1 00:00:00,760 --> 00:00:04,360 Speaker 1: Have your festive season celebrations already started? Have you got 2 00:00:04,440 --> 00:00:07,440 Speaker 1: no free weekends until the new year? Are you feeling 3 00:00:07,480 --> 00:00:09,719 Speaker 1: a little bit stressed about how you're going to keep 4 00:00:09,760 --> 00:00:13,080 Speaker 1: your health and weight under control this silly season? Well. 5 00:00:13,080 --> 00:00:15,720 Speaker 1: On today's episode of The Nutrition Couch, Susie and I 6 00:00:15,800 --> 00:00:19,040 Speaker 1: chat about the key mindset shift you may need this 7 00:00:19,120 --> 00:00:21,919 Speaker 1: time of year to start off twenty twenty four in 8 00:00:22,000 --> 00:00:24,720 Speaker 1: your best shape yet. Hi. I'm Leanne Wood. 9 00:00:24,720 --> 00:00:26,920 Speaker 2: And I'm Sussie Burrow and every week we bring you 10 00:00:27,000 --> 00:00:29,800 Speaker 2: The Nutrition Couch, the bi weekly podcast that keeps you 11 00:00:29,920 --> 00:00:31,800 Speaker 2: up to date on everything that you need to know 12 00:00:31,880 --> 00:00:35,000 Speaker 2: in the world of nutrition now as well as festive eating. 13 00:00:35,200 --> 00:00:38,040 Speaker 1: This episode, Susie has found a great new high protein 14 00:00:38,120 --> 00:00:40,720 Speaker 1: snack that the whole family will love, and we share 15 00:00:40,720 --> 00:00:42,720 Speaker 1: with you a quick low cup dinner that you can 16 00:00:42,800 --> 00:00:45,839 Speaker 1: literally make in five to ten minutes. Now to kick 17 00:00:45,880 --> 00:00:47,560 Speaker 1: us off to this silly season. 18 00:00:47,520 --> 00:00:47,879 Speaker 3: Or is it? 19 00:00:47,880 --> 00:00:49,960 Speaker 1: Can we say it isn't everyb this silly season? I 20 00:00:49,960 --> 00:00:50,480 Speaker 1: think we can. 21 00:00:50,600 --> 00:00:54,120 Speaker 4: Right any time after Melbourne Cup is silly season. I 22 00:00:54,160 --> 00:00:57,080 Speaker 4: feel like this year has taken people to their extremes 23 00:00:57,120 --> 00:01:00,560 Speaker 4: of stress. There's a lot of financial pressure. Diaries are 24 00:01:00,600 --> 00:01:03,360 Speaker 4: gem packed. We're not really recovered from COVID. We're all 25 00:01:03,360 --> 00:01:06,360 Speaker 4: feeling very tired and emotional, and I think it's certainly 26 00:01:06,400 --> 00:01:09,480 Speaker 4: silly season. I know plenty of people and who literally 27 00:01:09,520 --> 00:01:11,959 Speaker 4: do not have a free weekend til Christmas. So I 28 00:01:12,000 --> 00:01:14,919 Speaker 4: think it is the time to discuss at one hundred percent. 29 00:01:15,640 --> 00:01:18,520 Speaker 4: And I think what I really wanted to reiterate today 30 00:01:18,640 --> 00:01:22,039 Speaker 4: with our listeners is that the way you handle yourself 31 00:01:22,520 --> 00:01:26,480 Speaker 4: in social situations where there is large volumes of food around, 32 00:01:26,880 --> 00:01:30,720 Speaker 4: it's really in the mind because it's making the conscious 33 00:01:30,760 --> 00:01:33,520 Speaker 4: decision before you go about how you're going to spend 34 00:01:33,560 --> 00:01:37,400 Speaker 4: your calories. And if you go in with a victim mentality, 35 00:01:37,560 --> 00:01:41,280 Speaker 4: oh that was all there was. It's a party. I'm 36 00:01:41,319 --> 00:01:42,760 Speaker 4: allowed to have what I want when I go to 37 00:01:42,800 --> 00:01:46,040 Speaker 4: the work function. You know, I'm having just a few drinks. 38 00:01:46,040 --> 00:01:48,160 Speaker 4: I've had every you know, And you know the issue 39 00:01:48,200 --> 00:01:50,760 Speaker 4: is it's not just about preventing weight loss. If that's 40 00:01:50,800 --> 00:01:53,160 Speaker 4: your goal, everyone gains weight, and we know weight is 41 00:01:53,240 --> 00:01:55,960 Speaker 4: so much harder to lose once it's there. So it 42 00:01:56,040 --> 00:01:59,160 Speaker 4: really is the mindset that you go in with and 43 00:01:59,200 --> 00:02:01,760 Speaker 4: if you look at it as an opportunity to enjoy 44 00:02:01,800 --> 00:02:05,160 Speaker 4: good quality food, for very special occasions, no problem, but 45 00:02:05,600 --> 00:02:08,240 Speaker 4: you know you really want to decide now how you 46 00:02:08,320 --> 00:02:10,320 Speaker 4: want to manage it. And so many of my clients 47 00:02:10,360 --> 00:02:12,480 Speaker 4: at the moment we're doing this work. You know, we're 48 00:02:12,520 --> 00:02:16,680 Speaker 4: talking about planning ahead, making a conscious decision with alcohol, 49 00:02:17,200 --> 00:02:19,440 Speaker 4: and already I can see the huge results. You know, 50 00:02:19,440 --> 00:02:21,520 Speaker 4: it's been Melbourne Cut Week and my clients have done 51 00:02:21,680 --> 00:02:25,560 Speaker 4: so well just with that mental focus prior to going 52 00:02:25,600 --> 00:02:26,520 Speaker 4: to social events. 