1 00:00:00,840 --> 00:00:04,000 Speaker 1: It is well and truly party season, and while it 2 00:00:04,080 --> 00:00:06,400 Speaker 1: is certainly a time to enjoy good quality of food 3 00:00:06,440 --> 00:00:09,760 Speaker 1: with friends and family, it is also a good opportunity 4 00:00:09,800 --> 00:00:14,440 Speaker 1: to practice mindful rather than over eating and drinking. So 5 00:00:14,520 --> 00:00:17,160 Speaker 1: on the final episode of The Nutrition Couch for twenty 6 00:00:17,200 --> 00:00:20,040 Speaker 1: twenty four, today we share our best tricks and tips 7 00:00:20,040 --> 00:00:22,960 Speaker 1: for powering through the holidays with your health and nutrition 8 00:00:23,160 --> 00:00:26,360 Speaker 1: goals on track. Hi, I'm Susie Burrow and I'm Lee 9 00:00:26,400 --> 00:00:28,720 Speaker 1: and Ward, and together we bring you The Nutrition Couch, 10 00:00:28,840 --> 00:00:30,720 Speaker 1: the weekly podcast that keeps you up to date on 11 00:00:30,800 --> 00:00:32,600 Speaker 1: everything you need to know in the world of nutrition, 12 00:00:33,200 --> 00:00:35,720 Speaker 1: as well as all things festive eating. Today we deep 13 00:00:35,960 --> 00:00:40,320 Speaker 1: dive balancing your food intake on key holiday days. We 14 00:00:40,440 --> 00:00:43,360 Speaker 1: have found a new appetizer at a supermarket that might 15 00:00:43,640 --> 00:00:47,120 Speaker 1: be a good addition to your celebratory platters. And our 16 00:00:47,200 --> 00:00:50,240 Speaker 1: listener question is all about getting back on track after 17 00:00:50,280 --> 00:00:54,080 Speaker 1: the Christmas break so Leanne, it's been a big year 18 00:00:54,320 --> 00:00:56,920 Speaker 1: on the Nutrition Couch. As always, what are your plans 19 00:00:56,960 --> 00:00:57,959 Speaker 1: for the holidays. 20 00:00:58,400 --> 00:01:01,600 Speaker 2: We'd like to take it easy here in Queensland. We'll 21 00:01:01,640 --> 00:01:03,200 Speaker 2: go up and see some family, We'll have a day 22 00:01:03,280 --> 00:01:05,400 Speaker 2: or two at the beach and then we're just chill. 23 00:01:05,440 --> 00:01:07,440 Speaker 2: We don't do too much. Our kids are still quite little, 24 00:01:07,480 --> 00:01:09,640 Speaker 2: so I think it's harder to go places and not 25 00:01:09,720 --> 00:01:11,880 Speaker 2: they're not car they're not car kids, so about forty 26 00:01:11,920 --> 00:01:13,960 Speaker 2: minutes in the cars about their limit before they crack 27 00:01:14,040 --> 00:01:16,119 Speaker 2: it in their seats. So we don't do too much. 28 00:01:16,160 --> 00:01:18,080 Speaker 2: We just kind of entertain a little bit, have some 29 00:01:18,120 --> 00:01:20,200 Speaker 2: friends and family over. But it's so hot. I've being 30 00:01:20,319 --> 00:01:22,840 Speaker 2: here in Queensland, like unless you're doing something near the 31 00:01:22,880 --> 00:01:24,840 Speaker 2: pool or at the beach, it's too hard, Like you 32 00:01:24,840 --> 00:01:26,680 Speaker 2: can't really go to the park. Is just so so 33 00:01:26,760 --> 00:01:28,920 Speaker 2: hot in the summer in Queensland. Like it's beautiful and 34 00:01:28,959 --> 00:01:31,160 Speaker 2: we're very blessed, but it's also kind of that other 35 00:01:31,240 --> 00:01:32,840 Speaker 2: end of the scale where it's almost too hot to 36 00:01:32,880 --> 00:01:34,399 Speaker 2: be leaving the air conditioned house. 37 00:01:35,200 --> 00:01:36,800 Speaker 1: True, torres I said, I have been up there before. 38 00:01:36,840 --> 00:01:38,400 Speaker 1: It almost died on a trip to Willie's in the 39 00:01:38,440 --> 00:01:40,440 Speaker 1: middle of the day. So I do hear you about 40 00:01:40,440 --> 00:01:44,480 Speaker 1: the weather. And I think that the main difference that 41 00:01:44,560 --> 00:01:48,600 Speaker 1: I observe between say, how a health professional or how 42 00:01:48,800 --> 00:01:51,640 Speaker 1: you or I would approach Christmas, compared to some of 43 00:01:51,760 --> 00:01:54,480 Speaker 1: the communication I'm having with clients as we move into 44 00:01:54,600 --> 00:01:58,720 Speaker 1: party season and