1 00:00:00,680 --> 00:00:03,840 Speaker 1: Do you like what you eat? When you plan your meals? 2 00:00:03,880 --> 00:00:06,320 Speaker 1: Do you take time to consider what you actually feel 3 00:00:06,360 --> 00:00:09,119 Speaker 1: like eating or is it more likely that you eat 4 00:00:09,160 --> 00:00:12,559 Speaker 1: on autoq Actually liking what we were eating is a 5 00:00:12,560 --> 00:00:15,640 Speaker 1: really important part of healthy, balanced eating, and today we 6 00:00:15,680 --> 00:00:18,160 Speaker 1: share how to strike a balance between getting your nutrition 7 00:00:18,360 --> 00:00:21,840 Speaker 1: right and actually enjoying your food. Hi, I'm Susie Burrow 8 00:00:22,040 --> 00:00:24,239 Speaker 1: and I'm Lean Wood, and each week we bring you 9 00:00:24,280 --> 00:00:26,880 Speaker 1: The Nutrition Couch, the bi weekly podcast that talk about 10 00:00:26,880 --> 00:00:29,520 Speaker 1: everything that is new in the world of nutrition as 11 00:00:29,560 --> 00:00:31,760 Speaker 1: well as liking what we eat. Today, we have some great, 12 00:00:31,880 --> 00:00:34,879 Speaker 1: brand new research to share that maybe especially helpful if 13 00:00:34,880 --> 00:00:37,599 Speaker 1: you suffer from depression, and our listener question is one 14 00:00:37,600 --> 00:00:40,120 Speaker 1: that will resonate with many how is it possible that 15 00:00:40,159 --> 00:00:43,160 Speaker 1: the scales could be two kilos heavier after a big 16 00:00:43,240 --> 00:00:45,960 Speaker 1: night out? Or to kick us off lean We know 17 00:00:46,080 --> 00:00:49,599 Speaker 1: that depression and anxiety will affect a significant number of 18 00:00:49,640 --> 00:00:52,600 Speaker 1: people in their lives, and certainly with my client base, 19 00:00:52,640 --> 00:00:55,440 Speaker 1: I would say at least twenty percent of my clients 20 00:00:55,520 --> 00:00:59,400 Speaker 1: are taking some form of anti anxiety or antidepressant. Such 21 00:00:59,480 --> 00:01:02,960 Speaker 1: as the tensity of modern life and the stresses that 22 00:01:03,000 --> 00:01:05,720 Speaker 1: we have on a day to day basis. Now, of 23 00:01:05,800 --> 00:01:10,520 Speaker 1: course there's evidence based medication management that should be discussed 24 00:01:10,520 --> 00:01:13,720 Speaker 1: with your GP or psychiatrist. But we also do know 25 00:01:13,760 --> 00:01:17,960 Speaker 1: that lifestyle variables, whether it's active exercise regularly or even 26 00:01:18,160 --> 00:01:21,720 Speaker 1: certain diet profiles. So an anti inflammatory diet pact full 27 00:01:21,720 --> 00:01:24,800 Speaker 1: of AMGIA three facts is positively associated with improvements in 28 00:01:24,920 --> 00:01:27,759 Speaker 1: scores of depression. And there was a fantastic new article 29 00:01:27,800 --> 00:01:30,000 Speaker 1: that you sent me this week which was fascinating because 30 00:01:30,000 --> 00:01:34,600 Speaker 1: its a look at individuals with a major depressive episode 31 00:01:35,120 --> 00:01:37,959 Speaker 1: and not only with their medication, but combining that with 32 00:01:38,000 --> 00:01:43,000 Speaker 1: some moral probiotic supplements. And they had some really interesting results, didn't. 33 00:01:42,800 --> 00:01:46,679 Speaker 2: They Yeah, absolutely, And the key headline was provertic supplements 34 00:01:46,760 --> 00:01:48,680 Speaker 2: may help with depression And that was enough. I was 35 00:01:48,680 --> 00:01:51,960 Speaker 2: like click, I'm all in, Like, let me know more. Basically, 36 00:01:52,000 --> 00:01:55,200 Speaker 2: we know we've known for some time that diet has 37 00:01:55,240 --> 00:01:58,040 Speaker 2: a huge impact on mental health. If you've never heard 38 00:01:58,040 --> 00:02:00,240 Speaker 2: of the Smiles trial, give it a google. It was 39 00:02:00,280 --> 00:02:02,720 Speaker 2: actually conducted. It was a world first trial, one of 40 00:02:02,760 --> 00:02:05,639 Speaker 2: the first ones to show the impact that nutrition has 41 00:02:05,680 --> 00:02:08,200 Speaker 2: positively on mental health. It was actually done at one 42 00:02:08,200 --> 00:02:11,400 Speaker 2: of the universities down in Melbourne and it was really 43 00:02:11,440 --> 00:02:14,240 Speaker 2: really exciting research worldwide, and it really did show the 44 00:02:14,360 --> 00:02:17,720 Speaker 2: power that positive nutrition changes can have. So this is 45 00:02:17,760 --> 00:02:21,360 Speaker 2: really interesting because it really just studied probotic supplements. So 46 00:02:21,520 --> 00:02:25,079 Speaker 2: essentially researchers in King's College in London, which is very 47 00:02:25,080 --> 00:02:27,680 Speaker 2: well known for a lot of great new and up 48 00:02:27,720 --> 00:02:30,359 Speaker 2: and coming gut health research. They're some of the you know, 49 00:02:30,360 --> 00:02:32,360 Speaker 2: they're really the forefront in the gut health space at 50 00:02:32,360 --> 00:02:35,080 Speaker 2: the moment that the King's College in London. And what 51 00:02:35,120 --> 00:02:37,520 Speaker 2: they did is they published this study in the Journal 52 00:02:37,600 --> 00:02:41,160 Speaker 2: of Psychiatry, which is really interesting, and they studied individuals 53 00:02:41,160 --> 00:02:44,360 Speaker 2: with major depressive disorder. So these guys, you know, this 54 00:02:44,440 --> 00:02:46,639 Speaker 2: is a clinical