1
00:00:00,800 --> 00:00:04,560
Speaker 1: Well, this is our final episode of The Nutrition Couch

2
00:00:04,760 --> 00:00:08,720
Speaker 1: for twenty twenty three, and we thought perhaps just to

3
00:00:08,760 --> 00:00:11,440
Speaker 1: mix it up a little bit, we might take some

4
00:00:11,560 --> 00:00:15,360
Speaker 1: of your questions because literally every week we have many

5
00:00:15,400 --> 00:00:17,400
Speaker 1: many questions come through that we don't always get you

6
00:00:17,440 --> 00:00:21,119
Speaker 1: on the podcast. So today for our final episode, is

7
00:00:21,200 --> 00:00:23,760
Speaker 1: all about you and your questions as we wrap up

8
00:00:23,840 --> 00:00:27,240
Speaker 1: a very big year. Hi, I'm Susie Burrow and Emily

9
00:00:27,360 --> 00:00:30,200
Speaker 1: and Wad and each week we bring you The Nutrition Couch,

10
00:00:30,360 --> 00:00:32,480
Speaker 1: the bi weekly podcast that keeps you up to date

11
00:00:32,840 --> 00:00:35,120
Speaker 1: on everything you need to know in the world of nutrition.

12
00:00:36,000 --> 00:00:39,840
Speaker 1: So Leanne, it's been a big year. We have been

13
00:00:39,880 --> 00:00:43,240
Speaker 1: working on a number of projects for both the podcast

14
00:00:43,800 --> 00:00:48,080
Speaker 1: and for expanding I guess some of the work we

15
00:00:48,200 --> 00:00:51,440
Speaker 1: do in writing and presenting, and we're planning some events

16
00:00:51,440 --> 00:00:53,840
Speaker 1: for early twenty twenty four. We'll be off to share

17
00:00:53,840 --> 00:00:56,560
Speaker 1: with you in the new year. And we've been writing

18
00:00:56,560 --> 00:00:58,760
Speaker 1: a lot because we've perhaps have a little book coming

19
00:00:58,800 --> 00:01:02,120
Speaker 1: out again later in four so we thought it was

20
00:01:02,120 --> 00:01:03,840
Speaker 1: a nice opportunity to have just a little bit of

21
00:01:04,080 --> 00:01:06,440
Speaker 1: a chat. I think we also wanted to say a

22
00:01:06,520 --> 00:01:10,039
Speaker 1: very big thank you to our very loyal audience, to

23
00:01:10,319 --> 00:01:14,440
Speaker 1: have an opportunity and work to affect people's lives so

24
00:01:14,520 --> 00:01:19,120
Speaker 1: positively is very I guess moving, you know, it certainly

25
00:01:19,160 --> 00:01:21,600
Speaker 1: has a lot of meaning. And we get so many

26
00:01:21,640 --> 00:01:24,560
Speaker 1: case studies of clients who are not even clients but

27
00:01:24,680 --> 00:01:27,720
Speaker 1: listeners who have taken advice that we have shared over

28
00:01:27,800 --> 00:01:30,040
Speaker 1: the last two and a half for almost three years

29
00:01:30,520 --> 00:01:33,080
Speaker 1: and literally change their lives. You know, I hear twenty

30
00:01:33,200 --> 00:01:35,520
Speaker 1: thirty fifty kilo weight losses just off the back of

31
00:01:35,520 --> 00:01:38,960
Speaker 1: the podcast, and that is really powerful stuff. So we

32
00:01:39,160 --> 00:01:41,680
Speaker 1: just want to thank you because your incredibly loyal audience.

33
00:01:41,800 --> 00:01:44,360
Speaker 1: You know, you follow everything we do whenever we produce products.

34
00:01:44,400 --> 00:01:47,240
Speaker 1: You're very supportive of that, and you know, we really

35
00:01:47,280 --> 00:01:49,120
Speaker 1: love what we do. We love engaging with you guys.

36
00:01:49,160 --> 00:01:52,040
Speaker 1: We learn so much from you and we feel that

37
00:01:52,040 --> 00:01:55,280
Speaker 1: that informs our practice. And yeah, it's just that time

38
00:01:55,280 --> 00:01:56,840
Speaker 1: of the year where we sort of reflecting and think

39
00:01:56,840 --> 00:01:59,640
Speaker 1: we've done really some hard work. But we're also very

40
00:01:59,680 --> 00:02:01,640
Speaker 1: great to our audience and we don't want to ever

41
00:02:01,680 --> 00:02:03,640
Speaker 1: take that for granted. So it was a big also

42
00:02:03,720 --> 00:02:04,840
Speaker 1: thank you, wasn't it.

43
00:02:04,960 --> 00:02:08,000
Speaker 2: Absolutely And we love but also not love whenever we

44
00:02:08,040 --> 00:02:10,040
Speaker 2: shout out some products on the podcast. They sent tend

45
00:02:10,040 --> 00:02:12,040
Speaker 2: to sell out on the supermarkets. Whenever Susan and I

46
00:02:12,080 --> 00:02:13,839
Speaker 2: go to buy them, they're all sold out. But thank

47
00:02:13,880 --> 00:02:15,240
Speaker 2: you for your support.

48
00:02:14,840 --> 00:02:16,480
Speaker 1: Guy, which is the case with my DIP the other

49
00:02:16,560 --> 00:02:18,200
Speaker 1: day in Coles. I was like, I've got to be right.

50
00:02:18,480 --> 00:02:20,600
Speaker 2: I've got so many dms about people saying that it's

51
00:02:20,600 --> 00:02:22,079
Speaker 2: sold out, and I was like, I blame Susie for

52
00:02:22,120 --> 00:02:22,920
Speaker 2: telling people about it.

53
00:02:23,320 --> 00:02:25,200
Speaker 1: Yeah, so go to Audi and get their one dollar

54
00:02:25,240 --> 00:02:28,320
Speaker 1: fifty version cheaper. But yeah, so I think we also

55
00:02:28,360 --> 00:02:30,440
Speaker 1: should have a big shout out to the team who

56
00:02:30,480 --> 00:02:33,480
Speaker 1: helps us as well, because there are people behind the scenes.

57
00:02:33,520 --> 00:02:36,680
Speaker 1: Of course, Leann's husband, David does all of our shit,

58
00:02:38,400 --> 00:02:40,400
Speaker 1: I can say it, so he's sort of the third

59
00:02:40,520 --> 00:02:42,840
Speaker 1: member of the podcast who cleans up all of our mistakes.

60
00:02:42,880 --> 00:02:45,200
Speaker 1: And he's our tech guy, all our tech and all

61
00:02:45,200 --> 00:02:48,040
Speaker 1: our legal anything we need. So we love him and

62
00:02:48,080 --> 00:02:51,120
Speaker 1: we'll definitely get him some Christmas presents. We should shout

63
00:02:51,120 --> 00:02:53,440
Speaker 1: out to Bronti, who is nutritionist who works with me,

64
00:02:53,560 --> 00:02:56,600
Speaker 1: who does all about social media, any of our ebooks

65
00:02:56,600 --> 00:02:59,919
Speaker 1: she puts together. She works really hard. We're always amazing headline.

66
00:03:00,080 --> 00:03:02,239
Speaker 1: We're asking her to do things at ridiculous hours, So

67
00:03:02,280 --> 00:03:04,400
Speaker 1: a big thank you to Brontie. We should also think

68
00:03:04,480 --> 00:03:06,840
Speaker 1: Dan who does all our photography work and for our

69
00:03:06,880 --> 00:03:09,240
Speaker 1: upcoming book. He's also a legend. He helps me with

70
00:03:09,240 --> 00:03:12,480
Speaker 1: my website as well, so he's another legend. And who

71
00:03:12,560 --> 00:03:15,160
Speaker 1: else to podcast our podcast?

72
00:03:15,440 --> 00:03:17,240
Speaker 2: He's all over. We sent him episodes at the last

73
00:03:17,240 --> 00:03:19,400
Speaker 2: minut because SUSI we always laying fat and forget to

74
00:03:19,440 --> 00:03:21,880
Speaker 2: record and we're always late, and he covers our butts

75
00:03:22,080 --> 00:03:24,920
Speaker 2: pretty much every time. And also my sister Nicky as

76
00:03:24,960 --> 00:03:26,040
Speaker 2: well does who does.

77
00:03:25,880 --> 00:03:28,240
Speaker 1: All our proofreading all our stuff is great. There's always

78
00:03:28,280 --> 00:03:30,080
Speaker 1: lots of various so yeah, there are a big team

79
00:03:30,160 --> 00:03:32,000
Speaker 1: in growing who really help us, and we wanted to

80
00:03:32,000 --> 00:03:34,000
Speaker 1: say big thank you to them as well, because yeah,

81
00:03:34,080 --> 00:03:35,640
Speaker 1: it takes a lot of people to bring all this

82
00:03:35,680 --> 00:03:38,680
Speaker 1: stuff together for you guys. But that's enough emotional stuff

83
00:03:38,680 --> 00:03:40,880
Speaker 1: obviously had and I aren't overly emotional, but we're going

84
00:03:40,920 --> 00:03:42,440
Speaker 1: to answer your questions. So I had a lot come

85
00:03:42,480 --> 00:03:44,080
Speaker 1: through this time. I just popped it up on Instagram

86
00:03:44,120 --> 00:03:47,400
Speaker 1: the other day, so we're gonna churn through them before

87
00:03:47,400 --> 00:03:48,920
Speaker 1: we wrap it up, and we'll be back in that

88
00:03:49,000 --> 00:03:52,480
Speaker 1: first week of January. The first Sunday with a bumper episode.

89
00:03:52,480 --> 00:03:55,000
Speaker 1: I've already got the lineup, so let's just take turns.

