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