1 00:00:00,800 --> 00:00:04,560 Speaker 1: Well, this is our final episode of The Nutrition Couch 2 00:00:04,720 --> 00:00:08,680 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 00:00:15,360 --> 00:00:17,360 Speaker 1: many questions come through that we don't always get you 6 00:00:17,440 --> 00:00:21,079 Speaker 1: on the podcast. So today for our final episode, is 7 00:00:21,160 --> 00:00:23,760 Speaker 1: all about you and your questions as we wrap up 8 00:00:23,800 --> 00:00:27,280 Speaker 1: a very big year. Hi, I'm Susie Burrow and Onmily 9 00:00:27,320 --> 00:00:30,160 Speaker 1: and What 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 00:00:32,800 --> 00:00:35,159 Speaker 1: on everything you need to know in the world of nutrition. 12 00:00:35,960 --> 00:00:38,000 Speaker 2: So Leanne, it's been a big year. 13 00:00:38,600 --> 00:00:42,040 Speaker 1: We have been working on a number of projects for 14 00:00:42,200 --> 00:00:47,559 Speaker 1: both the podcast and for expanding I guess some of 15 00:00:47,600 --> 00:00:50,440 Speaker 1: the work we do in writing and presenting, and we're 16 00:00:50,479 --> 00:00:53,000 Speaker 1: planning some events for early twenty twenty four. 17 00:00:53,040 --> 00:00:55,080 Speaker 2: We'll be off to share with you in the new year. 18 00:00:55,680 --> 00:00:57,960 Speaker 1: And we've been writing a lot because we've perhaps had 19 00:00:58,000 --> 00:01:01,319 Speaker 1: a little book coming out again later in four so 20 00:01:01,560 --> 00:01:03,240 Speaker 1: we thought it was a nice opportunity to have just 21 00:01:03,280 --> 00:01:05,839 Speaker 1: a little bit of a chat. I think we also 22 00:01:05,880 --> 00:01:07,800 Speaker 1: wanted to say a very big thank you to our 23 00:01:07,959 --> 00:01:12,120 Speaker 1: very loyal audience, to have an opportunity and work to 24 00:01:13,240 --> 00:01:18,040 Speaker 1: affect people's lives so positively is very I guess moving, 25 00:01:18,319 --> 00:01:20,640 Speaker 1: you know, it certainly has a lot of meaning. And 26 00:01:20,720 --> 00:01:23,680 Speaker 1: we get so many case studies of clients who are 27 00:01:23,720 --> 00:01:26,280 Speaker 1: not even clients but listeners who have taken advice that 28 00:01:26,319 --> 00:01:28,920 Speaker 1: we have shared over the last two and a half 29 00:01:29,000 --> 00:01:32,200 Speaker 1: almost three years and literally changed their lives. You know, 30 00:01:32,400 --> 00:01:35,120 Speaker 1: I hear twenty thirty fifty kilo weight losses just off 31 00:01:35,160 --> 00:01:37,760 Speaker 1: the back of the podcast, and that is really powerful stuff. 32 00:01:37,840 --> 00:01:40,800 Speaker 1: So we just want to thank you because your incredibly 33 00:01:40,840 --> 00:01:43,520 Speaker 1: loyal audience. You know, you follow everything we do whenever 34 00:01:43,560 --> 00:01:46,840 Speaker 1: we produce products. You're very supportive of that, and you know, 35 00:01:46,880 --> 00:01:48,640 Speaker 1: we really love what we do. We love engaging with 36 00:01:48,680 --> 00:01:51,600 Speaker 1: you guys. We learn so much from you and we 37 00:01:51,640 --> 00:01:54,880 Speaker 1: feel that that informs our practice. And yeah, it's just 38 00:01:54,920 --> 00:01:56,520 Speaker 1: that time of the year where we sort of reflecting 39 00:01:56,560 --> 00:01:59,200 Speaker 1: and think we've done really some hard work. But we're 40 00:01:59,240 --> 00:02:01,440 Speaker 1: also very great to our audience and we don't want 41 00:02:01,440 --> 00:02:02,920 Speaker 1: to ever take that for granted. So it was a 42 00:02:02,920 --> 00:02:04,800 Speaker 1: big also thank you, wasn't it. 43 00:02:04,960 --> 00:02:08,000 Speaker 3: Absolutely? And we love but also not love whenever we 44 00:02:08,000 --> 00:02:10,040 Speaker 3: shout out some products on the podcast, they sent tend 45 00:02:10,040 --> 00:02:12,000 Speaker 3: to sell out on the supermarkets. Whenever Susie and I 46 00:02:12,040 --> 00:02:13,799 Speaker 3: go to buy them, they're all sold out. But thank 47 00:02:13,840 --> 00:02:15,160 Speaker 3: 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 00:02:16,520 --> 00:02:16,760 Speaker 1: day and. 50 00:02:16,760 --> 00:02:18,160 Speaker 2: Coles I was like, I'm got to be right. 51 00:02:18,440 --> 00:02:20,560 Speaker 3: I've got so many dms about people saying that it's 52 00:02:20,600 --> 00:02:22,080 Speaker 3: sold out, and I was like, I blame Susie for 53 00:02:22,080 --> 00:02:22,880 Speaker 3: telling people about it. 54 00:02:23,280 --> 00:02:25,200 Speaker 1: Yeah, so go to Audi and get the one dollar 55 00:02:25,240 --> 00:02:28,360 Speaker 1: fifty version cheaper. But yeah, So I think we also 56 00:02:28,360 --> 00:02:30,400 Speaker 1: should have a big shout out to the team who 57 00:02:30,480 --> 00:02:33,440 Speaker 1: helps us as well, because there are people behind the scenes. 58 00:02:33,480 --> 00:02:36,680 Speaker 1: Of course, Leann's husband David does all of our shit, 59 00:02:38,360 --> 00:02:40,360 Speaker 1: I can say it, so he's sort of the third 60 00:02:40,480 --> 00:02:42,880 Speaker 1: member of the podcast who cleans up all of our mistakes. 61 00:02:42,880 --> 00:02:45,160 Speaker 1: And he's our tech guy, all our tech and all 62 00:02:45,160 --> 00:02:48,040 Speaker 1: our legal anything we need. So we love him and 63 00:02:48,080 --> 00:02:51,080 Speaker 1: we'll definitely get him some Christmas presents. We should shout 64 00:02:51,080 --> 00:02:53,440 Speaker 1: out to Bronti, who is nutritionist who works with me, 65 00:02:53,520 --> 00:02:56,000 Speaker 1: who does all ab out social media, any of our 66 00:02:56,080 --> 00:02:59,080 Speaker 1: ebooks she puts together. She works really hard. We're always 67 00:02:59,160 --> 00:03:02,160 Speaker 1: amazing headline. We asking her to do things at ridiculous hours, 68 00:03:02,160 --> 00:03:04,200 Speaker 1: So a big thank you to Brontie. We should also 69 00:03:04,240 --> 00:03:06,640 Speaker 1: think Dan who does all our photography work and for 70 00:03:06,680 --> 00:03:09,080 Speaker 1: our upcoming book. He's also a legend. He helped me 71 00:03:09,120 --> 00:03:12,320 Speaker 1: with my website as well, so he's another legend. And 72 00:03:12,360 --> 00:03:15,880 Speaker 1: who else we to our podcast? Our podcast, he's all over. 73 00:03:15,960 --> 00:03:17,880 Speaker 3: We sent him episodes at the last minute because Susan 74 00:03:17,919 --> 00:03:19,799 Speaker 3: has we always laying fat and forget to record and 75 00:03:19,840 --> 00:03:22,560 Speaker 3: we're always late, and he covers our butts pretty much 76 00:03:22,600 --> 00:03:25,440 Speaker 3: every time. And also my sister Nicky as well does. 77 00:03:25,520 --> 00:03:27,720 Speaker 2: Who does all our proofreading all our stuff, which is great. 78 00:03:27,760 --> 00:03:29,600 Speaker 1: There's always lots of various so yeah, there are a 79 00:03:29,639 --> 00:03:31,640 Speaker 1: big team and growing who really help us, and we 80 00:03:31,680 --> 00:03:33,200 Speaker 1: wanted to say a big thank you to them as well, 81 00:03:33,240 --> 00:03:35,360 Speaker 1: because yeah, it takes a lot of people to bring 82 00:03:35,400 --> 00:03:36,960 Speaker 1: all this stuff together for you guys. 83 00:03:37,440 --> 00:03:38,720 Speaker 2: But that's enough emotional. 84 00:03:38,360 --> 00:03:40,760 Speaker 1: Stuff obviously had and I aren't overly emotional, but we're 85 00:03:40,760 --> 00:03:42,280 Speaker 1: going to answer your questions. So I had a lot 86 00:03:42,280 --> 00:03:43,640 Speaker 1: come through this time. I just popped it up on 87 00:03:43,680 --> 00:03:46,880 Speaker 1: Instagram the other day, so we're gonna churn through them 88 00:03:47,120 --> 00:03:48,760 Speaker 1: before we wrap it up and we'll be back in 89 00:03:48,800 --> 00:03:51,720 Speaker 1: that first week of January. The first Sunday with a 90 00:03:51,720 --> 00:03:54,320 Speaker 1: Bumper episode. I've already got the lineup, so let's just 91 00:03:54,360 --> 00:03:56,320 Speaker 1: take turns. I'm going to send one to you first. 92 00:03:57,280 --> 00:03:57,560 Speaker 2: Yann. 93 00:03:58,080 --> 00:04:01,320 Speaker 1: Is lunch meat like chicken and turkey unhealthy? 