53 00:02:27,000 --> 00:02:28,800 Speaker 1: Yeah, I couldn't agree more. And I think you hit 54 00:02:28,919 --> 00:02:30,320 Speaker 1: nail on the head when you said it's all in 55 00:02:30,360 --> 00:02:33,440 Speaker 1: the mindset because it's the thought process around this time 56 00:02:33,480 --> 00:02:36,200 Speaker 1: of year. It's been a long year. People are stressed, 57 00:02:36,240 --> 00:02:38,800 Speaker 1: you know, Budgets are you know, shopping, food bills have 58 00:02:38,880 --> 00:02:40,840 Speaker 1: gone through the roofs. There's a lot of extra stress 59 00:02:40,840 --> 00:02:43,519 Speaker 1: around at the moment. Everyone's kind of burnt out from work. 60 00:02:43,560 --> 00:02:46,079 Speaker 1: Everyone's looking forward to winding down towards the end of 61 00:02:46,080 --> 00:02:48,360 Speaker 1: the year. So the silly season comes with a lot 62 00:02:48,400 --> 00:02:50,400 Speaker 1: of extra food, it's a lot of socializing, it's a 63 00:02:50,440 --> 00:02:53,560 Speaker 1: lot of extra alcohol. There's a lot of extras around. 64 00:02:53,760 --> 00:02:56,600 Speaker 1: But it's how you approach that is it. I get 65 00:02:56,639 --> 00:02:58,919 Speaker 1: to eat everything I want. It's a treat. I can 66 00:02:58,960 --> 00:03:01,320 Speaker 1: have whatever I want because I deserve it. Is it 67 00:03:01,400 --> 00:03:03,799 Speaker 1: that kind of mindset? All do you go in saying, look, 68 00:03:03,840 --> 00:03:06,000 Speaker 1: I'm still going to aim for a balanced lunch, even 69 00:03:06,360 --> 00:03:08,240 Speaker 1: you know, even though it's a Christmas party, because I 70 00:03:08,320 --> 00:03:10,440 Speaker 1: know that eating this way makes me feel better. So 71 00:03:10,720 --> 00:03:12,760 Speaker 1: just try to avoid at this time of the year 72 00:03:12,800 --> 00:03:16,639 Speaker 1: that all or nothing mindset where everything's a treat, particularly 73 00:03:16,680 --> 00:03:20,240 Speaker 1: if you know that the quality of the food isn't good. 74 00:03:20,280 --> 00:03:22,120 Speaker 1: And I had one of my clients literally last night, 75 00:03:22,160 --> 00:03:25,040 Speaker 1: Susie went to an event at one of the function 76 00:03:25,080 --> 00:03:26,960 Speaker 1: areas in Brisbane. She flew down for it, and she 77 00:03:27,000 --> 00:03:28,800 Speaker 1: got to the airport and it was only maybe like 78 00:03:28,800 --> 00:03:31,440 Speaker 1: a quarter past five, and she said, I'm absolutely starving. 79 00:03:31,639 --> 00:03:33,359 Speaker 1: I think I'm going to eat now. We'd pre plan 80 00:03:33,480 --> 00:03:34,800 Speaker 1: what she was going to do, but she's like, I 81 00:03:34,800 --> 00:03:36,200 Speaker 1: think I need to eat now at the airport. We 82 00:03:36,240 --> 00:03:37,920 Speaker 1: got her a great choice at the airport. She was 83 00:03:37,960 --> 00:03:39,880 Speaker 1: bang on track. She went to the event and she 84 00:03:40,000 --> 00:03:41,760 Speaker 1: was like, you wouldn't believe what was here, And I 85 00:03:41,800 --> 00:03:44,040 Speaker 1: was like, try me pretty sure I believe you. It 86 00:03:44,080 --> 00:03:46,520 Speaker 1: was all deep fried food, you know, the usual like 87 00:03:46,560 --> 00:03:50,520 Speaker 1: spring rolls, fried chicken, copious amounts of alcohol, open bar 88 00:03:50,640 --> 00:03:53,400 Speaker 1: tab she had three soda water and limes and didn't 89 00:03:53,440 --> 00:03:55,240 Speaker 1: eat a thing because she'd already eaten before. And she 90 00:03:55,360 --> 00:03:57,760 Speaker 1: was like, I feel a hundred times better. I'm bang 91 00:03:57,840 --> 00:03:59,520 Speaker 1: on track with my goal. She'll hit her fat loss 92 00:03:59,520 --> 00:04:01,400 Speaker 1: goals this week. And she's like, I didn't feel like 93 00:04:01,440 --> 00:04:03,240 Speaker 1: I missed out at all because the quality of the 94 00:04:03,240 --> 00:04:05,160 Speaker 1: food was just crap. And when I eat that type 95 00:04:05,160 --> 00:04:08,160 Speaker 1: of food, I don't feel great. So it's that mindset 96 00:04:08,160 --> 00:04:09,880 Speaker 1: at this time of year where if you're going to 97 00:04:09,960 --> 00:04:13,160 Speaker 1: go into one of these social situations and everything's deep fried, 98 00:04:13,240 --> 00:04:15,040 Speaker 1: it's you know, there's an open bar to have, but 99 00:04:15,120 --> 00:04:17,560 Speaker 1: the type of alcohol they're serving, because it's all free, 100 00:04:17,680 --> 00:04:20,080 Speaker 1: isn't actually a great quality. Is that what you want? 101 00:04:20,120 --> 00:04:22,560 Speaker 1: Or would you rather pay for a beautiful one glass 102 00:04:22,600 --> 00:04:24,800 Speaker 1: of French champagne and leave it at that? Would you 103 00:04:24,880 --> 00:04:27,880 Speaker 1: rather eat before you go, something that's nourishing and feeling 104 00:04:27,960 --> 00:04:30,800 Speaker 1: and enjoyable and fill yourself up properly so you can 105 00:04:30,800 --> 00:04:33,359 Speaker 1: go to the event and not even think about food 106 00:04:33,440 --> 00:04:35,560 Speaker 1: versus being like should I eat it? Should I not? 107 00:04:35,600 --> 00:04:37,479 Speaker 1: I'm so hungry. Maybe I'll just have a little oak 108 00:04:37,480 --> 00:04:39,440 Speaker 1: crap I over ate and then beat yourself up and 109 00:04:39,480 --> 00:04:42,240 Speaker 1: feel awful for it. So I think it's the mindset 110 00:04:42,320 --> 00:04:44,200 Speaker 1: is so important this time of year. But as you 111 00:04:44,200 --> 00:04:46,360 Speaker 1: said as well, the planning, like if you don't plan, 112 00:04:46,440 --> 00:04:48,640 Speaker 1: if