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Speaker 1: Hi, I'm Susie Burrow and I'm LeAnn 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 whish 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 Williant and we.

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Speaker 2: Will be back Sunday, January the ninth with the latest

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Speaker 2: in nutrition news, media trends and new food products. But

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Speaker 2: up until then, guys, we really hope everybody has a happy,

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Speaker 2: safe and nourished 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, FYI. Yeah, so I really hope

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

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

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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'll be sure to put

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

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

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Speaker 1: topic we wanted to talk about today. Was sort of

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

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

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Speaker 1: my own clients and talking about how to actively prevent

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Speaker 1: weight game over the holiday period. And when we take

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Speaker 1: a look at the research around holiday and specifically Christmas

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Speaker 1: weight game, it's pretty strong research to show that the

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Speaker 1: average adult will gain at least a kilo or two.

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Speaker 1: And the most concerning thing about that is that we've

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Speaker 1: tracked it and know that that weight is ready lost again.

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Speaker 1: So it's kind of weight that is that insidious creep

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Speaker 1: over time and we start another year a little bit heavier,

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Speaker 1: and it just continues to grow. And a really interesting

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Speaker 1: research study that I had looked up because I was

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Speaker 1: writing an article on this recently was an active intervention

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Speaker 1: in the UK to help people try and prevent weight

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Speaker 1: gain over the period. And one of these strategies was

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Speaker 1: to weigh themselves quite regularly throughout the period, but also

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Speaker 1: take some active steps around calorie consumption and exercise to

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Speaker 1: help prevent weight gain. And the most significant predictor of

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Speaker 1: weight gain preventionally and was weighing yourself. Now, I know

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Speaker 1: that that can be a controversial area. A lot of people,

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Speaker 1: myself included, are not wayers. We don't hop on the

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Speaker 1: scales very often. But in its defense, what I would

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Speaker 1: say is keeping an eye on your weight, whether it's

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Speaker 1: weighing or even just measuring your waist or a belt measurement,

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Speaker 1: is quite powerful in tracking because what we do know

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Speaker 1: is that it's much much harder to get weight off

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Speaker 1: once it's there, and the prevention is actually much more

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Speaker 1: much easier to do and assimilate. So you know, keeping

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Speaker 1: an eye on the scales and helping to prevent the

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Speaker 1: creep is very a thing that you can do that

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Speaker 1: has an evidence based around it. But for mely and

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Speaker 1: when we go into this period, for me, it's about mindset,

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Speaker 1: because I think subconsciously we give ourselves permission to gain weight,

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Speaker 1: and in the sense that we might skip gym sessions,

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Speaker 1: or give ourselves permission not to exercise, or use the

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Speaker 1: holidays as an excuse rather than an opportunity, and basically

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

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Speaker 1: give ourselves permission to eat vast quantities of foods we

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Speaker 1: never normally would saying because it's Christmas, Whereas I think

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Speaker 1: that if you go into Christmas with the mindset that is, sure,

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Speaker 1: I'm going to indulge in enjoy foods, but I'm not

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Speaker 1: going to overeat and do minimal exercise. That's sort of

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Speaker 1: the shift I like to see with my clients, and

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Speaker 1: going into it as an opportunity sometimes to move more

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Speaker 1: and take more control of your nutrition, of course, still

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Speaker 1: whilst enjoying those key holiday dates. What are your main

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Speaker 1: tips for your clients at this time 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 couple of kilos in January and they're like,

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Speaker 2: oh crap, what happened. It's almost like we kind of

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

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

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

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

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

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

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

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Speaker 2: a new diet on January the first, or you know,

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Speaker 2: be really disappointed with yourself in January because all your

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Speaker 2: hard work's been undone. I think it's just a little

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Speaker 2: bit of that pre planning. And as you mentioned, Susie's

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

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

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

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

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

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Speaker 2: couple of gym sessions if we want, but we absolutely

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Speaker 2: need to aim for balance. Don't stop moving just because

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Speaker 2: it's December, don't stop eating your salad just because it's

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Speaker 2: Christmas Day. All of these wonderful things that we do

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Speaker 2: from a health perspective still matter and still count. And

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

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Speaker 2: them to be quite mindful with social eating and particularly

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Speaker 2: drinking and just watching calories from drinks just alcohol. You know,

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Speaker 2: there's 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'm always wanted to say sort of try not

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

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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 other 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 the times 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 days off as as an opportunity to

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

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Speaker 1: it crucial. And it doesn't have to be flogging yourself

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Speaker 1: at the gym. It can be a beach extra beach

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Speaker 1: walks or backyard cricket or that. It's definitely no excuse

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Speaker 1: really to not be at least getting your steps in

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

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Speaker 1: be better for your sleep if you just still get

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Speaker 1: those steps up and make the most of the longer days.

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Speaker 1: So I think that's a really important part of it.

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Speaker 1: And making the most of time with friends and family,

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Speaker 1: or you might want time away from friends and family

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

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

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Speaker 1: I 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 well kids, Mom used to take us down 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 their 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 Susie 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

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Speaker 2: is 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 where you

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Speaker 1: can gift it. Because if it is there, that's the

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

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Speaker 1: in the house and you open the fridge and you

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

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Speaker 1: if you can, so you've got meals for later. But

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Speaker 1: definitely those more indulgent foods that really are special occasion

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Speaker 1: foods and not foods we can eat every single day.

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Speaker 1: The best to get it out of the house because

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Speaker 1: otherwise you'll still be overeating. Come gendery, and that's where

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Speaker 1: the extra kilos come from. It's not from the one

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Speaker 1: off meal on Christmas Day. It's the overeating that occurs

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Speaker 1: over several weeks. So that's another big tip. Give it away,

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

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Speaker 1: rid of it because ultimately there's probably calories that we

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Speaker 1: don't need or even really want, but we will eat

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Speaker 1: 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 buy this treat just in case, probably not need it.

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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. She is a tiny human.

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Speaker 2: What does she weigh?

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Speaker 1: Like forty kilos?

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Speaker 2: She maybe forty five forty six. I've been trying to

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Speaker 2: I had her on sausage in 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

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

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Speaker 1: She doesn't eat very much.

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Speaker 2: I've seen her. She's tiny. She's Malaysian, so she's, you know,

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Speaker 2: naturally quite short and quite small. She's very more but yeah, blessed.

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Speaker 2: She's all 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 well. 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 onto.

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Speaker 2: Those and the ones that don't prepare anybod eat at all.

