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Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Australia's leading dietitians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets and good food from the

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Speaker 1: Nutrition Couch. Today, Christmas is almost here, and so today

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Speaker 1: we share our best tips to prevent any Christmas kilos.

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Speaker 1: Our client case study is on meal replacement shakes and

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Speaker 1: how you can use them to support your weight loss goals.

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Speaker 1: We take a closer look at one of the many

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Speaker 1: zero alcohol wines you can now find, and our listener

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Speaker 1: question is how to say no to food when it's

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Speaker 1: on offer at Christmas time. But to start us off,

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Speaker 1: it's our very last episode before Christmas and we just

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Speaker 1: wanted to take a few minutes to wish all of

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Speaker 1: our listeners are very merry Christmas and a safe and

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Speaker 1: happy holiday. Agent Williatt and we will be.

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Speaker 2: Back Sunday, January the ninth with the latest in nutrition news,

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Speaker 2: media trends and new food products. But up until then, guys,

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Speaker 2: we really hope everybody has a happy, safe and nourished

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Speaker 2: festive season too.

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Speaker 1: I'll be looking forward to a brand new year with

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Speaker 1: a new baby. Yes, that might change the conversation a

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Speaker 1: little bit.

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Speaker 2: This is pre recorded FI, yeah, so I really hope

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Speaker 2: she's out by guys, But keep watching our social media

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Speaker 2: and I will let you know and if.

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Speaker 1: We will catch up in the new year. But we

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Speaker 1: are recording in advance, and that's why there's a bit

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Speaker 1: of a disconnect between when we're talking now and when

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Speaker 1: Leanne has the baby. But we will be sure to

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Speaker 1: put a gorgeous photo as soon as we can on

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Speaker 1: our Instagram over the holiday break. That I think it's

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Speaker 1: the topic we wanted to talk about today was sort

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Speaker 1: of a no brainer because over the last few weeks

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Speaker 1: and even months, I've been spending a lot of time

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Speaker 1: with my own clients le and talking about how to

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Speaker 1: actively prevent weight game over the holiday period. And when

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Speaker 1: we take a look at the research around holiday and

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Speaker 1: specifically Christmas weight game, it's pretty strong research to show

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Speaker 1: that the average adult will gain at least a kilo

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Speaker 1: or two. And the most concerning thing about that is

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Speaker 1: that we've tracked it and know that that weight is

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Speaker 1: really lost again. So it's kind of weight that is

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Speaker 1: that insidious creep over time. And we start another year

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Speaker 1: a little bit heavier, and it just continues to grow.

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Speaker 1: And a really interesting research study that I had looked

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Speaker 1: up because I was writing an article on this recently

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Speaker 1: was an active intervention in the UK to help people

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Speaker 1: try and prevent weight gain over the period. And one

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Speaker 1: of these strategies was to weigh themselves quite regularly throughout

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Speaker 1: the period, but also take some active steps around calorie

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Speaker 1: consumption and exercise to help prevent weight gain. And the

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Speaker 1: most significant predictor of weight gain preventionally and was weighing yourself. Now,

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Speaker 1: I know that that can be a controversial area. A

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Speaker 1: lot of people, myself included, are not wayers. We don't

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Speaker 1: hop on the scales very often. But in its defense,

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Speaker 1: what I would say is keeping an eye on your weight,

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Speaker 1: whether it's weighing or even just measuring your waist or

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Speaker 1: a belt measurement, is quite powerful in tracking because what

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Speaker 1: we do know is that it's much much harder to

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Speaker 1: get weight off once it's there, and the prevention is

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Speaker 1: actually much more much easier to do and assimilate. So

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Speaker 1: you know, keeping an eye on the scales and helping

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Speaker 1: to prevent the creep is very a thing that you

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Speaker 1: can do. It has an evidence based around it. But

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Speaker 1: for me and when we go into this period, for me,

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Speaker 1: it's about mindset, because I think subconsciously we give ourselves

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Speaker 1: permission to gain weight, and in the sense that we

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Speaker 1: might skip gym sessions, or give ourselves permission not to exercise,

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Speaker 1: or use the holidays as an excuse rather than an opportunity,

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Speaker 1: and basically throw any kind of food rule out the

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Speaker 1: window and give ourselves permission to eat vast quantities of

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Speaker 1: foods we never normally would saying because it's Christmas, Whereas

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Speaker 1: I think that if you go into Christmas with the

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Speaker 1: mindset that is, sure, I'm going to indulge in enjoy foods,

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Speaker 1: but I'm not going to overeat and do minimal exercise.

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Speaker 1: That's sort of the shift I like to see with

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Speaker 1: my clients, and going into it as an opportunity sometimes

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Speaker 1: to move more and take more control of your nutrition,

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Speaker 1: of course, still whilst enjoying those key holiday dates. What

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Speaker 1: are your main tips for your clients at this time

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Speaker 1: of year.

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Speaker 2: Yeah, and I agree with you, like I don't think

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Speaker 2: it's more so people give themselves permission to gain weight.

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Speaker 2: I think they just they kind of don't think about it.

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Speaker 2: Or it's just something that I think is like, oh, well,

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Speaker 2: it's Christmas, like whatever, and then they kind of put

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Speaker 2: on a couples in January and they're like, oh crap,

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Speaker 2: what happened. It's almost like we kind of we don't

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Speaker 2: think about it and we don't plan for it, and

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Speaker 2: then it's too late. By the time we do jump

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Speaker 2: on the scales or put on a you know, favorite

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Speaker 2: pair of jeans in January, we're like, oh wow, these

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Speaker 2: are like really tight. So I think it's just a

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Speaker 2: little bit of sort of pre planning ahead. And if

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Speaker 2: you know that you're someone who tends to start a

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Speaker 2: new diet on January first, or you know, be really

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Speaker 2: disappointed with yourself in January because all your hard work's

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Speaker 2: been undone. I think it's just a little bit of

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Speaker 2: that pre planning. And as you mentioned, Susie, it's about

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Speaker 2: that mentality and giving up that sort of all or

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Speaker 2: nothing mentality where just because it's Christmas it means that

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Speaker 2: we need to overindulge. We absolutely don't. Of course, we

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Speaker 2: can have some treats. Of course, we can have some

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Speaker 2: delicious food and a few drinks and skip a couple

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Speaker 2: of gym sessions. If we want, but we absolutely need

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Speaker 2: to aim for balance. Don't stop moving just because it's December,

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Speaker 2: don't stop eating your salad just because it's Christmas Day.

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Speaker 2: All of these wonderful things that we do from a

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Speaker 2: health perspective still matter and still count. And I think

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Speaker 2: for my clients, I'm really you know, getting them to

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Speaker 2: be quite mindful with social eating and particularly drinking and

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Speaker 2: just watching calories from drinks, just alcohol. You know, there's

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Speaker 2: a lot of just juices, cordials, you know, fancy mocktails,

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Speaker 2: that sort of thing around this time of year. You know,

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Speaker 2: they go hand in hand with the extra socializing as well.

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Speaker 2: So I've always wanted to say sort of try not

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Speaker 2: to drink your calories because it's just not that felling.

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Speaker 2: So whenever I'm at a restaurant, I'll basically just have

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Speaker 2: a coffee or I'll have a glass of water. That's

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Speaker 2: pretty much my ordun ninety percent of the time from

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Speaker 2: a drink perspective, I would much rather sort of eat

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Speaker 2: my calories because it's a lot more fillings. So I

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Speaker 2: think just doing some simple swaps this time of year

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Speaker 2: can be really really helpful and not sort of putting

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Speaker 2: your head in the sand and then coming out in

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Speaker 2: January and being like, oh crap, now I've put on

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Speaker 2: a couple of keel as. Now I have to lose

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Speaker 2: it again. It's much easier to just maintain balance over

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Speaker 2: December and then maintain balance over January than it is

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Speaker 2: to sort of blow out in December and then have

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Speaker 2: to restart over in January. So I agree with you.

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Speaker 2: I think it's more around that, just sort of thinking

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Speaker 2: about what's happened to you in previous years and if

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Speaker 2: you didn't feel great come January in previous years, and

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Speaker 2: now is the time that we can do something about it.

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Speaker 1: A couple of the things you said. You were talking

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Speaker 1: a lot about timing, And I also find that people

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Speaker 1: are often overeating right through December and all of January

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Speaker 1: and write it off as Christmas, when really Christmas is

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Speaker 1: a day or two. So really isolating those special occasions

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Speaker 1: and specifically special occasions in which to eat more indulgent

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Speaker 1: foods I think is quite powerful. And then remember once

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Speaker 1: you get to Boxing Day or the twenty seventh, it's

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Speaker 1: okay to go back to regular or even lighter eating

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Speaker 1: as a way to compensate for that over consumption. And

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Speaker 1: I know that sometimes there's a bit of resistance around

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Speaker 1: promoting restrictive diets or buffering the effect of calories. But

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Speaker 1: I think look, as human beings, we accept that at

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Speaker 1: times we will eat too much. I think it's reasonable

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Speaker 1: to expect a time we might eat lightly, And I

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Speaker 1: think that makes perfect sense. If you've had some really

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Speaker 1: heavy meals with desserts and treats and cheese platters and

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Speaker 1: a whole array of extras you wouldn't normally have for me,

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Speaker 1: it makes sense that you would then have a day

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Speaker 1: or two with light salads and fresh summer fruit and

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Speaker 1: some light seafood to buffer it out. You know, we

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Speaker 1: can't just keep eating and eating and eating. And the

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Speaker 1: other key thing I observe with my clients is that

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Speaker 1: when I have a holiday period, I am excited because

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Speaker 1: I know I'm going to have more time to exercise,

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Speaker 1: whereas my clients are like, oh, who, I don't have

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Speaker 1: to go and do exercise. So I think, you know,

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Speaker 1: looking at the day's office as an opportunity to move

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Speaker 1: more rather than an excuse to do less. Is it crucial.