condition. This isn't some people who wake 55 00:02:46,760 --> 00:02:48,600 Speaker 2: up and they occasionally have a bit of a bad day. 56 00:02:48,840 --> 00:02:52,560 Speaker 2: These are people with clinically diagnosed major depressive disorder. And 57 00:02:52,600 --> 00:02:54,240 Speaker 2: what they did is they got them to take a 58 00:02:54,280 --> 00:02:58,040 Speaker 2: probotic supplement containing at least fourteen strains of different types 59 00:02:58,040 --> 00:03:00,880 Speaker 2: of bacteria, and then they looked at their overall symptoms 60 00:03:00,880 --> 00:03:03,440 Speaker 2: of depression and anxiety. So it was an eight week 61 00:03:03,600 --> 00:03:07,680 Speaker 2: double blinded, randomized, placebo controlled trials. It was a very 62 00:03:07,720 --> 00:03:10,760 Speaker 2: well done trial. They used fifty out patients who, as 63 00:03:10,760 --> 00:03:13,720 Speaker 2: I said, had major depressive scores, and they studied them 64 00:03:13,760 --> 00:03:15,560 Speaker 2: over the eight weeks, and they gave one group the 65 00:03:15,600 --> 00:03:18,720 Speaker 2: placebo was just a capture with nothing much in it, 66 00:03:18,840 --> 00:03:21,920 Speaker 2: and the other group had the probotic strains, which contained 67 00:03:21,919 --> 00:03:24,760 Speaker 2: at least fourteen strains. It was really interesting outcomes. 68 00:03:25,040 --> 00:03:28,560 Speaker 1: True, there was an additive effect of having the probiotic supplement, 69 00:03:28,680 --> 00:03:32,240 Speaker 1: so it's not you know, certainly lifestyle variables can have 70 00:03:32,320 --> 00:03:36,720 Speaker 1: a benefit on top of any actual medical management. So 71 00:03:37,040 --> 00:03:39,240 Speaker 1: they're actually planning a larger follow up trial with this 72 00:03:39,560 --> 00:03:41,440 Speaker 1: to really have a look at what's going on there. 73 00:03:41,760 --> 00:03:44,720 Speaker 1: But it was cumulative, so the improvement in mood was 74 00:03:45,120 --> 00:03:48,360 Speaker 1: improved basically with the probiotic supplement. But actually what I 75 00:03:48,360 --> 00:03:50,760 Speaker 1: found most interesting actually was that that effect was seen 76 00:03:50,800 --> 00:03:53,440 Speaker 1: after thirty days, which links to a lot of what 77 00:03:53,440 --> 00:03:55,520 Speaker 1: we talk about when it comes to digestive health. It's 78 00:03:55,560 --> 00:03:57,880 Speaker 1: not about the one of supplements, it's about the consistency 79 00:03:57,880 --> 00:04:01,280 Speaker 1: with diet because that's require to really work on improving 80 00:04:01,320 --> 00:04:04,360 Speaker 1: that gut microbio. And so it's not good enough to 81 00:04:04,400 --> 00:04:06,560 Speaker 1: eat well for three days before going on a bender 82 00:04:06,600 --> 00:04:08,960 Speaker 1: where you're having fast food and takeaway and alcohol because 83 00:04:09,000 --> 00:04:11,080 Speaker 1: that's what's working against your gut health. You've really got 84 00:04:11,080 --> 00:04:13,280 Speaker 1: to make a commitment to eating pretty well five or 85 00:04:13,280 --> 00:04:15,680 Speaker 1: six days a week. You can think of more debaucherous 86 00:04:15,720 --> 00:04:17,599 Speaker 1: meals in terms of a meal to hear or there, 87 00:04:17,680 --> 00:04:21,400 Speaker 1: rather than scattered and happening multiple times each week. So 88 00:04:21,520 --> 00:04:23,760 Speaker 1: that's actually what I took from it. That comes back 89 00:04:23,800 --> 00:04:25,880 Speaker 1: to that diet consistency. So you're much better to be 90 00:04:25,880 --> 00:04:29,279 Speaker 1: taking a probiotic supplement, so whether it's a fermented food 91 00:04:29,320 --> 00:04:32,279 Speaker 1: each day, or a great quality yogurt, or an actual 92 00:04:32,320 --> 00:04:35,320 Speaker 1: supplement like your cult as opposed to just popping a 93 00:04:35,320 --> 00:04:38,520 Speaker 1: tablet every so often, particularly if you are vulnerable to 94 00:04:38,920 --> 00:04:40,680 Speaker 1: lower mood. And let's be honestly, and we're sort of 95 00:04:40,720 --> 00:04:42,560 Speaker 1: in the cooler months of the year, a lot of 96 00:04:42,560 --> 00:04:45,800 Speaker 1: Australians can have lower itamin D which can mimic full depression. 97 00:04:46,320 --> 00:04:49,080 Speaker 1: So you know, it's just a reminder that that consistency 98 00:04:49,080 --> 00:04:52,920 Speaker 1: in our gut health, and you know they using probiotics 99 00:04:53,279 --> 00:04:56,200 Speaker 1: regularly in the diet. There's a number of lifestyle benefits, 100 00:04:56,200 --> 00:04:58,440 Speaker 1: particularly if you do already suffer from depression. 101 00:04:59,040 --> 00:05:01,760 Speaker 2: Absolutely, just go back and say I did find that 102 00:05:01,800 --> 00:05:03,680 Speaker 2: the results of the study honder or I to do 103 00:05:03,720 --> 00:05:06,400 Speaker 2: a little bit of scrolling through the paper. But basically, 104 00:05:06,400 --> 00:05:08,080 Speaker 2: at the end of the eight week pilot study, like 105 00:05:08,120 --> 00:05:11,920 Speaker 2: Susie said, basically the majority of participants found an improvement 106 00:05:12,080 --> 00:05:15,480 Speaker 2: in their measures of anxiety and depression versus the Sleeber group. 