WEBVTT - Conquering Weekend Eating, Boosting Brain Health, and Muesli Secrets 0:00:00.680 --> 0:00:02.960 When it comes to your food. What are your weekends like? 0:00:03.160 --> 0:00:05.160 Do you find it tricky to keep things on track 0:00:05.240 --> 0:00:09.399 with eating out, parties, kids, sports, or maybe unexpected social 0:00:09.400 --> 0:00:11.720 events often derailing your fat loss goals. 0:00:12.280 --> 0:00:13.600 On today's episode. 0:00:13.280 --> 0:00:16.560 Of The Nutrition Couch, we chat all things weekend eating 0:00:16.720 --> 0:00:20.120 and how you can enjoy your weekends without totally going overboard. 0:00:20.680 --> 0:00:21.799 Hi, I'm Leanne. 0:00:21.520 --> 0:00:24.920 Ward and I'm Cissy Burrow, and together. 0:00:24.720 --> 0:00:27.440 We bring you The Nutrition Couch, the weekly podcast that 0:00:27.520 --> 0:00:29.600 keeps you up to date on everything that you need 0:00:29.640 --> 0:00:31.360 to know in the world of nutrition. 0:00:31.520 --> 0:00:32.640 As well as weekend eating. 0:00:32.680 --> 0:00:35.320 We have some new research that links diet to cognitive 0:00:35.360 --> 0:00:38.360 function as we get older. We found another tasty protein 0:00:38.400 --> 0:00:41.240 snack in the supermarkets, and our listener question is all 0:00:41.280 --> 0:00:44.240 about musley. But to kick us off this week, Susie, 0:00:44.240 --> 0:00:46.760 we are talking about weekend eating and how to stay 0:00:46.760 --> 0:00:50.080 on track because absolutely, I think that most people, probably 0:00:50.120 --> 0:00:53.760 you'll not included, find the weekdays far easier to manage 0:00:53.800 --> 0:00:56.360 than the weekends. And I think my first tip has 0:00:56.400 --> 0:00:59.279 to be around planning, because I think our weekdays are 0:00:59.400 --> 0:01:01.920 very structure, particularly for you know, I assume most of 0:01:02.000 --> 0:01:04.120 us we work, we've got kids and there's a lot 0:01:04.120 --> 0:01:07.800 of routine packed into those weekdays. The kids go to daycare, 0:01:07.880 --> 0:01:09.800 they go to school. Us adult, you know, we go 0:01:09.880 --> 0:01:12.000 to work. We have certain hours that we start work, 0:01:12.040 --> 0:01:14.000 we finish work. A lot of us have a dedicated 0:01:14.080 --> 0:01:17.000 lunch break within their work times as well. So it's 0:01:17.160 --> 0:01:19.759 very routine focused during the week. And then what tends 0:01:19.760 --> 0:01:22.039 to happen on the weekend. For my clients that are 0:01:22.080 --> 0:01:23.720 lucky enough to have a sleep and if they don't 0:01:23.720 --> 0:01:25.880 have kids, they might sleep in, they might have a 0:01:25.920 --> 0:01:27.720 slow start in the morning, they might get up and 0:01:27.760 --> 0:01:29.959 do a bit of a gym session. Before they know it, 0:01:29.959 --> 0:01:31.600 they're like, oh, it's ten eleven o'clock. 0:01:31.640 --> 0:01:33.760 Do I have breakfast? Do I have lunch? Like? Should 0:01:33.760 --> 0:01:35.320 I've already eaten? What am I doing? 0:01:35.640 --> 0:01:38.960 So because we lack that routine and structure on the weekend, 0:01:39.160 --> 0:01:42.479 I do feel like for most people that's our biggest downfall. 0:01:42.840 --> 0:01:45.480 So with the weekend, we absolutely need to have a 0:01:45.560 --> 0:01:47.640 plan when it comes to our meals, when it comes 0:01:47.640 --> 0:01:50.200 to eating, but in particular when it comes to our 0:01:50.240 --> 0:01:53.160 social eating because so often zoos say to my clients, 0:01:53.360 --> 0:01:54.880 or you're going to go out for lunch, great, can 0:01:54.920 --> 0:01:57.520 you send me through a menu. So yeah, yeah, But 0:01:57.600 --> 0:01:59.440 then it gets to like Saturday lunch and I'm like, hey, 0:01:59.480 --> 0:02:01.280 where's the man. They're like, oh, sorry, we don't know 0:02:01.320 --> 0:02:04.080 where we're going yet. And then push comes to shop 0:02:04.080 --> 0:02:06.080 and they end up at some place and they're like, oh, sorry, 0:02:06.080 --> 0:02:07.760 I had to get the burger and fries because that's 0:02:07.800 --> 0:02:10.760 the only thing that was available. And that is honestly 0:02:10.840 --> 0:02:13.960 just due to poor planning, because they could have suggested somewhere, 0:02:14.000 --> 0:02:15.760 they could have booked somewhere, we could have looked up 0:02:15.800 --> 0:02:18.239 a menu in advance. If you want the burger and fries, 0:02:18.360 --> 0:02:20.600 absolutely go for it if that's what you want. But 0:02:20.639 --> 0:02:22.960 if that wasn't in line with your goals, and that's 0:02:23.000 --> 0:02:25.200 going to be the thing, because typically a burger and 0:02:25.240 --> 0:02:27.880 fries is well over a thousand calories at most places, 0:02:28.080 --> 0:02:29.640 If that's going to be the thing that kind of 0:02:29.680 --> 0:02:32.160 prevents you from losing body fat after you work so 0:02:32.400 --> 0:02:35.120 hard with the deficit or wig, you know, most people 0:02:35.160 --> 0:02:37.760 would be quite annoyed with themselves for doing something like that. 0:02:37.919 --> 0:02:40.720 So I think that planning and that routine and structure 0:02:41.080 --> 0:02:43.520 really is so critical on the weekends, and it's the 0:02:43.560 --> 0:02:45.880 biggest thing that I see as a big downfall when 0:02:45.919 --> 0:02:48.160 people tend to go a bit off track on the weekend. 0:02:48.560 --> 0:02:51.320 The other thing I wanted to mention is getting in 0:02:51.320 --> 0:02:53.520 our vegetables and salad, because again, a lot of us 0:02:53.600 --> 0:02:55.280 have a bit of a plan for the week. Most 0:02:55.320 --> 0:02:59.280 of our dinners are pretty good. There's lots of veggie there, lunches, particularly, 0:02:59.320 --> 0:03:01.480 a lot of my clients meal prep luck I do myself, 0:03:01.520 --> 0:03:03.639 and we've got some great plan things, or we've pre 0:03:03.760 --> 0:03:07.359 made some things, some beautiful salads, some pastas packed with veggies. 0:03:07.480 --> 0:03:10.000 We're getting those veggies in. But again, with the weekend, 0:03:10.000 --> 0:03:12.920 we're kind of sporadically eating. We snack a bit more 0:03:12.960 --> 0:03:14.960 than we need to, We skip a few meals, and 0:03:14.960 --> 0:03:17.800 then Saturday and Sunday goes bye. Sometimes I said in 0:03:17.840 --> 0:03:19.640 my clients, like when was the last time we had 0:03:19.639 --> 0:03:22.680 a really veggie focused meal, Because there might have slept 0:03:22.720 --> 0:03:25.040 in and skipped brecky on a Saturday and then gone 0:03:25.040 --> 0:03:27.200 out for a bigger brunch and it was like eggs bacon, 0:03:27.240 --> 0:03:29.280 halloomi on toast. There might have been a couple of 0:03:29.320 --> 0:03:31.520 cherry tomatoes, but let's be honest, two or three cherry 0:03:31.560 --> 0:03:33.800 tomatoes isn't really going to make that much of a 0:03:33.880 --> 0:03:36.120 dent in your veggie intake when you're supposed to be 0:03:36.160 --> 0:03:39.000 aiming for five serves a day, and then dinner rolls around, 0:03:39.040 --> 0:03:41.640 you might have burger fries, couple of glasses of wine, 0:03:41.640 --> 0:03:44.160 maybe get some Gewelashey for dessert, and pretty much an 0:03:44.320 --> 0:03:47.080 entire days gone by where you haven't really had any veggies. 0:03:47.240 --> 0:03:48.720 And then a lot of us will just rinse and 0:03:48.760 --> 0:03:51.320 repeat that on a Sunday as well. Some friends might 0:03:51.360 --> 0:03:53.720 come over, we'll make some morning tea snacks for the kids, 0:03:53.720 --> 0:03:55.960 the cheese board and the wine comes out around three 0:03:56.040 --> 0:03:58.720 or four o'clock, and again, nearly a whole day goes 0:03:58.760 --> 0:04:00.920 by and we haven't really got that veggie bulk in. 0:04:01.280 --> 0:04:03.720 So they're probably my biggest two tips for a weekend 0:04:03.800 --> 0:04:07.040 eating is the planning, keeping some form of structure, and 0:04:07.160 --> 0:04:10.880 really actively find some extra vegetable serves on the weekend. 