you make no effort to look up the menu 113 00:04:48,680 --> 00:04:50,880 Speaker 1: in advance, if you don't plan out your drinks, because 114 00:04:50,880 --> 00:04:52,720 Speaker 1: if you don't say to yourself, al right, I'm gonna 115 00:04:52,720 --> 00:04:54,760 Speaker 1: cap myself with a drink or two and drive home, 116 00:04:55,120 --> 00:04:58,280 Speaker 1: you will overeat, you will overdrink, and you very likely 117 00:04:58,320 --> 00:05:01,039 Speaker 1: will feel disappointed in yourself next day, and you're not 118 00:05:01,080 --> 00:05:02,880 Speaker 1: going to feel great in your body. You're gonna feel 119 00:05:02,920 --> 00:05:05,919 Speaker 1: tired and sluggish and just heavy from all the amount 120 00:05:05,960 --> 00:05:07,840 Speaker 1: of food and alcohol that goes in at this time 121 00:05:07,880 --> 00:05:10,680 Speaker 1: of year. So be very picky with the things that 122 00:05:10,720 --> 00:05:13,039 Speaker 1: you choose to consume and make sure that they good 123 00:05:13,080 --> 00:05:15,560 Speaker 1: quality and make sure that you truly love them so 124 00:05:15,640 --> 00:05:18,520 Speaker 1: you can actually enjoy it and not feel guilty or 125 00:05:18,520 --> 00:05:20,320 Speaker 1: disappointed in yourself the next day. 126 00:05:20,839 --> 00:05:22,560 Speaker 4: I know, you just reminded me why I wanted to 127 00:05:22,560 --> 00:05:25,440 Speaker 4: talk about this topic today, which I momentarily forgot because 128 00:05:25,440 --> 00:05:25,880 Speaker 4: it's been. 129 00:05:25,760 --> 00:05:26,839 Speaker 3: A long day. 130 00:05:27,080 --> 00:05:29,680 Speaker 4: So it was actually the airport, so exactly, I had 131 00:05:29,680 --> 00:05:33,039 Speaker 4: a client going on a trip, and I was like, 132 00:05:33,080 --> 00:05:35,400 Speaker 4: of course travel and I have so many clients who 133 00:05:35,440 --> 00:05:38,200 Speaker 4: go to the airport and then just eat whatever is 134 00:05:38,240 --> 00:05:40,960 Speaker 4: served on the plane or you know, everyone always eats 135 00:05:40,960 --> 00:05:44,320 Speaker 4: at their airport food court. Now there's never, very rarely 136 00:05:44,360 --> 00:05:47,599 Speaker 4: anything decent there, Like I've been in Brisbane recently with you, Like, 137 00:05:47,680 --> 00:05:49,880 Speaker 4: I know there's a role at brison but airport, but 138 00:05:49,880 --> 00:05:52,080 Speaker 4: there's not that many good choices, you know what I mean. 139 00:05:52,120 --> 00:05:54,080 Speaker 4: So I always know if I'm traveling to take something 140 00:05:54,080 --> 00:05:55,680 Speaker 4: with me, and I would always go on a flight 141 00:05:55,720 --> 00:05:58,000 Speaker 4: with something, but that is not something that my clients 142 00:05:58,080 --> 00:06:00,720 Speaker 4: are naturally programmed to do. So that's a class example. 143 00:06:01,080 --> 00:06:03,640 Speaker 4: If you're traveling, you're going on a holiday, going to 144 00:06:03,680 --> 00:06:05,479 Speaker 4: the airport or going on the plane is not the 145 00:06:05,600 --> 00:06:09,600 Speaker 4: enjoyment factor, you know, except the food particularly is always 146 00:06:09,680 --> 00:06:13,320 Speaker 4: high carb, not feeling not even nice sometimes and often 147 00:06:13,320 --> 00:06:15,320 Speaker 4: you're starving and it's been a meal time and you 148 00:06:15,320 --> 00:06:18,240 Speaker 4: haven't had anything decent. So that's the perfect example of 149 00:06:18,279 --> 00:06:20,680 Speaker 4: when to plan and don't just be a victim of 150 00:06:20,680 --> 00:06:22,880 Speaker 4: the environment, to actually say, well, sure, if they serve 151 00:06:22,920 --> 00:06:25,279 Speaker 4: me something amazing, great, but if not, I've got a 152 00:06:25,279 --> 00:06:27,200 Speaker 4: better option, or I do know there's a role or 153 00:06:27,240 --> 00:06:28,960 Speaker 4: a subway at the airport, so I can pick up 154 00:06:28,960 --> 00:06:31,559 Speaker 4: something before I go on and don't leave that to chance, 155 00:06:31,640 --> 00:06:33,560 Speaker 4: because that means that when you go to the beautiful 156 00:06:33,560 --> 00:06:36,080 Speaker 4: restaurant or function and the meal is amazing, you can 157 00:06:36,200 --> 00:06:39,080 Speaker 4: enjoy it because you haven't wasted your calories at other times. 158 00:06:39,440 --> 00:06:41,640 Speaker 4: The other rule of thumb we talk about all the 159 00:06:41,680 --> 00:06:44,080 Speaker 4: time is never go to an event hungry, because if 160 00:06:44,080 --> 00:06:46,080 Speaker 4: the catering is not great, you won't overdo it. And 161 00:06:46,080 --> 00:06:48,119 Speaker 4: if it is great, you can taste it and enjoy 162 00:06:48,160 --> 00:06:50,159 Speaker 4: it and savor it, but not over eat just because 163 00:06:50,160 --> 00:06:52,960 Speaker 4: it's around. And I think just a little bit as 164 00:06:53,040 --> 00:06:58,440 Speaker 4: well as that mapping out the week because it's so busy, 165 00:06:58,760 --> 00:07:01,120 Speaker 4: the other thing I observe is that on the weekends 166 00:07:01,520 --> 00:07:04,160 Speaker 4: everyone's so very busy they don't necessarily have that time 167 00:07:04,200 --> 00:07:07,200 Speaker 4: to plan the meals for the week ahead. So