --> 00:19:50,520
Speaker 1: week because it's really not good for our liver, and

463
00:19:50,560 --> 00:19:53,520
Speaker 1: certainly we see that on markers. It's very pro inflammatory.

464
00:19:53,920 --> 00:19:56,640
Speaker 1: If you in peri, it will exacerbate symptoms. It really

465
00:19:56,680 --> 00:20:00,240
Speaker 1: has a profound impact on sleep and certainly motivation. You know,

466
00:20:00,320 --> 00:20:02,399
Speaker 1: the evidence will show that you sort of feel tired

467
00:20:02,480 --> 00:20:05,399
Speaker 1: and groggy and less likely to make strong decisions or

468
00:20:05,440 --> 00:20:07,679
Speaker 1: be active in night. You don't have to sleep, so

469
00:20:07,760 --> 00:20:10,000
Speaker 1: you don't wake up feeling refreshed. So if you're one

470
00:20:10,040 --> 00:20:11,520
Speaker 1: of the people who knows that you have a little

471
00:20:11,520 --> 00:20:14,320
Speaker 1: bit too much, starting to wean down, and then at

472
00:20:14,440 --> 00:20:16,000
Speaker 1: least same for two alcohol free days.

473
00:20:16,040 --> 00:20:17,359
Speaker 2: I think it's pretty good recommendation.

474
00:20:17,760 --> 00:20:19,320
Speaker 3: Yeah, And speaking of sleep, I know a lot of

475
00:20:19,359 --> 00:20:22,359
Speaker 3: people use alcohol to sleep like it helps, you know,

476
00:20:22,760 --> 00:20:25,040
Speaker 3: decrease their stress levels and makes them a little bit sleepy.

477
00:20:25,080 --> 00:20:26,600
Speaker 3: So I've heard a lot of people say I actually

478
00:20:26,640 --> 00:20:29,320
Speaker 3: need alcohol to sleep, and certainly I've had a loved

479
00:20:29,320 --> 00:20:31,119
Speaker 3: one that was very much like that, and when I

480
00:20:31,160 --> 00:20:33,960
Speaker 3: was explaining to them, it actually impacts the quality of

481
00:20:34,000 --> 00:20:36,240
Speaker 3: your sleep. So although you might feel like and indeed

482
00:20:36,240 --> 00:20:38,400
Speaker 3: it might help you to get to sleep, you never

483
00:20:38,440 --> 00:20:41,480
Speaker 3: actually reach that really deep stage of iram sleep that

484
00:20:41,520 --> 00:20:43,760
Speaker 3: you really need to wake up and feel rested the

485
00:20:43,760 --> 00:20:47,000
Speaker 3: next day. So if you're if you're someone who drinks regularly,

486
00:20:47,160 --> 00:20:49,400
Speaker 3: just wake up the next day, or just track this

487
00:20:49,640 --> 00:20:52,000
Speaker 3: within a week or two and actually notice how you feel.

488
00:20:52,000 --> 00:20:54,560
Speaker 3: If you're waking up feeling groggy, if you're waking up

489
00:20:54,600 --> 00:20:56,280
Speaker 3: feeling like you've been hit by a bus, if you're

490
00:20:56,280 --> 00:20:58,720
Speaker 3: getting six, seven, eight hours in bed and you're still

491
00:20:58,720 --> 00:21:01,560
Speaker 3: waking up feeling exhausted, it's very likely the impact of

492
00:21:01,600 --> 00:21:04,600
Speaker 3: alcohol because you never actually reach that really deep stage

493
00:21:04,600 --> 00:21:07,200
Speaker 3: of sleep which is required to actually help you wake

494
00:21:07,280 --> 00:21:09,840
Speaker 3: up and feel well rested the next day. So certainly,

495
00:21:10,080 --> 00:21:12,680
Speaker 3: I do think that many Australians drink far too much,

496
00:21:12,720 --> 00:21:15,040
Speaker 3: and like you said, Susie, I think the guidelines I

497
00:21:15,040 --> 00:21:16,960
Speaker 3: think it's too much. I'm pretty strict with my clients

498
00:21:16,960 --> 00:21:19,640
Speaker 3: on alcohol, particularly when their goals is fat loss. I'm

499
00:21:19,640 --> 00:21:21,239
Speaker 3: sort of like your max out at three or four

500
00:21:21,280 --> 00:21:24,280
Speaker 3: drinks a week. That's pretty much my recommendation for most clients.

