Speaker 1: Well, this is our final episode of The Nutrition Couch
Speaker 1: for twenty twenty three, and we thought perhaps just to
Speaker 1: mix it up a little bit, we might take some
Speaker 1: of your questions because literally every week we have many
Speaker 1: many questions come through that we don't always get you
Speaker 1: on the podcast. So today for our final episode, is
Speaker 1: all about you and your questions as we wrap up
Speaker 1: a very big year. Hi, I'm Susie Burrow and Emily
Speaker 1: and Wad and each week we bring you The Nutrition Couch,
Speaker 1: the bi weekly podcast that keeps you up to date
Speaker 1: on everything you need to know in the world of nutrition.
Speaker 1: So Leanne, it's been a big year. We have been
Speaker 1: working on a number of projects for both the podcast
Speaker 1: and for expanding I guess some of the work we
Speaker 1: do in writing and presenting, and we're planning some events
Speaker 1: for early twenty twenty four. We'll be off to share
Speaker 1: with you in the new year. And we've been writing
Speaker 1: a lot because we've perhaps have a little book coming
Speaker 1: out again later in four so we thought it was
Speaker 1: a nice opportunity to have just a little bit of
Speaker 1: a chat. I think we also wanted to say a
Speaker 1: very big thank you to our very loyal audience, to
Speaker 1: have an opportunity and work to affect people's lives so
Speaker 1: positively is very I guess moving, you know, it certainly
Speaker 1: has a lot of meaning. And we get so many
Speaker 1: case studies of clients who are not even clients but
Speaker 1: listeners who have taken advice that we have shared over
Speaker 1: the last two and a half for almost three years
Speaker 1: and literally change their lives. You know, I hear twenty
Speaker 1: thirty fifty kilo weight losses just off the back of
Speaker 1: the podcast, and that is really powerful stuff. So we
Speaker 1: just want to thank you because your incredibly loyal audience.
Speaker 1: You know, you follow everything we do whenever we produce products.
Speaker 1: You're very supportive of that, and you know, we really
Speaker 1: love what we do. We love engaging with you guys.
Speaker 1: We learn so much from you and we feel that
Speaker 1: that informs our practice. And yeah, it's just that time
Speaker 1: of the year where we sort of reflecting and think
Speaker 1: we've done really some hard work. But we're also very
Speaker 1: great to our audience and we don't want to ever
Speaker 1: take that for granted. So it was a big also
Speaker 1: thank you, wasn't it.
Speaker 2: Absolutely And we love but also not love whenever we
Speaker 2: shout out some products on the podcast. They sent tend
Speaker 2: to sell out on the supermarkets. Whenever Susan and I
Speaker 2: go to buy them, they're all sold out. But thank
Speaker 2: you for your support.
Speaker 1: Guy, which is the case with my DIP the other
Speaker 1: day in Coles. I was like, I've got to be right.
Speaker 2: I've got so many dms about people saying that it's
Speaker 2: sold out, and I was like, I blame Susie for
Speaker 2: telling people about it.
Speaker 1: Yeah, so go to Audi and get their one dollar
Speaker 1: fifty version cheaper. But yeah, so I think we also
Speaker 1: should have a big shout out to the team who
Speaker 1: helps us as well, because there are people behind the scenes.
Speaker 1: Of course, Leann's husband, David does all of our shit,
Speaker 1: I can say it, so he's sort of the third
Speaker 1: member of the podcast who cleans up all of our mistakes.
Speaker 1: And he's our tech guy, all our tech and all
Speaker 1: our legal anything we need. So we love him and
Speaker 1: we'll definitely get him some Christmas presents. We should shout
Speaker 1: out to Bronti, who is nutritionist who works with me,
Speaker 1: who does all about social media, any of our ebooks
Speaker 1: she puts together. She works really hard. We're always amazing headline.
Speaker 1: We're asking her to do things at ridiculous hours, So
Speaker 1: a big thank you to Brontie. We should also think
Speaker 1: Dan who does all our photography work and for our
Speaker 1: upcoming book. He's also a legend. He helps me with
Speaker 1: my website as well, so he's another legend. And who
Speaker 1: else to podcast our podcast?
Speaker 2: He's all over. We sent him episodes at the last
Speaker 2: minut because SUSI we always laying fat and forget to
Speaker 2: record and we're always late, and he covers our butts
Speaker 2: pretty much every time. And also my sister Nicky as
Speaker 2: well does who does.
Speaker 1: All our proofreading all our stuff is great. There's always
Speaker 1: lots of various so yeah, there are a big team
Speaker 1: in growing who really help us, and we wanted to
Speaker 1: say big thank you to them as well, because yeah,
Speaker 1: it takes a lot of people to bring all this
Speaker 1: stuff together for you guys. But that's enough emotional stuff
Speaker 1: obviously had and I aren't overly emotional, but we're going
Speaker 1: to answer your questions. So I had a lot come
Speaker 1: through this time. I just popped it up on Instagram
Speaker 1: the other day, so we're gonna churn through them before
Speaker 1: we wrap it up, and we'll be back in that
Speaker 1: first week of January. The first Sunday with a bumper episode.
Speaker 1: I've already got the lineup, so let's just take turns.
Speaker 1: I'm going to send one to you first. Yann, is
Speaker 1: lunch meat like chicken and turkey unhealthy?