90
00:03:55,080 --> 00:03:58,160
Speaker 1: I'm going to send one to you first. Yann, is

91
00:03:58,280 --> 00:04:01,360
Speaker 1: lunch meat like chicken and turkey unhealthy?

92
00:04:02,280 --> 00:04:03,720
Speaker 2: Well, it's a good eat to start us off. I'll

93
00:04:03,720 --> 00:04:06,320
Speaker 2: definitely say things like ham are something that you should

94
00:04:06,320 --> 00:04:08,560
Speaker 2: be limiting in your diet because of the research around

95
00:04:08,600 --> 00:04:11,360
Speaker 2: the processed types of red meat and increasing the risk

96
00:04:11,440 --> 00:04:13,440
Speaker 2: of certain types of cancers. But when it comes to

97
00:04:13,520 --> 00:04:15,560
Speaker 2: chicken and turkey, it depends on the type. Like if

98
00:04:15,600 --> 00:04:18,039
Speaker 2: I go into my deli it say, my local supermarket,

99
00:04:18,360 --> 00:04:20,880
Speaker 2: I can get that really good quality, Like it's literally

100
00:04:20,880 --> 00:04:23,080
Speaker 2: the roast chicken then pulled like off a barbecue chick,

101
00:04:23,400 --> 00:04:25,599
Speaker 2: or they call it roast chicken, but you can clearly

102
00:04:25,640 --> 00:04:28,360
Speaker 2: see it's a very processed type of chicken. So I

103
00:04:28,400 --> 00:04:31,320
Speaker 2: think when it's not clearly chicken and turkey, it's more

104
00:04:31,360 --> 00:04:33,960
Speaker 2: of that overly processed stuff I think we should be

105
00:04:34,000 --> 00:04:36,640
Speaker 2: minimizing in our diet because it is a more processed

106
00:04:36,640 --> 00:04:39,359
Speaker 2: type of protein. There's added salt into it as well,

107
00:04:39,480 --> 00:04:42,039
Speaker 2: and there's sometimes a few other kind of added nutrients

108
00:04:42,080 --> 00:04:43,760
Speaker 2: in there as well. So I don't love it. I

109
00:04:43,800 --> 00:04:46,000
Speaker 2: think it's a quick and easy option, but I would

110
00:04:46,000 --> 00:04:48,920
Speaker 2: say kind of be limiting that way possible, and if

111
00:04:48,920 --> 00:04:51,520
Speaker 2: you can, you know, batch cook some chicken breast itself

112
00:04:51,560 --> 00:04:54,080
Speaker 2: or some turkey breast itself on the weekend and then

113
00:04:54,160 --> 00:04:57,000
Speaker 2: kind of freeze it into you know, small amounts or

114
00:04:57,040 --> 00:04:59,360
Speaker 2: you know, separate portions of that way you can use

115
00:04:59,400 --> 00:05:02,000
Speaker 2: that during the week. I always think fresh is best,

116
00:05:02,000 --> 00:05:03,839
Speaker 2: and when it comes to things like lunch meats and

117
00:05:03,880 --> 00:05:07,360
Speaker 2: deli meats, there is a more processed element to it

118
00:05:07,560 --> 00:05:09,480
Speaker 2: than if you were to cook your own from scratch

119
00:05:09,560 --> 00:05:11,320
Speaker 2: in terms of just like a chicken breast fill it.

120
00:05:11,440 --> 00:05:14,000
Speaker 2: So it's not certainly a lot better than other things

121
00:05:14,040 --> 00:05:16,480
Speaker 2: like you know, stopping past KFC for lunch, for example,

122
00:05:16,680 --> 00:05:18,480
Speaker 2: But I don't think we want too much of that

123
00:05:18,560 --> 00:05:21,200
Speaker 2: in our diets, particularly for small children, because the sodium

124
00:05:21,200 --> 00:05:23,320
Speaker 2: content can be quite high. What are your thoughts.

125
00:05:23,760 --> 00:05:25,640
Speaker 1: I think that we have to acknowledge that there is

126
00:05:25,680 --> 00:05:29,440
Speaker 1: an association between meats that contain nitrate, which is any

127
00:05:29,520 --> 00:05:33,560
Speaker 1: cured and processed meat, so that things like tritzso precudo salami,

128
00:05:34,360 --> 00:05:37,159
Speaker 1: and this growing range of kids snack food which we

129
00:05:37,200 --> 00:05:39,039
Speaker 1: are also going to cover in the New Year, which

130
00:05:39,080 --> 00:05:41,440
Speaker 1: is full of processed meat, Like what about all these

131
00:05:41,440 --> 00:05:45,880
Speaker 1: Twigi sticks and like process meat and crackers marketed to

132
00:05:45,960 --> 00:05:48,960
Speaker 1: kids the Going gangluses in the supermarket, So you know,

133
00:05:49,040 --> 00:05:52,080
Speaker 1: they are associated with damage to the digestive track, which

134
00:05:52,080 --> 00:05:54,680
Speaker 1: is associated with an increased risk of gut cancer. So

135
00:05:54,760 --> 00:05:57,240
Speaker 1: I think at most you wouldn't want to include process

136
00:05:57,360 --> 00:06:00,360
Speaker 1: meat of any form in your diet more than once

137
00:06:00,440 --> 00:06:02,520
Speaker 1: or twice a week, particularly if you've got a family

138
00:06:02,480 --> 00:06:06,000
Speaker 1: the history of Bower cancer. So I think, I you know,

139
00:06:06,040 --> 00:06:09,640
Speaker 1: and this just shows the difference between ideal and reality. Certainly,

140
00:06:09,680 --> 00:06:12,440
Speaker 1: I use ham on my kids sandwiches sometimes. Now they're

141
00:06:12,480 --> 00:06:13,760
Speaker 1: offered at the wament they haven't had it, but there

142
00:06:13,800 --> 00:06:16,080
Speaker 1: was a period I was putting it on. But you know,

143
00:06:16,080 --> 00:06:18,480
Speaker 1: we have to acknowledge the research that, particularly for those

144
00:06:18,520 --> 00:06:20,360
Speaker 1: with a family history of bowercans, you do need to

145
00:06:20,360 --> 00:06:22,279
Speaker 1: be careful. And that's a good reminder coming into the

146
00:06:22,279 --> 00:06:24,799
Speaker 1: festive season. Just go easy on things like the salami.

147
00:06:25,240 --> 00:06:27,719
Speaker 1: It really is not great for us. And fresh like

148
00:06:27,760 --> 00:06:31,320
Speaker 1: you describe roasted meat, seafood, etc. I'm much much better,

149
00:06:31,360 --> 00:06:33,440
Speaker 1: and we are going to cover that as a podcast

150
00:06:33,480 --> 00:06:35,479
Speaker 1: because I have a real concern with you know, snack

151
00:06:35,520 --> 00:06:38,680
Speaker 1: packs of chicken crimpies which have added MSG and then

152
00:06:38,720 --> 00:06:40,520
Speaker 1: some processed meat to go along with it. How that

153
00:06:40,600 --> 00:06:43,360
Speaker 1: has slipped into supermarkets without anyone kicking up a farce,

154
00:06:43,440 --> 00:06:45,360
Speaker 1: I'm not quite sure, but that's certainly not what I'd

155
00:06:45,400 --> 00:06:47,200
Speaker 1: be putting in my kids launch boxes as a snack.

156
00:06:48,279 --> 00:06:50,720
Speaker 1: All right. The best way to control weight if you're

157
00:06:50,720 --> 00:06:53,520
Speaker 1: having surgery and can't exercise, and certainly I've had clients

158
00:06:53,560 --> 00:06:55,680
Speaker 1: this year with that who have had ankle reconstructions and

159
00:06:55,720 --> 00:06:58,320
Speaker 1: they can't move. Now it's a bit of a conundrum

160
00:06:58,320 --> 00:06:59,799
Speaker 1: in isn't it land, because you don't want to staff

161
00:07:00,160 --> 00:07:02,640
Speaker 1: when they're healing. You know, surgery is still significant. They

162
00:07:02,720 --> 00:07:05,440
Speaker 1: still need certain amounts of protein. So some guidelines that

163
00:07:05,480 --> 00:07:09,120
Speaker 1: I give are clients in that support is drop the stacks,

164
00:07:09,400 --> 00:07:11,640
Speaker 1: you know, stick to meals and perhaps just make them

165
00:07:11,640 --> 00:07:13,960
Speaker 1: a lot smaller so you're not moving. You are losing

166
00:07:14,000 --> 00:07:16,120
Speaker 1: probably a few hundred calories of movement. But you want

167
00:07:16,120 --> 00:07:17,960
Speaker 1: to tick the box on protein. So I might say

168
00:07:17,960 --> 00:07:20,080
Speaker 1: to my clients, instead of having two eggs and two

169
00:07:20,120 --> 00:07:21,960
Speaker 1: toes for breakfast, still have two eggs, which just have

170
00:07:22,000 --> 00:07:24,040
Speaker 1: one toes, So just drop the color hydrate down a

171
00:07:24,080 --> 00:07:29,320
Speaker 1: little bit. I also encourage them to have one, so

172
00:07:29,320 --> 00:07:30,840
Speaker 1: they might have a soup and a piece of chicken breast,

173
00:07:30,840 --> 00:07:33,040
Speaker 1: so they're still getting a lot of low calorie bulk

174
00:07:33,440 --> 00:07:35,760
Speaker 1: and the protein, but getting rid of all the little extras.

175
00:07:35,880 --> 00:07:38,360
Speaker 1: So I think there's also a psychological component that you're

176
00:07:38,400 --> 00:07:40,000
Speaker 1: lying in a bed, you're going out of your mind,

177
00:07:40,040 --> 00:07:41,760
Speaker 1: so you might need a little chocolate to get you through.

