1 00:00:04,519 --> 00:00:06,640 Speaker 1: It was the week before Christmas and all through the 2 00:00:06,680 --> 00:00:10,080 Speaker 1: house mothers were stressed much more like. 3 00:00:10,160 --> 00:00:13,080 Speaker 2: Than a mouse. That's my attempt at Christmas. 4 00:00:13,200 --> 00:00:15,600 Speaker 1: Right, with just a week or two before the holidays 5 00:00:15,640 --> 00:00:18,400 Speaker 1: officially begin, Leanne, it is time to wrap the Nutrition 6 00:00:18,520 --> 00:00:21,239 Speaker 1: Couch for another year and chat all things surviving the 7 00:00:21,239 --> 00:00:24,000 Speaker 1: next couple of weeks without having a nervous breakdown, which 8 00:00:24,040 --> 00:00:27,600 Speaker 1: I am clearly at risk of. Hello, I'm Sushie Burrow 9 00:00:27,840 --> 00:00:30,040 Speaker 1: and I'm Leanne Wood, and together we bring you The 10 00:00:30,120 --> 00:00:32,479 Speaker 1: Nutrition Couch, the weekly podcast that keeps you up to 11 00:00:32,520 --> 00:00:34,280 Speaker 1: date with everything you need to know in the world 12 00:00:34,360 --> 00:00:38,760 Speaker 1: of nutrition, as well as some festival festival festive survival tips. 13 00:00:39,200 --> 00:00:41,440 Speaker 1: We are going to discuss the ways you can enjoy 14 00:00:41,520 --> 00:00:44,559 Speaker 1: Christmas without completely overeating. We have a couple of our 15 00:00:44,560 --> 00:00:47,120 Speaker 1: favorite Christmas treats we want to share with you, and 16 00:00:47,200 --> 00:00:49,960 Speaker 1: our listener question is all about getting back on track 17 00:00:50,040 --> 00:00:51,040 Speaker 1: after the holidays. 18 00:00:51,960 --> 00:00:54,640 Speaker 2: So, Leanne, it's been a year, hasn't it. 19 00:00:54,640 --> 00:00:55,360 Speaker 3: It's been a year. 20 00:00:55,440 --> 00:00:58,440 Speaker 4: It's crazy to think that it is December. I still 21 00:00:58,480 --> 00:01:00,560 Speaker 4: haven't got my Christmas tree up. Name was putting me 22 00:01:00,600 --> 00:01:03,440 Speaker 4: to shame. There's like there's a tensil everywhere and everyone's 23 00:01:03,440 --> 00:01:05,560 Speaker 4: got like ball balls on their gates, and I'm like, 24 00:01:05,640 --> 00:01:06,320 Speaker 4: I will get there. 25 00:01:06,920 --> 00:01:08,600 Speaker 1: It's getting to the stage there where you can't get 26 00:01:08,640 --> 00:01:10,399 Speaker 1: away with it. Like when kids are little, you can 27 00:01:10,400 --> 00:01:13,160 Speaker 1: pretend Christmas is, you know, February, but you know your 28 00:01:13,240 --> 00:01:15,039 Speaker 1: kids are getting to the stage where they're you know, 29 00:01:15,080 --> 00:01:17,520 Speaker 1: at daycare and they're going to start to be expecting. 30 00:01:17,840 --> 00:01:18,000 Speaker 4: You know. 31 00:01:18,040 --> 00:01:20,280 Speaker 1: I get lists now a mile long from my kids 32 00:01:20,280 --> 00:01:22,800 Speaker 1: about what to have. You really can't skip on Christmas 33 00:01:22,840 --> 00:01:25,959 Speaker 1: too easily. But I think, you know, people say this 34 00:01:26,080 --> 00:01:28,560 Speaker 1: every year, but if you ask me what I've done 35 00:01:28,560 --> 00:01:31,119 Speaker 1: this year, I couldn't tell you, Like, I really don't 36 00:01:31,160 --> 00:01:35,039 Speaker 1: know the period between about July through till now. 37 00:01:35,120 --> 00:01:36,679 Speaker 2: I have no idea what even happened. 38 00:01:37,160 --> 00:01:39,600 Speaker 1: Like I know we have launched a serious supplement company 39 00:01:39,600 --> 00:01:42,040 Speaker 1: in the last couple of years that's doing incredibly well. 40 00:01:41,840 --> 00:01:43,000 Speaker 2: And we are very grateful for that. 41 00:01:43,080 --> 00:01:45,400 Speaker 1: But maybe that explained some of the whirlwind in which 42 00:01:45,400 --> 00:01:48,400 Speaker 1: we're living because I really don't know what I've done 43 00:01:48,520 --> 00:01:50,400 Speaker 1: or achieved. And I am trying to be very very 44 00:01:50,400 --> 00:01:52,920 Speaker 1: present for the children because my kids are almost ten 45 00:01:52,960 --> 00:01:55,720 Speaker 1: and they love Christmas. But I'm really like on their 46 00:01:55,800 --> 00:01:59,160 Speaker 1: verge of just losing it, losing my shit on a 47 00:01:59,240 --> 00:02:02,080 Speaker 1: daily basis. So anyone listening who feels exactly the same, 48 00:02:02,120 --> 00:02:04,800 Speaker 1: we feel you, and we're all just in it together, 49 00:02:04,800 --> 00:02:06,800 Speaker 1: aren't we. So hopefully this episode's a bit of fun 50 00:02:06,960 --> 00:02:10,520 Speaker 1: and just pulling some ideas on how to survive the 51 00:02:10,680 --> 00:02:14,960 Speaker 1: festive season, because in my experience, it really wraps up 52 00:02:15,000 --> 00:02:17,440 Speaker 1: this final kind of week before Christmas. People are done, 53 00:02:17,680 --> 00:02:20,160 Speaker 1: people at private schools already on holidays, a lot of 54 00:02:20,160 --> 00:02:23,760 Speaker 1: businesses have wrapped, and so I find it's quite a 55 00:02:23,800 --> 00:02:27,880 Speaker 1: good time of year in some ways to start preparations 56 00:02:27,880 --> 00:02:30,680 Speaker 1: for the next year, because I find that when it 57 00:02:30,800 --> 00:02:34,120 Speaker 1: hits Christmas and then Boxing Day and then people really 58 00:02:34,120 --> 00:02:36,360 Speaker 1: just like to do nothing for that sort of whole week. 59 00:02:36,480 --> 00:02:39,320 Speaker 2: It's the only permission we ever have to do not much. 60 00:02:40,000 --> 00:02:42,440 Speaker 1: And then you sort of roll into January and then 61 00:02:42,480 --> 00:02:44,560 Speaker 1: you think, oh, I wanted to get organized. 62 00:02:44,560 --> 00:02:46,120 Speaker 2: I wanted to get on track with things. 63 00:02:46,160 --> 00:02:48,240 Speaker 1: So I think that if you are lucky to have 64 00:02:48,280 --> 00:02:49,840 Speaker 1: a little bit of time and you have been super 65 00:02:49,960 --> 00:02:52,280 Speaker 1: organized with your shopping, and you are finding that the 66 00:02:52,360 --> 00:02:54,560 Speaker 1: kids down at school now and you've got a bit 67 00:02:54,600 --> 00:02:56,360 Speaker 1: more time, it is actually a really good time to 68 00:02:56,400 --> 00:02:58,760 Speaker 1: start to make some plans at this time of year 69 00:02:59,320 --> 00:03:02,800 Speaker 1: to make sure that you make the most of this time. 70 00:03:03,680 --> 00:03:06,839 Speaker 1: I think what I always encourage my clients to do 71 00:03:07,280 --> 00:03:11,640 Speaker 1: is really separate out special occasions from the mindless munching 72 00:03:11,680 --> 00:03:14,359 Speaker 1: all the time. So I think, when you've got things 73 00:03:14,480 --> 00:03:18,160 Speaker 1: like the Cabri favorites around, the chocolate covered nuts, the 74 00:03:18,200 --> 00:03:22,240 Speaker 1: short breads, the mince pies, it's very easy for a 75 00:03:22,280 --> 00:03:26,000 Speaker 1: couple of celebratory days to roll into three weeks of overeating. 76 00:03:26,520 --> 00:03:28,359 Speaker 1: So I think, just try and keep in mind the 77 00:03:28,360 --> 00:03:32,240 Speaker 1: biggest predictor of discretionary intake is availability. And no one's 78 00:03:32,240 --> 00:03:34,800 Speaker 1: saying you can't enjoy treats of the season, but we 79 00:03:34,880 --> 00:03:36,800 Speaker 1: are saying that there's a lot of treats of the season, 80 00:03:37,320 --> 00:03:38,880 Speaker 1: and if you can at least keep them out of sight, 81 00:03:38,960 --> 00:03:41,600 Speaker 1: out of mind, and keep them till when you are entertaining, 82 00:03:41,680 --> 00:03:44,520 Speaker 1: rather than having them on the display and really waiting 83 00:03:44,600 --> 00:03:48,080 Speaker 1: until it's that Christmas Eve Christmas Day period to enjoy them, 84 00:03:48,600 --> 00:03:50,600 Speaker 1: and then I say, get rid of them. You know, 85 00:03:50,840 --> 00:03:53,680 Speaker 1: the problem is when Christmas goes between the twenty fourth 86 00:03:53,800 --> 00:03:55,720 Speaker 1: and then the second of January, isn't it. It's just 87 00:03:56,120 --> 00:03:58,720 Speaker 1: a huge amount of extra food. And I think the 88 00:03:58,760 --> 00:04:01,240 Speaker 1: other thing that might sway listeners this season is that 89 00:04:01,320 --> 00:04:03,760 Speaker 1: it's also quite expensive. Now, you know, it's not like 90 00:04:03,800 --> 00:04:07,640 Speaker 1: you can, you know, just have extras and not, you know, 91 00:04:07,920 --> 00:04:10,320 Speaker 1: spend hundreds and hundreds of dollars like chocolates, like thirty 92 00:04:10,360 --> 00:04:14,119 Speaker 1: forty dollars for a seasonal chocolate present. So I think 93 00:04:14,160 --> 00:04:16,880 Speaker 1: reusing things and getting them to go the extra mile 94 00:04:16,960 --> 00:04:19,400 Speaker 1: is also important. There's also a thing I really like 95 00:04:19,680 --> 00:04:21,920 Speaker 1: at the supermarkets, and we'll discuss a couple of them 96 00:04:21,960 --> 00:04:24,960 Speaker 1: in a minute, but it's the individual portions of everything. 