0:04:11.880 --> 0:04:14.200 True, I think we have covered it before, but it 0:04:14.320 --> 0:04:17.560 just comes up all the time, and I find it's 0:04:17.640 --> 0:04:19.760 all of us. We have the best of intentions, but 0:04:20.080 --> 0:04:22.000 just it's all over the place. And I think cognitively 0:04:22.040 --> 0:04:25.240 what happens, Lanne is that if we're committed to healthy eating, 0:04:25.360 --> 0:04:28.880 or we're following a specific program to support weight loss, 0:04:29.040 --> 0:04:32.240 or whatever the goal is. We're really good, particularly as 0:04:32.240 --> 0:04:34.920 busy women, at getting Monday to Friday sorted, or even 0:04:34.960 --> 0:04:39.000 Sunday to Thursday. And I think we're so exhausted physically 0:04:39.080 --> 0:04:42.039 mentally by the time it gets to Friday, it's just 0:04:42.080 --> 0:04:44.520 like we've run out of energy. And so I think 0:04:44.520 --> 0:04:47.279 the first thing I would suggest is mapping out the 0:04:47.279 --> 0:04:50.360 weekend well before the weekend, because I know, once it 0:04:50.400 --> 0:04:53.120 gets to Friday night, all bets are off, I am tired, 0:04:53.200 --> 0:04:55.400 I don't want to think about it. Saturday is a 0:04:55.400 --> 0:04:57.520 whirlwind of kids, sport and parties, and the time it 0:04:57.520 --> 0:04:59.880 gets to Sunday, you know, if you don't have anything, 0:05:00.160 --> 0:05:01.840 you don't want to do anything anyway, and then you think, 0:05:01.839 --> 0:05:03.880 oh god, I should meal prep and I should meal plan, 0:05:03.920 --> 0:05:06.640 and there's just all this guilt that comes. So what 0:05:06.760 --> 0:05:10.359 I suggest doing is really mapping out earlier in the 0:05:10.400 --> 0:05:13.200 week what the weekend is going to look like, because 0:05:13.240 --> 0:05:16.760 I think the key strategy, particularly if you're trying to 0:05:16.839 --> 0:05:20.320 keep your weight control, because let's be honest, three days 0:05:20.360 --> 0:05:24.800 of intense over eating Friday night, Saturday Sunday will cause 0:05:24.839 --> 0:05:27.480 weight gain over time. We just can't eat whatever we like. 0:05:27.680 --> 0:05:29.320 It's more likely we can have a meal or two 0:05:29.400 --> 0:05:31.640 that's heavier, but we don't get to have the bacon 0:05:31.680 --> 0:05:34.080 and negro on Saturday morning, and then we don't get 0:05:34.120 --> 0:05:35.960 to have the lunch out or pick up something on 0:05:36.000 --> 0:05:38.800 the go, the snacks all afternoon, the bottom or two 0:05:38.800 --> 0:05:41.200 of wine, the take like, no one can really eat 0:05:41.240 --> 0:05:43.520 like that unless you're twenty with a great metabolism. So 0:05:43.960 --> 0:05:45.640 it does have to be a concerted effort to really 0:05:45.680 --> 0:05:47.760 map out and think when am I going to indulge 0:05:48.040 --> 0:05:50.840 and not waste calories. So I spend a lot of 0:05:50.880 --> 0:05:54.200 time with my clients talking about whether it's worth it, 0:05:54.279 --> 0:05:56.240 because no one's saying you can't have the wine or 0:05:56.240 --> 0:05:57.720 you can't have the cheese plate. But you can't have 0:05:57.760 --> 0:06:00.039 it all, So where do you want to spend it? 0:06:00.080 --> 0:06:02.360 And often I see clients wasting calories on things like 0:06:02.400 --> 0:06:05.280 the bunning sausage sizzle or the crappy bacon and negroll 0:06:05.320 --> 0:06:07.120 at the kid's sport because it got to ten o'clock 0:06:07.160 --> 0:06:08.840 and you were starving because you rushed out the door 0:06:08.920 --> 0:06:11.600 so early. So it's really about knowing where you want 0:06:11.640 --> 0:06:13.120 to spend them and thinking, right, well, I know I'm 0:06:13.120 --> 0:06:15.600 going for dinner Saturday night, or i know I've got 0:06:15.600 --> 0:06:18.640 a special celebration on Sunday. So they're my important things 0:06:18.680 --> 0:06:20.120 where I do want to sort of let go and 0:06:20.160 --> 0:06:22.719 not worry too much and enjoy what's on offer. But 0:06:22.800 --> 0:06:24.880 that means Friday night still has to be on track. 