Speaker 2: Well, it's a good eat to start us off. I'll
Speaker 2: definitely say things like ham are something that you should
Speaker 2: be limiting in your diet because of the research around
Speaker 2: the processed types of red meat and increasing the risk
Speaker 2: of certain types of cancers. But when it comes to
Speaker 2: chicken and turkey, it depends on the type. Like if
Speaker 2: I go into my deli it say, my local supermarket,
Speaker 2: I can get that really good quality, Like it's literally
Speaker 2: the roast chicken then pulled like off a barbecue chick,
Speaker 2: or they call it roast chicken, but you can clearly
Speaker 2: see it's a very processed type of chicken. So I
Speaker 2: think when it's not clearly chicken and turkey, it's more
Speaker 2: of that overly processed stuff I think we should be
Speaker 2: minimizing in our diet because it is a more processed
Speaker 2: type of protein. There's added salt into it as well,
Speaker 2: and there's sometimes a few other kind of added nutrients
Speaker 2: in there as well. So I don't love it. I
Speaker 2: think it's a quick and easy option, but I would
Speaker 2: say kind of be limiting that way possible, and if
Speaker 2: you can, you know, batch cook some chicken breast itself
Speaker 2: or some turkey breast itself on the weekend and then
Speaker 2: kind of freeze it into you know, small amounts or
Speaker 2: you know, separate portions of that way you can use
Speaker 2: that during the week. I always think fresh is best,
Speaker 2: and when it comes to things like lunch meats and
Speaker 2: deli meats, there is a more processed element to it
Speaker 2: than if you were to cook your own from scratch
Speaker 2: in terms of just like a chicken breast fill it.
Speaker 2: So it's not certainly a lot better than other things
Speaker 2: like you know, stopping past KFC for lunch, for example,
Speaker 2: But I don't think we want too much of that
Speaker 2: in our diets, particularly for small children, because the sodium
Speaker 2: content can be quite high. What are your thoughts.
Speaker 1: I think that we have to acknowledge that there is
Speaker 1: an association between meats that contain nitrate, which is any
Speaker 1: cured and processed meat, so that things like tritzso precudo salami,
Speaker 1: and this growing range of kids snack food which we
Speaker 1: are also going to cover in the New Year, which
Speaker 1: is full of processed meat, Like what about all these
Speaker 1: Twigi sticks and like process meat and crackers marketed to
Speaker 1: kids the Going gangluses in the supermarket, So you know,
Speaker 1: they are associated with damage to the digestive track, which
Speaker 1: is associated with an increased risk of gut cancer. So
Speaker 1: I think at most you wouldn't want to include process
Speaker 1: meat of any form in your diet more than once
Speaker 1: or twice a week, particularly if you've got a family
Speaker 1: the history of Bower cancer. So I think, I you know,
Speaker 1: and this just shows the difference between ideal and reality. Certainly,
Speaker 1: I use ham on my kids sandwiches sometimes. Now they're
Speaker 1: offered at the wament they haven't had it, but there
Speaker 1: was a period I was putting it on. But you know,
Speaker 1: we have to acknowledge the research that, particularly for those
Speaker 1: with a family history of bowercans, you do need to
Speaker 1: be careful. And that's a good reminder coming into the
Speaker 1: festive season. Just go easy on things like the salami.
Speaker 1: It really is not great for us. And fresh like
Speaker 1: you describe roasted meat, seafood, etc. I'm much much better,
Speaker 1: and we are going to cover that as a podcast
Speaker 1: because I have a real concern with you know, snack
Speaker 1: packs of chicken crimpies which have added MSG and then
Speaker 1: some processed meat to go along with it. How that
Speaker 1: has slipped into supermarkets without anyone kicking up a farce,
Speaker 1: I'm not quite sure, but that's certainly not what I'd
Speaker 1: be putting in my kids launch boxes as a snack.
Speaker 1: All right. The best way to control weight if you're
Speaker 1: having surgery and can't exercise, and certainly I've had clients
Speaker 1: this year with that who have had ankle reconstructions and
Speaker 1: they can't move. Now it's a bit of a conundrum
Speaker 1: in isn't it land, because you don't want to staff
Speaker 1: when they're healing. You know, surgery is still significant. They
Speaker 1: still need certain amounts of protein. So some guidelines that
Speaker 1: I give are clients in that support is drop the stacks,
Speaker 1: you know, stick to meals and perhaps just make them
Speaker 1: a lot smaller so you're not moving. You are losing
Speaker 1: probably a few hundred calories of movement. But you want
Speaker 1: to tick the box on protein. So I might say
Speaker 1: to my clients, instead of having two eggs and two
Speaker 1: toes for breakfast, still have two eggs, which just have
Speaker 1: one toes, So just drop the color hydrate down a
Speaker 1: little bit. I also encourage them to have one, so
Speaker 1: they might have a soup and a piece of chicken breast,
Speaker 1: so they're still getting a lot of low calorie bulk
Speaker 1: and the protein, but getting rid of all the little extras.
Speaker 1: So I think there's also a psychological component that you're
Speaker 1: lying in a bed, you're going out of your mind,
Speaker 1: so you might need a little chocolate to get you through.