107 00:05:15,640 --> 00:05:18,000 Speaker 2: And like Susie said, there were marked improvements from about 108 00:05:18,080 --> 00:05:20,400 Speaker 2: week four, but the longer they took this for the 109 00:05:20,440 --> 00:05:22,919 Speaker 2: greater the improvements. So it is something that tended to 110 00:05:23,000 --> 00:05:25,240 Speaker 2: compound over time. It's not something that you'd want to 111 00:05:25,320 --> 00:05:27,240 Speaker 2: just take for a couple of days and stop or 112 00:05:27,320 --> 00:05:29,680 Speaker 2: randomly take every tool three days. I think with a 113 00:05:29,680 --> 00:05:33,680 Speaker 2: lot of supplementations, people forget that consistency is key. So 114 00:05:33,760 --> 00:05:36,840 Speaker 2: these guys were taking this probotic supplement every single day 115 00:05:36,920 --> 00:05:39,040 Speaker 2: for eight weeks. They weren't doing it when they felt 116 00:05:39,080 --> 00:05:41,600 Speaker 2: like it, they weren't doing it occasionally when they remembered it. 117 00:05:41,720 --> 00:05:44,480 Speaker 2: They were consistently taking it over time for a period 118 00:05:44,520 --> 00:05:46,560 Speaker 2: of a minimum of eight weeks, and they saw some 119 00:05:46,640 --> 00:05:48,800 Speaker 2: great benefits. So we're not saying that you should come 120 00:05:48,839 --> 00:05:51,760 Speaker 2: off your antidepression medication, not at all. We're saying a 121 00:05:51,760 --> 00:05:55,479 Speaker 2: lot of these things work in conjunction with modern medicine 122 00:05:55,520 --> 00:05:57,120 Speaker 2: as well. So it's really something that I would have 123 00:05:57,160 --> 00:06:00,640 Speaker 2: a great chat to either your doctor or your clientrist 124 00:06:00,720 --> 00:06:03,160 Speaker 2: or your therapist about. But I really do think that 125 00:06:03,200 --> 00:06:05,520 Speaker 2: a lot of these strategy is a good quality diet 126 00:06:05,640 --> 00:06:08,880 Speaker 2: plus potentially trialing a probodic form a minimum of eight weeks, 127 00:06:09,040 --> 00:06:12,760 Speaker 2: plus also your medication that you're on can potentially improve 128 00:06:13,080 --> 00:06:15,600 Speaker 2: both depression and anxiety as well. So I think it's 129 00:06:15,600 --> 00:06:18,080 Speaker 2: a really really powerful study, but it does just kind 130 00:06:18,080 --> 00:06:20,400 Speaker 2: of hit home and bring home what we already knew 131 00:06:20,720 --> 00:06:23,400 Speaker 2: is that diet and gut health has a huge impact 132 00:06:23,480 --> 00:06:26,040 Speaker 2: on things like depression and anxiety, all right. 133 00:06:26,080 --> 00:06:28,839 Speaker 1: And we're moving on from that to a topic that 134 00:06:28,880 --> 00:06:30,800 Speaker 1: I think a lot of listeners will find really interesting 135 00:06:30,920 --> 00:06:33,680 Speaker 1: because usually when I start working with a client, you know, 136 00:06:33,680 --> 00:06:36,880 Speaker 1: will develop a meal plan with different food options, and 137 00:06:36,960 --> 00:06:41,919 Speaker 1: for some clients, after about maybe a couple of months, 138 00:06:42,680 --> 00:06:44,800 Speaker 1: I'll get a little bit of pushback and there will 139 00:06:44,839 --> 00:06:46,760 Speaker 1: be a bit like I'm sick of what I'm having, 140 00:06:46,920 --> 00:06:49,240 Speaker 1: I want more ideas, and there's a real kind of 141 00:06:49,279 --> 00:06:53,240 Speaker 1: annoyance but that they're over what they're eating. So what 142 00:06:53,320 --> 00:06:56,480 Speaker 1: I will often say is, well, what do you feel 143 00:06:56,520 --> 00:06:59,360 Speaker 1: like eating and when I put that question back to them, 144 00:06:59,640 --> 00:07:03,159 Speaker 1: they actually don't know, because I think, to a certain extent, 145 00:07:03,200 --> 00:07:05,599 Speaker 1: when it comes specifically to weight loss or even the 146 00:07:05,640 --> 00:07:08,279 Speaker 1: perception that healthy eating is a set prescription and you 147 00:07:08,360 --> 00:07:12,160 Speaker 1: have to follow it, people think that they have to 148 00:07:12,200 --> 00:07:16,360 Speaker 1: do it no matter what. And I really thought it 149 00:07:16,600 --> 00:07:19,680 Speaker 1: worthy of a discussion about how important it is that 150 00:07:19,760 --> 00:07:24,320 Speaker 1: you actually enjoy what you're eating, but also really take 151 00:07:24,440 --> 00:07:27,520 Speaker 1: time at any meal or snack to think about what 152 00:07:27,560 --> 00:07:32,000 Speaker 1: you feel like. Because even though we can calculate calories 153 00:07:32,120 --> 00:07:35,960 Speaker 1: and requirements and macros and combos that fit the box 154 00:07:36,000 --> 00:07:39,040 Speaker 1: when it comes to our meal plans and achieving calorie 155 00:07:39,040 --> 00:07:41,800 Speaker 1: deficits and timing and all those sort of scientific aspects 156 00:07:41,840 --> 00:07:45,600 Speaker 1: of nutrition that dieticians are trained to do, there also 157 00:07:45,760 --> 00:07:48,600 Speaker 1: is that personable aspect that there's a huge amount of 158 00:07:48,600 --> 00:07:51,880 Speaker 1: pleasure and satisfaction that comes from enjoying food. And we're 159 00:07:51,960 --> 00:07:54,360 Speaker 1: okay to say that. It's okay to say that you're 160 00:07:54,360 --> 00:07:57,160 Speaker 1: allowed to enjoy and like what you eat, and when 161 00:07:57,200 --> 00:07:59,280 Speaker 1: you start to get back in touch with your body, 162 00:07:59,480 --> 00:08:02,600 Speaker 1: not to be more aware of your hunger