0:06:24.960 --> 0:06:27.200 That means that you know, if you do overdo things 0:06:27.240 --> 0:06:29.440 on Saturday night, don't get up Sunday morning at seven 0:06:29.480 --> 0:06:32.240 o'clock and eat breakfast. Wait until you're genuinely hungry again, 0:06:32.240 --> 0:06:34.919 and practice what I call the art of compensation. So 0:06:35.000 --> 0:06:36.680 the first step, as I said, is mapping it out 0:06:36.720 --> 0:06:39.120 slightly earlier, even Thursday, when you've got a bit of energy. 0:06:39.120 --> 0:06:41.839 If friday's your day off, do it Friday morning early, 0:06:41.960 --> 0:06:44.040 because otherwise you're in the whirlwind and you'll never get 0:06:44.080 --> 0:06:46.159 on top of it. So map it out really isolate 0:06:46.200 --> 0:06:48.640 the special occasions, which will lend itself to saying, well, 0:06:48.680 --> 0:06:50.240 I'm going to sport, I need to take a rap 0:06:50.279 --> 0:06:52.480 with me, or I'm going out to dinner, I'm having 0:06:52.560 --> 0:06:54.640 takeaway with the kids Friday night. I won't need much 0:06:54.720 --> 0:06:57.040 until mid morning Saturday. So you've got a rough idea 0:06:57.040 --> 0:07:00.560 in your mind and then practice that art of comps. 0:07:00.600 --> 0:07:02.520 So if you have overdone things, if you have had 0:07:02.560 --> 0:07:05.000 a massive meal, you found yourself at your friend's house 0:07:05.040 --> 0:07:07.159 and it was a heavier meal that you didn't plan for. 0:07:07.360 --> 0:07:08.599 Or as I said to your client of mine the 0:07:08.600 --> 0:07:10.320 other week, she was going for drinks after work on 0:07:10.360 --> 0:07:12.560 a Friday, and she was a teacher, and she said, 0:07:12.560 --> 0:07:14.360 I'm going to have just two glasses. And I said, 0:07:14.360 --> 0:07:16.440 you know what, why don't you see how you go? 0:07:16.800 --> 0:07:19.480 Because that's a special weekend, that's a special event for you. 0:07:19.920 --> 0:07:21.920 It's the end of the school term. You're going to 0:07:22.000 --> 0:07:24.400 have a celebration with your friends. No one's saying you 0:07:24.480 --> 0:07:28.320 have to have two glasses. That's cognitive restriction. I'm saying that, 0:07:28.520 --> 0:07:30.320 see what the event's like. And if it's a really 0:07:30.360 --> 0:07:32.160 great event and you do end up having more drinks 0:07:32.240 --> 0:07:34.400 or more indulgent eating, that's okay. You know you want 0:07:34.440 --> 0:07:36.920 to enjoy those special times. But that then means on 0:07:36.960 --> 0:07:40.040 Saturday morning, compensate, get up and do a walk once 0:07:40.080 --> 0:07:42.080 you're feeling a bit better, make sure you have a 0:07:42.120 --> 0:07:44.320 light breakfast or you may not need breakfast, and then 0:07:44.400 --> 0:07:47.680 have a salad for lunch on Saturday. Compensate for that excess, 0:07:48.000 --> 0:07:51.240 but use it wisely. Now, I think that the area 0:07:51.480 --> 0:07:53.160 that we fall down in is when we don't have 0:07:53.200 --> 0:07:56.160 the healthy things on hand. So school sport's a classic example. 0:07:56.600 --> 0:07:58.360 You rock up there and you think, oh, there might 0:07:58.360 --> 0:08:00.520 be a canteen, like come on, but of course it's 0:08:00.560 --> 0:08:02.240 going to be fried food. It's going to be a sausage, 0:08:02.240 --> 0:08:04.560 it's going to be a barbecue. So take something before 0:08:04.560 --> 0:08:06.000 you go, and you might grab a tea or you 0:08:06.080 --> 0:08:07.680 might grab a coffee, but at least you've got your 0:08:07.680 --> 0:08:10.240 baseline so you don't end up starving and in the 0:08:10.280 --> 0:08:13.040 Macs drive through at eleven o'clock. You know, it's that preemptive. 