they're 168 00:07:07,200 --> 00:07:09,760 Speaker 4: perhaps sorted for the social events and learn how to 169 00:07:09,800 --> 00:07:13,000 Speaker 4: buffer and factor that in, but it gets to Sunday 170 00:07:13,080 --> 00:07:15,640 Speaker 4: night and no meal prep has been done. So it's 171 00:07:15,720 --> 00:07:18,720 Speaker 4: just really good to create that small amount of time 172 00:07:18,760 --> 00:07:21,080 Speaker 4: if it's your day off or on a Sunday afternoon 173 00:07:21,200 --> 00:07:24,240 Speaker 4: or Saturday morning and just map out what meals you're 174 00:07:24,240 --> 00:07:26,240 Speaker 4: going to have the following week, and then make those 175 00:07:26,280 --> 00:07:29,120 Speaker 4: provisions to have a few quick and easy frozen options, 176 00:07:29,120 --> 00:07:32,280 Speaker 4: whether it's a frozen meal, whether it's actually buying something 177 00:07:32,320 --> 00:07:34,280 Speaker 4: like what are some of the quick and easy things 178 00:07:34,280 --> 00:07:36,840 Speaker 4: that you might grab, So you might grab some frozen dumplings, 179 00:07:37,040 --> 00:07:38,920 Speaker 4: you might grab some frozen fish, you might get a 180 00:07:38,920 --> 00:07:41,400 Speaker 4: barbecue chicken to have for lunches, so you've actually always 181 00:07:41,440 --> 00:07:44,720 Speaker 4: got it readily and available. Because when we're busy socializing, 182 00:07:44,760 --> 00:07:47,280 Speaker 4: it's our meal prep time that often gets compromised. 183 00:07:47,480 --> 00:07:50,280 Speaker 3: So the week following the debaucherous. 184 00:07:49,640 --> 00:07:51,840 Speaker 4: Weekend isn't on track, and that's where it falls down 185 00:07:51,880 --> 00:07:55,320 Speaker 4: from a platform perspective. So convenient foods like the pre 186 00:07:55,400 --> 00:07:58,040 Speaker 4: made salads we talk about all the time, having some 187 00:07:58,080 --> 00:08:01,480 Speaker 4: frozen chicken or fish pieces there you don't revert to takeaway, 188 00:08:01,480 --> 00:08:04,240 Speaker 4: and that's where you make sure your foundation, your baseline 189 00:08:04,280 --> 00:08:07,240 Speaker 4: diet's strong to buffer you because you will, you know, 190 00:08:07,280 --> 00:08:09,920 Speaker 4: have high calories food and more indulgent treats at this 191 00:08:10,000 --> 00:08:11,920 Speaker 4: time of year. I think the other thing on my 192 00:08:12,000 --> 00:08:14,080 Speaker 4: mind is that foods that come into the house if 193 00:08:14,080 --> 00:08:17,120 Speaker 4: you've got kids there's just huge amounts of gifting that 194 00:08:17,200 --> 00:08:18,360 Speaker 4: goes on chocolates. 195 00:08:18,400 --> 00:08:19,520 Speaker 3: They bring home a lot. 196 00:08:19,360 --> 00:08:21,440 Speaker 4: Of things and it's there and a lot of my 197 00:08:21,520 --> 00:08:23,640 Speaker 4: mums will be like, oh, but I ate it because 198 00:08:23,680 --> 00:08:25,440 Speaker 4: the kids had it there. It was in the house, 199 00:08:25,480 --> 00:08:27,840 Speaker 4: so sure know that there's extra food coming in, but 200 00:08:27,960 --> 00:08:30,040 Speaker 4: pack it away so it's out of sight, out of mind. 201 00:08:30,080 --> 00:08:32,920 Speaker 4: And that's another strategy to keep you on track because 202 00:08:32,920 --> 00:08:35,400 Speaker 4: you've already made that conscious decision to not eat it, 203 00:08:35,760 --> 00:08:37,640 Speaker 4: rather than across your path, across your pass like it 204 00:08:37,640 --> 00:08:40,120 Speaker 4: doesn't Halloween, and then get annoyed when you've had it 205 00:08:40,160 --> 00:08:41,640 Speaker 4: when it shouldn't have been there in the first place. 206 00:08:41,640 --> 00:08:43,120 Speaker 3: It should be well packed away by now. 207 00:08:43,240 --> 00:08:46,600 Speaker 4: So creating environments for success going into this next six 208 00:08:46,640 --> 00:08:49,040 Speaker 4: to eight weeks which are really intense, because you'll feel 209 00:08:49,040 --> 00:08:50,960 Speaker 4: better in your body. And it doesn't mean you can't 210 00:08:50,960 --> 00:08:52,760 Speaker 4: have the indulgent food. It just means that you're not 211 00:08:52,840 --> 00:08:56,439 Speaker 4: wasting calories on poor quality because you were disorganized or 212 00:08:56,480 --> 00:08:58,120 Speaker 4: became a victim of your food environment. 213 00:08:58,880 --> 00:09:00,720 Speaker 1: Percent and I really like the type about just picking 214 00:09:00,800 --> 00:09:02,760 Speaker 1: up some quick and easy options at the super and Mayco. 