178
00:07:41,840 --> 00:07:43,600
Speaker 1: But I think in general, if you cut the snacks

179
00:07:43,600 --> 00:07:46,520
Speaker 1: out and just concentrate on very fresh, whole food, it

180
00:07:46,560 --> 00:07:48,760
Speaker 1: will naturally drop the calories and you certainly won't need

181
00:07:48,800 --> 00:07:51,240
Speaker 1: to snack. So put your meal times back. You might

182
00:07:51,240 --> 00:07:53,920
Speaker 1: not need breakfast to eight or nine, then lunch at one,

183
00:07:54,040 --> 00:07:55,600
Speaker 1: so you shorten the day. You're not having something to

184
00:07:55,640 --> 00:07:57,200
Speaker 1: eat at six, and then trying to fill all those

185
00:07:57,240 --> 00:07:58,640
Speaker 1: hours is another trick as well.

186
00:07:59,280 --> 00:08:01,080
Speaker 2: I was going to say same thing, just in terms

187
00:08:01,120 --> 00:08:03,000
Speaker 2: of reducing the snacks, Like for a lot of people

188
00:08:03,240 --> 00:08:05,520
Speaker 2: we add the snacks on when the exercise goes up

189
00:08:05,600 --> 00:08:07,480
Speaker 2: or where we are moving a lot more if you're

190
00:08:07,640 --> 00:08:10,600
Speaker 2: not only not exercising, but you're also not really walking,

191
00:08:10,640 --> 00:08:12,360
Speaker 2: like if you're lying in a better a couch for

192
00:08:12,440 --> 00:08:15,760
Speaker 2: six weeks trying to recover, you actually need significantly less

193
00:08:15,840 --> 00:08:18,360
Speaker 2: than if you are exercising, plus doing that day to

194
00:08:18,440 --> 00:08:20,760
Speaker 2: day kind of general movement that you're doing as well.

195
00:08:20,880 --> 00:08:23,360
Speaker 2: So I think for most people who are basically not moving,

196
00:08:23,360 --> 00:08:25,520
Speaker 2: sitting on a couch or lying in a bed recovering,

197
00:08:25,800 --> 00:08:29,720
Speaker 2: basically three solid, you know, well balanced meals each day

198
00:08:29,760 --> 00:08:32,320
Speaker 2: should be enough on most days, and just really listen

199
00:08:32,320 --> 00:08:34,840
Speaker 2: to your hunger. Like Susie said, there's absolutely what I

200
00:08:34,880 --> 00:08:37,240
Speaker 2: call a head component to it. Most of us are lying,

201
00:08:37,280 --> 00:08:39,560
Speaker 2: they're feeling sorry for ourselves, thinking we deserve a treat

202
00:08:39,559 --> 00:08:42,480
Speaker 2: because we're recovering and wanting to eat and snack and

203
00:08:42,559 --> 00:08:44,360
Speaker 2: have extra chocolates and that sort of thing. And that's

204
00:08:44,400 --> 00:08:46,439
Speaker 2: all well and good. But the more that you have,

205
00:08:46,600 --> 00:08:48,400
Speaker 2: the more your weight will go up. And that's the

206
00:08:48,400 --> 00:08:50,520
Speaker 2: hardest thing we see with clients Susie that say, you know,

207
00:08:50,720 --> 00:08:53,160
Speaker 2: I rolled my ankle and I couldn't exercise for eight weeks,

208
00:08:53,160 --> 00:08:55,160
Speaker 2: and my weight, you know, I went up five ten kilos,

209
00:08:55,240 --> 00:08:58,000
Speaker 2: or I had a knee reconstruction, and my weight went

210
00:08:58,080 --> 00:09:00,400
Speaker 2: up because I kept eating the same amount. If you're

211
00:09:00,440 --> 00:09:03,880
Speaker 2: doing less activity or less exercise, less movement, you certainly

212
00:09:03,920 --> 00:09:06,559
Speaker 2: need to eat less because your body doesn't actually require

213
00:09:06,960 --> 00:09:09,360
Speaker 2: the additional fuel because you're moving left. So the best

214
00:09:09,360 --> 00:09:11,240
Speaker 2: way to control your weight is just to reduce the

215
00:09:11,280 --> 00:09:14,320
Speaker 2: snacks or remove them entirely if you really, you know,

216
00:09:14,440 --> 00:09:16,360
Speaker 2: lying in a bed and you're really not doing much

217
00:09:16,400 --> 00:09:17,520
Speaker 2: movement at all.

218
00:09:17,640 --> 00:09:21,600
Speaker 1: Alrightly, And what's your favorite new product of twenty twenty three, Well, you.

219
00:09:21,640 --> 00:09:25,440
Speaker 2: Know mine already. It's the Coal's Mini minsticks. Boody obsessed

220
00:09:25,480 --> 00:09:28,600
Speaker 2: with them. They're so good that all the perform soups,

221
00:09:28,640 --> 00:09:30,719
Speaker 2: which should developed by a sports digition. I will say

222
00:09:30,720 --> 00:09:33,280
Speaker 2: I've eaten a lot of those performed soups this year

223
00:09:33,520 --> 00:09:35,720
Speaker 2: because they're good protein, good five but there's a good

224
00:09:35,720 --> 00:09:38,000
Speaker 2: amount of veggie. There's some legoons in them. Like through

225
00:09:38,000 --> 00:09:40,120
Speaker 2: that postpartum period when I had Tilly, like that was

226
00:09:40,160 --> 00:09:42,560
Speaker 2: through winter, I would eat I reckon four or five

227
00:09:42,559 --> 00:09:44,440
Speaker 2: of them a week, no joke. We just didn't have

228
00:09:44,480 --> 00:09:46,760
Speaker 2: time to meal prep two little kids under two. I

229
00:09:46,800 --> 00:09:48,640
Speaker 2: was back into full time work at you know, four

230
00:09:48,720 --> 00:09:50,880
Speaker 2: or five weeks, like it was. It was a crazy time.

231
00:09:50,920 --> 00:09:52,439
Speaker 2: I look back, I'm like, how was that only four

232
00:09:52,480 --> 00:09:54,720
Speaker 2: months ago? How did I do that? But I relied

233
00:09:54,720 --> 00:09:58,120
Speaker 2: heavily on coals perform soups and coals minip midsticks.

234
00:09:59,000 --> 00:10:01,960
Speaker 1: Well that's production because they sort of had not enough

235
00:10:01,960 --> 00:10:04,360
Speaker 1: for ages and then they've got them back in there.

236
00:10:04,400 --> 00:10:05,920
Speaker 1: I noticed the other day they have put the price

237
00:10:06,000 --> 00:10:08,160
Speaker 1: up as well. I noticed another dollar. Thanks for that.

238
00:10:08,600 --> 00:10:10,840
Speaker 1: But last year they had like coal's. We talked about

239
00:10:10,920 --> 00:10:13,040
Speaker 1: Christmas foods a couple of weeks ago. I've been looking

240
00:10:13,080 --> 00:10:14,440
Speaker 1: for them because I'm waiting for them to come back,

241
00:10:14,480 --> 00:10:16,320
Speaker 1: but I don't think they are. There was like mini

242
00:10:16,360 --> 00:10:18,800
Speaker 1: ice creams of like a Santa and like a penguin.

243
00:10:18,920 --> 00:10:21,640
Speaker 1: That was so I know, and they were last year

244
00:10:21,640 --> 00:10:23,320
Speaker 1: and they haven't brought them back. A bit sad about

245
00:10:23,320 --> 00:10:25,400
Speaker 1: that because they were quite locale too, and they had

246
00:10:25,400 --> 00:10:28,400
Speaker 1: that Bubbalo Bill consistency of that ice cream. Because ice

247
00:10:28,400 --> 00:10:31,000
Speaker 1: creams are either made like a like an icy ice

248
00:10:31,080 --> 00:10:33,800
Speaker 1: block like a paddle pop, or a creamy one like

249
00:10:33,840 --> 00:10:36,520
Speaker 1: a Bubblo Bill, and they were the creamy type.

250
00:10:36,200 --> 00:10:37,080
Speaker 2: Which is the best type.

251
00:10:37,160 --> 00:10:39,480
Speaker 1: So I was a bit sad about that. Yeah, my

252
00:10:39,679 --> 00:10:43,760
Speaker 1: favorite product is the Yumi's Mediterranean Vegetable Dip. I just

253
00:10:43,800 --> 00:10:46,079
Speaker 1: can't get enough of that, and I love us snack

254
00:10:46,120 --> 00:10:50,000
Speaker 1: plate and dips are so difficult because really like playing

255
00:10:50,040 --> 00:10:52,719
Speaker 1: beech with at tazeki is just not the same. But

256
00:10:53,040 --> 00:10:55,120
Speaker 1: at this I've been just eating bucketloads of it. I

257
00:10:55,200 --> 00:10:58,040
Speaker 1: love it. So that's my favorite product. I think I

258
00:10:58,160 --> 00:11:00,120
Speaker 1: haven't thought too deeply, but that's on my mind at

259
00:11:00,160 --> 00:11:03,439
Speaker 1: the moment. So that's a good one, all right. So

260
00:11:03,559 --> 00:11:06,240
Speaker 1: what's next? Oh? What inspired us to be a dietitian?

261
00:11:06,280 --> 00:11:08,280
Speaker 1: I actually don't know this. I know my answer, but

262
00:11:08,360 --> 00:11:10,360
Speaker 1: I don't know yours. Why did you become a dietician?

263
00:11:10,400 --> 00:11:12,360
Speaker 1: Because it was your mother? It was a sophie.

264
00:11:12,840 --> 00:11:14,959
Speaker 2: Yeah, it was always healthy. She was always into nutrition

265
00:11:15,040 --> 00:11:16,599
Speaker 2: and cooking. But for me, it was always something to

266
00:11:16,679 --> 00:11:19,480
Speaker 2: do with health and helping people, like my three picks.