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Speaker 1: And it doesn't have to be flogging yourself at the gym.

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Speaker 1: It can be a beach extra beach walks or backyard

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Speaker 1: cricket or that. It's definitely no excuse really to not

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Speaker 1: be at least getting your steps in and it will

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Speaker 1: be better for your digestion, it will be better for

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Speaker 1: your sleep if you just still get those steps up

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Speaker 1: and make the most of the longer days. So I

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Speaker 1: think that's a really important part of it. And making

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Speaker 1: the most of time with friends and family, or you

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Speaker 1: might want time away from friends and family and use

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Speaker 1: it is an excuse to go and walk. So definitely

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Speaker 1: it's not an excuse to do less. If anything, I

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Speaker 1: would say it's time to do more.

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Speaker 2: I was going to say, involve the whole family. If

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Speaker 2: they're not driving you insane by twenty fifth December, you know,

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Speaker 2: go on, go on some hikes with the family, Go

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Speaker 2: explore your local area, go find a new park, or

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Speaker 2: if the kids want to go play at the park,

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Speaker 2: there's no reason you can't do a park workout while

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Speaker 2: they're there, or if they want to go on that

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Speaker 2: ride their bikes out at the local I don't know

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Speaker 2: when we kids, Mum used to take us out to

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Speaker 2: the supermarket once it had closed because you know, they

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Speaker 2: had the speed humps and we'd like ride over them

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Speaker 2: with our bikes. It was so fun when we were kids.

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Speaker 2: You know, you can do your workout or you can

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Speaker 2: do some extra walking, extra steps around there while the

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Speaker 2: kids are on their skateboards or their bikes. So really

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Speaker 2: use it as a time that the whole family can

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Speaker 2: get active. You know, the kids are stopping school soon

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Speaker 2: or you know once this podcasts as long as the

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Speaker 2: kids have stopped school, so you know they're generally moving less.

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Speaker 2: So instead of letting them spend hours in front of

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Speaker 2: the TV or screens all that sort of thing, get

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Speaker 2: them out into the fresh air and use it as

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Speaker 2: a way that the whole family can get active, and

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Speaker 2: as Susi said, be a little bit more active, because

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Speaker 2: it's definitely the time of year that we want to

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Speaker 2: start listening to our bodies and letting go of the rules.

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Speaker 2: We don't have to eat breakfast just because we wake up.

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Speaker 2: If we wake up and we're not feeling hungry, honor

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Speaker 2: that hunger, and you don't have to eat anything until

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Speaker 2: you do feel hungry. But if you wake up and

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Speaker 2: you're feeling really hungry, well then that's great. You can

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Speaker 2: eat breakfast as well. I think we have a lot

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Speaker 2: of too many sort of like rules or structure for

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Speaker 2: sort of fifty percent of people, and the other fifty

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Speaker 2: percent of people don't have enough structure within their day

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Speaker 2: and they're too flexible and they're completely off track. So

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Speaker 2: I think having that little bit of structure but not

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Speaker 2: being too rigid with diet rules and that sort of thing.

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Speaker 2: This timing year, it's nice to find a healthy balance.

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Speaker 2: So really try to tune in, listen to your body,

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Speaker 2: and get the whole family involved in extra movement and

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Speaker 2: activity at this time of the year. I think it's

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Speaker 2: some really wonderful health focus behaviors.

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Speaker 1: And I think the other tip that I would give

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Speaker 1: is you've got to get the leftovers out of the house. Yeah,

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Speaker 1: because if you have lashings of pudding and cakes and chocolate,

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Speaker 1: ginger world houses keep eating. So I try and get

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Speaker 1: it out of the house as quickly as possible, give

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Speaker 1: it away, let people take it to work, you can

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Speaker 1: gift it because if it is there, that's the biggest

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Speaker 1: predictor of food consumption, it's availability. So if it's in

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Speaker 1: the house and you open the fridge and you see it,

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Speaker 1: you'll keep eating it. So even freeze things if you can,

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Speaker 1: so you've got meals for later, but definitely those more

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Speaker 1: indulgent foods that really are special occasion foods and not

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Speaker 1: foods we can eat every single day. Your best to

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Speaker 1: get it out of the house because otherwise you'll still

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Speaker 1: be overeating. Come Gendery, and that's where the extra kilos

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Speaker 1: come from. It's not from the one off meal on

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Speaker 1: Christmas Day. It's the overeating that occurs over several weeks.

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Speaker 1: So that's another big tip. Give it away, leave it

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Speaker 1: at people's houses, don't take it home, get rid of

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Speaker 1: it because ultimately there's probably calories that we don't need

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Speaker 1: or even really want, but we will eat what's readily available.

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Speaker 2: And my last tip, Susie and my family is absolutely

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Speaker 2: the worst for this. It's buying too much food at

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Speaker 2: this time of year. Like my mom puts out, like,

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Speaker 2: oh my goodness, like the cheese platters and that black

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Speaker 2: bless her, she's a sweetheart. The cheese platters and the

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Speaker 2: fresh food and the pretzels and their puddings and all

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Speaker 2: the homemade biscuits. And that's like the pre lunch meal.

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Speaker 2: And then we've done breakfast with Davis family, lunch with

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Speaker 2: my family, We've got dinner with David's family and it's

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Speaker 2: like Mom does like a six course meal just for lunch.

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Speaker 2: I'm like, Mom, don't buy all that stuff. And as

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Speaker 2: you go through Colls or wherever you do your supermarket shopping,

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Speaker 2: you look into people's trolleys and they're just absolutely loaded.

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Speaker 2: So we're just buying too much food at this time

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Speaker 2: of year. So think about food wastage as well, guys.

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Speaker 2: And I'm on board with this because my family does

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Speaker 2: it not so great at all. We always have too

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Speaker 2: much food, so we don't need that much food as

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Speaker 2: adultsal is what we think. We like, nobody is going to,

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Speaker 2: I hope, go hungry at Christmas time. So maybe you know,

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Speaker 2: if you're thinking, oh, buy this just in case, or

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Speaker 2: I'll buy this treat just in case, probably not needed.

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Speaker 2: So if you're someone that really struggles to get rid

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Speaker 2: of the leftovers and that sort of thing after Christmas,

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Speaker 2: I think buying less is a great strategy to begin

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Speaker 2: with because people, especially if you're having guests over rarely

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Speaker 2: people come empty handed. You'll end up with so much

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Speaker 2: more food than just what you buy. So I think

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Speaker 2: not buying too much is a great strategy. To begin with,

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Speaker 2: and I'm on board with you guys. This year, I'm

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Speaker 2: going to try and minimize some food waste from my family,

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Speaker 2: so I'll be That'll be a goal that I'm sort

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Speaker 2: of setting for my family this year, is not buying

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Speaker 2: more than we actually need.

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Speaker 1: Can I say I saw a photo of your mum.

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Speaker 1: She is tiny? No, she is a tiny human. What

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Speaker 1: does she weigh? Like forty kilos? She maybe forty five

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Speaker 1: forty six.

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Speaker 2: I've been trying to I had her on sausage in

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Speaker 2: for a while.

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Speaker 1: Does she eat it? I bet she doesn't eat all

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Speaker 1: that food. No, no, no, no, she's a feeder. Probably not

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Speaker 1: eat it.

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Speaker 2: Yeah, yeah, she's a feeder. She's definitely her Her love language

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Speaker 2: is food. She's a feeder.

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Speaker 1: She doesn't eat very much. I've seen her. She's tiny.

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Speaker 2: She's a Malaysian, so she's you know, naturally quite short

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Speaker 2: and quite small. She's very but yeah, blessed. She's all

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Speaker 2: about the food. But she's busy preparing everything exactly.

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Speaker 1: She doesn't so exactly. That's interesting to watch it Christmas

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Speaker 1: as While I always get clients to observe others eating

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Speaker 1: behavior because there'll be ones you prepare all the food,

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Speaker 1: but they don't eat it, so you got to be

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Speaker 1: onto those.

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Speaker 2: And the ones that don't prepare anybody eat at all.

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Speaker 1: Exactly wonderful.

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Speaker 2: So a topic, Susie that's come up a few times

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Speaker 2: via Instagram messages is in relation to meal replacement checks,

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Speaker 2: and I know that I myself have used them in

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Speaker 2: the past, particularly when I was working at the hospital

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Speaker 2: for a lot of patients are pre surgery. A lot

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Speaker 2: of our surgeons actually specifically requested a couple of our

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Speaker 2: patients go on to very low calorie diets using meal

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Speaker 2: replacements before surgery. It is particularly elective type procedures. So

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Speaker 2: that's sort of the only area I've really used them

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Speaker 2: in my past. I don't really use them in my

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Speaker 2: clinic these days, but I know you had a bit

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Speaker 2: of an interesting case study with a client using some

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Speaker 2: meal replacements, didn't you, Susie.