0:08:13.320 --> 0:08:15.080 Or I'll give you an example that even happened to me. 0:08:15.600 --> 0:08:19.400 Friday night. We're at touch football and I thought, okay, 0:08:19.480 --> 0:08:21.440 I've got some salad at home for when we get home, 0:08:21.480 --> 0:08:24.200 some chicken pieces for the kids. And then because my 0:08:24.280 --> 0:08:26.840 house is close to touch football, families were like, oh, 0:08:26.880 --> 0:08:28.440 we'll come back to yours. And I was like, oh 0:08:28.440 --> 0:08:31.400 my god, I don't even hardly have any food. But 0:08:31.440 --> 0:08:33.600 I did have salad bags and I did have some 0:08:33.640 --> 0:08:36.360 frozen pizza. So even though we ate pizza, which wasn't 0:08:36.360 --> 0:08:38.600 what I was planning. At least I had salad to 0:08:38.600 --> 0:08:40.520 put out with it. So it's just having a few 0:08:40.559 --> 0:08:43.320 of those healthier backups, which might be dumplings in the freezer, 0:08:43.679 --> 0:08:45.440 it might be some salad bags. So if you do 0:08:45.559 --> 0:08:48.600 end up with people over entertaining or like you describe, 0:08:48.640 --> 0:08:51.120 cut up veggies or healthier dips, which will do a 0:08:51.160 --> 0:08:53.360 segment on coming up because it is coming into summer 0:08:53.360 --> 0:08:56.200 party season. So if you do end up in that situation, 0:08:56.280 --> 0:08:58.400 you've got stuff with you, Or if you're going to 0:08:58.480 --> 0:09:01.520 someone's house, take something healthy because you don't know what 0:09:01.559 --> 0:09:03.680 they're going to serve. They may just buy all the pizzas. 0:09:04.000 --> 0:09:05.960 They may be Domino, so they're not the best pizza, 0:09:05.960 --> 0:09:08.640 and there's no salad. Take a salad. Worst case you 0:09:08.679 --> 0:09:10.160 throw it out or you don't take it out, there's 0:09:10.160 --> 0:09:12.360 nothing lost. So there is a little bit of that 0:09:12.400 --> 0:09:15.880 preemptive work. But I think most importantly, if things do 0:09:16.000 --> 0:09:18.000 go off track and you end up having things you 0:09:18.040 --> 0:09:20.040 shouldn't or you don't want to, or you know you're 0:09:20.040 --> 0:09:22.880 not ideal, don't stress. Just get back on track the 0:09:22.960 --> 0:09:25.920 next meal, the next day, and where you can compensate. 0:09:26.160 --> 0:09:28.720 What I see constantly is people who have a lot 0:09:28.760 --> 0:09:30.920 of extras on the weekends, but there's no lightness to 0:09:30.960 --> 0:09:33.240 match it. They just keep eating the heavy stuff. If 0:09:33.280 --> 0:09:35.400 you had a big weekend, have a soup Sunday night 0:09:35.720 --> 0:09:38.880 fast through till Monday morning. That art of compensation as 0:09:38.880 --> 0:09:41.840 a strategy to help you balance your eating will serve 0:09:41.880 --> 0:09:44.080 you well for your life. And it means you can 0:09:44.120 --> 0:09:47.240 still indulge. We all overdo things at times, but it 0:09:47.280 --> 0:09:51.880 means that you're learning also to eat lightly, to buffer absolutely. 0:09:51.960 --> 0:09:53.560 And I just love I'll add a quick little case 0:09:53.600 --> 0:09:55.760 example that I had from one of my clients as well. 0:09:55.960 --> 0:09:57.840 She's doing so well and they have a lot of 0:09:57.960 --> 0:09:59.320 she's a teacher and they have a lot of, like 0:09:59.400 --> 0:10:01.439 you know, work morning teas, and particularly in the last 0:10:01.480 --> 0:10:03.800 few weeks with school holidays coming up, there are a 0:10:03.840 --> 0:10:05.840 lot more mourning teas. And she said, oh, I think 0:10:06.080 --> 0:10:07.959 i'll make I can't remember what she was going to make, 0:10:07.960 --> 0:10:10.040 but it was some sort of sweet maybe caramel slice 0:10:10.080 --> 0:10:11.520 or something. She's like, I don't really like that, so 0:10:11.559 --> 0:10:13.600 I won't be tempted. And I said, why don't you 0:10:13.679 --> 0:10:16.160 do like a veggie platter with some dips and some fruit, 0:10:16.480 --> 0:10:18.800 and it was like she'd never thought of that, and 0:10:18.840 --> 0:10:20.959 she was like, what everybody always bakes? 