97 00:04:25,279 --> 00:04:27,640 Speaker 1: What I've noticed is that there's mini tarts, now there's 98 00:04:27,680 --> 00:04:29,920 Speaker 1: mini pavlovers. I think that goes a long way and 99 00:04:30,000 --> 00:04:33,360 Speaker 1: keeping portions controlled, so rather than serving yourself a massive 100 00:04:33,440 --> 00:04:36,240 Speaker 1: slavi of Pavlover, you can have a mini and still 101 00:04:36,320 --> 00:04:38,400 Speaker 1: enjoy it. And I guarantee you that you get just 102 00:04:38,440 --> 00:04:40,760 Speaker 1: as much enjoyment from the mini as you do the 103 00:04:40,800 --> 00:04:43,760 Speaker 1: massive slab. So I think, you know, catering and not 104 00:04:43,920 --> 00:04:46,320 Speaker 1: over catering is a really big part of it. And 105 00:04:46,440 --> 00:04:48,160 Speaker 1: keep in mind that whenever you have a big meal, 106 00:04:48,240 --> 00:04:50,719 Speaker 1: you want to buffer a lighter meal, so using things 107 00:04:50,720 --> 00:04:55,640 Speaker 1: like your salad, your seasonal seafood, your seasonal fruit and 108 00:04:55,800 --> 00:04:58,120 Speaker 1: turkey breasts. There's plenty of healthy options as well. You 109 00:04:58,160 --> 00:05:00,640 Speaker 1: don't have to fully over indulge with everything on offer, 110 00:05:01,120 --> 00:05:02,919 Speaker 1: So you know, there are a couple of ways that 111 00:05:03,000 --> 00:05:05,120 Speaker 1: I would just try and buffer it. And perhaps most 112 00:05:05,120 --> 00:05:08,040 Speaker 1: importantly and something that people don't think of, is this 113 00:05:08,080 --> 00:05:09,800 Speaker 1: is the time of year to move more. There is 114 00:05:09,839 --> 00:05:11,800 Speaker 1: no reason why you can't do a walk every Christmas 115 00:05:11,839 --> 00:05:14,599 Speaker 1: holiday day. Once the kids aren't at school, you know, 116 00:05:14,640 --> 00:05:16,360 Speaker 1: and work is wrapped up, you might be working from 117 00:05:16,400 --> 00:05:18,719 Speaker 1: home more or already started and you'll leave. You know, 118 00:05:18,760 --> 00:05:20,599 Speaker 1: there's no reason to not be doing more. You don't 119 00:05:20,600 --> 00:05:22,800 Speaker 1: have to do strenuous gym workouts, but going for a 120 00:05:22,800 --> 00:05:24,760 Speaker 1: couple of walks, or if you're at a beach holiday, 121 00:05:25,200 --> 00:05:27,520 Speaker 1: really factoring that in goes a really long way, because 122 00:05:27,720 --> 00:05:30,280 Speaker 1: the double whammy is eating heavy food and then sitting 123 00:05:30,360 --> 00:05:33,600 Speaker 1: down for hours on end. So I find you can 124 00:05:33,640 --> 00:05:37,120 Speaker 1: either write off Christmas Day and really, you know, do 125 00:05:37,200 --> 00:05:39,119 Speaker 1: whatever you like and then get straight back on track, 126 00:05:39,600 --> 00:05:41,800 Speaker 1: or a more moderate approach is just to you know, 127 00:05:42,320 --> 00:05:45,560 Speaker 1: focus on important meals where you are indulging, versus other 128 00:05:45,560 --> 00:05:48,920 Speaker 1: meals which just revert to your normal programming. I think 129 00:05:48,960 --> 00:05:51,919 Speaker 1: are the two positions that work quite well to enjoy 130 00:05:52,040 --> 00:05:53,800 Speaker 1: Christmas without completely overdoing it. 131 00:05:54,480 --> 00:05:57,040 Speaker 4: Yeah, absolutely, because I think in the moment, it might 132 00:05:57,120 --> 00:06:00,159 Speaker 4: feel good to eat everything, but the reality is that 133 00:06:00,200 --> 00:06:02,480 Speaker 4: it doesn't actually make us feel good. Like how many 134 00:06:02,480 --> 00:06:05,040 Speaker 4: of us actually love that feeling of being like a 135 00:06:05,080 --> 00:06:06,600 Speaker 4: stuff turkey on Christmas Day? 136 00:06:06,680 --> 00:06:07,560 Speaker 3: Like nobody likes that. 137 00:06:07,800 --> 00:06:09,840 Speaker 4: Oh my gosh, you know, I've got pain in my stomach, 138 00:06:09,839 --> 00:06:11,479 Speaker 4: I need to undo my jeans, I need to lie 139 00:06:11,520 --> 00:06:13,359 Speaker 4: down on the couch. Like it might feel good in 140 00:06:13,360 --> 00:06:15,840 Speaker 4: the moment, but the reality is that it's not actually 141 00:06:15,880 --> 00:06:18,120 Speaker 4: that great for us. So I think some of these 142 00:06:18,200 --> 00:06:20,520 Speaker 4: you know, tips we can provide our listeners with around 143 00:06:20,600 --> 00:06:21,800 Speaker 4: Christmas can actually. 144 00:06:21,600 --> 00:06:22,440 Speaker 3: Go a long way. 145 00:06:22,640 --> 00:06:25,400 Speaker 4: And the first one is really like creating a Christmas 146 00:06:25,440 --> 00:06:28,039 Speaker 4: plan that feels good for you and just not leaving 147 00:06:28,080 --> 00:06:30,000 Speaker 4: everything up to chance. Like this is all in the 148 00:06:30,080 --> 00:06:32,240 Speaker 4: lead up to Christmas. Like if someone says to you, hey, 149 00:06:32,360 --> 00:06:33,880 Speaker 4: do you want to catch up for Christmas? Like be 150 00:06:33,960 --> 00:06:35,960 Speaker 4: really intentional and be like, yeah, can we go to 151 00:06:36,040 --> 00:06:38,000 Speaker 4: this I don't know, like new juice bar or a 152 00:06:38,040 --> 00:06:40,360 Speaker 4: new solid place that I've found. Don't be like yeah, sure, 153 00:06:40,440 --> 00:06:41,880 Speaker 4: what do you want to do, and then you know, 154 00:06:41,920 --> 00:06:44,600 Speaker 4: everybody ends up at the Italian place where there's heaps 155 00:06:44,600 --> 00:06:47,320 Speaker 4: of heavy food around. So it's like, actually be a 156 00:06:47,360 --> 00:06:49,800 Speaker 4: little bit more intentional with your plans this Christmas and 157 00:06:49,839 --> 00:06:52,840 Speaker 4: even Christmas Day. Like I'm my family maybe because it's 158 00:06:52,839 --> 00:06:55,279 Speaker 4: on the Dietitian, but I'm always on salad duty. My 159 00:06:55,360 --> 00:06:58,039 Speaker 4: brother always makes a potato bake, my parents are on protein, 160 00:06:58,080 --> 00:07:00,200 Speaker 4: and my sister always makes a dessert or so, so 161 00:07:00,240 --> 00:07:02,200 Speaker 4: we all have like a plate that we bring to 162 00:07:02,279 --> 00:07:04,279 Speaker 4: Christmas Day, so it's kind of like planned out. We 163 00:07:04,279 --> 00:07:06,599 Speaker 4: don't end up with like eight plates of dessert and 164 00:07:06,640 --> 00:07:08,760 Speaker 4: one tiny little salad to go between. 165 00:07:08,440 --> 00:07:09,240 Speaker 3: Like twelve people. 166 00:07:09,480 --> 00:07:12,040 Speaker 4: So I think creating a plan that is intentional but 167 00:07:12,160 --> 00:07:14,720 Speaker 4: still feels good where there are still some Christmas and 168 00:07:14,760 --> 00:07:17,520 Speaker 4: festive treats around, but there's also that balance between good 169 00:07:17,520 --> 00:07:18,280 Speaker 4: food as well. 170 00:07:18,560 --> 00:07:19,720 Speaker 3: You know, if you've got two people on. 171 00:07:19,640 --> 00:07:21,960 Speaker 4: Desserts, make sure someone's bringing a fruit platter and make 172 00:07:21,960 --> 00:07:24,120 Speaker 4: sure someone else is bringing more of like the festive 173 00:07:24,240 --> 00:07:26,960 Speaker 4: kind of treat. I've also been talking to my clients 174 00:07:26,960 --> 00:07:30,320 Speaker 4: about non negotiables, like in this festive season, there's so 175 00:07:30,440 --> 00:07:32,960 Speaker 4: much around, Like you said, Susie. There's so many treats, 176 00:07:33,000 --> 00:07:35,880 Speaker 4: there's so many social catchups. It tends to be from 177 00:07:35,920 --> 00:07:38,120 Speaker 4: the twenty fourth of December, you know, and then it 178 00:07:38,200 --> 00:07:41,240 Speaker 4: just continues right through it basically the new year. Whateveryone 179 00:07:41,280 --> 00:07:42,840 Speaker 4: goes right, I'm going to get back on track and 180 00:07:42,880 --> 00:07:45,720 Speaker 4: be really healthy now. So I really think during that 181 00:07:45,800 --> 00:07:47,480 Speaker 4: period of a couple of weeks, you have to have 182 00:07:47,520 --> 00:07:50,040 Speaker 4: some non negotiables. And I've been chatting to my clients 183 00:07:50,040 --> 00:07:52,080 Speaker 4: this week about that, and one of them is like, 184 00:07:52,160 --> 00:07:54,520 Speaker 4: my non negotiable is two exercise sessions a week. And 185 00:07:54,520 --> 00:07:56,920 Speaker 4: I'm like, that's great. And where's another client who's like 186 00:07:57,120 --> 00:07:59,400 Speaker 4: really into it. She's like, my non negotiable is five 187 00:07:59,440 --> 00:08:02,480 Speaker 4: exercise a week. So we're all that little bit different. 