and eating 163 00:08:02,640 --> 00:08:07,320 Speaker 1: according to that rather than on autoqueue. It's amazing how 164 00:08:07,400 --> 00:08:09,920 Speaker 1: much more satisfying the food will be. So I'll give 165 00:08:09,960 --> 00:08:14,040 Speaker 1: you a classic example, someone who'll be eating healthy and 166 00:08:14,080 --> 00:08:16,880 Speaker 1: they'll have a tuna salad for lunch because that's what 167 00:08:16,920 --> 00:08:19,840 Speaker 1: they think is healthy. So they'll have the dry or 168 00:08:19,960 --> 00:08:23,720 Speaker 1: tuna the salad leaves and have the same lunch every day, 169 00:08:24,120 --> 00:08:27,160 Speaker 1: every week day, for months years of a time, and 170 00:08:27,200 --> 00:08:29,120 Speaker 1: they're highly resentful of it. They actually don't enjoy it 171 00:08:29,160 --> 00:08:31,239 Speaker 1: at all, but it's what they think they should be eating. 172 00:08:31,440 --> 00:08:33,200 Speaker 1: And then you know what happens, They end up going 173 00:08:33,200 --> 00:08:36,559 Speaker 1: all afternoon and snacking to try and get that satisfaction 174 00:08:36,640 --> 00:08:39,160 Speaker 1: of what they're looking for. So I just wanted to 175 00:08:39,160 --> 00:08:42,600 Speaker 1: talk about that as a important aspect of your food. 176 00:08:42,720 --> 00:08:45,240 Speaker 1: And there would be very few foods, with say the 177 00:08:45,280 --> 00:08:50,040 Speaker 1: exception of hot chips and soft drink that I couldn't 178 00:08:50,040 --> 00:08:53,959 Speaker 1: find an alternative for. So, for example, if you said 179 00:08:54,120 --> 00:08:56,559 Speaker 1: I'm so sick of my boring salad or sandwich or 180 00:08:56,600 --> 00:08:58,920 Speaker 1: wrap for lunch, and I said to you, what do 181 00:08:58,960 --> 00:09:01,480 Speaker 1: you feel like and you said, I feel like a 182 00:09:01,480 --> 00:09:04,079 Speaker 1: burger and fries, well all you had to do is 183 00:09:04,160 --> 00:09:06,960 Speaker 1: get a lean beef patty, a high protein bun, or 184 00:09:07,120 --> 00:09:09,360 Speaker 1: a low one of those sandwich thin buns, which we've 185 00:09:09,360 --> 00:09:11,840 Speaker 1: covered before on the Nutrition Couch, and have it with 186 00:09:11,920 --> 00:09:14,080 Speaker 1: loads of salad and you've had your burger. It's just 187 00:09:14,120 --> 00:09:17,079 Speaker 1: about what I would call healthifying the food. And as 188 00:09:17,080 --> 00:09:20,840 Speaker 1: I said, there's very few recipes or meals out there 189 00:09:21,440 --> 00:09:23,480 Speaker 1: with the exception I guess of a fast food meal 190 00:09:23,520 --> 00:09:26,320 Speaker 1: deal that you could really replicate in a healthier version 191 00:09:26,360 --> 00:09:30,800 Speaker 1: and actually feel satisfied. So whilst there's some requirements to 192 00:09:30,920 --> 00:09:34,079 Speaker 1: hit when it comes to weight control, for example, Leanna 193 00:09:34,040 --> 00:09:35,560 Speaker 1: and I are always going to want to have a 194 00:09:35,600 --> 00:09:37,440 Speaker 1: couple of serves of veggies, We're always going to want 195 00:09:37,480 --> 00:09:39,079 Speaker 1: to have a lean protein. We're going to want to 196 00:09:39,080 --> 00:09:42,320 Speaker 1: try and make sure the carbohydrates the best quality. You know, 197 00:09:42,480 --> 00:09:45,280 Speaker 1: no one meal or food ever disrupts a diet. It's 198 00:09:45,280 --> 00:09:47,760 Speaker 1: always about the balance. But I would urge you to 199 00:09:47,800 --> 00:09:50,240 Speaker 1: really sort of start to think outside the box when 200 00:09:50,280 --> 00:09:52,400 Speaker 1: you're planning your meals, to think what do I really 201 00:09:52,400 --> 00:09:55,079 Speaker 1: feel like what's going to satisfy me? And the same 202 00:09:55,120 --> 00:09:57,440 Speaker 1: with a snack, if on your meal plan or what 203 00:09:57,480 --> 00:09:59,440 Speaker 1: you've been having says a certain snack, I do know 204 00:09:59,480 --> 00:10:01,600 Speaker 1: it might be yogat and fruit, and you're so over 205 00:10:01,679 --> 00:10:03,520 Speaker 1: yogurt and fruit, you never want to see it again. 206 00:10:04,160 --> 00:10:06,800 Speaker 1: It's okay to try something different, you know, look at 207 00:10:06,800 --> 00:10:09,559 Speaker 1: the different options in brainstorm or work with a dietician 208 00:10:10,080 --> 00:10:12,120 Speaker 1: to think about how can I still tick the box 209 00:10:12,160 --> 00:10:14,000 Speaker 1: and things I like, Do you want something hot, We'll 210 00:10:14,000 --> 00:10:16,760 Speaker 1: have a slice of protein toast. Can you bake something 211 00:10:16,800 --> 00:10:19,280 Speaker 1: that's got a protein based so it's actually a baked treat. 212 00:10:19,520 --> 00:10:21,280 Speaker 1: Do you want a hot drink or a sweet drink? 