267
00:11:19,640 --> 00:11:21,800
Speaker 2: You know, all through high school, I either wanted to

268
00:11:21,840 --> 00:11:24,520
Speaker 2: be a doctor, a physio, or a dietitian. And I

269
00:11:24,679 --> 00:11:27,160
Speaker 2: landed with dietetics because I did my work experience. You

270
00:11:27,200 --> 00:11:28,800
Speaker 2: know in year eleven year, go away for a week

271
00:11:28,840 --> 00:11:30,559
Speaker 2: and you go to you know a place and you

272
00:11:30,640 --> 00:11:32,439
Speaker 2: do work experience. I did it with a physio and

273
00:11:32,800 --> 00:11:35,240
Speaker 2: my hands were just destroyed in my back, like leaning

274
00:11:35,280 --> 00:11:37,480
Speaker 2: over a bed all day, like just massaging people. I

275
00:11:37,520 --> 00:11:38,839
Speaker 2: was like I can't do this. I was like, nah,

276
00:11:38,840 --> 00:11:41,079
Speaker 2: I can't, can't do physio, and then medicine. I was like,

277
00:11:41,160 --> 00:11:43,199
Speaker 2: oh I didn't. I didn't quite get the marks like

278
00:11:43,240 --> 00:11:45,040
Speaker 2: I think pretty much you needed like the op one,

279
00:11:45,040 --> 00:11:47,200
Speaker 2: and I didn't quite get that, so I always had

280
00:11:47,240 --> 00:11:49,319
Speaker 2: to do it further additional study, and I was like, no,

281
00:11:49,440 --> 00:11:51,040
Speaker 2: I just want to go do something straight away. So

282
00:11:51,200 --> 00:11:53,560
Speaker 2: dietetics it was. And I've always loved food, always wanted

283
00:11:53,600 --> 00:11:55,800
Speaker 2: to help people, so it was an easy kind of

284
00:11:55,840 --> 00:11:58,840
Speaker 2: an easy pathway for me. Anyway, what about you, Well, I've.

285
00:11:58,760 --> 00:12:00,880
Speaker 1: Never seen your touch David and him a massage, so

286
00:12:01,080 --> 00:12:03,520
Speaker 1: I can't be very hands on with the feet anyway.

287
00:12:04,360 --> 00:12:05,240
Speaker 2: I don't do feat well.

288
00:12:06,640 --> 00:12:09,400
Speaker 1: I because I wanted to be a sports dititian. I

289
00:12:09,520 --> 00:12:11,680
Speaker 1: like the rugby league. It was the Brisbane Broncos actually

290
00:12:12,200 --> 00:12:16,000
Speaker 1: they like Well, there was an article in I think

291
00:12:16,040 --> 00:12:19,480
Speaker 1: like New Idea when magazines were massive about Holly Frail,

292
00:12:19,720 --> 00:12:22,959
Speaker 1: who's still a dietitian. Now she was the Brisbane Broncos dietician.

293
00:12:23,000 --> 00:12:25,199
Speaker 1: I'm talking like this reveals how old I am. I'm

294
00:12:25,240 --> 00:12:29,440
Speaker 1: talking like nineteen was in year ten, must have been

295
00:12:29,480 --> 00:12:33,640
Speaker 1: like nineteen ninety three, And I just thought oh, how

296
00:12:33,760 --> 00:12:35,800
Speaker 1: fab Like what a great joe she was Hailey Lewis's

297
00:12:35,920 --> 00:12:38,120
Speaker 1: dietician two And I liked the swimming, and I thought,

298
00:12:38,720 --> 00:12:40,960
Speaker 1: can I say, Hailey Lewis's on Instagram? She looks amazing?

299
00:12:41,000 --> 00:12:44,120
Speaker 1: People amazing? And I thought, what a great job, Like

300
00:12:44,200 --> 00:12:45,800
Speaker 1: you got to talk to people a dakes, some very

301
00:12:45,880 --> 00:12:48,959
Speaker 1: nosy and everyone eats, and you could do this the athletes,

302
00:12:49,040 --> 00:12:51,400
Speaker 1: Like I just thought that was the best job. And

303
00:12:51,480 --> 00:12:53,600
Speaker 1: then I always wanted to do sports dutition and I did.

304
00:12:53,760 --> 00:12:56,040
Speaker 1: And yeah, the boys were great when I was younger,

305
00:12:56,160 --> 00:12:58,599
Speaker 1: but the novelty certainly wore off. And I sort of,

306
00:12:58,720 --> 00:13:01,040
Speaker 1: as I've evolved, become much more interested in women's health,

307
00:13:01,120 --> 00:13:04,080
Speaker 1: and I think going through those phases yourself. But yeah,

308
00:13:04,160 --> 00:13:05,839
Speaker 1: I always wanted to be a dietician from when I

309
00:13:05,880 --> 00:13:08,520
Speaker 1: was fifteen, never wavered, and now I should have been

310
00:13:08,640 --> 00:13:10,160
Speaker 1: I did well in economics, I should have done that.

311
00:13:10,160 --> 00:13:12,520
Speaker 1: I would have made heapes more money. But I always

312
00:13:12,600 --> 00:13:14,760
Speaker 1: wanted to be a dietician. So it's been in me

313
00:13:14,920 --> 00:13:17,040
Speaker 1: since I was fifteen, which is many years. I work

314
00:13:17,080 --> 00:13:20,520
Speaker 1: reveal how many, but a lot all rush. What's the

315
00:13:20,559 --> 00:13:22,760
Speaker 1: next one? We've got there? A bit more foody is

316
00:13:22,800 --> 00:13:25,200
Speaker 1: it okay to have hydrolyte every day to help with migraines?

317
00:13:25,200 --> 00:13:27,079
Speaker 1: And I had a question about this actually just today,

318
00:13:27,280 --> 00:13:28,800
Speaker 1: not even this one. So this is pertinent at this

319
00:13:28,800 --> 00:13:29,880
Speaker 1: time of year when it's very hot.

320
00:13:31,800 --> 00:13:34,480
Speaker 2: I mean, I'm not even going to answer that question

321
00:13:34,640 --> 00:13:36,120
Speaker 2: to start with, but I would say, why are you

322
00:13:36,240 --> 00:13:38,120
Speaker 2: having migraines every day? I think that you need to

323
00:13:38,160 --> 00:13:40,840
Speaker 2: go and get that investigated. Like having migraines every single

324
00:13:40,920 --> 00:13:43,440
Speaker 2: day isn't normal. So I would say go to a professional,

325
00:13:43,520 --> 00:13:46,240
Speaker 2: a doctor as a starting point, and had that investigated.

326
00:13:46,520 --> 00:13:49,200
Speaker 2: It could potentially be a food chemical reaction within your diet.

327
00:13:49,240 --> 00:13:51,320
Speaker 2: Some people are very sensitive to certain types of food

328
00:13:51,360 --> 00:13:55,040
Speaker 2: chemicals which can promote migraines. Might be perimenopause, a lot

329
00:13:55,160 --> 00:13:58,280
Speaker 2: of migraines, could be an underlying health condition, could be

330
00:13:58,360 --> 00:14:01,000
Speaker 2: excessive amounts of stress, Like there's got to be a

331
00:14:01,040 --> 00:14:03,240
Speaker 2: trigger for the migrams. You need to figure that out.

332
00:14:03,559 --> 00:14:05,400
Speaker 2: But I don't really see too much wrong with having

333
00:14:05,400 --> 00:14:08,160
Speaker 2: a hydrolt But it's really to support the electrolyte imbalance

334
00:14:08,280 --> 00:14:10,280
Speaker 2: is in you. And I don't really think migraines are

335
00:14:10,600 --> 00:14:12,839
Speaker 2: for the most part from an electrolyte and balance. Unless

336
00:14:12,840 --> 00:14:15,480
Speaker 2: you're like a roufo, you're in the hot sun constantly,

337
00:14:15,559 --> 00:14:17,920
Speaker 2: you're just sweating it out. I don't really think that

338
00:14:18,000 --> 00:14:20,120
Speaker 2: an electrolyte drink would be not that it's going to

339
00:14:20,200 --> 00:14:22,040
Speaker 2: do you any real harm, but I don't really think

340
00:14:22,120 --> 00:14:24,280
Speaker 2: it's a it's a solution. You kind of whacking a

341
00:14:24,320 --> 00:14:26,880
Speaker 2: band aid on something that really needs a proper investigation

342
00:14:26,960 --> 00:14:27,480
Speaker 2: as to why.

343
00:14:28,160 --> 00:14:30,600
Speaker 1: True. Absolutely, you know, we would certainly encourage someone to

344
00:14:30,640 --> 00:14:32,720
Speaker 1: get the medical aspects sorted. I think I didn't have

345
00:14:32,720 --> 00:14:36,200
Speaker 1: an issue with hydralte. Generally, it's pretty low load. I

346
00:14:36,280 --> 00:14:39,000
Speaker 1: think if you're someone who's a salty sweater, I'm living

347
00:14:39,040 --> 00:14:42,440
Speaker 1: in really hot conditions exercising, you know, don't have much sugar.

348
00:14:42,680 --> 00:14:44,480
Speaker 1: So I don't have a problem with it as a product.

349
00:14:45,200 --> 00:14:47,320
Speaker 1: But yeah, I definitely we certainly want you to make

350
00:14:47,320 --> 00:14:50,280
Speaker 1: sure the migraines are being managed properly. All Right, The

351
00:14:50,360 --> 00:14:53,440
Speaker 1: best way to make New Year's resolutions that stick?

352
00:14:53,760 --> 00:14:56,000
Speaker 2: This is a really good question. That's a great question.