94 00:04:02,240 --> 00:04:03,680 Speaker 3: Well, it's a good ey to start us off. I'll 95 00:04:03,720 --> 00:04:06,280 Speaker 3: definitely say things like ham are something that you should 96 00:04:06,320 --> 00:04:08,520 Speaker 3: be limiting in your diet because of the research around 97 00:04:08,560 --> 00:04:11,360 Speaker 3: the processed types of red meat and increasing the risk 98 00:04:11,400 --> 00:04:13,360 Speaker 3: of certain types of cancers. But when it comes to 99 00:04:13,480 --> 00:04:15,560 Speaker 3: chicken and turkey, it depends on the type. Like if 100 00:04:15,560 --> 00:04:17,960 Speaker 3: I go into my deli it, say, my local supermarket, 101 00:04:18,320 --> 00:04:20,799 Speaker 3: I can get that really good quality, Like it's literally 102 00:04:20,839 --> 00:04:23,080 Speaker 3: the roast chicken then pulled like off a barbecue chicken, 103 00:04:23,360 --> 00:04:25,560 Speaker 3: or they call it roast chicken, but you can clearly 104 00:04:25,600 --> 00:04:28,320 Speaker 3: see it's a very processed type of chicken. So I 105 00:04:28,360 --> 00:04:31,320 Speaker 3: think when it's not clearly chicken and turkey, it's more 106 00:04:31,320 --> 00:04:33,880 Speaker 3: of that overly processed stuff I think we should be 107 00:04:33,960 --> 00:04:36,560 Speaker 3: minimizing in our diet because it is a more processed 108 00:04:36,640 --> 00:04:39,320 Speaker 3: type of protein. There's added salt into it as well, 109 00:04:39,480 --> 00:04:42,040 Speaker 3: and there's sometimes a few other kind of added nutrients 110 00:04:42,040 --> 00:04:43,760 Speaker 3: in there as well. So I don't love it. I 111 00:04:43,760 --> 00:04:45,920 Speaker 3: think it's a quick and easy option, but I would 112 00:04:45,960 --> 00:04:48,880 Speaker 3: say kind of be limiting that way possible, and if 113 00:04:48,920 --> 00:04:51,480 Speaker 3: you can, you know, batch cook some chicken breast itself 114 00:04:51,560 --> 00:04:54,080 Speaker 3: or some turkey breast itself on the weekend and then 115 00:04:54,160 --> 00:04:57,000 Speaker 3: kind of freeze it into you know, small amounts or 116 00:04:57,040 --> 00:04:59,360 Speaker 3: you know, separate portions of that way you can use 117 00:04:59,360 --> 00:05:02,000 Speaker 3: that during the wor week I always think fresh is best, 118 00:05:02,000 --> 00:05:03,839 Speaker 3: and when it comes to things like lunch meats and 119 00:05:03,880 --> 00:05:07,000 Speaker 3: deli meats, there is an over a more processed element 120 00:05:07,040 --> 00:05:08,840 Speaker 3: to it than if you were to cook your own 121 00:05:08,880 --> 00:05:11,279 Speaker 3: from scratch in terms of just like a chicken breast fillin. 122 00:05:11,400 --> 00:05:13,960 Speaker 3: So it's not certainly a lot better than other things 123 00:05:14,000 --> 00:05:16,440 Speaker 3: like you know, stopping past KFC for lunch, for example, 124 00:05:16,640 --> 00:05:18,480 Speaker 3: But I don't think we want too much of that 125 00:05:18,520 --> 00:05:21,159 Speaker 3: in our dietes, particularly for small children, because the sodium 126 00:05:21,160 --> 00:05:23,280 Speaker 3: content can be quite high. What are your thoughts. 127 00:05:23,720 --> 00:05:25,600 Speaker 1: I think that we have to acknowledge that there is 128 00:05:25,640 --> 00:05:29,440 Speaker 1: an association between meats that contain nitrate, which is any 129 00:05:29,480 --> 00:05:32,600 Speaker 1: cured and processed meat, so that things like tritso precudo 130 00:05:32,839 --> 00:05:37,039 Speaker 1: salami and this growing range of kids snack food which 131 00:05:37,040 --> 00:05:38,719 Speaker 1: we are also going to cover in the New Year, 132 00:05:38,800 --> 00:05:41,240 Speaker 1: which is full of processed meat, like what about all 133 00:05:41,279 --> 00:05:45,760 Speaker 1: these Twigi sticks and like process meat and crackers marketed 134 00:05:45,800 --> 00:05:48,080 Speaker 1: to kids that going gang lusses in the supermarkets. So 135 00:05:48,720 --> 00:05:51,800 Speaker 1: you know, they are associated with damage to the digestive track, 136 00:05:51,839 --> 00:05:54,120 Speaker 1: which is associated with an increased risk of gut cancer. 137 00:05:54,560 --> 00:05:56,719 Speaker 1: So I think at most you wouldn't want to include 138 00:05:56,800 --> 00:06:00,160 Speaker 1: process meat of any form in your diet more than 139 00:06:00,160 --> 00:06:02,200 Speaker 1: once or twice a week, particularly if you've got a 140 00:06:02,240 --> 00:06:05,960 Speaker 1: family history of Bower cancer. So I think, I you know, 141 00:06:06,000 --> 00:06:09,560 Speaker 1: and this just shows the difference between ideal and reality. Certainly, 142 00:06:09,640 --> 00:06:12,440 Speaker 1: I use ham on my kids sandwiches sometimes now they're 143 00:06:12,440 --> 00:06:13,760 Speaker 1: offered at the moment they haven't had it, but there 144 00:06:13,800 --> 00:06:16,039 Speaker 1: was a period I was putting it on. But you know, 145 00:06:16,080 --> 00:06:18,440 Speaker 1: we have to acknowledge the research that, particularly for those 146 00:06:18,520 --> 00:06:20,320 Speaker 1: with a family history of bowercans, you do need to 147 00:06:20,360 --> 00:06:22,240 Speaker 1: be careful. And that's a good reminder coming into the 148 00:06:22,279 --> 00:06:24,760 Speaker 1: festive season. Just go easy on things like the salami. 149 00:06:25,200 --> 00:06:27,680 Speaker 1: It really is not great for us. And fresh like 150 00:06:27,720 --> 00:06:31,279 Speaker 1: you describe roasted meat, seafood, etc. I'm much much better 151 00:06:31,320 --> 00:06:33,400 Speaker 1: and we are going to cover that as a podcast 152 00:06:33,440 --> 00:06:35,480 Speaker 1: because I have a real concern with you know, snack 153 00:06:35,520 --> 00:06:38,680 Speaker 1: packs of chicken crimpies which have added MSG and then 154 00:06:38,680 --> 00:06:40,520 Speaker 1: some processed meat to go along with it. How that 155 00:06:40,560 --> 00:06:43,360 Speaker 1: has slipped into supermarkets without anyone kicking up a face, 156 00:06:43,400 --> 00:06:45,360 Speaker 1: I'm not quite sure, but that's certainly not what I'd 157 00:06:45,360 --> 00:06:47,159 Speaker 1: be putting in my kids launch boxes as a snack. 158 00:06:48,240 --> 00:06:50,720 Speaker 1: All right, the best way to control weight if you're 159 00:06:50,720 --> 00:06:53,520 Speaker 1: having surgery and can't exercise, and certainly I've had clients 160 00:06:53,520 --> 00:06:55,680 Speaker 1: this year with that who have had ankle reconstructions and. 161 00:06:55,680 --> 00:06:56,440 Speaker 2: They can't move. 162 00:06:57,080 --> 00:06:58,760 Speaker 1: Now it's a bit of a conundrum, isn't it, land 163 00:06:58,800 --> 00:07:00,880 Speaker 1: Because you don't want to staff people, but when they're healing, 164 00:07:01,040 --> 00:07:03,240 Speaker 1: you know, surgery is still significant, they still need certain 165 00:07:03,279 --> 00:07:06,080 Speaker 1: amounts of protein. So some guidelines that I give for 166 00:07:06,160 --> 00:07:09,600 Speaker 1: clients in that support is drop the stacks, you know, 167 00:07:09,720 --> 00:07:11,840 Speaker 1: stick to meals and perhaps just make them a lot 168 00:07:11,880 --> 00:07:14,280 Speaker 1: smaller so you're not moving. You are losing probably a 169 00:07:14,320 --> 00:07:16,320 Speaker 1: few hundred calories of movement. But you want to tick 170 00:07:16,360 --> 00:07:18,480 Speaker 1: the box on protein. So I might say to my clients, 171 00:07:18,520 --> 00:07:20,800 Speaker 1: instead of having two eggs and two toes for breakfast, 172 00:07:20,880 --> 00:07:22,560 Speaker 1: still have two eggs, which just have one toes, so 173 00:07:22,640 --> 00:07:24,480 Speaker 1: just drop the color hydrate down a little bit. 174 00:07:24,960 --> 00:07:26,160 Speaker 2: I also encourage them to have. 175 00:07:26,120 --> 00:07:30,240 Speaker 1: One, so they might have a soup and a piece 176 00:07:30,240 --> 00:07:31,800 Speaker 1: of chicken breast, so they're still getting a lot of 177 00:07:31,840 --> 00:07:34,920 Speaker 1: low calorie bulk and the protein, but getting rid of 178 00:07:34,960 --> 00:07:36,960 Speaker 1: all the little extras. So I think there's also a 179 00:07:36,960 --> 00:07:39,320 Speaker 1: psychological component that you're lying in a bed, you're going 180 00:07:39,320 --> 00:07:40,800 Speaker 1: out of your mind, so you might need a little 181 00:07:40,840 --> 00:07:42,720 Speaker 1: chocolate to get you through. But I think in general, 182 00:07:42,760 --> 00:07:44,720 Speaker 1: if you cut the snacks out and just concentrate on 183 00:07:45,280 --> 00:07:47,760 Speaker 1: very fresh, whole food, it will naturally drop the calories 184 00:07:47,760 --> 00:07:49,200 Speaker 1: and you certainly won't need to snack. 