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Speaker 1: Do you eat your largest meal at night? Are you

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Speaker 1: more of a breakfast person or do you try and

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Speaker 1: keep your dinner small? I need to find yourself over

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Speaker 1: eating after dinner after you've been bored all day. Today

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Speaker 1: I'm the Nutrition Couch podcast Leanne and I share the

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Speaker 1: latest on meal time research and why the time you

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Speaker 1: eat your main meal really does matter when it comes

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Speaker 1: to weight control. Hi am Susie Burrow and Amile and

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Speaker 1: Wood and each week we'd bring you The Nutrition Couch,

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Speaker 1: a bi weekly podcast that keeps you up to date

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Speaker 1: on everything you need to know in the world of

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Speaker 1: nutrition as well as meal times. Today we take a

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Speaker 1: closer look at diet self sabotage and how you can

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Speaker 1: work towards owning it and taking control of it. For

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Speaker 1: food and our list of question is about something very

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Speaker 1: pertinent at the moment, which is the healthiest salad dressing

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Speaker 1: when you're looking for one in the supermarket. So Leanne,

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Speaker 1: still nice and warm up there in Brisbane. I'd imagine

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Speaker 1: the sums really kicking in.

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Speaker 2: It is. It's been very warm. We've come out of

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Speaker 2: our little heat wave and it still hasn't really rained

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Speaker 2: that much, but it's been nice. The lices the weathersnash.

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Speaker 2: You know, it's nice to live in the sunshine steak

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Speaker 2: during summer, even if sometimes it is a little bit overwhelming.

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Speaker 1: You get a little bit of tan going, so yes,

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Speaker 1: you'll have no complaints from here. But we saw a

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Speaker 1: very interesting review paper that came through you found in

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Speaker 1: Obesity Reviews, which I thought was really interesting because if

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Speaker 1: we go back to nutritional recommendations. Certainly, when I studied nutrition,

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Speaker 1: it was always about it doesn't matter when you eat

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Speaker 1: your calories as long as you don't over consume. It's

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Speaker 1: not what's eaten for this particular meal, or basically it

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Speaker 1: doesn't matter when you have them as long as you're

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Speaker 1: in calorie balance or calorie deficit when it comes to waking.

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Speaker 1: But I have to be honestly, and as a clinician

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Speaker 1: working with clients every day, I have always naturally put

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Speaker 1: what I would describe as their calories towards the first

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Speaker 1: half of the day. A lot more, I think anecdotally

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Speaker 1: would find my clients are hungrier earlier in the day,

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Speaker 1: and then inevitably a lot of us are sitting down

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Speaker 1: when it comes to the second half of the day

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Speaker 1: and relaxing in front of the TV, which is why

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Speaker 1: you know, downing the tim tams and treats while we're

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Speaker 1: watching maths. If you're a bit guilty of that at

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Speaker 1: the moment, is not the best time to have it.

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Speaker 1: But this was a research paper published in Obesity Reviews,

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Speaker 1: so a very respected journal which found and was a

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Speaker 1: systematic reviewer meta analysis, which is where they group whole

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Speaker 1: lots of data sets together and really take a close

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Speaker 1: look at what they're actually doing. And what they found

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Speaker 1: was incredibly fascinating because they've heard a very close relationship

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Speaker 1: between the time of day in which calories were consumed

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Speaker 1: and weight loss when there is a calorie restriction. To

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Speaker 1: basically show that the more calories people in the first

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Speaker 1: half of the day, it's highly predictive of better weight

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Speaker 1: loss outcomes as part of a weight loss program. And yeah,

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Speaker 1: I know you've done some work recently with Professor John

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Speaker 1: Hawley on this on your main podcast and More Nutrition,

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Speaker 1: and you know, it really does appear the more we

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Speaker 1: understand about circadian rhythms that hormonially and we really are

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Speaker 1: programmed to burn at certain times and as such, eating

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Speaker 1: more in the second half of the day or if

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Speaker 1: you're a shift worker and find yourself routinely eating overnight

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Speaker 1: can have profound effects on weight gain and hormone levels.

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Speaker 1: And basically, and from this, what I took was timing

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Speaker 1: does matter, which is certainly something that I've always known

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Speaker 1: in my own practice.

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Speaker 2: And certainly working in the gut heals space and the

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Speaker 2: fatl space as well. I'm like you, I've always naturally

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Speaker 2: wanted my clients eating earlier, purely just because I don't

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Speaker 2: want them going to bed on a full stomach, because

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Speaker 2: then you do feel so bloated and sluggish, and I

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Speaker 2: don't feel like the body has enough time to break

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Speaker 2: down all of that extra energy consumed at night time.

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Speaker 2: So we've always been a big fan of my clients

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Speaker 2: eating earlier, having proper well rounded lunches. But we know

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Speaker 2: what happens in reality is that the women that we

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Speaker 2: work with, they're busy. Often they're skipping breakfast or they're

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Speaker 2: fasting intentionally. Then they're having a super light lunch, often

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Speaker 2: just a salad or a light super or light rap.

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Speaker 2: Then it comes to the main meal and that's when

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Speaker 2: they're overdoing it. And then then they're snacking after dinner

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Speaker 2: as well. So too many of us are getting that

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Speaker 2: spread wrong throughout the day. And certainly we know from

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Speaker 2: the research that to lose body fat you absolutely have

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Speaker 2: to be in a calorie deficit. We can't get around that.

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Speaker 2: But this study was really nice because it did show

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Speaker 2: that consuming the greatest proportion of your calories from the

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Speaker 2: day earlier actually was proposed to have a more positive

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Speaker 2: influence on weight loss and health outcomes as well. And

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Speaker 2: they were saying that that was potentially due to this

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Speaker 2: greatest synchronization of the human body and the circadian rhythms

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Speaker 2: that it has there. So I think, really, what's that

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Speaker 2: saying sort of like eat breakfast like a king, lunch

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Speaker 2: like a queen, and dinner like a bob or something

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Speaker 2: like that. I mean it really the research is coming

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Speaker 2: good from that perspective. So overall, what they did, as

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Speaker 2: they had they critically appraised different types of meta analysis.

