1 00:00:00,680 --> 00:00:03,800 Speaker 1: Do you like what you eat? When you plan your meals? 2 00:00:03,840 --> 00:00:06,280 Speaker 2: Do you take time to consider what you actually feel 3 00:00:06,360 --> 00:00:09,119 Speaker 2: like eating or is it more likely that you eat 4 00:00:09,119 --> 00:00:12,520 Speaker 2: on autoque Actually liking what we were eating is a 5 00:00:12,560 --> 00:00:15,560 Speaker 2: really important part of healthy, balanced eating, and today we 6 00:00:15,640 --> 00:00:18,160 Speaker 2: share how to strike a balance between getting your nutrition 7 00:00:18,320 --> 00:00:21,800 Speaker 2: right and actually enjoying your food. Hi, I'm Susie Burrow 8 00:00:22,000 --> 00:00:24,200 Speaker 2: and I'm Lean Wood, and each week we bring you 9 00:00:24,239 --> 00:00:26,840 Speaker 2: The Nutrition Couch, the biweekly podcast that took me about 10 00:00:26,880 --> 00:00:29,520 Speaker 2: everything that is new in the world of nutrition as 11 00:00:29,520 --> 00:00:31,720 Speaker 2: well as liking what we eat. Today, we have some great, 12 00:00:31,840 --> 00:00:34,839 Speaker 2: brand new research to share that maybe especially helpful if 13 00:00:34,840 --> 00:00:37,400 Speaker 2: you suffer from depression, and our list of question is 14 00:00:37,400 --> 00:00:39,960 Speaker 2: one that will resonate with many How is it possible 15 00:00:40,000 --> 00:00:42,879 Speaker 2: that the scales could be two kilos heavier after a 16 00:00:42,920 --> 00:00:45,720 Speaker 2: big night out? Well to kick us off, Lean, we 17 00:00:45,800 --> 00:00:49,440 Speaker 2: know that depression and anxiety will affect a significant number 18 00:00:49,479 --> 00:00:52,560 Speaker 2: of people in their lives, and certainly with my client base, 19 00:00:52,640 --> 00:00:55,400 Speaker 2: I would say at least twenty percent of my clients 20 00:00:55,520 --> 00:00:59,440 Speaker 2: are taking some form of anti anxiety or antidepressant. Such 21 00:00:59,480 --> 00:01:02,920 Speaker 2: as the tensity of modern life and the stresses that 22 00:01:02,960 --> 00:01:05,679 Speaker 2: we have on a day to day basis. Now, of 23 00:01:05,760 --> 00:01:10,520 Speaker 2: course there's evidence based medication management that should be discussed 24 00:01:10,520 --> 00:01:13,720 Speaker 2: with your GP or psychiatrist. But we also do know 25 00:01:13,760 --> 00:01:17,960 Speaker 2: that lifestyle variables, whether it's active exercise regularly or even 26 00:01:18,120 --> 00:01:21,680 Speaker 2: certain diet profiles. So an anti inflammatory diet pack full 27 00:01:21,720 --> 00:01:24,680 Speaker 2: of a Mega three facts is positively associated with improvements 28 00:01:24,680 --> 00:01:27,360 Speaker 2: in scores of depression. And there was a fantastic new 29 00:01:27,440 --> 00:01:29,720 Speaker 2: article that you set me this week which was fascinating 30 00:01:29,720 --> 00:01:33,160 Speaker 2: because it took a look at individuals with a major 31 00:01:33,200 --> 00:01:37,520 Speaker 2: depressive episode and not only with their medication, but combining 32 00:01:37,560 --> 00:01:41,080 Speaker 2: that with some moral probiotic supplements. And they had some 33 00:01:41,160 --> 00:01:43,080 Speaker 2: really interesting results, didn't they. 34 00:01:43,520 --> 00:01:46,880 Speaker 3: Yeah, absolutely, And the key headline was provertic supplements may 35 00:01:46,920 --> 00:01:49,160 Speaker 3: help with depression And that was enough as like click, 36 00:01:49,200 --> 00:01:52,080 Speaker 3: I'm all in, Like let me know more. Basically, we 37 00:01:52,160 --> 00:01:55,280 Speaker 3: know we've known for some time that diet has a 38 00:01:55,400 --> 00:01:58,080 Speaker 3: huge impact on mental health. If you've never heard of 39 00:01:58,120 --> 00:02:01,080 Speaker 3: the Smiles trial, give it a google. It was actually conducted. 40 00:02:01,120 --> 00:02:03,160 Speaker 3: It was a world first trial, one of the first 41 00:02:03,160 --> 00:02:06,400 Speaker 3: ones to show the impact that nutrition has positively on 42 00:02:06,520 --> 00:02:08,360 Speaker 3: mental health. It was actually done at one of the 43 00:02:08,440 --> 00:02:12,120 Speaker 3: universities down in Melbourne and it was really really exciting 44 00:02:12,160 --> 00:02:15,200 Speaker 3: research worldwide and it really did show the power that 45 00:02:15,320 --> 00:02:18,320 Speaker 3: positive nutrition changes can have. So this is really interesting 46 00:02:18,320 --> 00:02:22,720 Speaker 3: because it really just studied probotic supplements. So essentially researchers 47 00:02:22,800 --> 00:02:25,519 Speaker 3: in King's College in London, which is very well known 48 00:02:25,560 --> 00:02:28,520 Speaker 3: for a lot of great new and up and coming. 49 00:02:28,240 --> 00:02:29,359 Speaker 1: Gut health research. 50 00:02:29,520 --> 00:02:31,280 Speaker 3: There's some of the you know, they're really the forefront 51 00:02:31,320 --> 00:02:33,320 Speaker 3: in the gut health space at the moment that the 52 00:02:33,480 --> 00:02:36,040 Speaker 3: King's College in London. And what they did is they 53 00:02:36,080 --> 00:02:38,600 Speaker 3: published this study in the Journal of Psychiatry, which is 54 00:02:38,600 --> 00:02:42,880 Speaker 3: really interesting, and they studied individuals with major depressive disorder. 55 00:02:43,160 --> 00:02:45,440 Speaker 3: So these guys, you know, this is a clinical condition. 