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Speaker 1: I did, and I thought we have had a few

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Speaker 1: questions about them now. A meal replacement shake is a

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Speaker 1: scientifically formulated product that has a macronutrient sorry micronutrient or

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Speaker 1: vitamin and mineral profile of a meal for significantly fewer calories.

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Speaker 1: So they're usually about two hundred calories, very controlled amount,

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Speaker 1: generally of carbohydrate and protein formulated to tick the box

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Speaker 1: and a number of those nutrients. So meal replacements can

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Speaker 1: be marketed as an entire Mirr replacement, low calorie diet,

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Speaker 1: which may be used before surgery as you described, where

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Speaker 1: people replace three meals a day with a bar, a

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Speaker 1: soup or a shake and then a little bit of

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Speaker 1: salad or vegetables. Or you also see them used as

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Speaker 1: a single meal replacement, perhaps as a breakfast or a dinner,

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Speaker 1: as a low calorie option. Now it should be said

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Speaker 1: ly and these are a different from protein shakes. So

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Speaker 1: protein shake may just have the nutrient protein in them

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Speaker 1: and then you consume them with water or milk, whereas

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Speaker 1: a formulated meal replacement will have a range of those

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Speaker 1: different nutrients in it. They're quite different things, and so

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Speaker 1: a protein shake is not a meal replacement, but a

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Speaker 1: Mirr replacement could be considered a protein shake. So that's

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Speaker 1: the difference. So I have used them, as have you

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Speaker 1: with surgeons pre surgery, to reduce the size of the liver.

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Speaker 1: If they are followed, they can induce ketoe which is

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Speaker 1: fat burning because the low calorie and low carbohydrate load

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Speaker 1: induces ketosis in which you can lose weight relatively quickly,

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Speaker 1: and as such they can be used as a prescription

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Speaker 1: for people who have significant amounts of weight to lose

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Speaker 1: weight quickly, and indeed there's a growing evidence space to

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Speaker 1: show they're quite powerful and helping to reverse type two

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Speaker 1: diabetes if they can be followed. The issue for me,

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Speaker 1: of course, with me replacement is that it's quite a

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Speaker 1: diet to be following. You know, I generally, as a

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Speaker 1: dietian try and encourage my clients to eat whole foods

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Speaker 1: and fresh, natural food and I would always much prefer

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Speaker 1: them to be eating as opposed to swapping a meal

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Speaker 1: fresh shake. But I do use shakes, and if I

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Speaker 1: have a client who wants quick weight loss or has say,

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Speaker 1: you know, it is one hundred and fifty kilos and

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Speaker 1: needs to lose twenty or thirty kilos very quickly, or

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Speaker 1: wants to I will absolutely use them if they're open

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Speaker 1: to it, or they may like it and have had

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Speaker 1: great success in the past. And of course then there's

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Speaker 1: always an art to returning to a normal diet and

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Speaker 1: grading up so you don't instantly regain that weight. But

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Speaker 1: the client case study that I thought was quite relevant

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Speaker 1: was I've had a female client who has severe insulin resistance,

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Speaker 1: and she had lost using a general calorie controlled, macronutrient

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Speaker 1: balanced plan a good twenty I want to say, at

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Speaker 1: least twenty kilos, and then she had quite a significant

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Speaker 1: weight plateau, so she really was struggling. She'd hurt her

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Speaker 1: ankle so was unable to do a lot of structured activity.

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Speaker 1: She was also a teacher, so I was doing marking

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Speaker 1: and spending a lot of time sitting working at home,

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Speaker 1: and she said to me, look, I want to I'm

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Speaker 1: going to do mirror replacements for a couple of weeks

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Speaker 1: just to get kick off the weight loss again. And

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Speaker 1: so she has been doing two mirror replacements a day

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Speaker 1: and then one small meal, so still coming in at about

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Speaker 1: eight hundred to one thousand calories while she's so inactive,

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Speaker 1: and you know, she's continued now to lose another close

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Speaker 1: to ten kilos just by having losing a kilo a

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Speaker 1: week by this model. Now she I would say, leanne

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Speaker 1: is an anomaly. Most people I find have a lot

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Speaker 1: of difficulty following that kind of strict regime for any

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Speaker 1: extended period of time, and hence my reluctance to commend

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Speaker 1: or suggest it because I really like to try programs

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Speaker 1: that people can sustain long term. But for that client,

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Speaker 1: it was the right choice, and she asked about it,

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Speaker 1: and I've just guided the process, and then our job

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Speaker 1: will be to guide her to get her to her

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Speaker 1: goal weight, but then make sure she doesn't regain the

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Speaker 1: weight once she stops using the mill replacement shakes. But yeah,

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Speaker 1: I think they are absolutely a viable option, and I

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Speaker 1: do use them, and I use them in both of

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Speaker 1: those ways, either as a single mill replacement as a buffer,

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Speaker 1: perhaps part of a fast stay, if someone was doing

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Speaker 1: a five hundred calorie diet once or twice a week,

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Speaker 1: as a convenient meal on the go for busy people

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Speaker 1: and in those extreme cases, or perhaps for people with

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Speaker 1: very high risk of type two diabetes. There is an

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Speaker 1: evidence space to support their use as a total mirror

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Speaker 1: replacement program. What I would say is, if you are

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Speaker 1: starting the new year, and we will indeed spend a

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Speaker 1: lot of time on New Year's diets in January when

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Speaker 1: we come back on the nutrition couch, if you do

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Speaker 1: think that you would like to try a shape program

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Speaker 1: or incorporate shakes as part of your weight control plan,

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Speaker 1: moving forward, you will get much better results in investing

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Speaker 1: seeing a diety to guide you through the process because

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Speaker 1: there is a process to it, particularly if you do

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Speaker 1: full meal replacement for a period and then grade up

404
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Speaker 1: to regular eating, and you will get much better results

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Speaker 1: working with a dietitian to guide that than if you

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Speaker 1: do it on your own, because there's an art to it,

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Speaker 1: as is the art of dietetics. And as I said

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Speaker 1: with my client, I believe one of the reasons she's

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Speaker 1: had such success is that we've worked closely together to

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Speaker 1: manage hunger and strategy around that with the goal of

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Speaker 1: not allowing that weight to be regained long term. So

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Speaker 1: that would be my best advice. Any diet, including meal

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Speaker 1: replacement or VLCD, will work, but the art to it

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Speaker 1: is making sure that you adjust to normal eating again

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Speaker 1: the right way to basically not undo all of your

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Speaker 1: hard work. So that's probably my take home message. Yes,

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Speaker 1: they're a viable option for the right person, but you

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Speaker 1: will get better results if you do it under supervision.

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Speaker 2: And I think the key message is really the right person,

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Speaker 2: because I don't really use them for my clients because

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Speaker 2: they're just not feeling like you really have to be

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Speaker 2: so so motivated, you know, for pre surgery clients at

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Speaker 2: the hospital, they were because the surgeons were basically like,

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Speaker 2: you're not getting you knee replacement or you're not getting

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Speaker 2: your your bariotric surgery unless you actually do this probably

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Speaker 2: for two full weeks, we'll just keep bumping your surgery.

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Speaker 2: So their motivation levels were really really high. But I

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Speaker 2: feel like a lot of people, you know, in the

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Speaker 2: general sort of public will use them just to sort

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Speaker 2: of replace one meal versus using the full two to

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Speaker 2: three shakes a day as part of the VSD program.

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Speaker 2: So I really do think that if you are going

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Speaker 2: to use them, as Susie said, make sure you're doing

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Speaker 2: it in combination with a dietition because that such low calorie,

435
00:18:23,920 --> 00:18:26,000
Speaker 2: like you're not just losing fat stores, you're also losing

436
00:18:26,040 --> 00:18:28,359
Speaker 2: your muscle mass as well, so metabolically you're just going

437
00:18:28,400 --> 00:18:30,560
Speaker 2: to you're not going to be great long term, and

438
00:18:30,840 --> 00:18:32,919
Speaker 2: it's very very easy for that weight to come straight

439
00:18:32,960 --> 00:18:35,000
Speaker 2: back on again the minute you return to a normal eating.

440
00:18:35,480 --> 00:18:38,240
Speaker 2: Your calories have to be slowly increased over time, and

441
00:18:38,280 --> 00:18:41,320
Speaker 2: as you start to introduce more carbohydrate, favorite gram of

442
00:18:41,320 --> 00:18:43,600
Speaker 2: carbohydrate you eat, your body stores two to three grams

443
00:18:43,600 --> 00:18:46,479
Speaker 2: of essentially water or fluid. So those scale is going

444
00:18:46,520 --> 00:18:49,160
Speaker 2: to increase, but it might not necessarily be fat gain

445
00:18:49,359 --> 00:18:52,160
Speaker 2: as you start to reintroduce some of the carbohydrates into

446
00:18:52,160 --> 00:18:53,919
Speaker 2: the diet as well. But I think the biggest thing

447
00:18:53,960 --> 00:18:56,960
Speaker 2: is to make sure those shakes are nutritionally complete. So,

448
00:18:57,040 --> 00:18:58,960
Speaker 2: as Susi said, it's not just a protein shake, it's

449
00:18:59,000 --> 00:19:00,879
Speaker 2: not just a random product that you find offline that

450
00:19:00,880 --> 00:19:02,520
Speaker 2: has a bit of greens powder mixed into it in

451
00:19:02,560 --> 00:19:04,960
Speaker 2: a bit of protein. It needs to be nutritionally complete,

452
00:19:05,040 --> 00:19:08,800
Speaker 2: have all of our micronutrients plus our macronutrients. So really

453
00:19:08,840 --> 00:19:10,400
Speaker 2: on the box of the product. And probably the two

454
00:19:10,400 --> 00:19:13,000
Speaker 2: biggest ones that come to mind, Susie are Optifast and

455
00:19:13,000 --> 00:19:16,680
Speaker 2: opti Slim. I think Tony Ferguson does another one as well.