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Speaker 2: So this was quite a good study because they really

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Speaker 2: looked at, well, you know, meta analysis is some of

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Speaker 2: our top studies, so they critically replaced all of them,

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Speaker 2: and really what they were looking for was energy reduced

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Speaker 2: diet so diets focusing on fat loss, and what they

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Speaker 2: found that's through all of those studies, people who ate

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Speaker 2: earlier in those diets in line with the calorie restriction

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Speaker 2: as well, so you can't just eat your calorie earlier,

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Speaker 2: it has to be in a deficit as well. Lost

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Speaker 2: a significantly greater proportion of weight loss, which it was

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Speaker 2: clinically significant, but at the end of the day it

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Speaker 2: was only one point two to three kilos, so it's

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Speaker 2: not huge in the grand scheme of things. But what

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Speaker 2: I find really interesting, in line with that extra weight loss,

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Speaker 2: there was also improvements in insulin resistance, fasting, glucose, and

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Speaker 2: elder cholesterol levels, so really health and fat loss improvements

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Speaker 2: as well, just by eating a greater proportion of your

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Speaker 2: calories earlier in the day. So I think for most

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Speaker 2: of us it comes down to planning and preparing because

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Speaker 2: we're rushing around, we're busy, we're trying to get the

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Speaker 2: kids out of the house to school, we're sitting down,

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Speaker 2: we're opening up our emails, and we're just bombarded with

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Speaker 2: work and we're not really thinking about our nutrition until

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Speaker 2: it gets to nighttime. So for most of us, this

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Speaker 2: really comes back to a proper planning and preparing can

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Speaker 2: actually have better fat loss outcomes and can actually have

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Speaker 2: better health outcomes overall as well.

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Speaker 1: I was going to say, it's funny we often say

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Speaker 1: the same things without discussing it. I think it falls

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Speaker 1: down for people with lunch because you start the day

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Speaker 1: and they might grab something so coffee or pastry or

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Speaker 1: something through the morning, and then lunch really gets pushed back.

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Speaker 1: Or for my busy mums, they're just sort of grab

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Speaker 1: and go on the run, so they're barely having it,

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Speaker 1: and then inevitably they start to snack in the afternoon

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Speaker 1: because they haven't eaten enough in the day. And then

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Speaker 1: we tend to have heavy or quicker things at nights,

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Speaker 1: so often family friendly meals like pasta and rice dishes,

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Speaker 1: Mexican pizza, they're all heavy carbohydrate based foods meals, and

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Speaker 1: then if you're going to have wine and biscuits and treats,

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Speaker 1: so it really ends lends itself to that really high

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Speaker 1: calorie load throughout the entire second half of the day.

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Speaker 1: So a few little tricks for listens if you know

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Speaker 1: that that naturally is the way things flow for you

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Speaker 1: through the day. I would say prioritizing a meal before twelve,

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Speaker 1: So if you've had a breakfast, eat at eleven twelve

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Speaker 1: and then really try and not have much until tin enough,

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Speaker 1: because as soon as you overdo it with the snacks

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Speaker 1: and you have the protein bars or the nut bars

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Speaker 1: and the cheese and crackers, it feeds that snacking pushes

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Speaker 1: dinner back. So you know, if you can even prioritize

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Speaker 1: an earlier dinner, or if you know that dinner will

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Speaker 1: be late, eat more in the day and put their

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Speaker 1: substantial afternoon snack out three or four and really just

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Speaker 1: make another light top up. So it really comes down

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Speaker 1: to engineering the foundation to fit in with your life,

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Speaker 1: and there's many different strategies to do that, but inevitably

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Speaker 1: it means trying to put a lot more earlier so

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Speaker 1: you can leave the evening a bit lighter, even if

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Speaker 1: you are having something. You know which are the lighter choices,

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Speaker 1: like having quliflower acerosotto or having zoodle pasta with a

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Speaker 1: plain source, or having more vegetarian meals in the first

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Speaker 1: half of the week because they're lighter and we'll lend

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Speaker 1: itself to a calorie deficit even if you do find

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Speaker 1: yourself eating later at night.

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Speaker 2: So what you're really saying is have the wine a

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Speaker 2: lot earlier, like morning tea time or something.

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Speaker 1: Depends on the day. Sometimes it may certainly feel like

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Speaker 1: a wine o'clock at three or four o'clock land, but

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Speaker 1: it is. You know, we laugh about it, but it's true.

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Speaker 1: You've got a factor in the way you like to eat.

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Speaker 1: So if you enjoy treats at night, you enjoy something sweet,

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Speaker 1: or a glass of wine or a sort of sit

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Speaker 1: down meal with your partner, you have to still find

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Speaker 1: ways to make it lighter and allow for that deficit

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Speaker 1: while still having it, which often means maybe choosing a

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Speaker 1: lower calorie wine or less carbon night, or choosing between

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Speaker 1: wine or dessert, or having vegetarian or fish based wheels

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Speaker 1: because they're lighter than say steak or even salmon, which

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Speaker 1: can be hiring calories. So just engineering it to achieve

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Speaker 1: your goals. And again we say all the time that's

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Speaker 1: the benefit of working with a dietitian, because a dietitian

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Speaker 1: can take your personal preferences and put them into a

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Speaker 1: plan that works. You know, it maybe simple a swopping

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Speaker 1: out of sweet potatoes some nights for pumpkin, and then

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Speaker 1: you've got room for desert or wine. So it's those

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Speaker 1: little engineering that really adds up, particularly when it comes

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Speaker 1: to this habitual structure through the day and working out

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Speaker 1: what the structure. And just in the past week alone,

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Speaker 1: I've engineered someone's diet to have too breakfastly and I've

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Speaker 1: engineered someone else's to sort of skip breakfast and have

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Speaker 1: sort of two lunches. So certainly when I'm talking to

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Speaker 1: clients or constantly changing it around to fit in with

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Speaker 1: their schedule and lifestyle, still achieving and how gary deficit,

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Speaker 1: but in a model of eating that suits their life

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Speaker 1: and their food preferences.

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Speaker 2: And just for our listeners at home, we have had

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Speaker 2: a couple of requests to sort of name what journal

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Speaker 2: article we're talking about. So this one was in the

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Speaker 2: Journal of Obesity Reviews and the title was Distribution of

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Speaker 2: Energy Intake across the Day and Weight Loss, a systematic

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Speaker 2: review and meta analysis by Young and colleagues from December

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Speaker 2: twenty twenty two. So if anyone wants to look that up,

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Speaker 2: that is the dits of the study, all right. So

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Speaker 2: for the case study today, we are talking about something

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Speaker 2: that we see I would say on a daily basis

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Speaker 2: in our clinics, and it's self sabotage. So it's a

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Speaker 2: really common theme. It comes up time and time again.