501
00:21:24,280 --> 00:21:25,719
Speaker 3: I don't care how active you are. I don't care

502
00:21:25,720 --> 00:21:27,800
Speaker 3: how much weight you have to lose. It's not good

503
00:21:28,000 --> 00:21:31,359
Speaker 3: like I'm no purist like you, and I absolutely enjoy

504
00:21:31,359 --> 00:21:33,199
Speaker 3: a glass of wine, but we're not someone who will have,

505
00:21:33,359 --> 00:21:35,159
Speaker 3: you know, a couple of bottles a week or anything

506
00:21:35,240 --> 00:21:37,760
Speaker 3: like that. We really enjoy it when we're celebrating or

507
00:21:37,760 --> 00:21:40,040
Speaker 3: when we're out socializing where it's a part of, you know,

508
00:21:40,640 --> 00:21:42,920
Speaker 3: the social aspect. We're not using it to sleep, we're

509
00:21:42,960 --> 00:21:45,040
Speaker 3: not using it to reduce stress. We're not using it

510
00:21:45,080 --> 00:21:48,160
Speaker 3: because it's a reward because it's Thursday or because it's Friday.

511
00:21:48,480 --> 00:21:50,920
Speaker 3: I think when that tends to happen, we do start

512
00:21:50,920 --> 00:21:52,760
Speaker 3: to run into troubles because, as you said, a small

513
00:21:52,800 --> 00:21:55,320
Speaker 3: glass becomes a bigger glass, half a bottle becomes a bottle,

514
00:21:55,359 --> 00:21:57,760
Speaker 3: one bottle becomes two bottles. It's one of those things

515
00:21:57,800 --> 00:22:01,120
Speaker 3: where it can quickly spiral get out of control before

516
00:22:01,160 --> 00:22:03,120
Speaker 3: you've even really realized it. So it's a really good

517
00:22:03,200 --> 00:22:05,879
Speaker 3: kind of reminder this social season to just keep a

518
00:22:05,960 --> 00:22:07,959
Speaker 3: check on your alcohol intake. And we did cover non

519
00:22:07,960 --> 00:22:10,439
Speaker 3: alcoholic beverages a couple of episodes ago, and there are

520
00:22:10,440 --> 00:22:12,600
Speaker 3: some really really fabulous ones on the market. There's a

521
00:22:12,640 --> 00:22:15,399
Speaker 3: couple of non alcoholic GNT options in the market for

522
00:22:15,600 --> 00:22:18,520
Speaker 3: very very lean calories, so really good options just to

523
00:22:18,960 --> 00:22:20,840
Speaker 3: you know, save a little bit in the budget as well,

524
00:22:20,880 --> 00:22:22,440
Speaker 3: because let's be honest, if you're going out for a

525
00:22:22,520 --> 00:22:25,119
Speaker 3: drink at a paba or a restaurant or a nice place,

526
00:22:25,560 --> 00:22:28,520
Speaker 3: easily upwards of you know, ten twenty thirty forty dollars

527
00:22:28,560 --> 00:22:30,480
Speaker 3: a glass of wine, depending on which one you choose.