0:10:21.000 --> 0:10:21.800 And I said, well, do you. 0:10:22.080 --> 0:10:23.680 Think that you'd eat some Do you think that someone 0:10:23.720 --> 0:10:25.199 else would eat some veggies? So she's like, yeah, I 0:10:25.200 --> 0:10:27.360 think so why did I not ever think of that? 0:10:27.480 --> 0:10:29.839 And the funniest thing was she took all of these beautiful, 0:10:30.120 --> 0:10:32.440 colorful veggie sticks, she took some fresh berries, and she 0:10:32.440 --> 0:10:34.360 took some beautiful I think like a beech root, homus 0:10:34.440 --> 0:10:37.040 or something. She took it in and everybody demolished it. 0:10:37.120 --> 0:10:39.200 Of course, everybody ate it. And she's like, I just 0:10:39.320 --> 0:10:41.880 never thought not to bake like everybody always. We have 0:10:41.960 --> 0:10:44.840 morning tea nearly every week. Everybody bakes, and I either 0:10:44.880 --> 0:10:46.480 have to use all of my willpower to say no 0:10:46.640 --> 0:10:48.320 because I'm trying to be really good and you know, 0:10:48.360 --> 0:10:50.520 stick to my weight loss goals, or I'll make something 0:10:50.559 --> 0:10:52.320 which I don't like, so I'm not tempted. But I 0:10:52.400 --> 0:10:55.520 never thought that I could actually pastake and enjoy and 0:10:55.600 --> 0:10:57.840 have a little something but still actually stay on track 0:10:57.840 --> 0:11:00.320 with my goals as well. So, like you said, choose, 0:11:00.480 --> 0:11:03.120 we want to spend that budget and don't be afraid 0:11:03.160 --> 0:11:05.880 to take healthy options with you. Like I will often 0:11:06.080 --> 0:11:09.040 regularly take salad to a friend's house or a barbecue 0:11:09.120 --> 0:11:11.040 or a dinner if I don't know what's on offer. 0:11:11.559 --> 0:11:13.840 And I've never once gone to a friend's house taken 0:11:13.840 --> 0:11:16.199 a beautiful salad and they've said, oh, that's weird or oh, 0:11:16.280 --> 0:11:18.560 nobody's got to eat that. And guess what, every time 0:11:18.600 --> 0:11:20.160 you take it, everybody eats it. 0:11:21.160 --> 0:11:23.600 Everyone does eat it. When everyone with my friends and like, 0:11:23.800 --> 0:11:26.120 we make the salads flavors them. You know, they might 0:11:26.120 --> 0:11:28.920 have some feta through them, or but they all get eaten. 0:11:28.960 --> 0:11:31.079 I think to myself, like if I we could have 0:11:31.120 --> 0:11:34.280 easily had meat and potatoes at a barbecue, but bringing a 0:11:34.280 --> 0:11:36.559 couple of big salads, everyone ate it. So I agree 0:11:36.600 --> 0:11:38.959 hundred percent. And you know, another great thing to take 0:11:39.520 --> 0:11:42.800 are mini sandwiches or wraps. Everyone loves those. They're delicious. 0:11:42.840 --> 0:11:45.200 If you get the mini whole grain wraps or mountain 0:11:45.240 --> 0:11:48.840 bread and do them with a bit of light cream, cheese, smoke, salmon, cucumber, 0:11:48.960 --> 0:11:52.280 roll them, they come out so beautifully. Or even mini 0:11:52.320 --> 0:11:54.959 sandwiches with somesh bit of red salmon with a bit 0:11:54.960 --> 0:11:58.440 of light filly or you can do the egg curried 0:11:58.520 --> 0:12:01.559 kind of egg and cut them cut them into fingers. 0:12:01.840 --> 0:12:05.080 Everyone loves that, and it's healthier, it's relatively cost effective, 0:12:05.480 --> 0:12:07.600 and it means you're having something that's also filling, because 0:12:07.600 --> 0:12:09.160 of course, the issue with a lot of those kind 0:12:09.160 --> 0:12:10.600 of snacks is that you can have twenty of them, 0:12:10.679 --> 0:12:13.800 especially pastry, and it doesn't even touch the sides. So 0:12:13.920 --> 0:12:16.120 ye don't forget your mini sandwiches and mini wraps and 0:12:16.160 --> 0:12:18.240 cut up vegetigree, especially with some of the dips we've 0:12:18.240 --> 0:12:21.160 spoken about, which can be quite light. But moving on 0:12:21.240 --> 0:12:23.880 from healthier weekends, there was a really big research study 0:12:23.880 --> 0:12:26.840 that got a lot of media attention last week about 0:12:26.880 --> 0:12:30.360 cognitive decline. And I know for anyone who's seen or 0:12:30.360 --> 0:12:32.640 has a family member who suffered the effects of dementia 0:12:32.679 --> 0:12:35.360 or Alzheimer's, you'll know how distressing it is. It can 0:12:35.400 --> 0:12:39.040 impact people quite young. Certainly there's a genetic predisposition, but 0:12:39.120 --> 0:12:42.160 also heavily lifestyle