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Speaker 2: Exactly wonderful. So a topic, Susie that's come up a

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Speaker 2: few times via Instagram messages is in relation to meal

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Speaker 2: replacement checks, and I know that I myself have used

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

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

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

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Speaker 2: of our patients go on to very low calorie diets

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

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

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

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

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

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Speaker 2: some 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: lely 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 keytoe, 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 macro

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Speaker 1: nutriment balance plan a good twenty I want to say,

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

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

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Speaker 1: her ankle so was unable to do a lot of

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Speaker 1: structured activity. She was also a teacher, so I was

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Speaker 1: doing marking and spending a lot of time sitting working

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Speaker 1: at home, and she said to me, look, I want

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Speaker 1: to I'm going to do mirror replacements for a couple

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

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

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

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Speaker 1: about eight hundred two 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 MI 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 MI 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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00:17:05,320 --> 00:17:07,439
Speaker 1: full meal replacement for a period and then grade up

402
00:17:07,480 --> 00:17:09,959
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

404
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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 you know, your bariotric surgery unless you actually do

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Speaker 2: this probably for two four weeks, we'll just keep bumping

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Speaker 2: your surgery. So their motivation levels were really really high.

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Speaker 2: But I feel like a lot of people, you know,

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Speaker 2: in the general sort of public, will use them just

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

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Speaker 2: two to three shakes a day as part of the

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Speaker 2: VSD program. So I really do think that if you

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Speaker 2: are going to use them, as Susie said, make sure

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Speaker 2: you're doing it in combination with the dietition because that

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Speaker 2: such low calorie, like you're not just losing fat stores,

434
00:18:25,359 --> 00:18:27,920
Speaker 2: you're also losing your muscle mass as well, so metabolically

435
00:18:27,960 --> 00:18:29,800
Speaker 2: you're just going to you're not going to be great

436
00:18:29,840 --> 00:18:32,280
Speaker 2: long term, and it's very very easy for that weight

437
00:18:32,359 --> 00:18:34,200
Speaker 2: to come straight back on again the minute you return

438
00:18:34,240 --> 00:18:36,880
Speaker 2: to a normal eating Your calories have to be slowly

439
00:18:37,000 --> 00:18:39,800
Speaker 2: increased over time, and as you start to introduce more

440
00:18:39,840 --> 00:18:42,840
Speaker 2: carbohydrate favorite gram of carbohydrate, you eat, your body stores

441
00:18:42,840 --> 00:18:45,480
Speaker 2: two to three grams of essentially water or fluid, so

442
00:18:45,680 --> 00:18:47,800
Speaker 2: those scale is going to increase, but it might not

443
00:18:47,880 --> 00:18:50,719
Speaker 2: necessarily be fat gain as you start to reintroduce some

444
00:18:50,760 --> 00:18:53,200
Speaker 2: of the carbohydrates into the diet as well. But I

445
00:18:53,200 --> 00:18:55,040
Speaker 2: think the biggest thing is to make sure those shakes

446
00:18:55,080 --> 00:18:58,040
Speaker 2: are nutritionally complete. So, as Susie said, it's not just

447
00:18:58,080 --> 00:19:00,159
Speaker 2: a protein shake. It's not just a random product you

448
00:19:00,200 --> 00:19:02,200
Speaker 2: find offline that has a bit of greens powder mixed

449
00:19:02,200 --> 00:19:03,960
Speaker 2: into it in a bit of protein. It needs to

450
00:19:04,000 --> 00:19:07,159
Speaker 2: be nutritionally complete, have all of our micronutrients plus our

451
00:19:07,200 --> 00:19:09,800
Speaker 2: macro nutrients. So really on the box of the product,

452
00:19:09,840 --> 00:19:11,600
Speaker 2: and probably the two biggest ones that come to mind,

453
00:19:11,640 --> 00:19:15,200
Speaker 2: Susie are optifast and opti slim. I think Tony Ferguson

454
00:19:15,240 --> 00:19:17,679
Speaker 2: does another one as well. Those three from memory are

455
00:19:17,720 --> 00:19:20,879
Speaker 2: all nutritionally complete. A lot of the other brands online

456
00:19:20,960 --> 00:19:23,080
Speaker 2: or what influences promote and that sort of thing, are

457
00:19:23,080 --> 00:19:26,960
Speaker 2: more just either protein shakes or quote unquote mer replacements,

458
00:19:26,960 --> 00:19:29,359
Speaker 2: but they're not actually nutritionally complete, so they're lacking in

459
00:19:29,400 --> 00:19:31,840
Speaker 2: a lot of our micro nutrients as well. So I

460
00:19:31,880 --> 00:19:34,000
Speaker 2: think just really as you said, Zuzie, I think the

461
00:19:34,000 --> 00:19:35,680
Speaker 2: easiest option is just to go and see a dietitian

462
00:19:35,880 --> 00:19:37,640
Speaker 2: or really just to do your homework and do your

463
00:19:37,680 --> 00:19:39,920
Speaker 2: research and make sure that you're just at least having

464
00:19:39,960 --> 00:19:42,000
Speaker 2: some baseline blood tests with you or with your doctor

465
00:19:42,040 --> 00:19:46,040
Speaker 2: as well. And anyone thinking about commencing a full VLCD program,

466
00:19:46,080 --> 00:19:49,600
Speaker 2: a very low calorie diet program should absolutely one hundred

467
00:19:49,600 --> 00:19:51,800
Speaker 2: percent without a doubt, either be working with a dietician

468
00:19:51,960 --> 00:19:54,040
Speaker 2: or with your GP because as Zusi said, it can

469
00:19:54,040 --> 00:19:57,000
Speaker 2: injuice cotosis, and there are a few medical conditions that

470
00:19:57,040 --> 00:19:59,160
Speaker 2: we would be sort of worried about as well. And

471
00:20:00,040 --> 00:20:02,520
Speaker 2: you always used to always recommend baseline bloods at the

472
00:20:02,560 --> 00:20:06,120
Speaker 2: hospital before anybody even started a VLCD program as well,

473
00:20:06,119 --> 00:20:09,359
Speaker 2: and watching things like trago side levels and liver and

474
00:20:09,400 --> 00:20:10,000
Speaker 2: that sort of thing.

475
00:20:10,280 --> 00:20:13,200
Speaker 1: I've consulted this year for the Biosome brand, which is

476
00:20:13,240 --> 00:20:16,880
Speaker 1: a nutritionally complete VLCD sold it community pharmacy, So that's

477
00:20:16,880 --> 00:20:19,600
Speaker 1: another brand that have got some good resources attached to

478
00:20:19,640 --> 00:20:22,919
Speaker 1: it and some great locale recipes that I designed. But

479
00:20:23,000 --> 00:20:24,760
Speaker 1: the other thing I would say, as a final note

480
00:20:24,840 --> 00:20:27,359
Speaker 1: on mirror placement, if the thought of shakes makes you

481
00:20:27,400 --> 00:20:30,960
Speaker 1: feel sick, it's not for you or hungry. It's definitely

482
00:20:31,040 --> 00:20:32,879
Speaker 1: a kind of person who finds that it works in

483
00:20:32,920 --> 00:20:35,480
Speaker 1: with their lifestyle and it suits them because it's easy

484
00:20:35,600 --> 00:20:38,240
Speaker 1: and not That's what my client actually had said. She

485
00:20:38,320 --> 00:20:40,000
Speaker 1: just wanted something easy to do. She didn't want to

486
00:20:40,000 --> 00:20:41,600
Speaker 1: have to think about it for a while. And that

487
00:20:41,760 --> 00:20:43,879
Speaker 1: is the right person. But if the whole thought of

488
00:20:43,880 --> 00:20:45,920
Speaker 1: shakes is already playing with your mind, it's not for you.