188 00:08:02,720 --> 00:08:04,520 Speaker 4: But you know, a non negotiable for you might be 189 00:08:04,560 --> 00:08:06,760 Speaker 4: a set bedtime every day, or it might be that 190 00:08:06,800 --> 00:08:09,200 Speaker 4: you're only going to choose one social occasion for the 191 00:08:09,240 --> 00:08:11,200 Speaker 4: week that you're going to have some alcoholic drinks, or 192 00:08:11,240 --> 00:08:13,920 Speaker 4: if you do like some alcoholic drinks, maybe you're non 193 00:08:13,920 --> 00:08:17,400 Speaker 4: negotiable is no more than two drinks at each occasion 194 00:08:17,400 --> 00:08:18,240 Speaker 4: that you drink at. 195 00:08:18,520 --> 00:08:19,320 Speaker 3: Just things like that. 196 00:08:19,400 --> 00:08:21,120 Speaker 4: Ro I think actually having a bit of a think 197 00:08:21,160 --> 00:08:25,120 Speaker 4: and a pre plan with this whole festive season can 198 00:08:25,160 --> 00:08:28,320 Speaker 4: actually be really beneficial for you, not only for your 199 00:08:28,320 --> 00:08:30,520 Speaker 4: health goals, but also just to keep you on track 200 00:08:30,560 --> 00:08:33,679 Speaker 4: so you don't overdo it and feel really I guess 201 00:08:34,360 --> 00:08:36,239 Speaker 4: that's the words lodgy afterwards. 202 00:08:37,280 --> 00:08:39,360 Speaker 1: And I think another thing that sprung to mind when 203 00:08:39,400 --> 00:08:43,200 Speaker 1: you were chatting about it is there's a really common 204 00:08:43,280 --> 00:08:45,840 Speaker 1: diet mindset. And I know this will resonate with so 205 00:08:45,920 --> 00:08:49,360 Speaker 1: many of our listeners. They decide they're either on or 206 00:08:49,360 --> 00:08:52,200 Speaker 1: they're off. And I think this is such a dangerous 207 00:08:52,240 --> 00:08:55,800 Speaker 1: mindset because when you're off, it naturally defaults too, I'm 208 00:08:55,840 --> 00:08:59,880 Speaker 1: going to overeat. It's actually psychologically giving yourself permission to bing, 209 00:09:00,640 --> 00:09:03,680 Speaker 1: which is exactly what we do not like our clients 210 00:09:03,679 --> 00:09:06,000 Speaker 1: to be doing because we want them to have a foundation. 211 00:09:06,840 --> 00:09:08,600 Speaker 1: And then there'll be some occasions where you might eat 212 00:09:08,600 --> 00:09:11,120 Speaker 1: more and ideally than some occasions that you'll eat less 213 00:09:11,160 --> 00:09:13,600 Speaker 1: to be in energy balance. So I think if you're 214 00:09:13,640 --> 00:09:16,080 Speaker 1: already in yourself a programming, oh, I'm going to just 215 00:09:16,120 --> 00:09:18,600 Speaker 1: eat whatever I want that day I'm off, that is 216 00:09:18,640 --> 00:09:22,000 Speaker 1: a dangerous mindset because to me, then lean clients are 217 00:09:22,000 --> 00:09:24,160 Speaker 1: eating according to their head and not even what they 218 00:09:24,160 --> 00:09:28,120 Speaker 1: actually feel like. They're just giving themselves ruthless permission to overeat, 219 00:09:28,160 --> 00:09:30,440 Speaker 1: and I think that's a very dangerous model. So for 220 00:09:30,480 --> 00:09:32,960 Speaker 1: anyone who has a long history of dieting, and I 221 00:09:33,000 --> 00:09:35,720 Speaker 1: know from my own clients, and I'm sure you know 222 00:09:35,840 --> 00:09:38,080 Speaker 1: hundreds of our listeners are nodding their head right now, 223 00:09:38,400 --> 00:09:42,280 Speaker 1: I think something to really work on this holiday season 224 00:09:42,920 --> 00:09:46,280 Speaker 1: is enjoying celebratory foods in reasonable amounts, but not giving 225 00:09:46,280 --> 00:09:49,400 Speaker 1: yourself permission to overeat and that you're on or off, 226 00:09:49,440 --> 00:09:52,600 Speaker 1: because ideally you'll always be on unless there's a special 227 00:09:52,640 --> 00:09:54,720 Speaker 1: meal where you might have a larger meal and a dessert, 228 00:09:54,920 --> 00:09:56,360 Speaker 1: well then you're not going to need to back it 229 00:09:56,440 --> 00:09:58,760 Speaker 1: up with a second one. Now, for those people listening 230 00:09:58,760 --> 00:10:02,280 Speaker 1: who do have to events a day, so there's lots 231 00:10:02,280 --> 00:10:04,760 Speaker 1: of people who have Christmas lunch at one event and 232 00:10:04,840 --> 00:10:07,960 Speaker 1: Christmas dinner at the other, you know either all the 233 00:10:08,000 --> 00:10:10,040 Speaker 1: way to do it is just small amounts of everything. 234 00:10:10,280 --> 00:10:12,200 Speaker 1: So no one's saying you can't have a pudding here 235 00:10:12,320 --> 00:10:14,760 Speaker 1: or you can't but rather than having four prawns, have 236 00:10:14,800 --> 00:10:17,200 Speaker 1: one or two, have one slice of turkey breast, like, 237 00:10:17,280 --> 00:10:20,400 Speaker 1: have small amounts of everything you've tasted everything, but you 238 00:10:20,440 --> 00:10:23,640 Speaker 1: haven't overeaten. And let's be honest as well, there's often leftovers. 239 00:10:23,679 --> 00:10:26,000 Speaker 1: If you love that food so much, you can often 240 00:10:26,040 --> 00:10:27,680 Speaker 1: take some home with you and have it the next day. 241 00:10:27,960 --> 00:10:30,839 Speaker 1: There's nothing wrong with doing that, but giving yourself psychological 242 00:10:30,880 --> 00:10:34,079 Speaker 1: permission to stuff your face just because it's Christmas is 243 00:10:34,120 --> 00:10:36,640 Speaker 1: a really good thing to avoid doing this season and 244 00:10:36,720 --> 00:10:40,080 Speaker 1: practice eating and enjoying good quality food and moderation rather 245 00:10:40,120 --> 00:10:40,960 Speaker 1: than overeating. 246 00:10:41,640 --> 00:10:42,480 Speaker 3: Yeah, one hundred percent. 247 00:10:42,520 --> 00:10:44,840 Speaker 4: And I hear like, on Christmas Day, we do a breakfast, 248 00:10:44,840 --> 00:10:46,840 Speaker 4: we do a lunch, and we do a dinner between 249 00:10:46,880 --> 00:10:49,400 Speaker 4: the family, so it's a lot of eating, and it's 250 00:10:49,440 --> 00:10:50,160 Speaker 4: a lot of food. 251 00:10:50,400 --> 00:10:52,680 Speaker 3: And my family likes food and we like to over cater, 252 00:10:52,800 --> 00:10:54,440 Speaker 3: so there's always stuff everywhere. 253 00:10:54,520 --> 00:10:56,600 Speaker 4: And then everyone tries to get me to take everything home, 254 00:10:56,640 --> 00:10:58,760 Speaker 4: and I'm just like, no, no, no, We've got plenty. 255 00:10:58,920 --> 00:11:00,360 Speaker 3: So I kind of go by that. 256 00:11:00,960 --> 00:11:03,000 Speaker 4: I don't want to say real but guideline of I 257 00:11:03,040 --> 00:11:05,240 Speaker 4: really try to think to myself, what's the one special 258 00:11:05,280 --> 00:11:07,119 Speaker 4: thing I want here at the breakfast? 259 00:11:07,160 --> 00:11:08,480 Speaker 3: Is it the ham cheese croissant? 260 00:11:08,520 --> 00:11:11,800 Speaker 4: If someone made a beautiful like cheer coconut mango pudding 261 00:11:11,800 --> 00:11:13,600 Speaker 4: that I want to try, like, what's the one special 262 00:11:13,640 --> 00:11:16,040 Speaker 4: thing at the breakfast time, what's the one special thing 263 00:11:16,040 --> 00:11:18,800 Speaker 4: at lunch? And then same deal with dinner again, because 264 00:11:18,800 --> 00:11:21,320 Speaker 4: if not, you just end up trying everything and then 265 00:11:21,360 --> 00:11:23,640 Speaker 4: you get to your next you know, dinner or lunch 266 00:11:23,720 --> 00:11:25,280 Speaker 4: whatever it is, and you're like, oh my gosh, I'm 267 00:11:25,320 --> 00:11:27,839 Speaker 4: so full, I don't even need food yet there's another one. 268 00:11:27,840 --> 00:11:29,560 Speaker 3: Then there's another one, and there tends. 