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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 booedball day. Today I'm

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Speaker 1: the Nutrition Couch podcast Leanne and I share the latest

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

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

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Speaker 1: weight control. Hi, I'm Susie Borrow, Family and Wood and

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Speaker 1: each week we bring you The Nutrition Couch, a bi

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

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

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Speaker 1: well as meal times. Today we take it closer look

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Speaker 1: at diet self sabotage and how you can work towards

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Speaker 1: owning it and taking control of it. All good and

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Speaker 1: our listener question is about something very pertinent at the moment,

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Speaker 1: which is the healthiest salad dressing when you're looking for

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Speaker 1: one in the supermarket. So Leanne, still nice and warm

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Speaker 1: up there in Brisbane. I imagine the sun's 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 the lices. The weather's nice.

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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

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Speaker 1: weight gain. But I have to be honestly, and as

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Speaker 1: a clinician working with clients every day, I have always

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Speaker 1: naturally put what I would describe as their calories towards

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Speaker 1: the first half of the day a lot more, I

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Speaker 1: think and anecdotally would find my clients are hungrier earlier

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Speaker 1: in the day, and then inevitably a lot of us

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Speaker 1: are sitting down when it comes to the second half

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Speaker 1: of the day and relaxing in front of the TV,

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Speaker 1: which is why you know, downing the tim tams and

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Speaker 1: extra treats while we're watching maths. If you're a bit

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Speaker 1: guilty of that at the moment, is not the best

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Speaker 1: time to have it. But this was a research paper

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Speaker 1: published in Obesity Reviews, so a very respected journal which

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Speaker 1: found and was a systematic review and meta analysis, which

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Speaker 1: is where they group whole lots of data sets together

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Speaker 1: and really take a close look at what they're actually doing.

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Speaker 1: And what they found was incredibly fascinating because they've had

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Speaker 1: a very close relationship between the time of day in

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Speaker 1: which calories were consumed and weight loss when there is

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Speaker 1: a calorie restriction to basically show that the more calories

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Speaker 1: people in the first half of the day, it's highly

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Speaker 1: predictive of better weight loss outcomes as part of a

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Speaker 1: weight loss program. And yeah, I know you've done some

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Speaker 1: work recently with Professor John Hawley on this on your

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Speaker 1: main podcast and More Nutrition, and you know, it really

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Speaker 1: does appear the more we understand about circadian rhythms that

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Speaker 1: hormonally and we really are programmed to burn at certain

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Speaker 1: times and as such, eating more in the second half

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Speaker 1: of the day or if you're a shift worker and

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Speaker 1: find yourself routinely eating overnight can have profound effects on

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Speaker 1: weight gain and hormone levels. And basically, and from this,

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Speaker 1: what I took was timing does matter, which is certainly

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Speaker 1: something that I've always known in my own practice.

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Speaker 2: And certainly working in the Guide Help space and the

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Speaker 2: fatul 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 and we've always been a big fan of my

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

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

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

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

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Speaker 2: often just a solid or a light super 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 diets,

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

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

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Speaker 2: in those diets in line with the calorie restriction as well,

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Speaker 2: so you can't just eat your calorie earlier, it has

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

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Speaker 2: greater proportion of weight loss, which it was clinically significant,

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Speaker 2: but at the end of the day it was only

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Speaker 2: one point two to three kilos, so it's not huge

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Speaker 2: in the grand scheme of things. But what I find

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

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

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

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Speaker 2: just by eating a greater proportion of your calories earlier

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Speaker 2: in the day. So I think for most of us

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Speaker 2: it comes down to planning and preparing because we're rushing around,

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Speaker 2: we're busy, we're trying to get the kids out of

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Speaker 2: the house to school, we're sitting down, we're opening up

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

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Speaker 2: not really thinking about our nutrition until it gets to nighttime.

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Speaker 2: So for most of us, this really comes back to

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Speaker 2: a proper planning and preparing can actually have better fat

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Speaker 2: loss outcomes and can actually have better health outcomes. Overall

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Speaker 2: 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 night.

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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 tino,

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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 at 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 acerisotto 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.