489
00:20:46,000 --> 00:20:48,480
Speaker 1: So you're absolutely right. It's for a very specific type

490
00:20:48,520 --> 00:20:50,560
Speaker 1: of person. It can be effective for the right client,

491
00:20:50,600 --> 00:20:52,480
Speaker 1: but you've got to match the diet to the person

492
00:20:52,520 --> 00:20:54,080
Speaker 1: and that's the key always.

493
00:20:54,320 --> 00:20:56,480
Speaker 2: Yeah, and you have to be strong mentally as well,

494
00:20:56,480 --> 00:20:57,919
Speaker 2: because if you're going to do it for you know,

495
00:20:58,000 --> 00:20:59,840
Speaker 2: Monday to Friday, then you're going to cheat and blow

496
00:20:59,840 --> 00:21:02,159
Speaker 2: out all weekend. You're just going to undo all of

497
00:21:02,160 --> 00:21:04,240
Speaker 2: your hard work because the thing with katosis is that

498
00:21:04,440 --> 00:21:07,199
Speaker 2: you need to drop those carbohydrates right right down, and

499
00:21:07,240 --> 00:21:09,520
Speaker 2: that can take three, four, five days to actually achieve

500
00:21:09,560 --> 00:21:11,840
Speaker 2: that level of katosis, even to get your body into that.

501
00:21:12,000 --> 00:21:13,359
Speaker 2: If you're going to do it for five days, then

502
00:21:13,440 --> 00:21:15,480
Speaker 2: cheat for the weekend or eat some bread and you know,

503
00:21:15,520 --> 00:21:17,400
Speaker 2: go out for pizza, in a couple of beers. It's

504
00:21:17,400 --> 00:21:19,320
Speaker 2: not worth it, like you're just undoing all of your

505
00:21:19,320 --> 00:21:21,640
Speaker 2: hard work. So unless you can be consistent with it,

506
00:21:21,880 --> 00:21:24,160
Speaker 2: I would say for an absolute minimum of two weeks,

507
00:21:24,160 --> 00:21:26,360
Speaker 2: if not probably four to eight weeks to at least

508
00:21:26,400 --> 00:21:29,480
Speaker 2: get some proper results. If you can't be consistent for

509
00:21:29,520 --> 00:21:31,400
Speaker 2: that long and mere replacements are not for you, They're

510
00:21:31,440 --> 00:21:32,160
Speaker 2: just not going to work.

511
00:21:32,240 --> 00:21:33,800
Speaker 1: That's a really good point. You do want to do

512
00:21:33,840 --> 00:21:36,280
Speaker 1: it in entirety for a period to get the results,

513
00:21:36,320 --> 00:21:38,320
Speaker 1: and generally I would only be recommending them for people

514
00:21:38,320 --> 00:21:40,320
Speaker 1: who had significant amounts of weight to lose. I'm talking

515
00:21:40,320 --> 00:21:42,680
Speaker 1: twenty thirty kilos. I'm definitely not talking people with five

516
00:21:43,000 --> 00:21:46,120
Speaker 1: or even ten kilos. There's better options for you, would

517
00:21:46,200 --> 00:21:50,160
Speaker 1: be what I the message I would share. All right, Well,

518
00:21:50,200 --> 00:21:54,479
Speaker 1: moving on to a different kind of drink. Chances are

519
00:21:54,560 --> 00:21:57,040
Speaker 1: you have been drinking a little bit more than usual lately,

520
00:21:57,800 --> 00:21:59,159
Speaker 1: or you may be one of the growing number of

521
00:21:59,200 --> 00:22:01,320
Speaker 1: Stadans who are now using not to drink. And the

522
00:22:01,359 --> 00:22:03,720
Speaker 1: good news for those people is there's a whole range

523
00:22:03,760 --> 00:22:06,879
Speaker 1: of growing low and zero alcohol wines and beers availably.

524
00:22:06,920 --> 00:22:09,240
Speaker 1: And I went to Dan Murphy's not Long ago to

525
00:22:09,280 --> 00:22:11,959
Speaker 1: shoot a trolley from my Instagram, and I couldn't believe

526
00:22:12,080 --> 00:22:14,720
Speaker 1: the growth in this area of low alcohol or zero

527
00:22:14,760 --> 00:22:17,320
Speaker 1: alcohol wines. Now I know that you've been indulging a

528
00:22:17,320 --> 00:22:20,080
Speaker 1: little bit in these zero alcohol wines. We tried them

529
00:22:20,080 --> 00:22:23,320
Speaker 1: all soosi this year, being with child, and so you

530
00:22:23,400 --> 00:22:26,480
Speaker 1: have brought this brand to share with us today, which

531
00:22:26,520 --> 00:22:29,240
Speaker 1: is called plus and minis. Plus and minus. I think

532
00:22:29,840 --> 00:22:32,720
Speaker 1: plus and I'm just reading it. I can't read my

533
00:22:32,720 --> 00:22:35,760
Speaker 1: own script. Plus and minis. I thought this extra you

534
00:22:35,840 --> 00:22:39,159
Speaker 1: in there? Oh, plus and minus. Goodness, it's late in

535
00:22:39,200 --> 00:22:41,119
Speaker 1: the year. Plus and minus. Then they've got a different

536
00:22:41,119 --> 00:22:42,800
Speaker 1: This is a range. I've picked the Pino Guzzio, but

537
00:22:42,800 --> 00:22:44,640
Speaker 1: they've got a whole different lot, don't they? Which ones?

538
00:22:44,640 --> 00:22:46,560
Speaker 2: If you tried? So I've done the Pino Guzia, I've

539
00:22:46,560 --> 00:22:49,399
Speaker 2: done the quote unquote fake Champagne whatever you can't call

540
00:22:49,400 --> 00:22:52,320
Speaker 2: it Champagne, the Bubble, the bubble variety, and also the

541
00:22:52,440 --> 00:22:56,040
Speaker 2: Rose and definitely the Pino Guzia or the sparkling variety

542
00:22:56,080 --> 00:22:58,080
Speaker 2: will call it are definitely two of my favorites. And

543
00:22:58,080 --> 00:23:00,399
Speaker 2: I've tried a lot of different brands. Couple of companies

544
00:23:00,440 --> 00:23:02,240
Speaker 2: have sent me a few different products. I've tried the

545
00:23:02,480 --> 00:23:05,640
Speaker 2: zero alcohol beers, the wines. I can't go near the reds.