269 00:11:29,320 --> 00:11:31,199 Speaker 4: To be even more social things on the boxing day 270 00:11:31,240 --> 00:11:33,240 Speaker 4: as well. So I really do think that that's a 271 00:11:33,240 --> 00:11:36,160 Speaker 4: great guideline, just what's the one special thing I want here? 272 00:11:36,320 --> 00:11:38,120 Speaker 4: And then the rest of the plate is all about 273 00:11:38,120 --> 00:11:40,760 Speaker 4: that balance. It's the fresh food, it's the veggies, it's 274 00:11:40,760 --> 00:11:43,480 Speaker 4: the salads, it's the protein, and it's some fresh fruit 275 00:11:43,559 --> 00:11:45,360 Speaker 4: as well, because that all that stuff goes such a 276 00:11:45,400 --> 00:11:47,920 Speaker 4: long way to just making you feel so good at 277 00:11:47,960 --> 00:11:49,800 Speaker 4: Christmas time, but also getting in a lot of extra 278 00:11:49,920 --> 00:11:52,880 Speaker 4: nutrients as well. So for any listeners, if that guideline 279 00:11:52,960 --> 00:11:55,440 Speaker 4: resonates with you, like the one special thing, if you've 280 00:11:55,480 --> 00:11:59,240 Speaker 4: got multiple social occasions throughout this period, it's something that's 281 00:11:59,240 --> 00:12:01,680 Speaker 4: really helped my own that my own relationship with food 282 00:12:01,679 --> 00:12:04,040 Speaker 4: and I certainly use it with my clients, and particularly 283 00:12:04,120 --> 00:12:06,640 Speaker 4: those who have that very all or nothing approach to eating, 284 00:12:06,679 --> 00:12:09,640 Speaker 4: like you were describing Susie. They do quite well with 285 00:12:09,720 --> 00:12:12,960 Speaker 4: this one special thing guideline because it's not about restriction, 286 00:12:13,280 --> 00:12:16,560 Speaker 4: but it is about being intentional and not just eating 287 00:12:16,640 --> 00:12:19,080 Speaker 4: everything in sight for the sake of eating everything inside, 288 00:12:19,120 --> 00:12:21,640 Speaker 4: because it doesn't actually make us feel good long term. 289 00:12:22,000 --> 00:12:23,600 Speaker 1: And one of the most powerful things you can do 290 00:12:23,640 --> 00:12:27,160 Speaker 1: too actual is that acknowledging that you will have larger 291 00:12:27,160 --> 00:12:30,160 Speaker 1: meals and perhaps several of them on the key holiday days. 292 00:12:30,559 --> 00:12:34,600 Speaker 1: The two rules I like are at least two hours 293 00:12:34,760 --> 00:12:37,480 Speaker 1: at least in between eating occasions, because what tends to 294 00:12:37,480 --> 00:12:40,199 Speaker 1: happen in the holidays is that you'll have the breakfast 295 00:12:40,200 --> 00:12:43,000 Speaker 1: in the morning, then an hour later a few favorites chocolates, 296 00:12:43,200 --> 00:12:45,080 Speaker 1: then someone will give your mince pie, and then you 297 00:12:45,120 --> 00:12:47,800 Speaker 1: actually never have a break from not eating. And that 298 00:12:47,960 --> 00:12:50,960 Speaker 1: is really important to kind of reset your digestive hormones 299 00:12:51,000 --> 00:12:52,160 Speaker 1: and stop you feeling sick. 300 00:12:52,240 --> 00:12:53,240 Speaker 2: So even if. 301 00:12:53,120 --> 00:12:55,200 Speaker 1: You've had a big meal at twelve or one, try 302 00:12:55,240 --> 00:12:57,240 Speaker 1: not to have anything until three, And even if you're 303 00:12:57,240 --> 00:13:00,720 Speaker 1: serving the desserts, wait two hours and if you can 304 00:13:00,800 --> 00:13:02,640 Speaker 1: go for a walk after the big meal. It will 305 00:13:02,679 --> 00:13:05,520 Speaker 1: make a huge impact on your blood glucose control. It's 306 00:13:05,520 --> 00:13:07,920 Speaker 1: going to stop you feeling sick, and it's really going 307 00:13:08,000 --> 00:13:09,800 Speaker 1: to mean that you can basically eat a bit more 308 00:13:09,880 --> 00:13:13,040 Speaker 1: rather than super loading with and just laying down in between, 309 00:13:13,040 --> 00:13:15,320 Speaker 1: which will make you feel worse. So if you can 310 00:13:15,360 --> 00:13:17,400 Speaker 1: factor in some movement with the kids around the block 311 00:13:17,440 --> 00:13:19,720 Speaker 1: on new bikes, or if you've got a dog, take 312 00:13:19,720 --> 00:13:21,960 Speaker 1: the dog out and just you'll feel so much better 313 00:13:22,000 --> 00:13:24,960 Speaker 1: for doing it. And yeah, a break in between eating 314 00:13:24,960 --> 00:13:28,520 Speaker 1: occasions is very, very important, and that it's hard to 315 00:13:28,559 --> 00:13:30,200 Speaker 1: do when there's a lot of sort of chocolates and 316 00:13:30,240 --> 00:13:32,920 Speaker 1: extras around on those holiday days at people's houses. 317 00:13:33,640 --> 00:13:33,920 Speaker 3: Yeah. 318 00:13:33,960 --> 00:13:35,760 Speaker 4: Absolutely, And I guess that kind of leads this really 319 00:13:35,840 --> 00:13:38,199 Speaker 4: nicely into our next segment of the podcast, which is 320 00:13:38,240 --> 00:13:42,040 Speaker 4: all about enjoying yourself but not overeating. And I would 321 00:13:42,040 --> 00:13:44,559 Speaker 4: say for most of us, myself included, it's a fine line, 322 00:13:44,760 --> 00:13:47,360 Speaker 4: like it's actually really difficult to know when am I 323 00:13:47,480 --> 00:13:50,680 Speaker 4: satisfied versus when are my oops a little bit overfull 324 00:13:50,679 --> 00:13:53,000 Speaker 4: and have had a little bit too much. So my first, 325 00:13:53,080 --> 00:13:56,319 Speaker 4: I guess tip for our listeners would be to try 326 00:13:56,400 --> 00:13:59,079 Speaker 4: your best to eat slowly like I'm a fast person. 327 00:13:59,120 --> 00:14:01,080 Speaker 4: I'm a fast eater, I'm a fast drinker, I'm a 328 00:14:01,120 --> 00:14:03,960 Speaker 4: fast talker. My brain goes at a million miles an hour. 329 00:14:04,200 --> 00:14:05,520 Speaker 3: So I really struggle with this. 330 00:14:05,600 --> 00:14:07,720 Speaker 4: But a tip that's really helped me with my own 331 00:14:08,160 --> 00:14:10,200 Speaker 4: I guess journey with food is to kind of like 332 00:14:10,280 --> 00:14:12,000 Speaker 4: mentally divide my plate in half. 333 00:14:12,040 --> 00:14:13,719 Speaker 3: I don't like physically do it. I just kind of 334 00:14:13,720 --> 00:14:14,120 Speaker 3: look at my. 335 00:14:14,160 --> 00:14:16,520 Speaker 4: Plate, and when I finish eating half of it, I 336 00:14:16,600 --> 00:14:18,200 Speaker 4: make sure I pause, and I put my knife and 337 00:14:18,200 --> 00:14:20,040 Speaker 4: fork down, and I kind of check in with myself 338 00:14:20,040 --> 00:14:22,040 Speaker 4: and I'm like, right, am I still hungry? Am I 339 00:14:22,120 --> 00:14:25,520 Speaker 4: feeling satisfied? What's tasting really good? And just allow my 340 00:14:25,720 --> 00:14:28,280 Speaker 4: appetite a chance to catch up with how much food 341 00:14:28,280 --> 00:14:30,360 Speaker 4: have actually eaten, because I'm sure a lot of my 342 00:14:30,440 --> 00:14:32,800 Speaker 4: listeners would have heard the remark that it takes about 343 00:14:32,800 --> 00:14:35,160 Speaker 4: twenty minutes for your body to feel full, and where 344 00:14:35,200 --> 00:14:38,840 Speaker 4: that actually comes from is our gut releases hormones that 345 00:14:38,960 --> 00:14:41,160 Speaker 4: have to travel from the gut up to the brain 346 00:14:41,640 --> 00:14:44,120 Speaker 4: that then basically send a message up to the brain 347 00:14:44,160 --> 00:14:46,760 Speaker 4: to say, hey, you're starting to feel full. The Tommy's 348 00:14:46,760 --> 00:14:48,760 Speaker 4: fool you've had enough and then gives off some of 349 00:14:48,800 --> 00:14:51,800 Speaker 4: those like fullness type hormones. But if you're eating far 350 00:14:51,880 --> 00:14:55,160 Speaker 4: too quickly, like I'm guilty of, you don't get that 351 00:14:55,280 --> 00:14:58,080 Speaker 4: signal fuss enough, right, The signal comes, but it comes 352 00:14:58,120 --> 00:15:00,560 Speaker 4: too late where you've actually gone from satur fine to 353 00:15:00,720 --> 00:15:02,920 Speaker 4: over full, and by then it's too late you kind 354 00:15:02,920 --> 00:15:05,080 Speaker 4: of get that massive oh my gosh, I've had too much, 355 00:15:05,320 --> 00:15:07,120 Speaker 4: and by then ten minutes later you're. 356 00:15:06,960 --> 00:15:07,920 Speaker 3: Even more full. 357 00:15:08,280 --> 00:15:10,200 Speaker 4: So it is a really good, I guess tip to 358 00:15:10,280 --> 00:15:12,640 Speaker 4: kind of just mentally divide your plate and try to 359 00:15:12,680 --> 00:15:14,840 Speaker 4: keep an eye on the clock. And if you know 360 00:15:14,880 --> 00:15:17,280 Speaker 4: that you've done half your meal and not only five minutes, 361 00:15:17,560 --> 00:15:19,840 Speaker 4: it's a good idea to slow down, have a sipper water, 362 00:15:20,000 --> 00:15:21,680 Speaker 4: have a little bit of a chat with a conversation, 363 00:15:22,040 --> 00:15:23,840 Speaker 4: and then kind of come back to your meal. Give 364 00:15:23,840 --> 00:15:25,920 Speaker 4: it that sort of ten to fifteen minutes. And when 365 00:15:25,960 --> 00:15:27,680 Speaker 4: I explain this to a lot of clients, sometimes I 366 00:15:27,720 --> 00:15:29,920 Speaker 4: get pushed back because they say, oh, but my meal 367 00:15:29,960 --> 00:15:32,280 Speaker 4: will go cold. But the best thing about summer in 368 00:15:32,320 --> 00:15:35,240 Speaker 4: Australia is that, oh Christmas in Australia is that it's summer. 