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Speaker 1: Time or something depends on the day. Sometimes it may

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Speaker 1: certainly feel like a wine o'clock at three or four

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Speaker 1: o'clock land, but it is. You know, we laugh about it,

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Speaker 1: but it's true. You've got a factor in the way

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Speaker 1: you like to eat. So if you enjoy treats at night,

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Speaker 1: you enjoy something sweet or a glass of wine or

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Speaker 1: a sort of sit down meal with your partner, you

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Speaker 1: have to still find ways to make it lighter and

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Speaker 1: allow for that deficit whilst still having it, which often

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Speaker 1: means maybe choosing a lower calorie wine or less carbont night,

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Speaker 1: or choosing between wine or dessert, or having vegetarian or

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Speaker 1: fish based wheels because they're lighter than say steak or

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Speaker 1: even salmon, which can be hiring calories. So just engineering

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Speaker 1: it to achieve your goals. And again we say all

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Speaker 1: the time that's the benefit of working with a dietitian,

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Speaker 1: because a dietitian can take your personal preferences and put

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Speaker 1: them into a plan that works. You know, it maybe

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Speaker 1: simple a swapping out of sweet potatoes some nights for pumpkin,

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Speaker 1: and then you've got room for dessert or wine. So

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Speaker 1: it's those little engineering that really adds up, particularly when

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Speaker 1: it comes to this habitual structure through the day and

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Speaker 1: working out what the structure. And just in the past

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Speaker 1: week alone, I've engineered someone's diet to have too breakfastly

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

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Speaker 1: and have sort of two lunches. So certainly when I'm

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Speaker 1: talking to clients or constantly changing it around to fit

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Speaker 1: in with their schedule and lifestyle, still achieving it, how 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 deeds 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, Like,

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

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

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Speaker 2: having and I didn't want to miss out. So self

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

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

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

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Speaker 2: I mean, I think that's the general definition of self sabotaging,

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Speaker 2: when you're sabotaging your own behaviors in line with reaching

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Speaker 2: those goals. So for a lot of as it is

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Speaker 2: doing the things where we're overeating, we're over snacking, somebody's

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Speaker 2: offering us food we don't really need it, but we

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Speaker 2: take it anyway. Or say, for example, we have meal

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Speaker 2: prepp to a really healthy dinner and we're like, oh,

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Speaker 2: I don't want that. Now I'm going to order some

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Speaker 2: movie eats. So it's basically doing behaviors that go in

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Speaker 2: opposite direction of the goals that you have, and for

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Speaker 2: most of my clients, I see it a lot when

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

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

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

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

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

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

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

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Speaker 2: kids driving up the wall, it is so easy to go, oh,

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Speaker 2: I'm just going to have another goal of wine, the

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Speaker 2: block of chocolate, eat out of the tub of ice cream,

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Speaker 2: and I'll think about it tomorrow. So self sabotage really happens.

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Speaker 2: I see it a lot, Susie. When the goals are

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Speaker 2: aesthetic based, I always say to clients, we want to

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Speaker 2: have bigger goals. We want to have goals that are

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Speaker 2: focused on exercise and performance, not just doing a certain

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Speaker 2: amount of exercise, but focusing on the performance benefit that

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Speaker 2: we're going to get. We want to have goals that

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Speaker 2: are focused on I want to have more energy, or

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

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

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

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Speaker 2: behavior related versus weight loss related, or aesthetics or looks related.

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Speaker 2: Because I feel like that's so easy to go, oh

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

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

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

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

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Speaker 2: 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 have 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 feel resentful? Why do I feel entitled?

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Speaker 1: But then the other step is actually creating a plan

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Speaker 1: and a model that you like that has some internal

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Speaker 1: intrinsic benefit for you. So it's away from like you said, Leanne,

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Speaker 1: it's not about a weightless on the scales or you

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Speaker 1: can't have this. It has to be an inform choice

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Speaker 1: in an agency for you to direct it, because when

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Speaker 1: you feel that agency and control, you will get on board.

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Speaker 1: So it's about working with the health professional to create

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Speaker 1: that ease and that enjoyment out of it and finding

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Speaker 1: something interesting in the diet or trying something new or

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Speaker 1: eating in a novel way, or doing it with someone

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Speaker 1: else so that you don't feel it's so onerous and negative,

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Speaker 1: which is driving those self advantaging behaviors. So I think

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Speaker 1: it's just really fascinating because it can be so many

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Speaker 1: different things. It can be because our mum put us

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Speaker 1: on a diet where we were small. It could be

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Speaker 1: because our parents let us never let us have the

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Speaker 1: treats that we had. It can be because you find

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Speaker 1: a lot of your friends are slim and you think

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Speaker 1: it's not fair that you have to work harder than