influenced, and I think all of us 0:12:42.160 --> 0:12:44.319 would agree ly, and if we live these long lives 0:12:44.360 --> 0:12:47.720 that we're proposed to, we want our marbles intact, and 0:12:47.840 --> 0:12:50.480 certainly as we move into our sixties and beyond, it's 0:12:50.520 --> 0:12:52.800 something to be considering. So this was some big data 0:12:52.840 --> 0:12:56.160 coming out of the US published in a big scientific 0:12:56.280 --> 0:13:00.240 journal Neurology, and it tracked over fourteen thousand people over 0:13:00.360 --> 0:13:02.760 ten year period and the average age was sixty four, 0:13:02.800 --> 0:13:05.360 So it was really looking at older individuals and the 0:13:05.400 --> 0:13:09.680 effect of diet on cognitive performance and in specifically thinking 0:13:09.760 --> 0:13:12.880 speed and recall a memory. So some very clear markers 0:13:12.920 --> 0:13:15.560 and they says lots of different things cholesterol and health, 0:13:15.600 --> 0:13:19.200 but this is specifically in regards to neurological aging, and 0:13:19.240 --> 0:13:22.240 they were looking at weather. The Mind diet which is 0:13:22.240 --> 0:13:25.360 a diet pattern that came out several years ago. It's 0:13:25.360 --> 0:13:27.720 a mix of basically the DASH diet, which is a 0:13:27.760 --> 0:13:30.480 diet developed to lower blood pressure, and Mediterranean and this 0:13:30.559 --> 0:13:35.559 is it's called dietary approaches to stop hypertension intervention for 0:13:35.679 --> 0:13:39.000 neurodegenerative delay. So it's complicated and hence they call it 0:13:39.000 --> 0:13:41.719 the Mind diet. And I'll go through the specifics of 0:13:41.760 --> 0:13:44.000 it in a minute because it's actually quite interesting. I 0:13:44.000 --> 0:13:46.439 think a lot of people would profess to eating or 0:13:46.679 --> 0:13:48.560 claim to eat well, but actually when you look at 0:13:48.559 --> 0:13:51.280 the specifics of this for brain health, a lot of 0:13:51.360 --> 0:13:53.640 the boxes wouldn't be by be being ticked by many 0:13:53.679 --> 0:13:56.800 of us, because it was found that those who were rated, 0:13:56.840 --> 0:13:59.559 and they rated the participants according to how close their 0:13:59.600 --> 0:14:02.920 diet was to the dietary patterns suggested in Mind, and 0:14:02.960 --> 0:14:06.840 it was found that the group who were most similar 0:14:07.360 --> 0:14:11.320 had four percent were less likely to suffer from neurodegenerative 0:14:11.360 --> 0:14:13.880 delay over that ten year period, but more so for 0:14:13.960 --> 0:14:17.360 women six percent less likely, because twelve percent of all 0:14:17.360 --> 0:14:20.080 individuals in the studies suffered some form of dementia in 0:14:20.080 --> 0:14:23.480 that period. So I think there's some learnings here for 0:14:23.520 --> 0:14:25.080 all of us, given that we would all want to 0:14:25.160 --> 0:14:27.760 keep our brain as healthy as possible, and unlike I 0:14:27.760 --> 0:14:30.680 guess regimes for weight control and fat loss, it's about 0:14:30.720 --> 0:14:32.840 what you should be eating as opposed to what you shouldn't. 0:14:33.480 --> 0:14:36.920 And there's ten core components of the mind diet approach. 0:14:37.560 --> 0:14:40.640 The first is leafy greens separated out from other vegetables. 0:14:40.800 --> 0:14:44.960 Then there's vegetables as well, whole grains, legume, seafood, poultry, 0:14:45.000 --> 0:14:48.640 olive oil, nuts, berries, and wine, as well as five 0:14:48.720 --> 0:14:51.440 unhealthy foods which are rated so damaging to the brain 0:14:51.440 --> 0:14:53.520 that you lose points. If you're raiding your diet, and 0:14:53.560 --> 0:14:57.240 these include process fat like margarine and butter cheese, which 0:14:57.240 --> 0:15:00.920 is an interesting one, pastries and sweet food like biscuits 0:15:00.960 --> 0:15:04.120 and fried and fast food. So it's a balance of ratios, 0:15:04.160 --> 0:15:07.760 but it does give you specific recommendations about how many 0:15:07.840 --> 0:15:10.720 of those foods each day you should be