213 00:10:21,280 --> 00:10:24,320 Speaker 1: How can you do it? Because that simple art of 214 00:10:24,360 --> 00:10:27,560 Speaker 1: being able to not only get the nutritional balance right, 215 00:10:28,080 --> 00:10:31,080 Speaker 1: but really think about what you feel like eating is 216 00:10:31,120 --> 00:10:33,959 Speaker 1: the difference between creating a meal plan that is sustainable 217 00:10:34,000 --> 00:10:37,480 Speaker 1: and enjoyable for you and following something that you think 218 00:10:37,480 --> 00:10:39,920 Speaker 1: you should be doing that will never be sustainable because 219 00:10:39,920 --> 00:10:42,120 Speaker 1: as a human, you will always want agency to actually 220 00:10:42,200 --> 00:10:44,840 Speaker 1: choose what you're doing. So a little bit of homework 221 00:10:44,920 --> 00:10:46,920 Speaker 1: for everyone, and this will work particularly for people who 222 00:10:47,000 --> 00:10:50,480 Speaker 1: have a sweet tooth. If you're someone who is always 223 00:10:50,520 --> 00:10:53,520 Speaker 1: looking to reward yourself with chocolate or biscuit, something that's 224 00:10:53,559 --> 00:10:56,880 Speaker 1: got or ice cream, next time you go to buy 225 00:10:56,920 --> 00:10:58,720 Speaker 1: that food, whether it's a block of chocolate for the 226 00:10:58,720 --> 00:11:01,480 Speaker 1: week or packet Abstel gets a lyce cream or one 227 00:11:01,520 --> 00:11:04,280 Speaker 1: off dessert. I want you to really look at the 228 00:11:04,320 --> 00:11:07,320 Speaker 1: section in the supermarket and really take time to think 229 00:11:07,320 --> 00:11:10,559 Speaker 1: about what exactly what you feel like. Do you want snack? 230 00:11:10,760 --> 00:11:12,720 Speaker 1: Do you want fruit and nut? Do you want top deck? 231 00:11:12,840 --> 00:11:14,880 Speaker 1: Do you want dark chocolate? Do you actually want a biscuit? 232 00:11:15,400 --> 00:11:17,880 Speaker 1: What is it you really actually are craving that will 233 00:11:17,880 --> 00:11:20,160 Speaker 1: give you the most satisfaction. And if you can start 234 00:11:20,200 --> 00:11:22,120 Speaker 1: to take that time and the same if you are 235 00:11:22,160 --> 00:11:24,000 Speaker 1: eating or going to get a fast food meal or 236 00:11:24,000 --> 00:11:27,840 Speaker 1: a takeaway, what cuisine do I actually really feel like? 237 00:11:28,000 --> 00:11:30,360 Speaker 1: And then if I do, I don't have to go 238 00:11:30,400 --> 00:11:32,079 Speaker 1: on auto Q and eat the rubbish. So if we're 239 00:11:32,080 --> 00:11:34,320 Speaker 1: having tie, I don't have to have pad tie, But 240 00:11:34,400 --> 00:11:36,199 Speaker 1: I could have a stir fry with veggies and a 241 00:11:36,240 --> 00:11:39,160 Speaker 1: couple of spoons of pad tie and feel just as satisfied. 242 00:11:39,679 --> 00:11:41,840 Speaker 1: And there's an art to doing that so you don't 243 00:11:41,840 --> 00:11:45,439 Speaker 1: come into contact with high calorie food and automatically feel 244 00:11:45,480 --> 00:11:48,320 Speaker 1: the need to overeat it. Because when you learn to 245 00:11:48,360 --> 00:11:50,480 Speaker 1: do that and really tap into what you feel like 246 00:11:50,559 --> 00:11:53,600 Speaker 1: and what's satisfying, you will no longer binge and eat 247 00:11:53,640 --> 00:11:56,760 Speaker 1: mindlessly because you will feel much more in control but 248 00:11:56,800 --> 00:12:00,520 Speaker 1: you will actually like your diet more. 249 00:12:00,600 --> 00:12:02,600 Speaker 2: And I always say to my clients meals have to 250 00:12:02,600 --> 00:12:05,560 Speaker 2: be two things, filling and satisfying if you hit the 251 00:12:05,600 --> 00:12:08,560 Speaker 2: filling component, like a tuna salad may very well be filling, 252 00:12:08,920 --> 00:12:11,400 Speaker 2: but it's not satisfying in winter. I mean, I reckon 253 00:12:11,400 --> 00:12:13,600 Speaker 2: tempest out of the population would find a tuna salad 254 00:12:13,679 --> 00:12:16,240 Speaker 2: satisfying in winter, right, Susie and I had definitely not 255 00:12:16,280 --> 00:12:18,360 Speaker 2: on that list, Like, no way we choose hot lunches, 256 00:12:18,559 --> 00:12:19,199 Speaker 2: not unless it. 257 00:12:19,160 --> 00:12:21,360 Speaker 1: Was covered in that QP mayo that everyone loves. 258 00:12:21,880 --> 00:12:24,440 Speaker 2: So yeah, so filling versus satisfying because it has to 259 00:12:24,480 --> 00:12:27,000 Speaker 2: tick some boxes in terms of nutrition, but it also 260 00:12:27,040 --> 00:12:29,320 Speaker 2: needs to be satisfying. And I had the perfect example 261 00:12:29,360 --> 00:12:31,440 Speaker 2: as well Susie with the client this week where it 262 00:12:31,480 --> 00:12:33,360 Speaker 2: was just her birthday yesterday and she went out for 263 00:12:33,920 --> 00:12:36,120 Speaker 2: it was time for dinner, and she chose a little 264 00:12:36,120 --> 00:12:37,800 Speaker 2: bit of an andre she was going to share. She 265 00:12:37,960 --> 00:12:39,960 Speaker 2: had a curry which she shared half of that with 266 00:12:39,960 --> 00:12:42,120 Speaker 2: her partner, and then there was birthday cake as well. 267 00:12:42,160 --> 00:12:44,199 Speaker 2: And when she was there, she texts me and she's like, oh, 268 00:12:44,400 --> 00:12:46,040 Speaker 2: what do you think of these cocktails? Like she's not 269 00:12:46,080 --> 00:12:48,480 Speaker 2: a drinker. She rarely drinks, Like alcohol is not really 270 00:12:48,480 --> 00:12:50,480 Speaker 2: on her soul food list. I think in the nine 271 00:12:50,640 --> 00:12:52,760 Speaker 2: or so weeks we've been working together, she had one 272 00:12:52,760 --> 00:12:55,960 Speaker 2: glass of wine when she celebrated her anniversary with her partner, 273 00:12:56,000 --> 00:12:57,959 Speaker 2: and that was it. Like she's just not a real drinker. 