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Speaker 1: they do. But these are all of the unexplained kind

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Speaker 1: of variables that can pop up explain why we do

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Speaker 1: the things we do and like everything. Once we understand something,

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Speaker 1: it's easier to make changes, and that the key long

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Speaker 1: term is to acknowledge when some of these subconscious self

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Speaker 1: sabotage behaviors may be there or be more likely, but

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Speaker 1: then develop a plan to make it more difficult to

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Speaker 1: do and to actually do something that you enjoy and

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Speaker 1: like so you don't feel resentful, and then it will

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Speaker 1: be much more likely to be sustainable. So in the case,

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

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Speaker 1: that you can't have wine and lose weight, or how

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Speaker 1: do we incorporate wine in a way that you can

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Speaker 1: enjoy without feeling the need to eat or drink the

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Speaker 1: whole bottle. You know, what is the actual rule that

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Speaker 1: you like and have agency over it and have decided

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Speaker 1: rather than having it decided by someone else. So you

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Speaker 1: get that diet resentment building up. So lots of different

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

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Speaker 1: quite frequently with clients, particularly in the realm of night

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

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

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Speaker 1: would 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, well, everyone else

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Speaker 1: was eating them, you know, And that's a little bit

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

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Speaker 1: going on, but it's also oh, well everyone should do it,

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Speaker 1: I should be allowed to. So starting to challenge some

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Speaker 1: of those beliefs or even be aware of where it

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Speaker 1: happens is a very powerful way of empowering yourself to

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Speaker 1: take control of your food, no matter what the environment,

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Speaker 1: and if it is sort of subconscious stuff, start to

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Speaker 1: understand and explore it, and it's really it's actually quite

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Speaker 1: interesting and when we look at it as such, and

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Speaker 1: it becomes enjoyable rather than another odorous task that we're

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Speaker 1: 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, but

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

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

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

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

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

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Speaker 2: it's unpacking a lot of those beliefs that go deep

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Speaker 2: back into childhood for some of these preprogramed behaviors. And

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Speaker 2: I will say that you brought up some really 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, why did

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

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

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

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

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Speaker 2: 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 metalbit 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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Speaker 2: help in this area, because if you've been trying to

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Speaker 2: do it for six months yourself and it's not working,

433
00:20:02,880 --> 00:20:04,240
Speaker 2: put your hand up and say I need a hand

434
00:20:04,280 --> 00:20:06,360
Speaker 2: I need help, because there's nothing wrong with asking for help.

435
00:20:06,359 --> 00:20:09,720
Speaker 2: And that's where as professionals, particularly a credit to practicing dietisian.

436
00:20:09,840 --> 00:20:12,440
Speaker 2: Susie and I have spent five years at university. We're

437
00:20:12,480 --> 00:20:15,359
Speaker 2: trained in all of these different areas, not just the

438
00:20:15,400 --> 00:20:17,000
Speaker 2: food that we put in our mouth, and that's how

439
00:20:17,000 --> 00:20:19,320
Speaker 2: we can really make the biggest impact of people's journeys

440
00:20:19,320 --> 00:20:19,879
Speaker 2: long term.

441
00:20:20,000 --> 00:20:21,879
Speaker 1: That was a really good one. The fear of hunger

442
00:20:22,000 --> 00:20:24,760
Speaker 1: is incredibly common. And the other really important thing is

443
00:20:24,800 --> 00:20:27,920
Speaker 1: that these kind of areas take time to work through.

444
00:20:28,200 --> 00:20:30,639
Speaker 1: You know, they are a three six month period of

445
00:20:30,720 --> 00:20:34,840
Speaker 1: working through, falling down, getting back up again, building confidence,

446
00:20:34,960 --> 00:20:38,320
Speaker 1: working out what the problem is, reflecting. You know, sometimes

447
00:20:38,320 --> 00:20:40,520
Speaker 1: I'll have clients who start doing some of this work

448
00:20:40,880 --> 00:20:43,359
Speaker 1: and it becomes overwhelming and they throw in the towel

449
00:20:43,480 --> 00:20:45,400
Speaker 1: because it's too confronting or it's not the right time,

450
00:20:45,400 --> 00:20:48,800
Speaker 1: which is perfectly fine as well, but again leading to

451
00:20:48,800 --> 00:20:51,119
Speaker 1: what you just said, if you are someone who was thinking,

452
00:20:51,200 --> 00:20:53,639
Speaker 1: you know, I do have some deep bet issues around food,

453
00:20:54,320 --> 00:20:56,360
Speaker 1: and I do need to lose a decent amount of weight.