528
00:22:30,880 --> 00:22:33,600
Speaker 1: And I think it comes for me down to quality

529
00:22:33,680 --> 00:22:35,600
Speaker 1: because when you said all three or four drinks a week,

530
00:22:35,680 --> 00:22:37,960
Speaker 1: I think, oh, I have that, probably not so often

531
00:22:38,080 --> 00:22:40,000
Speaker 1: unless I was actually going out and having a night

532
00:22:40,000 --> 00:22:43,440
Speaker 1: out with my girlfriends. But I think it comes down

533
00:22:43,440 --> 00:22:45,200
Speaker 1: to me for quality, because if I'm at a drinks

534
00:22:45,240 --> 00:22:47,720
Speaker 1: event and it's not good quality wine or it's not

535
00:22:47,760 --> 00:22:50,560
Speaker 1: good quality champagne, I won't have it. I don't waste

536
00:22:50,600 --> 00:22:52,960
Speaker 1: my calories and alcohol that doesn't taste great. So I

537
00:22:53,000 --> 00:22:54,560
Speaker 1: think that's the other thing to keep in your mind

538
00:22:54,640 --> 00:22:56,800
Speaker 1: party season wise, when you go to sort of drinks

539
00:22:56,800 --> 00:22:58,679
Speaker 1: events where you know the catering is a bit on

540
00:22:58,760 --> 00:23:01,360
Speaker 1: the dodge side, you know, swat for a sparkling water

541
00:23:01,480 --> 00:23:02,760
Speaker 1: because you want to save it. If you're going to

542
00:23:02,800 --> 00:23:05,160
Speaker 1: have a gorgeous glass of champagne or a nice spirit

543
00:23:05,200 --> 00:23:08,520
Speaker 1: that you make at home or margarita's with your friends, amazing,

544
00:23:08,600 --> 00:23:10,760
Speaker 1: But again, try not to waste it on poor quality wine.

545
00:23:10,800 --> 00:23:13,080
Speaker 1: And there's certainly plenty of that around com party season.

546
00:23:13,400 --> 00:23:14,800
Speaker 1: So yeah, I think that's a good way of looking

547
00:23:14,840 --> 00:23:17,840
Speaker 1: at it, to quality over quantity. All right, Leanne, Well,

548
00:23:17,880 --> 00:23:19,760
Speaker 1: to wrap us up, I had a good question coming

549
00:23:19,760 --> 00:23:21,880
Speaker 1: through on our Instagram, which I love. We do read

550
00:23:21,920 --> 00:23:24,200
Speaker 1: through all of the questions that come through and often

551
00:23:24,240 --> 00:23:26,400
Speaker 1: grab one, so feel free to keep sending them. And

552
00:23:26,480 --> 00:23:29,159
Speaker 1: if we don't reply, it's not because we don't aren't grateful.

553
00:23:29,160 --> 00:23:30,639
Speaker 1: We just get quite a few, but I saw this

554
00:23:30,680 --> 00:23:32,840
Speaker 1: one today and I thought it might resonate. It was

555
00:23:32,920 --> 00:23:34,960
Speaker 1: if I'm trying to keep my carbs low at dinner

556
00:23:35,160 --> 00:23:38,040
Speaker 1: to support fat loss and wait control, how do I

557
00:23:38,080 --> 00:23:40,960
Speaker 1: create a satisfying meal? And I thought that is really

558
00:23:40,960 --> 00:23:43,399
Speaker 1: interesting because that's actually for me. Leanne got a lot

559
00:23:43,440 --> 00:23:45,239
Speaker 1: to do with the psychology of what a meal is

560
00:23:45,760 --> 00:23:48,800
Speaker 1: because for me, obviously working in this field over many years,

561
00:23:48,800 --> 00:23:51,800
Speaker 1: for me, dinner is light of programmed to be like

562
00:23:51,880 --> 00:23:54,160
Speaker 1: protein and vegetables. I certainly don't look at my plate

563
00:23:54,160 --> 00:23:56,560
Speaker 1: and think, oh, there's no potato, it's not dinner. I

564
00:23:56,600 --> 00:24:00,560
Speaker 1: think that you know, dinner is salad, fish, veget you know,

565
00:24:00,600 --> 00:24:03,159
Speaker 1: that light kind of meal. Whereas I do know that

566
00:24:03,400 --> 00:24:05,960
Speaker 1: many of us are programmed to sort of see our

567
00:24:06,000 --> 00:24:09,480
Speaker 1: plate to have a piece of protein veggies and then

568
00:24:09,520 --> 00:24:10,560
Speaker 1: the potato.