456
00:19:16,720 --> 00:19:19,640
Speaker 2: Those three from memory are all nutritionally complete. A lot

457
00:19:19,680 --> 00:19:22,199
Speaker 2: of the other brands online or what influences promote and

458
00:19:22,240 --> 00:19:24,879
Speaker 2: that sort of thing are more just either protein shakes

459
00:19:25,000 --> 00:19:28,560
Speaker 2: or quote unquote mirror replacements, but they're not actually nutritionally complete,

460
00:19:28,560 --> 00:19:31,200
Speaker 2: so they're lacking in a lot of our micronutrients as well.

461
00:19:31,640 --> 00:19:33,760
Speaker 2: So I think, just really as you said, Zuzi, I

462
00:19:33,760 --> 00:19:35,160
Speaker 2: think the easiest option is just to go and see

463
00:19:35,160 --> 00:19:37,280
Speaker 2: a dietitian or really just to do your homework and

464
00:19:37,320 --> 00:19:39,439
Speaker 2: do your research and make sure that you're just at

465
00:19:39,520 --> 00:19:41,439
Speaker 2: least having some baseline blood tests with you or with

466
00:19:41,520 --> 00:19:44,399
Speaker 2: your doctor as well. And anyone thinking about commencing a

467
00:19:44,440 --> 00:19:48,200
Speaker 2: full VLCD program, a very low calorie diet program should

468
00:19:48,280 --> 00:19:51,159
Speaker 2: absolutely one percent, without a doubt, either be working with

469
00:19:51,200 --> 00:19:53,760
Speaker 2: a dietitian or with your GP because as Suzi said,

470
00:19:53,800 --> 00:19:55,600
Speaker 2: it can and juice cotosis, and there are a few

471
00:19:55,640 --> 00:19:58,440
Speaker 2: medical conditions that we would be sort of worried about

472
00:19:58,440 --> 00:20:02,080
Speaker 2: as well. And you always used to always recommend baseline

473
00:20:02,080 --> 00:20:05,240
Speaker 2: bloods at the hospital before anybody even started a VLCD

474
00:20:05,400 --> 00:20:08,880
Speaker 2: program as well, and watching things like Trager side levels

475
00:20:08,880 --> 00:20:09,919
Speaker 2: and liver and that sort of thing.

476
00:20:10,280 --> 00:20:13,199
Speaker 1: I've consulted this year for the Biosome brand, which is

477
00:20:13,200 --> 00:20:16,840
Speaker 1: a nutritionally complete VELCD sold at community pharmacy. So that's

478
00:20:16,880 --> 00:20:19,560
Speaker 1: another brand that have got some good resources attached to

479
00:20:19,600 --> 00:20:22,919
Speaker 1: it and some great locale recipes that I designed. But

480
00:20:22,960 --> 00:20:24,800
Speaker 1: the other thing I would say, as a final note

481
00:20:24,800 --> 00:20:27,320
Speaker 1: on mirror placement, if the thought of shakes makes you

482
00:20:27,359 --> 00:20:30,960
Speaker 1: feel sick, it's not for you or hungry. It's definitely

483
00:20:31,000 --> 00:20:32,879
Speaker 1: a kind of person who finds that it works in

484
00:20:32,880 --> 00:20:35,480
Speaker 1: with their lifestyle and it suits them because it's easy

485
00:20:35,560 --> 00:20:38,199
Speaker 1: and not that's what my client actually had said. She

486
00:20:38,280 --> 00:20:39,960
Speaker 1: just wanted something easy to do. She didn't want to

487
00:20:40,000 --> 00:20:41,600
Speaker 1: have to think about it for a while. And that

488
00:20:41,760 --> 00:20:43,840
Speaker 1: is the right person. But if the whole thought of

489
00:20:43,880 --> 00:20:45,879
Speaker 1: shakes is already playing with your mind, it's not for you.

490
00:20:45,960 --> 00:20:48,480
Speaker 1: So you're absolutely right. It's for a very specific type

491
00:20:48,480 --> 00:20:50,520
Speaker 1: of person. It can be effective for the right client,

492
00:20:50,600 --> 00:20:52,479
Speaker 1: but you've got to match the diet to the person,

493
00:20:52,520 --> 00:20:54,080
Speaker 1: and that's the key always.

494
00:20:54,280 --> 00:20:56,440
Speaker 2: Yeah, and you have to be strong mentally as well,

495
00:20:56,480 --> 00:20:57,879
Speaker 2: because if you're going to do it for you know,

496
00:20:57,960 --> 00:20:59,800
Speaker 2: Monday to Friday, then you're going to cheat and blow

497
00:20:59,840 --> 00:21:02,119
Speaker 2: out all weekend. You're just going to undo all of

498
00:21:02,160 --> 00:21:04,199
Speaker 2: your hard work because the thing with katosis is that

499
00:21:04,440 --> 00:21:07,199
Speaker 2: you need to drop those carbohydrates right right down, and

500
00:21:07,200 --> 00:21:09,480
Speaker 2: that can take three, four, five days to actually achieve

501
00:21:09,520 --> 00:21:11,800
Speaker 2: that level of katosis, even to get your body into that.

502
00:21:11,960 --> 00:21:13,359
Speaker 2: If you're going to do it for five days, then

503
00:21:13,400 --> 00:21:15,480
Speaker 2: cheat for the weekend or eat some bread and you know,

504
00:21:15,520 --> 00:21:17,360
Speaker 2: go out for pizza in a couple of beers, it's

505
00:21:17,400 --> 00:21:19,280
Speaker 2: not worth it, like you're just undoing all of your

506
00:21:19,320 --> 00:21:21,600
Speaker 2: hard work. So unless you can be consistent with it,

507
00:21:21,840 --> 00:21:24,080
Speaker 2: I would say for an absolute minimum of two weeks,

508
00:21:24,160 --> 00:21:26,360
Speaker 2: if not probably four to eight weeks to at least

509
00:21:26,400 --> 00:21:29,480
Speaker 2: get some proper results. If you can't be consistent for

510
00:21:29,520 --> 00:21:31,400
Speaker 2: that long and mere replacements are not for you, They're

511
00:21:31,440 --> 00:21:32,120
Speaker 2: just not going to work.

512
00:21:32,240 --> 00:21:33,800
Speaker 1: That's a really good point. You do want to do

513
00:21:33,800 --> 00:21:36,280
Speaker 1: it in entirety for a period to get the results,

514
00:21:36,280 --> 00:21:38,280
Speaker 1: and generally I would only be recommending them for people

515
00:21:38,320 --> 00:21:40,240
Speaker 1: who had significant amounts of weight to lose. I'm talking

516
00:21:40,280 --> 00:21:42,680
Speaker 1: twenty thirty kilos. I'm definitely not talking people with five

517
00:21:42,960 --> 00:21:46,160
Speaker 1: or even ten kilos. There's better options for you, would

518
00:21:46,160 --> 00:21:50,120
Speaker 1: be what I the message I would share. All right, Well,

519
00:21:50,160 --> 00:21:54,480
Speaker 1: moving on to a different kind of drink. Chances are

520
00:21:54,560 --> 00:21:57,000
Speaker 1: you have been drinking a little bit more than usual lately,

521
00:21:57,760 --> 00:21:59,159
Speaker 1: or you may be one of the growing number of

522
00:21:59,160 --> 00:22:01,320
Speaker 1: Stadans who are noownce using not to drink. And the

523
00:22:01,320 --> 00:22:03,719
Speaker 1: good news for those people is there's a whole range

524
00:22:03,760 --> 00:22:06,840
Speaker 1: of growing low and zero alcohol wines and beers availably.

525
00:22:06,880 --> 00:22:09,240
Speaker 1: And I went to Dan Murphy's not long ago to

526
00:22:09,240 --> 00:22:11,960
Speaker 1: shoot a trolley from my Instagram, and I couldn't believe

527
00:22:12,040 --> 00:22:14,640
Speaker 1: the growth in this area of low alcohol or zero

528
00:22:14,720 --> 00:22:17,240
Speaker 1: alcohol wines. Now I know that you've been indulging a

529
00:22:17,280 --> 00:22:20,199
Speaker 1: little bit in these zero alcohol wines. We tried them all,

530
00:22:20,240 --> 00:22:23,439
Speaker 1: Sousie this year, being with child, and so you have

531
00:22:23,560 --> 00:22:26,639
Speaker 1: brought this brand to share with us today, which is

532
00:22:26,720 --> 00:22:28,200
Speaker 1: called plus and minis.