546
00:23:05,640 --> 00:23:08,159
Speaker 2: I love a glass of good quality red wine, but

547
00:23:08,200 --> 00:23:11,040
Speaker 2: the zero alcohol reds, they just don't cut it. Susie,

548
00:23:11,080 --> 00:23:13,120
Speaker 2: I really do think the sparklings are the better options,

549
00:23:13,440 --> 00:23:15,680
Speaker 2: but some of them are just so sweet they almost

550
00:23:15,720 --> 00:23:17,720
Speaker 2: taste like cordial and a lot of there's a few

551
00:23:17,800 --> 00:23:21,399
Speaker 2: like you know, zero calorie fake gin mixes and that

552
00:23:21,440 --> 00:23:22,800
Speaker 2: sort of thing, and I just find that they're so

553
00:23:22,880 --> 00:23:25,879
Speaker 2: overwhelming from a sugar and a sweetness perspective. To me,

554
00:23:25,920 --> 00:23:27,560
Speaker 2: it tastes like I'm just drinking a cup of cordial,

555
00:23:27,600 --> 00:23:29,679
Speaker 2: and I'd actually just rather the drink water. So this

556
00:23:29,680 --> 00:23:31,600
Speaker 2: plus and minus brand is one of my favorites. One

557
00:23:31,640 --> 00:23:34,359
Speaker 2: of my lovely Instagram followers sent it to me and

558
00:23:34,359 --> 00:23:36,080
Speaker 2: she said, I've been drinking this while pregnant. Give it

559
00:23:36,080 --> 00:23:38,000
Speaker 2: a go. It's one of the better brands, and I

560
00:23:38,040 --> 00:23:40,480
Speaker 2: think it's probably you know, I've tried ten plus different

561
00:23:40,480 --> 00:23:43,120
Speaker 2: brands and varieties and this is definitely one of my favorites.

562
00:23:43,160 --> 00:23:46,000
Speaker 2: So it is very low calorie. So even if you're

563
00:23:46,000 --> 00:23:47,639
Speaker 2: not pregnant, it's a great option if you want to

564
00:23:47,640 --> 00:23:50,280
Speaker 2: feel like you're having a social drink with you know,

565
00:23:50,280 --> 00:23:53,360
Speaker 2: your friends or your family, but it's not water, for example.

566
00:23:53,480 --> 00:23:56,520
Speaker 2: So this one, it comes in a standard one bottle,

567
00:23:56,520 --> 00:23:58,800
Speaker 2: so it's seven to fifty meals. Calories per one hundred

568
00:23:58,880 --> 00:24:01,000
Speaker 2: mills is twenty four. So if you were to drink

569
00:24:01,040 --> 00:24:04,520
Speaker 2: that entire bottle of zero alcohol wine or all sparking,

570
00:24:04,640 --> 00:24:06,800
Speaker 2: it's only about one hundred and eighty calories. So I

571
00:24:06,840 --> 00:24:08,440
Speaker 2: did that. I went to a dinner party and I

572
00:24:08,520 --> 00:24:10,600
Speaker 2: probably had maybe three quarters of the bottle, just because

573
00:24:10,600 --> 00:24:12,959
Speaker 2: you know, everyone else was having quite a lot of

574
00:24:13,000 --> 00:24:15,880
Speaker 2: alcohol and I was sort of obviously the designated driver

575
00:24:15,960 --> 00:24:17,639
Speaker 2: that day home. So I was sitting there with my

576
00:24:18,280 --> 00:24:20,160
Speaker 2: you know, fake sparkling wine and it was all good

577
00:24:20,160 --> 00:24:22,199
Speaker 2: and it was quite enjoyable. I felt like I was

578
00:24:22,240 --> 00:24:24,480
Speaker 2: able to, you know, partake in the social aspect of

579
00:24:24,560 --> 00:24:26,440
Speaker 2: at all, but only you know, probably one hundred and

580
00:24:26,440 --> 00:24:28,159
Speaker 2: fifty calories all up, and I had close to the

581
00:24:28,200 --> 00:24:30,120
Speaker 2: whole bottle versus if I had drunk a whole bottle

582
00:24:30,160 --> 00:24:32,760
Speaker 2: of champagne, Susie, that's close to six hundred calories, and

583
00:24:32,800 --> 00:24:34,480
Speaker 2: a whole bottle of champagne or a whole bottle of

584
00:24:34,520 --> 00:24:36,919
Speaker 2: wine can easily be upwards of six hundred calories, so

585
00:24:37,359 --> 00:24:39,359
Speaker 2: I think it's a great lower calorie option. It's a

586
00:24:39,400 --> 00:24:41,520
Speaker 2: great option health wise as well, because we know too

587
00:24:41,560 --> 00:24:43,840
Speaker 2: much alcohol is just not great for our health. And

588
00:24:43,880 --> 00:24:46,840
Speaker 2: it's quite affordable, I think Dan Murphy's I bought a

589
00:24:46,840 --> 00:24:48,399
Speaker 2: couple when they were on sale, and I think they

590
00:24:48,400 --> 00:24:50,879
Speaker 2: were only about eleven dollars or something, and maybe full price,

591
00:24:51,600 --> 00:24:54,320
Speaker 2: perhaps maybe fifteen to twenty. So I mean it is,

592
00:24:54,400 --> 00:24:56,800
Speaker 2: you know, probably quite expensive because it's not actually wine,

593
00:24:56,920 --> 00:24:58,520
Speaker 2: but when they were on sale, actually thought it was

594
00:24:58,600 --> 00:24:59,960
Speaker 2: quite a good option, sort of ten eleven.

595
00:25:01,240 --> 00:25:03,280
Speaker 1: I think I found this really interesting because there's a

596
00:25:03,280 --> 00:25:06,160
Speaker 1: common misconception that when we drink wine, or particularly sweet wine,

597
00:25:06,160 --> 00:25:08,320
Speaker 1: that it's got sugar in it, which is actually not

598
00:25:08,359 --> 00:25:12,040
Speaker 1: true because the carbohydrates and the sugars have been fermented

599
00:25:12,080 --> 00:25:14,439
Speaker 1: to make the alcohol, so they actually don't contain sugar,

600
00:25:14,800 --> 00:25:16,840
Speaker 1: so the calories are coming from the alcohol itself, not

601
00:25:16,880 --> 00:25:19,560
Speaker 1: actually sugar. But this in this pinnagotio, it does have

602
00:25:20,000 --> 00:25:22,280
Speaker 1: not a lot, like you know, three point nine grams

603
00:25:22,280 --> 00:25:24,640
Speaker 1: of sugars per hundred, so like you described, it's got

604
00:25:24,760 --> 00:25:27,800
Speaker 1: about twenty eight grams of sugars in the entire bottle

605
00:25:27,840 --> 00:25:30,399
Speaker 1: if you were to polish that off. But that is

606
00:25:30,440 --> 00:25:32,760
Speaker 1: significantly more than you are getting a little bit of

607
00:25:32,800 --> 00:25:35,360
Speaker 1: sugar from this product, whereas when I've seen a few

608
00:25:35,400 --> 00:25:38,879
Speaker 1: of the zero alcohol spirits in the cans, they're actually

609
00:25:38,960 --> 00:25:40,840
Speaker 1: so low there's nothing really much in them other than

610
00:25:40,880 --> 00:25:42,520
Speaker 1: a bit of flavor to the water, Whereas you do

611
00:25:42,600 --> 00:25:45,040
Speaker 1: get a little bit from this. But like you described,

612
00:25:45,040 --> 00:25:46,679
Speaker 1: if you're not drinking and you just want some flavor

613
00:25:46,680 --> 00:25:48,960
Speaker 1: and it tastes good, it's probably sugar is well spent.