Speaker 1: But I think in general, if you cut the snacks
Speaker 1: out and just concentrate on very fresh, whole food, it
Speaker 1: will naturally drop the calories and you certainly won't need
Speaker 1: to snack. So put your meal times back. You might
Speaker 1: not need breakfast to eight or nine, then lunch at one,
Speaker 1: so you shorten the day. You're not having something to
Speaker 1: eat at six, and then trying to fill all those
Speaker 1: hours is another trick as well.
Speaker 2: I was going to say same thing, just in terms
Speaker 2: of reducing the snacks, Like for a lot of people
Speaker 2: we add the snacks on when the exercise goes up
Speaker 2: or where we are moving a lot more if you're
Speaker 2: not only not exercising, but you're also not really walking,
Speaker 2: like if you're lying in a better a couch for
Speaker 2: six weeks trying to recover, you actually need significantly less
Speaker 2: than if you are exercising, plus doing that day to
Speaker 2: day kind of general movement that you're doing as well.
Speaker 2: So I think for most people who are basically not moving,
Speaker 2: sitting on a couch or lying in a bed recovering,
Speaker 2: basically three solid, you know, well balanced meals each day
Speaker 2: should be enough on most days, and just really listen
Speaker 2: to your hunger. Like Susie said, there's absolutely what I
Speaker 2: call a head component to it. Most of us are lying,
Speaker 2: they're feeling sorry for ourselves, thinking we deserve a treat
Speaker 2: because we're recovering and wanting to eat and snack and
Speaker 2: have extra chocolates and that sort of thing. And that's
Speaker 2: all well and good. But the more that you have,
Speaker 2: the more your weight will go up. And that's the
Speaker 2: hardest thing we see with clients Susie that say, you know,
Speaker 2: I rolled my ankle and I couldn't exercise for eight weeks,
Speaker 2: and my weight, you know, I went up five ten kilos,
Speaker 2: or I had a knee reconstruction, and my weight went
Speaker 2: up because I kept eating the same amount. If you're
Speaker 2: doing less activity or less exercise, less movement, you certainly
Speaker 2: need to eat less because your body doesn't actually require
Speaker 2: the additional fuel because you're moving left. So the best
Speaker 2: way to control your weight is just to reduce the
Speaker 2: snacks or remove them entirely if you really, you know,
Speaker 2: lying in a bed and you're really not doing much
Speaker 2: movement at all.
Speaker 1: Alrightly, And what's your favorite new product of twenty twenty three, Well, you.
Speaker 2: Know mine already. It's the Coal's Mini minsticks. Boody obsessed
Speaker 2: with them. They're so good that all the perform soups,
Speaker 2: which should developed by a sports digition. I will say
Speaker 2: I've eaten a lot of those performed soups this year
Speaker 2: because they're good protein, good five but there's a good
Speaker 2: amount of veggie. There's some legoons in them. Like through
Speaker 2: that postpartum period when I had Tilly, like that was
Speaker 2: through winter, I would eat I reckon four or five
Speaker 2: of them a week, no joke. We just didn't have
Speaker 2: time to meal prep two little kids under two. I
Speaker 2: was back into full time work at you know, four
Speaker 2: or five weeks, like it was. It was a crazy time.
Speaker 2: I look back, I'm like, how was that only four
Speaker 2: months ago? How did I do that? But I relied
Speaker 2: heavily on coals perform soups and coals minip midsticks.
Speaker 1: Well that's production because they sort of had not enough
Speaker 1: for ages and then they've got them back in there.
Speaker 1: I noticed the other day they have put the price
Speaker 1: up as well. I noticed another dollar. Thanks for that.
Speaker 1: But last year they had like coal's. We talked about
Speaker 1: Christmas foods a couple of weeks ago. I've been looking
Speaker 1: for them because I'm waiting for them to come back,
Speaker 1: but I don't think they are. There was like mini
Speaker 1: ice creams of like a Santa and like a penguin.
Speaker 1: That was so I know, and they were last year
Speaker 1: and they haven't brought them back. A bit sad about
Speaker 1: that because they were quite locale too, and they had
Speaker 1: that Bubbalo Bill consistency of that ice cream. Because ice
Speaker 1: creams are either made like a like an icy ice
Speaker 1: block like a paddle pop, or a creamy one like
Speaker 1: a Bubblo Bill, and they were the creamy type.
Speaker 2: Which is the best type.
Speaker 1: So I was a bit sad about that. Yeah, my
Speaker 1: favorite product is the Yumi's Mediterranean Vegetable Dip. I just
Speaker 1: can't get enough of that, and I love us snack
Speaker 1: plate and dips are so difficult because really like playing
Speaker 1: beech with at tazeki is just not the same. But
Speaker 1: at this I've been just eating bucketloads of it. I
Speaker 1: love it. So that's my favorite product. I think I
Speaker 1: haven't thought too deeply, but that's on my mind at
Speaker 1: the moment. So that's a good one, all right. So
Speaker 1: what's next? Oh? What inspired us to be a dietitian?
Speaker 1: I actually don't know this. I know my answer, but
Speaker 1: I don't know yours. Why did you become a dietician?
Speaker 1: Because it was your mother? It was a sophie.
Speaker 2: Yeah, it was always healthy. She was always into nutrition
Speaker 2: and cooking. But for me, it was always something to
Speaker 2: do with health and helping people, like my three picks.