274 00:12:58,000 --> 00:13:00,520 Speaker 2: And she sent with these cocktails and they they were 275 00:13:00,559 --> 00:13:02,520 Speaker 2: just full of sugar and juice and like that was 276 00:13:02,559 --> 00:13:04,880 Speaker 2: two or three shots of alcohol in it. And she said, oh, 277 00:13:04,920 --> 00:13:06,720 Speaker 2: what would one of the like, how could I work 278 00:13:06,760 --> 00:13:09,160 Speaker 2: this into my plan for the weeknd? Even that was 279 00:13:09,160 --> 00:13:11,439 Speaker 2: her birthday week. She was determined to hit her deficit. 280 00:13:11,480 --> 00:13:13,800 Speaker 2: We had the conversation, you can go back to maintenance. 281 00:13:13,840 --> 00:13:16,120 Speaker 2: We can maintain all the great fat loss. I think 282 00:13:16,160 --> 00:13:18,760 Speaker 2: she's lost nearly seven kilos to date, like she's doing wonderfully. 283 00:13:18,880 --> 00:13:20,480 Speaker 2: And I said, why don't we just hit maintenance to 284 00:13:20,520 --> 00:13:22,000 Speaker 2: give you a bit more calories to play with? And 285 00:13:22,000 --> 00:13:23,880 Speaker 2: she was determined. She was like, no, no, no, we're 286 00:13:23,880 --> 00:13:26,000 Speaker 2: going to hit you know, I'm going to go lean 287 00:13:26,040 --> 00:13:27,520 Speaker 2: for the rest of the week and have a nice birthday. 288 00:13:27,520 --> 00:13:29,880 Speaker 2: Did her out and I said, oh, the cocktails aren't great. 289 00:13:29,960 --> 00:13:32,079 Speaker 2: I said, if you want one, don't you have something 290 00:13:32,080 --> 00:13:34,000 Speaker 2: that's going to make you feel good because between the 291 00:13:34,040 --> 00:13:36,959 Speaker 2: heavy curry and the rice and the cake, the birthday cake, 292 00:13:37,040 --> 00:13:38,959 Speaker 2: like she had this decadent birthday cake she'd picked out. 293 00:13:38,960 --> 00:13:41,000 Speaker 2: She was really excited for it. And I just said 294 00:13:41,000 --> 00:13:42,920 Speaker 2: to her, those sugar cocktails, I'm not going to make 295 00:13:42,920 --> 00:13:44,880 Speaker 2: you feel great, but you're more than welcome to have 296 00:13:44,880 --> 00:13:46,520 Speaker 2: one if you want, but I would, you know, choose 297 00:13:46,520 --> 00:13:48,360 Speaker 2: this one and then just have one and stick to that. 298 00:13:48,600 --> 00:13:49,920 Speaker 2: And she came back to me and she said, you 299 00:13:49,960 --> 00:13:52,200 Speaker 2: know what, You're right looking at the ingredients. That's not 300 00:13:52,200 --> 00:13:54,640 Speaker 2: going to make me feel good. I'm actually so satisfied 301 00:13:54,679 --> 00:13:56,280 Speaker 2: with my curry and I'm about to have my cake, 302 00:13:56,320 --> 00:13:58,280 Speaker 2: and I'm so happy with that choice. And then this 303 00:13:58,440 --> 00:14:00,200 Speaker 2: morning she text me and she said, I'm going out 304 00:14:00,200 --> 00:14:02,240 Speaker 2: to lunch with my mum in law out for my birthday. 305 00:14:02,240 --> 00:14:04,840 Speaker 2: She's taken me out for lunch and I'm really craving 306 00:14:04,840 --> 00:14:06,280 Speaker 2: a salad. Can you have a look at this menu 307 00:14:06,320 --> 00:14:07,720 Speaker 2: and let me know if that's a good option. It 308 00:14:07,760 --> 00:14:09,760 Speaker 2: was like this nice beach root fet a salad was 309 00:14:09,760 --> 00:14:11,360 Speaker 2: a vegetarian one. She said, I'm going to add some 310 00:14:11,360 --> 00:14:13,720 Speaker 2: grilled chicken. How does that sound? And I was like perfect, 311 00:14:14,000 --> 00:14:16,640 Speaker 2: and the fact that I hadn't told her to lean 312 00:14:16,720 --> 00:14:18,280 Speaker 2: it up or you know, because if she'd had a 313 00:14:18,280 --> 00:14:20,720 Speaker 2: bit of heavy night. She's like, I actively am craving 314 00:14:20,720 --> 00:14:23,600 Speaker 2: a salad after having a heavy curry and some birthday 315 00:14:23,640 --> 00:14:26,520 Speaker 2: cake the night before. So I really feel like, when 316 00:14:26,520 --> 00:14:28,280 Speaker 2: you're really in tune with your body and you're listening 317 00:14:28,360 --> 00:14:30,080 Speaker 2: to what it wants, if you have a heavier night, 318 00:14:30,360 --> 00:14:32,640 Speaker 2: the last thing you probably want is like a burger 319 00:14:32,680 --> 00:14:35,280 Speaker 2: and fries or something the very next day. So despite 320 00:14:35,320 --> 00:14:37,520 Speaker 2: it being her birthday and her birthday weekend and her 321 00:14:37,520 --> 00:14:39,560 Speaker 2: mom in law was taking her out to celebrate, she 322 00:14:39,680 --> 00:14:42,320 Speaker 2: was really honoring her body and her hunger and what 323 00:14:42,400 --> 00:14:45,120 Speaker 2: she felt like. And she's like, I feel so satisfied 324 00:14:45,160 --> 00:14:47,560 Speaker 2: from last night. I still feel a bit bloated and heavy. 