185 00:07:49,280 --> 00:07:50,559 Speaker 2: So put your meal times back. 186 00:07:50,880 --> 00:07:53,240 Speaker 1: You might not need breakfast to eight or nine, then 187 00:07:53,320 --> 00:07:55,080 Speaker 1: lunch at one, so you shorten the day. You're not 188 00:07:55,120 --> 00:07:56,640 Speaker 1: having something to eat at six, and then trying to 189 00:07:56,680 --> 00:07:58,600 Speaker 1: fill all those hours is another trick as well. 190 00:07:59,280 --> 00:08:01,040 Speaker 3: I was going to say same thing, just in terms 191 00:08:01,080 --> 00:08:02,960 Speaker 3: of reducing the snacks, Like for a lot of people, 192 00:08:03,200 --> 00:08:05,480 Speaker 3: we add the snacks on when the exercise goes up 193 00:08:05,560 --> 00:08:07,440 Speaker 3: or where we are moving a lot more if you're 194 00:08:07,600 --> 00:08:10,560 Speaker 3: not only not exercising, but you're also not really walking, 195 00:08:10,600 --> 00:08:12,360 Speaker 3: like if you're lying in a better a couch for 196 00:08:12,400 --> 00:08:15,760 Speaker 3: six weeks trying to recover, you actually need significantly less 197 00:08:15,800 --> 00:08:18,320 Speaker 3: than if you are exercising, plus doing that day to 198 00:08:18,400 --> 00:08:20,760 Speaker 3: day kind of general movement that you're doing as well. 199 00:08:20,880 --> 00:08:23,320 Speaker 3: So I think for most people who are basically not moving, 200 00:08:23,360 --> 00:08:25,480 Speaker 3: sitting on a couch or lying in a bed recovering, 201 00:08:25,800 --> 00:08:29,680 Speaker 3: basically three solid, you know, well balanced meals each day 202 00:08:29,760 --> 00:08:32,240 Speaker 3: should be enough on most days. And just really listen 203 00:08:32,320 --> 00:08:34,800 Speaker 3: to your hunger. Like Susie said, there's absolutely what I 204 00:08:34,840 --> 00:08:37,200 Speaker 3: call a head component to it. Most of us are lying, 205 00:08:37,240 --> 00:08:39,520 Speaker 3: they're feeling sorry for ourselves, thinking we deserve a treat 206 00:08:39,559 --> 00:08:42,520 Speaker 3: because we're recovering and wanting to eat and snack and 207 00:08:42,559 --> 00:08:44,360 Speaker 3: have extra chocolates and that sort of thing. And that's 208 00:08:44,360 --> 00:08:46,439 Speaker 3: all well and good. But the more that you have, 209 00:08:46,559 --> 00:08:48,360 Speaker 3: the more your weight will go up. And that's the 210 00:08:48,360 --> 00:08:50,480 Speaker 3: hardest thing we see with clients Susie that say, you know, 211 00:08:50,720 --> 00:08:52,800 Speaker 3: I rolled my ankle and I couldn't exercise for eight 212 00:08:52,840 --> 00:08:54,439 Speaker 3: weeks and my weight, you know, I went up five 213 00:08:54,520 --> 00:08:57,600 Speaker 3: ten kilos, or I had a knee reconstruction and my 214 00:08:57,600 --> 00:08:59,840 Speaker 3: weight went up because I kept eating the same amount. 215 00:09:00,040 --> 00:09:03,120 Speaker 3: If you're doing less activity or less exercise less movement, 216 00:09:03,320 --> 00:09:05,559 Speaker 3: you certainly need to eat less because your body doesn't 217 00:09:05,559 --> 00:09:09,000 Speaker 3: actually require the additional fuel because you're moving left. So 218 00:09:09,040 --> 00:09:10,680 Speaker 3: the best way to control your weight is just to 219 00:09:10,720 --> 00:09:13,920 Speaker 3: reduce the snacks or remove them entirely if you really, 220 00:09:14,080 --> 00:09:15,720 Speaker 3: you know, lying in a bed and you're really not 221 00:09:15,840 --> 00:09:17,520 Speaker 3: doing much movement at all. 222 00:09:17,559 --> 00:09:19,959 Speaker 1: Al rightly, and what's your favorite new product of twenty 223 00:09:20,000 --> 00:09:21,559 Speaker 1: twenty three, Well, you. 224 00:09:21,600 --> 00:09:25,439 Speaker 3: Know mine already. It's the Coal's Minivanni minsticks. Very obsessed 225 00:09:25,440 --> 00:09:28,600 Speaker 3: with them. They're so good that all the performed soups, 226 00:09:28,600 --> 00:09:30,679 Speaker 3: which should developed by a sports ditian. I will say 227 00:09:30,720 --> 00:09:33,240 Speaker 3: I've eaten a lot of those performed soups this year 228 00:09:33,520 --> 00:09:35,679 Speaker 3: because they're good protein, good five but there's a good 229 00:09:35,720 --> 00:09:37,960 Speaker 3: amount of veggie. There's some legumes in them. Like through 230 00:09:37,960 --> 00:09:40,120 Speaker 3: that postpartum period when I had Tilly, like that was 231 00:09:40,120 --> 00:09:42,520 Speaker 3: through winter, I would eat I reckon four or five 232 00:09:42,559 --> 00:09:44,440 Speaker 3: of them a week, no joke. We just didn't have 233 00:09:44,440 --> 00:09:46,720 Speaker 3: time to meal prep two little kids under two. I 234 00:09:46,760 --> 00:09:48,640 Speaker 3: was back into full time work at you know, four 235 00:09:48,720 --> 00:09:50,839 Speaker 3: or five weeks, like it was. It was a crazy time. 236 00:09:50,880 --> 00:09:52,440 Speaker 3: I look back, I'm like, how was that only four 237 00:09:52,440 --> 00:09:54,680 Speaker 3: months ago? How did I do that, but I relied 238 00:09:54,679 --> 00:09:57,400 Speaker 3: heavily on coals perform soups and coals, minip. 239 00:09:57,400 --> 00:10:01,920 Speaker 1: Minstics wells production because they sort of had not enough 240 00:10:01,920 --> 00:10:04,320 Speaker 1: for ages. And then they've got them back in there. 241 00:10:04,360 --> 00:10:05,880 Speaker 1: I noticed the other day they have put the price 242 00:10:05,960 --> 00:10:08,120 Speaker 1: up as well. I noticed another dollar. Thanks for that. 243 00:10:08,559 --> 00:10:10,840 Speaker 1: But last year they had like Coal's. We talked about 244 00:10:10,880 --> 00:10:13,000 Speaker 1: Christmas foods a couple of weeks ago. I've been looking 245 00:10:13,040 --> 00:10:14,439 Speaker 1: for them because I'm waiting for them to come back, 246 00:10:14,440 --> 00:10:16,280 Speaker 1: but I don't think they are. There was like mini 247 00:10:16,360 --> 00:10:18,440 Speaker 1: ice creams of like a Santa and like a. 248 00:10:18,320 --> 00:10:21,800 Speaker 2: Penguin, I know, and they were last year and they 249 00:10:21,800 --> 00:10:22,520 Speaker 2: haven't brought them back. 250 00:10:22,559 --> 00:10:24,760 Speaker 1: A bit sad about that because they were quite locale too, 251 00:10:24,960 --> 00:10:26,240 Speaker 1: and they had that Bubbalo. 252 00:10:26,000 --> 00:10:27,760 Speaker 2: Bill consistency of that ice cream. 253 00:10:27,840 --> 00:10:30,240 Speaker 1: Because ice creams are either made like a like an 254 00:10:30,480 --> 00:10:33,440 Speaker 1: icy ice block like a puddle pop, or a creamy 255 00:10:33,480 --> 00:10:36,080 Speaker 1: one like a Bubblo Bill, and they were the creamy type, 256 00:10:36,160 --> 00:10:37,120 Speaker 1: which is the best type. 257 00:10:37,160 --> 00:10:38,240 Speaker 2: So I was a bit sad about that. 258 00:10:38,400 --> 00:10:42,840 Speaker 1: Yeah, my favorite product is the Umi's Mediterranean Vegetable dip. 259 00:10:43,480 --> 00:10:44,640 Speaker 2: I just can't get enough of that. 260 00:10:44,720 --> 00:10:47,520 Speaker 1: And I love a snack plate and dips are so 261 00:10:47,600 --> 00:10:51,240 Speaker 1: difficult because really like playing beetrit tazeki is just not 262 00:10:51,400 --> 00:10:54,880 Speaker 1: the same. But at this I've been just eating bucketloads 263 00:10:54,880 --> 00:10:55,040 Speaker 1: of it. 264 00:10:55,080 --> 00:10:55,560 Speaker 2: I love it. 265 00:10:56,120 --> 00:10:58,600 Speaker 1: So that's my favorite product. I think I haven't thought 266 00:10:58,679 --> 00:11:00,520 Speaker 1: too deeply, but that's on my mind at the moment. 267 00:11:00,600 --> 00:11:03,280 Speaker 1: So that's a good one, all right. 268 00:11:03,400 --> 00:11:04,520 Speaker 2: So what's next? Oh? 269 00:11:04,600 --> 00:11:06,840 Speaker 1: What inspired us to be a dietitian? I actually don't 270 00:11:06,880 --> 00:11:09,080 Speaker 1: know this. I know my answer, but I don't know yours. 271 00:11:09,120 --> 00:11:11,120 Speaker 1: Why did you become a dietician because it was your mother? 272 00:11:11,640 --> 00:11:12,440 Speaker 1: It was a sophie. 