533
00:22:28,200 --> 00:22:31,119
Speaker 2: Plus and minus. I think plus and I'm.

534
00:22:30,960 --> 00:22:34,000
Speaker 1: Just reading it. I can't read my own script. Plus

535
00:22:34,000 --> 00:22:36,520
Speaker 1: and minis. I thought this extra you in there? Oh,

536
00:22:36,640 --> 00:22:40,040
Speaker 1: plus and minus. Goodness, it's late in the year. Plus

537
00:22:40,040 --> 00:22:41,680
Speaker 1: and minus. Then they've got a different this is a range.

538
00:22:41,680 --> 00:22:43,320
Speaker 1: I've picked the Pino Grizzio, but they've got a whole

539
00:22:43,320 --> 00:22:45,080
Speaker 1: different lot, don't they? Which ones? If you tried?

540
00:22:45,240 --> 00:22:47,480
Speaker 2: So, I've done the Pino Guzia, I've done the quote

541
00:22:47,560 --> 00:22:50,639
Speaker 2: unquote fake Champagne whatever you can't call it champagne, the Bubble,

542
00:22:50,720 --> 00:22:53,600
Speaker 2: the bubble variety, and also the Rose and definitely the

543
00:22:53,600 --> 00:22:56,760
Speaker 2: Pino Guzia or the sparkling variety will call it are

544
00:22:56,800 --> 00:22:58,960
Speaker 2: definitely two of my favorites. And I've tried a lot

545
00:22:58,960 --> 00:23:00,840
Speaker 2: of different brands. Couple of companies have sent me a

546
00:23:00,840 --> 00:23:04,440
Speaker 2: few different products. I've tried the zero alcohol beers, the wines.

547
00:23:04,520 --> 00:23:06,679
Speaker 2: I can't go near the reds. I love a glass

548
00:23:06,680 --> 00:23:09,399
Speaker 2: of good quality red wine, but the zero alcohol reds,

549
00:23:09,680 --> 00:23:11,639
Speaker 2: they just don't cut it. Susie, I really do think

550
00:23:11,680 --> 00:23:14,359
Speaker 2: the sparklings are the better options, but some of them

551
00:23:14,400 --> 00:23:16,800
Speaker 2: are just so sweet they almost taste like cordial, and

552
00:23:16,840 --> 00:23:18,600
Speaker 2: a lot of there's a few like you know, zero

553
00:23:19,119 --> 00:23:21,879
Speaker 2: calorie fake gin mixes and that sort of thing, and

554
00:23:21,920 --> 00:23:24,399
Speaker 2: I just find that they're so overwhelming from a sugar

555
00:23:24,440 --> 00:23:26,440
Speaker 2: and a sweetness perspective. To me, it tastes like I'm

556
00:23:26,440 --> 00:23:28,320
Speaker 2: just drinking a cup of cordial, and I'd actually just

557
00:23:28,359 --> 00:23:30,560
Speaker 2: right the drink water. So this plus and mitest brand

558
00:23:30,600 --> 00:23:33,360
Speaker 2: is one of my favorites. One of my lovely Instagram

559
00:23:33,359 --> 00:23:34,879
Speaker 2: followers sent it to me and she said, I've been

560
00:23:34,920 --> 00:23:35,840
Speaker 2: drinking this while pregnant.

561
00:23:35,840 --> 00:23:36,199
Speaker 1: Give it a go.

562
00:23:36,320 --> 00:23:38,520
Speaker 2: It's one of the better brands, and I think it's

563
00:23:38,520 --> 00:23:40,840
Speaker 2: probably you know, I've tried ten plus different brands and

564
00:23:40,920 --> 00:23:43,240
Speaker 2: varieties and this is definitely one of my favorites. So

565
00:23:43,720 --> 00:23:46,439
Speaker 2: it is very low calorie. So even if you're not pregnant,

566
00:23:46,440 --> 00:23:48,000
Speaker 2: it's a great option if you want to feel like

567
00:23:48,119 --> 00:23:50,680
Speaker 2: you're having a social drink with you know, your friends

568
00:23:50,760 --> 00:23:53,600
Speaker 2: or your family, but it's not water, for example. So

569
00:23:53,640 --> 00:23:56,560
Speaker 2: this one, it comes in a standard one bottle, so

570
00:23:56,600 --> 00:23:59,160
Speaker 2: it's seven to fifty meals. Calories per one hundred mills

571
00:23:59,240 --> 00:24:01,080
Speaker 2: is twenty four. So if you were to drink that

572
00:24:01,280 --> 00:24:04,760
Speaker 2: entire bottle of zero alcohol wine or all sparkling, it's

573
00:24:04,760 --> 00:24:06,200
Speaker 2: only about one hundred and eighty calories.

574
00:24:06,240 --> 00:24:07,040
Speaker 1: So I did that.

575
00:24:07,080 --> 00:24:08,960
Speaker 2: I went to a dinner party and I probably had

576
00:24:08,960 --> 00:24:10,720
Speaker 2: maybe three quarters of the bottle, just because you know,

577
00:24:10,760 --> 00:24:14,080
Speaker 2: everyone else was having quite a lot of alcohol and

578
00:24:14,119 --> 00:24:16,440
Speaker 2: I was sort of obviously the designated driver that day home.

579
00:24:16,520 --> 00:24:18,720
Speaker 2: So I was sitting there with my you know, fake

580
00:24:18,800 --> 00:24:20,600
Speaker 2: sparkling wine and it was all good and it was

581
00:24:20,680 --> 00:24:22,800
Speaker 2: quite enjoyable. I felt like I was able to, you know,

582
00:24:22,960 --> 00:24:25,160
Speaker 2: partake in the social aspect of at all, but only

583
00:24:25,200 --> 00:24:27,320
Speaker 2: you know, probably one hundred and fifty calories all up,

584
00:24:27,320 --> 00:24:29,159
Speaker 2: and I had close to the whole bottle versus if

585
00:24:29,160 --> 00:24:31,320
Speaker 2: I had drunk a whole bttle of champagne, Susie, that's

586
00:24:31,359 --> 00:24:33,359
Speaker 2: close to six hundred calories, and a whole bottle of

587
00:24:33,400 --> 00:24:35,359
Speaker 2: champagne or a whole bottle of wine can easily be

588
00:24:35,440 --> 00:24:37,800
Speaker 2: upwards of six hundred calories, so I think it's a

589
00:24:37,800 --> 00:24:40,440
Speaker 2: great lower calorie option. It's a great option health wise

590
00:24:40,480 --> 00:24:42,520
Speaker 2: as well, because we know too much alcohol is just

591
00:24:42,520 --> 00:24:44,760
Speaker 2: not great for our health. And it's quite affordable, I

592
00:24:44,760 --> 00:24:47,479
Speaker 2: think Dan Murphy's I bought a couple when they were

593
00:24:47,520 --> 00:24:49,160
Speaker 2: on sale, and I think they were only about eleven

594
00:24:49,200 --> 00:24:52,760
Speaker 2: dollars or something, and maybe full price, perhaps maybe fifteen

595
00:24:52,800 --> 00:24:54,879
Speaker 2: to twenty. So I mean it is, you know, probably

596
00:24:54,920 --> 00:24:57,359
Speaker 2: quite expensive because it's not actually wine, but when they

597
00:24:57,400 --> 00:24:59,200
Speaker 2: were on sale, actually thought it was quite a good option,

598
00:24:59,240 --> 00:24:59,920
Speaker 2: sort of ten or eleven.

599
00:25:01,200 --> 00:25:03,240
Speaker 1: I think I found this really interesting because there's a

600
00:25:03,240 --> 00:25:06,120
Speaker 1: common misconception that when we drink wine, or particularly sweet wine,

601
00:25:06,119 --> 00:25:08,280
Speaker 1: that it's got sugar in it, which is actually not

602
00:25:08,359 --> 00:25:12,040
Speaker 1: true because the carbohydrates and the sugars have been fermented

603
00:25:12,040 --> 00:25:14,399
Speaker 1: to make the alcohol, so they actually don't contain sugar,

604
00:25:14,760 --> 00:25:16,840
Speaker 1: so the calories are coming from the alcohol itself, not

605
00:25:16,880 --> 00:25:19,560
Speaker 1: actually sugar. But this, in this pinnagratio, it does have

606
00:25:19,960 --> 00:25:22,240
Speaker 1: not a lot, like you know, three point nine grams

607
00:25:22,240 --> 00:25:24,600
Speaker 1: of sugars per hundred, so like you described, it's got

608
00:25:24,720 --> 00:25:27,760
Speaker 1: about twenty eight grams of sugars in the entire bottle

609
00:25:27,800 --> 00:25:30,359
Speaker 1: if you were to polish that off. But that is

610
00:25:30,400 --> 00:25:32,760
Speaker 1: significantly more than you are getting a little bit of

611
00:25:32,800 --> 00:25:35,359
Speaker 1: sugar from this product, Whereas when I've seen a few

612
00:25:35,359 --> 00:25:38,919
Speaker 1: of the zero alcohol spirits in the cans, they're actually

613
00:25:38,920 --> 00:25:40,840
Speaker 1: so low there's nothing really much in them other than

614
00:25:40,840 --> 00:25:42,520
Speaker 1: a bit of flavor to the water, Whereas you do

615
00:25:42,560 --> 00:25:45,000
Speaker 1: get a little bit from this. But like you described,

616
00:25:45,000 --> 00:25:46,639
Speaker 1: if you're not drinking and you just want some flavor

617
00:25:46,640 --> 00:25:48,960
Speaker 1: and it tastes good, it's probably sugar is well spent.