Speaker 2: You know, all through high school, I either wanted to
Speaker 2: be a doctor, a physio, or a dietitian. And I
Speaker 2: landed with dietetics because I did my work experience. You
Speaker 2: know in year eleven year, go away for a week
Speaker 2: and you go to you know a place and you
Speaker 2: do work experience. I did it with a physio and
Speaker 2: my hands were just destroyed in my back, like leaning
Speaker 2: over a bed all day, like just massaging people. I
Speaker 2: was like I can't do this. I was like, nah,
Speaker 2: I can't, can't do physio, and then medicine. I was like,
Speaker 2: oh I didn't. I didn't quite get the marks like
Speaker 2: I think pretty much you needed like the op one,
Speaker 2: and I didn't quite get that, so I always had
Speaker 2: to do it further additional study, and I was like, no,
Speaker 2: I just want to go do something straight away. So
Speaker 2: dietetics it was. And I've always loved food, always wanted
Speaker 2: to help people, so it was an easy kind of
Speaker 2: an easy pathway for me. Anyway, what about you, Well, I've.
Speaker 1: Never seen your touch David and him a massage, so
Speaker 1: I can't be very hands on with the feet anyway.
Speaker 2: I don't do feat well.
Speaker 1: I because I wanted to be a sports dititian. I
Speaker 1: like the rugby league. It was the Brisbane Broncos actually
Speaker 1: they like Well, there was an article in I think
Speaker 1: like New Idea when magazines were massive about Holly Frail,
Speaker 1: who's still a dietitian. Now she was the Brisbane Broncos dietician.
Speaker 1: I'm talking like this reveals how old I am. I'm
Speaker 1: talking like nineteen was in year ten, must have been
Speaker 1: like nineteen ninety three, And I just thought oh, how
Speaker 1: fab Like what a great joe she was Hailey Lewis's
Speaker 1: dietician two And I liked the swimming, and I thought,
Speaker 1: can I say, Hailey Lewis's on Instagram? She looks amazing?
Speaker 1: People amazing? And I thought, what a great job, Like
Speaker 1: you got to talk to people a dakes, some very
Speaker 1: nosy and everyone eats, and you could do this the athletes,
Speaker 1: Like I just thought that was the best job. And
Speaker 1: then I always wanted to do sports dutition and I did.
Speaker 1: And yeah, the boys were great when I was younger,
Speaker 1: but the novelty certainly wore off. And I sort of,
Speaker 1: as I've evolved, become much more interested in women's health,
Speaker 1: and I think going through those phases yourself. But yeah,
Speaker 1: I always wanted to be a dietician from when I
Speaker 1: was fifteen, never wavered, and now I should have been
Speaker 1: I did well in economics, I should have done that.
Speaker 1: I would have made heapes more money. But I always
Speaker 1: wanted to be a dietician. So it's been in me
Speaker 1: since I was fifteen, which is many years. I work
Speaker 1: reveal how many, but a lot all rush. What's the
Speaker 1: next one? We've got there? A bit more foody is
Speaker 1: it okay to have hydrolyte every day to help with migraines?
Speaker 1: And I had a question about this actually just today,
Speaker 1: not even this one. So this is pertinent at this
Speaker 1: time of year when it's very hot.
Speaker 2: I mean, I'm not even going to answer that question
Speaker 2: to start with, but I would say, why are you
Speaker 2: having migraines every day? I think that you need to
Speaker 2: go and get that investigated. Like having migraines every single
Speaker 2: day isn't normal. So I would say go to a professional,
Speaker 2: a doctor as a starting point, and had that investigated.
Speaker 2: It could potentially be a food chemical reaction within your diet.
Speaker 2: Some people are very sensitive to certain types of food
Speaker 2: chemicals which can promote migraines. Might be perimenopause, a lot
Speaker 2: of migraines, could be an underlying health condition, could be
Speaker 2: excessive amounts of stress, Like there's got to be a
Speaker 2: trigger for the migrams. You need to figure that out.
Speaker 2: But I don't really see too much wrong with having
Speaker 2: a hydrolt But it's really to support the electrolyte imbalance
Speaker 2: is in you. And I don't really think migraines are
Speaker 2: for the most part from an electrolyte and balance. Unless
Speaker 2: you're like a roufo, you're in the hot sun constantly,
Speaker 2: you're just sweating it out. I don't really think that
Speaker 2: an electrolyte drink would be not that it's going to
Speaker 2: do you any real harm, but I don't really think
Speaker 2: it's a it's a solution. You kind of whacking a
Speaker 2: band aid on something that really needs a proper investigation
Speaker 2: as to why.
Speaker 1: True. Absolutely, you know, we would certainly encourage someone to
Speaker 1: get the medical aspects sorted. I think I didn't have
Speaker 1: an issue with hydralte. Generally, it's pretty low load. I
Speaker 1: think if you're someone who's a salty sweater, I'm living
Speaker 1: in really hot conditions exercising, you know, don't have much sugar.
Speaker 1: So I don't have a problem with it as a product.
Speaker 1: But yeah, I definitely we certainly want you to make
Speaker 1: sure the migraines are being managed properly. All Right, The
Speaker 1: best way to make New Year's resolutions that stick?