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Speaker 2: Where clients say my goal is weight loss, my goal

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Speaker 2: is hells, my goal is to get my diabetes or

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Speaker 2: my cholesterol under control, and then it's like, oh, hold on,

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Speaker 2: you went out and you had pizza, edizer and three wines,

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Speaker 2: Like what's happening here? Oh I just felt like it

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Speaker 2: in the moment, I had to have it. Everybody else

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Speaker 2: was having it. I didn't want to miss out. So

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Speaker 2: self sabotage is a real issue or a behavioral component

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Speaker 2: that so many of our clients struggle with, and I

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Speaker 2: genuinely see it when the goals aren't lining up with

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Speaker 2: the behaviors. I mean, I think that's the general definition

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Speaker 2: of self sabotaging, when you're sabotaging your own behaviors in

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Speaker 2: line with reaching those goals. So for a lot of

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Speaker 2: as it is doing the things where we're overeating, we're

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Speaker 2: over snacking, somebody is offering us food we don't really

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Speaker 2: need it, but we take it anyway. Or say, for example,

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Speaker 2: we have meal prepp to a really healthy dinner and

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Speaker 2: we're like, oh, I don't want that. Now I'm going

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Speaker 2: to order some movie eats. So it's basically doing behaviors

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Speaker 2: that go in opposite direction. Of the goals that you have,

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Speaker 2: and for most of my clients, I see it a

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Speaker 2: lot when the goal is purely focused on a sex

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Speaker 2: when the goal is I want to lose ten kilos,

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Speaker 2: I want to be a size whatever, I want to

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Speaker 2: look good for my best friend's wedding, whatever it might be.

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Speaker 2: I always say that you need a goal that is

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Speaker 2: deeper than weight loss, because when push comes to shove

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Speaker 2: and you've had a bad day, you're tired, you're exhausted,

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Speaker 2: your kids driving up the wall, it is so easy

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Speaker 2: to go, oh, I'm just going to have another goal

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Speaker 2: of wine, the block of chocolate, eat out of the

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Speaker 2: tub of ice cream, and I'll think about it tomorrow.

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Speaker 2: So self sabotage really happens. I see it a lot, Susie.

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Speaker 2: When the goals are aesthetic based, I always say to clients,

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Speaker 2: we want to have bigger goals. We want to have

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Speaker 2: goals that are focused on exercise and performance, not just

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Speaker 2: doing a certain amount of exercise, but focusing on the

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Speaker 2: performance benefit that we're going to get. We want to

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Speaker 2: have goals that are focused on I want to have

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Speaker 2: more energy, or have a better understanding of my gut health,

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Speaker 2: or I want to have more consistent hormones throughout the day,

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Speaker 2: whatever it might be, but they should be more health

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Speaker 2: and behavior related versus weight loss related, or aesthetics or

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Speaker 2: looks related. Because I feel like that's so easy to go,

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Speaker 2: oh screw it today, I'll just put it off on

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Speaker 2: our start again tomorrow. And it's that starting again tomorrow,

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Speaker 2: because it's not a deep enough purpose. It's not a

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Speaker 2: deep enough why. Whereas I feel like when the wires

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Speaker 2: to do with your kids, or your family or your health,

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Speaker 2: it's a much stronger pull when the wires just about

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Speaker 2: looking good. Do you feel the same.

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Speaker 1: So true, and I've seen it quite a lot recently,

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Speaker 1: and the way that I try and really break it

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Speaker 1: down is first an awareness. So for example, if you're

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Speaker 1: trying to achieve weight loss, and we'll come back to

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Speaker 1: the role of the goal and how that fits in

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Speaker 1: the minute, as you've alluded to, but I find it

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Speaker 1: happens a lot in the home more than anything. So

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Speaker 1: for example, it will be buying wine and having it

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Speaker 1: in the house even though you're trying not to drink,

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Speaker 1: or it will be having a local meal and then

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Speaker 1: raiding the kids snacks and having twelve of them at night.

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Speaker 1: So it's not having a balanced approach. It's kind of

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Speaker 1: that all or nothing where it's a distinct behavior out

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Speaker 1: of noncongruent in terms of what you would say you

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Speaker 1: would want to achieve. And a couple of the psychological

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Speaker 1: areas of theory I wanted to talk about today was

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Speaker 1: around two ideas that you've as you said you've mentioned

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Speaker 1: so in my experience, if you feel resentful towards your

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Speaker 1: food or that you don't like it, basically, that is

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Speaker 1: often in my experience where these self sabotages will come in.

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Speaker 1: So in theory, you can see that you want to

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Speaker 1: achieve this goal and you've got a plan to do it.

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Speaker 1: But it may even be subconsciously you don't like being

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Speaker 1: told what to do, and that can stem all the

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Speaker 1: way back to childhood land. That can be that when

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Speaker 1: you were young, your parents always were very authoritarian with

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Speaker 1: the food, and so now if you've been told what

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Speaker 1: to do by dietitian or health professional, even yourself, subconsciously

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Speaker 1: you are resisting that authority and as such you can't

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Speaker 1: even explain why you do it. Because and when we

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Speaker 1: have behaviors that we almost don't understand, it makes no

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Speaker 1: sense often that subconscious programming that may often link back

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Speaker 1: to early childhood experience, particularly in the area of diets

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Speaker 1: and restrictions. So that's one example. In one can be

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Speaker 1: just defiance of authority. You may find that when anyone

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Speaker 1: tells you what to do, your natural instinct is to

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Speaker 1: arc up and say no, I don't like being told

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Speaker 1: what to do it, And I do find a lot

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Speaker 1: of executive type a driven women really struggle to let

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Speaker 1: go a little bit because in life in general, they

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Speaker 1: know what's best and they really struggle to let someone

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Speaker 1: else take over and trust in that process. So that

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Speaker 1: can be another explanation for it. The other is come

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Speaker 1: up recently as well as if there's a bit of

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Speaker 1: resentment that you feel that other people can eat what

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Speaker 1: they like and you can't. So, for example, you may

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Speaker 1: feel in you've got friends or family that when you

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Speaker 1: go to the pizza shop or when you have dessert,