369 00:15:35,280 --> 00:15:36,840 Speaker 4: So we're not you know, we're not in the America, 370 00:15:36,840 --> 00:15:39,680 Speaker 4: we're not eating these hot, beautiful turkey potato type meals. 371 00:15:39,720 --> 00:15:42,000 Speaker 4: It doesn't really matter if you've got this beautiful salad, 372 00:15:42,000 --> 00:15:44,280 Speaker 4: little bit of cold turkey. It doesn't really matter if 373 00:15:44,280 --> 00:15:46,320 Speaker 4: you're taking a little bit longer to finish your meal. 374 00:15:46,560 --> 00:15:49,880 Speaker 4: From a digestive perspective, it's probably a good thing. So 375 00:15:49,960 --> 00:15:52,280 Speaker 4: that's probably my number one tip I guess to help 376 00:15:52,360 --> 00:15:55,280 Speaker 4: prevent over eating. And then I guess the other one 377 00:15:55,320 --> 00:15:57,240 Speaker 4: is to really make sure that plate's balance. And it 378 00:15:57,280 --> 00:16:00,200 Speaker 4: sounds simple, and it sounds like something that we're like, well, yeah, 379 00:16:00,200 --> 00:16:02,440 Speaker 4: of course I do that, But again, the reality is 380 00:16:02,440 --> 00:16:04,800 Speaker 4: that we get carried away with all of these like fun, 381 00:16:04,960 --> 00:16:07,920 Speaker 4: festive foods, and we load up on the potato bake 382 00:16:07,960 --> 00:16:10,200 Speaker 4: and the roast potato and all of this extra stuff, 383 00:16:10,240 --> 00:16:12,080 Speaker 4: and then there's like a little tiny corner left on 384 00:16:12,120 --> 00:16:14,120 Speaker 4: the plate. We add a little bit of salad, but 385 00:16:14,160 --> 00:16:16,200 Speaker 4: it's not that kind of half a plate of salad 386 00:16:16,240 --> 00:16:18,840 Speaker 4: that ideally we would like from a general health perspective. 387 00:16:18,880 --> 00:16:21,680 Speaker 4: So I think start by building the balance plate first 388 00:16:21,720 --> 00:16:23,960 Speaker 4: and then add the fun stuff on top. But most 389 00:16:24,000 --> 00:16:25,840 Speaker 4: people do it the opposite way around where all the 390 00:16:25,880 --> 00:16:28,320 Speaker 4: fun stuff goes on first, and there's very little room 391 00:16:28,400 --> 00:16:31,280 Speaker 4: left over for some of the actual real nourishment or 392 00:16:31,320 --> 00:16:33,960 Speaker 4: that goodness. So I think flip that build the balance 393 00:16:33,960 --> 00:16:36,360 Speaker 4: plate first, and that is what fills you up and 394 00:16:36,680 --> 00:16:39,360 Speaker 4: basically slows down your eating as well, because you've got 395 00:16:39,360 --> 00:16:40,800 Speaker 4: to chew a lot to get through all of those 396 00:16:40,880 --> 00:16:44,360 Speaker 4: veggies and salads and protein versus when you're just eating 397 00:16:44,600 --> 00:16:46,320 Speaker 4: you know, a lot more of the kind of refined 398 00:16:46,360 --> 00:16:48,120 Speaker 4: calves and fun stuff. You can chew it and get 399 00:16:48,160 --> 00:16:50,280 Speaker 4: it down a lot faster, so you naturally eat a 400 00:16:50,280 --> 00:16:53,040 Speaker 4: lot faster. So they're probably my top two tips if 401 00:16:53,080 --> 00:16:56,440 Speaker 4: you're someone that really struggles with overeating is to mentally 402 00:16:56,480 --> 00:16:59,600 Speaker 4: divide that plate and build the balance plate first, and 403 00:16:59,640 --> 00:17:01,720 Speaker 4: put the fun stuff in a small amount on top. 404 00:17:02,640 --> 00:17:04,400 Speaker 1: I think also keeping in mind that you will eat 405 00:17:04,400 --> 00:17:07,280 Speaker 1: what you serve yourself or are served. So if you 406 00:17:07,320 --> 00:17:09,320 Speaker 1: serve yourself a litterally eat it. If you serve yourself 407 00:17:09,320 --> 00:17:11,160 Speaker 1: a lot, you'll eat it. So if you do tend 408 00:17:11,160 --> 00:17:14,399 Speaker 1: to overdo things or are having more indulgent food, you know, 409 00:17:14,480 --> 00:17:16,919 Speaker 1: are having pavlovas and roast meats and things that are 410 00:17:17,000 --> 00:17:21,040 Speaker 1: hiring calories. As I said previously, just taste take smaller 411 00:17:21,080 --> 00:17:24,440 Speaker 1: amounts and then if you are genuinely hungry forty minutes later, sure, 412 00:17:24,480 --> 00:17:27,240 Speaker 1: but in many cases you've had more than enough. So really, 413 00:17:27,320 --> 00:17:30,199 Speaker 1: you know, practice serving yourself less. And I think, oh, 414 00:17:30,359 --> 00:17:32,600 Speaker 1: you know, it's similar to eating out. Don't waste calories 415 00:17:32,600 --> 00:17:34,520 Speaker 1: on things. You know, if your auntie does this amazing 416 00:17:34,520 --> 00:17:36,919 Speaker 1: potato bake, go for it. But if they're boring old 417 00:17:36,920 --> 00:17:38,600 Speaker 1: potatoes that you can have any day of the week, 418 00:17:38,640 --> 00:17:40,800 Speaker 1: maybe don't waste them. So really make sure that you're 419 00:17:40,920 --> 00:17:44,000 Speaker 1: enjoying the treats that you love the most would be 420 00:17:44,080 --> 00:17:46,639 Speaker 1: my other good advice. And yeah, if it is going 421 00:17:46,680 --> 00:17:48,800 Speaker 1: to be two large meals, you are better to split 422 00:17:48,800 --> 00:17:50,880 Speaker 1: it and sort of have smaller each of the times 423 00:17:50,880 --> 00:17:53,800 Speaker 1: as well. And things like desserts, it's about tasting them 424 00:17:53,880 --> 00:17:56,280 Speaker 1: because often you don't need the whole pudding. We can 425 00:17:56,320 --> 00:17:58,720 Speaker 1: do individuals of a lot of things as well. But 426 00:17:58,800 --> 00:18:00,399 Speaker 1: I think the other thing is if it all just 427 00:18:00,440 --> 00:18:03,959 Speaker 1: goes flies out the window and you massively overeat, and 428 00:18:04,160 --> 00:18:06,359 Speaker 1: you know, accept that the key thing is to prolong 429 00:18:06,400 --> 00:18:08,399 Speaker 1: a fast the next day and don't back it up 430 00:18:08,400 --> 00:18:12,199 Speaker 1: with another day of overeating, because it's the consistent overeating 431 00:18:12,200 --> 00:18:14,200 Speaker 1: that leads to weight gain over to say, the course 432 00:18:14,240 --> 00:18:16,920 Speaker 1: of a week. So anyone listening who has been working 433 00:18:16,960 --> 00:18:19,119 Speaker 1: on their weight, it's going to come as a spice 434 00:18:19,200 --> 00:18:21,600 Speaker 1: to hear that if you have one massive, debaucherous day, 435 00:18:21,640 --> 00:18:23,920 Speaker 1: you're not going to gain weight. It'll be some fluid gain, 436 00:18:24,000 --> 00:18:26,280 Speaker 1: it'll look it on the scales, but you're not gaining fat. 437 00:18:26,400 --> 00:18:28,560 Speaker 1: But if you back it up with boxing day and 438 00:18:28,600 --> 00:18:31,119 Speaker 1: the twenty seventh, that's when you'll be in at excess 439 00:18:31,119 --> 00:18:32,920 Speaker 1: come the end of the weekend of gained weight. So 440 00:18:33,119 --> 00:18:35,960 Speaker 1: you can probably get away with a day of heavy eating, 441 00:18:36,000 --> 00:18:38,000 Speaker 1: but you don't want to extend it past that. So 442 00:18:38,320 --> 00:18:40,360 Speaker 1: you might prefer to do it that way and really 443 00:18:40,359 --> 00:18:42,199 Speaker 1: have a big day of eating and then follow it 444 00:18:42,240 --> 00:18:44,320 Speaker 1: up with light days or be more moderate if you 445 00:18:44,359 --> 00:18:46,679 Speaker 1: know that the celebrations will go for several days of 446 00:18:46,720 --> 00:18:47,200 Speaker 1: that week. 447 00:18:47,920 --> 00:18:50,040 Speaker 4: Yeah, And I think it's worth noting and again this 448 00:18:50,080 --> 00:18:52,879 Speaker 4: is about balance, it's not about restriction. It's worth noting 449 00:18:52,920 --> 00:18:55,400 Speaker 4: that if you're not hungry, it's actually okay to skip 450 00:18:55,440 --> 00:18:57,200 Speaker 4: a meal at this time of year, like if you've 451 00:18:57,200 --> 00:19:00,359 Speaker 4: had a big breakfast and anytime go out, any time 452 00:19:00,800 --> 00:19:03,280 Speaker 4: you're going to like an early dinner or an early 453 00:19:03,359 --> 00:19:05,520 Speaker 4: lunch and you get to lunchtime and you're like, I'm 454 00:19:05,560 --> 00:19:07,000 Speaker 4: just not actually that hungry. 