614
00:25:49,320 --> 00:25:51,520
Speaker 1: But I thought that was worth noting that it's a

615
00:25:51,560 --> 00:25:53,840
Speaker 1: misconception that we actually get sugar from alcohol. It's just

616
00:25:53,840 --> 00:25:56,040
Speaker 1: the alcohol that's giving us calories. And when we're drinking,

617
00:25:56,440 --> 00:25:59,919
Speaker 1: the liver is so busy actually processing the alcohol content

618
00:26:00,080 --> 00:26:01,880
Speaker 1: that we tend to store the food that we eat

619
00:26:01,880 --> 00:26:03,439
Speaker 1: with it. So if we had a salad and a

620
00:26:03,480 --> 00:26:05,280
Speaker 1: bottle of wine, we'd be fine, But because we have

621
00:26:05,320 --> 00:26:08,399
Speaker 1: wedges and fried food, that tends to be stored. So

622
00:26:08,800 --> 00:26:11,480
Speaker 1: that's a little bit of point of confusion around alcohol.

623
00:26:11,560 --> 00:26:13,400
Speaker 1: But yeah, so there is a little bit of sweetness

624
00:26:13,400 --> 00:26:15,200
Speaker 1: in that, which perhaps is why it tastes half decent

625
00:26:15,240 --> 00:26:16,680
Speaker 1: compared to the other ones exactly.

626
00:26:16,680 --> 00:26:18,639
Speaker 2: This is probably one of the better tasty ones or

627
00:26:18,720 --> 00:26:21,919
Speaker 2: fairly similar to win or champagne that I've found, compared

628
00:26:21,920 --> 00:26:23,240
Speaker 2: to a lot of the other As you said, zero

629
00:26:23,280 --> 00:26:25,240
Speaker 2: alcohol gins in the cans. I just feel like I'm

630
00:26:25,280 --> 00:26:27,280
Speaker 2: just drinking soda water. I'm like, what's the point. I'd

631
00:26:27,320 --> 00:26:28,840
Speaker 2: rather just make my own soda water. It's a bit

632
00:26:28,840 --> 00:26:31,199
Speaker 2: of flavoring in it. So this is definitely from what

633
00:26:31,280 --> 00:26:32,680
Speaker 2: I found a closer match.

634
00:26:32,840 --> 00:26:34,800
Speaker 1: Yeah, you're right about the price though, because I've got

635
00:26:34,800 --> 00:26:37,960
Speaker 1: a few friends who don't drink and so they like

636
00:26:38,400 --> 00:26:41,800
Speaker 1: non alcoholic beer. But non alcoholic beer is not inexpensive.

637
00:26:41,800 --> 00:26:44,040
Speaker 1: It's like six or eight bucks. Still, like you just

638
00:26:44,080 --> 00:26:45,760
Speaker 1: have to spend on these things. It's a bit cheeky,

639
00:26:45,800 --> 00:26:46,040
Speaker 1: isn't it.

640
00:26:46,119 --> 00:26:48,480
Speaker 2: Yeah. Yeah, But I mean I'm happy to spend to,

641
00:26:48,640 --> 00:26:51,760
Speaker 2: you know, drink something other than water for the last

642
00:26:51,840 --> 00:26:54,200
Speaker 2: nine months, So for me, you know, I'm happy to

643
00:26:54,200 --> 00:26:55,800
Speaker 2: spend a little bit more just to sort of feel

644
00:26:55,840 --> 00:26:58,040
Speaker 2: like I'm not just the only one drinking water at

645
00:26:58,040 --> 00:27:00,280
Speaker 2: every single dinner party that I go to. For me,

646
00:27:00,320 --> 00:27:02,040
Speaker 2: it's an expense, but I know for a lot of people,

647
00:27:02,040 --> 00:27:04,320
Speaker 2: they're just happy to drink water. So I think, Marolo

648
00:27:04,400 --> 00:27:05,920
Speaker 2: the story, you do you, but this is a great

649
00:27:05,920 --> 00:27:09,159
Speaker 2: option if you want something that vaguely resembles wine or

650
00:27:09,200 --> 00:27:12,280
Speaker 2: sparkling paid and doesn't cost you an arm and a

651
00:27:12,359 --> 00:27:14,959
Speaker 2: leg to get. And I think is also an Aussie

652
00:27:14,960 --> 00:27:16,280
Speaker 2: brand as well, which is nice.

653
00:27:16,160 --> 00:27:18,760
Speaker 1: Really and through to say that since her baby's about

654
00:27:18,800 --> 00:27:20,720
Speaker 1: to be bored, she won't be drinking any of these

655
00:27:20,760 --> 00:27:22,320
Speaker 1: every again. She's back on the full strength.

656
00:27:22,440 --> 00:27:27,160
Speaker 2: So way using my breastfeeding app to know how many

657
00:27:27,200 --> 00:27:31,720
Speaker 2: I'm allowed, alrighty. And that brings us to our final

658
00:27:31,800 --> 00:27:34,919
Speaker 2: segment of the day, which I think is really quite

659
00:27:34,920 --> 00:27:37,600
Speaker 2: a great segment. So it's a listener question around this

660
00:27:37,680 --> 00:27:40,080
Speaker 2: time of year but also around social eating. So one

661
00:27:40,119 --> 00:27:42,280
Speaker 2: of our listeners reached out to us and said, how

662
00:27:42,320 --> 00:27:45,080
Speaker 2: do we this time of year say no to food

663
00:27:45,320 --> 00:27:48,679
Speaker 2: from family and friends without being rude or without being judged?

664
00:27:48,680 --> 00:27:50,520
Speaker 2: And I think this is a big one, Susie, because

665
00:27:51,000 --> 00:27:52,880
Speaker 2: and particularly I've had a lot of clients that have

666
00:27:53,000 --> 00:27:55,639
Speaker 2: diagnosed celiac dicies. So people will go out of their

667
00:27:55,680 --> 00:27:58,040
Speaker 2: way to make something like they're like I made this

668
00:27:58,119 --> 00:28:00,240
Speaker 2: gooden free cake just for you, like you have to

669
00:28:00,240 --> 00:28:01,680
Speaker 2: have some. I went out of my way to make

670
00:28:01,720 --> 00:28:04,200
Speaker 2: it for you, and so you do you feel quite guilty,

671
00:28:04,240 --> 00:28:06,199
Speaker 2: and you do feel quite rude saying no to it.