454
00:20:56,640 --> 00:20:58,280
Speaker 1: I like hate enough time for it. This is a

455
00:20:58,320 --> 00:21:01,600
Speaker 1: three six even twelve month process, you know, just off

456
00:21:01,640 --> 00:21:02,960
Speaker 1: the top, of my head. I'm thinking of some of

457
00:21:02,960 --> 00:21:05,120
Speaker 1: my longer term clients, you know, I work with them

458
00:21:05,160 --> 00:21:07,960
Speaker 1: Leanne you know, for a sometimes a couple of years,

459
00:21:08,000 --> 00:21:10,520
Speaker 1: particularly when it comes to those big weight losses, and

460
00:21:10,560 --> 00:21:13,000
Speaker 1: it's a journey. And if you can do it as

461
00:21:13,080 --> 00:21:16,919
Speaker 1: almost say personal therapy and a journey that's benefiting you

462
00:21:17,000 --> 00:21:20,080
Speaker 1: and enjoy the process, it can be incredible because you're

463
00:21:20,680 --> 00:21:25,760
Speaker 1: building skills and control and learning about yourself and understanding

464
00:21:25,880 --> 00:21:29,520
Speaker 1: and observing and practicing and trying, so it can be

465
00:21:29,560 --> 00:21:31,840
Speaker 1: a really enjoyable process as well. And as I said,

466
00:21:31,840 --> 00:21:34,639
Speaker 1: that's probably the ideal mindset for my people to go

467
00:21:34,720 --> 00:21:36,560
Speaker 1: in with, is if they've got the time and the

468
00:21:36,920 --> 00:21:40,199
Speaker 1: just preparedness to commit to the process even though it

469
00:21:40,200 --> 00:21:43,480
Speaker 1: may be uncomfortable. Because often when we're doing psychological work,

470
00:21:43,480 --> 00:21:45,720
Speaker 1: when it does feel uncomfortable, it's on the edge of

471
00:21:45,720 --> 00:21:47,560
Speaker 1: a breakthrough. So it's quite good to sit with that

472
00:21:47,600 --> 00:21:50,080
Speaker 1: if you can, because that's when you'll really make some

473
00:21:50,280 --> 00:21:54,360
Speaker 1: significant changes to underlying behaviors which perhaps are causing distress

474
00:21:54,440 --> 00:21:58,080
Speaker 1: long term and actually taking control for good. All right. Well,

475
00:21:58,080 --> 00:22:02,280
Speaker 1: onto a slightly lighter topic, which is also kind of

476
00:22:03,280 --> 00:22:05,920
Speaker 1: lends itself to light in general, We've had quite a

477
00:22:05,960 --> 00:22:08,159
Speaker 1: lot of questions about salad dressing me and now I

478
00:22:08,200 --> 00:22:10,440
Speaker 1: know that you are a salad dressing fan. In fact,

479
00:22:10,480 --> 00:22:11,880
Speaker 1: you just sent me around in a picture of salad

480
00:22:11,960 --> 00:22:13,840
Speaker 1: dressing the other day. That's always one of my favorites.

481
00:22:14,000 --> 00:22:16,800
Speaker 1: It's just been the ads in the supermarket. Now I

482
00:22:16,840 --> 00:22:20,400
Speaker 1: am boring dressing person. I am an extra version olive

483
00:22:20,400 --> 00:22:23,200
Speaker 1: oil by something consult I find. That's always my favorite.

484
00:22:23,480 --> 00:22:25,080
Speaker 1: Mind you, if I am in the States, I love

485
00:22:25,200 --> 00:22:28,120
Speaker 1: nothing more than a ranch dressing, which is so high

486
00:22:28,160 --> 00:22:31,960
Speaker 1: in fat. It's so delicious, So I guess just kick

487
00:22:32,040 --> 00:22:35,040
Speaker 1: us off. The first position I have is that if

488
00:22:35,080 --> 00:22:36,720
Speaker 1: you use dressing on your salad and you eat a

489
00:22:36,720 --> 00:22:38,480
Speaker 1: lot more, I'm actually pretty happy. I'm never going to

490
00:22:38,480 --> 00:22:41,359
Speaker 1: really beerate someone for using dressing overall, because it means