353
00:14:56,280 --> 00:14:58,600
Speaker 2: I personally you need to coach, Like this year, I

354
00:14:58,680 --> 00:15:00,960
Speaker 2: had big goals my businesses. I'm about to launch a

355
00:15:01,000 --> 00:15:03,200
Speaker 2: business together Susie and I and I've got three others

356
00:15:03,200 --> 00:15:05,240
Speaker 2: so I have four businesses by twenty twenty four. I

357
00:15:05,320 --> 00:15:07,240
Speaker 2: have a coach. I think we all need a coach.

358
00:15:07,280 --> 00:15:09,040
Speaker 2: I think the best way to make a resolution stick

359
00:15:09,160 --> 00:15:11,840
Speaker 2: is to actually stay accountable and hire a coach, whether

360
00:15:11,880 --> 00:15:14,920
Speaker 2: that's a nutrition coach, your business coacher, a wellness coach,

361
00:15:15,000 --> 00:15:16,960
Speaker 2: whatever it might be. I really do think we're better

362
00:15:17,040 --> 00:15:19,600
Speaker 2: with accountability. And second to that, I think that your

363
00:15:19,640 --> 00:15:22,400
Speaker 2: goals actually need to be realistic. I mean realistically. If

364
00:15:22,400 --> 00:15:24,560
Speaker 2: your goal is to lose thirty kilos and you put

365
00:15:24,640 --> 00:15:27,680
Speaker 2: on thirty kilos, say over ten years, don't give yourself

366
00:15:27,760 --> 00:15:29,840
Speaker 2: eight weeks to get off thirty kilos because it's not

367
00:15:29,880 --> 00:15:32,320
Speaker 2: going to happen. So actually be realistic with the goals

368
00:15:32,360 --> 00:15:34,960
Speaker 2: that you're setting because if they're unrealistic, you're not actually

369
00:15:34,960 --> 00:15:36,880
Speaker 2: going to achieve them, which is going to drop your motivation.

370
00:15:36,960 --> 00:15:38,640
Speaker 2: You're going to fall off the wagon. So need to

371
00:15:38,640 --> 00:15:40,880
Speaker 2: be realistic, and you need to have some form of

372
00:15:40,920 --> 00:15:44,280
Speaker 2: accountability in order to make those goals stick, because, let's

373
00:15:44,320 --> 00:15:47,440
Speaker 2: be real, life is busy, it's challenging, there are crappy days,

374
00:15:47,480 --> 00:15:49,800
Speaker 2: there are good days. In order to get you on

375
00:15:49,920 --> 00:15:52,760
Speaker 2: track and keep you moving towards those goals, you often

376
00:15:52,880 --> 00:15:55,920
Speaker 2: need somebody who is outside of your immediate circle to

377
00:15:56,120 --> 00:15:57,720
Speaker 2: keep you accountable to those goals.

378
00:15:58,120 --> 00:16:01,200
Speaker 1: Yeah, there's nothing better than having that level of support.

379
00:16:01,320 --> 00:16:04,160
Speaker 1: One hundred percent. I couldn't agree more. I think at

380
00:16:04,200 --> 00:16:07,400
Speaker 1: a lower level, if you are self managing for whatever reason,

381
00:16:07,480 --> 00:16:09,920
Speaker 1: I think you've got to set goals that you actually like.

382
00:16:10,600 --> 00:16:12,240
Speaker 1: So one of the things I see all the time

383
00:16:12,440 --> 00:16:13,960
Speaker 1: is people going to the gym and they hate it,

384
00:16:14,160 --> 00:16:17,480
Speaker 1: or expecting themselves to eating certain foods they don't even like,

385
00:16:18,160 --> 00:16:20,200
Speaker 1: following meal plans that don't have any of their foods

386
00:16:20,240 --> 00:16:23,040
Speaker 1: that they enjoy. You have to create a lifestyle balance

387
00:16:23,080 --> 00:16:26,000
Speaker 1: of exercise, diet that you actually enjoy and then it

388
00:16:26,040 --> 00:16:28,760
Speaker 1: doesn't feel restrictive and it's sustainable. So I think really

389
00:16:28,840 --> 00:16:31,040
Speaker 1: question going into the new year, what you know you

390
00:16:31,120 --> 00:16:33,040
Speaker 1: need to move more, How are you going to do

391
00:16:33,080 --> 00:16:34,760
Speaker 1: it in a way that you enjoy? Is it making

392
00:16:34,800 --> 00:16:36,800
Speaker 1: a weekly walking date or a daily walking date with

393
00:16:36,880 --> 00:16:39,280
Speaker 1: a neighbor or a friend. Is it that you need

394
00:16:39,360 --> 00:16:40,920
Speaker 1: to pay for a personal trainer because you hate the

395
00:16:40,960 --> 00:16:42,800
Speaker 1: gym and you won't do it without like, be honest

396
00:16:42,840 --> 00:16:45,160
Speaker 1: with yourself and create a regime and a diet that

397
00:16:45,240 --> 00:16:49,040
Speaker 1: you actually like doing and then it's easy. It's when

398
00:16:49,080 --> 00:16:51,240
Speaker 1: we try and make ourselves do stuff we don't like

399
00:16:51,400 --> 00:16:53,520
Speaker 1: because there's a belief that that's how you should do it,

400
00:16:53,600 --> 00:16:58,200
Speaker 1: that it's never sustainable. Another one for you, my calorie

401
00:16:58,240 --> 00:17:01,040
Speaker 1: deficit queen, how do you include olive oil but keep

402
00:17:01,080 --> 00:17:02,520
Speaker 1: your calories in deficit?

403
00:17:03,600 --> 00:17:06,320
Speaker 2: Ooh, that one's tough. Yeah, I really think you have

404
00:17:06,400 --> 00:17:08,600
Speaker 2: to be smart with your fat choices, Like I think

405
00:17:08,640 --> 00:17:10,639
Speaker 2: it has to kind of be the only, if not

406
00:17:10,800 --> 00:17:12,720
Speaker 2: one of two fat choices in the meal. So if

407
00:17:12,760 --> 00:17:14,520
Speaker 2: you're going to have, you know, nuts and avocado and

408
00:17:14,640 --> 00:17:16,280
Speaker 2: olive oil in the meal, you're gonna have a really

409
00:17:16,320 --> 00:17:18,399
Speaker 2: hard time sticking to a deficit. You might need to

410
00:17:18,440 --> 00:17:20,920
Speaker 2: pull back slightly on the carbohydrate load in the meal

411
00:17:21,000 --> 00:17:22,800
Speaker 2: in order to have a bit more of a fat buffer.

412
00:17:23,440 --> 00:17:25,400
Speaker 2: But it's something that I would probably say for most

413
00:17:25,440 --> 00:17:27,200
Speaker 2: of my clients. I'm not using it in every single

414
00:17:27,240 --> 00:17:29,720
Speaker 2: recipe absolutely, because it is just really really tricky to

415
00:17:29,760 --> 00:17:32,359
Speaker 2: get in a deficit. It's much better to really focus

416
00:17:32,440 --> 00:17:35,400
Speaker 2: on having good quality anti inflammatory facts regularly. Once you're

417
00:17:35,440 --> 00:17:37,920
Speaker 2: back at maintenance calories. It is pretty tight for a

418
00:17:37,960 --> 00:17:39,720
Speaker 2: lot of people to do in a deficit. But you're

419
00:17:39,720 --> 00:17:41,200
Speaker 2: just gonna have to look at your balance of good

420
00:17:41,240 --> 00:17:43,080
Speaker 2: fats and bad fats. And to be honest, too many

421
00:17:43,119 --> 00:17:45,440
Speaker 2: of us in a deficit are letting the extra chocolates

422
00:17:45,440 --> 00:17:47,920
Speaker 2: and sol foods and you know, additional things slip in

423
00:17:48,200 --> 00:17:50,560
Speaker 2: which has got the opposite of those good quality anti

424
00:17:50,600 --> 00:17:52,720
Speaker 2: inflammatory facts. We need to just kind of try to

425
00:17:52,840 --> 00:17:55,480
Speaker 2: replace some of the extra snack foods with a little

426
00:17:55,480 --> 00:17:57,679
Speaker 2: bit of extra you know, olive oil in addressing your

427
00:17:57,960 --> 00:17:59,800
Speaker 2: to cook our protein and that sort of thing. But

428
00:18:00,000 --> 00:18:01,639
Speaker 2: it's a tough one. It can be done, but you

429
00:18:01,760 --> 00:18:03,760
Speaker 2: have to look at the overall quality of your diet

430
00:18:03,840 --> 00:18:06,119
Speaker 2: and I'd say it's probably really tricky to included in

431
00:18:06,200 --> 00:18:08,360
Speaker 2: every meal, but I would say at least a couple

432
00:18:08,400 --> 00:18:10,439
Speaker 2: of times a week. Make that your goal. When you're

433
00:18:10,480 --> 00:18:12,320
Speaker 2: in a calorie deficit, and when you're out of a deficit,

434
00:18:12,400 --> 00:18:14,840
Speaker 2: eating back at maintenance calories, I'd aim to include at

435
00:18:14,920 --> 00:18:16,960
Speaker 2: least a portion of it every day because we have

436
00:18:17,200 --> 00:18:19,640
Speaker 2: so much good quality research to show us how powerful

437
00:18:19,720 --> 00:18:22,399
Speaker 2: it is in terms of anti inflammatory you know, of

438
00:18:22,520 --> 00:18:23,400
Speaker 2: food in terms.