having. So 0:15:10.840 --> 0:15:14.040 basically it suggested that leafy greens like spinach, kale, broccoli, 0:15:14.040 --> 0:15:18.040 Brussels sprouts because of their extremely high antioxidant properties, are 0:15:18.080 --> 0:15:20.280 consumed at least six times a week, so at least 0:15:20.320 --> 0:15:23.400 to serve a day, and in addition one other vegetable, 0:15:23.480 --> 0:15:27.440 so that might be an orange vegetable, a carrot, sweet potato, potato, 0:15:27.560 --> 0:15:29.760 but you have to separate out your greens as one 0:15:29.800 --> 0:15:32.480 serve minimum as well as a second server veggies. 0:15:33.120 --> 0:15:33.560 Berries. 0:15:33.680 --> 0:15:35.880 When it comes to fruit or fruits good, but specifically 0:15:35.920 --> 0:15:38.000 berries are identified as something that we all should be 0:15:38.040 --> 0:15:40.920 consuming twice each week as a minimum. In this study, 0:15:40.960 --> 0:15:43.160 they use blackberries because it was an American study. We 0:15:43.200 --> 0:15:45.480 don't have a lot of blackberries here in Australia, but 0:15:45.520 --> 0:15:47.640 blueberries are pretty high up there too, and that's a 0:15:47.640 --> 0:15:49.640 lot easier at the momently, and since the prices have 0:15:49.680 --> 0:15:53.320 come way down finally in supermarkets, definitely frozen or okay 0:15:53.360 --> 0:15:56.520 as well. We should be having four serves of legumes 0:15:56.520 --> 0:15:59.880 each week, so that is our chickpeas, lend tools, kidney beans, 0:16:00.080 --> 0:16:03.000 and I guarantee very few people listening would have lentils 0:16:03.040 --> 0:16:06.640 or chickpeas four times a week. Five serves of nuts 0:16:06.680 --> 0:16:09.840 each week, so nuts most days of thirty grams, which 0:16:09.880 --> 0:16:11.560 could be any nuts as long as it was on 0:16:11.640 --> 0:16:14.120 most days, which is where things like our nut bars 0:16:14.120 --> 0:16:17.760 and seeded snacks can come in quite handy. Fish. Definitely 0:16:17.760 --> 0:16:20.040 fish minimum once a week, but we would recommend at 0:16:20.080 --> 0:16:23.520 least three times oily fish is the ideal option. Poultry 0:16:23.520 --> 0:16:25.320 a couple of times a week, and then red meat 0:16:25.320 --> 0:16:28.600 consumes sparingly at most three times a week, and it's 0:16:28.600 --> 0:16:31.120 certainly not a low carb regime. Three serves of whole 0:16:31.120 --> 0:16:33.280 grains per day, which is really high, so that's your 0:16:33.280 --> 0:16:36.520 whole grain, cereal or breads. Olive oil is the primary 0:16:36.520 --> 0:16:39.320 oil for cooking, and wine is mentioned, but it is 0:16:39.440 --> 0:16:42.480 just a glass per day, not a large glass, just 0:16:42.480 --> 0:16:46.120 to standard poor and then looking to minimize intape basically 0:16:46.240 --> 0:16:49.800 of sweet foods because they basic sweet foods, red meat 0:16:50.200 --> 0:16:53.600 and fried and fast food because they increase inflammation compared 0:16:53.640 --> 0:16:57.000 to those super brain foods which reduce it. The only 0:16:57.240 --> 0:17:01.400 thing I disagree with Leanne is the cheese. Because they 0:17:01.560 --> 0:17:04.520 target cheese as a food to avoid and have it 0:17:04.640 --> 0:17:08.719 most once a week. They're saying it's pro inflammatory. I 0:17:08.960 --> 0:17:12.080 disagree nutritionally, I think there's benefits of cheese. I think 0:17:12.080 --> 0:17:15.200 with cheese it's about portion control. But obviously I think 0:17:15.240 --> 0:17:19.200 Marjorie fried food, sweetfoods, absolutely the less we consume the better. 0:17:19.800 --> 0:17:21.320 So I'll ask you about your thoughts on cheese in 0:17:21.320 --> 0:17:23.320 a second. But I guess the key point I wanted 0:17:23.320 --> 0:17:26.120 to make here was a lot of people listening will 0:17:26.119 --> 0:17:28.919 think that they eat well, but I guarantee they're not 0:17:29.000 --> 0:17:31.560 having a serve of leafy greens most days, they're not 0:17:31.600 --> 0:17:34.760 having a serve of nuts most days, and they are 0:17:34.760 --> 0:17:38.199