569
00:24:10,359 --> 00:24:11,919
Speaker 2: Or pasta or rice in the corner.

570
00:24:12,680 --> 00:24:15,880
Speaker 1: So what I would say is that lower carb meals

571
00:24:15,920 --> 00:24:19,200
Speaker 1: for me, it's about making them taste nice. Because if

572
00:24:19,240 --> 00:24:23,160
Speaker 1: you create like a piece of boiled chicken, some pumpkin

573
00:24:23,680 --> 00:24:26,359
Speaker 1: and some green beans on the plate, let's be honest,

574
00:24:26,400 --> 00:24:29,239
Speaker 1: it's pretty dull. But if you roast that pumpkin, an

575
00:24:29,240 --> 00:24:31,040
Speaker 1: extra version olive oil and drisle it with a little

576
00:24:31,080 --> 00:24:33,520
Speaker 1: bit of feta, or do the green beans, is there

577
00:24:33,600 --> 00:24:36,840
Speaker 1: some slivered almonds or garlic in the pan, or marinate

578
00:24:36,880 --> 00:24:39,640
Speaker 1: your chicken breasth Suddenly you transform that meal from boring

579
00:24:39,680 --> 00:24:42,120
Speaker 1: and plain to a delicious taste sensation. So I think

580
00:24:42,119 --> 00:24:43,800
Speaker 1: a lot of the issue with lower carb meals as

581
00:24:43,800 --> 00:24:45,879
Speaker 1: sometimes we don't make them taste great, and it can

582
00:24:45,920 --> 00:24:48,120
Speaker 1: be as simple as adding one flavor, some ingredient, even

583
00:24:48,160 --> 00:24:51,000
Speaker 1: to a salad like we described adding the roasted broad

584
00:24:51,040 --> 00:24:53,000
Speaker 1: beans to a mix salad, or the Danish fetter to

585
00:24:53,000 --> 00:24:56,000
Speaker 1: give it flavor, or crumbing your piece of chicken or

586
00:24:56,040 --> 00:24:57,639
Speaker 1: fish so you get a little bit of carb, but

587
00:24:57,680 --> 00:24:59,720
Speaker 1: it's not the heavier carb. So that's the first thing

588
00:24:59,760 --> 00:25:02,600
Speaker 1: I think. If your lower car meals are boring, we've

589
00:25:02,640 --> 00:25:03,960
Speaker 1: just got to spice them up a bit and make

590
00:25:04,000 --> 00:25:06,520
Speaker 1: them a bit tasty. But the other thing is really

591
00:25:06,600 --> 00:25:09,159
Speaker 1: questioning what your belief of a meal is, because that

592
00:25:09,200 --> 00:25:11,359
Speaker 1: will be programmed. You would have been taught that in

593
00:25:11,400 --> 00:25:14,280
Speaker 1: your culture or growing up what was a meal on

594
00:25:14,320 --> 00:25:16,720
Speaker 1: your plate, Whereas what we're doing is simply evolving that

595
00:25:16,880 --> 00:25:19,800
Speaker 1: to align with modern life and your nutritional needs. Which

596
00:25:19,880 --> 00:25:22,680
Speaker 1: changes we generally get older, and so whilst you may

597
00:25:22,760 --> 00:25:25,760
Speaker 1: have needed or are the calories of a pasta or

598
00:25:25,880 --> 00:25:28,199
Speaker 1: rice based meal when you're younger, if you're in your

599
00:25:28,200 --> 00:25:30,440
Speaker 1: forties fifties, you probably just don't need as many calories.