439
00:18:23,240 --> 00:18:26,159
Speaker 1: Of our diet. Yeah, it's interesting because I never have

440
00:18:26,320 --> 00:18:29,080
Speaker 1: trouble with clients having too much extravagionarly oil. But I

441
00:18:29,160 --> 00:18:32,040
Speaker 1: have way trouble with clients having too much mayonnaise, too

442
00:18:32,119 --> 00:18:35,000
Speaker 1: much butter on their toes too. So I think we

443
00:18:35,160 --> 00:18:38,480
Speaker 1: choose the fats we want and we forget. So I generally,

444
00:18:38,520 --> 00:18:40,720
Speaker 1: if the other fats are under control, I don't generally

445
00:18:40,840 --> 00:18:43,240
Speaker 1: count the oil in cooking if it's in a moderate amerk.

446
00:18:43,920 --> 00:18:46,119
Speaker 1: So like if I'm just doing, say something's a bit

447
00:18:46,160 --> 00:18:48,480
Speaker 1: of veggies in the pan. So say I'm doing veggies

448
00:18:48,480 --> 00:18:50,000
Speaker 1: for the whole family in the pan, and I pour

449
00:18:50,040 --> 00:18:52,400
Speaker 1: a bit of oil, I'm not looking at that. It's

450
00:18:52,440 --> 00:18:53,720
Speaker 1: not excessive. But I do think you have to be

451
00:18:53,800 --> 00:18:56,240
Speaker 1: careful with your poor because people will pour too much.

452
00:18:56,440 --> 00:18:58,960
Speaker 1: So if you do, you're in trouble. Yeah, so I

453
00:18:59,040 --> 00:19:00,920
Speaker 1: think you know, sort of once today within reason, but

454
00:19:01,040 --> 00:19:03,480
Speaker 1: certainly I'm not then drizzling it on my salad as well,

455
00:19:03,640 --> 00:19:07,200
Speaker 1: So I think, you know, just be mindful. In my experience,

456
00:19:07,280 --> 00:19:09,119
Speaker 1: it's the other fats that are much more of the

457
00:19:09,200 --> 00:19:11,840
Speaker 1: issue than the oil, and people then having avocado as well.

458
00:19:12,000 --> 00:19:14,080
Speaker 1: So I personally tend to just use oil as my

459
00:19:14,160 --> 00:19:17,399
Speaker 1: main fat. I don't tend to add anything else. But

460
00:19:17,560 --> 00:19:18,879
Speaker 1: if you add, you then you're gonna have to be

461
00:19:18,920 --> 00:19:23,080
Speaker 1: a bit more mindful of the portions. Okay, what's another

462
00:19:23,119 --> 00:19:25,920
Speaker 1: one we've got here? Oh, this is interesting, A chance

463
00:19:26,040 --> 00:19:28,760
Speaker 1: of capsicums, okay, because the fresh are so expensive, and

464
00:19:28,840 --> 00:19:32,199
Speaker 1: I don't disagree. So those capsicums, now, I bought four

465
00:19:32,280 --> 00:19:35,280
Speaker 1: in Coals, the five dollars ninety pack, and one was rotten,

466
00:19:35,359 --> 00:19:37,960
Speaker 1: which is just so upsetting because they are so expensive

467
00:19:38,119 --> 00:19:40,280
Speaker 1: now here in Sydney. At the moment, they're between six

468
00:19:40,320 --> 00:19:42,600
Speaker 1: and eight dollars a kilo. The red capsicums, which are

469
00:19:42,680 --> 00:19:46,000
Speaker 1: the sort of most powerful. Actually, then the orange capsicums

470
00:19:46,000 --> 00:19:48,680
Speaker 1: are the best in terms of antioxidants, particularly for the eye,

471
00:19:49,320 --> 00:19:51,159
Speaker 1: and then the red and the yellow are after that.

472
00:19:51,359 --> 00:19:54,840
Speaker 1: So you don't see orange very often. But I would

473
00:19:54,840 --> 00:19:57,000
Speaker 1: say even when I go to the markets, like because

474
00:19:57,040 --> 00:19:58,520
Speaker 1: I go to the markets when I can in Sydney,

475
00:19:58,640 --> 00:20:01,920
Speaker 1: even then, some the capskins are still five dollars a kilo,

476
00:20:02,080 --> 00:20:04,720
Speaker 1: So they're just one of those foods that just must

477
00:20:04,760 --> 00:20:07,040
Speaker 1: be short supplied. I think they're hard to keep fresh.

478
00:20:07,119 --> 00:20:09,640
Speaker 1: They go off quickly. But you know what, I've been

479
00:20:09,760 --> 00:20:12,239
Speaker 1: using the minis. Have you seen in coals they've got

480
00:20:12,240 --> 00:20:13,560
Speaker 1: the minis? Yeah, I love them.

481
00:20:13,560 --> 00:20:14,600
Speaker 2: They're good, and they're.

482
00:20:14,440 --> 00:20:16,600
Speaker 1: Actually much more cost effective and already have them too,

483
00:20:16,680 --> 00:20:18,960
Speaker 1: I think, and they look really pretty on platters, so

484
00:20:19,080 --> 00:20:21,040
Speaker 1: I use those. But in answer the question, yeah, got

485
00:20:21,119 --> 00:20:23,119
Speaker 1: jars of any kind of vegetables. They might have a

486
00:20:23,160 --> 00:20:24,920
Speaker 1: little bit of salt, but in general they're fine, so

487
00:20:25,080 --> 00:20:25,480
Speaker 1: go for it.

488
00:20:26,040 --> 00:20:27,840
Speaker 2: Tapscuins tend to be in quite a lot of oil

489
00:20:27,880 --> 00:20:29,639
Speaker 2: as well, so if you are watching the weight, I

490
00:20:29,800 --> 00:20:31,639
Speaker 2: just tend to kind of dry it off a ring

491
00:20:31,680 --> 00:20:32,600
Speaker 2: stuff a little bit as well.

492
00:20:32,760 --> 00:20:34,640
Speaker 1: And that's the same with olives too, like just strain.

493
00:20:34,680 --> 00:20:36,159
Speaker 1: You've got to get rid of that extra off.

494
00:20:36,359 --> 00:20:39,480
Speaker 2: Yeah, totally okay, Yeah, yeah, definitely from a budget perspective.

495
00:20:39,720 --> 00:20:42,600
Speaker 1: Yeah, a question about protein water, and I had a

496
00:20:42,720 --> 00:20:45,040
Speaker 1: question about this again. I think just today even a

497
00:20:45,119 --> 00:20:46,720
Speaker 1: client saying to me is that okay if she drinks

498
00:20:46,760 --> 00:20:47,720
Speaker 1: it in the hot weather.

499
00:20:48,200 --> 00:20:48,320
Speaker 2: Now.

500
00:20:48,440 --> 00:20:50,840
Speaker 1: Protein waters have got about thirty grams of protein per

501
00:20:51,280 --> 00:20:52,040
Speaker 1: how many meals? Is that?

502
00:20:52,119 --> 00:20:54,359
Speaker 2: Likeway?

503
00:20:54,520 --> 00:20:57,800
Speaker 1: So I have only really used them with bariatric patients

504
00:20:57,880 --> 00:21:00,239
Speaker 1: who were really struggling to get their protein intake up.

505
00:21:00,720 --> 00:21:03,800
Speaker 1: I would generally not prescribe them for anyone unless they

506
00:21:03,840 --> 00:21:07,040
Speaker 1: were insufficient in protein because they're I tea. What I

507
00:21:07,080 --> 00:21:09,880
Speaker 1: don't like, and you might disagree with me, a lot

508
00:21:09,960 --> 00:21:14,040
Speaker 1: of the functioning of the nutrients in protein, calcium, magnesium.

509
00:21:14,119 --> 00:21:16,720
Speaker 1: It's the synergistic effect of all those nutrients coming together

510
00:21:16,760 --> 00:21:20,200
Speaker 1: for absorption. So as soon as you're just isolated in water,

511
00:21:20,280 --> 00:21:23,639
Speaker 1: I worry about absorption levels. So it's not my go to.

512
00:21:24,200 --> 00:21:26,119
Speaker 1: I think if you were sort of had a limited

513
00:21:26,160 --> 00:21:28,800
Speaker 1: food choice, so say you're you can't get vegan protein

514
00:21:28,840 --> 00:21:30,960
Speaker 1: water anyway, But just say you were strict vegetarian, you

515
00:21:31,000 --> 00:21:32,439
Speaker 1: didn't have a lot of food choice and you needed

516
00:21:32,560 --> 00:21:35,399
Speaker 1: more protein. Sure, but it's certainly not something I generally

517
00:21:35,480 --> 00:21:36,440
Speaker 1: prescribe for clients.

518
00:21:36,560 --> 00:21:38,919
Speaker 2: No. One of the questions is protein water good if

519
00:21:38,920 --> 00:21:41,359
Speaker 2: you're a vegetarian? So I mean, I think yes, if

520
00:21:41,359 --> 00:21:44,280
Speaker 2: you're a limited vegetarian, right, if you don't like Tofuo tempe,

521
00:21:44,320 --> 00:21:45,560
Speaker 2: you're not a big bean person.

522
00:21:45,640 --> 00:21:46,480
Speaker 1: You don't need eggs.

523
00:21:46,720 --> 00:21:49,160
Speaker 2: Absolutely, you need to find your protein some way, so yes,

524
00:21:49,320 --> 00:21:52,960
Speaker 2: but look, have you tried them. I've tried the other brands,

525
00:21:53,000 --> 00:21:54,840
Speaker 2: and just you don't have to post about it. Just

526
00:21:54,920 --> 00:21:56,360
Speaker 2: tried it. I was like, God, I wouldn't post about

527
00:21:56,359 --> 00:21:57,960
Speaker 2: that even if you paid me, Like it's awful.

528
00:21:58,000 --> 00:21:59,640
Speaker 1: We're not getting a protein water endorsement.

529
00:22:01,080 --> 00:22:03,159
Speaker 2: Bolly Butcher that on for us. But they're so sweet.