215 00:09:02,880 --> 00:09:04,800 Speaker 1: Like is making a meal from scratch going to be 216 00:09:04,800 --> 00:09:06,840 Speaker 1: better one hundred percent. But at this time of year, 217 00:09:06,840 --> 00:09:09,280 Speaker 1: if you've got social things all Saturday and all Sunday, 218 00:09:09,520 --> 00:09:11,319 Speaker 1: it is far better to pick up a couple of 219 00:09:11,400 --> 00:09:13,920 Speaker 1: roast chicken, some salad bag mixes, some pre heat soups, 220 00:09:13,960 --> 00:09:16,160 Speaker 1: and a couple of frozen meals from the section, you know, 221 00:09:16,200 --> 00:09:18,960 Speaker 1: in the frozen food section, then getting nothing and then 222 00:09:18,960 --> 00:09:21,200 Speaker 1: having to get uber it's Monday, Tuesday, Wednesday night because 223 00:09:21,200 --> 00:09:24,360 Speaker 1: you've done absolutely nothing, or go hungry to an event, 224 00:09:24,679 --> 00:09:27,040 Speaker 1: eat everything inside, then to be disappointed that the scale 225 00:09:27,040 --> 00:09:28,599 Speaker 1: wie up the next day. So I think it is 226 00:09:28,640 --> 00:09:31,239 Speaker 1: really important to have those quick and easy options available, 227 00:09:31,400 --> 00:09:33,560 Speaker 1: and you might even look towards like a meal delivery 228 00:09:33,600 --> 00:09:35,760 Speaker 1: service at this time of year. If that's something that 229 00:09:35,800 --> 00:09:37,880 Speaker 1: saves you a little bit of time, even just for 230 00:09:37,920 --> 00:09:40,440 Speaker 1: a week, that might be a good recommendation for you 231 00:09:40,600 --> 00:09:42,520 Speaker 1: your family if it fits within the budget, and if 232 00:09:42,520 --> 00:09:45,080 Speaker 1: it fits within the time constraints of the busy week 233 00:09:45,120 --> 00:09:48,200 Speaker 1: as well. Don't you know discount those I guess meal 234 00:09:48,280 --> 00:09:50,560 Speaker 1: delivery companies because you can get them where all the 235 00:09:50,679 --> 00:09:52,680 Speaker 1: ingredients come in a box and you cook it yourself, 236 00:09:52,800 --> 00:09:55,040 Speaker 1: or you can get the whole meal pre made and 237 00:09:55,080 --> 00:09:56,679 Speaker 1: literally delivered to you, so you just put in the 238 00:09:56,720 --> 00:09:59,080 Speaker 1: microwave and warm it up. All of those things. Of course, 239 00:09:59,120 --> 00:10:01,000 Speaker 1: it's got to be better if we do it ourselves, 240 00:10:01,080 --> 00:10:03,240 Speaker 1: but for one or two weeks at the really busy 241 00:10:03,280 --> 00:10:05,400 Speaker 1: period of the year, those things are hands down okay 242 00:10:05,480 --> 00:10:07,160 Speaker 1: in my books, because it keeps you on track and 243 00:10:07,200 --> 00:10:09,800 Speaker 1: it helps you work closer towards your goals until the 244 00:10:09,880 --> 00:10:10,400 Speaker 1: end of the year. 245 00:10:10,640 --> 00:10:12,600 Speaker 4: True, and I just look at the huge amount of 246 00:10:12,600 --> 00:10:14,400 Speaker 4: money that's spent on Uber Eats. If you buy an 247 00:10:14,440 --> 00:10:16,720 Speaker 4: Uber Eats meal for the family, even if it's pizza, 248 00:10:16,840 --> 00:10:19,280 Speaker 4: you're looking at least eighty if not more. You know 249 00:10:19,320 --> 00:10:21,920 Speaker 4: how many meals I can make for eighty dollars. I 250 00:10:21,920 --> 00:10:23,719 Speaker 4: can make three or four family meals. You know, you 251 00:10:23,760 --> 00:10:26,240 Speaker 4: can do barbecue, chicken and salad. You can do dumplings, 252 00:10:26,240 --> 00:10:29,000 Speaker 4: you can do frozen pizza. So in times where budgets 253 00:10:29,000 --> 00:10:31,840 Speaker 4: are tight, I just think, you know, takeaway food in 254 00:10:31,880 --> 00:10:34,800 Speaker 4: general is just such a not a smart use of funds. 255 00:10:34,920 --> 00:10:36,840 Speaker 4: So if you think of it from a financial perspective 256 00:10:36,880 --> 00:10:38,640 Speaker 4: and how you can make your dollar go further and 257 00:10:38,760 --> 00:10:42,040 Speaker 4: improve your nutrition, it's always going to the supermarket and 258 00:10:42,040 --> 00:10:44,160 Speaker 4: getting a quick and easy option there, but I just 259 00:10:44,160 --> 00:10:46,000 Speaker 4: wanted to mention one last point before we move on 260 00:10:46,040 --> 00:10:48,280 Speaker 4: the end. Something I'm also noticing with a lot of 261 00:10:48,320 --> 00:10:51,920 Speaker 4: my food diaries coming through is that the variety of 262 00:10:52,000 --> 00:10:56,800 Speaker 4: fresh food is compromise when people are busy. So for example, 263 00:10:56,800 --> 00:10:58,960 Speaker 4: if they're doing a quick and easy meal like maybe 264 00:10:59,000 --> 00:11:02,079 Speaker 4: a barbecue chicken, there'll just be one server. 265 00:11:01,880 --> 00:11:02,920 Speaker 3: Of vegetables on the plate. 266 00:11:02,960 --> 00:11:05,280 Speaker 4: So there might be a bunch of broccolini, or there 267 00:11:05,360 --> 00:11:07,000 Speaker 4: might be half a salad bag. 268 00:11:06,800 --> 00:11:07,320 Speaker 3: And that's it. 269 00:11:07,840 --> 00:11:10,720 Speaker 4: And coming into this time of year when we're eating 270 00:11:10,720 --> 00:11:12,960 Speaker 4: a lot more salt and heavy food, I can't stress 271 00:11:13,040 --> 00:11:17,400 Speaker 4: enough the importance of having lighter dinners, but most importantly, 272 00:11:17,440 --> 00:11:21,160 Speaker 4: different varieties of vegetables on any plate. So it's routine 273 00:11:21,160 --> 00:11:24,440 Speaker 4: for my clients to not put greater carrots, zucchini, mushroom, celery, 274 00:11:24,440 --> 00:11:26,719 Speaker 4: onion in their mints. Everyone should be doing that one. 275 00:11:26,800 --> 00:11:28,560 Speaker 4: It makes the mince go further and you're getting all 276 00:11:28,600 --> 00:11:30,960 Speaker 4: your vegetables in one hit and don't even have to worry. 