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Speaker 1: they it heaps more than you do, and it's basically

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Speaker 1: not fair, and you feel like you should be entitled

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Speaker 1: to eat as much as they do. And again that

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Speaker 1: entitlement may come back to even when you're quite young,

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Speaker 1: you were resentful that you had to cut back or

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Speaker 1: even now you may just be annoyed that you have

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Speaker 1: to do it now. First stage in this process is

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Speaker 1: to identify what it is, and as I said, if

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Speaker 1: it's not doesn't make sense. Often it's some of that

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Speaker 1: subconscious programming that may have come from childhood or early

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Speaker 1: experience with dieting, or it's just awareness of actually why

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Speaker 1: am I doing that? And why do I feel annoyed

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Speaker 1: or why do I f or resentful? Why do I

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Speaker 1: feel entitled? But then the other step is actually creating

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Speaker 1: a plan and a model that you like that has

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Speaker 1: some internal intrinsic benefit for you. So it's away from

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Speaker 1: like you said, Leanne, it's not about a weightless on

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Speaker 1: the scales or you can't have this. It has to

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Speaker 1: be an informed choice and an agency for you to

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Speaker 1: direct it. Because when you feel that agency and control,

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Speaker 1: you will get on board. So it's about working with

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Speaker 1: the health professional to create that ease and that enjoyment

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Speaker 1: out of it and finding something interesting in the diet

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Speaker 1: or trying something new or eating in a novel way,

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Speaker 1: or doing it with someone else so that you don't

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Speaker 1: feel it's so onerous and negative, which is driving those

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Speaker 1: self advotaging behaviors. So I think it's just really fascinating

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Speaker 1: because it can be so many different things. It can

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Speaker 1: be because our mum put us on a diet where

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Speaker 1: we were small. It could be because our parents let

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Speaker 1: us never let us have the treats that we had.

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Speaker 1: It can be because you find a lot of your

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Speaker 1: friends are slim and you think it's not fair that

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Speaker 1: you have to work harder than they do. But these

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Speaker 1: are all of the unexplained kind of variables that can

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Speaker 1: pop up explain why we do the things we do

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Speaker 1: and like everything. Once we understand something, it's easier to

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Speaker 1: make changes, and that the key long term is to

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Speaker 1: acknowledge when some of these subconscious self sabotage behaviors may

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Speaker 1: be there or be more likely, but then develop a

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Speaker 1: plan to make it more difficult to do and to

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Speaker 1: actually do something that you enjoy and like so you

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Speaker 1: don't feel resentful, and then it will be much more

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Speaker 1: likely to be sustainable. So in the case, for example

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Speaker 1: of wine, you know, where is the belief that you

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Speaker 1: can't have wine and lose weight, or how do we

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Speaker 1: incorporate wine in a way that you can enjoy without

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Speaker 1: feeling the need to eat or drink the whole bottle.

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Speaker 1: You know, what is the actual rule that you like

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Speaker 1: and have agency over it and have decided rather than

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Speaker 1: having it decided by someone else. So you get that

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Speaker 1: diet resentment building up. So lots of different things going

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Speaker 1: on there, but certainly things that come up quite frequently

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Speaker 1: with clients, particularly in their realm of night eating and

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Speaker 1: making what we would describe as relatively silly choices. And

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Speaker 1: I had a few in the holidays where I would

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Speaker 1: look at through diaries come through and I would say,

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Speaker 1: you know, why did you eat so many sausages on

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Speaker 1: the barbecue? And often the reply was a well, like

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Speaker 1: everyone else was eating them, you know. And that's a

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Speaker 1: little bit of the entitlement. First it's my bit of

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Speaker 1: mindless eeding going on, but it's also oh, well everyone

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Speaker 1: should do it, I should be allowed to. So starting

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Speaker 1: to challenge some of those beliefs or even be aware

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Speaker 1: of where it happens is a very powerful way of

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Speaker 1: empowering yourself to take control of your food, no matter

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Speaker 1: what the environment, and if it is sort of subconscious stuff,

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Speaker 1: start to understand and explore it, and it's really it's

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Speaker 1: actually quite interesting. And when we look at it as such,

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Speaker 1: and it becomes enjoyable rather than another overous task that

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Speaker 1: we're resenting and not wanting to do or enjoy.

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Speaker 2: One hundred percent. There's so much to unpack there, and

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Speaker 2: that's the reason that you and I both only work

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Speaker 2: within coaching models. We don't know for single appointments, because

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Speaker 2: you can't just hand someone a meal plan and say hey, here,

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Speaker 2: follow this lose weight. There is so much from a

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Speaker 2: psychological perspective that goes into fat loss then just a

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Speaker 2: meal plan. And that's why I don't write meal plans.

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Speaker 2: Like people contact me all the time, they say, Liam,

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Speaker 2: we i'll pay you write me a meal plan, as

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Speaker 2: I don't do that. I do write meal plans only

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Speaker 2: for my clients within my twelve week coaching program because

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Speaker 2: like you said, there is so much to unpack that

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Speaker 2: you can't do it in a session or two. And

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Speaker 2: often it's the hard work. Like often I have clients

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Speaker 2: in tears. I don't intentionally make them cry, but it's

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Speaker 2: unpacking a lot of those beliefs that go deep back

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Speaker 2: into childhood for some of these preprogrammed behaviors. And I

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Speaker 2: will say that you brought up some moothly great points

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Speaker 2: and the last one I probably see coming up a

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Speaker 2: lot in terms of self sabotage is fear. It's subconscious, right,

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Speaker 2: Like they fearful that this won't work, this will just

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Speaker 2: be another program that they fail. So clients will say

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Speaker 2: to me, I ate it, and I say, well, why

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Speaker 2: did you eat it? Were you actually hungry? Oh no,

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Speaker 2: but I didn't want to get hungry. It's like they

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Speaker 2: fear getting hungry, so they're overeating at a meal time,

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Speaker 2: or they fear missing out so they're going to go

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Speaker 2: and do it anyway, or they fear failing so they're like, oh, well,

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Speaker 2: I feel like I'm going to fail this diet anyway,

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Speaker 2: I may as well screw up now, and then it's

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Speaker 2: like I didn't disappoint myself after all. So sometimes it

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Speaker 2: comes back to fear and that fear of failure, or

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Speaker 2: that fear of I've never been able to lose weight

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Speaker 2: because my metalit broken, all my jeans, I'm a big

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Speaker 2: bone person, or whatever it might be. It's that story

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Speaker 2: that we've created for ourselves. But a lot of it

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Speaker 2: does come, you know, subconsciously, back to a fear of

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Speaker 2: something as well. I feel like I see that come

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Speaker 2: up a lot when it comes to self sabotage, so

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Speaker 2: and often it's something simple like I fear being hungry.