491
00:22:41,480 --> 00:22:44,600
Speaker 1: if you're making the fresh food taste better amazing. I think,

492
00:22:44,600 --> 00:22:47,399
Speaker 1: within reason, you know, you can use most dressings. You know,

493
00:22:47,440 --> 00:22:49,480
Speaker 1: if you do love creamy dressings and still stick to

494
00:22:49,520 --> 00:22:51,920
Speaker 1: a tablespoon or less. I don't have a massive issue,

495
00:22:52,320 --> 00:22:55,760
Speaker 1: but there are lots of healthy varieties out there. Certainly

496
00:22:55,800 --> 00:22:58,560
Speaker 1: in bottled varieties, there's quite a few still free ones,

497
00:22:58,600 --> 00:23:01,879
Speaker 1: which are what we will cause zero. Now, they don't

498
00:23:02,000 --> 00:23:04,720
Speaker 1: have the nutritional density of say extraversional olive oil. They're

499
00:23:04,800 --> 00:23:07,359
Speaker 1: quite processed. You're not getting antioxidants. Are they going to

500
00:23:07,440 --> 00:23:10,040
Speaker 1: hurt you? Probably not, But I know that you're a

501
00:23:10,080 --> 00:23:12,560
Speaker 1: fan of quite a few. We've reviewed the Green Goddess

502
00:23:12,640 --> 00:23:15,119
Speaker 1: Dressing before. I know that company does a few different

503
00:23:15,119 --> 00:23:18,440
Speaker 1: good ones. I also quite like the original Paul Newman's.

504
00:23:18,840 --> 00:23:20,520
Speaker 1: Then you can get Poor Newman Light in a couple

505
00:23:20,560 --> 00:23:23,680
Speaker 1: of years. But admittedly the end they are vegetab oil based.

506
00:23:23,720 --> 00:23:26,919
Speaker 1: They don't have a great Extraversion olivoil base. Again, in

507
00:23:26,960 --> 00:23:29,920
Speaker 1: moderations are going to hurt you. But you love addressing,

508
00:23:30,119 --> 00:23:32,119
Speaker 1: So what are your tips for buying and dressing in

509
00:23:32,160 --> 00:23:32,800
Speaker 1: the supermarket?

510
00:23:32,960 --> 00:23:35,520
Speaker 2: Yeah, the ones I go to at home just like you,

511
00:23:35,720 --> 00:23:38,520
Speaker 2: Extraversion olive oil balsamic. I do love to show in

512
00:23:38,560 --> 00:23:40,600
Speaker 2: a little bit of lemon juice and some garlic as well.

513
00:23:41,200 --> 00:23:43,119
Speaker 2: And then my other favorite one is really based on

514
00:23:43,200 --> 00:23:45,280
Speaker 2: it's sort of olive oil, lemon juice and are mustard,

515
00:23:45,440 --> 00:23:47,600
Speaker 2: So I really like using mustard as part of addressing.

516
00:23:47,680 --> 00:23:49,439
Speaker 2: And my other go to is using a little bit

517
00:23:49,480 --> 00:23:51,320
Speaker 2: of miso for a little bit of gut health benefits

518
00:23:51,359 --> 00:23:53,680
Speaker 2: as well, so miso mixed with a little bit of

519
00:23:54,080 --> 00:23:56,160
Speaker 2: again like lemon juice and garlic. Like I think that's

520
00:23:56,160 --> 00:23:58,800
Speaker 2: just my staple base as addressing is lemon juice, garlic,

521
00:23:58,840 --> 00:24:02,680
Speaker 2: then something else in there. But looking at supermarket type dressings,

522
00:24:02,720 --> 00:24:04,680
Speaker 2: I do like that Green Goddess one, and the one

523
00:24:04,680 --> 00:24:07,320
Speaker 2: I sent you the other day I found, which actually

524
00:24:07,400 --> 00:24:10,960
Speaker 2: wasn't too bad was Marion's Kitchen tie basil lime and

525
00:24:11,040 --> 00:24:15,200
Speaker 2: coconut dressing. So looking at the ingredients, it's a Beigan one.