618
00:25:49,280 --> 00:25:51,480
Speaker 1: But I thought that was worth noting that it's a

619
00:25:51,520 --> 00:25:53,760
Speaker 1: misconception that we actually get sugar from alcohol. It's just

620
00:25:53,840 --> 00:25:56,040
Speaker 1: the alcohol that's giving us calories. And when we're drinking,

621
00:25:56,400 --> 00:25:59,919
Speaker 1: the liver is so busy actually processing the alcohol content

622
00:26:00,080 --> 00:26:01,840
Speaker 1: that we tend to store the food that we eat

623
00:26:01,840 --> 00:26:03,399
Speaker 1: with it. So if we had a salad and a

624
00:26:03,440 --> 00:26:05,240
Speaker 1: bottle of wine, we'd be fine, But because we have

625
00:26:05,320 --> 00:26:08,359
Speaker 1: wedges and fried food, that tends to be stored. So

626
00:26:08,760 --> 00:26:11,480
Speaker 1: that's a little bit of point of confusion around alcohol.

627
00:26:11,520 --> 00:26:13,320
Speaker 1: But yeah, so there is a little bit of sweetness

628
00:26:13,359 --> 00:26:15,120
Speaker 1: in that, which perhaps is why it tastes half decent

629
00:26:15,200 --> 00:26:16,160
Speaker 1: compared to the other ones.

630
00:26:16,240 --> 00:26:18,360
Speaker 2: Exactly. This is probably one of the better tasty ones

631
00:26:18,480 --> 00:26:21,399
Speaker 2: or fairly similar to win or champagne that I've found,

632
00:26:21,560 --> 00:26:22,960
Speaker 2: compared to a lot of the other As you said,

633
00:26:23,040 --> 00:26:25,040
Speaker 2: zero alcohol gins in the cans. I just feel like

634
00:26:25,080 --> 00:26:26,960
Speaker 2: I'm just drinking soda water. I'm like, what's the point.

635
00:26:27,000 --> 00:26:28,680
Speaker 2: I'd rather just make my own soda water with a

636
00:26:28,680 --> 00:26:31,080
Speaker 2: bit of flavoring in it. So this is definitely from

637
00:26:31,080 --> 00:26:32,639
Speaker 2: what I found a closer match.

638
00:26:32,800 --> 00:26:34,760
Speaker 1: Yeah, you're right about the price though, because I've got

639
00:26:34,760 --> 00:26:37,960
Speaker 1: a few friends who don't drink and so they like

640
00:26:38,359 --> 00:26:41,760
Speaker 1: non alcoholic beer. But non alcoholic beer is not inexpensive.

641
00:26:41,760 --> 00:26:44,040
Speaker 1: It's like six or eight bucks. Still, like you just

642
00:26:44,040 --> 00:26:45,720
Speaker 1: have to spend on these things. It's a bit cheeky,

643
00:26:45,760 --> 00:26:46,040
Speaker 1: isn't it.

644
00:26:46,119 --> 00:26:48,440
Speaker 2: Yeah, Yeah, But I mean I'm happy to spend to,

645
00:26:48,600 --> 00:26:51,760
Speaker 2: you know, drink something other than water for the last

646
00:26:51,840 --> 00:26:54,199
Speaker 2: nine months, So for me, you know, I'm happy to

647
00:26:54,200 --> 00:26:55,800
Speaker 2: spend a little bit more just to sort of feel

648
00:26:55,800 --> 00:26:58,000
Speaker 2: like I'm not just the only one drinking water at

649
00:26:58,000 --> 00:27:00,280
Speaker 2: every single dinner party that I go to. For me,

650
00:27:00,320 --> 00:27:02,040
Speaker 2: it's an expense, but I know for a lot of people,

651
00:27:02,040 --> 00:27:04,280
Speaker 2: they're just happy to drink water. So I think, Marlo

652
00:27:04,359 --> 00:27:05,920
Speaker 2: the story, you do you, but this is a great

653
00:27:05,920 --> 00:27:09,119
Speaker 2: option if you want something that vaguely resembles wine or

654
00:27:09,200 --> 00:27:12,280
Speaker 2: sparkling champagne and doesn't cost you an arm and a

655
00:27:12,359 --> 00:27:14,919
Speaker 2: leg to get. And I think is also an Aussie

656
00:27:14,920 --> 00:27:16,080
Speaker 2: brand as well, which is nice.

657
00:27:16,160 --> 00:27:18,840
Speaker 1: But through to say that since her baby's about to

658
00:27:18,880 --> 00:27:21,120
Speaker 1: be bored, she won't be drinking any of these every again.

659
00:27:21,200 --> 00:27:22,560
Speaker 1: She's back on the full strength, so.

660
00:27:24,200 --> 00:27:26,800
Speaker 2: Back on the way using my breastfeeding app to know

661
00:27:26,800 --> 00:27:28,040
Speaker 2: how many I'm allowed.

662
00:27:29,880 --> 00:27:30,400
Speaker 1: Alrighty.

663
00:27:30,440 --> 00:27:32,640
Speaker 2: And that brings us to our final segment of the day,

664
00:27:33,160 --> 00:27:35,960
Speaker 2: which I think is really quite a great segment. So

665
00:27:35,960 --> 00:27:38,280
Speaker 2: it's a listener question around this time of year but

666
00:27:38,320 --> 00:27:40,880
Speaker 2: also around social eating. So one of our listeners reached

667
00:27:40,880 --> 00:27:43,120
Speaker 2: out to us and said, how do we this time

668
00:27:43,160 --> 00:27:46,480
Speaker 2: of year say no to food from family and friends

669
00:27:46,480 --> 00:27:49,119
Speaker 2: without being rude or without being judged? And I think this

670
00:27:49,240 --> 00:27:51,800
Speaker 2: is a big one, Susie, because and particularly I've had

671
00:27:51,840 --> 00:27:54,320
Speaker 2: a lot of clients that have diagnosed celiac disease. So

672
00:27:54,480 --> 00:27:56,639
Speaker 2: people will go out of their way to make something

673
00:27:56,680 --> 00:27:58,880
Speaker 2: like they're like I made this good and free cake

674
00:27:59,040 --> 00:28:00,359
Speaker 2: just for you, Like you have.

675
00:28:00,119 --> 00:28:00,439
Speaker 1: To have some.

676
00:28:00,560 --> 00:28:02,040
Speaker 2: I went out of my way to make it for you,

677
00:28:02,359 --> 00:28:04,399
Speaker 2: and so you do you feel quite guilty, and you

678
00:28:04,400 --> 00:28:06,480
Speaker 2: do feel quite rude saying no to it. But it

679
00:28:06,560 --> 00:28:08,560
Speaker 2: is difficult as well when I'm trying to teach my

680
00:28:08,600 --> 00:28:11,000
Speaker 2: clients to honor their hunger. They just have this enormous meal.

681
00:28:11,040 --> 00:28:12,760
Speaker 2: They're like, I don't actually need a piece of cake,

682
00:28:13,000 --> 00:28:14,879
Speaker 2: like or can I just have a really small sliveret

683
00:28:14,920 --> 00:28:16,919
Speaker 2: And then they cut them this enormous chunk, so like

684
00:28:17,080 --> 00:28:18,399
Speaker 2: I made it for you, you have to eat like

685
00:28:18,440 --> 00:28:20,320
Speaker 2: a quarter of the cake. So it is a it

686
00:28:20,400 --> 00:28:22,200
Speaker 2: is a hard thing to do at this time of year,

687
00:28:22,280 --> 00:28:23,880
Speaker 2: and I know a lot of other people feel quite

688
00:28:23,880 --> 00:28:26,400
Speaker 2: a lot of pressure, perhaps from in laws, perhaps from

689
00:28:26,480 --> 00:28:29,439
Speaker 2: family friends, perhaps from work colleagues to you know, go

690
00:28:29,520 --> 00:28:31,760
Speaker 2: out and actually drink or eat the three course meal

691
00:28:31,880 --> 00:28:34,080
Speaker 2: or you know, have the buffet style meals when just

692
00:28:34,240 --> 00:28:36,640
Speaker 2: they'd be quite happy with a smaller, tight meal. So

693
00:28:37,240 --> 00:28:39,400
Speaker 2: what are your tips around this time of year and

694
00:28:39,760 --> 00:28:43,360
Speaker 2: saying no without offending family and friend Susie, Oh.