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Speaker 2: I'm like, hunger's not going to kill you, not in

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Speaker 2: a day anyway, maybe if you don't go with that

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Speaker 2: food for a couple of weeks, but not in a day.

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Speaker 2: And so many of us are fearing feeling hungry that

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Speaker 2: we're constantly snacking and grazing all day long, and it

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Speaker 2: is just leading to diet self sabotage, which is taking

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Speaker 2: us further away from our goals. So a lot of

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Speaker 2: things I think for our listeners at home to just

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Speaker 2: have a really good think about it and really recognize

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Speaker 2: that this is an area you should be working with

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Speaker 2: a professional in because it's really hard to break out

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Speaker 2: of that yourself. And if you're someone who you've been

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Speaker 2: trying to lose weight yourself for at least six months,

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Speaker 2: if not longer, it's absolutely the time to reach out

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Speaker 2: to a professional such as Susie and myself or there

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Speaker 2: are hundreds of other ones out there to get some

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00:19:58,760 --> 00:20:00,720
Speaker 2: help in this area. Because if you've been trying to

434
00:20:00,720 --> 00:20:02,479
Speaker 2: do it for six months yourself and it's not working,

435
00:20:02,920 --> 00:20:04,280
Speaker 2: put your hand up and say I need a hand.

436
00:20:04,280 --> 00:20:06,360
Speaker 2: I need help, because there's nothing wrong with asking for help.

437
00:20:06,400 --> 00:20:09,800
Speaker 2: And that's where as professionals, particularly a credit to practicing dietian.

438
00:20:09,840 --> 00:20:12,480
Speaker 2: Susie and I have spent five years at university. We're

439
00:20:12,520 --> 00:20:15,399
Speaker 2: trained in all of these different areas, not just the

440
00:20:15,400 --> 00:20:17,000
Speaker 2: food that we put in our mouth, and that's how

441
00:20:17,040 --> 00:20:19,320
Speaker 2: we can really make the biggest impact of people's journeys

442
00:20:19,320 --> 00:20:19,879
Speaker 2: long term.

443
00:20:20,040 --> 00:20:21,919
Speaker 1: That was a really good one. The fear of hunger

444
00:20:22,040 --> 00:20:24,800
Speaker 1: is incredibly common. And the other really important thing is

445
00:20:24,800 --> 00:20:27,960
Speaker 1: that these kind of areas take time to work through.

446
00:20:28,240 --> 00:20:30,639
Speaker 1: You know, they are a three six month period of

447
00:20:30,720 --> 00:20:34,880
Speaker 1: working through, falling down, getting back up again, building confidence,

448
00:20:35,000 --> 00:20:38,320
Speaker 1: working out what the problem is, reflecting. You know, sometimes

449
00:20:38,359 --> 00:20:40,560
Speaker 1: I'll have clients who start doing some of this work

450
00:20:40,920 --> 00:20:43,359
Speaker 1: and it becomes overwhelming and they throw in the towel

451
00:20:43,480 --> 00:20:45,400
Speaker 1: because it's too confronting or it's not the right time,

452
00:20:45,440 --> 00:20:48,800
Speaker 1: which is perfectly fine as well, but again leading to

453
00:20:48,840 --> 00:20:51,119
Speaker 1: what you just said, if you are someone who was thinking,

454
00:20:51,240 --> 00:20:53,679
Speaker 1: you know, I do have some deeper issues around food,

455
00:20:54,359 --> 00:20:56,400
Speaker 1: and I do need to lose a decent amount of weight.

456
00:20:56,680 --> 00:20:58,320
Speaker 1: I like hate enough time for it. This is a

457
00:20:58,359 --> 00:21:01,680
Speaker 1: three six even twelve month process. You know, just off

458
00:21:01,680 --> 00:21:02,960
Speaker 1: the top of my head, I'm thinking of some of

459
00:21:03,000 --> 00:21:05,680
Speaker 1: my longer term clients, you know, I work with them Leanne.

460
00:21:05,800 --> 00:21:08,440
Speaker 1: You know, for a someone's a couple of years, particularly

461
00:21:08,440 --> 00:21:10,760
Speaker 1: when it comes to those big weight losses, and it's

462
00:21:10,800 --> 00:21:13,399
Speaker 1: a journey. And if you can do it as almost

463
00:21:13,520 --> 00:21:17,080
Speaker 1: a personal therapy and a journey that's benefiting you and

464
00:21:17,240 --> 00:21:21,120
Speaker 1: enjoy the process, it can be incredible because you're building

465
00:21:21,200 --> 00:21:25,920
Speaker 1: skills and control and learning about yourself and understanding and

466
00:21:26,800 --> 00:21:29,639
Speaker 1: observing and practicing and trying, so it can be a

467
00:21:29,640 --> 00:21:32,040
Speaker 1: really enjoyable process as well. And as I said, that's

468
00:21:32,040 --> 00:21:35,000
Speaker 1: probably the ideal mindset for my people to go in with,

469
00:21:35,119 --> 00:21:38,560
Speaker 1: is if they've got the time and the just preparedness

470
00:21:38,600 --> 00:21:41,200
Speaker 1: to commit to the process even though it may be uncomfortable.

471
00:21:41,560 --> 00:21:43,920
Speaker 1: Because often when we're doing psychological work, when it does

472
00:21:43,920 --> 00:21:46,439
Speaker 1: feel uncomfortable, it's on the edge of a breakthrough. So

473
00:21:46,440 --> 00:21:48,160
Speaker 1: it's quite good to sit with that if you can,

474
00:21:48,600 --> 00:21:51,520
Speaker 1: because that's when you'll really make some significant changes to

475
00:21:51,640 --> 00:21:55,040
Speaker 1: underlying behaviors which perhaps are causing distress long term and

476
00:21:55,080 --> 00:21:56,720
Speaker 1: actually taking control for good.

477
00:21:57,480 --> 00:21:57,880
Speaker 2: All right.