56 00:02:45,480 --> 00:02:47,520 Speaker 3: This isn't some people who wake up and they occasionally 57 00:02:47,560 --> 00:02:49,440 Speaker 3: have a bit of a bad day. These are people 58 00:02:49,440 --> 00:02:53,079 Speaker 3: with clinically diagnosed major depressive disorder. And what they did 59 00:02:53,120 --> 00:02:55,880 Speaker 3: is they got them to take a probotic supplement containing 60 00:02:55,919 --> 00:02:59,080 Speaker 3: at least fourteen strains of different types of bacteria, and 61 00:02:59,080 --> 00:03:02,160 Speaker 3: then they looked at their overall symptoms of depression and anxiety. 62 00:03:02,400 --> 00:03:05,960 Speaker 3: So it was an eight week double blinded, randomized, placebo 63 00:03:06,080 --> 00:03:08,920 Speaker 3: controlled trials. It was a very well done trial. They 64 00:03:09,000 --> 00:03:11,520 Speaker 3: used fifty out patients who, as I said, had major 65 00:03:11,560 --> 00:03:14,440 Speaker 3: depressive schoes, and they studied them over the eight weeks, 66 00:03:14,480 --> 00:03:17,560 Speaker 3: and they gave one group the placebo was just a 67 00:03:17,560 --> 00:03:19,520 Speaker 3: capture with nothing much in it, and the other group 68 00:03:19,600 --> 00:03:23,200 Speaker 3: had the probotic strains, which contained at least fourteen strains. 69 00:03:23,440 --> 00:03:24,760 Speaker 3: It was really interesting outcomes. 70 00:03:25,040 --> 00:03:28,520 Speaker 2: True, there was an additive effect of having the probiotic supplement, 71 00:03:28,639 --> 00:03:32,240 Speaker 2: so it's not you know, certainly lifestyle variables can have 72 00:03:32,280 --> 00:03:36,680 Speaker 2: a benefit on top of any actual medical management. So 73 00:03:37,000 --> 00:03:39,200 Speaker 2: they're actually planning a larger follow up trial with this 74 00:03:39,520 --> 00:03:41,400 Speaker 2: to really have a look at what's going on there. 75 00:03:41,720 --> 00:03:43,120 Speaker 1: But it was cumulative, so the. 76 00:03:43,120 --> 00:03:47,080 Speaker 2: Improvement in mood was improved basically with the probiotic supplement. 77 00:03:47,560 --> 00:03:49,920 Speaker 2: But actually what I found most interesting actually was that 78 00:03:49,920 --> 00:03:52,880 Speaker 2: that effect was seen after thirty days, which links to 79 00:03:52,920 --> 00:03:54,440 Speaker 2: a lot of what we talk about when it comes 80 00:03:54,440 --> 00:03:56,760 Speaker 2: to digestive health. It's not about the one of supplements, 81 00:03:56,760 --> 00:04:00,240 Speaker 2: it's about the consistency with diet because that's require to 82 00:04:00,280 --> 00:04:03,720 Speaker 2: really work on improving that gut microbio and so it's 83 00:04:03,760 --> 00:04:05,840 Speaker 2: not good enough to eat well for three days before 84 00:04:05,840 --> 00:04:07,640 Speaker 2: going on a bender where you're having fast food and 85 00:04:07,680 --> 00:04:10,560 Speaker 2: takeaway and alcohol because that's what's working against your gut health. 86 00:04:10,560 --> 00:04:12,320 Speaker 2: You've really got to make a commitment to eating pretty 87 00:04:12,360 --> 00:04:14,560 Speaker 2: well five or six days a week. Can think of 88 00:04:14,880 --> 00:04:16,960 Speaker 2: more debaucherous meals in terms of a meal or to 89 00:04:17,040 --> 00:04:20,200 Speaker 2: hear or there, rather than scattered and happening multiple times 90 00:04:20,240 --> 00:04:23,040 Speaker 2: each week. So that's actually what I took from it. 91 00:04:23,200 --> 00:04:25,360 Speaker 2: That comes back to that diet consistency. So you're much 92 00:04:25,400 --> 00:04:28,080 Speaker 2: better to be taking a probiotic supplement, So whether it's 93 00:04:28,120 --> 00:04:31,200 Speaker 2: a fermented food each day or a great quality yogurt, 94 00:04:31,760 --> 00:04:34,680 Speaker 2: or an actual supplement like you're cult as opposed to 95 00:04:34,760 --> 00:04:37,560 Speaker 2: just popping a tablet every so often, particularly if you 96 00:04:37,640 --> 00:04:40,279 Speaker 2: are vulnerable to lower mood. And let's be honestly, and 97 00:04:40,279 --> 00:04:41,840 Speaker 2: we're sort of in the cooler months of the year, 98 00:04:42,240 --> 00:04:44,240 Speaker 2: a lot of Australians can have lower itemin d. 99 00:04:44,320 --> 00:04:45,799 Speaker 1: Which can mimic full depression. 100 00:04:46,279 --> 00:04:49,040 Speaker 2: So you know, it's just a reminder that that consistency 101 00:04:49,040 --> 00:04:52,880 Speaker 2: in our gut health, and you know they using probiotics 102 00:04:53,240 --> 00:04:56,159 Speaker 2: regularly in the diet. There's a number of lifestyle benefits, 103 00:04:56,160 --> 00:04:58,400 Speaker 2: particularly if you do already suffer from depression. 104 00:04:59,000 --> 00:05:01,720 Speaker 3: Absolutely, just go back and say I did find that 105 00:05:01,760 --> 00:05:03,600 Speaker 3: the results of the study after or I had to 106 00:05:03,640 --> 00:05:06,359 Speaker 3: do a little bit of scrolling through the paper. But basically, 107 00:05:06,400 --> 00:05:08,039 Speaker 3: at the end of the eight week pilot study, like 108 00:05:08,120 --> 00:05:11,919 Speaker 3: Susie said, basically the majority of participants found an improvement 109 00:05:12,040 --> 00:05:15,440 Speaker 3: in their measures of anxiety and depression versus the sebo group. 