600
00:25:30,440 --> 00:25:32,720
Speaker 1: So it's shifting our perception of what a balanced meal

601
00:25:32,880 --> 00:25:36,040
Speaker 1: is as well as making a lighter meal taste good.

602
00:25:36,080 --> 00:25:39,000
Speaker 1: And to me, that's a two pronged answer that if

603
00:25:39,040 --> 00:25:40,639
Speaker 1: your low car meals are a bit boring and you

604
00:25:40,680 --> 00:25:42,640
Speaker 1: probably need to flavor them up a little bit more

605
00:25:42,960 --> 00:25:45,160
Speaker 1: and create something that you too look forward to having

606
00:25:45,240 --> 00:25:47,720
Speaker 1: rather than feeling like it's a restrictive, boring meal.

607
00:25:48,720 --> 00:25:51,080
Speaker 3: And for me, I think it's more about volume meeting

608
00:25:51,119 --> 00:25:54,280
Speaker 3: because I know or even just understanding and lighter meal

609
00:25:54,280 --> 00:25:56,480
Speaker 3: doesn't mean no card like it certainly can of that's

610
00:25:56,520 --> 00:25:58,840
Speaker 3: your goal, but it just for most of us means

611
00:25:58,840 --> 00:26:01,920
Speaker 3: a reduction in carp hydrates. Right, So instead of having

612
00:26:02,000 --> 00:26:03,919
Speaker 3: if you would normally have two cups of pasta with

613
00:26:03,960 --> 00:26:05,960
Speaker 3: your dinner, why don't you have them and have one

614
00:26:06,000 --> 00:26:07,919
Speaker 3: cup and have a little bit of sort of like

615
00:26:08,040 --> 00:26:10,639
Speaker 3: zucchini noodles spiral through that if it's a bolonaise or

616
00:26:10,640 --> 00:26:12,439
Speaker 3: something like that or if you're having, you know, normally

617
00:26:12,440 --> 00:26:14,480
Speaker 3: a cup of rice, have half a cup and bulk

618
00:26:14,520 --> 00:26:16,520
Speaker 3: it up with a cup of cauliflower rice. Like, to me,

619
00:26:16,720 --> 00:26:19,040
Speaker 3: when I think light meals, I still like a really

620
00:26:19,560 --> 00:26:22,080
Speaker 3: volume dense dinner. So I still like a full plate

621
00:26:22,119 --> 00:26:23,879
Speaker 3: at dinner time. If I was to sit down and have,

622
00:26:24,000 --> 00:26:25,480
Speaker 3: as you said, like a little bit of chicken, a

623
00:26:25,480 --> 00:26:27,359
Speaker 3: couple of green beans, and a small piece of pumpkin,

624
00:26:27,920 --> 00:26:30,000
Speaker 3: my mind would be like, what.

625
00:26:29,920 --> 00:26:30,480
Speaker 2: The heck is this?

626
00:26:30,680 --> 00:26:32,440
Speaker 3: Because I'm like, I'm still hungry to looking at it.

627
00:26:32,560 --> 00:26:34,680
Speaker 3: And so for me, it's all about that volume based eating.

628
00:26:34,760 --> 00:26:37,040
Speaker 3: So if you don't have and let's be honest, ninety

629
00:26:37,080 --> 00:26:39,600
Speaker 3: five percent of Australians do not eat the required amount

630
00:26:39,640 --> 00:26:41,880
Speaker 3: of vegetables each day. So if you don't have enough

631
00:26:41,920 --> 00:26:43,800
Speaker 3: vegetables on your plate, you're never going to have that

632
00:26:43,920 --> 00:26:47,359
Speaker 3: volume dense meal that can be supportive of fat loss,

633
00:26:47,400 --> 00:26:49,000
Speaker 3: even if you've got a little bit of carb on there.

634
00:26:49,000 --> 00:26:50,639
Speaker 3: If you don't, you're really going to work on how

635
00:26:50,680 --> 00:26:52,960
Speaker 3: to how do you increase the volume of the meals.