672
00:28:06,280 --> 00:28:08,240
Speaker 2: But it is difficult as well. When I'm trying to

673
00:28:08,280 --> 00:28:10,119
Speaker 2: teach my clients to honor their hunger, they just have

674
00:28:10,200 --> 00:28:12,159
Speaker 2: this enormous meal. They're like, I don't actually need a

675
00:28:12,160 --> 00:28:14,080
Speaker 2: piece of cake, like or can I just have a

676
00:28:14,080 --> 00:28:16,159
Speaker 2: really small slillet and then they cut them this enormous

677
00:28:16,240 --> 00:28:17,840
Speaker 2: chunk be cause I, like I made it for you.

678
00:28:17,840 --> 00:28:19,359
Speaker 2: You have to eat like a quarter of the cake.

679
00:28:19,680 --> 00:28:21,199
Speaker 2: So it is a it is a hard thing to

680
00:28:21,240 --> 00:28:22,760
Speaker 2: do at this time of year, and I know a

681
00:28:22,760 --> 00:28:24,640
Speaker 2: lot of other people feel quite a lot of pressure,

682
00:28:24,800 --> 00:28:27,800
Speaker 2: perhaps from in laws, perhaps from family friends, perhaps from

683
00:28:27,840 --> 00:28:30,560
Speaker 2: work colleagues to you know, go out and actually drink

684
00:28:30,640 --> 00:28:32,359
Speaker 2: or eat the three course meal or you know, have

685
00:28:32,400 --> 00:28:35,280
Speaker 2: the buffet style meals when just they'd be quite happy

686
00:28:35,280 --> 00:28:37,960
Speaker 2: with a smaller type meal. So what are your tips

687
00:28:38,000 --> 00:28:41,280
Speaker 2: around this time of year and saying no without offending

688
00:28:41,760 --> 00:28:42,440
Speaker 2: family and friends.

689
00:28:42,480 --> 00:28:45,000
Speaker 1: Susie, Oh, it's so difficult because I know when we

690
00:28:45,320 --> 00:28:47,240
Speaker 1: this is this was a great question, and I think

691
00:28:47,360 --> 00:28:49,320
Speaker 1: for anyone who comes from a European family, you know,

692
00:28:49,360 --> 00:28:51,160
Speaker 1: it's just not possible to say no a lot of

693
00:28:51,200 --> 00:28:51,960
Speaker 1: the time for.

694
00:28:52,120 --> 00:28:55,640
Speaker 2: Like me and Asian family, because when.

695
00:28:56,160 --> 00:28:58,320
Speaker 1: We were talking about food at the office, you know,

696
00:28:58,360 --> 00:29:00,800
Speaker 1: I think it's much easier to teach colleagues that you're

697
00:29:00,800 --> 00:29:03,440
Speaker 1: actually going to always say no when they're serving cake,

698
00:29:03,640 --> 00:29:06,120
Speaker 1: and it's not taken with such offenses in the case

699
00:29:06,160 --> 00:29:08,800
Speaker 1: of the family, So this is not an evidence based

700
00:29:08,880 --> 00:29:10,840
Speaker 1: way of managing it. But what I would say is

701
00:29:10,920 --> 00:29:13,240
Speaker 1: accept it and then taste it, but just don't eat it,

702
00:29:13,280 --> 00:29:16,120
Speaker 1: because very rarely do people really make sure you've eaten

703
00:29:16,160 --> 00:29:17,920
Speaker 1: it if you think about it, So they make sure

704
00:29:17,920 --> 00:29:19,400
Speaker 1: it's there and they've served you, and then when they

705
00:29:19,480 --> 00:29:22,000
Speaker 1: go off, they don't often check again, so they're not

706
00:29:22,000 --> 00:29:23,840
Speaker 1: actually going to force it down your throat. So you're

707
00:29:23,840 --> 00:29:25,800
Speaker 1: probably going to save yourself a lot of grief just

708
00:29:25,840 --> 00:29:28,280
Speaker 1: by accepting it and either you know, giving it to

709
00:29:28,320 --> 00:29:30,680
Speaker 1: somebody else or putting it on someone else's plate, or

710
00:29:30,720 --> 00:29:32,840
Speaker 1: have a taste and put it back, so not put

711
00:29:32,840 --> 00:29:34,680
Speaker 1: it back, but put it back on the table, or

712
00:29:34,920 --> 00:29:37,040
Speaker 1: you know, when if I'm with people, I'll often put

713
00:29:37,040 --> 00:29:38,800
Speaker 1: it on my husband's plate, you know, and he'll end

714
00:29:38,840 --> 00:29:40,400
Speaker 1: up eating it, which isn't good for him really, But

715
00:29:40,880 --> 00:29:42,880
Speaker 1: you know, there's tricks, I think, but I think actually

716
00:29:42,920 --> 00:29:46,600
Speaker 1: tackling it front on with family knowing European families, it's

717
00:29:46,600 --> 00:29:48,280
Speaker 1: just all Asian families, it's just not even going to

718
00:29:48,320 --> 00:29:51,239
Speaker 1: be possible. So yeah, I think sometimes accept and then

719
00:29:51,280 --> 00:29:54,520
Speaker 1: get rid of as her little backdoor strategy. But I

720
00:29:54,520 --> 00:29:56,680
Speaker 1: don't know if that's got no evidence space. As I said,

721
00:29:56,720 --> 00:29:58,960
Speaker 1: that's just my what I find works personally.

722
00:29:59,040 --> 00:30:01,200
Speaker 2: I don't think there are over space strategies in this case.

723
00:30:01,240 --> 00:30:03,960
Speaker 2: I think it's just it's what works. So I generally say,

724
00:30:03,960 --> 00:30:07,280
Speaker 2: what's my clients, make your plan known upfront, so when

725
00:30:07,280 --> 00:30:11,120
Speaker 2: you arrive it's easy to say, Hi, Susie, thank you

726
00:30:11,160 --> 00:30:12,760
Speaker 2: so much for having me at your dinner party. Just

727
00:30:12,880 --> 00:30:14,880
Speaker 2: let you know I'm not going to be drinking today.

728
00:30:15,040 --> 00:30:17,920
Speaker 2: It's much easier to make your plans known upfront when

729
00:30:17,960 --> 00:30:20,520
Speaker 2: you arrived, versus when they're pouring the wine at the

730
00:30:20,520 --> 00:30:22,560
Speaker 2: dinner table and you go, oh, no, no, no, for me,

731
00:30:22,720 --> 00:30:24,280
Speaker 2: They're going to go, oh, just have a little bit,

732
00:30:24,360 --> 00:30:26,000
Speaker 2: Just have a little bit. But if you make your

733
00:30:26,000 --> 00:30:28,600
Speaker 2: plans known upfront, I promise it'll be one hundred times

734
00:30:28,640 --> 00:30:30,720
Speaker 2: easier then when they're pouring the one at the dinner table.

735
00:30:30,760 --> 00:30:32,360
Speaker 2: All you have to say is no, no, Remember I

736
00:30:32,440 --> 00:30:34,480
Speaker 2: mentioned when I got here, I'm not going to drink.