110 00:05:15,600 --> 00:05:18,040 Speaker 3: And like Susie said, there were marked improvements from about 111 00:05:18,040 --> 00:05:20,400 Speaker 3: week four, but the longer they took this for the 112 00:05:20,440 --> 00:05:22,880 Speaker 3: greater the improvements. So it is something that tended to 113 00:05:22,960 --> 00:05:25,240 Speaker 3: compound over time. It's not something that you'd want to 114 00:05:25,279 --> 00:05:27,240 Speaker 3: just take for a couple of days and stop or 115 00:05:27,320 --> 00:05:29,640 Speaker 3: randomly take every tool three days. I think with a 116 00:05:29,640 --> 00:05:33,680 Speaker 3: lot of supplementations, people forget that consistency is key. So 117 00:05:33,760 --> 00:05:36,840 Speaker 3: these guys were taking this probotic supplement every single day 118 00:05:36,880 --> 00:05:39,040 Speaker 3: for eight weeks. They weren't doing it when they felt 119 00:05:39,080 --> 00:05:41,560 Speaker 3: like it, they weren't doing it occasionally when they remembered it. 120 00:05:41,720 --> 00:05:44,480 Speaker 3: They were consistently taking it over time for a period 121 00:05:44,480 --> 00:05:46,520 Speaker 3: of a minimum of eight weeks, and they saw some 122 00:05:46,600 --> 00:05:48,800 Speaker 3: great benefits. So we're not saying that you should come 123 00:05:48,800 --> 00:05:51,719 Speaker 3: off your antidepression medication, not at all. We're saying a 124 00:05:51,760 --> 00:05:55,480 Speaker 3: lot of these things work in conjunction with modern medicine 125 00:05:55,480 --> 00:05:57,120 Speaker 3: as well. So it's really something that I would have 126 00:05:57,120 --> 00:06:00,560 Speaker 3: a great chat to either your doctor or your cliententrist 127 00:06:00,720 --> 00:06:03,120 Speaker 3: or your therapist about. But I really do think that 128 00:06:03,160 --> 00:06:05,960 Speaker 3: a lot of these strategies a good quality diet plus 129 00:06:06,000 --> 00:06:08,839 Speaker 3: potentially trialing a probotic for a minimum of eight weeks, 130 00:06:09,000 --> 00:06:12,719 Speaker 3: plus also your medication that you're on, can potentially improve 131 00:06:13,040 --> 00:06:15,520 Speaker 3: both depression and anxiety as well. So I think it's 132 00:06:15,560 --> 00:06:18,040 Speaker 3: a really really powerful study, but it does just kind 133 00:06:18,040 --> 00:06:20,320 Speaker 3: of hit home and bring home what we already knew 134 00:06:20,680 --> 00:06:23,320 Speaker 3: is that diet and gut health has a huge impact 135 00:06:23,440 --> 00:06:25,640 Speaker 3: on things like depression and anxiety. 136 00:06:25,520 --> 00:06:28,359 Speaker 2: All right, And we're moving on from that to a 137 00:06:28,400 --> 00:06:30,039 Speaker 2: topic that I think a lot of listeners will find 138 00:06:30,040 --> 00:06:32,920 Speaker 2: really interesting because usually when I start working with a client, 139 00:06:33,480 --> 00:06:36,440 Speaker 2: you know, will develop a meal plan with different food options, 140 00:06:36,720 --> 00:06:37,120 Speaker 2: and for. 141 00:06:37,120 --> 00:06:38,919 Speaker 1: Some clients, after about. 142 00:06:40,279 --> 00:06:43,440 Speaker 2: Maybe a couple of months, I'll get a little bit 143 00:06:43,480 --> 00:06:45,720 Speaker 2: of pushback and there will be a bit like I'm 144 00:06:45,720 --> 00:06:48,240 Speaker 2: sick of what I'm having, I want more ideas, and 145 00:06:48,279 --> 00:06:51,600 Speaker 2: there's a real kind of annoyance but that they're over 146 00:06:51,640 --> 00:06:54,920 Speaker 2: what they're eating. So what I will often say is, well, 147 00:06:55,880 --> 00:06:58,200 Speaker 2: what do you feel like eating? And when I put 148 00:06:58,200 --> 00:07:01,680 Speaker 2: that question back to them, they actually don't know, because 149 00:07:01,680 --> 00:07:04,280 Speaker 2: I think, to a certain extent, when it comes specifically 150 00:07:04,360 --> 00:07:06,919 Speaker 2: to weight loss or even the perception that healthy eating 151 00:07:07,000 --> 00:07:09,159 Speaker 2: is a set prescription and you have to follow it, 152 00:07:10,160 --> 00:07:12,880 Speaker 2: people think that they have to do it no matter what. 153 00:07:13,960 --> 00:07:17,280 Speaker 1: And I really thought it worthy. 154 00:07:16,960 --> 00:07:19,800 Speaker 2: Of a discussion about how important it is that you 155 00:07:19,920 --> 00:07:24,800 Speaker 2: actually enjoy what you're eating, but also really take time 156 00:07:25,080 --> 00:07:27,600 Speaker 2: at any meal or snack to think about what you 157 00:07:27,800 --> 00:07:32,200 Speaker 2: feel like. Because even though we can calculate calories and 158 00:07:32,320 --> 00:07:36,120 Speaker 2: requirements and macros and combos that fit the box when 159 00:07:36,160 --> 00:07:39,560 Speaker 2: it comes to our meal plans and achieving calorie deficits 160 00:07:39,600 --> 00:07:41,840 Speaker 2: and timing and all those sort of scientific aspects of 161 00:07:41,960 --> 00:07:45,840 Speaker 2: nutrition that dietitians are trained to do, there also is 162 00:07:45,880 --> 00:07:48,880 Speaker 2: that personable aspect that there's a huge amount of pleasure 163 00:07:48,920 --> 00:07:52,280 Speaker 2: and satisfaction that comes from enjoying food, and we're okay 164 00:07:52,320 --> 00:07:52,960 Speaker 2: to say that. 165 00:07:53,040 --> 00:07:54,200 Speaker 1: It's okay to say that. 166 00:07:54,160 --> 00:07:56,880 Speaker 2: You're allowed to enjoy and like what you eat, and 167 00:07:56,920 --> 00:07:59,280 Speaker 2: when you start to get back in touch with your body, 168 00:07:59,440 --> 00:08:02,280 Speaker 2: not dissimil to be more aware of your hunger and 169 00:08:02,320 --> 00:08:06,600 Speaker 2: eating according to that rather than an autoqueue, it's amazing 170 00:08:07,080 --> 00:08:09,440 Speaker 2: how much more satisfying the food will be. 171 00:08:09,520 --> 00:08:11,040 Speaker 1: So I'll give you a classic example. 