530
00:22:03,280 --> 00:22:05,440
Speaker 2: But they are based on wpis so they're not a

531
00:22:05,480 --> 00:22:07,840
Speaker 2: lot of clients who my clients are dairy free, they say, oh,

532
00:22:07,880 --> 00:22:09,440
Speaker 2: can I have this to get my protein up? And

533
00:22:09,520 --> 00:22:11,000
Speaker 2: I say, well, if you want to have dairy shore

534
00:22:11,040 --> 00:22:13,680
Speaker 2: because it's actually based on dairy. So if you're vegan

535
00:22:13,720 --> 00:22:15,440
Speaker 2: on plant based, they're not going to be an option

536
00:22:15,520 --> 00:22:17,560
Speaker 2: for you because they are based on way based protein

537
00:22:17,960 --> 00:22:20,639
Speaker 2: isolate powder. But yeah, they can be an option, but

538
00:22:20,680 --> 00:22:23,040
Speaker 2: they're overly sweet, and I would say it's a last

539
00:22:23,080 --> 00:22:25,439
Speaker 2: resort kind of option. It's definitely not what we will consider.

540
00:22:26,080 --> 00:22:27,680
Speaker 2: I mean, it's not like it's a processed food, but

541
00:22:27,720 --> 00:22:29,719
Speaker 2: it's also not like a whole food either. You're far

542
00:22:29,800 --> 00:22:31,840
Speaker 2: better to get your protein if you're vegetarian, for some

543
00:22:31,920 --> 00:22:35,119
Speaker 2: good quality Greek yo get eggs tofu beans. But you know,

544
00:22:35,200 --> 00:22:37,520
Speaker 2: it can be used as a as an additional boost

545
00:22:37,600 --> 00:22:39,560
Speaker 2: if you need to. But I think for most of

546
00:22:39,640 --> 00:22:41,760
Speaker 2: us rather far too little protein or we're just having

547
00:22:41,840 --> 00:22:44,480
Speaker 2: far too much, Like it's protein, protein, protein everything. I

548
00:22:44,560 --> 00:22:46,760
Speaker 2: went to a conference last week Susie and we were

549
00:22:46,920 --> 00:22:48,679
Speaker 2: sitting there having morning tea and there was a coffee

550
00:22:48,720 --> 00:22:50,359
Speaker 2: card and they were all the pastries out, and this

551
00:22:50,520 --> 00:22:52,480
Speaker 2: lady on my table is saying, oh, no, I'm watching

552
00:22:52,520 --> 00:22:54,119
Speaker 2: my weight. I want to die. I can't have all that.

553
00:22:54,240 --> 00:22:55,640
Speaker 2: So I just went and got a coffee and came

554
00:22:55,680 --> 00:22:57,520
Speaker 2: back and I took my arms from my bag and

555
00:22:57,680 --> 00:22:59,120
Speaker 2: she did the same thing. She got a green tea,

556
00:22:59,200 --> 00:23:01,760
Speaker 2: came back and pulled out these protein chips from her

557
00:23:01,840 --> 00:23:05,680
Speaker 2: bag and I was like, oh, that's interesting. And she's like, oh, yeah,

558
00:23:05,680 --> 00:23:07,639
Speaker 2: I know the Pindus and started ranching on about how

559
00:23:08,000 --> 00:23:10,159
Speaker 2: Heal's coach had recommended them, and I just was like,

560
00:23:10,400 --> 00:23:12,560
Speaker 2: oh good God, Like they probably gost her eight dollars

561
00:23:12,600 --> 00:23:14,359
Speaker 2: a thing. But I just think in the day and

562
00:23:14,400 --> 00:23:16,920
Speaker 2: age we live in, protein can sometimes just be too much,

563
00:23:17,119 --> 00:23:19,160
Speaker 2: like protein chips, like just too much.

564
00:23:19,280 --> 00:23:19,680
Speaker 1: Honestly.

565
00:23:19,880 --> 00:23:22,240
Speaker 2: So if you need it, yes, but I think for

566
00:23:22,320 --> 00:23:24,680
Speaker 2: most of us we're trying to overdo the protein. It's

567
00:23:24,760 --> 00:23:25,840
Speaker 2: just not necessary for a.

568
00:23:25,880 --> 00:23:28,359
Speaker 1: Lot of us. There is a whole new range of

569
00:23:28,480 --> 00:23:32,800
Speaker 1: protein snack chips in the aisles at Bullies. I saw,

570
00:23:33,600 --> 00:23:35,399
Speaker 1: and we'll look at some of those in the new year,

571
00:23:35,440 --> 00:23:37,960
Speaker 1: because some of them had some quite serious additives to them,

572
00:23:38,080 --> 00:23:40,480
Speaker 1: So I was like, God, they're so misleading in terms

573
00:23:40,480 --> 00:23:43,240
Speaker 1: of the quality of the product. All Rightlyn, this is

574
00:23:43,280 --> 00:23:45,520
Speaker 1: another really good word. How do you beat and take

575
00:23:45,600 --> 00:23:47,680
Speaker 1: control of constant sugar cravings?

576
00:23:48,720 --> 00:23:51,000
Speaker 2: I think it really comes down to the balance of

577
00:23:51,080 --> 00:23:53,720
Speaker 2: your meal. If you're eating high cars, if you're eating

578
00:23:53,840 --> 00:23:55,760
Speaker 2: sweets all day long, if you're starting your day with

579
00:23:55,840 --> 00:23:57,600
Speaker 2: a really sweet breakfast. And this is where we're actually

580
00:23:57,600 --> 00:23:59,080
Speaker 2: going to talk about some research in this in the

581
00:23:59,119 --> 00:24:01,040
Speaker 2: New year, SUSI, I think it comes down to the

582
00:24:01,119 --> 00:24:03,240
Speaker 2: balance of your meal. If you're not eating enough protein,

583
00:24:03,320 --> 00:24:05,040
Speaker 2: and more is not better, but you need to be

584
00:24:05,119 --> 00:24:07,560
Speaker 2: getting for most people twenty to thirty grams per meal.

585
00:24:07,960 --> 00:24:10,159
Speaker 2: You need a good balance of protein, a good balance

586
00:24:10,240 --> 00:24:14,119
Speaker 2: of higher fiber carbohydrates. So you know, a roasted jacket potato,

587
00:24:14,240 --> 00:24:16,600
Speaker 2: or some brown rice or kinmera or you might do

588
00:24:16,960 --> 00:24:18,960
Speaker 2: you know, a couple slices of whole grain bread. You

589
00:24:19,040 --> 00:24:22,000
Speaker 2: want a good portion of higher fiber carbohydrate. You want

590
00:24:22,040 --> 00:24:25,240
Speaker 2: a good portion of healthy vats, whether that's avocado, olive oil,

591
00:24:25,320 --> 00:24:28,040
Speaker 2: awesome olives, maybe a bit of cheese or something as well.

592
00:24:28,240 --> 00:24:30,560
Speaker 2: And then of course we want two to three cups

593
00:24:30,640 --> 00:24:33,440
Speaker 2: per meal at lunch and then again at dinner of

594
00:24:33,560 --> 00:24:36,000
Speaker 2: vegetables and salad. And if you're not balancing your meals

595
00:24:36,040 --> 00:24:39,040
Speaker 2: at properly, absolutely you're going to have way more sugar

596
00:24:39,080 --> 00:24:41,640
Speaker 2: craves than you ideally should. And then the second part

597
00:24:41,680 --> 00:24:44,000
Speaker 2: of that ZUZI what I just call head hunger. Where

598
00:24:44,240 --> 00:24:46,399
Speaker 2: what are the sweet cravings? What are they being driven from?

599
00:24:46,560 --> 00:24:47,159
Speaker 1: Is it stress?

600
00:24:47,320 --> 00:24:49,719
Speaker 2: Is it you're wanting to reward yourself. Is it more

601
00:24:49,800 --> 00:24:52,680
Speaker 2: like habit based because after dinner every night you immediately

602
00:24:52,760 --> 00:24:54,639
Speaker 2: crave something sweet when you sit down in front of

603
00:24:54,680 --> 00:24:57,480
Speaker 2: the TV. Actually ask yourself, like, are the sweet cravings

604
00:24:57,480 --> 00:24:59,680
Speaker 2: at the same time each day? Is it triggered by

605
00:25:00,160 --> 00:25:02,600
Speaker 2: something in my environment like turning on the TV or

606
00:25:02,680 --> 00:25:05,520
Speaker 2: relaxing on the couch after work. Actually ask yourself some

607
00:25:05,720 --> 00:25:08,639
Speaker 2: questions around these sweet cravings, because if that's head based

608
00:25:08,720 --> 00:25:10,840
Speaker 2: hunger a lot of the time, if you're not balancing

609
00:25:10,880 --> 00:25:13,480
Speaker 2: your meals, it's driving those cravings. But then the head

610
00:25:13,520 --> 00:25:16,200
Speaker 2: hunger that I call it, the emotion behind it, is

611
00:25:16,280 --> 00:25:18,920
Speaker 2: then further driving it even stronger and making it really

612
00:25:19,000 --> 00:25:21,679
Speaker 2: really hard to resist. So actually ask yourself some questions

613
00:25:21,760 --> 00:25:24,920
Speaker 2: about that craving. Where are they coming from what's my environment,

614
00:25:25,080 --> 00:25:26,960
Speaker 2: like what's my day being? Like what are the things

615
00:25:27,080 --> 00:25:29,159
Speaker 2: or the thoughts that I'm telling myself And I might

616
00:25:29,240 --> 00:25:32,040
Speaker 2: give you a better indication of I guess what's making

617
00:25:32,119 --> 00:25:33,679
Speaker 2: these cravings harder to handle?