737
00:30:34,520 --> 00:30:37,280
Speaker 2: It's just they've had time to process that. Or even

738
00:30:37,360 --> 00:30:39,560
Speaker 2: with the desserts, just letting you know. I'm so excited

739
00:30:39,600 --> 00:30:41,600
Speaker 2: Susie that you're having me at your dinner party today.

740
00:30:41,840 --> 00:30:43,600
Speaker 2: I am just doing a little bit of juggling in

741
00:30:43,640 --> 00:30:45,720
Speaker 2: terms of my health and nutrition. So I'm so excited

742
00:30:45,720 --> 00:30:47,520
Speaker 2: to have the dinner party with you today, but I

743
00:30:47,560 --> 00:30:50,239
Speaker 2: won't be having any dessert. I hope that's okay. So

744
00:30:50,280 --> 00:30:52,640
Speaker 2: I think making your plans known upfront is a strategy

745
00:30:52,680 --> 00:30:55,000
Speaker 2: that I always use with my clients. Or the other

746
00:30:55,040 --> 00:30:57,480
Speaker 2: one is just again honoring your hunger and just saying,

747
00:30:57,640 --> 00:31:00,480
Speaker 2: I'm so sorry, I'm really fool that meal. It was

748
00:31:00,520 --> 00:31:02,959
Speaker 2: so delicious, I'm so full. Would it be okay if

749
00:31:02,960 --> 00:31:04,840
Speaker 2: I took some home with me? And that way you're

750
00:31:04,840 --> 00:31:06,880
Speaker 2: not offending anyone. You're not saying I'm not having any,

751
00:31:06,920 --> 00:31:08,600
Speaker 2: But it's like, can I just take some home with me?

752
00:31:08,800 --> 00:31:10,560
Speaker 2: Then you can regift it to a colleague or a

753
00:31:10,560 --> 00:31:13,840
Speaker 2: neighbor or the babysitter or whatever it might be. All

754
00:31:13,840 --> 00:31:16,120
Speaker 2: the other option is thank you that's so sweet of you.

755
00:31:16,240 --> 00:31:18,280
Speaker 2: Oh you made that just me. That's so kind of you.

756
00:31:18,640 --> 00:31:20,800
Speaker 2: I'll just have a little nibble as I'm really satisfied.

757
00:31:20,840 --> 00:31:22,760
Speaker 2: The mill you created was so delicious. I'll just have

758
00:31:22,760 --> 00:31:24,600
Speaker 2: a little nibble and I'll take the rest home with me.

759
00:31:24,920 --> 00:31:27,600
Speaker 2: Is that okay? And again, no one can force food

760
00:31:27,640 --> 00:31:30,080
Speaker 2: on you. If you're hungry like that, you know it's easy.

761
00:31:30,160 --> 00:31:32,320
Speaker 2: If you're going to say, oh, I'm sorry, I'm darting,

762
00:31:32,360 --> 00:31:34,320
Speaker 2: they'll be like, no, no, have some, have some. But

763
00:31:34,360 --> 00:31:36,240
Speaker 2: if you go at it from it, I'm really full,

764
00:31:36,280 --> 00:31:38,520
Speaker 2: I'm trying to honor my hunger perspective. I think people

765
00:31:38,880 --> 00:31:41,000
Speaker 2: will listen to that a lot more than oh, I'm

766
00:31:41,000 --> 00:31:43,720
Speaker 2: trying to be healthy. I think people has an easier

767
00:31:43,720 --> 00:31:45,480
Speaker 2: time trying to self sabotage you if you make it

768
00:31:45,480 --> 00:31:47,880
Speaker 2: about health or weight, loss of calories. But I always

769
00:31:47,880 --> 00:31:50,720
Speaker 2: find that if you say no, I'm actually really full,

770
00:31:51,080 --> 00:31:52,840
Speaker 2: I couldn't possibly fit it in. Can I take it

771
00:31:52,880 --> 00:31:55,320
Speaker 2: home with me? They respond a lot better to that.

772
00:31:55,560 --> 00:31:56,960
Speaker 2: There my tips and.

773
00:31:56,960 --> 00:31:59,520
Speaker 1: A little strategy I will often give clients when they're

774
00:31:59,560 --> 00:32:01,920
Speaker 1: going for weeks away with groups of people, or even

775
00:32:01,960 --> 00:32:04,440
Speaker 1: at family functions where they may have had a history

776
00:32:04,480 --> 00:32:07,120
Speaker 1: of overeating or being served a lot of food. I say, look,

777
00:32:07,160 --> 00:32:08,239
Speaker 1: I want you to look at it as a bit

778
00:32:08,240 --> 00:32:10,360
Speaker 1: of an experiment, and I want you to observe the

779
00:32:10,360 --> 00:32:12,880
Speaker 1: difference in eating behavior, because there'll be people there who

780
00:32:12,920 --> 00:32:15,160
Speaker 1: shove everything that you serve to them or crosses their

781
00:32:15,160 --> 00:32:18,360
Speaker 1: path in their face without even noticing mindlessly, and there'll

782
00:32:18,400 --> 00:32:20,280
Speaker 1: be people who kind of pick around it. They have

783
00:32:20,320 --> 00:32:22,840
Speaker 1: a taste, they don't need a whole lot, And that's

784
00:32:22,960 --> 00:32:26,480
Speaker 1: an interesting observation of people and when large amounts of

785
00:32:26,480 --> 00:32:28,600
Speaker 1: food is available. And so what we want to be

786
00:32:28,600 --> 00:32:30,760
Speaker 1: able to do is keep very mindful about it, and

787
00:32:30,800 --> 00:32:33,160
Speaker 1: even if you accept it or are forced to accept it,

788
00:32:33,240 --> 00:32:36,320
Speaker 1: whichever the circumstance, not have to eat it just because

789
00:32:36,360 --> 00:32:38,440
Speaker 1: it's in front of us, and get very good at

790
00:32:38,480 --> 00:32:40,960
Speaker 1: sort of tasting a little bit, putting it down, having

791
00:32:40,960 --> 00:32:43,040
Speaker 1: a little pick. Can you be surprised just that process

792
00:32:43,080 --> 00:32:46,200
Speaker 1: of slowing down the eating and being mindful can reduce

793
00:32:46,240 --> 00:32:49,520
Speaker 1: calorie intake bay up to thirty percent because you're not

794
00:32:49,560 --> 00:32:51,959
Speaker 1: only registered that you don't even want it, you register

795
00:32:52,000 --> 00:32:53,520
Speaker 1: that it doesn't taste as good as you thought that

796
00:32:53,600 --> 00:32:56,120
Speaker 1: it might. You might register that you're really quite full,

797
00:32:56,160 --> 00:32:58,440
Speaker 1: because you've just had a massive meal and what you're

798
00:32:58,480 --> 00:33:00,800
Speaker 1: getting pleasure from is the food mouthful or two. You

799
00:33:00,840 --> 00:33:02,880
Speaker 1: don't need to eat the whole cake just because it's there.