325 00:14:47,800 --> 00:14:50,200 Speaker 2: I really genuinely feel like a salad. Because I said 326 00:14:50,200 --> 00:14:52,120 Speaker 2: to her, look, it's your birthday celebration. You can have 327 00:14:52,120 --> 00:14:53,680 Speaker 2: anything you want. Let me know when I help you 328 00:14:53,720 --> 00:14:56,160 Speaker 2: budget it and from a menu perspective, and she said, 329 00:14:56,200 --> 00:14:58,560 Speaker 2: I really just want the salad. It sounds really yummy 330 00:14:58,560 --> 00:15:00,400 Speaker 2: and it's nice and light, exactly what I I want, 331 00:15:00,520 --> 00:15:02,160 Speaker 2: and I'd really love to have a bit of birthday 332 00:15:02,160 --> 00:15:04,280 Speaker 2: cake later on as well, and so that's what she did. 333 00:15:04,480 --> 00:15:06,600 Speaker 2: So I feel like when you start to listen and 334 00:15:06,680 --> 00:15:09,120 Speaker 2: like you said, Susie, really on your body and trust 335 00:15:09,480 --> 00:15:12,320 Speaker 2: that what you're choosing is the thing that you truly 336 00:15:12,400 --> 00:15:14,280 Speaker 2: want and just having a small amount of it. You 337 00:15:14,280 --> 00:15:16,560 Speaker 2: don't have to go gangbusters on it or overeat it 338 00:15:16,680 --> 00:15:18,920 Speaker 2: or anything like that. But I do feel like we 339 00:15:18,960 --> 00:15:21,360 Speaker 2: can gain that trust more with our body, and our 340 00:15:21,360 --> 00:15:24,400 Speaker 2: our bodies fullness and satisfaction signals a lot more over 341 00:15:24,480 --> 00:15:27,360 Speaker 2: time when we are truly going towards foods that we 342 00:15:27,520 --> 00:15:30,080 Speaker 2: love versus foods that we think we should have. It's 343 00:15:30,080 --> 00:15:32,000 Speaker 2: a really important conversation this week. 344 00:15:31,840 --> 00:15:34,040 Speaker 1: I think it is, and it's a trust in self 345 00:15:34,120 --> 00:15:36,000 Speaker 1: and that comes back to a lot of hunger management 346 00:15:36,000 --> 00:15:37,760 Speaker 1: as well. And it makes sense lean you know, people 347 00:15:37,800 --> 00:15:42,280 Speaker 1: have had years of programming externally to eat according to 348 00:15:42,320 --> 00:15:44,520 Speaker 1: a sheet of paper or what everyone else is eating, 349 00:15:44,960 --> 00:15:46,720 Speaker 1: you know. So it's about getting back in touch with 350 00:15:46,800 --> 00:15:49,320 Speaker 1: self in small steps that aren't too overwhelming. So that's 351 00:15:49,320 --> 00:15:52,480 Speaker 1: my little practice assignment. Really just take those moments and 352 00:15:52,480 --> 00:15:54,280 Speaker 1: then if you are at the chocolate, ill really really 353 00:15:54,320 --> 00:15:56,880 Speaker 1: differentiate all the different flavors. It's quite a fun little task, 354 00:15:57,280 --> 00:15:59,120 Speaker 1: all rightly, and we're to wrap us up today something 355 00:15:59,120 --> 00:16:02,200 Speaker 1: that's not unrelated. We had a great listening question on 356 00:16:02,200 --> 00:16:04,560 Speaker 1: our Instagram, so please send them through, because whenever we're 357 00:16:04,560 --> 00:16:06,680 Speaker 1: writing scripts, we have a quick scroll and often grab them. 358 00:16:06,760 --> 00:16:09,000 Speaker 2: Even if we don't respond to you, we do apologize. 359 00:16:09,000 --> 00:16:11,720 Speaker 2: We get there's hundreds and hundreds of questions there. Yeah, 360 00:16:11,720 --> 00:16:13,840 Speaker 2: if we don't respond, we apologize, but we may see 361 00:16:13,840 --> 00:16:15,560 Speaker 2: them when we may chat about them anyway, So feel 362 00:16:15,560 --> 00:16:16,440 Speaker 2: free to send them through. 363 00:16:16,920 --> 00:16:19,520 Speaker 1: Yeah, and I love this question. I said to Lam 364 00:16:19,600 --> 00:16:22,120 Speaker 1: this is a great one. It says, how is it possible? 365 00:16:22,200 --> 00:16:25,440 Speaker 1: And it may have included a swear word, how is 366 00:16:25,480 --> 00:16:28,840 Speaker 1: it possible that I can be two kilos heavier on Monday? 367 00:16:29,560 --> 00:16:31,800 Speaker 1: And I thought, oh, that's a really good conversation, because 368 00:16:31,840 --> 00:16:34,160 Speaker 1: that's why I hate clients weighing too frequently. I usually 369 00:16:34,200 --> 00:16:36,640 Speaker 1: say leanne Tuesday and Friday, before the weekend and after 370 00:16:36,640 --> 00:16:38,960 Speaker 1: the weekend, because inevitably, if you're going to have more 371 00:16:38,960 --> 00:16:42,400 Speaker 1: indulgent foods a restaurant meal, if you drink several of those, 372 00:16:42,520 --> 00:16:44,800 Speaker 1: it's on the weekend. And what happens is if you've 373 00:16:44,840 --> 00:16:48,280 Speaker 1: been following quite a calorie deficit or a reduced calorie 374 00:16:48,280 --> 00:16:52,040 Speaker 1: eating plan that's lowering carbohydrate. You're probably having reasonably low 375 00:16:52,080 --> 00:16:55,000 Speaker 1: carbohydrate stores, so as soon as you expose the body 376 00:16:55,040 --> 00:16:57,480 Speaker 1: to a higher carb meal, whether it's noodles or fast 377 00:16:57,480 --> 00:17:00,640 Speaker 1: food or even alcohol, those muscles will veryly fill up, 378 00:17:00,640 --> 00:17:02,400 Speaker 1: and that can be as much as a couple of kilos. 379 00:17:02,920 --> 00:17:05,520 Speaker 1: The other reasons tends to be fluid balanced, because if 380 00:17:05,560 --> 00:17:08,080 Speaker 1: you've had a few drinks, it really plays have it 381 00:17:08,119 --> 00:17:10,119 Speaker 1: with your fluid balance, so you might be quite clogged 382 00:17:10,160 --> 00:17:12,439 Speaker 1: up and have or you may also have dehydration if 383 00:17:12,440 --> 00:17:15,320 Speaker 1: you're hungover, so sometimes you'll notice you're feeling quite light. 384 00:17:15,600 --> 00:17:18,200 Speaker 1: But the other issue is often the salt. So those 385 00:17:18,320 --> 00:17:20,639 Speaker 1: meals we eat out can have two or three times 386 00:17:20,680 --> 00:17:22,960 Speaker 1: the amount of sodium, and that attracts a lot of fluid. 