277 00:11:31,280 --> 00:11:33,360 Speaker 4: But on your plate at any meal there should be 278 00:11:33,400 --> 00:11:36,160 Speaker 4: at least two, if not three, four different colored vegetables. 279 00:11:36,400 --> 00:11:39,960 Speaker 4: So even if it means eating a raw carrot, capsicum, cucumber. 280 00:11:40,720 --> 00:11:42,360 Speaker 4: Just make sure at this time of year you're not 281 00:11:42,440 --> 00:11:44,800 Speaker 4: just going for one serve of salad on the plate, 282 00:11:44,840 --> 00:11:47,240 Speaker 4: which is just not enough bulk to keep you full, 283 00:11:47,520 --> 00:11:50,000 Speaker 4: because that's the trick to keeping the dinners at night lighter. 284 00:11:50,000 --> 00:11:53,160 Speaker 4: So for example, if you're having dumplings, instead of having ten, twelve, 285 00:11:53,240 --> 00:11:56,319 Speaker 4: fifteen dumplings and a few pieces of broccolini, you need 286 00:11:56,320 --> 00:11:59,880 Speaker 4: to have six or eight dumplings plus broccolini plus capsic 287 00:12:00,080 --> 00:12:02,439 Speaker 4: plus et a marmae. So just make sure you're always 288 00:12:02,480 --> 00:12:05,400 Speaker 4: super loading that plate, and that naturally reduces calorie intake, 289 00:12:05,440 --> 00:12:07,920 Speaker 4: improves nutrition, and at this time of year, will help 290 00:12:07,920 --> 00:12:10,080 Speaker 4: to keep the salt and fluid levels down in your body. 291 00:12:10,800 --> 00:12:12,920 Speaker 1: And that goes as well for cheese platters. Never make 292 00:12:12,960 --> 00:12:16,079 Speaker 1: a platter without tons of different colored vegetable sticks on 293 00:12:16,120 --> 00:12:18,559 Speaker 1: there as well, because it's availability. If they're there, the 294 00:12:18,640 --> 00:12:20,440 Speaker 1: kids will eat them as well, other people will eat them. 295 00:12:20,480 --> 00:12:22,240 Speaker 1: If they're not there, nobody eats them. 296 00:12:22,720 --> 00:12:24,720 Speaker 4: So yeah, just really load up, and that's a very 297 00:12:24,760 --> 00:12:27,240 Speaker 4: simple way to eat more but get less and still 298 00:12:27,240 --> 00:12:29,400 Speaker 4: be able to enjoy all your favorite foods. So we'll 299 00:12:29,440 --> 00:12:31,680 Speaker 4: look forward to you posting your meals and platters to 300 00:12:31,760 --> 00:12:34,760 Speaker 4: give us a example of all the colors that you're. 301 00:12:34,640 --> 00:12:36,600 Speaker 3: Including sole lean. 302 00:12:36,760 --> 00:12:41,600 Speaker 4: I found something exciting at the supermarket, very exciting. So 303 00:12:41,840 --> 00:12:44,679 Speaker 4: I was in the frozen section shooting some content actually 304 00:12:44,760 --> 00:12:48,040 Speaker 4: on quick and easy meals in the frozen section, and 305 00:12:48,280 --> 00:12:49,920 Speaker 4: what I find is when I'm going to look for 306 00:12:50,000 --> 00:12:52,200 Speaker 4: ed A marmae so edi marmee for people who haven't tried, 307 00:12:52,240 --> 00:12:55,760 Speaker 4: it is basically the soybeans, and they're often in the pods. 308 00:12:55,760 --> 00:12:57,640 Speaker 4: So if you go to Japanese cuisine, you'll get them 309 00:12:57,640 --> 00:12:59,600 Speaker 4: served in the pod and they'll serve it with loads 310 00:12:59,640 --> 00:13:01,319 Speaker 4: of salt, so they taste delicious. 311 00:13:00,920 --> 00:13:01,720 Speaker 3: And everybode eats them. 312 00:13:02,040 --> 00:13:04,559 Speaker 4: But nutritionally, we do love them because they're extremely high 313 00:13:04,559 --> 00:13:06,880 Speaker 4: in protein. They're a complete amino acid, which means they've 314 00:13:06,920 --> 00:13:10,320 Speaker 4: got all the building blocks of protein in them. So 315 00:13:10,360 --> 00:13:12,320 Speaker 4: there are at what we call a whole complete protein 316 00:13:12,360 --> 00:13:15,720 Speaker 4: in a plant source, very high in fiber, very filling, 317 00:13:16,080 --> 00:13:20,640 Speaker 4: just really good nutritious food type. Now in coals, they 318 00:13:20,679 --> 00:13:22,360 Speaker 4: don't stock a lot of Etta marmae. 319 00:13:23,160 --> 00:13:23,760 Speaker 3: In woolies. 320 00:13:23,800 --> 00:13:26,080 Speaker 4: They've got et A marmae individually and then also in 321 00:13:26,200 --> 00:13:29,600 Speaker 4: pods at an affordable price point. But these are snack 322 00:13:29,640 --> 00:13:33,280 Speaker 4: at a Marmaie. So you can buy individual frozen packs. 323 00:13:33,480 --> 00:13:36,439 Speaker 4: They're a pack of ten a they retail for eight 324 00:13:36,520 --> 00:13:39,839 Speaker 4: dollars and they're just individual packs of at a Marmae 325 00:13:39,880 --> 00:13:42,440 Speaker 4: that you can pack in school lunchboxes or take to school. Now, 326 00:13:42,679 --> 00:13:44,520 Speaker 4: the issue I'm going to have Hereland is that the 327 00:13:44,600 --> 00:13:46,959 Speaker 4: font is so very small, I'm not going to be 328 00:13:47,000 --> 00:13:48,160 Speaker 4: able to read it to our listeners. 