478
00:21:57,920 --> 00:22:02,240
Speaker 1: Well, onto a slightly lighter topic, which is also kind

479
00:22:02,240 --> 00:22:05,920
Speaker 1: of lends itself to light in general. We've had quite

480
00:22:05,920 --> 00:22:08,040
Speaker 1: a lot of questions about salad dressing there, and now

481
00:22:08,080 --> 00:22:10,440
Speaker 1: I know that you are a salad dressing fan. In fact,

482
00:22:10,520 --> 00:22:12,240
Speaker 1: you just sent me around in picture of salad dressing

483
00:22:12,240 --> 00:22:14,160
Speaker 1: the other day. That's always one of my favorites. It's

484
00:22:14,160 --> 00:22:16,959
Speaker 1: just been the ads in the supermarket. Now I am

485
00:22:17,080 --> 00:22:20,720
Speaker 1: boring dressing person. I am an extra version oliveil by

486
00:22:20,720 --> 00:22:23,840
Speaker 1: something consult I find that's always my favorite. Mind you,

487
00:22:23,840 --> 00:22:25,760
Speaker 1: if I am in the States, I love nothing more

488
00:22:25,800 --> 00:22:28,560
Speaker 1: than a ranch dressing, which is so high in fat,

489
00:22:28,600 --> 00:22:32,360
Speaker 1: but it's so delicious, So I guess just kick us off.

490
00:22:32,560 --> 00:22:35,399
Speaker 1: The first position I have is that if you use

491
00:22:35,480 --> 00:22:36,960
Speaker 1: dressing on your salad and you eat a lot more,

492
00:22:37,000 --> 00:22:39,040
Speaker 1: I'm actually pretty happy. I'm never going to really beerate

493
00:22:39,119 --> 00:22:41,840
Speaker 1: someone for using dressing overall, because it means if you're

494
00:22:41,840 --> 00:22:45,359
Speaker 1: making the fresh food taste better amazing. I think, within reason,

495
00:22:45,680 --> 00:22:47,600
Speaker 1: you know you can use most dressings. You know, if

496
00:22:47,600 --> 00:22:49,600
Speaker 1: you do love creamy dressings and still stick to a

497
00:22:49,640 --> 00:22:52,399
Speaker 1: tablespoon or less. I don't have a massive issue, but

498
00:22:52,640 --> 00:22:55,919
Speaker 1: there are lots of healthy varieties out there, certainly in

499
00:22:56,000 --> 00:22:58,800
Speaker 1: bottled varieties, there's quite a few still free ones which

500
00:22:58,840 --> 00:23:02,200
Speaker 1: are what we will call zeroies now, they don't have

501
00:23:02,320 --> 00:23:05,520
Speaker 1: the nutritional density of say Extraversion olive oil. They're quite processed.

502
00:23:05,600 --> 00:23:07,760
Speaker 1: You're not getting antioxidants. Are they going to hurt you?

503
00:23:07,800 --> 00:23:10,440
Speaker 1: Probably not, But I know that you're a fan of

504
00:23:10,800 --> 00:23:13,399
Speaker 1: quite a few. We've reviewed the Green Goddess Dressing before.

505
00:23:13,480 --> 00:23:15,639
Speaker 1: I know that company does a few different good ones.

506
00:23:16,040 --> 00:23:19,119
Speaker 1: I also quite like the original Paul Newman's. Then you

507
00:23:19,119 --> 00:23:21,000
Speaker 1: can get poor new in light in a couple of years.

508
00:23:21,000 --> 00:23:23,879
Speaker 1: But admittedly the end they are vegetable oil based. They

509
00:23:23,880 --> 00:23:27,480
Speaker 1: don't have a great Extraversion olivot base. Again in moderations

510
00:23:27,520 --> 00:23:30,239
Speaker 1: are going to hurt you. But you love addressing, So

511
00:23:30,320 --> 00:23:32,840
Speaker 1: what are your tips for buying and dressing in the supermarket?

512
00:23:33,000 --> 00:23:35,560
Speaker 2: Yeah, the ones I go to at home just like you,

513
00:23:35,760 --> 00:23:38,520
Speaker 2: Extraversion olive oil balsamic. I do love to show in

514
00:23:38,560 --> 00:23:40,640
Speaker 2: a little bit of lemon juice and some garlic as well.

515
00:23:41,240 --> 00:23:43,159
Speaker 2: And then my other favorite one is really based on

516
00:23:43,200 --> 00:23:45,320
Speaker 2: it's sort of olive oil, lemon juice and are mustard,

517
00:23:45,480 --> 00:23:47,640
Speaker 2: So I really like using mustard as part of addressing.

518
00:23:47,720 --> 00:23:49,480
Speaker 2: And my other go to is using a little bit

519
00:23:49,480 --> 00:23:51,360
Speaker 2: of miso for a little bit of gut health benefits

520
00:23:51,359 --> 00:23:53,720
Speaker 2: as well, So mes mixed with a little bit of

521
00:23:54,119 --> 00:23:56,160
Speaker 2: again like lemon juice and garlic. Like I think that's

522
00:23:56,160 --> 00:23:58,840
Speaker 2: just my staple base as addressing is lemon juice garlic

523
00:23:58,880 --> 00:24:02,720
Speaker 2: than something else in there. But looking at supermarket type dressings,

524
00:24:02,720 --> 00:24:04,680
Speaker 2: I do like that Green Goddess one, and the one

525
00:24:04,720 --> 00:24:07,399
Speaker 2: I sent you the other day I found, which actually

526
00:24:07,400 --> 00:24:10,960
Speaker 2: wasn't too bad was Marion's Kitchen Tie basil lime and

527
00:24:11,040 --> 00:24:15,240
Speaker 2: coconut dressing. So looking at the ingredients, it's a beigin one.