636
00:26:53,040 --> 00:26:55,159
Speaker 3: You can use things like zucqino noodles. You can use

637
00:26:55,240 --> 00:26:57,920
Speaker 3: things like cauliflower rice. You can use some of those slenderer,

638
00:26:58,160 --> 00:27:00,720
Speaker 3: you know, noodle options as well. There's a lot of

639
00:27:00,720 --> 00:27:03,439
Speaker 3: options that you can use to add volume to the

640
00:27:03,440 --> 00:27:06,359
Speaker 3: meal that are quite low calorie. But also, as I said,

641
00:27:06,359 --> 00:27:09,040
Speaker 3: don't forget that low carb doesn't mean no carb. So

642
00:27:09,080 --> 00:27:11,639
Speaker 3: I love using those little baked potatoes because the research

643
00:27:11,680 --> 00:27:15,000
Speaker 3: has actually shown us that potatoes are one of the

644
00:27:15,080 --> 00:27:18,000
Speaker 3: top foods that aid satiety in a meal. So it

645
00:27:18,080 --> 00:27:21,120
Speaker 3: really helps to keep us full and satisfied. So I'm

646
00:27:21,119 --> 00:27:22,800
Speaker 3: not talking that we have to eat a kilo of

647
00:27:22,880 --> 00:27:25,520
Speaker 3: roast potatoes, and I'm certainly not saying do you know

648
00:27:25,640 --> 00:27:28,199
Speaker 3: deep fried chips or anything like that, But you know,

649
00:27:28,240 --> 00:27:30,840
Speaker 3: a jacket potato, even just a small one, And there's

650
00:27:30,840 --> 00:27:33,080
Speaker 3: some brands out there like this spud Lights for about

651
00:27:33,080 --> 00:27:35,720
Speaker 3: twenty five percent reduced carbs compared to a normal potato.

652
00:27:35,880 --> 00:27:37,439
Speaker 3: I use them quite regularly for a lot of my

653
00:27:37,560 --> 00:27:40,000
Speaker 3: you know, insulin resistant or diabetic clients. They're quite good

654
00:27:40,160 --> 00:27:42,399
Speaker 3: even a small potato. Asussy said, if you duice a

655
00:27:42,400 --> 00:27:44,200
Speaker 3: little bit of extra version olive oil, some herbs and

656
00:27:44,240 --> 00:27:47,119
Speaker 3: bacon in the ovens, it's nice and crispy, alongside maybe

657
00:27:47,160 --> 00:27:49,440
Speaker 3: some pumpkin and some mushrooms and a bit of broccolini,

658
00:27:49,520 --> 00:27:51,960
Speaker 3: like again adding some volume to that plate. That can

659
00:27:52,040 --> 00:27:54,560
Speaker 3: be a really nourishing and satisfying meal by just having

660
00:27:54,600 --> 00:27:57,240
Speaker 3: a little bit of carbohydrate in the meal and also

661
00:27:57,320 --> 00:28:00,280
Speaker 3: just being aware of what carbohydrates are. Like one of

662
00:28:00,359 --> 00:28:02,639
Speaker 3: my favorite salad mixes, and we went through some bag

663
00:28:02,680 --> 00:28:05,159
Speaker 3: salad mixes on a couple of episodes ago, Susie, but

664
00:28:05,160 --> 00:28:07,120
Speaker 3: one of my favorite ones is the Asian salad mix

665
00:28:07,160 --> 00:28:09,399
Speaker 3: that calls them always do. And somebody messaged me the

666
00:28:09,440 --> 00:28:11,240
Speaker 3: other day because I had some salmon and just the

667
00:28:11,240 --> 00:28:12,840
Speaker 3: Asian salad and they said, oh, do you not have

668
00:28:12,880 --> 00:28:14,720
Speaker 3: carbs with that? And I said, oh, there's carbs in