273 00:11:12,840 --> 00:11:14,440 Speaker 3: Yeah, so ipe. It was always healthy. She was always 274 00:11:14,480 --> 00:11:16,200 Speaker 3: into nutrition and cooking. But for me, it was always 275 00:11:16,240 --> 00:11:18,280 Speaker 3: something to do with health and helping people, like my 276 00:11:18,840 --> 00:11:21,440 Speaker 3: three picks. You know, all through high school, I either 277 00:11:21,480 --> 00:11:24,040 Speaker 3: wanted to be a doctor, a physio, or a dietitian, 278 00:11:24,080 --> 00:11:27,079 Speaker 3: and I landed with dietetics because I did my work experience. 279 00:11:27,120 --> 00:11:28,600 Speaker 3: You know in year eleven year, go away for a 280 00:11:28,600 --> 00:11:30,360 Speaker 3: week and you go to a you know, a place 281 00:11:30,400 --> 00:11:31,960 Speaker 3: and you do work experience. I did it with a 282 00:11:31,960 --> 00:11:34,720 Speaker 3: physio and my hands were just destroyed in my back, 283 00:11:34,800 --> 00:11:37,400 Speaker 3: like leaning over a bed all day, like just massaging people. 284 00:11:37,400 --> 00:11:38,800 Speaker 3: I was like I can't do this. I was like, nah, 285 00:11:38,840 --> 00:11:41,080 Speaker 3: I can't, can't do physio, and then medicine. I was like, 286 00:11:41,160 --> 00:11:43,199 Speaker 3: oh I didn't. I didn't quite get the marks like 287 00:11:43,200 --> 00:11:45,000 Speaker 3: I think pretty much you needed like the op one, 288 00:11:45,040 --> 00:11:47,200 Speaker 3: and I didn't quite get that. So I always had 289 00:11:47,240 --> 00:11:49,280 Speaker 3: to do it further additional study, and I was like, no, 290 00:11:49,400 --> 00:11:51,040 Speaker 3: I just want to go do something straight away. So 291 00:11:51,160 --> 00:11:53,560 Speaker 3: dietetics it was. And I've always loved food, always wanted 292 00:11:53,559 --> 00:11:55,840 Speaker 3: to help people, so it was an easy kind of 293 00:11:55,840 --> 00:11:58,520 Speaker 3: an easy pathway for me. Anyway, what about you. 294 00:11:58,280 --> 00:12:00,200 Speaker 1: Well you I've never seen your touch David and him 295 00:12:00,200 --> 00:12:02,319 Speaker 1: a massage, so I can't be very hands on with 296 00:12:02,360 --> 00:12:03,560 Speaker 1: the feet anyway. 297 00:12:04,360 --> 00:12:05,679 Speaker 3: I don't do feet well, No. 298 00:12:06,640 --> 00:12:09,400 Speaker 1: I because I wanted to be a sports dititian. I 299 00:12:09,480 --> 00:12:11,280 Speaker 1: like the rugby league was the Brisbane Broncos. 300 00:12:11,360 --> 00:12:13,360 Speaker 2: Actually they've always liked. 301 00:12:13,920 --> 00:12:16,319 Speaker 1: Well, there was an article in I think like New 302 00:12:16,360 --> 00:12:20,200 Speaker 1: Idea when magazines were massive about Holly Frail, who's still 303 00:12:20,200 --> 00:12:23,120 Speaker 1: a dietitian. Now she was the Brisbane Broncos dietician. I'm 304 00:12:23,160 --> 00:12:25,560 Speaker 1: talking like this reveals how old I am. I'm talking 305 00:12:25,640 --> 00:12:29,440 Speaker 1: like nineteen. It was in year ten, must have been 306 00:12:29,480 --> 00:12:33,680 Speaker 1: like nineteen ninety three, and I just thought, oh, how 307 00:12:33,720 --> 00:12:35,880 Speaker 1: fab like, what a great joe. She was Hailey Lewis's 308 00:12:35,920 --> 00:12:38,120 Speaker 1: dietitian two and I like the swimming, and I thought, 309 00:12:38,679 --> 00:12:40,240 Speaker 1: can I say, Hailey Lewis's on Instagram? 310 00:12:40,280 --> 00:12:41,720 Speaker 2: She looks amazing? People amazing? 311 00:12:42,320 --> 00:12:44,440 Speaker 1: And I thought, what a great job, Like you got 312 00:12:44,480 --> 00:12:46,600 Speaker 1: to talk to people or dakes, some very nosy and 313 00:12:46,640 --> 00:12:49,079 Speaker 1: everyone eats, and you could do this the athletes Like 314 00:12:49,120 --> 00:12:51,600 Speaker 1: I just thought that was the best job. And then 315 00:12:51,640 --> 00:12:53,640 Speaker 1: I always wanted to do sports tuitition and I did. 316 00:12:53,720 --> 00:12:56,080 Speaker 1: And yeah, the boys were great when I was younger, 317 00:12:56,160 --> 00:12:58,640 Speaker 1: but the novelty certainly wore off. And I sort of, 318 00:12:58,679 --> 00:13:01,080 Speaker 1: as I've evolved, become much more interested in women's health, 319 00:13:01,080 --> 00:13:04,080 Speaker 1: and I think going through those phases yourself. But yeah, 320 00:13:04,160 --> 00:13:05,800 Speaker 1: I always wanted to be a dietician from when I 321 00:13:05,880 --> 00:13:08,520 Speaker 1: was fifteen, never wavered, and now I should have been. 322 00:13:08,640 --> 00:13:10,120 Speaker 1: I did well in economics, I should have done that. 323 00:13:10,160 --> 00:13:12,560 Speaker 1: I would have made heaps more money. But I always 324 00:13:12,559 --> 00:13:14,760 Speaker 1: wanted to be a dietician. So it's been in me 325 00:13:14,880 --> 00:13:17,040 Speaker 1: since I was fifteen, which is many years. I won't 326 00:13:17,040 --> 00:13:20,560 Speaker 1: reveal how many, but a lot al righth what's the 327 00:13:20,559 --> 00:13:22,760 Speaker 1: next one? We've got there a bit more foody. Is 328 00:13:22,760 --> 00:13:25,199 Speaker 1: it okay to have hydrolyte every day to help with migraines? 329 00:13:25,200 --> 00:13:27,079 Speaker 1: And I had a question about this actually just today, 330 00:13:27,240 --> 00:13:28,760 Speaker 1: not even this one. So this is pertinent at this 331 00:13:28,800 --> 00:13:32,120 Speaker 1: time of year when it's very hot. 332 00:13:31,800 --> 00:13:34,520 Speaker 3: I mean, I'm not even going to answer that question 333 00:13:34,600 --> 00:13:36,160 Speaker 3: to start with, but I would say, why are you 334 00:13:36,200 --> 00:13:38,120 Speaker 3: having migraines every day? I think that you need to 335 00:13:38,120 --> 00:13:40,840 Speaker 3: go and get that investigated. Like, having migraines every single 336 00:13:40,920 --> 00:13:43,440 Speaker 3: day isn't normal. So I would say go to a professional, 337 00:13:43,520 --> 00:13:46,239 Speaker 3: a doctor as a starting point, and had that investigated. 338 00:13:46,480 --> 00:13:49,200 Speaker 3: It could potentially be a food chemical reaction within your diet. 339 00:13:49,240 --> 00:13:51,320 Speaker 3: Some people are very sensitive to certain types of food 340 00:13:51,360 --> 00:13:53,199 Speaker 3: chemicals which can promote migraines. 341 00:13:53,360 --> 00:13:56,760 Speaker 1: Might be perimenopause a lot of migraines, could be. 342 00:13:56,760 --> 00:14:00,000 Speaker 3: An underlying health condition, could be excessive amounts of stress, 343 00:13:59,640 --> 00:14:02,120 Speaker 3: Like there's got to be a trigger for the migrams. 344 00:14:02,160 --> 00:14:04,199 Speaker 3: You need to figure that out. But I don't really 345 00:14:04,240 --> 00:14:06,240 Speaker 3: see too much wrong with having a hydrolte. But it's 346 00:14:06,280 --> 00:14:08,760 Speaker 3: really to support the electrolyte imbalance is in you. And 347 00:14:08,840 --> 00:14:11,240 Speaker 3: I don't really think migraines are for the most part 348 00:14:11,240 --> 00:14:13,920 Speaker 3: from an electrolyte and balance. Unless you're like a rufo, 349 00:14:14,000 --> 00:14:16,880 Speaker 3: you're in the hot sun constantly, you're just sweating it out. 350 00:14:17,160 --> 00:14:19,360 Speaker 3: I don't really think that an electrolyte drink would be 351 00:14:19,560 --> 00:14:21,160 Speaker 3: not that it's going to do you any real harm, 352 00:14:21,200 --> 00:14:23,600 Speaker 3: but I don't really think it's It's a solution you 353 00:14:23,680 --> 00:14:25,280 Speaker 3: kind of whack in a band aid on something that 354 00:14:25,320 --> 00:14:27,720 Speaker 3: really needs a proper investigation as to why. 355 00:14:28,120 --> 00:14:30,600 Speaker 1: True, Absolutely, you know, we would certainly encourage someone to 356 00:14:30,600 --> 00:14:32,720 Speaker 1: get the medical aspects sorted. I think I didn't have 357 00:14:32,720 --> 00:14:36,240 Speaker 1: an issue with hydralte. Generally, it's pretty low load. I 358 00:14:36,240 --> 00:14:39,000 Speaker 1: think if you're someone who's a salty sweater, I'm living 359 00:14:39,040 --> 00:14:42,400 Speaker 1: in really hot conditions exercising, it doesn't have much sugar, 360 00:14:42,680 --> 00:14:44,520 Speaker 1: So I don't have a problem with it as a product. 361 00:14:45,200 --> 00:14:47,480 Speaker 1: But yeah, definitely, we certainly want you to make sure 362 00:14:47,480 --> 00:14:50,640 Speaker 1: the migraines are being managed properly. All Right, the best 363 00:14:50,640 --> 00:14:53,480 Speaker 1: way to make New Year's resolutions that stick? 364 00:14:53,760 --> 00:14:55,000 Speaker 2: This is a really good question. 