528
00:24:15,440 --> 00:24:21,800
Speaker 2: So it's water and coconut milk, vinegar, lime juice, chili salt, garlic, tapiogre, starch, coriander,

529
00:24:21,960 --> 00:24:24,440
Speaker 2: basil leaves, kaffea, lime leaves, and a little bit of

530
00:24:24,520 --> 00:24:26,800
Speaker 2: vegetable gum. I assume it is a stabilizer in there,

531
00:24:27,000 --> 00:24:31,200
Speaker 2: so a very clean ingredient list. Per tablespoon, it was

532
00:24:31,280 --> 00:24:34,479
Speaker 2: roughly about twenty calories, which is excellent. It was a

533
00:24:34,840 --> 00:24:37,000
Speaker 2: like significantly lower in sugar than a lot of the

534
00:24:37,040 --> 00:24:39,239
Speaker 2: other ones I saw in the marketplace, zero point two

535
00:24:39,320 --> 00:24:41,879
Speaker 2: grams of sugar per tablespoon. Obviously it's a little bit

536
00:24:41,920 --> 00:24:44,480
Speaker 2: higher and fat because of the coconut milk. I feel

537
00:24:44,480 --> 00:24:46,359
Speaker 2: like I'm doing a product review right now, but I'm like,

538
00:24:46,400 --> 00:24:48,560
Speaker 2: this is a Sunday episode. Anyway.

539
00:24:48,600 --> 00:24:51,000
Speaker 1: I did like, Okay, everyone loves the salad dressing, so you're.

540
00:24:50,880 --> 00:24:53,240
Speaker 2: Okay, yeah, I did like it. It tastes quite good,

541
00:24:53,240 --> 00:24:54,760
Speaker 2: and you don't need a whole lot like it goes

542
00:24:54,800 --> 00:24:57,200
Speaker 2: a long way. My other trickle salad dressings are if

543
00:24:57,240 --> 00:25:00,000
Speaker 2: you do like something that is richer and heavier calorie,

544
00:25:00,320 --> 00:25:02,400
Speaker 2: like a ceasar dressing, like a ranch. Some of our

545
00:25:02,440 --> 00:25:06,119
Speaker 2: creamier ones, you say half for a tablespoon, particularly if

546
00:25:06,160 --> 00:25:08,199
Speaker 2: you really like salad well dressed, like a lot of

547
00:25:08,200 --> 00:25:10,639
Speaker 2: my clients say, I need more than a tablespoons. What

548
00:25:10,640 --> 00:25:12,879
Speaker 2: I say is measure out a tablespoon into a little bowl,

549
00:25:13,119 --> 00:25:14,879
Speaker 2: put a tablespoon of water and a little bit of

550
00:25:14,880 --> 00:25:18,399
Speaker 2: extra lemon juice and stir around. You're getting basically a

551
00:25:18,520 --> 00:25:22,000
Speaker 2: double amount of the dressing for half the calories, essentially,

552
00:25:22,080 --> 00:25:23,440
Speaker 2: so you're just going to make that dressing go a

553
00:25:23,480 --> 00:25:25,879
Speaker 2: little bit further. And from a budgeting perspective, it's pretty

554
00:25:25,920 --> 00:25:28,439
Speaker 2: good as well, because a lot of our creamier dressings

555
00:25:28,440 --> 00:25:30,520
Speaker 2: are quite thick, so you need to use quite a

556
00:25:30,520 --> 00:25:32,439
Speaker 2: lot of it to really get a good coating on

557
00:25:32,480 --> 00:25:34,399
Speaker 2: your salad. So if you're someone that likes a really

558
00:25:34,680 --> 00:25:37,320
Speaker 2: well coated salad, just add a little bit of water

559
00:25:37,359 --> 00:25:39,080
Speaker 2: to thin out the dressing a little bit. The taste

560
00:25:39,119 --> 00:25:41,320
Speaker 2: is still there, but you don't need to use anywhere

561
00:25:41,359 --> 00:25:43,439
Speaker 2: near as much. So better from a calorie perspective and

562
00:25:43,480 --> 00:25:45,679
Speaker 2: better from a budgeting perspective as well, because you're only

563
00:25:45,760 --> 00:25:46,639
Speaker 2: using half the amount.

564
00:25:46,880 --> 00:25:48,800
Speaker 1: True, and I've had quite a few questions because I'm

565
00:25:48,800 --> 00:25:50,959
Speaker 1: a big fan of the pre made salads in supermarkets,

566
00:25:51,000 --> 00:25:53,400
Speaker 1: which retail between four and six dollars. I think it's

567
00:25:53,400 --> 00:25:55,840
Speaker 1: such a cost effective way to have lunch, and they

568
00:25:56,000 --> 00:25:58,600
Speaker 1: usually have a decent sort of portion of dressing, and

569
00:25:58,720 --> 00:26:00,920
Speaker 1: people will say I'll drive to throw out, and I'm like, well,

570
00:26:01,160 --> 00:26:04,000
Speaker 1: definitely not. I think that the portions are actually quite

571
00:26:04,040 --> 00:26:06,639
Speaker 1: small overall. But I also find when I'm squeezing it

572
00:26:06,680 --> 00:26:08,520
Speaker 1: off and don't use the whole amount either. I bought

573
00:26:08,680 --> 00:26:11,840
Speaker 1: a family pack of Mexican salad which had a big ranch,

574
00:26:12,200 --> 00:26:14,399
Speaker 1: and I just got away with using quite a small amount.

575
00:26:14,440 --> 00:26:16,160
Speaker 1: So I think it's always a matter of sort of

576
00:26:16,400 --> 00:26:19,679
Speaker 1: keeping that seasoning less, like if you love mayo, use

577
00:26:19,800 --> 00:26:22,280
Speaker 1: less of it overall, and through some of those ways

578
00:26:22,359 --> 00:26:24,800
Speaker 1: they and shared and the other little chrick I have.

579
00:26:24,840 --> 00:26:27,680
Speaker 1: If you like a wet salad, you can do a

580
00:26:27,680 --> 00:26:30,080
Speaker 1: little bit of hommus with like you said, the lemon

581
00:26:30,119 --> 00:26:32,840
Speaker 1: juice and water and sort of thicking it out that

582
00:26:32,880 --> 00:26:35,760
Speaker 1: way and spread it through and get the flavor, particularly

583
00:26:35,800 --> 00:26:37,840
Speaker 1: if you get also like the beech triot homicses. I've

584
00:26:37,840 --> 00:26:40,760
Speaker 1: got a lovely flavor, and I use marinated fetter. Now

585
00:26:40,800 --> 00:26:43,880
Speaker 1: admittedly they are in palm oil as the actual oil

586
00:26:43,880 --> 00:26:46,720
Speaker 1: they're in, but just drain that off and then sort

587
00:26:46,760 --> 00:26:49,119
Speaker 1: of crumble it through and you get the moisture then,

588
00:26:49,160 --> 00:26:51,239
Speaker 1: and then you need a lot less stressing too, So

589
00:26:51,280 --> 00:26:54,000
Speaker 1: you can certainly use some of those more wet ingredients

590
00:26:54,080 --> 00:26:55,840
Speaker 1: to give the moisture without as much sort of high

591
00:26:55,840 --> 00:26:58,480
Speaker 1: fat dressing going through. But very rarely am I going

592
00:26:58,560 --> 00:27:01,080
Speaker 1: to go off about clients eating, you know, salad dressing.