329 00:13:48,559 --> 00:13:50,760 Speaker 3: So are you going to read it for us? 330 00:13:50,880 --> 00:13:53,680 Speaker 1: So per little individual serving, as Zusie said, there's ten 331 00:13:53,720 --> 00:13:57,079 Speaker 1: in a pack, so the brand is your Mummy, your Mummy, 332 00:13:57,120 --> 00:14:00,280 Speaker 1: whole baby at Amami snack pack a ten pack gram 333 00:14:00,320 --> 00:14:03,439 Speaker 1: bag is and per serving their four eighty three kilodules 334 00:14:03,480 --> 00:14:07,200 Speaker 1: per serve with twelve point six grams of proteins per serve, 335 00:14:07,240 --> 00:14:09,200 Speaker 1: which is an epic amount of protein for a little 336 00:14:09,240 --> 00:14:11,800 Speaker 1: snack pack. Two grams of fat, so very low in fat, 337 00:14:11,840 --> 00:14:15,160 Speaker 1: with minimals saturated fat point three grams, got fourteen grams 338 00:14:15,200 --> 00:14:17,960 Speaker 1: of carbohydrate. That's a wonderful amount of carbohydrate for it, 339 00:14:18,080 --> 00:14:21,280 Speaker 1: you know, for a small snack. And then what's surprising me, Susie, 340 00:14:21,280 --> 00:14:23,560 Speaker 1: is there's no dietary fiber listed. And for something like 341 00:14:23,600 --> 00:14:26,040 Speaker 1: at a marmade one hundred percent. There's dietary fiber there. 342 00:14:26,160 --> 00:14:28,400 Speaker 1: It would have a really good amount of fiber per serve, 343 00:14:28,480 --> 00:14:31,400 Speaker 1: Like I'm thinking four five grams, yeah, three to five 344 00:14:31,480 --> 00:14:33,760 Speaker 1: grams at least, and there is some added zodie in here. 345 00:14:33,800 --> 00:14:35,800 Speaker 1: But as Susie said, you know, everybody salts out of 346 00:14:35,840 --> 00:14:38,040 Speaker 1: marmates why they taste so good. So a little bit 347 00:14:38,080 --> 00:14:40,400 Speaker 1: of added salt to something like this I'm okay with. 348 00:14:40,640 --> 00:14:43,120 Speaker 1: If you've got high blood pressure or cardiac issues, I'd 349 00:14:43,120 --> 00:14:45,680 Speaker 1: maybe be watching that. But four hundred milligrams per serving 350 00:14:45,760 --> 00:14:47,800 Speaker 1: is not the beal to end all, but it does 351 00:14:47,840 --> 00:14:49,560 Speaker 1: add up throughout the day of you are having other 352 00:14:49,640 --> 00:14:52,280 Speaker 1: high salt foods. But they're pretty good. They really pack 353 00:14:52,320 --> 00:14:54,960 Speaker 1: a punch and they Susie, and they're quite portable as well. 354 00:14:55,160 --> 00:14:55,960 Speaker 3: They're great. Now. 355 00:14:55,960 --> 00:14:58,120 Speaker 4: The only downside is they are an imported product. They 356 00:14:58,120 --> 00:15:00,400 Speaker 4: do come from China, which I know a lot of people 357 00:15:00,440 --> 00:15:01,960 Speaker 4: would prefer astray and produce. 358 00:15:02,040 --> 00:15:02,280 Speaker 3: Now. 359 00:15:02,640 --> 00:15:04,960 Speaker 4: I don't know, but I suspect we don't have a 360 00:15:05,000 --> 00:15:07,560 Speaker 4: lot of soy beans grown here in Australia, and of 361 00:15:07,600 --> 00:15:09,880 Speaker 4: course we want to go for natural, local produce when 362 00:15:09,920 --> 00:15:11,720 Speaker 4: we can. But I'm happy with them. You know, I 363 00:15:11,720 --> 00:15:14,120 Speaker 4: would absolutely have them. I think nutritionally they're very strong. 364 00:15:14,160 --> 00:15:16,720 Speaker 4: You can't really do much with a soybean, like it's 365 00:15:16,720 --> 00:15:19,080 Speaker 4: not like a process snack food that you're compiling and 366 00:15:19,080 --> 00:15:20,080 Speaker 4: adding all additudes to. 367 00:15:20,120 --> 00:15:22,360 Speaker 3: It's basically the bean with a bit of salt in it. 368 00:15:22,480 --> 00:15:25,200 Speaker 4: So I'm very happy with it and I will buy 369 00:15:25,200 --> 00:15:26,160 Speaker 4: some actually and try them. 370 00:15:26,160 --> 00:15:27,760 Speaker 3: But I thought fantastic. We need. 371 00:15:28,160 --> 00:15:31,480 Speaker 4: The biggest nutrient we don't get when we snack is protein. 372 00:15:31,560 --> 00:15:34,880 Speaker 4: You know, everyone riches for carbohydrate rich snack rice based products, 373 00:15:35,280 --> 00:15:37,280 Speaker 4: you know, all the kids fruit snacks, and we just 374 00:15:37,360 --> 00:15:40,000 Speaker 4: want everyone to have more protein because it keeps you full. 375 00:15:40,440 --> 00:15:44,720 Speaker 4: So for that afternoon snack that's more savory, filling, still crunchy, tasty, 376 00:15:45,240 --> 00:15:47,040 Speaker 4: I'm really really happy with it. So yeah, go to 377 00:15:47,040 --> 00:15:50,720 Speaker 4: Woolies check them out. The kids love them. Fantastic lunchbox edition, 378 00:15:51,240 --> 00:15:53,680 Speaker 4: great mid afternoon snack, great for coming up for travel 379 00:15:53,720 --> 00:15:55,640 Speaker 4: when you're in the car, you're going on a plane. 380 00:15:55,960 --> 00:15:57,720 Speaker 3: And yeah, big thumbs up from me. I was really 381 00:15:57,720 --> 00:15:58,600 Speaker 3: excited to see them. 382 00:15:59,160 --> 00:16:01,320 Speaker 1: And ingredient wise, only two which is what we love 383 00:16:01,360 --> 00:16:03,320 Speaker 1: at a mama and salt. You know, what more would 384 00:16:03,320 --> 00:16:04,800 Speaker 1: you need? In at a Mama, just at a Mamma 385 00:16:04,880 --> 00:16:07,280 Speaker 1: and salt, so very clean, very lean, and a good 386 00:16:07,280 --> 00:16:08,320 Speaker 1: little fine from Zuzi. 387 00:16:08,480 --> 00:16:10,440 Speaker 3: Yes, so hopefully we get some more. 388 00:16:10,440 --> 00:16:12,440 Speaker 4: We like it when there's a new product in the supermarket, 389 00:16:13,040 --> 00:16:14,840 Speaker 4: all right ly, and we'll just to wrap us up today. 