618
00:25:34,080 --> 00:25:35,479
Speaker 1: And I had a client message to me, I've got

619
00:25:35,560 --> 00:25:39,680
Speaker 1: terrible sugar cravings. I was like, eat something wholesome and nourishing.

620
00:25:39,800 --> 00:25:41,280
Speaker 1: Don't give in, because as soon as you give in,

621
00:25:41,280 --> 00:25:43,040
Speaker 1: it just drives it. It lights the brain up. So

622
00:25:43,080 --> 00:25:45,160
Speaker 1: you're right, it's getting the baseline diet sorted and making

623
00:25:45,160 --> 00:25:48,200
Speaker 1: sure this adequate carb, protein and bulk. But my rule

624
00:25:48,440 --> 00:25:51,080
Speaker 1: across the board for myself everyone, no sweet food in

625
00:25:51,119 --> 00:25:56,840
Speaker 1: the day for women in particular, hormonially driven programming, insulent issues,

626
00:25:56,920 --> 00:25:59,160
Speaker 1: whatever it is, as soon as you break the seal,

627
00:25:59,240 --> 00:26:01,080
Speaker 1: it's like when you got to the toilet after twenty

628
00:26:01,160 --> 00:26:04,240
Speaker 1: five beers. Like, as soon as you start the sweet food,

629
00:26:04,280 --> 00:26:07,159
Speaker 1: it will continue all day. So it's you know, if

630
00:26:07,200 --> 00:26:09,240
Speaker 1: you're someone who likes sweets and you know you have

631
00:26:09,320 --> 00:26:11,440
Speaker 1: something after dinner shore but you've got a hold tight

632
00:26:11,520 --> 00:26:14,120
Speaker 1: because I guarantee you if you crack open the pastry

633
00:26:14,119 --> 00:26:15,680
Speaker 1: in the morning or the chocolate in the afternoon, you

634
00:26:15,720 --> 00:26:17,720
Speaker 1: will just keep munching all day. So that is a

635
00:26:17,880 --> 00:26:20,480
Speaker 1: very strong rule that might take a couple of times

636
00:26:20,560 --> 00:26:22,399
Speaker 1: to break the habit. But you've got to get off

637
00:26:22,440 --> 00:26:24,160
Speaker 1: the sweet stuff because it just makes you want more

638
00:26:24,200 --> 00:26:28,359
Speaker 1: of it. And then our final question for the Helien,

639
00:26:29,240 --> 00:26:32,119
Speaker 1: is there anything that you wish you knew when you

640
00:26:32,200 --> 00:26:33,320
Speaker 1: were studying nutrition?

641
00:26:34,200 --> 00:26:37,359
Speaker 2: Honestly, no, Like I think the whole point about nutrition

642
00:26:37,560 --> 00:26:40,000
Speaker 2: science is that it constantly changes and evolved. So am

643
00:26:40,040 --> 00:26:43,480
Speaker 2: I a completely dietician to what I was eleven twelve

644
00:26:43,560 --> 00:26:46,240
Speaker 2: years ago when I graduated. Absolutely, because I know so

645
00:26:46,400 --> 00:26:49,520
Speaker 2: much more now. Some of it is experienced and others

646
00:26:49,760 --> 00:26:52,320
Speaker 2: is just you know, trialing things with clients, and others

647
00:26:52,440 --> 00:26:55,359
Speaker 2: is just because the nutrition science has actually changed in

648
00:26:55,440 --> 00:26:58,040
Speaker 2: the last ten years. So I don't think I wish

649
00:26:58,119 --> 00:27:00,840
Speaker 2: that there was anything new that I learned. Like I

650
00:27:00,880 --> 00:27:02,720
Speaker 2: think the things I know now how I help my

651
00:27:02,800 --> 00:27:05,680
Speaker 2: clients now, the science wasn't available back then, you know.

652
00:27:06,200 --> 00:27:08,800
Speaker 2: So I can't think of anything that comes to mind

653
00:27:08,840 --> 00:27:10,440
Speaker 2: that I wish that I knew when I was in

654
00:27:10,520 --> 00:27:11,520
Speaker 2: your graduate What about you?

655
00:27:12,080 --> 00:27:15,280
Speaker 1: Oh, I wish I knew to take good food photos early.

656
00:27:16,480 --> 00:27:18,480
Speaker 1: It was late to the party of that, But no,

657
00:27:18,640 --> 00:27:21,280
Speaker 1: not really, like I think in terms of career, because

658
00:27:21,280 --> 00:27:23,399
Speaker 1: I think this is coming from a student studying nutrition.

659
00:27:24,080 --> 00:27:26,040
Speaker 1: I think my advice as a career is to take

660
00:27:26,080 --> 00:27:30,720
Speaker 1: every opportunity really early, because I think sometimes we're programmed

661
00:27:30,760 --> 00:27:32,680
Speaker 1: to wait until you sort of finish a degree and

662
00:27:32,720 --> 00:27:34,959
Speaker 1: then start. But a lot of the opportunities I had

663
00:27:35,040 --> 00:27:36,760
Speaker 1: came because I did a lot of work experience when

664
00:27:36,760 --> 00:27:39,520
Speaker 1: I was studying. So if nutrition is your thing, you

665
00:27:39,600 --> 00:27:42,240
Speaker 1: want to start doing the stuff now, you know, volunteer

666
00:27:42,320 --> 00:27:44,639
Speaker 1: for work experience, look for opportunities like I worked at

667
00:27:44,680 --> 00:27:47,240
Speaker 1: Ant's Biscuits, but I was still a student. So I

668
00:27:47,359 --> 00:27:49,160
Speaker 1: think that you can see and we see this even

669
00:27:49,200 --> 00:27:51,479
Speaker 1: when we call for volunteers. You know, people who are

670
00:27:51,520 --> 00:27:53,280
Speaker 1: ready to get right in and get stuck into it,

671
00:27:53,359 --> 00:27:55,440
Speaker 1: even as students are the ones that go above and beyond.

672
00:27:55,840 --> 00:27:58,200
Speaker 1: So I think, just look for opportunities early, and you know,

673
00:27:58,359 --> 00:28:01,520
Speaker 1: get your social media going, and you know, get immersed

674
00:28:01,560 --> 00:28:03,680
Speaker 1: in the products at the supermarket, and you know, I

675
00:28:03,800 --> 00:28:08,280
Speaker 1: find that, you know, in general, people trying to cut corners.

676
00:28:08,400 --> 00:28:10,720
Speaker 1: So if you like to start writing now, like there's

677
00:28:10,720 --> 00:28:12,639
Speaker 1: nothing holding you back, particularly in this day and age,

678
00:28:12,680 --> 00:28:15,040
Speaker 1: you know, you can get stuff on YouTube, you can

679
00:28:15,080 --> 00:28:17,360
Speaker 1: write straight away, you can do recipes, So if that's

680
00:28:17,440 --> 00:28:20,960
Speaker 1: your interest and goal, don't wait to get started. And also,

681
00:28:21,040 --> 00:28:22,680
Speaker 1: I think in this day and age, it's about having

682
00:28:22,720 --> 00:28:25,480
Speaker 1: a niche as well. You know, like there's so many

683
00:28:25,560 --> 00:28:28,520
Speaker 1: dieticians nutrition us online. I just see, you know, hundreds

684
00:28:28,520 --> 00:28:31,280
Speaker 1: and hundreds of people selling the same message. Well, you've

685
00:28:31,280 --> 00:28:32,960
Speaker 1: got to differentiate. So you've really got to get a

686
00:28:33,040 --> 00:28:35,640
Speaker 1: niche and something that you communicate or talk about differently.

687
00:28:36,119 --> 00:28:38,360
Speaker 1: So I think you know, whatever that is, you want

688
00:28:38,400 --> 00:28:40,720
Speaker 1: to develop a different niche and model because there's a

689
00:28:40,760 --> 00:28:42,840
Speaker 1: million dieticians nutritions out there and you've got to be

690
00:28:42,880 --> 00:28:46,640
Speaker 1: differentiated in the market, all right. Lean Well, that brings

691
00:28:46,720 --> 00:28:48,920
Speaker 1: us to the end of our final episode for twenty

692
00:28:49,040 --> 00:28:51,480
Speaker 1: twenty three. We can't thank you enough for your support.

693
00:28:51,640 --> 00:28:53,720
Speaker 1: We hope you have a restual and relaxing holiday. We

694
00:28:53,760 --> 00:28:55,800
Speaker 1: hope that you prioritize your movement and don't let your

695
00:28:55,840 --> 00:28:58,800
Speaker 1: diet just go just give up on it, you know,

696
00:28:58,960 --> 00:29:01,800
Speaker 1: keep the consistency there. And it's a really nice chance

697
00:29:01,840 --> 00:29:04,320
Speaker 1: for all of us to reset and get on track

698
00:29:04,440 --> 00:29:07,120
Speaker 1: for a very healthy twenty twenty four and we will

699
00:29:07,160 --> 00:29:09,840
Speaker 1: be back in the first week of January to motivate

700
00:29:09,920 --> 00:29:11,840
Speaker 1: and excite you about a big new year. So Merry

701
00:29:11,920 --> 00:29:12,680
Speaker 1: Christmas and thank you.

702
00:29:13,400 --> 00:29:16,680
Speaker 2: We'll be back on January the seventh. Sunday, January the seventh,

703
00:29:16,720 --> 00:29:18,200
Speaker 2: so listen out for us and we can't thank you

704
00:29:18,360 --> 00:29:20,480
Speaker 2: enough for all of your love and support this year.

705
00:29:20,520 --> 00:29:22,920
Speaker 2: We couldn't have done it without you, guys. Continue listening,

706
00:29:23,040 --> 00:29:26,280
Speaker 2: continue sharing the podcast, and have a very RESTful and

707
00:29:26,640 --> 00:29:28,320
Speaker 2: enjoyable Christmas. A year