526
00:24:15,400 --> 00:24:20,000
Speaker 2: So it's water and coconut milk, vinegar, lime juice, chili salt, garlic,

527
00:24:20,280 --> 00:24:24,040
Speaker 2: tapiocre starch, coriander, basil leaves, kaffea, lime leaves, and a

528
00:24:24,040 --> 00:24:25,680
Speaker 2: little bit of vegetable gum. I assume it is a

529
00:24:25,760 --> 00:24:30,920
Speaker 2: stabilizer in there, so a very clean ingredient list. Per tablespoon,

530
00:24:30,960 --> 00:24:34,119
Speaker 2: it was roughly about twenty calories, which is excellent. It

531
00:24:34,240 --> 00:24:36,800
Speaker 2: was a like significantly lower in sugar than a lot

532
00:24:36,840 --> 00:24:38,800
Speaker 2: of the other ones I saw in the marketplace, zero

533
00:24:38,840 --> 00:24:41,520
Speaker 2: point two grams of sugar per tablespoon. Obviously it's a

534
00:24:41,520 --> 00:24:43,760
Speaker 2: little bit higher and fat because of the coconut milk.

535
00:24:44,080 --> 00:24:45,960
Speaker 2: I feel like I'm doing a product review right now.

536
00:24:45,960 --> 00:24:48,639
Speaker 2: But I'm like, this is a Sunday episode. Anyway, I

537
00:24:48,640 --> 00:24:49,240
Speaker 2: did loves.

538
00:24:49,080 --> 00:24:50,760
Speaker 1: Okay, everyone loves the salad dressing, so.

539
00:24:50,720 --> 00:24:53,200
Speaker 2: You're okay, yeah, I did like it. It tastes quite good,

540
00:24:53,240 --> 00:24:54,720
Speaker 2: and you don't need a whole lot like it goes

541
00:24:54,760 --> 00:24:57,200
Speaker 2: a long way. My other trickered salad dressings are if

542
00:24:57,200 --> 00:24:59,960
Speaker 2: you do like something that is richer and heavier calorie,

543
00:25:00,280 --> 00:25:02,359
Speaker 2: like a ceasar dressing like a ranch. Some of our

544
00:25:02,440 --> 00:25:06,080
Speaker 2: creamier ones, you say half for a tablespoon, particularly if

545
00:25:06,119 --> 00:25:08,159
Speaker 2: you really like salad well dressed, like a lot of

546
00:25:08,160 --> 00:25:10,600
Speaker 2: my clients say, I need more than a Tablespoon's what

547
00:25:10,640 --> 00:25:12,359
Speaker 2: I say is a measure out a tablespoon into a

548
00:25:12,359 --> 00:25:14,640
Speaker 2: little bowl, put a tablespoon of water and a little

549
00:25:14,640 --> 00:25:17,320
Speaker 2: bit of extra lemon juice and stir around. You're getting

550
00:25:17,760 --> 00:25:22,000
Speaker 2: basically a double amount of the dressing for half the calories, essentially,

551
00:25:22,040 --> 00:25:23,440
Speaker 2: so you're just going to make that dressing go a

552
00:25:23,440 --> 00:25:25,879
Speaker 2: little bit further. And from a budgeting perspective, it's pretty

553
00:25:25,880 --> 00:25:28,399
Speaker 2: good as well, because a lot of our creamier dressings

554
00:25:28,400 --> 00:25:30,480
Speaker 2: are quite thick, so you need to use quite a

555
00:25:30,480 --> 00:25:32,439
Speaker 2: lot of it to really get a good coating on

556
00:25:32,480 --> 00:25:34,399
Speaker 2: your salad. So if you're someone that likes a really

557
00:25:34,680 --> 00:25:37,280
Speaker 2: well coated salad, just add a little bit of water

558
00:25:37,320 --> 00:25:39,080
Speaker 2: to thin out the dressing a little bit. The taste

559
00:25:39,119 --> 00:25:41,320
Speaker 2: is still there, but you don't need to use anywhere

560
00:25:41,320 --> 00:25:43,439
Speaker 2: near as much. So better from a calorie perspective and

561
00:25:43,440 --> 00:25:45,639
Speaker 2: better from a budgeting perspective as well, because you're only

562
00:25:45,720 --> 00:25:46,560
Speaker 2: using half the amount.