Speaker 2: This is a really good question. That's a great question.
Speaker 2: I personally you need to coach, Like this year, I
Speaker 2: had big goals my businesses. I'm about to launch a
Speaker 2: business together Susie and I and I've got three others
Speaker 2: so I have four businesses by twenty twenty four. I
Speaker 2: have a coach. I think we all need a coach.
Speaker 2: I think the best way to make a resolution stick
Speaker 2: is to actually stay accountable and hire a coach, whether
Speaker 2: that's a nutrition coach, your business coacher, a wellness coach,
Speaker 2: whatever it might be. I really do think we're better
Speaker 2: with accountability. And second to that, I think that your
Speaker 2: goals actually need to be realistic. I mean realistically. If
Speaker 2: your goal is to lose thirty kilos and you put
Speaker 2: on thirty kilos, say over ten years, don't give yourself
Speaker 2: eight weeks to get off thirty kilos because it's not
Speaker 2: going to happen. So actually be realistic with the goals
Speaker 2: that you're setting because if they're unrealistic, you're not actually
Speaker 2: going to achieve them, which is going to drop your motivation.
Speaker 2: You're going to fall off the wagon. So need to
Speaker 2: be realistic, and you need to have some form of
Speaker 2: accountability in order to make those goals stick, because, let's
Speaker 2: be real, life is busy, it's challenging, there are crappy days,
Speaker 2: there are good days. In order to get you on
Speaker 2: track and keep you moving towards those goals, you often
Speaker 2: need somebody who is outside of your immediate circle to
Speaker 2: keep you accountable to those goals.
Speaker 1: Yeah, there's nothing better than having that level of support.
Speaker 1: One hundred percent. I couldn't agree more. I think at
Speaker 1: a lower level, if you are self managing for whatever reason,
Speaker 1: I think you've got to set goals that you actually like.
Speaker 1: So one of the things I see all the time
Speaker 1: is people going to the gym and they hate it,
Speaker 1: or expecting themselves to eating certain foods they don't even like,
Speaker 1: following meal plans that don't have any of their foods
Speaker 1: that they enjoy. You have to create a lifestyle balance
Speaker 1: of exercise, diet that you actually enjoy and then it
Speaker 1: doesn't feel restrictive and it's sustainable. So I think really
Speaker 1: question going into the new year, what you know you
Speaker 1: need to move more, How are you going to do
Speaker 1: it in a way that you enjoy? Is it making
Speaker 1: a weekly walking date or a daily walking date with
Speaker 1: a neighbor or a friend. Is it that you need
Speaker 1: to pay for a personal trainer because you hate the
Speaker 1: gym and you won't do it without like, be honest
Speaker 1: with yourself and create a regime and a diet that
Speaker 1: you actually like doing and then it's easy. It's when
Speaker 1: we try and make ourselves do stuff we don't like
Speaker 1: because there's a belief that that's how you should do it,
Speaker 1: that it's never sustainable. Another one for you, my calorie
Speaker 1: deficit queen, how do you include olive oil but keep
Speaker 1: your calories in deficit?
Speaker 2: Ooh, that one's tough. Yeah, I really think you have
Speaker 2: to be smart with your fat choices, Like I think
Speaker 2: it has to kind of be the only, if not
Speaker 2: one of two fat choices in the meal. So if
Speaker 2: you're going to have, you know, nuts and avocado and
Speaker 2: olive oil in the meal, you're gonna have a really
Speaker 2: hard time sticking to a deficit. You might need to
Speaker 2: pull back slightly on the carbohydrate load in the meal
Speaker 2: in order to have a bit more of a fat buffer.
Speaker 2: But it's something that I would probably say for most
Speaker 2: of my clients. I'm not using it in every single
Speaker 2: recipe absolutely, because it is just really really tricky to
Speaker 2: get in a deficit. It's much better to really focus
Speaker 2: on having good quality anti inflammatory facts regularly. Once you're
Speaker 2: back at maintenance calories. It is pretty tight for a
Speaker 2: lot of people to do in a deficit. But you're
Speaker 2: just gonna have to look at your balance of good
Speaker 2: fats and bad fats. And to be honest, too many
Speaker 2: of us in a deficit are letting the extra chocolates
Speaker 2: and sol foods and you know, additional things slip in
Speaker 2: which has got the opposite of those good quality anti
Speaker 2: inflammatory facts. We need to just kind of try to
Speaker 2: replace some of the extra snack foods with a little
Speaker 2: bit of extra you know, olive oil in addressing your
Speaker 2: to cook our protein and that sort of thing. But
Speaker 2: it's a tough one. It can be done, but you
Speaker 2: have to look at the overall quality of your diet
Speaker 2: and I'd say it's probably really tricky to included in
Speaker 2: every meal, but I would say at least a couple
Speaker 2: of times a week. Make that your goal. When you're
Speaker 2: in a calorie deficit, and when you're out of a deficit,
Speaker 2: eating back at maintenance calories, I'd aim to include at
Speaker 2: least a portion of it every day because we have
Speaker 2: so much good quality research to show us how powerful
Speaker 2: it is in terms of anti inflammatory you know, of
Speaker 2: food in terms.