455 00:19:07,160 --> 00:19:08,680 Speaker 3: You can skip the lunch and just have a. 456 00:19:08,640 --> 00:19:10,959 Speaker 4: Bit of you know, Yannie's favorite pavlover, if that's what 457 00:19:11,000 --> 00:19:13,280 Speaker 4: you want, Like, you don't always have to have every 458 00:19:13,320 --> 00:19:16,000 Speaker 4: meal is a completely balanced meal. Eat the vedz, eat 459 00:19:16,000 --> 00:19:18,639 Speaker 4: the protein just because you should. It is okay to 460 00:19:18,640 --> 00:19:20,679 Speaker 4: skip a meal. We're not saying you have to, but 461 00:19:20,720 --> 00:19:23,679 Speaker 4: if you genuinely am not hungry for it, like I 462 00:19:23,800 --> 00:19:26,560 Speaker 4: would with my breakfast, lunch, and dinner a Christmas Day. 463 00:19:26,680 --> 00:19:29,000 Speaker 4: If it wasn't you know, within my culture to not 464 00:19:29,040 --> 00:19:32,000 Speaker 4: offend people to you know, not skip meals and say 465 00:19:32,000 --> 00:19:34,199 Speaker 4: no to everything, I probably wouldn't even really have breakfast 466 00:19:34,240 --> 00:19:35,960 Speaker 4: because I'm not too hungry first thing in the morning. 467 00:19:35,960 --> 00:19:37,560 Speaker 4: I'm happy with my coffee. I might have a couple 468 00:19:37,600 --> 00:19:40,680 Speaker 4: of Christmas chocolates. I'm pretty good because my family doesn't 469 00:19:40,720 --> 00:19:43,320 Speaker 4: earlier lunch. So if you know, the people weren't going 470 00:19:43,320 --> 00:19:44,840 Speaker 4: through all of this effort to put on this big 471 00:19:44,880 --> 00:19:47,760 Speaker 4: breakfast bread, I probably wouldn't have too much, honestly, But 472 00:19:47,840 --> 00:19:50,080 Speaker 4: I think it's a nice reminder that it is okay 473 00:19:50,119 --> 00:19:52,080 Speaker 4: to skip a meal, or have a very light meal, 474 00:19:52,200 --> 00:19:54,120 Speaker 4: or just have a little bit of dessert for lunch. 475 00:19:54,119 --> 00:19:55,719 Speaker 4: If you've had a big breakfast and you know you've 476 00:19:55,760 --> 00:19:57,840 Speaker 4: got a big dinner to go, do enjoy a piece 477 00:19:57,840 --> 00:20:00,320 Speaker 4: of pavlover for lunch and that's okay. There are no 478 00:20:00,400 --> 00:20:02,959 Speaker 4: rules on Christmas Day. But I think where we do 479 00:20:03,240 --> 00:20:05,040 Speaker 4: get in our head and think I must eat this, 480 00:20:05,200 --> 00:20:06,720 Speaker 4: or I have to get my protein in, or I 481 00:20:06,760 --> 00:20:09,720 Speaker 4: have to have my salad. There are no rules on 482 00:20:09,800 --> 00:20:12,679 Speaker 4: Christmas Day. It is about just enjoying yourself, trying to 483 00:20:12,680 --> 00:20:14,639 Speaker 4: do it in a balance like if you can, and 484 00:20:14,760 --> 00:20:16,720 Speaker 4: not eating to the point where you feel sick. I 485 00:20:16,760 --> 00:20:19,880 Speaker 4: think eating to the point where you feel comfortable and satisfied. 486 00:20:20,160 --> 00:20:22,800 Speaker 4: That's a big difference between going to that next step, 487 00:20:22,840 --> 00:20:25,400 Speaker 4: which is then I've overeaten, I feel a bit too full, 488 00:20:25,400 --> 00:20:27,360 Speaker 4: I've got to undo my jeans, I've got to lie down. 489 00:20:27,560 --> 00:20:29,280 Speaker 4: So the goal for most of us is to eat 490 00:20:29,359 --> 00:20:33,240 Speaker 4: until where eighty percent satisfied and not one hundred percent stuffed, 491 00:20:33,240 --> 00:20:35,320 Speaker 4: And I think we'll just feel so much better overall, 492 00:20:35,359 --> 00:20:37,000 Speaker 4: irrespective of what we are eating. 493 00:20:37,440 --> 00:20:38,160 Speaker 2: Well, you've heard it here. 494 00:20:38,160 --> 00:20:41,080 Speaker 1: First, you're allowed to have over for breakfast on Christmas Day. 495 00:20:41,160 --> 00:20:44,000 Speaker 1: That's how what I've interpreted this to be. But it's 496 00:20:44,000 --> 00:20:46,480 Speaker 1: absolutely right. You know, I often see with clients for 497 00:20:46,520 --> 00:20:49,080 Speaker 1: your dies, you'll come back and to say I wasn't hungry, 498 00:20:49,080 --> 00:20:51,280 Speaker 1: so I had yogurt and fruit for dinner, and I 499 00:20:51,320 --> 00:20:54,879 Speaker 1: was thinking, well, don't eat. It's okay, it's okay not 500 00:20:54,920 --> 00:20:58,320 Speaker 1: to eat. You know, when people talk about metabolism reduction, 501 00:20:58,400 --> 00:21:01,800 Speaker 1: that comes from not eating. Looking after weeks of not eating, 502 00:21:02,119 --> 00:21:04,320 Speaker 1: not skipping a meal here or there, and if anything, 503 00:21:04,720 --> 00:21:07,000 Speaker 1: if you are not hungry, it's the body's way of 504 00:21:07,000 --> 00:21:09,840 Speaker 1: telling you don't need to fuel up. So again, if 505 00:21:10,000 --> 00:21:12,920 Speaker 1: on Boxing Day, if you're really not very hungry, don't stress. 506 00:21:12,600 --> 00:21:13,280 Speaker 2: About not eating. 507 00:21:13,320 --> 00:21:15,879 Speaker 1: Skipping a meal or even two is not going to 508 00:21:15,880 --> 00:21:17,640 Speaker 1: be the end of the world. Not that we're encouraging 509 00:21:17,640 --> 00:21:19,840 Speaker 1: people to proactively do it. We're saying, listen to your 510 00:21:19,880 --> 00:21:22,520 Speaker 1: body and if you genuinely don't feel like much and 511 00:21:22,520 --> 00:21:24,520 Speaker 1: can just have a coffee, go for it. And the 512 00:21:24,560 --> 00:21:27,040 Speaker 1: same I'm very similar on Christmas Day. You know, the 513 00:21:27,119 --> 00:21:30,240 Speaker 1: kids up are super early. I'll just have my regular coffee. 514 00:21:30,440 --> 00:21:31,800 Speaker 1: You know, I might have a little bit of what's 515 00:21:31,840 --> 00:21:34,080 Speaker 1: being served for breakfast because my parents are getting older, 516 00:21:34,119 --> 00:21:36,520 Speaker 1: they'll always cook up a big breakfast. But you know, 517 00:21:36,640 --> 00:21:38,400 Speaker 1: as you get older, you don't need as much food, 518 00:21:38,440 --> 00:21:40,359 Speaker 1: so you're probably okay with the one larger meal and 519 00:21:40,400 --> 00:21:43,080 Speaker 1: then just the sweet of dessert several hours later, or 520 00:21:43,160 --> 00:21:45,320 Speaker 1: some cheese play if that's what you like. But I 521 00:21:45,359 --> 00:21:47,920 Speaker 1: do think it's really worth discerning what is your favorite 522 00:21:47,960 --> 00:21:50,560 Speaker 1: parts of it and focusing on that rather than just 523 00:21:50,600 --> 00:21:54,560 Speaker 1: eating everything mindlessly. Now we found some special treats of 524 00:21:54,600 --> 00:21:56,600 Speaker 1: it when they anne Now. I think I've mentioned before 525 00:21:56,600 --> 00:21:59,399 Speaker 1: on the potty that I do love what Coals do 526 00:21:59,640 --> 00:22:03,359 Speaker 1: at Cress. I don't know if it's the branding I prefer, 527 00:22:03,400 --> 00:22:05,760 Speaker 1: because Wollies do have several different options as well. In 528 00:22:05,800 --> 00:22:09,000 Speaker 1: their Christmas group of foods. It particularly a shout out 529 00:22:09,000 --> 00:22:11,160 Speaker 1: to all these. I like the mini tarts that they do. 530 00:22:11,240 --> 00:22:13,320 Speaker 1: I think that they're really good portion control. They have 531 00:22:13,359 --> 00:22:16,040 Speaker 1: mini fruit tarts, they have mini caramel and I think 532 00:22:16,119 --> 00:22:18,840 Speaker 1: that's a really smart way of doing dessert platters. Yes, 533 00:22:19,160 --> 00:22:21,840 Speaker 1: but in general, in the last few years, I've really 534 00:22:21,880 --> 00:22:24,480 Speaker 1: preferred the Coals range of things. They've got a stuffed 535 00:22:24,520 --> 00:22:27,960 Speaker 1: chicken breast, They've got like several appetizers. I think last 536 00:22:28,040 --> 00:22:30,439 Speaker 1: year we reviewed a goats cheese stick that don't have 537 00:22:30,480 --> 00:22:33,080 Speaker 1: that this year, unfortunately. I like their little biscuits and 538 00:22:33,080 --> 00:22:35,919 Speaker 1: things they do, and I like you. My tails started 539 00:22:35,960 --> 00:22:40,919 Speaker 1: wagging when I recently saw the Christmas macaron selection, and 540 00:22:41,000 --> 00:22:43,119 Speaker 1: I was actually going to buzzle down to Coals and 541 00:22:43,160 --> 00:22:45,240 Speaker 1: grab them just because my kids like them too. They're 542 00:22:45,240 --> 00:22:48,359 Speaker 1: only ten bucks, but you had already done a taste 543 00:22:48,400 --> 00:22:51,200 Speaker 1: test with David and it very kindly brought them onto 544 00:22:51,320 --> 00:22:52,040 Speaker 1: the set today. 