172 00:08:11,880 --> 00:08:14,840 Speaker 2: Someone who'll be eating healthy and they'll have a tuna 173 00:08:14,920 --> 00:08:17,920 Speaker 2: salad for lunch because that's what they think is healthy. 174 00:08:18,720 --> 00:08:20,040 Speaker 1: So they'll have the dry old. 175 00:08:19,920 --> 00:08:23,720 Speaker 2: Tuna the salad leaves and have the same lunch every day, 176 00:08:24,080 --> 00:08:27,680 Speaker 2: every weekday, for months, years of time, and they're highly 177 00:08:27,720 --> 00:08:29,400 Speaker 2: resentful of it. They actually don't enjoy it at all, 178 00:08:29,480 --> 00:08:31,520 Speaker 2: but it's what they think they should be eating. And 179 00:08:31,520 --> 00:08:33,319 Speaker 2: then you know what happens, They end up going all 180 00:08:33,360 --> 00:08:36,720 Speaker 2: afternoon and snacking to try and get that satisfaction of 181 00:08:36,720 --> 00:08:39,280 Speaker 2: what they're looking for. So I just wanted to talk 182 00:08:39,320 --> 00:08:42,560 Speaker 2: about that as a important aspect of your food. 183 00:08:42,679 --> 00:08:46,079 Speaker 1: And there would be very few foods, with say the exception. 184 00:08:45,800 --> 00:08:50,280 Speaker 2: Of hot chips and soft drink that I couldn't find 185 00:08:50,320 --> 00:08:54,320 Speaker 2: an alternative for. So, for example, if you said I'm 186 00:08:54,320 --> 00:08:56,800 Speaker 2: so sick of my boring salad or sandwich or wrap 187 00:08:56,840 --> 00:08:59,000 Speaker 2: for lunch, and I said to you, what do you 188 00:08:59,040 --> 00:09:01,800 Speaker 2: feel like and you said, I feel like a burger 189 00:09:01,840 --> 00:09:04,280 Speaker 2: and fries, well all you had to do is get 190 00:09:04,320 --> 00:09:07,200 Speaker 2: a lean beef patty, a high protein bun, or a 191 00:09:07,280 --> 00:09:09,600 Speaker 2: low one of those sandwich thin buns, which we've covered 192 00:09:09,600 --> 00:09:12,120 Speaker 2: before on the Nutrition Couch, and have it with loads 193 00:09:12,160 --> 00:09:14,360 Speaker 2: of salad and you've had your burger. It's just about 194 00:09:14,360 --> 00:09:16,559 Speaker 2: what I would call healthifying the food. 195 00:09:16,720 --> 00:09:17,840 Speaker 1: And as I said, there's. 196 00:09:17,679 --> 00:09:22,040 Speaker 2: Very few recipes or meals out there, with the exception 197 00:09:22,120 --> 00:09:24,040 Speaker 2: i'd guess of a fast food meal deal that you 198 00:09:24,040 --> 00:09:27,679 Speaker 2: could really replicate in a healthier version and actually feel satisfied. 199 00:09:28,240 --> 00:09:31,760 Speaker 2: So whilst there's some requirements to hit when it comes 200 00:09:31,760 --> 00:09:34,560 Speaker 2: to weight control, for example, Leanna and I are always 201 00:09:34,559 --> 00:09:36,600 Speaker 2: going to want to have a couple of serves of veggies. 202 00:09:36,640 --> 00:09:38,440 Speaker 2: We're always going to want to have a lean protein. 203 00:09:38,480 --> 00:09:39,680 Speaker 2: We're going to want to try and make sure the 204 00:09:39,679 --> 00:09:43,319 Speaker 2: carbohydrates are the best quality. You know, no one meal 205 00:09:43,400 --> 00:09:46,400 Speaker 2: or food ever disrupts a diet. It's always about the balance. 206 00:09:46,800 --> 00:09:48,600 Speaker 2: But I would urge you to really sort of start 207 00:09:48,640 --> 00:09:51,320 Speaker 2: to think outside the box when you're planning your meals, 208 00:09:51,320 --> 00:09:53,440 Speaker 2: to think what do I really feel like what's going 209 00:09:53,480 --> 00:09:56,360 Speaker 2: to satisfy me? And the same with a snack, if 210 00:09:56,400 --> 00:09:58,400 Speaker 2: on your meal plan or what you've been having says 211 00:09:58,440 --> 00:10:00,400 Speaker 2: a certain snack, I do know it might be yogat 212 00:10:00,440 --> 00:10:02,320 Speaker 2: and fruit, and you're so over yogurt and fruit. 213 00:10:02,360 --> 00:10:03,480 Speaker 1: You never want to see it again. 214 00:10:04,120 --> 00:10:06,760 Speaker 2: It's okay to try something different, you know, look at 215 00:10:06,760 --> 00:10:09,520 Speaker 2: the different options in brainstorm or work with a dietician 216 00:10:10,080 --> 00:10:12,120 Speaker 2: to think about how can I still tick the box 217 00:10:12,120 --> 00:10:13,959 Speaker 2: and things I like. Do you want something hot, We'll 218 00:10:14,000 --> 00:10:16,720 Speaker 2: have a slice of protein toast. Can you bake something 219 00:10:16,760 --> 00:10:19,240 Speaker 2: that's got a protein based so it's actually a baked treat. 220 00:10:19,480 --> 00:10:21,240 Speaker 2: Do you want a hot drink or a sweet drink? 221 00:10:21,280 --> 00:10:24,240 Speaker 2: How can you do it? Because that simple art of 222 00:10:24,320 --> 00:10:27,560 Speaker 2: being able to not only get the nutritional balance right, 223 00:10:28,080 --> 00:10:31,080 Speaker 2: but really think about what you feel like eating is 224 00:10:31,120 --> 00:10:33,960 Speaker 2: the difference between creating a meal plan that is sustainable 225 00:10:33,960 --> 00:10:37,439 Speaker 2: and enjoyable for you and following something that you think 226 00:10:37,480 --> 00:10:39,880 Speaker 2: you should be doing that will never be sustainable because 227 00:10:39,920 --> 00:10:42,680 Speaker 2: as a human, you will always want agency to actually choose. 