365 00:14:55,200 --> 00:14:57,920 Speaker 3: That's a great question. I personally you need to coach, 366 00:14:58,080 --> 00:15:00,200 Speaker 3: Like this year, I had big goals my businesses. I'm 367 00:15:00,200 --> 00:15:02,360 Speaker 3: about to launch a business together. Susie and I and 368 00:15:02,400 --> 00:15:04,240 Speaker 3: I've got three others, so I have four businesses by 369 00:15:04,240 --> 00:15:06,360 Speaker 3: twenty twenty four. I have a coach. I think we 370 00:15:06,480 --> 00:15:08,040 Speaker 3: all need a coach. I think the best way to 371 00:15:08,040 --> 00:15:10,880 Speaker 3: make a resolution stick is to actually stay accountable and 372 00:15:11,040 --> 00:15:13,800 Speaker 3: hire a coach, whether that's a nutrition coach, a business coacher, 373 00:15:14,120 --> 00:15:16,240 Speaker 3: a wellness coach, whatever it might be. I really do 374 00:15:16,280 --> 00:15:19,120 Speaker 3: think we're better with accountability. And second to that, I 375 00:15:19,120 --> 00:15:21,320 Speaker 3: think that your goals actually need to be realistic. I 376 00:15:21,320 --> 00:15:24,040 Speaker 3: mean realistically. If your goal is to lose thirty kilos 377 00:15:24,080 --> 00:15:27,120 Speaker 3: and you put on thirty kilos over ten years, don't 378 00:15:27,120 --> 00:15:29,600 Speaker 3: give yourself eight weeks to get off thirty kilos because 379 00:15:29,640 --> 00:15:31,840 Speaker 3: it's not going to happen. So actually be realistic with 380 00:15:31,920 --> 00:15:34,560 Speaker 3: the goals that you're setting, because if they're unrealistic, you're 381 00:15:34,560 --> 00:15:36,120 Speaker 3: not actually going to achieve them, which is going to 382 00:15:36,160 --> 00:15:38,000 Speaker 3: drop your motivation. You're going to fall off the wagon. 383 00:15:38,160 --> 00:15:40,040 Speaker 3: So need to be realistic, and you need to have 384 00:15:40,120 --> 00:15:44,000 Speaker 3: some form of accountability in order to make those goals stick, because, 385 00:15:44,080 --> 00:15:46,800 Speaker 3: let's be real, life is busy, it's challenging. There are 386 00:15:46,800 --> 00:15:49,560 Speaker 3: crappy days, there are good days. In order to get 387 00:15:49,600 --> 00:15:52,240 Speaker 3: you on track and keep you moving towards those goals. 388 00:15:52,320 --> 00:15:55,360 Speaker 3: You often need somebody who is outside of your immediate 389 00:15:55,400 --> 00:15:57,760 Speaker 3: circle to keep you accountable to those goals. 390 00:15:58,120 --> 00:16:01,200 Speaker 1: Yeah, there's nothing better than having that level of support. 391 00:16:01,280 --> 00:16:04,160 Speaker 1: One hundred percent. I couldn't agree more. I think at 392 00:16:04,200 --> 00:16:07,400 Speaker 1: a lower level, if you are self managing for whatever reason, 393 00:16:07,440 --> 00:16:09,960 Speaker 1: I think you've got to set goals that you actually like. 394 00:16:10,560 --> 00:16:12,280 Speaker 1: So one of the things I see all the time 395 00:16:12,440 --> 00:16:14,040 Speaker 1: is people going to the gym and they hate it, 396 00:16:14,160 --> 00:16:17,520 Speaker 1: or expecting themselves to eating certain foods they don't even like, 397 00:16:18,120 --> 00:16:20,200 Speaker 1: following meal plans that don't have any of their foods 398 00:16:20,200 --> 00:16:23,040 Speaker 1: that they enjoy. You have to create a lifestyle balance 399 00:16:23,040 --> 00:16:26,000 Speaker 1: of exercise diet that you actually enjoy and then it 400 00:16:26,000 --> 00:16:28,720 Speaker 1: doesn't feel restrictive and it's sustainable. So I think really 401 00:16:28,840 --> 00:16:31,080 Speaker 1: question going into the new year, what you know you 402 00:16:31,080 --> 00:16:31,920 Speaker 1: need to move more. 403 00:16:32,360 --> 00:16:33,480 Speaker 2: How are you going to do it in a way 404 00:16:33,520 --> 00:16:34,120 Speaker 2: that you enjoy? 405 00:16:34,280 --> 00:16:36,240 Speaker 1: Is it making a weekly walking dat or a daily 406 00:16:36,240 --> 00:16:38,800 Speaker 1: walking date with a neighbor or a friend. Is it 407 00:16:38,880 --> 00:16:40,560 Speaker 1: that you need to pay for a personal trainer because 408 00:16:40,600 --> 00:16:42,160 Speaker 1: you hate the gym and you won't do it without like, 409 00:16:42,240 --> 00:16:44,720 Speaker 1: be honest with yourself and create a regime and a 410 00:16:44,760 --> 00:16:48,000 Speaker 1: diet that you actually like doing, and then it's easy. 411 00:16:48,600 --> 00:16:50,640 Speaker 1: It's when we try and make ourselves do stuff we 412 00:16:50,720 --> 00:16:53,000 Speaker 1: don't like because there's a belief that that's how you 413 00:16:53,000 --> 00:16:57,320 Speaker 1: should do it, that it's never sustainable. Another one for you, 414 00:16:57,560 --> 00:17:00,640 Speaker 1: my calorie deficit queen, how do you include olive oil 415 00:17:00,680 --> 00:17:02,520 Speaker 1: but keep your calories in deficit? 416 00:17:03,560 --> 00:17:06,359 Speaker 3: Ooh, that one's tough. Yeah. I really think you have 417 00:17:06,400 --> 00:17:08,600 Speaker 3: to be smart with your fat choices, Like I think 418 00:17:08,600 --> 00:17:10,679 Speaker 3: it has to kind of be the only, if not 419 00:17:10,760 --> 00:17:12,719 Speaker 3: one of two fat choices in the meal. So if 420 00:17:12,720 --> 00:17:14,600 Speaker 3: you're going to have, you know, nuts and avocado and 421 00:17:14,640 --> 00:17:16,280 Speaker 3: olive oil in the meal, you're gonna have a really 422 00:17:16,280 --> 00:17:18,399 Speaker 3: hard time sticking to a deficit. You might need to 423 00:17:18,440 --> 00:17:20,920 Speaker 3: pull back slightly on the carbohydrate load in the meal 424 00:17:20,960 --> 00:17:22,840 Speaker 3: in order to have a bit more of a fat buffer. 425 00:17:23,400 --> 00:17:25,400 Speaker 3: But it's something that I would probably say for most 426 00:17:25,400 --> 00:17:27,200 Speaker 3: of my clients. I'm not using it in every single 427 00:17:27,200 --> 00:17:29,720 Speaker 3: recipe absolutely, because it is just really really tricky to 428 00:17:29,720 --> 00:17:32,320 Speaker 3: get in a deficit. It's much better to really focus 429 00:17:32,400 --> 00:17:35,400 Speaker 3: on having good quality anti inflammatory facts regularly. Once you're 430 00:17:35,400 --> 00:17:37,920 Speaker 3: back at maintenance calories. It is pretty tight for a 431 00:17:37,920 --> 00:17:39,720 Speaker 3: lot of people to do in a deficit, but you're 432 00:17:39,720 --> 00:17:41,159 Speaker 3: just gonna have to look at your balance of good 433 00:17:41,240 --> 00:17:43,080 Speaker 3: fats and bad fats. And to be honest, too many 434 00:17:43,119 --> 00:17:45,440 Speaker 3: of us in a deficit are letting the extra chocolates 435 00:17:45,440 --> 00:17:48,000 Speaker 3: and sol foods and you know, additional things slip in 436 00:17:48,200 --> 00:17:50,560 Speaker 3: which has got the opposite of those good quality anti 437 00:17:50,600 --> 00:17:52,760 Speaker 3: inflammatory facts. We need to just kind of try to 438 00:17:52,800 --> 00:17:55,440 Speaker 3: replace some of the extra snack foods with a little 439 00:17:55,440 --> 00:17:57,680 Speaker 3: bit of extra you know, olive oil in addressing your 440 00:17:57,920 --> 00:17:59,800 Speaker 3: to cook our protein and that sort of thing. But 441 00:18:00,000 --> 00:18:01,679 Speaker 3: it's a tough one. It can be done, but you 442 00:18:01,720 --> 00:18:03,800 Speaker 3: have to look at the overall quality of your diet. 443 00:18:03,840 --> 00:18:06,040 Speaker 3: And I'd say it's probably really tricky to include it 444 00:18:06,080 --> 00:18:08,119 Speaker 3: in every meal, but I would say at least a 445 00:18:08,160 --> 00:18:10,280 Speaker 3: couple of times a week. Make that your goal. When 446 00:18:10,280 --> 00:18:11,840 Speaker 3: you're in a calorie deficit, and when you're out of 447 00:18:11,880 --> 00:18:14,399 Speaker 3: a deficit, eating back at maintenance calories, I'd aim to 448 00:18:14,400 --> 00:18:16,720 Speaker 3: include at least a portion of it every day because 449 00:18:16,720 --> 00:18:18,960 Speaker 3: we have so much good quality research to show us 450 00:18:19,000 --> 00:18:22,199 Speaker 3: how powerful it is in terms of anti inflammatory you know, 451 00:18:22,359 --> 00:18:23,760 Speaker 3: of food in terms of our diet. 452 00:18:24,200 --> 00:18:27,160 Speaker 1: Yeah, it's interesting because I never have trouble with clients 453 00:18:27,200 --> 00:18:30,119 Speaker 1: having too much extravagionarly oil. But I have way trouble 454 00:18:30,119 --> 00:18:32,760 Speaker 1: with clients having too much mayonnaise, too much butter on 455 00:18:32,800 --> 00:18:35,960 Speaker 1: their toes. So I think we choose the fats we 456 00:18:36,000 --> 00:18:38,879 Speaker 1: want and we forget. So I generally, if the other 457 00:18:38,920 --> 00:18:41,560 Speaker 1: fats are under control, I don't generally count the oil 458 00:18:41,600 --> 00:18:44,280 Speaker 1: in cooking if it's in a moderate ameron. So like 459 00:18:44,359 --> 00:18:46,560 Speaker 1: if I'm just doing, say something's a bit of veggies 460 00:18:46,560 --> 00:18:48,600 Speaker 1: in the pan. So say I'm doing veggies for the 461 00:18:48,600 --> 00:18:50,199 Speaker 1: whole family in the pan, and I pour a bit 462 00:18:50,240 --> 00:18:52,159 Speaker 1: of oil, I'm not looking at that. 463 00:18:52,200 --> 00:18:52,920 Speaker 2: It's not excessive. 