593
00:27:01,200 --> 00:27:03,520
Speaker 1: Salad dressing is not usually the problem in their diet.

594
00:27:04,600 --> 00:27:06,440
Speaker 1: It's getting more salad in there for them to put

595
00:27:06,520 --> 00:27:09,040
Speaker 1: dressing on. But there are a little few tricks. But

596
00:27:09,080 --> 00:27:11,959
Speaker 1: we've got an upcoming episode in the Nutrition Couch product

597
00:27:11,960 --> 00:27:15,040
Speaker 1: review on dressings again for those salad fans out there

598
00:27:15,080 --> 00:27:17,040
Speaker 1: to find our latest favorite picks.

599
00:27:16,960 --> 00:27:19,560
Speaker 2: And I will also add another ingredient that I love

600
00:27:19,600 --> 00:27:21,879
Speaker 2: is apple side of vinegar. So there's been a lot of,

601
00:27:21,920 --> 00:27:23,960
Speaker 2: I guess talk about the benefits of that, and I'm

602
00:27:24,000 --> 00:27:25,680
Speaker 2: not really a fan of putting it in water and

603
00:27:25,720 --> 00:27:27,480
Speaker 2: shotting it down first thing in the morning, because I

604
00:27:27,520 --> 00:27:30,159
Speaker 2: don't think it does anything for the enamel and our teaths.

605
00:27:30,200 --> 00:27:32,000
Speaker 2: But I do love using apple side of vinegar as

606
00:27:32,040 --> 00:27:34,360
Speaker 2: part of a really nice, well balanced dressing, and there

607
00:27:34,440 --> 00:27:36,320
Speaker 2: is a little bit of strong research to support it,

608
00:27:36,400 --> 00:27:39,000
Speaker 2: you know, helping to stabilize blood sugar levels and you know,

609
00:27:39,000 --> 00:27:41,360
Speaker 2: bring down that glucose spike after a meal as well.

610
00:27:41,359 --> 00:27:42,919
Speaker 2: So I'm a big fan of apple side of vinegar.

611
00:27:43,080 --> 00:27:44,640
Speaker 2: I think that with a little bit of lemon juice,

612
00:27:44,640 --> 00:27:46,639
Speaker 2: with a little bit of extraversion olive oil, looms and

613
00:27:46,720 --> 00:27:48,840
Speaker 2: mustard can go a long way in addressing as well.

614
00:27:49,040 --> 00:27:50,720
Speaker 2: So that's sort of another tip that I have. But

615
00:27:50,960 --> 00:27:53,639
Speaker 2: you're mentioning the salad packs, I definitely don't throughout the dressing.

616
00:27:53,680 --> 00:27:55,439
Speaker 2: I just account for that as part of the overall

617
00:27:55,440 --> 00:27:57,240
Speaker 2: sort of calorie density of the meal. I feel like

618
00:27:57,400 --> 00:27:59,520
Speaker 2: the best thing about those pre made salad kits is

619
00:27:59,560 --> 00:28:01,560
Speaker 2: the dressing in my opinion, and as you said, I

620
00:28:01,720 --> 00:28:03,040
Speaker 2: just use a little bit less of What I do

621
00:28:03,160 --> 00:28:04,600
Speaker 2: is I buy one of the salad kits and a

622
00:28:04,640 --> 00:28:06,880
Speaker 2: bag of either spinach or rocket, and instead of getting

623
00:28:06,880 --> 00:28:08,600
Speaker 2: two serves out of the salad kits, I'll get three

624
00:28:08,640 --> 00:28:10,520
Speaker 2: or four because I'll bulk it up with more greens

625
00:28:10,680 --> 00:28:12,280
Speaker 2: so that dressing and I will use over three or

626
00:28:12,320 --> 00:28:13,840
Speaker 2: four serves and not two serves.

627
00:28:13,920 --> 00:28:16,440
Speaker 1: Yeah, one hundred percent those the four kits. I've noticed

628
00:28:16,440 --> 00:28:18,520
Speaker 1: the dressing serves are really quite large, so you certainly

629
00:28:18,520 --> 00:28:20,680
Speaker 1: don't need that much. You can get away with half

630
00:28:20,720 --> 00:28:22,320
Speaker 1: of that. So that's quite handy.

631
00:28:22,040 --> 00:28:22,920
Speaker 2: Too, all rightly.

632
00:28:22,960 --> 00:28:25,840
Speaker 1: And that brings us to the Nutrition Couch for another Sunday.

633
00:28:25,960 --> 00:28:27,760
Speaker 1: Have it done, So please tell your friends about us.

634
00:28:27,800 --> 00:28:29,560
Speaker 1: We continue to rise in the charts and we're very

635
00:28:29,560 --> 00:28:31,960
Speaker 1: grateful for your support, So keep telling your friends about

636
00:28:32,000 --> 00:28:33,800
Speaker 1: us so we can keep bringing you the Nutrition Couch

637
00:28:33,840 --> 00:28:36,439
Speaker 1: twice a week. We have a few products available on

638
00:28:36,440 --> 00:28:39,000
Speaker 1: our website now. We have our product review guide. We've

639
00:28:39,000 --> 00:28:41,160
Speaker 1: got a new takeaway guide on its way in the

640
00:28:41,280 --> 00:28:44,040
Speaker 1: very near future, as well as our original two hour

641
00:28:44,200 --> 00:28:47,440
Speaker 1: sessions on hormones, gut health and eating behavior. So you

642
00:28:47,440 --> 00:28:50,080
Speaker 1: can find that all of the nutritioncouch dot com and

643
00:28:50,160 --> 00:28:53,080
Speaker 1: we will see you on Wednesday for a regular product review.

644
00:28:53,520 --> 00:28:54,840
Speaker 2: Have a great week, Have a good week.

645
00:28:54,880 --> 00:29:06,720
Speaker 1: Everyone speak the back speck Storm cont