228 00:10:42,440 --> 00:10:45,400 Speaker 1: What you're doing. So a little bit of homework. 229 00:10:44,880 --> 00:10:46,920 Speaker 2: For everyone, and this will work particularly for people who 230 00:10:46,960 --> 00:10:50,480 Speaker 2: have a sweet tooth. If you're someone who is always 231 00:10:50,480 --> 00:10:53,520 Speaker 2: looking to reward yourself with chocolate or biscuit, something that's 232 00:10:53,520 --> 00:10:56,840 Speaker 2: got or ice cream, next time you go to buy 233 00:10:56,880 --> 00:10:58,680 Speaker 2: that food, whether it's a block of chocolate for the 234 00:10:58,720 --> 00:11:01,439 Speaker 2: week or packet abiskus gets a rice cream or one 235 00:11:01,480 --> 00:11:04,240 Speaker 2: off dessert. I want you to really look at the 236 00:11:04,280 --> 00:11:07,280 Speaker 2: section in the supermarket and really take time to think 237 00:11:07,280 --> 00:11:10,520 Speaker 2: about what exactly what you feel like. Do you want snack? 238 00:11:10,760 --> 00:11:12,720 Speaker 2: Do you want fruit and nut? Do you want top deck? 239 00:11:12,800 --> 00:11:14,880 Speaker 2: Do you want dark chocolate? Do you actually want a biscuit? 240 00:11:15,360 --> 00:11:17,839 Speaker 2: What is it you really actually are craving that will 241 00:11:17,880 --> 00:11:20,120 Speaker 2: give you the most satisfaction. And if you can start 242 00:11:20,160 --> 00:11:22,120 Speaker 2: to take that time and the same if you are 243 00:11:22,120 --> 00:11:23,959 Speaker 2: eating or going to get a fast food meal or 244 00:11:24,000 --> 00:11:27,360 Speaker 2: a takeaway, what cuisine do I actually. 245 00:11:26,920 --> 00:11:27,800 Speaker 1: Really feel like? 246 00:11:28,000 --> 00:11:30,360 Speaker 2: And then if I do, I don't have to go 247 00:11:30,400 --> 00:11:32,040 Speaker 2: on auto Q and eat the rubbish. So if we're 248 00:11:32,040 --> 00:11:34,320 Speaker 2: having tie, I don't have to have pad thie, but 249 00:11:34,400 --> 00:11:36,160 Speaker 2: I could have a stir fry with veggies and a 250 00:11:36,200 --> 00:11:39,120 Speaker 2: couple of spoons of pad tie and feel just as satisfied. 251 00:11:39,679 --> 00:11:41,760 Speaker 2: And there's an art to doing that so you don't 252 00:11:41,840 --> 00:11:45,400 Speaker 2: come into contact with high calorie food and automatically feel 253 00:11:45,440 --> 00:11:48,280 Speaker 2: the need to overeat it. Because when you learn to 254 00:11:48,320 --> 00:11:50,440 Speaker 2: do that and really tap into what you feel like 255 00:11:50,520 --> 00:11:53,600 Speaker 2: and what's satisfying, you will no longer binge and eat 256 00:11:53,640 --> 00:11:56,720 Speaker 2: mindlessly because you will feel much more in control, but 257 00:11:56,760 --> 00:12:00,480 Speaker 2: you will actually like your diet more. 258 00:12:00,559 --> 00:12:02,560 Speaker 3: And I always say to my clients meals have to 259 00:12:02,600 --> 00:12:05,560 Speaker 3: be two things, filling and satisfying. If you hit the 260 00:12:05,559 --> 00:12:08,520 Speaker 3: filling component, like a tuna salad may very well be filling, 261 00:12:08,880 --> 00:12:11,360 Speaker 3: but it's not satisfying in winter. I mean, I reckon 262 00:12:11,400 --> 00:12:13,600 Speaker 3: tempest out of the population would find a tuna salad 263 00:12:13,640 --> 00:12:16,200 Speaker 3: satisfying in winter, right, Susie and I had definitely not 264 00:12:16,280 --> 00:12:18,679 Speaker 3: on that list, Like, no way we choose hot lunches, not. 265 00:12:18,679 --> 00:12:21,360 Speaker 2: Unless it was covered in that QP mayo that everyone loves. 266 00:12:21,840 --> 00:12:24,400 Speaker 3: So yeah, so filling versus satisfying because it has to 267 00:12:24,440 --> 00:12:26,959 Speaker 3: tick some boxes in terms of nutrition, but it also 268 00:12:27,040 --> 00:12:29,280 Speaker 3: needs to be satisfying. And I had the perfect example 269 00:12:29,320 --> 00:12:31,440 Speaker 3: as well Susie with the client this week where it 270 00:12:31,480 --> 00:12:33,319 Speaker 3: was just her birthday yesterday and she went out for 271 00:12:33,920 --> 00:12:36,120 Speaker 3: it was time for dinner and she chose a little 272 00:12:36,120 --> 00:12:37,439 Speaker 3: bit of an andre she was going to share it. 273 00:12:37,720 --> 00:12:39,800 Speaker 3: She had a curry which she shared half of that 274 00:12:39,840 --> 00:12:42,120 Speaker 3: with her partner, and then there was birthday cake as well. 275 00:12:42,160 --> 00:12:44,200 Speaker 3: And when she was there she texted me and she's like, oh, 276 00:12:44,400 --> 00:12:46,000 Speaker 3: what do you think of these cocktails? Like she's not 277 00:12:46,040 --> 00:12:48,440 Speaker 3: a drinker. She rarely drinks, Like alcohol is not really 278 00:12:48,480 --> 00:12:50,520 Speaker 3: on her soul food list. I think in the nine 279 00:12:50,600 --> 00:12:52,720 Speaker 3: or so weeks we've been working together, she had one 280 00:12:52,760 --> 00:12:55,959 Speaker 3: glass of wine when she celebrated her anniversary with her partner, 281 00:12:55,960 --> 00:12:57,920 Speaker 3: and that was it. Like she's just not a real drinker. 