563
00:25:46,840 --> 00:25:48,760
Speaker 1: True, and I've had quite a few questions because I'm

564
00:25:48,760 --> 00:25:51,160
Speaker 1: a big fan of the premade salads in supermarkets, which

565
00:25:51,200 --> 00:25:53,520
Speaker 1: retail between four and six dollars. I think it's such

566
00:25:53,520 --> 00:25:56,280
Speaker 1: a cost effective way to have lunch, and they usually

567
00:25:56,280 --> 00:25:58,920
Speaker 1: have a decent sort of portion of dressing, and people

568
00:25:58,960 --> 00:26:00,880
Speaker 1: will say or drive to throw it out, and I'm like, well,

569
00:26:01,160 --> 00:26:04,000
Speaker 1: definitely not. I think that the portions are actually quite

570
00:26:04,040 --> 00:26:06,600
Speaker 1: small overall. But I also find when I'm squeezing it

571
00:26:06,640 --> 00:26:08,520
Speaker 1: off and don't use the whole amount either. I bought

572
00:26:08,640 --> 00:26:11,800
Speaker 1: a family pack of Mexican salad which had a big ranch,

573
00:26:12,200 --> 00:26:14,359
Speaker 1: and I just got away with using quite a small amount.

574
00:26:14,440 --> 00:26:16,120
Speaker 1: So I think it's always a matter of sort of

575
00:26:16,359 --> 00:26:19,680
Speaker 1: keeping that seasoning less, like if you love mayo, use

576
00:26:19,800 --> 00:26:22,320
Speaker 1: less of it overall, And through some of those ways,

577
00:26:22,359 --> 00:26:24,760
Speaker 1: they had shared and the other little chrick I have.

578
00:26:24,800 --> 00:26:27,639
Speaker 1: If you like a wet salad, you can do a

579
00:26:27,680 --> 00:26:30,040
Speaker 1: little bit of hommics with like you said, the lemon

580
00:26:30,080 --> 00:26:32,840
Speaker 1: juice and water and sort of thicking it out that

581
00:26:32,880 --> 00:26:35,760
Speaker 1: way and spread it through and get the flavor, particularly

582
00:26:35,760 --> 00:26:37,800
Speaker 1: if you get also like the beech trip homuses. I've

583
00:26:37,800 --> 00:26:40,720
Speaker 1: got a lovely flavor, and I use marinated fetter. Now

584
00:26:40,800 --> 00:26:44,199
Speaker 1: admittedly they are in palmoil as the actual oil they're in,

585
00:26:44,240 --> 00:26:47,480
Speaker 1: but just drain that off and then sort of crumble

586
00:26:47,520 --> 00:26:49,320
Speaker 1: it through and you get the moisture then, and then

587
00:26:49,359 --> 00:26:51,480
Speaker 1: you need a lot less stressing too, So you can

588
00:26:51,480 --> 00:26:54,320
Speaker 1: certainly use some of those more wet ingredients to give

589
00:26:54,320 --> 00:26:56,359
Speaker 1: the moisture without as much sort of high fat dressing

590
00:26:56,440 --> 00:26:58,679
Speaker 1: going through. But very rarely am I going to go

591
00:26:58,720 --> 00:27:01,760
Speaker 1: off about clients eating, you know, salad dressing. Salad dressing

592
00:27:01,800 --> 00:27:05,080
Speaker 1: is not usually the problem in their diet. It's getting

593
00:27:05,119 --> 00:27:06,919
Speaker 1: more salad in there for them to put dressing on.

594
00:27:07,320 --> 00:27:09,320
Speaker 1: But there are a little few tricks. But we've got

595
00:27:09,359 --> 00:27:12,359
Speaker 1: an upcoming episode in the Nutrition Couch product review on

596
00:27:12,480 --> 00:27:15,320
Speaker 1: dressings again for those salad fans out there, to find

597
00:27:15,359 --> 00:27:17,080
Speaker 1: our latest favorite picks and.

598
00:27:17,040 --> 00:27:19,639
Speaker 2: I will also add another ingredient that I love is

599
00:27:19,840 --> 00:27:21,840
Speaker 2: apple side of vinegar. So there's been a lot of,

600
00:27:21,880 --> 00:27:23,960
Speaker 2: I guess talk about the benefits of that, and I'm

601
00:27:23,960 --> 00:27:25,679
Speaker 2: not really a fan of putting it in water and

602
00:27:25,680 --> 00:27:27,680
Speaker 2: shotting it down first in the morning, because I don't

603
00:27:27,680 --> 00:27:30,119
Speaker 2: think it does anything for the enamel and our teas.