464 00:18:52,960 --> 00:18:54,080 Speaker 1: But I do think you have to be careful with 465 00:18:54,119 --> 00:18:56,719 Speaker 1: your poor because people will pour too much. So if 466 00:18:56,720 --> 00:18:59,680 Speaker 1: you're in trouble, yeah, so I think you know, sort 467 00:18:59,680 --> 00:19:02,280 Speaker 1: of once within reason, but certainly I'm not then drizzling 468 00:19:02,320 --> 00:19:05,000 Speaker 1: it on my salad as well, so I think, you know, 469 00:19:05,480 --> 00:19:08,240 Speaker 1: just be mindful. In my experience, it's the other fats 470 00:19:08,240 --> 00:19:10,160 Speaker 1: that are much more of the issue than the oil, 471 00:19:10,200 --> 00:19:12,960 Speaker 1: and people then having avocado as well. So I personally 472 00:19:12,960 --> 00:19:15,199 Speaker 1: tend to just use oil as my main fat. I 473 00:19:15,280 --> 00:19:18,080 Speaker 1: don't tend to add anything else. But if you add, 474 00:19:18,119 --> 00:19:19,239 Speaker 1: you then you're gonna have to be a bit more 475 00:19:19,240 --> 00:19:23,959 Speaker 1: mindful of the portions. Okay, what's another one we've got here? Oh, 476 00:19:24,000 --> 00:19:27,480 Speaker 1: this is interesting, A chance of capsicums, Okay, because the 477 00:19:27,520 --> 00:19:31,640 Speaker 1: fress are so expensive, and I don't disagree. So those capsicums, now, 478 00:19:31,680 --> 00:19:34,400 Speaker 1: I bought four in Coals, the five dollars ninety park 479 00:19:34,480 --> 00:19:37,080 Speaker 1: and one was rotten, which is just so upsetting because 480 00:19:37,080 --> 00:19:39,440 Speaker 1: they are so expensive now here in Sydney at the 481 00:19:39,480 --> 00:19:41,480 Speaker 1: moment they're between six and eight dollars a kilo. The 482 00:19:41,520 --> 00:19:44,159 Speaker 1: red capsicums, which are the sort of most powerful. Well, actually, 483 00:19:44,160 --> 00:19:47,760 Speaker 1: then the orange capsicums are the best in terms of antioxidants, 484 00:19:47,760 --> 00:19:50,200 Speaker 1: particularly for the eye, and then the red and the 485 00:19:50,320 --> 00:19:52,879 Speaker 1: yellow are after that. So you don't see orange very often. 486 00:19:53,320 --> 00:19:56,440 Speaker 1: But I would say even when I go to the markets, 487 00:19:56,640 --> 00:19:58,040 Speaker 1: like because I go to the markets when I can 488 00:19:58,080 --> 00:20:01,240 Speaker 1: in Sydney, even then, some the capskins are still five 489 00:20:01,280 --> 00:20:03,520 Speaker 1: dollars a kilo, So they're just one of those foods 490 00:20:03,520 --> 00:20:06,320 Speaker 1: that just must be short supplied. I think they're hard 491 00:20:06,320 --> 00:20:09,119 Speaker 1: to keep fresh. They go off quickly. But you know what, 492 00:20:09,160 --> 00:20:11,959 Speaker 1: I've been using the minis. Have you seen in coals 493 00:20:11,960 --> 00:20:12,719 Speaker 1: they've got the minis? 494 00:20:12,920 --> 00:20:13,520 Speaker 3: Yeah, I love them. 495 00:20:13,560 --> 00:20:15,879 Speaker 1: They're good, and they're actually much more cost effective and 496 00:20:15,920 --> 00:20:17,480 Speaker 1: already have them too, I think, and they look really 497 00:20:17,520 --> 00:20:20,120 Speaker 1: pretty on platters, so I use those. But in answer 498 00:20:20,240 --> 00:20:22,760 Speaker 1: the question, yeah, jars of any kind of vegetables. They 499 00:20:22,840 --> 00:20:24,280 Speaker 1: might have a little bit of salt, but in general 500 00:20:24,280 --> 00:20:25,560 Speaker 1: they're fine, so go for it. 501 00:20:26,000 --> 00:20:27,840 Speaker 3: Tapscins tend to be in quite a lot of oil 502 00:20:27,880 --> 00:20:29,679 Speaker 3: as well, so if you are watching the weight, I 503 00:20:29,760 --> 00:20:31,920 Speaker 3: just tend to kind of dry it off a rinstuff 504 00:20:31,920 --> 00:20:32,600 Speaker 3: a little bit as well. 505 00:20:32,760 --> 00:20:34,600 Speaker 1: And that's the same with olives too, like just strain. 506 00:20:34,680 --> 00:20:36,520 Speaker 1: You've got to get rid of that extra stuff. Yeah, 507 00:20:37,000 --> 00:20:39,960 Speaker 1: totally okay, Yeah, yeah, definitely from a budget perspective. Yeah, 508 00:20:40,280 --> 00:20:42,920 Speaker 1: a question about protein water, and I had a question 509 00:20:42,920 --> 00:20:45,359 Speaker 1: about this again. I think just today even a client 510 00:20:45,400 --> 00:20:46,840 Speaker 1: saying to me, is it okay if she drinks it 511 00:20:46,880 --> 00:20:47,720 Speaker 1: in the hot weather? 512 00:20:48,160 --> 00:20:48,360 Speaker 3: Now? 513 00:20:48,400 --> 00:20:50,840 Speaker 1: Protein waters have got about thirty grams of protein per 514 00:20:51,280 --> 00:20:51,840 Speaker 1: how many meals? 515 00:20:51,920 --> 00:20:54,280 Speaker 2: Is that? Like Friday? 516 00:20:54,480 --> 00:20:57,840 Speaker 1: So I have only really used them with bariatric patients 517 00:20:57,840 --> 00:21:00,800 Speaker 1: who were really struggling to get their protein intake. I 518 00:21:00,840 --> 00:21:03,960 Speaker 1: would generally not prescribe them for anyone unless they were 519 00:21:04,000 --> 00:21:07,520 Speaker 1: insufficient in protein because they're I tea. What I don't like, 520 00:21:07,600 --> 00:21:10,280 Speaker 1: and you might disagree with me, a lot of the 521 00:21:10,800 --> 00:21:14,399 Speaker 1: functioning of the nutrients in protein, calcium, magnesium. It's the 522 00:21:14,400 --> 00:21:17,320 Speaker 1: synergistic effect of all those nutrients coming together for absorption. 523 00:21:18,400 --> 00:21:20,320 Speaker 1: So as soon as you're just isolated in water, I 524 00:21:20,359 --> 00:21:22,120 Speaker 1: worry about absorption levels. 525 00:21:22,480 --> 00:21:23,679 Speaker 2: So it's not my go to. 526 00:21:24,200 --> 00:21:26,120 Speaker 1: I think if you were sort of had a limited 527 00:21:26,119 --> 00:21:28,760 Speaker 1: food choice, so say you're you can't get vegan protein 528 00:21:28,800 --> 00:21:30,960 Speaker 1: water anyway, But just say you were strict vegetarian, you 529 00:21:31,000 --> 00:21:32,520 Speaker 1: didn't have a lot of food choice and you needed 530 00:21:32,520 --> 00:21:35,439 Speaker 1: more protein. Sure, but it's certainly not something I generally 531 00:21:35,440 --> 00:21:36,480 Speaker 1: prescribed for clients. 532 00:21:36,560 --> 00:21:36,639 Speaker 2: No. 533 00:21:37,320 --> 00:21:39,040 Speaker 3: One of the questions is protein water good if you're 534 00:21:39,080 --> 00:21:41,520 Speaker 3: a vegetarian? So I mean, I think yes, if you're 535 00:21:41,520 --> 00:21:44,240 Speaker 3: a limited vegetarian, right, if you don't like tofu tempe, 536 00:21:44,320 --> 00:21:47,120 Speaker 3: you're not a big bean person. You don't need eggs. Absolutely, 537 00:21:47,160 --> 00:21:49,240 Speaker 3: you need to find your protein some way, so yes, 538 00:21:49,280 --> 00:21:51,879 Speaker 3: but have you tried them. I've tried that to the others. 539 00:21:51,920 --> 00:21:54,159 Speaker 3: And if you're brands and just you don't have to 540 00:21:54,160 --> 00:21:54,720 Speaker 3: post about it. 541 00:21:54,760 --> 00:21:55,159 Speaker 2: Just tried it. 542 00:21:55,160 --> 00:21:56,600 Speaker 3: I was like, God, I wouldn't post about that even 543 00:21:56,600 --> 00:21:57,919 Speaker 3: if you paid me. Like it's awful. 