Speaker 1: Of our diet. Yeah, it's interesting because I never have
Speaker 1: trouble with clients having too much extravagionarly oil. But I
Speaker 1: have way trouble with clients having too much mayonnaise, too
Speaker 1: much butter on their toes too. So I think we
Speaker 1: choose the fats we want and we forget. So I generally,
Speaker 1: if the other fats are under control, I don't generally
Speaker 1: count the oil in cooking if it's in a moderate amerk.
Speaker 1: So like if I'm just doing, say something's a bit
Speaker 1: of veggies in the pan. So say I'm doing veggies
Speaker 1: for the whole family in the pan, and I pour
Speaker 1: a bit of oil, I'm not looking at that. It's
Speaker 1: not excessive. But I do think you have to be
Speaker 1: careful with your poor because people will pour too much.
Speaker 1: So if you do, you're in trouble. Yeah, so I
Speaker 1: think you know, sort of once today within reason, but
Speaker 1: certainly I'm not then drizzling it on my salad as well,
Speaker 1: So I think, you know, just be mindful. In my experience,
Speaker 1: it's the other fats that are much more of the
Speaker 1: issue than the oil, and people then having avocado as well.
Speaker 1: So I personally tend to just use oil as my
Speaker 1: main fat. I don't tend to add anything else. But
Speaker 1: if you add, you then you're gonna have to be
Speaker 1: a bit more mindful of the portions. Okay, what's another
Speaker 1: one we've got here? Oh, this is interesting, A chance
Speaker 1: of capsicums, okay, because the fresh are so expensive, and
Speaker 1: I don't disagree. So those capsicums, now, I bought four
Speaker 1: in Coals, the five dollars ninety pack, and one was rotten,
Speaker 1: which is just so upsetting because they are so expensive
Speaker 1: now here in Sydney. At the moment, they're between six
Speaker 1: and eight dollars a kilo. The red capsicums, which are
Speaker 1: the sort of most powerful. Actually, then the orange capsicums
Speaker 1: are the best in terms of antioxidants, particularly for the eye,
Speaker 1: and then the red and the yellow are after that.
Speaker 1: So you don't see orange very often. But I would
Speaker 1: say even when I go to the markets, like because
Speaker 1: I go to the markets when I can in Sydney,
Speaker 1: even then, some the capskins are still five dollars a kilo,
Speaker 1: So they're just one of those foods that just must
Speaker 1: be short supplied. I think they're hard to keep fresh.
Speaker 1: They go off quickly. But you know what, I've been
Speaker 1: using the minis. Have you seen in coals they've got
Speaker 1: the minis? Yeah, I love them.
Speaker 2: They're good, and they're.
Speaker 1: Actually much more cost effective and already have them too,
Speaker 1: I think, and they look really pretty on platters, so
Speaker 1: I use those. But in answer the question, yeah, got
Speaker 1: jars of any kind of vegetables. They might have a
Speaker 1: little bit of salt, but in general they're fine, so
Speaker 1: go for it.
Speaker 2: Tapscuins tend to be in quite a lot of oil
Speaker 2: as well, so if you are watching the weight, I
Speaker 2: just tend to kind of dry it off a ring
Speaker 2: stuff a little bit as well.
Speaker 1: And that's the same with olives too, like just strain.
Speaker 1: You've got to get rid of that extra off.
Speaker 2: Yeah, totally okay, Yeah, yeah, definitely from a budget perspective.
Speaker 1: Yeah, a question about protein water, and I had a
Speaker 1: question about this again. I think just today even a
Speaker 1: client saying to me is that okay if she drinks
Speaker 1: it in the hot weather.
Speaker 2: Now.
Speaker 1: Protein waters have got about thirty grams of protein per
Speaker 1: how many meals? Is that?
Speaker 2: Likeway?
Speaker 1: So I have only really used them with bariatric patients
Speaker 1: who were really struggling to get their protein intake up.
Speaker 1: I would generally not prescribe them for anyone unless they
Speaker 1: were insufficient in protein because they're I tea. What I
Speaker 1: don't like, and you might disagree with me, a lot
Speaker 1: of the functioning of the nutrients in protein, calcium, magnesium.
Speaker 1: It's the synergistic effect of all those nutrients coming together
Speaker 1: for absorption. So as soon as you're just isolated in water,
Speaker 1: I worry about absorption levels. So it's not my go to.
Speaker 1: I think if you were sort of had a limited
Speaker 1: food choice, so say you're you can't get vegan protein
Speaker 1: water anyway, But just say you were strict vegetarian, you
Speaker 1: didn't have a lot of food choice and you needed
Speaker 1: more protein. Sure, but it's certainly not something I generally
Speaker 1: prescribe for clients.
Speaker 2: No. One of the questions is protein water good if
Speaker 2: you're a vegetarian? So I mean, I think yes, if
Speaker 2: you're a limited vegetarian, right, if you don't like Tofuo tempe,
Speaker 2: you're not a big bean person.
Speaker 1: You don't need eggs.
Speaker 2: Absolutely, you need to find your protein some way, so yes,
Speaker 2: but look, have you tried them. I've tried the other brands,
Speaker 2: and just you don't have to post about it. Just
Speaker 2: tried it. I was like, God, I wouldn't post about
Speaker 2: that even if you paid me, Like it's awful.
Speaker 1: We're not getting a protein water endorsement.