545 00:22:52,640 --> 00:22:53,520 Speaker 2: We've got the packet there. 546 00:22:53,560 --> 00:22:57,880 Speaker 1: Let's hold them up the celebrity appearance of the Coals macaron. 547 00:22:57,920 --> 00:23:01,280 Speaker 2: Because these are a very good sweet option, aren't they? 548 00:23:01,280 --> 00:23:02,640 Speaker 2: You want to run us through nutritionally? 549 00:23:02,720 --> 00:23:05,119 Speaker 4: Yeah? Yeah, and they're really nice too that they were 550 00:23:05,359 --> 00:23:07,520 Speaker 4: Christmas colors. They just come out of the freezer, so 551 00:23:07,520 --> 00:23:09,440 Speaker 4: you're supposed to saw them in the freezer. But as 552 00:23:09,440 --> 00:23:11,280 Speaker 4: a as a kind listener, let me know, you're supposed 553 00:23:11,320 --> 00:23:13,280 Speaker 4: to bring them to room temperature before you eat them. 554 00:23:13,400 --> 00:23:15,320 Speaker 3: So when David and I hode into them. 555 00:23:15,200 --> 00:23:17,680 Speaker 4: They're they're a bit chewy, so I did leave them, 556 00:23:17,680 --> 00:23:19,720 Speaker 4: but the venture a little bit, but clearly not long enough, 557 00:23:19,760 --> 00:23:21,360 Speaker 4: so they do belong in the freezer, but when you're 558 00:23:21,359 --> 00:23:23,399 Speaker 4: ready to eat them, bring them to room temperature. 559 00:23:23,720 --> 00:23:26,200 Speaker 3: But they're really cute, you know, they're good little sizes. 560 00:23:26,760 --> 00:23:28,040 Speaker 3: Ten dollars for twelve. 561 00:23:28,480 --> 00:23:29,840 Speaker 2: It's really friendly. 562 00:23:30,080 --> 00:23:31,479 Speaker 4: Yeah, yeah, I was gonna say, we allowed to say 563 00:23:31,480 --> 00:23:33,639 Speaker 4: that's budget friendly, like I appreciate for some people that 564 00:23:33,760 --> 00:23:35,960 Speaker 4: might not be dog friendly, but for a macaron, like 565 00:23:36,000 --> 00:23:38,280 Speaker 4: if you go to a beautiful like petisserie or something, 566 00:23:38,359 --> 00:23:39,160 Speaker 4: you're paying. 567 00:23:39,200 --> 00:23:42,560 Speaker 2: For dollars, not a dollar in the supermarket exactly. 568 00:23:42,960 --> 00:23:45,680 Speaker 4: So this is really, we think, quite affordable. There's three 569 00:23:45,720 --> 00:23:50,040 Speaker 4: great flavors. There's pistachio, gingerbread, and raspberry. I thought gingerbread 570 00:23:50,080 --> 00:23:52,240 Speaker 4: would be my favorite. It is good, but the raspberry 571 00:23:52,280 --> 00:23:54,400 Speaker 4: one was actually my favorite. It really surprised me. It's 572 00:23:54,400 --> 00:23:56,480 Speaker 4: got like a like a layer of raspberry jam and 573 00:23:56,480 --> 00:23:59,119 Speaker 4: they're middle. They're really delicious. So you know, we're not 574 00:23:59,119 --> 00:24:01,240 Speaker 4: we're gonna run thro the idiots like these aren't healthy. 575 00:24:01,280 --> 00:24:04,600 Speaker 4: These are a Christmas treat, but they're delicious. They're very affordable. 576 00:24:05,040 --> 00:24:07,720 Speaker 2: One hundred cow. I think you should run through the calories. 577 00:24:07,800 --> 00:24:11,320 Speaker 4: Yeah yeah, okay, so yeah, they are a smaller size, 578 00:24:11,359 --> 00:24:13,320 Speaker 4: like if I went to a beautiful partisserie they would 579 00:24:13,320 --> 00:24:15,359 Speaker 4: be larger, so I like that they are a smaller size. 580 00:24:15,359 --> 00:24:17,240 Speaker 3: You get four of each flavor, one. 581 00:24:17,240 --> 00:24:20,280 Speaker 4: Hundred and six calories per serving, so for one two 582 00:24:20,320 --> 00:24:23,359 Speaker 4: point four grams of protein, four point two grams of fat, 583 00:24:23,880 --> 00:24:26,879 Speaker 4: less than a gram of that being saturated, fourteen grams 584 00:24:26,920 --> 00:24:29,560 Speaker 4: of carb, thirteen grams of sugar, which is expected in 585 00:24:29,600 --> 00:24:32,119 Speaker 4: a sweet treat, less than a gram of dietary fiber, 586 00:24:32,280 --> 00:24:35,919 Speaker 4: and insignificant amounts of sodium. So really good from like 587 00:24:36,000 --> 00:24:38,919 Speaker 4: a nice, you know, a treat perspective, and they're pretty tasty. 588 00:24:38,960 --> 00:24:41,120 Speaker 4: I think David and I landed on about seven out 589 00:24:41,119 --> 00:24:43,159 Speaker 4: of ten as a rating. I'm a bit of a 590 00:24:43,160 --> 00:24:45,080 Speaker 4: harsh critic, so for something to be nine or ten 591 00:24:45,119 --> 00:24:46,720 Speaker 4: out of ten, you know it's going to really rock 592 00:24:46,760 --> 00:24:47,120 Speaker 4: my world. 593 00:24:47,160 --> 00:24:48,480 Speaker 3: But these are pretty. 594 00:24:48,160 --> 00:24:50,639 Speaker 4: Good in the great scheme of things, and particularly just 595 00:24:50,760 --> 00:24:51,960 Speaker 4: that they're being so budget friendly. 596 00:24:52,000 --> 00:24:52,760 Speaker 3: They're easy to store. 597 00:24:52,800 --> 00:24:54,840 Speaker 4: You can buy them weeks out of Christmas, leave them 598 00:24:54,880 --> 00:24:56,840 Speaker 4: in the freezer, and then on Christmas morning bring them 599 00:24:56,840 --> 00:24:58,240 Speaker 4: out on the bench and they're ready to go for 600 00:24:58,280 --> 00:24:59,480 Speaker 4: a beautiful Christmas lunch. 601 00:25:00,040 --> 00:25:01,200 Speaker 3: Go through the ingredients. 602 00:25:01,560 --> 00:25:03,119 Speaker 1: No, I think that I don't know I need to do, 603 00:25:03,240 --> 00:25:05,439 Speaker 1: but I think that they're just great because they're a 604 00:25:05,440 --> 00:25:09,359 Speaker 1: million times better than short bread, mince pies, fudge. You know, 605 00:25:09,359 --> 00:25:12,200 Speaker 1: I'm about to make Rocky Road. Like all of those, 606 00:25:12,240 --> 00:25:14,400 Speaker 1: I always make piscotti. I always bring you some piscotti. 607 00:25:14,600 --> 00:25:16,679 Speaker 1: It's a lovely thing to make. But in terms of 608 00:25:17,320 --> 00:25:19,800 Speaker 1: labor intensive, because the other thing that was on my mind, 609 00:25:19,960 --> 00:25:23,719 Speaker 1: the Christmas baking costs a lot of money because the tobaio, 610 00:25:23,800 --> 00:25:25,720 Speaker 1: the chocolate that you need for Rocky Road, and the 611 00:25:25,800 --> 00:25:29,320 Speaker 1: nuts for the piscotti. Like, it's not insignificant to be 612 00:25:29,400 --> 00:25:31,720 Speaker 1: baking things and it's a ritual and I enjoy doing it. 613 00:25:31,760 --> 00:25:34,439 Speaker 1: But in terms of ten bucks for twelve, it's an 614 00:25:34,480 --> 00:25:36,920 Speaker 1: amazing dessert. And I remember last year and I haven't 615 00:25:36,920 --> 00:25:40,240 Speaker 1: seen it yet, but last year, early in the piece, 616 00:25:40,480 --> 00:25:44,840 Speaker 1: I brought an Audi ice cream Christmas log and it 617 00:25:44,960 --> 00:25:48,560 Speaker 1: was so amazing. They sold out everywhere, and I haven't 618 00:25:48,560 --> 00:25:50,119 Speaker 1: seen them this year, because if I do see them, 619 00:25:50,119 --> 00:25:52,760 Speaker 1: I'll be stocking up because again, it was an amazing 620 00:25:52,840 --> 00:25:55,680 Speaker 1: Christmas dessert and as an ice cream, a lot healthier 621 00:25:55,720 --> 00:25:59,200 Speaker 1: than say things like heavier pies and puddings and things 622 00:25:59,240 --> 00:26:01,720 Speaker 1: like that. So yeah, I think the supermarkets are doing 623 00:26:01,720 --> 00:26:04,760 Speaker 1: well and there's quite a few options that are portion controlled, 624 00:26:04,800 --> 00:26:07,560 Speaker 1: budget friendly, and certainly they're a great thing to be 625 00:26:07,560 --> 00:26:10,159 Speaker 1: putting out when people are coming over. So yeah, Calls, 626 00:26:10,200 --> 00:26:12,280 Speaker 1: you find them if there's any left. Still, we're getting clothes. 627 00:26:12,320 --> 00:26:14,240 Speaker 3: It has an ice cream Christmas log. I did see it. 628 00:26:14,240 --> 00:26:15,760 Speaker 4: I didn't buy it, so maybe we should review that 629 00:26:15,800 --> 00:26:17,800 Speaker 4: soon as well. But they do have what maybe looking 630 00:26:17,800 --> 00:26:19,960 Speaker 4: for one. I haven't seen what in aldi, but yeah, Calls. 