800
00:33:03,200 --> 00:33:06,720
Speaker 1: That there's certainly programming, behavioral programming where people will just

801
00:33:06,760 --> 00:33:08,680
Speaker 1: keep eating just because it's in front of them. So

802
00:33:08,760 --> 00:33:10,800
Speaker 1: another trick is to when it's there and you've had enough,

803
00:33:10,920 --> 00:33:13,440
Speaker 1: push it away or move it to the side so

804
00:33:13,520 --> 00:33:16,160
Speaker 1: that it actually comes away from your eye sight, just

805
00:33:16,280 --> 00:33:18,960
Speaker 1: so you don't get into that habit of mindlessly having it.

806
00:33:19,400 --> 00:33:21,840
Speaker 1: I like the idea of making the intention known early

807
00:33:21,880 --> 00:33:24,200
Speaker 1: in the piece, but I think I'm just thinking of

808
00:33:24,200 --> 00:33:27,520
Speaker 1: my Italian family. If I said, if I said to Nona,

809
00:33:27,880 --> 00:33:30,080
Speaker 1: I'm not going to be eating today, that wouldn't just

810
00:33:30,120 --> 00:33:33,000
Speaker 1: go out. That wouldn't be happening. So you're better to

811
00:33:33,040 --> 00:33:34,600
Speaker 1: take it and hope she doesn't notice that you didn't

812
00:33:34,600 --> 00:33:35,200
Speaker 1: need it all later.

813
00:33:35,400 --> 00:33:37,080
Speaker 2: I like that I do pushing it onto Hubby's plate,

814
00:33:37,120 --> 00:33:38,720
Speaker 2: And if you don't have a hobby to push it onto,

815
00:33:39,000 --> 00:33:41,160
Speaker 2: maybe just say to your friend, oh, that looks delicious,

816
00:33:41,160 --> 00:33:43,320
Speaker 2: would you like to share someone really really full? And

817
00:33:43,360 --> 00:33:45,320
Speaker 2: then I do that quite often with girlfriends out at dinner,

818
00:33:45,440 --> 00:33:48,080
Speaker 2: They're like, oh, I really want dessert. I'm like, they're like, you,

819
00:33:48,120 --> 00:33:49,520
Speaker 2: are you going to get some dessert with me? I'm

820
00:33:49,520 --> 00:33:51,240
Speaker 2: like no, I'm so full, But how about we share

821
00:33:51,280 --> 00:33:53,600
Speaker 2: something and honestly, SUSI, the dessert comes out, I might

822
00:33:53,640 --> 00:33:54,959
Speaker 2: have two spoons of it and they have the other

823
00:33:55,080 --> 00:33:57,040
Speaker 2: ninety percent of it, and it's like we shared, but

824
00:33:57,400 --> 00:33:58,800
Speaker 2: you know, I've only had a couple of spoons. I'm

825
00:33:58,800 --> 00:34:01,080
Speaker 2: really just tasting it versus is eating it. So I

826
00:34:01,080 --> 00:34:03,200
Speaker 2: think that's a really important concept and definitely something you

827
00:34:03,240 --> 00:34:05,160
Speaker 2: can do at family gatherings as well. Or you know,

828
00:34:05,200 --> 00:34:07,120
Speaker 2: if there's an uncle who really likes this food, have

829
00:34:07,160 --> 00:34:09,040
Speaker 2: a little taste and say hey, uncle, do you want this?

830
00:34:09,160 --> 00:34:10,840
Speaker 2: Or just put it down on the table, and you know,

831
00:34:10,840 --> 00:34:12,600
Speaker 2: if everyone sort of walks away, no one's got to

832
00:34:12,600 --> 00:34:14,480
Speaker 2: know that it was you that kind of didn't eat it,

833
00:34:14,520 --> 00:34:16,480
Speaker 2: particularly if it's something that you taste and it's not

834
00:34:16,600 --> 00:34:19,560
Speaker 2: that good. Like, really save those Christmas treats, you know,

835
00:34:19,760 --> 00:34:22,040
Speaker 2: make those calories count and make it something that's actually

836
00:34:22,040 --> 00:34:24,359
Speaker 2: delicious and that you love. If someone's trying to force

837
00:34:24,400 --> 00:34:27,239
Speaker 2: you'd eat something you don't actually like, I would push

838
00:34:27,280 --> 00:34:29,719
Speaker 2: back quite hard on that and say no, that's not

839
00:34:29,760 --> 00:34:32,120
Speaker 2: really my thing, but I'll happily have some you know,

840
00:34:32,200 --> 00:34:34,080
Speaker 2: plum pudding later on or something like that.

841
00:34:34,440 --> 00:34:35,840
Speaker 1: And if you're single, that could be a way of

842
00:34:35,880 --> 00:34:38,560
Speaker 1: actually meeting someone. You could say, Hey, I've got this

843
00:34:38,560 --> 00:34:42,560
Speaker 1: this leftover dinner on my leftover. Oh, we're silly. It's

844
00:34:42,560 --> 00:34:46,319
Speaker 1: our last episode. Just humorous because Leanne brings us to

845
00:34:46,360 --> 00:34:49,919
Speaker 1: the end of the Nutrition Couch for an entire year. Well,

846
00:34:49,960 --> 00:34:52,120
Speaker 1: it's been a very big year. We started in May

847
00:34:52,239 --> 00:34:55,879
Speaker 1: and we've just been so grateful to you, our very

848
00:34:55,920 --> 00:34:59,080
Speaker 1: loyal listeners, for embracing the Nutrition Couch and being such

849
00:34:59,120 --> 00:35:01,640
Speaker 1: amazing support. And we are really excited about what the

850
00:35:01,719 --> 00:35:04,399
Speaker 1: new year is going to bring. We've got a plan

851
00:35:04,480 --> 00:35:07,040
Speaker 1: for some very motivating and inspirational content as we move

852
00:35:07,080 --> 00:35:10,520
Speaker 1: into what dieticians called diet season, which is January twenty

853
00:35:10,560 --> 00:35:13,640
Speaker 1: twenty two. And especially we would like Twish, Leanne and

854
00:35:13,760 --> 00:35:16,160
Speaker 1: David all the very best for the birth of their

855
00:35:16,200 --> 00:35:19,360
Speaker 1: baby girl, which may have happened or maybe very imminent.

856
00:35:19,400 --> 00:35:22,640
Speaker 1: I would say, we can't wait to see those photographs.

857
00:35:23,520 --> 00:35:26,440
Speaker 1: So from me, Merry Christmas and a very happy New

858
00:35:26,520 --> 00:35:29,520
Speaker 1: Year and healthy twenty twenty two on the way, and.

859
00:35:29,440 --> 00:35:32,040
Speaker 2: Thank you everyone for your support. I have a wonderful

860
00:35:32,280 --> 00:35:34,840
Speaker 2: festive season and we'll catch you guys very soon in

861
00:35:34,880 --> 00:35:51,160
Speaker 2: twenty twenty two. Sounds crazy to say that Merry Christmas.