Speaker 2: Bolly Butcher that on for us. But they're so sweet.
Speaker 2: But they are based on wpis so they're not a
Speaker 2: lot of clients who my clients are dairy free, they say, oh,
Speaker 2: can I have this to get my protein up? And
Speaker 2: I say, well, if you want to have dairy shore
Speaker 2: because it's actually based on dairy. So if you're vegan
Speaker 2: on plant based, they're not going to be an option
Speaker 2: for you because they are based on way based protein
Speaker 2: isolate powder. But yeah, they can be an option, but
Speaker 2: they're overly sweet, and I would say it's a last
Speaker 2: resort kind of option. It's definitely not what we will consider.
Speaker 2: I mean, it's not like it's a processed food, but
Speaker 2: it's also not like a whole food either. You're far
Speaker 2: better to get your protein if you're vegetarian, for some
Speaker 2: good quality Greek yo get eggs tofu beans. But you know,
Speaker 2: it can be used as a as an additional boost
Speaker 2: if you need to. But I think for most of
Speaker 2: us rather far too little protein or we're just having
Speaker 2: far too much, Like it's protein, protein, protein everything. I
Speaker 2: went to a conference last week Susie and we were
Speaker 2: sitting there having morning tea and there was a coffee
Speaker 2: card and they were all the pastries out, and this
Speaker 2: lady on my table is saying, oh, no, I'm watching
Speaker 2: my weight. I want to die. I can't have all that.
Speaker 2: So I just went and got a coffee and came
Speaker 2: back and I took my arms from my bag and
Speaker 2: she did the same thing. She got a green tea,
Speaker 2: came back and pulled out these protein chips from her
Speaker 2: bag and I was like, oh, that's interesting. And she's like, oh, yeah,
Speaker 2: I know the Pindus and started ranching on about how
Speaker 2: Heal's coach had recommended them, and I just was like,
Speaker 2: oh good God, Like they probably gost her eight dollars
Speaker 2: a thing. But I just think in the day and
Speaker 2: age we live in, protein can sometimes just be too much,
Speaker 2: like protein chips, like just too much.
Speaker 1: Honestly.
Speaker 2: So if you need it, yes, but I think for
Speaker 2: most of us we're trying to overdo the protein. It's
Speaker 2: just not necessary for a.
Speaker 1: Lot of us. There is a whole new range of
Speaker 1: protein snack chips in the aisles at Bullies. I saw,
Speaker 1: and we'll look at some of those in the new year,
Speaker 1: because some of them had some quite serious additives to them,
Speaker 1: So I was like, God, they're so misleading in terms
Speaker 1: of the quality of the product. All Rightlyn, this is
Speaker 1: another really good word. How do you beat and take
Speaker 1: control of constant sugar cravings?
Speaker 2: I think it really comes down to the balance of
Speaker 2: your meal. If you're eating high cars, if you're eating
Speaker 2: sweets all day long, if you're starting your day with
Speaker 2: a really sweet breakfast. And this is where we're actually
Speaker 2: going to talk about some research in this in the
Speaker 2: New year, SUSI, I think it comes down to the
Speaker 2: balance of your meal. If you're not eating enough protein,
Speaker 2: and more is not better, but you need to be
Speaker 2: getting for most people twenty to thirty grams per meal.
Speaker 2: You need a good balance of protein, a good balance
Speaker 2: of higher fiber carbohydrates. So you know, a roasted jacket potato,
Speaker 2: or some brown rice or kinmera or you might do
Speaker 2: you know, a couple slices of whole grain bread. You
Speaker 2: want a good portion of higher fiber carbohydrate. You want
Speaker 2: a good portion of healthy vats, whether that's avocado, olive oil,
Speaker 2: awesome olives, maybe a bit of cheese or something as well.
Speaker 2: And then of course we want two to three cups
Speaker 2: per meal at lunch and then again at dinner of
Speaker 2: vegetables and salad. And if you're not balancing your meals
Speaker 2: at properly, absolutely you're going to have way more sugar
Speaker 2: craves than you ideally should. And then the second part
Speaker 2: of that ZUZI what I just call head hunger. Where
Speaker 2: what are the sweet cravings? What are they being driven from?
Speaker 1: Is it stress?
Speaker 2: Is it you're wanting to reward yourself. Is it more
Speaker 2: like habit based because after dinner every night you immediately
Speaker 2: crave something sweet when you sit down in front of
Speaker 2: the TV. Actually ask yourself, like, are the sweet cravings
Speaker 2: at the same time each day? Is it triggered by
Speaker 2: something in my environment like turning on the TV or
Speaker 2: relaxing on the couch after work. Actually ask yourself some
Speaker 2: questions around these sweet cravings, because if that's head based
Speaker 2: hunger a lot of the time, if you're not balancing
Speaker 2: your meals, it's driving those cravings. But then the head
Speaker 2: hunger that I call it, the emotion behind it, is
Speaker 2: then further driving it even stronger and making it really
Speaker 2: really hard to resist. So actually ask yourself some questions
Speaker 2: about that craving. Where are they coming from what's my environment,
Speaker 2: like what's my day being? Like what are the things
Speaker 2: or the thoughts that I'm telling myself And I might
Speaker 2: give you a better indication of I guess what's making
Speaker 2: these cravings harder to handle?