695
00:28:43,160 --> 00:28:45,520
Speaker 1: It's so difficult because I know when we this is

696
00:28:45,560 --> 00:28:47,200
Speaker 1: I thought this was a great question, and I think

697
00:28:47,320 --> 00:28:49,320
Speaker 1: for anyone who comes from a European family, you'll know,

698
00:28:49,360 --> 00:28:51,160
Speaker 1: it's just not possible to say no a lot of

699
00:28:51,160 --> 00:28:55,440
Speaker 1: their time, for like me and Asian family, because when

700
00:28:56,160 --> 00:28:58,280
Speaker 1: we were talking about food at the office, you know,

701
00:28:58,320 --> 00:29:00,800
Speaker 1: I think it's much easier to teach colleagues that you're

702
00:29:00,800 --> 00:29:03,400
Speaker 1: actually going to always say no when they're serving cake,

703
00:29:03,640 --> 00:29:06,120
Speaker 1: and it's not taken with such offences in the case

704
00:29:06,120 --> 00:29:08,800
Speaker 1: of the family, So this is not an evidence based

705
00:29:08,840 --> 00:29:10,840
Speaker 1: way of managing it. But what I would say is

706
00:29:10,880 --> 00:29:13,240
Speaker 1: accept it and then taste it, but just don't eat it,

707
00:29:13,280 --> 00:29:16,120
Speaker 1: because very rarely do people really make sure you've eaten

708
00:29:16,120 --> 00:29:17,880
Speaker 1: it if you think about it, So they make sure

709
00:29:17,920 --> 00:29:19,440
Speaker 1: it's there and they've served you, and then when they

710
00:29:19,440 --> 00:29:21,960
Speaker 1: go off, they don't often check again, so they're not

711
00:29:21,960 --> 00:29:23,800
Speaker 1: actually going to force it down your throat. So you're

712
00:29:23,800 --> 00:29:25,760
Speaker 1: probably going to save yourself a lot of grief just

713
00:29:25,800 --> 00:29:28,240
Speaker 1: by accepting it and either you know, giving it to

714
00:29:28,280 --> 00:29:30,680
Speaker 1: somebody else or putting it on someone else's plate, or

715
00:29:30,720 --> 00:29:32,800
Speaker 1: have a taste and put it back, so not put

716
00:29:32,840 --> 00:29:34,640
Speaker 1: it back, but put it back on the table, or

717
00:29:34,920 --> 00:29:37,000
Speaker 1: you know, when if I'm with people, I'll often put

718
00:29:37,040 --> 00:29:38,760
Speaker 1: it on my husband's plate, you know, and he'll end

719
00:29:38,800 --> 00:29:40,400
Speaker 1: up eating it, which isn't good for him really. But

720
00:29:40,840 --> 00:29:42,880
Speaker 1: you know, there's tricks, I think, but I think actually

721
00:29:42,880 --> 00:29:46,560
Speaker 1: tackling it front on with family knowing European families, it's

722
00:29:46,560 --> 00:29:48,240
Speaker 1: just all Asian families, it's just not even going to

723
00:29:48,320 --> 00:29:51,240
Speaker 1: be possible. So yeah, I think sometimes accept and then

724
00:29:51,240 --> 00:29:54,360
Speaker 1: get rid of as her little back door strategy. But

725
00:29:54,400 --> 00:29:56,360
Speaker 1: I don't know if that's got no evidence space. As

726
00:29:56,360 --> 00:29:58,960
Speaker 1: I said, that's just my what I find works personally.

727
00:29:59,000 --> 00:30:01,200
Speaker 2: I don't think there are o space strategies in this case.

728
00:30:01,200 --> 00:30:03,720
Speaker 2: I think it's just it's what works. So I generally

729
00:30:03,760 --> 00:30:06,840
Speaker 2: say what some of my clients make your plan known upfront,

730
00:30:06,920 --> 00:30:10,840
Speaker 2: so when you arrive, it's easy to say, Hi, Susie,

731
00:30:10,840 --> 00:30:12,520
Speaker 2: thank you so much for having me at your dinner party.

732
00:30:12,680 --> 00:30:14,840
Speaker 2: Just let you know I'm not going to be drinking today.

733
00:30:15,040 --> 00:30:17,920
Speaker 2: It's much easier to make your plans known upfront when

734
00:30:17,920 --> 00:30:20,480
Speaker 2: you arrived, versus when they're pouring the wine at the

735
00:30:20,480 --> 00:30:22,560
Speaker 2: dinner table and you go, oh, no, no, no, for me,

736
00:30:22,720 --> 00:30:24,239
Speaker 2: they're going to go, oh, just have a little bit,

737
00:30:24,320 --> 00:30:25,959
Speaker 2: Just have a little bit. But if you make your

738
00:30:26,000 --> 00:30:28,600
Speaker 2: plans known upfront, I promise it'll be one hundred times

739
00:30:28,600 --> 00:30:30,680
Speaker 2: easier then when they're pouring the one at the dinner table,

740
00:30:30,720 --> 00:30:32,360
Speaker 2: all you have to say is no, no, Remember I

741
00:30:32,440 --> 00:30:34,440
Speaker 2: mentioned when I got here, I'm not going to drink.

742
00:30:34,480 --> 00:30:37,280
Speaker 2: It's just they've had time to process that. Or even

743
00:30:37,360 --> 00:30:39,560
Speaker 2: with the desserts, just letting you know, I'm so excited,

744
00:30:39,600 --> 00:30:41,600
Speaker 2: Susie that you're having me at your dinner party today.

745
00:30:41,840 --> 00:30:43,560
Speaker 2: I am just doing a little bit of juggling in

746
00:30:43,640 --> 00:30:45,680
Speaker 2: terms of my health and nutrition. So I'm so excited

747
00:30:45,680 --> 00:30:47,520
Speaker 2: to have the dinner party with you today, but I

748
00:30:47,520 --> 00:30:50,200
Speaker 2: won't be having any dessert. I hope that's okay. So

749
00:30:50,280 --> 00:30:52,640
Speaker 2: I think making your plans known upfront is a strategy

750
00:30:52,640 --> 00:30:54,960
Speaker 2: that I always use with my clients. Or the other

751
00:30:55,000 --> 00:30:57,440
Speaker 2: one is just again honoring your hunger and just saying,

752
00:30:57,640 --> 00:31:00,440
Speaker 2: I'm so sorry, I'm really fool that meal. It was

753
00:31:00,480 --> 00:31:02,920
Speaker 2: so delicious, I'm so full. Would it be okay if

754
00:31:02,920 --> 00:31:04,800
Speaker 2: I took some home with me? And that way you're

755
00:31:04,840 --> 00:31:06,840
Speaker 2: not offending anyone. You're not saying I'm not having any,

756
00:31:06,920 --> 00:31:08,560
Speaker 2: But it's like, can I just take some home with me?

757
00:31:08,760 --> 00:31:10,520
Speaker 2: Then you can regift it to a colleague or a

758
00:31:10,560 --> 00:31:13,800
Speaker 2: neighbor or the babysitter or whatever. It might be all.

759
00:31:13,800 --> 00:31:16,120
Speaker 2: The other option is thank you, that's so sweet of you.

760
00:31:16,200 --> 00:31:18,280
Speaker 2: Oh you made that just me, that's so kind of you.

761
00:31:18,600 --> 00:31:20,760
Speaker 2: I'll just have a little nibble as I'm really satisfied.

762
00:31:20,800 --> 00:31:22,720
Speaker 2: The mill you created was so delicious. I'll just have

763
00:31:22,720 --> 00:31:24,560
Speaker 2: a little nibble and I'll take the rest home with me.

764
00:31:24,880 --> 00:31:27,560
Speaker 2: Is that okay? And again, no one can force food

765
00:31:27,600 --> 00:31:30,040
Speaker 2: on you. If you're hungry like that, you know it's easy.

766
00:31:30,120 --> 00:31:32,320
Speaker 2: If you're going to say, oh, I'm sorry, i'm darting,

767
00:31:32,320 --> 00:31:34,280
Speaker 2: they'll be like, no, no, have some, have some. But

768
00:31:34,360 --> 00:31:36,240
Speaker 2: if you go at it from it, I'm really full,

769
00:31:36,240 --> 00:31:38,520
Speaker 2: I'm trying to honor my hunger perspective. I think people

770
00:31:38,840 --> 00:31:40,960
Speaker 2: will listen to that a lot more than oh, I'm

771
00:31:41,000 --> 00:31:43,680
Speaker 2: trying to be healthy. I think people has an easier

772
00:31:43,680 --> 00:31:45,440
Speaker 2: time trying to self sabotage you if you make it

773
00:31:45,480 --> 00:31:47,880
Speaker 2: about health or weight, loss of calories. But I always

774
00:31:47,880 --> 00:31:50,720
Speaker 2: find that if you say no, I'm actually really full,

775
00:31:51,080 --> 00:31:52,800
Speaker 2: I couldn't possibly fit it in. Can I take it

776
00:31:52,840 --> 00:31:55,280
Speaker 2: home with me? They respond a lot better to that.