669
00:28:14,760 --> 00:28:17,120
Speaker 3: that meal. The meal itself in the salad mix has

670
00:28:17,160 --> 00:28:20,320
Speaker 3: corn corners of carbohydrate. It has krispy noodles on top,

671
00:28:20,480 --> 00:28:22,479
Speaker 3: and the dressing itself has a bit of sugar thrilled

672
00:28:22,480 --> 00:28:23,879
Speaker 3: as well. If you actually look on the back of

673
00:28:23,880 --> 00:28:26,320
Speaker 3: that packet, it says the salad serves four. David and

674
00:28:26,359 --> 00:28:28,040
Speaker 3: I split it so we get two servings out of it,

675
00:28:28,080 --> 00:28:29,919
Speaker 3: so I have a double portion. If you look on

676
00:28:29,960 --> 00:28:32,040
Speaker 3: the back of it, it's about thirty something grams of

677
00:28:32,040 --> 00:28:35,040
Speaker 3: carbohydrate for that double portion. So in that bag of

678
00:28:35,080 --> 00:28:37,800
Speaker 3: salad is the equivalent of about two slices of bread

679
00:28:37,880 --> 00:28:40,840
Speaker 3: thirty grams of carbohydrate, so it's actually got an adequate

680
00:28:40,880 --> 00:28:43,520
Speaker 3: amount of carbohydrate in there. So again, just reading your

681
00:28:43,600 --> 00:28:46,920
Speaker 3: labels of being aware of what you're having, because people think, oh,

682
00:28:47,000 --> 00:28:49,480
Speaker 3: she's just having a salad with salmon. I'm still hungry,

683
00:28:49,680 --> 00:28:51,479
Speaker 3: but I know that in my brain knows that I've

684
00:28:51,480 --> 00:28:54,320
Speaker 3: actually got enough energy and carbohydrate in that meal. Do

685
00:28:54,360 --> 00:28:56,200
Speaker 3: I sometimes put a couple of air fry chips on

686
00:28:56,240 --> 00:28:59,280
Speaker 3: the side, Absolutely? Do Sometimes I have it without them. Absolutely,

687
00:28:59,400 --> 00:29:01,720
Speaker 3: It's really depending on what else I've had throughout the day.

688
00:29:01,760 --> 00:29:04,920
Speaker 3: But I really think that knowledge is power and understanding

689
00:29:05,040 --> 00:29:07,760
Speaker 3: what a carbohydrate is and how to kind of adapt

690
00:29:07,800 --> 00:29:09,720
Speaker 3: that to your meal and adapt that to your goal

691
00:29:09,960 --> 00:29:13,720
Speaker 3: can be a really smart way to achieve the results

692
00:29:13,760 --> 00:29:14,840
Speaker 3: that you want long term.

693
00:29:15,000 --> 00:29:17,640
Speaker 1: That's so true about those salad bags. And they're definitely

694
00:29:17,640 --> 00:29:21,720
Speaker 1: only two serfs, I agree, definitely not for all. Right, Well,

695
00:29:21,880 --> 00:29:24,240
Speaker 1: that brings us to the end of another nutrition Catch

696
00:29:24,280 --> 00:29:28,520
Speaker 1: episode for this Sunday. We have recently had our two

697
00:29:28,600 --> 00:29:33,640
Speaker 1: live events on the Psychology of Eating and Hack Your Hormones,

698
00:29:33,880 --> 00:29:36,480
Speaker 1: and that will very soon be available on our website,

699
00:29:36,480 --> 00:29:38,719
Speaker 1: the nutritioncouch dot com, so go there to check out

700
00:29:38,760 --> 00:29:41,000
Speaker 1: all our great products, and we look forward to seeing

701
00:29:41,080 --> 00:29:45,320
Speaker 1: you on Wednesday for our midweek motivational episode episode Get

702
00:29:45,400 --> 00:29:46,280
Speaker 1: You Guys next week