Speaker 1: And I had a client message to me, I've got
Speaker 1: terrible sugar cravings. I was like, eat something wholesome and nourishing.
Speaker 1: Don't give in, because as soon as you give in,
Speaker 1: it just drives it. It lights the brain up. So
Speaker 1: you're right, it's getting the baseline diet sorted and making
Speaker 1: sure this adequate carb, protein and bulk. But my rule
Speaker 1: across the board for myself everyone, no sweet food in
Speaker 1: the day for women in particular, hormonially driven programming, insulent issues,
Speaker 1: whatever it is, as soon as you break the seal,
Speaker 1: it's like when you got to the toilet after twenty
Speaker 1: five beers. Like, as soon as you start the sweet food,
Speaker 1: it will continue all day. So it's you know, if
Speaker 1: you're someone who likes sweets and you know you have
Speaker 1: something after dinner shore but you've got a hold tight
Speaker 1: because I guarantee you if you crack open the pastry
Speaker 1: in the morning or the chocolate in the afternoon, you
Speaker 1: will just keep munching all day. So that is a
Speaker 1: very strong rule that might take a couple of times
Speaker 1: to break the habit. But you've got to get off
Speaker 1: the sweet stuff because it just makes you want more
Speaker 1: of it. And then our final question for the Helien,
Speaker 1: is there anything that you wish you knew when you
Speaker 1: were studying nutrition?
Speaker 2: Honestly, no, Like I think the whole point about nutrition
Speaker 2: science is that it constantly changes and evolved. So am
Speaker 2: I a completely dietician to what I was eleven twelve
Speaker 2: years ago when I graduated. Absolutely, because I know so
Speaker 2: much more now. Some of it is experienced and others
Speaker 2: is just you know, trialing things with clients, and others
Speaker 2: is just because the nutrition science has actually changed in
Speaker 2: the last ten years. So I don't think I wish
Speaker 2: that there was anything new that I learned. Like I
Speaker 2: think the things I know now how I help my
Speaker 2: clients now, the science wasn't available back then, you know.
Speaker 2: So I can't think of anything that comes to mind
Speaker 2: that I wish that I knew when I was in
Speaker 2: your graduate What about you?
Speaker 1: Oh, I wish I knew to take good food photos early.
Speaker 1: It was late to the party of that, But no,
Speaker 1: not really, like I think in terms of career, because
Speaker 1: I think this is coming from a student studying nutrition.
Speaker 1: I think my advice as a career is to take
Speaker 1: every opportunity really early, because I think sometimes we're programmed
Speaker 1: to wait until you sort of finish a degree and
Speaker 1: then start. But a lot of the opportunities I had
Speaker 1: came because I did a lot of work experience when
Speaker 1: I was studying. So if nutrition is your thing, you
Speaker 1: want to start doing the stuff now, you know, volunteer
Speaker 1: for work experience, look for opportunities like I worked at
Speaker 1: Ant's Biscuits, but I was still a student. So I
Speaker 1: think that you can see and we see this even
Speaker 1: when we call for volunteers. You know, people who are
Speaker 1: ready to get right in and get stuck into it,
Speaker 1: even as students are the ones that go above and beyond.
Speaker 1: So I think, just look for opportunities early, and you know,
Speaker 1: get your social media going, and you know, get immersed
Speaker 1: in the products at the supermarket, and you know, I
Speaker 1: find that, you know, in general, people trying to cut corners.
Speaker 1: So if you like to start writing now, like there's
Speaker 1: nothing holding you back, particularly in this day and age,
Speaker 1: you know, you can get stuff on YouTube, you can
Speaker 1: write straight away, you can do recipes, So if that's
Speaker 1: your interest and goal, don't wait to get started. And also,
Speaker 1: I think in this day and age, it's about having
Speaker 1: a niche as well. You know, like there's so many
Speaker 1: dieticians nutrition us online. I just see, you know, hundreds
Speaker 1: and hundreds of people selling the same message. Well, you've
Speaker 1: got to differentiate. So you've really got to get a
Speaker 1: niche and something that you communicate or talk about differently.
Speaker 1: So I think you know, whatever that is, you want
Speaker 1: to develop a different niche and model because there's a
Speaker 1: million dieticians nutritions out there and you've got to be
Speaker 1: differentiated in the market, all right. Lean Well, that brings
Speaker 1: us to the end of our final episode for twenty
Speaker 1: twenty three. We can't thank you enough for your support.
Speaker 1: We hope you have a restual and relaxing holiday. We
Speaker 1: hope that you prioritize your movement and don't let your
Speaker 1: diet just go just give up on it, you know,
Speaker 1: keep the consistency there. And it's a really nice chance
Speaker 1: for all of us to reset and get on track
Speaker 1: for a very healthy twenty twenty four and we will
Speaker 1: be back in the first week of January to motivate
Speaker 1: and excite you about a big new year. So Merry
Speaker 1: Christmas and thank you.
Speaker 2: We'll be back on January the seventh. Sunday, January the seventh,
Speaker 2: so listen out for us and we can't thank you
Speaker 2: enough for all of your love and support this year.
Speaker 2: We couldn't have done it without you, guys. Continue listening,
Speaker 2: continue sharing the podcast, and have a very RESTful and
Speaker 2: enjoyable Christmas. A year