544 00:21:57,960 --> 00:22:01,720 Speaker 2: We're not getting a protein water endorsement Bolly Butcher that 545 00:22:01,760 --> 00:22:02,080 Speaker 2: on for us. 546 00:22:02,119 --> 00:22:04,840 Speaker 3: But they're so sweet. But they are based on wpis 547 00:22:04,880 --> 00:22:06,840 Speaker 3: so they're not a lot of clients who my clients 548 00:22:06,880 --> 00:22:08,320 Speaker 3: are dairy free, they say, oh, can I have this 549 00:22:08,440 --> 00:22:10,080 Speaker 3: to get my protein up? And I say, well, if 550 00:22:10,119 --> 00:22:11,960 Speaker 3: you want to have dairy shore because it's actually based 551 00:22:12,000 --> 00:22:14,720 Speaker 3: on dairy. So if you're bigan on plant based, they're 552 00:22:14,760 --> 00:22:16,040 Speaker 3: not going to be an option for you because they 553 00:22:16,040 --> 00:22:19,520 Speaker 3: are based on way based protein isolate powder. But yeah, 554 00:22:19,560 --> 00:22:21,960 Speaker 3: they can be an option, but they're overly sweet, and 555 00:22:22,080 --> 00:22:23,880 Speaker 3: I would say it's a last resort kind of option. 556 00:22:23,920 --> 00:22:26,440 Speaker 3: It's definitely not what we will consider. I mean, it's 557 00:22:26,440 --> 00:22:28,240 Speaker 3: not like it's a processed food, but it's also not 558 00:22:28,280 --> 00:22:30,280 Speaker 3: like a whole food either. You're far better to get 559 00:22:30,280 --> 00:22:32,680 Speaker 3: your protein if you're vegetarian, for some good quality Greek 560 00:22:32,760 --> 00:22:35,520 Speaker 3: yogat eggs tofu beans. But you know, it can be 561 00:22:35,680 --> 00:22:38,240 Speaker 3: used as a as an additional boost if you need to. 562 00:22:38,400 --> 00:22:40,480 Speaker 3: But I think for most of us rather far too 563 00:22:40,520 --> 00:22:42,480 Speaker 3: little protein or we're just having far too much, like 564 00:22:42,520 --> 00:22:45,280 Speaker 3: it's protein, protein, protein everything. I went to a conference 565 00:22:45,359 --> 00:22:47,800 Speaker 3: last week Susie, and we were sitting there having morning 566 00:22:47,800 --> 00:22:49,159 Speaker 3: tea and there was a coffee card and they were 567 00:22:49,160 --> 00:22:51,399 Speaker 3: all the pastries out, and this lady on my table 568 00:22:51,440 --> 00:22:53,080 Speaker 3: is saying, oh, no, I'm watching my weight. I want 569 00:22:53,119 --> 00:22:54,560 Speaker 3: to diet. I can't have all that. So I just 570 00:22:54,600 --> 00:22:56,040 Speaker 3: went and got a coffee and came back and I 571 00:22:56,160 --> 00:22:58,040 Speaker 3: took my arms from my bag and she did the 572 00:22:58,040 --> 00:22:59,600 Speaker 3: same thing. She got a green tea, came back and 573 00:22:59,600 --> 00:23:02,840 Speaker 3: pulled out these protein chips from her bag and I 574 00:23:02,880 --> 00:23:05,640 Speaker 3: was like, oh, that's interesting. And she's like, oh, yeah, 575 00:23:05,880 --> 00:23:08,560 Speaker 3: the photos and started ranting on about how Hell's coached 576 00:23:08,680 --> 00:23:11,160 Speaker 3: recommended them, and I just was like, oh, good God, 577 00:23:11,200 --> 00:23:13,000 Speaker 3: Like they probably gost her eight dollars a thing. But 578 00:23:13,040 --> 00:23:14,960 Speaker 3: I just think in the day and age we live in, 579 00:23:15,040 --> 00:23:18,199 Speaker 3: protein can sometimes just be too much, like protein chips, 580 00:23:18,240 --> 00:23:21,520 Speaker 3: like just too much. Honestly. So if you need it, yes, 581 00:23:21,640 --> 00:23:23,280 Speaker 3: but I think for most of us we're trying to 582 00:23:23,359 --> 00:23:26,000 Speaker 3: overdo the protein. It's just not necessary for a lot 583 00:23:26,000 --> 00:23:26,320 Speaker 3: of us. 584 00:23:26,840 --> 00:23:29,520 Speaker 1: There is a whole new range of protein snack chips 585 00:23:29,680 --> 00:23:34,280 Speaker 1: in the aisles at Bullies. I saw, and we'll look 586 00:23:34,280 --> 00:23:35,760 Speaker 1: at some of those in the new year, because some 587 00:23:35,800 --> 00:23:38,199 Speaker 1: of them had some quite serious additives to them, so 588 00:23:38,280 --> 00:23:40,560 Speaker 1: I was like, God, they're so misleading in terms of 589 00:23:40,560 --> 00:23:41,920 Speaker 1: the quality of it of the product. 590 00:23:42,520 --> 00:23:44,200 Speaker 2: All rightly, this is another really good word. 591 00:23:44,240 --> 00:23:47,760 Speaker 1: How do you beat and take control of constant sugar cravings? 592 00:23:48,720 --> 00:23:51,040 Speaker 3: I think it really comes down to the balance of 593 00:23:51,040 --> 00:23:53,760 Speaker 3: your meal. If you're eating high cars, if you're eating 594 00:23:53,840 --> 00:23:55,760 Speaker 3: sweets all day long, if you're starting your day with 595 00:23:55,800 --> 00:23:57,600 Speaker 3: a really sweet breakfast. And this is where we're actually 596 00:23:57,600 --> 00:23:59,800 Speaker 3: going to talk about some researching this in the new year, SUSI, 597 00:24:00,160 --> 00:24:01,800 Speaker 3: I think it comes down to the balance of your meal. 598 00:24:01,840 --> 00:24:04,359 Speaker 3: If you're not eating enough protein, and more is not better, 599 00:24:04,400 --> 00:24:06,320 Speaker 3: but you need to be getting for most people twenty 600 00:24:06,400 --> 00:24:08,879 Speaker 3: to thirty grams per meal. You need a good balance 601 00:24:08,880 --> 00:24:12,359 Speaker 3: of protein, a good balance of higher fiber carbohydrates. So 602 00:24:12,640 --> 00:24:15,040 Speaker 3: you know, a roasted jacket potato, or some brown rice 603 00:24:15,119 --> 00:24:17,360 Speaker 3: or kinmeira, or you might do you know, a couple 604 00:24:17,440 --> 00:24:19,760 Speaker 3: slices of whole grain bread. You want a good portion 605 00:24:19,840 --> 00:24:22,760 Speaker 3: of higher fiber carbohydrate. You want a good portion of 606 00:24:22,800 --> 00:24:26,520 Speaker 3: healthy vats, whether that's avocado, olive oil, awesome olives, maybe 607 00:24:26,520 --> 00:24:28,480 Speaker 3: a bit of cheese or something as well. And then 608 00:24:28,480 --> 00:24:31,280 Speaker 3: of course we want two to three cups per meal 609 00:24:31,520 --> 00:24:34,440 Speaker 3: at lunch and then again at dinner of vegetables and salad. 610 00:24:34,480 --> 00:24:37,360 Speaker 3: And if you're not balancing your meals out properly, absolutely 611 00:24:37,440 --> 00:24:39,760 Speaker 3: you're going to have way more sugar craves than you 612 00:24:39,840 --> 00:24:42,479 Speaker 3: ideally should. And then second part of that, ZUZI what 613 00:24:42,520 --> 00:24:45,280 Speaker 3: I just call head hunger, where what are the sweet cravings? 614 00:24:45,280 --> 00:24:47,359 Speaker 3: What are they being driven from? Is it stress? Is 615 00:24:47,359 --> 00:24:49,879 Speaker 3: it you're wanting to reward yourself. Is it more like 616 00:24:49,960 --> 00:24:52,960 Speaker 3: habit based because after dinner every night you immediately crave 617 00:24:53,040 --> 00:24:55,040 Speaker 3: something sweet when you sit down in front of the TV. 618 00:24:55,440 --> 00:24:57,720 Speaker 3: Actually ask yourself, like, are the sweet cravings at the 619 00:24:57,760 --> 00:25:00,560 Speaker 3: same time each day? Is it triggered by something in 620 00:25:00,560 --> 00:25:03,240 Speaker 3: my environment like turning on the TV or relaxing on 621 00:25:03,280 --> 00:25:06,359 Speaker 3: the couch after work? Actually ask yourself some questions around 622 00:25:06,400 --> 00:25:09,359 Speaker 3: these sweet cravings, because if that's head based hunger a 623 00:25:09,400 --> 00:25:11,240 Speaker 3: lot of the time, if you're not balancing your meals, 624 00:25:11,280 --> 00:25:13,879 Speaker 3: it's driving those cravings. But then the head hunger that 625 00:25:13,920 --> 00:25:16,879 Speaker 3: I call it, the emotion behind it, is then further 626 00:25:17,000 --> 00:25:19,440 Speaker 3: driving it even stronger and making it really really hard 627 00:25:19,480 --> 00:25:22,040 Speaker 3: to resist. So I actually ask yourself some questions about 628 00:25:22,080 --> 00:25:25,159 Speaker 3: that craving where are they coming from? What's my environment? Like, 629 00:25:25,200 --> 00:25:27,119 Speaker 3: what's my day been? Like? What are the things or 630 00:25:27,119 --> 00:25:29,360 Speaker 3: the thoughts that I'm telling myself? And I might give 631 00:25:29,359 --> 00:25:32,320 Speaker 3: you a better indication of I guess what's making these 632 00:25:32,359 --> 00:25:33,719 Speaker 3: cravings harder to handle? 633 00:25:34,080 --> 00:25:35,439 Speaker 1: And I had a client message to me, I've got 634 00:25:35,520 --> 00:25:39,720 Speaker 1: terrible sugar cravings. I was like, eat something wholesome and nourishing. 