604
00:27:30,160 --> 00:27:32,240
Speaker 2: But I do love using apple side vinegar as part

605
00:27:32,240 --> 00:27:34,440
Speaker 2: of a really nice, well balanced dressing, and there is

606
00:27:34,480 --> 00:27:36,560
Speaker 2: a little bit of strong research to support it, you know,

607
00:27:36,600 --> 00:27:39,200
Speaker 2: helping to stabilize blood sugar levels and you know, bring

608
00:27:39,240 --> 00:27:41,399
Speaker 2: down that glucose spike after a meal as well. So

609
00:27:41,400 --> 00:27:43,119
Speaker 2: I'm a big fan of apple side of vinegar. I

610
00:27:43,160 --> 00:27:44,680
Speaker 2: think that was a little bit of lemon juice with

611
00:27:44,680 --> 00:27:47,080
Speaker 2: a little bit of extraversion. Olive ail loobers and mustard

612
00:27:47,080 --> 00:27:49,080
Speaker 2: can go a long way in addressing as well. So

613
00:27:49,160 --> 00:27:51,160
Speaker 2: that's sort of another tip that I have. But you're

614
00:27:51,160 --> 00:27:53,639
Speaker 2: mentioning the salad packs, I definitely don't throughout the dressing.

615
00:27:53,680 --> 00:27:55,399
Speaker 2: I just account for that as part of the overall

616
00:27:55,440 --> 00:27:57,199
Speaker 2: sort of calorie density of the meal. I feel like

617
00:27:57,359 --> 00:27:59,480
Speaker 2: the best thing about those pre made salad kits is

618
00:27:59,520 --> 00:28:01,560
Speaker 2: the dressing in my opinion, and as you said, I

619
00:28:01,680 --> 00:28:03,040
Speaker 2: just use a little bit less. Of What I do

620
00:28:03,119 --> 00:28:04,600
Speaker 2: is I buy one of the salad kits and a

621
00:28:04,600 --> 00:28:06,840
Speaker 2: bag of either spinach or rocket, and instead of getting

622
00:28:06,880 --> 00:28:08,520
Speaker 2: two serves out of the salad kits, I'll get three

623
00:28:08,640 --> 00:28:10,520
Speaker 2: or four because I'll bulk it up with more greens,

624
00:28:10,680 --> 00:28:12,520
Speaker 2: so that dressing you will use over three or four

625
00:28:12,600 --> 00:28:13,840
Speaker 2: serves and not two serves.

626
00:28:13,920 --> 00:28:16,440
Speaker 1: Yeah, one hundred percent those the four kits. I've noticed

627
00:28:16,440 --> 00:28:18,480
Speaker 1: the dressing serves are really quite large, so you certainly

628
00:28:18,520 --> 00:28:20,680
Speaker 1: don't need that much. You can get away with half

629
00:28:20,680 --> 00:28:23,040
Speaker 1: of that. So that's quite handy too, all rightly. And

630
00:28:23,200 --> 00:28:25,840
Speaker 1: that brings us to the Nutrition Couch for another Sunday.

631
00:28:25,920 --> 00:28:27,760
Speaker 1: Have it done, So please tell your friends about us.

632
00:28:27,760 --> 00:28:29,520
Speaker 1: We continue to rise in the charts and we're very

633
00:28:29,560 --> 00:28:31,960
Speaker 1: grateful for your support, So keep telling your friends about

634
00:28:32,000 --> 00:28:33,800
Speaker 1: us so we can keep bringing you the Nutrition Couch

635
00:28:33,840 --> 00:28:36,399
Speaker 1: twice a week. We have a few products available on

636
00:28:36,440 --> 00:28:39,000
Speaker 1: our website now we have our product review guide, We've

637
00:28:39,000 --> 00:28:41,160
Speaker 1: got a new takeaway guide on its way in the

638
00:28:41,240 --> 00:28:44,040
Speaker 1: very near future, as well as our original two hour

639
00:28:44,160 --> 00:28:47,400
Speaker 1: sessions on hormones, gut help, and eating behavior, so you

640
00:28:47,440 --> 00:28:50,080
Speaker 1: can find that all of the nutritioncouch dot com and

641
00:28:50,160 --> 00:28:53,080
Speaker 1: we will see you on Wednesday for a regular product review.

642
00:28:53,480 --> 00:28:54,840
Speaker 1: Have a great week, have a good week.

643
00:28:54,840 --> 00:29:02,160
Speaker 2: Everyone speaks

644
00:29:04,120 --> 00:29:06,200
Speaker 1: To the prom