282 00:12:57,960 --> 00:13:00,480 Speaker 3: And she sent me these cocktails and they they were 283 00:13:00,520 --> 00:13:02,520 Speaker 3: just full of sugar and juice and like there was 284 00:13:02,520 --> 00:13:04,839 Speaker 3: two or three shots of alcohol in it. And she said, oh, 285 00:13:04,880 --> 00:13:06,680 Speaker 3: what would one of the like how could I work 286 00:13:06,760 --> 00:13:08,959 Speaker 3: this into my plan for the weekend, even though it 287 00:13:09,040 --> 00:13:11,400 Speaker 3: was her birthday week. She was determined to hit her deficit. 288 00:13:11,440 --> 00:13:13,800 Speaker 3: We had the conversation, you can go back to maintenance. 289 00:13:13,800 --> 00:13:15,960 Speaker 3: We can maintain all the great fat loss, like I 290 00:13:15,960 --> 00:13:17,959 Speaker 3: think she's lost nearly seven kilos to date, like she's 291 00:13:18,000 --> 00:13:19,920 Speaker 3: doing wonderfully. And I said, why don't we just hit 292 00:13:20,000 --> 00:13:21,840 Speaker 3: maintenance to give you a bit more calories to play with. 293 00:13:21,880 --> 00:13:22,679 Speaker 1: And she was determined. 294 00:13:22,679 --> 00:13:24,200 Speaker 3: She was like, no, no, no, we're going to hit 295 00:13:24,559 --> 00:13:26,360 Speaker 3: you know, I'm going to go lean for the rest 296 00:13:26,360 --> 00:13:27,760 Speaker 3: of the week and have a nice birthday. Did her 297 00:13:27,760 --> 00:13:29,880 Speaker 3: out and I said, oh, well, the cocktails aren't great. 298 00:13:29,960 --> 00:13:32,040 Speaker 3: I said, if you want one, don't you have something 299 00:13:32,040 --> 00:13:33,959 Speaker 3: that's going to make you feel good, because between the 300 00:13:34,000 --> 00:13:36,960 Speaker 3: heavy curry and the rice and cake, the birthday cake, 301 00:13:37,000 --> 00:13:38,920 Speaker 3: like she had this decadent birthday cake she'd picked out. 302 00:13:38,920 --> 00:13:40,960 Speaker 3: She was really excited for it. And I just said 303 00:13:41,000 --> 00:13:42,880 Speaker 3: to her, those sugar cocktails, I'm not going to make 304 00:13:42,920 --> 00:13:44,840 Speaker 3: you feel great, but you're more than welcome to have 305 00:13:44,880 --> 00:13:46,480 Speaker 3: one if you want, but I would, you know, choose 306 00:13:46,520 --> 00:13:48,320 Speaker 3: this one and then just have one and stick to that. 307 00:13:48,559 --> 00:13:49,839 Speaker 3: And she came back to me and she said, you 308 00:13:49,920 --> 00:13:52,160 Speaker 3: know what, You're right looking at the ingredients. That's not 309 00:13:52,200 --> 00:13:54,640 Speaker 3: going to make me feel good. I'm actually so satisfied 310 00:13:54,640 --> 00:13:56,240 Speaker 3: with my curry and I'm about to have my cake, 311 00:13:56,280 --> 00:13:58,320 Speaker 3: and I'm so happy with that choice. And then this 312 00:13:58,400 --> 00:14:00,199 Speaker 3: morning she text me and she said, I'm going out 313 00:14:00,200 --> 00:14:02,200 Speaker 3: to lunch with my mum in law for my birthday. 314 00:14:02,240 --> 00:14:04,800 Speaker 3: She's taken me out for lunch and I'm really craving 315 00:14:04,800 --> 00:14:06,280 Speaker 3: a salad. Can you have a look at this menu 316 00:14:06,280 --> 00:14:07,720 Speaker 3: and let me know if that's a good option. It 317 00:14:07,760 --> 00:14:09,760 Speaker 3: was like this nice beetroot fet a salad was a 318 00:14:09,840 --> 00:14:11,560 Speaker 3: vegetarian one. She said, I'm going to add some grilled 319 00:14:11,600 --> 00:14:13,680 Speaker 3: chicken how does that sound? And I was like perfect, 320 00:14:14,000 --> 00:14:16,640 Speaker 3: and the fact that I hadn't told her to lean 321 00:14:16,679 --> 00:14:18,199 Speaker 3: it up or you know, because if she'd had a 322 00:14:18,240 --> 00:14:20,680 Speaker 3: bit of heavy night. She's like, I actively am craving 323 00:14:20,680 --> 00:14:24,000 Speaker 3: a salad after having a heavy curry and some birthday cake. 324 00:14:23,840 --> 00:14:24,560 Speaker 1: The night before. 325 00:14:25,080 --> 00:14:27,280 Speaker 3: So I really feel like, when you're really in tune 326 00:14:27,280 --> 00:14:28,880 Speaker 3: with your body and you're listening to what it wants, 327 00:14:28,960 --> 00:14:31,080 Speaker 3: if you have a heavier night, the last thing you 328 00:14:31,080 --> 00:14:33,560 Speaker 3: probably want is like a burger and fries or something 329 00:14:33,600 --> 00:14:36,240 Speaker 3: the very next day. So despite it being her birthday 330 00:14:36,280 --> 00:14:38,120 Speaker 3: and her birthday weekend and her mom in law was 331 00:14:38,120 --> 00:14:40,880 Speaker 3: taking her out to celebrate, she was really honoring her 332 00:14:40,920 --> 00:14:43,240 Speaker 3: body and her hunger and what she felt like. And 333 00:14:43,280 --> 00:14:45,880 Speaker 3: she's like, I feel so satisfied from last night. I 334 00:14:45,920 --> 00:14:48,920 Speaker 3: still feel a bit bloated and heavy. I really genuinely 335 00:14:48,920 --> 00:14:50,560 Speaker 3: feel like a salad. Because I said to her, look, 336 00:14:50,560 --> 00:14:52,720 Speaker 3: it's your birthday celebration. You can have anything you want. 337 00:14:52,800 --> 00:14:54,280 Speaker 3: Let me know when I help you budget it and 338 00:14:54,280 --> 00:14:56,800 Speaker 3: from a menu perspective, and she said, I really just 339 00:14:56,840 --> 00:14:59,320 Speaker 3: want the salad. It sounds really yummy, it's nice and light, 340 00:14:59,400 --> 00:15:01,440 Speaker 3: exactly what I want, and i'd really love to have 341 00:15:01,480 --> 00:15:03,280 Speaker 3: a bit of birthday cake later on as well, and 342 00:15:03,320 --> 00:15:05,480 Speaker 3: so that's what she did. So I feel like when 343 00:15:05,480 --> 00:15:07,800 Speaker 3: you start to listen and like you said, Susie, really 344 00:15:07,800 --> 00:15:11,280 Speaker 3: on your body and trust that what you're choosing is 345 00:15:11,280 --> 00:15:13,320 Speaker 3: the thing that you truly want and just having a 346 00:15:13,360 --> 00:15:15,520 Speaker 3: small amount of it. You don't have to go gangbusters 347 00:15:15,520 --> 00:15:18,000 Speaker 3: on it or overeat it or anything like that. But 348 00:15:18,040 --> 00:15:20,160 Speaker 3: I do feel like we can gain that trust more 349 00:15:20,200 --> 00:15:23,000 Speaker 3: with our body, and our our bodies fullness and satisfaction 350 00:15:23,160 --> 00:15:26,000 Speaker 3: signals a lot more over time when we are truly 351 00:15:26,040 --> 00:15:28,720 Speaker 3: going towards foods that we love versus foods that we 352 00:15:28,880 --> 00:15:32,040 Speaker 3: think we should have. It's a really important conversation this week. 353 00:15:31,840 --> 00:15:34,040 Speaker 2: I think it is, and it's a trust in self 354 00:15:34,080 --> 00:15:35,960 Speaker 2: and that comes back to a lot of hunger management 355 00:15:36,000 --> 00:15:37,760 Speaker 2: as well, and it makes sense and you know, people 356 00:15:37,760 --> 00:15:42,240 Speaker 2: have had years of programming externally to eat according to 357 00:15:42,280 --> 00:15:44,480 Speaker 2: a sheet of paper or what everyone else is eating, 358 00:15:44,920 --> 00:15:46,680 Speaker 2: you know. So it's about getting back in touch with 359 00:15:46,760 --> 00:15:49,280 Speaker 2: self in small steps that aren't too overwhelming. So that's 360 00:15:49,320 --> 00:15:52,440 Speaker 2: my little practice assignment. Really just take those moments and 361 00:15:52,440 --> 00:15:54,280 Speaker 2: then if you are at the chocolate, ill really really 362 00:15:54,280 --> 00:15:55,680 Speaker 2: differentiate all the different flavors. 363 00:15:55,680 --> 00:15:56,440 Speaker 1: It's quite a fun. 364 00:15:56,320 --> 00:15:58,520 Speaker 2: Little task, all rightly, And we're to wrap us up 365 00:15:58,520 --> 00:16:01,720 Speaker 2: today something that's not unrelated. We had a great listening 366 00:16:01,800 --> 00:16:04,080 Speaker 2: question on our Instagram, so please send them through because 367 00:16:04,080 --> 00:16:05,960 Speaker 2: whenever we're writing scripts, we have a quick scroll and 368 00:16:05,960 --> 00:16:06,680 Speaker 2: often grab them. 369 00:16:06,760 --> 00:16:08,960 Speaker 3: Even if we don't respond to you, we do apologize. 370 00:16:08,960 --> 00:16:11,680 Speaker 3: We get those hundreds and hundreds of questions there. Yeah, 371 00:16:11,720 --> 00:16:13,840 Speaker 3: if we don't respond, we apologize, but we may see 372 00:16:13,840 --> 00:16:15,560 Speaker 3: them when we may chain about them anyway, So feel 373 00:16:15,560 --> 00:16:16,440 Speaker 3: free to send them through. 374 00:16:16,880 --> 00:16:19,560 Speaker 2: Yeah, and I love this question. I said to Lane, 375 00:16:19,600 --> 00:16:22,080 Speaker 2: this is a great one. It says, how is it possible? 376 00:16:22,160 --> 00:16:25,440 Speaker 2: And it may have included a swear word, how is 377 00:16:25,480 --> 00:16:28,800 Speaker 2: it possible that I can be two kilos heavier on Monday? 378 00:16:29,520 --> 00:16:31,800 Speaker 2: And I thought, oh, that's a really good conversation, because 379 00:16:31,840 --> 00:16:34,320 Speaker 2: that's why I hate clients weighing too frequently. I usually say, 380 00:16:34,400 --> 00:16:37,080 Speaker 2: leanne Tuesday and Friday, before the weekend and after the weekend, 381 00:16:37,400 --> 00:16:39,880 Speaker 2: because inevitably, if you're going to have more indulgent foods 382 00:16:39,960 --> 00:16:42,680 Speaker 2: a restaurant meal, if you drink several of those, it's 383 00:16:42,680 --> 00:16:44,960 Speaker 2: on the weekend. And what happens is if you've been 384 00:16:44,960 --> 00:16:48,480 Speaker 2: following quite a calorie deficit or a reduced calorie eating 385 00:16:48,520 --> 00:16:53,240 Speaker 2: plan that's lowering carbohydrate. You're probably having reasonably low carbohydrates stores. 386 00:16:53,320 --> 00:16:55,280 Speaker 2: So as soon as you expose the body to a 387 00:16:55,360 --> 00:16:57,800 Speaker 2: higher carb meal, whether it's noodles or fast food or 388 00:16:57,840 --> 00:17:00,800 Speaker 2: even alcohol, those muscles will very fill up and that 389 00:17:00,800 --> 00:17:02,960 Speaker 2: can be as much as a couple of kilos. The 390 00:17:03,080 --> 00:17:05,680 Speaker 2: other reasons tends to be fluid balanced, because if you've 391 00:17:05,680 --> 00:17:08,119 Speaker 2: had a few drinks, it really plays have it with 392 00:17:08,200 --> 00:17:10,240 Speaker 2: your fluid balance, so you might be quite clogged up 393 00:17:10,280 --> 00:17:12,960 Speaker 2: and have or you may also have dehydration if you're hungover, 394 00:17:13,119 --> 00:17:16,080 Speaker 2: so sometimes you'll notice're feeling quite light. But the other 395 00:17:16,119 --> 00:17:19,000 Speaker 2: issue is often the salt. So those meals we eat 396 00:17:19,040 --> 00:17:21,439 Speaker 2: out can have two or three times the amount of sodium, 397 00:17:21,480 --> 00:17:23,680 Speaker 2: and that attracts a lot of fluid and that's why 398 00:17:23,680 --> 00:17:26,760 Speaker 2: if you've had a pizza or Mexican food or Asian cuisine, 399 00:17:26,840 --> 00:17:30,000 Speaker 2: you can be a couple of kilos heavier. So the 400 00:17:30,080 --> 00:17:32,320 Speaker 2: message is I wouldn't be taking your weight on a 401 00:17:32,320 --> 00:17:33,560 Speaker 2: Monday morning, no matter. 