635 00:25:39,800 --> 00:25:41,280 Speaker 1: Don't give in because as soon as you give in, 636 00:25:41,320 --> 00:25:43,399 Speaker 1: it just drives and it lights the brain up. So you're right, 637 00:25:43,440 --> 00:25:45,399 Speaker 1: it's getting the baseline diet sorted and making sure this 638 00:25:45,480 --> 00:25:48,879 Speaker 1: adequate carb, protein and bulk. But my rule across the 639 00:25:48,920 --> 00:25:51,480 Speaker 1: board for myself everyone, no sweet food in the day 640 00:25:51,880 --> 00:25:57,160 Speaker 1: for women in particular, hormonially driven programming, insulent issues, whatever 641 00:25:57,200 --> 00:25:59,400 Speaker 1: it is, as soon as you break the seal. It's 642 00:25:59,400 --> 00:26:01,639 Speaker 1: like when you go to toilet after twenty five beers. 643 00:26:02,240 --> 00:26:04,320 Speaker 1: Like as soon as you start the sweet food, it 644 00:26:04,359 --> 00:26:07,360 Speaker 1: will continue all day. So it's you know, if you're 645 00:26:07,400 --> 00:26:09,480 Speaker 1: someone who likes sweets and you know you have something 646 00:26:09,560 --> 00:26:11,800 Speaker 1: after dinnershore, but you've got a hold tight because I 647 00:26:11,840 --> 00:26:14,280 Speaker 1: guarantee you if you crack open the pastry in the 648 00:26:14,280 --> 00:26:16,000 Speaker 1: morning or the chocolate in the afternoon, you will just 649 00:26:16,080 --> 00:26:18,359 Speaker 1: keep munching all day. So that is a very strong 650 00:26:18,440 --> 00:26:21,080 Speaker 1: rule that might take a couple of times to break 651 00:26:21,080 --> 00:26:22,720 Speaker 1: the habit. But you've got to get off the sweet 652 00:26:22,760 --> 00:26:24,399 Speaker 1: stuff because it just makes you want more of it. 653 00:26:25,200 --> 00:26:29,520 Speaker 1: And then our final question for the Helian is is 654 00:26:29,520 --> 00:26:32,320 Speaker 1: there anything that you wish you knew when you were 655 00:26:32,359 --> 00:26:33,320 Speaker 1: studying nutrition? 656 00:26:34,200 --> 00:26:37,359 Speaker 3: Honestly, no, Like, I think the whole point about nutrition 657 00:26:37,520 --> 00:26:39,959 Speaker 3: science is that it constantly changes and evolved. So am 658 00:26:40,040 --> 00:26:43,480 Speaker 3: I a completely dietician to what I was eleven twelve 659 00:26:43,560 --> 00:26:46,240 Speaker 3: years ago when I graduated, Absolutely, because I know so 660 00:26:46,359 --> 00:26:49,560 Speaker 3: much more now. Some of it is experience, and others 661 00:26:49,760 --> 00:26:52,359 Speaker 3: is just you know, trialing things with clients, and others 662 00:26:52,440 --> 00:26:55,399 Speaker 3: is just because the nutrition science has actually changed in 663 00:26:55,440 --> 00:26:58,040 Speaker 3: the last ten years. So I don't think I wish 664 00:26:58,119 --> 00:27:00,840 Speaker 3: that there was anything new that I learned. Like I 665 00:27:00,840 --> 00:27:02,760 Speaker 3: think the things I know now how I help my 666 00:27:02,760 --> 00:27:05,719 Speaker 3: clients now the science wasn't available back then, you know. 667 00:27:06,200 --> 00:27:08,800 Speaker 3: So I can't think of anything that comes to mind 668 00:27:08,840 --> 00:27:10,479 Speaker 3: that I wish that I knew when I was in 669 00:27:10,480 --> 00:27:11,560 Speaker 3: your graduate What about you? 670 00:27:12,080 --> 00:27:15,280 Speaker 1: Oh, I wish I knew to take good food photos early. 671 00:27:16,440 --> 00:27:17,560 Speaker 2: It was late to the party. 672 00:27:17,600 --> 00:27:20,280 Speaker 1: Of that, but no, not really like I think in 673 00:27:20,359 --> 00:27:22,040 Speaker 1: terms of career, because I think this is coming from 674 00:27:22,240 --> 00:27:25,280 Speaker 1: a student studying nutrition. I think my advice as a 675 00:27:25,320 --> 00:27:29,199 Speaker 1: career is just take every opportunity really early, because I 676 00:27:29,240 --> 00:27:31,840 Speaker 1: think sometimes we're programmed to wait until you sort of 677 00:27:31,840 --> 00:27:33,919 Speaker 1: finish a degree and then start. But a lot of 678 00:27:33,920 --> 00:27:35,919 Speaker 1: the opportunities I had came because I did a lot 679 00:27:35,960 --> 00:27:38,480 Speaker 1: of work experience when I was studying. So if nutrition 680 00:27:38,600 --> 00:27:41,439 Speaker 1: is your thing, you want to start doing the stuff now, 681 00:27:41,480 --> 00:27:44,199 Speaker 1: you know, volunteer for work experience, look for opportunities like 682 00:27:44,240 --> 00:27:46,320 Speaker 1: I worked at Ant's Biscuits when I was still a student. 683 00:27:46,880 --> 00:27:48,800 Speaker 1: So I think that you can see and we see 684 00:27:48,800 --> 00:27:51,200 Speaker 1: this even when we call for volunteers. You know, people 685 00:27:51,200 --> 00:27:52,960 Speaker 1: who are ready to get right in and get stuck 686 00:27:53,000 --> 00:27:54,679 Speaker 1: into it, even as students are the ones that go 687 00:27:54,720 --> 00:27:57,720 Speaker 1: above and beyond. So I think, just look for opportunities early, 688 00:27:57,840 --> 00:28:00,479 Speaker 1: and you know, get your social media going, and you know, 689 00:28:00,800 --> 00:28:03,520 Speaker 1: get immersed in the products at the supermarket, and you know, 690 00:28:03,600 --> 00:28:07,480 Speaker 1: I find that, you know, in general, people trying to 691 00:28:07,520 --> 00:28:10,280 Speaker 1: cut corners. So if you like to start writing now, 692 00:28:10,400 --> 00:28:12,639 Speaker 1: like there's nothing holding you backtically in this day and age, 693 00:28:12,640 --> 00:28:15,040 Speaker 1: you know, you can get stuff on YouTube, you can 694 00:28:15,080 --> 00:28:17,359 Speaker 1: write straight away, you can do recipes, So if that's 695 00:28:17,400 --> 00:28:20,960 Speaker 1: your interest and goal, don't wait to get started. And also, 696 00:28:21,000 --> 00:28:22,680 Speaker 1: I think in this day and age, it's about having 697 00:28:22,720 --> 00:28:25,520 Speaker 1: a niche as well. You know, like there's so many 698 00:28:25,560 --> 00:28:28,560 Speaker 1: dieticians nutritionus online. I just see, you know, hundreds and 699 00:28:28,640 --> 00:28:30,360 Speaker 1: hundreds of people sending the same message. 700 00:28:30,400 --> 00:28:32,120 Speaker 2: Well, you've got to differentiate. 701 00:28:32,160 --> 00:28:33,560 Speaker 1: So you've really got to get a niche and something 702 00:28:33,600 --> 00:28:36,680 Speaker 1: that you communicate or talk about differently. So I think, 703 00:28:36,760 --> 00:28:38,920 Speaker 1: you know, whatever that is, you want to develop a 704 00:28:38,920 --> 00:28:42,040 Speaker 1: different niche and model because there's a million dieticians nutritions 705 00:28:42,080 --> 00:28:44,080 Speaker 1: out there and you've got to be differentiated in the market. 706 00:28:44,960 --> 00:28:47,240 Speaker 1: All right, lean Well, that brings us to the end 707 00:28:47,240 --> 00:28:50,200 Speaker 1: of our final episode for twenty twenty three. We can't 708 00:28:50,200 --> 00:28:52,160 Speaker 1: thank you enough for your support. We hope you have 709 00:28:52,200 --> 00:28:54,680 Speaker 1: a RESTful and relaxing holiday. We hope that you prioritize 710 00:28:54,720 --> 00:28:57,920 Speaker 1: your movement and don't let your diet just go just 711 00:28:57,960 --> 00:29:00,800 Speaker 1: give up on it, you know, keep the consistency. And 712 00:29:00,840 --> 00:29:02,520 Speaker 1: it's a really nice chance for all of us to 713 00:29:02,960 --> 00:29:05,400 Speaker 1: reset and get on track for a very healthy twenty 714 00:29:05,440 --> 00:29:08,160 Speaker 1: twenty four and we will be back in the first 715 00:29:08,200 --> 00:29:10,840 Speaker 1: week of January to motivate and excite you about a 716 00:29:10,840 --> 00:29:11,440 Speaker 1: big new year. 717 00:29:11,480 --> 00:29:12,720 Speaker 2: So Merry Christmas and thank you. 718 00:29:13,400 --> 00:29:16,680 Speaker 3: We'll be back on January the seventh. Sunday, January the seventh, 719 00:29:16,720 --> 00:29:18,200 Speaker 3: so listen out for us and we can't thank you 720 00:29:18,320 --> 00:29:20,480 Speaker 3: enough for all of your love and support this year. 721 00:29:20,480 --> 00:29:22,960 Speaker 3: We couldn't have done it without you, guys. Continue listening, 722 00:29:23,000 --> 00:29:26,280 Speaker 3: continue sharing the podcast, and have a very RESTful and 723 00:29:26,600 --> 00:29:28,280 Speaker 3: enjoyable Christmas. In year