777
00:31:55,560 --> 00:31:58,600
Speaker 1: There my tips and a little strategy I will often

778
00:31:58,640 --> 00:32:01,000
Speaker 1: give clients when they're going for weeks away with groups

779
00:32:01,040 --> 00:32:03,800
Speaker 1: of people or even at family functions where they may

780
00:32:03,840 --> 00:32:05,720
Speaker 1: have had a history of overeating or being served a

781
00:32:05,760 --> 00:32:07,560
Speaker 1: lot of food. I say, look, I want you to

782
00:32:07,560 --> 00:32:09,200
Speaker 1: look at it as a bit of an experiment, and

783
00:32:09,200 --> 00:32:11,480
Speaker 1: I want you to observe the difference in eating behavior,

784
00:32:11,560 --> 00:32:13,840
Speaker 1: because there'll be people there who shove everything that you

785
00:32:13,920 --> 00:32:16,080
Speaker 1: serve to them or crosses their path in their face

786
00:32:16,120 --> 00:32:19,160
Speaker 1: without even noticing mindlessly, and there'll be people who kind

787
00:32:19,160 --> 00:32:21,200
Speaker 1: of pick around it. They have a taste, they don't

788
00:32:21,200 --> 00:32:24,480
Speaker 1: need a whole lot. And that's an interesting observation of

789
00:32:24,520 --> 00:32:27,800
Speaker 1: people and when large amounts of food is available. And

790
00:32:27,840 --> 00:32:29,160
Speaker 1: so what we want to be able to do is

791
00:32:29,200 --> 00:32:31,640
Speaker 1: keep very mindful about it, and even if you accept

792
00:32:31,640 --> 00:32:34,480
Speaker 1: it or are forced to accept it, whichever the circumstance,

793
00:32:35,160 --> 00:32:36,760
Speaker 1: not have to eat it just because it's in front

794
00:32:36,800 --> 00:32:39,080
Speaker 1: of us, and get very good at sort of tasting

795
00:32:39,120 --> 00:32:41,400
Speaker 1: a little bit, putting it down, having a little pick.

796
00:32:41,400 --> 00:32:43,880
Speaker 1: Can you be surprised just that process of slowing down

797
00:32:43,880 --> 00:32:47,120
Speaker 1: the eating and being mindful can reduce calorie intake bay

798
00:32:47,200 --> 00:32:50,320
Speaker 1: up to thirty percent because you're not only registered that

799
00:32:50,320 --> 00:32:52,360
Speaker 1: you don't even want it, you register that it doesn't

800
00:32:52,400 --> 00:32:54,360
Speaker 1: taste as good as you thought. That it might you

801
00:32:54,440 --> 00:32:56,600
Speaker 1: might register that you're really quite full because you've just

802
00:32:56,680 --> 00:32:59,560
Speaker 1: had a massive meal and what you're getting pleasure from

803
00:32:59,640 --> 00:33:01,280
Speaker 1: is the first mouthful or two. You don't need to

804
00:33:01,280 --> 00:33:03,560
Speaker 1: eat the whole cake just because it's there. That there's

805
00:33:03,560 --> 00:33:07,320
Speaker 1: certainly programming, behavioral programming where people will just keep eating

806
00:33:07,400 --> 00:33:09,280
Speaker 1: just because it's in front of them. So another trick

807
00:33:09,360 --> 00:33:11,120
Speaker 1: is to, when it's there and you've had enough, push

808
00:33:11,160 --> 00:33:13,600
Speaker 1: it away or move it to the side so that

809
00:33:13,640 --> 00:33:16,360
Speaker 1: it actually comes away from your eye sight, just so

810
00:33:16,400 --> 00:33:18,960
Speaker 1: you don't get into that habit of mindlessly having it.

811
00:33:19,360 --> 00:33:21,800
Speaker 1: I like the idea of making the intention known early

812
00:33:21,880 --> 00:33:24,160
Speaker 1: in the piece, but I think I'm just thinking of

813
00:33:24,200 --> 00:33:27,480
Speaker 1: my Italian family. If I said, if I said to Nona,

814
00:33:27,880 --> 00:33:30,040
Speaker 1: I'm not going to be eating today, that wouldn't just

815
00:33:30,080 --> 00:33:33,000
Speaker 1: go out. That wouldn't be happening. So you're better to

816
00:33:33,040 --> 00:33:34,560
Speaker 1: take it and hope she doesn't notice that you didn't

817
00:33:34,600 --> 00:33:35,200
Speaker 1: need it all later.

818
00:33:35,360 --> 00:33:37,160
Speaker 2: I like the idea pushing it onto Hubby's plate, and

819
00:33:37,160 --> 00:33:38,680
Speaker 2: if you don't have a hobby to push it onto,

820
00:33:38,960 --> 00:33:41,160
Speaker 2: maybe just say to your friend, oh, that looks delicious,

821
00:33:41,160 --> 00:33:43,280
Speaker 2: would you like to share someone really really full? And

822
00:33:43,320 --> 00:33:45,280
Speaker 2: then I do that quite often with girlfriends out at dinner.

823
00:33:45,400 --> 00:33:47,360
Speaker 2: They're like, Oh, I really want dessert. I'm like, they're

824
00:33:47,400 --> 00:33:49,280
Speaker 2: like you, are you going to get some dessert with me?

825
00:33:49,320 --> 00:33:50,920
Speaker 2: I'm like no, I'm so full, But how about we

826
00:33:50,960 --> 00:33:53,360
Speaker 2: share something and honestly, SUSI, the dessert comes out, I

827
00:33:53,440 --> 00:33:54,800
Speaker 2: might have two spoons of it and they have the

828
00:33:54,800 --> 00:33:56,880
Speaker 2: other ninety percent of it, and it's like we shared,

829
00:33:56,960 --> 00:33:58,560
Speaker 2: but you know, I've only had a couple of spoons.

830
00:33:58,600 --> 00:34:01,040
Speaker 2: I'm really just tasting it versus eating it. So I

831
00:34:01,040 --> 00:34:03,200
Speaker 2: think that's a really important concept and definitely something you

832
00:34:03,200 --> 00:34:05,160
Speaker 2: can do at family gatherings as well. Or you know,

833
00:34:05,160 --> 00:34:07,080
Speaker 2: if there's an uncle who really likes his food, have

834
00:34:07,120 --> 00:34:09,000
Speaker 2: a little taste and say, hey, uncle, do you want this?

835
00:34:09,120 --> 00:34:10,799
Speaker 2: Or just put it down on the table, and you know,

836
00:34:10,800 --> 00:34:12,520
Speaker 2: if everyone sort of walks away, no one's got to

837
00:34:12,600 --> 00:34:14,480
Speaker 2: know that it was you that kind of didn't eat it,

838
00:34:14,480 --> 00:34:16,440
Speaker 2: particularly if it's something that you taste and it's not

839
00:34:16,600 --> 00:34:19,560
Speaker 2: that good. Like, really save those Christmas treats, you know,

840
00:34:19,719 --> 00:34:22,000
Speaker 2: make those calories count and make it something that's actually

841
00:34:22,040 --> 00:34:24,359
Speaker 2: delicious and that you love. If someone's trying to force

842
00:34:24,400 --> 00:34:27,239
Speaker 2: you'd eat something you don't actually like I would push

843
00:34:27,280 --> 00:34:29,680
Speaker 2: back quite hard on that and say, no, that's not

844
00:34:29,760 --> 00:34:32,080
Speaker 2: really my thing, but I'll happily have some you know,

845
00:34:32,160 --> 00:34:34,080
Speaker 2: plum pudding later on or something like that.

846
00:34:34,400 --> 00:34:35,800
Speaker 1: And if you're single, that could be a way of

847
00:34:35,840 --> 00:34:38,279
Speaker 1: actually meeting someone. You could say, hey, I've got this

848
00:34:38,520 --> 00:34:42,360
Speaker 1: this leftover did on my leftover. Yes, oh it's silly,

849
00:34:42,360 --> 00:34:46,000
Speaker 1: it's our last episode. Just humorous because Leanne, that brings

850
00:34:46,080 --> 00:34:48,080
Speaker 1: us to the end of the Nutrition Couch for an

851
00:34:48,239 --> 00:34:51,200
Speaker 1: entire year. Well, it's been a very big year. We

852
00:34:51,280 --> 00:34:55,160
Speaker 1: started in May and we've just been so grateful to you,

853
00:34:55,360 --> 00:34:58,600
Speaker 1: our very loyal listeners, for embracing the Nutrition Couch and

854
00:34:58,680 --> 00:35:01,439
Speaker 1: being such amazing support. And we are really excited about

855
00:35:01,440 --> 00:35:04,000
Speaker 1: what the new year is going to bring. We've got

856
00:35:04,000 --> 00:35:06,680
Speaker 1: a plan for some very motivating and inspirational content as

857
00:35:06,719 --> 00:35:09,759
Speaker 1: we move into what dieticians called diet season, which is

858
00:35:09,840 --> 00:35:13,160
Speaker 1: January twenty twenty two. And especially we would like Twish,

859
00:35:13,200 --> 00:35:15,840
Speaker 1: Leanne and David all the very best for the birth

860
00:35:15,880 --> 00:35:18,640
Speaker 1: of their baby girl, which may have happened or maybe

861
00:35:18,800 --> 00:35:21,279
Speaker 1: very imminent. I would say, we can't wait to see

862
00:35:21,400 --> 00:35:25,919
Speaker 1: those photographs. So from me, merry Christmas and a very

863
00:35:25,920 --> 00:35:29,080
Speaker 1: happy new Year and healthy twenty twenty two on the way,

864
00:35:29,280 --> 00:35:29,840
Speaker 1: and thank.

865
00:35:29,680 --> 00:35:32,680
Speaker 2: You everyone for your support. I have a wonderful festive

866
00:35:32,680 --> 00:35:35,360
Speaker 2: season and we'll catch you guys very soon in twenty

867
00:35:35,480 --> 00:35:51,120
Speaker 2: twenty two. Sounds crazy to say that Merry Christmas.