402 00:17:33,359 --> 00:17:34,320 Speaker 1: What I think. Take it. 403 00:17:34,359 --> 00:17:36,040 Speaker 2: If you must take it, take it later in the 404 00:17:36,080 --> 00:17:38,840 Speaker 2: week and then go for the average because absolutely It 405 00:17:38,880 --> 00:17:40,960 Speaker 2: can change by as much as a kilo or two overnight, 406 00:17:41,040 --> 00:17:42,399 Speaker 2: just based on what you've eaten and if you've been 407 00:17:42,400 --> 00:17:44,840 Speaker 2: to the bathroom or if you had more heavier food. 408 00:17:44,880 --> 00:17:45,760 Speaker 1: You know, if you've had more. 409 00:17:45,600 --> 00:17:48,080 Speaker 2: Liquids, it moves through you more quickly, and if you haven't, 410 00:17:48,080 --> 00:17:49,600 Speaker 2: if you've had a more stodgy meal and not a 411 00:17:49,640 --> 00:17:52,080 Speaker 2: lot of veggies, your digestive system may have extra food 412 00:17:52,080 --> 00:17:53,720 Speaker 2: in it as well, or you may just have had 413 00:17:53,840 --> 00:17:55,720 Speaker 2: a larger volume of food through the gut and that's 414 00:17:55,720 --> 00:17:58,800 Speaker 2: still moving through the system. So that's my best advice, 415 00:17:58,840 --> 00:18:01,040 Speaker 2: And the other advice I've news with clients is go 416 00:18:01,160 --> 00:18:03,639 Speaker 2: light on Monday. I always like a light day Monday, 417 00:18:03,760 --> 00:18:06,280 Speaker 2: just extra soups or salads or veggies, just to buffer 418 00:18:06,320 --> 00:18:09,000 Speaker 2: that effect of the weekend not being overly restrictive. But 419 00:18:09,040 --> 00:18:11,240 Speaker 2: we can admit that we often overeat. It's okay to 420 00:18:11,240 --> 00:18:12,680 Speaker 2: have a lighter day or two to buffer that. 421 00:18:13,000 --> 00:18:14,560 Speaker 3: And I think it's really important to note that if 422 00:18:14,600 --> 00:18:17,400 Speaker 3: the scale goes up one or two kilos, genuinely, it's 423 00:18:17,440 --> 00:18:19,919 Speaker 3: not fat gain. If you've been off track all week, 424 00:18:20,119 --> 00:18:22,199 Speaker 3: potentially it is. But if you've been on track all 425 00:18:22,280 --> 00:18:24,520 Speaker 3: week and you might have had one or two bigger meals, 426 00:18:24,520 --> 00:18:27,520 Speaker 3: but it wasn't a full on weekend bender. It's generally 427 00:18:27,520 --> 00:18:29,960 Speaker 3: not fat gain. What it is is just water weight 428 00:18:30,080 --> 00:18:32,320 Speaker 3: or a bit of hormone shifts over the weekend. Because 429 00:18:32,320 --> 00:18:34,880 Speaker 3: we've got to remember that for every gram of carbohydrate 430 00:18:34,920 --> 00:18:37,199 Speaker 3: we eat, the body stores two to three grams of 431 00:18:37,280 --> 00:18:40,720 Speaker 3: water weight. So the scale goes up most of the time, 432 00:18:40,720 --> 00:18:42,440 Speaker 3: particularly when it comes back down on a couple of 433 00:18:42,520 --> 00:18:45,400 Speaker 3: days later. You haven't gained two kilos of fat, You've 434 00:18:45,440 --> 00:18:47,840 Speaker 3: gained two kilos of kind of just water weight. And 435 00:18:47,840 --> 00:18:51,200 Speaker 3: as Susie said, what you're eating alcohol salt that retains 436 00:18:51,240 --> 00:18:53,399 Speaker 3: more water on your body. At a client on Friday 437 00:18:53,480 --> 00:18:55,280 Speaker 3: night and her and a hubby got a big bowl 438 00:18:55,320 --> 00:18:57,040 Speaker 3: of fur and I said to her, yep, that's cool. 439 00:18:57,080 --> 00:18:58,480 Speaker 3: Like we talked about how to budget it in and 440 00:18:58,520 --> 00:19:01,000 Speaker 3: I said, just don't weigh yourself goodness sake. So I 441 00:19:01,040 --> 00:19:03,200 Speaker 3: don't let my clients weigh on a Monday morning because 442 00:19:03,200 --> 00:19:04,720 Speaker 3: a lot of them they say, no, no, it's fine, 443 00:19:04,720 --> 00:19:06,680 Speaker 3: it's fine. I say, no, it's not. I know it's 444 00:19:06,680 --> 00:19:09,200 Speaker 3: going to essentially mess with your head. I make them 445 00:19:09,440 --> 00:19:11,919 Speaker 3: way midweek on like a Wednesday. So just remember that 446 00:19:12,359 --> 00:19:14,399 Speaker 3: a bigger weekend can cause the scale to go up. 447 00:19:14,440 --> 00:19:17,119 Speaker 3: But it's not true, you know, fat game. It's generally 448 00:19:17,160 --> 00:19:17,880 Speaker 3: just water weight. 449 00:19:18,440 --> 00:19:20,720 Speaker 2: Excellent point, all rightly. And what that brings us to 450 00:19:20,720 --> 00:19:23,080 Speaker 2: the end of the Nutrition Couch for another Sunday. Please 451 00:19:23,160 --> 00:19:24,879 Speaker 2: keep telling your friends about us and go on to 452 00:19:24,960 --> 00:19:27,840 Speaker 2: our website, the nutritioncouch dot com for our increasing range 453 00:19:27,840 --> 00:19:29,600 Speaker 2: of products, including the Perry Plan. 454 00:19:29,560 --> 00:19:30,960 Speaker 1: And our Snack Guide. 455 00:19:31,320 --> 00:19:34,000 Speaker 2: And we will see you on Wednesday for our midweek 456 00:19:34,119 --> 00:19:39,440 Speaker 2: motivational catch ups.