390 00:16:14,880 --> 00:16:17,880 Speaker 4: We know our listeners enjoy our recipe section. So this 391 00:16:17,960 --> 00:16:19,760 Speaker 4: is a very quick and easy one that I've made 392 00:16:19,760 --> 00:16:22,520 Speaker 4: for many years, but I wanted to talk about it 393 00:16:22,560 --> 00:16:26,680 Speaker 4: because it uses prawns and iding deficiency in women in Australia, 394 00:16:26,760 --> 00:16:29,960 Speaker 4: particularly around pregnancy and breastfeeding, is incredibly common. About fifty 395 00:16:30,000 --> 00:16:32,440 Speaker 4: percent of women get nowhere near the amount of iogene 396 00:16:32,440 --> 00:16:35,040 Speaker 4: that they need, and shellfish is one of the richest. 397 00:16:34,840 --> 00:16:35,800 Speaker 3: Natural sources of that. 398 00:16:35,840 --> 00:16:39,560 Speaker 4: So a lot of girls if you enjoy seafood, shellfish, prawns, 399 00:16:39,600 --> 00:16:42,160 Speaker 4: including them more, particularly coming into summer. And what I 400 00:16:42,240 --> 00:16:44,720 Speaker 4: do love about some of these prawn products is you 401 00:16:44,720 --> 00:16:46,920 Speaker 4: can get sort of the garlet prawns already shelled and 402 00:16:46,960 --> 00:16:48,200 Speaker 4: you can just throw them in the pan and they 403 00:16:48,200 --> 00:16:50,200 Speaker 4: do a really quick and easy dinner. So one of 404 00:16:50,200 --> 00:16:52,600 Speaker 4: the ones I love, I do the coliflower fried rice 405 00:16:52,640 --> 00:16:53,960 Speaker 4: with a bit of soy sauce that you can add 406 00:16:54,000 --> 00:16:56,880 Speaker 4: the garlet prawns to as a protein sauce. But my 407 00:16:56,960 --> 00:16:58,880 Speaker 4: other one that I love is what I call prawns 408 00:16:58,880 --> 00:17:00,920 Speaker 4: and feta, which I just do in the pan with 409 00:17:00,960 --> 00:17:05,480 Speaker 4: Spanish onion, any veggies I've got red capsicum, zucchini and 410 00:17:05,600 --> 00:17:07,840 Speaker 4: throw the garlet prawns in with some pisada and sprinkle 411 00:17:07,880 --> 00:17:10,199 Speaker 4: with goat cheese or fetter and it's literally one of 412 00:17:10,200 --> 00:17:13,840 Speaker 4: those five minute meals that's delicious, low calorie, low carb 413 00:17:14,000 --> 00:17:17,160 Speaker 4: and a very nutrient rich source of iodine. So check 414 00:17:17,160 --> 00:17:20,200 Speaker 4: out any of those garlet porn products in supermarkets. They're 415 00:17:20,200 --> 00:17:23,080 Speaker 4: at a pretty good price point, they taste good, and 416 00:17:23,160 --> 00:17:24,560 Speaker 4: a really good way for women to get a bit 417 00:17:24,600 --> 00:17:28,400 Speaker 4: more iodine because thyroid dysfunction in Australia is incredibly common. 418 00:17:28,760 --> 00:17:30,440 Speaker 1: And really easy for the family as well, Like if 419 00:17:30,480 --> 00:17:33,080 Speaker 1: you actually needed carbohydrate in your own diet or the 420 00:17:33,160 --> 00:17:35,280 Speaker 1: children needed it, you could easily put some normal patsa 421 00:17:35,320 --> 00:17:36,679 Speaker 1: in there. You could easily serve it with a bit 422 00:17:36,720 --> 00:17:39,359 Speaker 1: of rice as well, so very adaptable, I think as 423 00:17:39,359 --> 00:17:41,280 Speaker 1: a bit of a recipe base for the family as well, 424 00:17:41,480 --> 00:17:44,200 Speaker 1: if you wanted, you know, to slightly lower your carbohydrate 425 00:17:44,240 --> 00:17:45,960 Speaker 1: intake but include a few more veggies. You could do 426 00:17:45,960 --> 00:17:47,440 Speaker 1: a little bit of rice, a little bit of noody 427 00:17:47,440 --> 00:17:50,159 Speaker 1: and some extra like you know, noodles plus ucinu noodles 428 00:17:50,200 --> 00:17:52,359 Speaker 1: on top of that. So very adaptable, which is what 429 00:17:52,400 --> 00:17:53,880 Speaker 1: we like to see in a recipe as well. 430 00:17:54,040 --> 00:17:56,160 Speaker 3: And we love a five minute recipe. That's my kind 431 00:17:56,160 --> 00:17:57,200 Speaker 3: of recipe. 432 00:17:56,840 --> 00:17:59,639 Speaker 1: Absolutely, all right, Suzi, Well, that brings us to the 433 00:17:59,720 --> 00:18:02,920 Speaker 1: end of another midweek and motivational Wednesday episode. We would 434 00:18:02,960 --> 00:18:04,879 Speaker 1: love if you headed to our website, which is the 435 00:18:05,040 --> 00:18:08,119 Speaker 1: nutritioncouch dot com. We've got tons of different products available. 436 00:18:08,240 --> 00:18:10,960 Speaker 1: We have all of our product guides, snat guys, takeaway guides, 437 00:18:11,000 --> 00:18:14,240 Speaker 1: and our recently recorded webinars which will have your hormones 438 00:18:14,280 --> 00:18:16,760 Speaker 1: and y weight which is all about the psychology behind 439 00:18:16,800 --> 00:18:19,880 Speaker 1: weight losses. They're all available at the nutritioncouch dot com 440 00:18:19,920 --> 00:18:21,680 Speaker 1: and we thank you for tuning in and we will 441 00:18:21,680 --> 00:18:23,320 Speaker 1: catch you guys in the next episode. 442 00:18:23,480 --> 00:18:24,160 Speaker 3: Have a great week.