631 00:26:19,680 --> 00:26:20,160 Speaker 3: Did have one. 632 00:26:20,280 --> 00:26:22,480 Speaker 1: Yeah, so there's plenty of good options. So I think 633 00:26:22,480 --> 00:26:25,159 Speaker 1: that that's good all right to wrap us up for 634 00:26:25,240 --> 00:26:27,400 Speaker 1: this final episode of The Nutrition Couch, and we should 635 00:26:27,400 --> 00:26:29,280 Speaker 1: also say a big thank you to our listeners because 636 00:26:29,320 --> 00:26:32,199 Speaker 1: the podcast continues to grow, and we've been running it 637 00:26:32,240 --> 00:26:34,359 Speaker 1: for four years now and I still I was walking 638 00:26:34,400 --> 00:26:36,919 Speaker 1: taco the other day and a lady came up locally 639 00:26:36,960 --> 00:26:39,320 Speaker 1: and said to me, Oh, I know you from the podcast, 640 00:26:39,359 --> 00:26:42,160 Speaker 1: and it's so nice to see that we can positively 641 00:26:42,160 --> 00:26:46,000 Speaker 1: influence people's lives and people who are getting a. 642 00:26:46,000 --> 00:26:48,240 Speaker 2: Lot out of the podcast. It's really satisfying work. 643 00:26:48,320 --> 00:26:50,240 Speaker 1: So I think we really want to say an extended, 644 00:26:50,320 --> 00:26:52,880 Speaker 1: really big thank you to our listeners, and we will 645 00:26:52,880 --> 00:26:55,040 Speaker 1: of course be back in twenty twenty six for another 646 00:26:55,080 --> 00:26:58,520 Speaker 1: amazing year. But to wrap us up, Leanne, when should 647 00:26:58,560 --> 00:27:01,800 Speaker 1: people get back on track after the Christmas period? 648 00:27:02,000 --> 00:27:02,760 Speaker 2: What do you reckon? 649 00:27:03,400 --> 00:27:05,720 Speaker 4: This is a great question, when what is the right 650 00:27:05,760 --> 00:27:06,800 Speaker 4: time to get back on track? 651 00:27:07,160 --> 00:27:09,360 Speaker 3: You're not My answer is the next. 652 00:27:09,400 --> 00:27:14,600 Speaker 4: Very next meal, not January the first, not Monday, not 653 00:27:14,800 --> 00:27:17,879 Speaker 4: the next day, literally the very next meal, because it 654 00:27:17,880 --> 00:27:20,560 Speaker 4: plays into that all nothing mindset when we're on the diet, 655 00:27:20,560 --> 00:27:22,600 Speaker 4: we're off the diet, we're being good, we're being bad. 656 00:27:22,840 --> 00:27:25,280 Speaker 4: And I genuinely think that you're going to really heal 657 00:27:25,320 --> 00:27:28,119 Speaker 4: your own relationship with food if you focus on every 658 00:27:28,160 --> 00:27:30,680 Speaker 4: meal being an opportunity to eat. That's what I teach 659 00:27:30,720 --> 00:27:33,800 Speaker 4: my clients. Every meal is a new opportunity. It doesn't 660 00:27:33,800 --> 00:27:36,280 Speaker 4: matter what happened at the meal before the day before, 661 00:27:36,400 --> 00:27:38,000 Speaker 4: what was happened the rest of that week. 662 00:27:38,320 --> 00:27:40,280 Speaker 3: Every single meal is a new opportunity. 663 00:27:40,320 --> 00:27:42,119 Speaker 4: So we did cover some of these tips and tricks 664 00:27:42,160 --> 00:27:45,600 Speaker 4: in a bonus episode episode three hundred and twenty three, 665 00:27:45,680 --> 00:27:49,040 Speaker 4: where we really talked about just tips and tricks around Christmas. 666 00:27:49,080 --> 00:27:51,679 Speaker 4: If you miss that one, it's the episode directly before. 667 00:27:51,720 --> 00:27:53,080 Speaker 4: This is a special bonus one we. 668 00:27:53,000 --> 00:27:53,600 Speaker 3: Did for Christmas. 669 00:27:53,640 --> 00:27:55,600 Speaker 4: There's a whole lot of great content in there, but 670 00:27:55,760 --> 00:27:58,320 Speaker 4: short and sweet. My answer, get back on track the 671 00:27:58,520 --> 00:27:59,359 Speaker 4: very next meal. 672 00:27:59,840 --> 00:28:02,480 Speaker 1: I think it's really dangerous waiting till New Year. And 673 00:28:02,520 --> 00:28:05,560 Speaker 1: the reason I think that is that you write off 674 00:28:05,680 --> 00:28:08,000 Speaker 1: over a week, and that's sort of often people are 675 00:28:08,040 --> 00:28:11,800 Speaker 1: using it as an extreme opportunity to overeat, and I 676 00:28:11,840 --> 00:28:13,840 Speaker 1: think then it gets to generary one or two, you're 677 00:28:13,840 --> 00:28:16,040 Speaker 1: still partying. Then you think, I'll wait till the following week, 678 00:28:16,080 --> 00:28:17,840 Speaker 1: and you've lost two or three weeks of time and 679 00:28:17,840 --> 00:28:20,000 Speaker 1: often a couple of kilos. And the research on Christmas 680 00:28:20,040 --> 00:28:23,280 Speaker 1: weight gain shows that on average, adults gain about half 681 00:28:23,280 --> 00:28:26,040 Speaker 1: a kilo, but they never lose it. So if you 682 00:28:26,040 --> 00:28:28,480 Speaker 1: don't get back on track straight away and isolate those days, 683 00:28:28,520 --> 00:28:30,240 Speaker 1: you're right off two or three weeks of time, and 684 00:28:30,280 --> 00:28:33,040 Speaker 1: it's too long. Whether you're camping, whether you're holidaying, you 685 00:28:33,080 --> 00:28:35,320 Speaker 1: know you want to be up exercising and back on track. 686 00:28:35,359 --> 00:28:37,280 Speaker 1: And the best advice I can give you is get 687 00:28:37,320 --> 00:28:39,840 Speaker 1: rid of the Christmas food out of your house. Chances 688 00:28:39,880 --> 00:28:42,400 Speaker 1: are you've been eating a lot since the beginning of December, 689 00:28:42,760 --> 00:28:46,480 Speaker 1: particularly if you're in positions healthcare teachers, they get loads 690 00:28:46,480 --> 00:28:49,280 Speaker 1: and loads of chocolates and if they're around the house, 691 00:28:49,320 --> 00:28:51,680 Speaker 1: the extra puttings, the cakes, you keep eating it for 692 00:28:51,760 --> 00:28:54,400 Speaker 1: weeks at a time. You've had Christmas enough, so I 693 00:28:54,400 --> 00:28:56,040 Speaker 1: think you've got to get rid of it, give it away, 694 00:28:56,160 --> 00:28:57,920 Speaker 1: send it home, send it home with your boom of 695 00:28:58,000 --> 00:29:00,800 Speaker 1: family who love to keep leftovers, and you know, get 696 00:29:00,880 --> 00:29:03,200 Speaker 1: rid of it because otherwise you'll keep giving yourself permission 697 00:29:03,240 --> 00:29:05,000 Speaker 1: to overeat and then you'll be upset that you've gained 698 00:29:05,040 --> 00:29:07,200 Speaker 1: two or three kilo's in that short period of time. 699 00:29:07,640 --> 00:29:09,200 Speaker 1: So yeah, you know, and by all means, if you've 700 00:29:09,200 --> 00:29:11,040 Speaker 1: got a special lunch on New Year's Eve or New 701 00:29:11,080 --> 00:29:14,520 Speaker 1: Year's Day, sure indulge and enjoy, but I think try 702 00:29:14,800 --> 00:29:16,720 Speaker 1: and get that really tempting stuff out of the house 703 00:29:16,840 --> 00:29:20,160 Speaker 1: very quickly and get back on track asap, because yeah, 704 00:29:20,160 --> 00:29:22,320 Speaker 1: in my experience, waiting till January and every year I 705 00:29:22,360 --> 00:29:25,360 Speaker 1: release a research which is available on my website, and 706 00:29:25,600 --> 00:29:27,640 Speaker 1: I have to be honestly, and the biggest selling days 707 00:29:27,640 --> 00:29:30,080 Speaker 1: are twenty six. You know, really, I think that idea 708 00:29:30,120 --> 00:29:32,200 Speaker 1: of New Year's resolutions is a bit long gone now 709 00:29:32,640 --> 00:29:35,120 Speaker 1: and people want to get back on track quite quickly. 710 00:29:35,280 --> 00:29:38,000 Speaker 1: So yeah, I think straight away I'm with you if 711 00:29:38,000 --> 00:29:40,440 Speaker 1: you've got two days of celebrations that it's the twenty seventh, 712 00:29:40,440 --> 00:29:42,560 Speaker 1: but you don't want to lose that entire period and 713 00:29:42,560 --> 00:29:45,280 Speaker 1: write it off, all right. Have you got any final 714 00:29:45,360 --> 00:29:48,600 Speaker 1: Christmas messages for the for the fans, Land, No, just 715 00:29:48,960 --> 00:29:52,600 Speaker 1: wonderful Christmas, Thanks Fork for Christmas. Thanks with wonderful safe Christmas. 716 00:29:52,800 --> 00:29:55,720 Speaker 1: Thank you for your support, and we will be back 717 00:29:55,920 --> 00:29:57,920 Speaker 1: catch you next year. Yeah, we'll catch you next year, 718 00:29:57,960 --> 00:30:00,200 Speaker 1: and we will be returning. What's our date Land, the 719 00:30:00,280 --> 00:30:05,000 Speaker 1: seventh of Wednesday, the seventh of January, the first Wednesday, 720 00:30:05,000 --> 00:30:07,280 Speaker 1: because I think the one before is the news evil 721 00:30:07,320 --> 00:30:10,440 Speaker 1: News Day, So we'll be about the seventh of January 722 00:30:10,480 --> 00:30:12,719 Speaker 1: for our kickstart. And we wish you all a very 723 00:30:12,800 --> 00:30:18,600 Speaker 1: very merry Christmas, think of us constantly, and we'll see 724 00:30:18,600 --> 00:30:19,360 Speaker 1: you next year. 725 00:30:19,560 --> 00:30:21,120 Speaker 3: Happy Christmas.