387 00:17:23,240 --> 00:17:25,600 Speaker 1: And that's why if you've had a pizza or Mexican 388 00:17:25,640 --> 00:17:28,159 Speaker 1: food or Asian cuisine, you can be a couple of 389 00:17:28,280 --> 00:17:31,800 Speaker 1: kilos heavier. So the message is I wouldn't be taking 390 00:17:31,800 --> 00:17:34,000 Speaker 1: a weight on a Monday morning, no matter what I think. 391 00:17:34,040 --> 00:17:35,840 Speaker 1: Take it. If you must take it, take it later 392 00:17:35,880 --> 00:17:38,200 Speaker 1: in the week and then go for the average because 393 00:17:38,240 --> 00:17:40,240 Speaker 1: absolutely it can change by as much as a kilo 394 00:17:40,320 --> 00:17:42,040 Speaker 1: or two overnight, just based on what you've eaten and 395 00:17:42,040 --> 00:17:44,000 Speaker 1: if you've been to the bathroom or if you had 396 00:17:44,040 --> 00:17:46,040 Speaker 1: more heavier food. You know, if you've had more liquids, 397 00:17:46,040 --> 00:17:48,120 Speaker 1: it moves through you more quickly, and if you haven't, 398 00:17:48,119 --> 00:17:49,679 Speaker 1: if you've had a more stodgy meal and not a 399 00:17:49,680 --> 00:17:52,080 Speaker 1: lot of veggies, your digestive system may have extra food 400 00:17:52,119 --> 00:17:53,720 Speaker 1: in it as well, or you may just have had 401 00:17:53,840 --> 00:17:55,720 Speaker 1: a larger volume of food through the gut and that's 402 00:17:55,760 --> 00:17:58,840 Speaker 1: still moving through the system. So that's my best advice, 403 00:17:58,840 --> 00:18:01,080 Speaker 1: And the other advice I've news with clients is go 404 00:18:01,160 --> 00:18:03,639 Speaker 1: light on Monday. I always like a light day Monday, 405 00:18:03,760 --> 00:18:06,320 Speaker 1: just extra soups or salads or veggies, just to buffer 406 00:18:06,320 --> 00:18:09,000 Speaker 1: that effect of the weekend not being overly restrictive. But 407 00:18:09,080 --> 00:18:11,240 Speaker 1: we can admit that we often overeat. It's okay to 408 00:18:11,280 --> 00:18:12,720 Speaker 1: have a lighter day or two to buffer that. 409 00:18:13,000 --> 00:18:14,600 Speaker 2: And I think it's really important to note that it's 410 00:18:14,600 --> 00:18:17,400 Speaker 2: a scale goes up one or two kilos. Genuinely, it's 411 00:18:17,440 --> 00:18:19,959 Speaker 2: not fat gain. If you've been off track all week, 412 00:18:20,119 --> 00:18:22,280 Speaker 2: potentially it is. But if you've been on track all 413 00:18:22,280 --> 00:18:24,560 Speaker 2: week and you might have had one or two bigger meals, 414 00:18:24,560 --> 00:18:27,520 Speaker 2: but it wasn't a full on weekend bender. It's generally 415 00:18:27,560 --> 00:18:30,000 Speaker 2: not fat gain. What it is is just water weight 416 00:18:30,119 --> 00:18:32,359 Speaker 2: or a bit of hormone shifts over the weekend. Because 417 00:18:32,359 --> 00:18:34,880 Speaker 2: we've got to remember that for every gram of carbohydrate 418 00:18:34,960 --> 00:18:37,240 Speaker 2: we eat, the body stores two to three grams of 419 00:18:37,280 --> 00:18:40,760 Speaker 2: water weight. So the scale goes up most of the time, 420 00:18:40,760 --> 00:18:42,520 Speaker 2: particularly when it comes back down on a couple of 421 00:18:42,560 --> 00:18:45,440 Speaker 2: days later. You haven't gained two kilos of fat, You've 422 00:18:45,440 --> 00:18:47,840 Speaker 2: gained two kilos of kind of just water weight. And 423 00:18:47,840 --> 00:18:51,240 Speaker 2: as Susie said, what you're eating alcohol salt that retains 424 00:18:51,280 --> 00:18:53,439 Speaker 2: more water on your body. At a client on Friday 425 00:18:53,520 --> 00:18:55,320 Speaker 2: night and her and a hubby got a big bowl 426 00:18:55,359 --> 00:18:57,080 Speaker 2: of fur and I said to her, yep, that's cool. 427 00:18:57,080 --> 00:18:58,520 Speaker 2: Like we talked about how to budget it in and 428 00:18:58,560 --> 00:19:01,040 Speaker 2: I said, just don't weigh yourself. Goodness sex. So I 429 00:19:01,040 --> 00:19:03,200 Speaker 2: don't let my clients weigh on a Monday morning because 430 00:19:03,240 --> 00:19:04,720 Speaker 2: a lot of them they say, no, no, it's fine, 431 00:19:04,760 --> 00:19:06,720 Speaker 2: it's fine. I say, no, it's not. I know it's 432 00:19:06,720 --> 00:19:09,240 Speaker 2: going to essentially mess with your head. I make them 433 00:19:09,440 --> 00:19:11,960 Speaker 2: way midweek, on like a Wednesday. So just remember that 434 00:19:12,400 --> 00:19:14,439 Speaker 2: a bigger weekend can cause the scale to go up, 435 00:19:14,440 --> 00:19:17,159 Speaker 2: but it's not true, you know, fat gain. It's generally 436 00:19:17,200 --> 00:19:17,880 Speaker 2: just water weight. 437 00:19:18,480 --> 00:19:20,720 Speaker 1: Excellent point, all rightly, And what that brings us to 438 00:19:20,760 --> 00:19:23,120 Speaker 1: the end of the Nutrition Couch for another Sunday. Please 439 00:19:23,200 --> 00:19:24,920 Speaker 1: keep telling your friends about us and go on to 440 00:19:25,000 --> 00:19:27,880 Speaker 1: our website, the nutritioncouch dot com for our increasing range 441 00:19:27,880 --> 00:19:31,000 Speaker 1: of products, including the Peri Plan and our Snack Guide. 442 00:19:31,359 --> 00:19:34,000 Speaker 1: And we will see you on Wednesday for our midweek 443 00:19:34,160 --> 00:19:39,480 Speaker 1: motivational catch ups.