the number of social engagements is that. 45 00:01:58,800 --> 00:02:00,600 Speaker 1: I think a lot of it comes down to the 46 00:02:00,720 --> 00:02:04,320 Speaker 1: mindset that we go into this period with, because if 47 00:02:04,360 --> 00:02:07,200 Speaker 1: you approach it with that mindset of oh, it's Christmas, 48 00:02:07,240 --> 00:02:09,960 Speaker 1: and as we've spoken about before on the potty, Christmas 49 00:02:10,040 --> 00:02:12,600 Speaker 1: can go for several months as opposed to a couple 50 00:02:12,639 --> 00:02:16,520 Speaker 1: of key dates and really isolating those out. And we 51 00:02:16,560 --> 00:02:18,480 Speaker 1: want the message here on the Nutrition Couch to be 52 00:02:18,560 --> 00:02:22,320 Speaker 1: we're certainly not grinches in the air of food. You know, 53 00:02:22,680 --> 00:02:27,160 Speaker 1: I strongly encourage my clients to enjoy festive treats, but 54 00:02:27,320 --> 00:02:30,880 Speaker 1: also to learn to eat mindfully and not just overeat, 55 00:02:30,919 --> 00:02:36,440 Speaker 1: because I think there's a general idea that Christmas means 56 00:02:36,560 --> 00:02:39,720 Speaker 1: gross over eating, and so to give you a context 57 00:02:39,760 --> 00:02:43,840 Speaker 1: around what that translates into, It's Christmas Day and you 58 00:02:43,960 --> 00:02:46,560 Speaker 1: get up and you might have a glass of champagne 59 00:02:46,600 --> 00:02:49,320 Speaker 1: with your family, and you might have sort of some 60 00:02:49,400 --> 00:02:52,680 Speaker 1: bacon and egg rolls around or even some pastries because 61 00:02:52,680 --> 00:02:56,800 Speaker 1: that's considered sort of special food. And then you roll 62 00:02:56,840 --> 00:03:00,760 Speaker 1: out the Christmas meal, which might be appetite, so you 63 00:03:00,840 --> 00:03:03,000 Speaker 1: might have kind of platter food, and then you might 64 00:03:03,040 --> 00:03:06,320 Speaker 1: start with the roast turkey, the ham, the vegetables, and 65 00:03:06,320 --> 00:03:09,360 Speaker 1: then they might be pudding. And then you've had that meal, 66 00:03:09,440 --> 00:03:12,600 Speaker 1: which is probably over two thousand calories if you consider 67 00:03:12,639 --> 00:03:15,160 Speaker 1: all the alcohol and the extras like the chocolates lying around, 68 00:03:15,520 --> 00:03:17,280 Speaker 1: and then you back it up and you head to 69 00:03:17,320 --> 00:03:19,639 Speaker 1: a second meal at your in law's house and that's 70 00:03:19,680 --> 00:03:24,720 Speaker 1: another serve of pudding or ham, turkey, seafood, and then 71 00:03:24,800 --> 00:03:26,880 Speaker 1: you get up the next day and you start it 72 00:03:26,919 --> 00:03:30,120 Speaker 1: all over again. Now, the difference there would be if 73 00:03:30,160 --> 00:03:33,440 Speaker 1: you started Christmas Day and you thought, right, it's going 74 00:03:33,480 --> 00:03:36,080 Speaker 1: to be a fairly indulgent day food wise, so I 75 00:03:36,160 --> 00:03:39,119 Speaker 1: probably don't need to have the extra pastries or even 76 00:03:39,120 --> 00:03:40,960 Speaker 1: the bacon and eggs. So maybe we'll just do some 77 00:03:41,000 --> 00:03:44,280 Speaker 1: fruit platter or some mini pastries or just some mini 78 00:03:44,520 --> 00:03:46,840 Speaker 1: buns with an egg on it. And then we might 79 00:03:46,880 --> 00:03:49,600 Speaker 1: also go for a walk because the weather's gorgeous and 80 00:03:50,000 --> 00:03:51,720 Speaker 1: kids might have new bikes and things to take out, 81 00:03:51,720 --> 00:03:54,680 Speaker 1: so I actually go and do some activity, and I'll 82 00:03:54,720 --> 00:03:57,520 Speaker 1: serve myself. I'll lay off the dips and the extra 83 00:03:57,600 --> 00:04:00,000 Speaker 1: chocolates because I know I'm going to have a large meal. 84 00:04:00,720 --> 00:04:03,280 Speaker 1: I'll focus then on the lean proteins and lots of veggies, 85 00:04:03,320 --> 00:04:05,760 Speaker 1: but I'll have a small surf of pudding. I'll then 86 00:04:05,800 --> 00:04:07,800 Speaker 1: maybe try and go for a second walk rather than 87 00:04:07,880 --> 00:04:10,720 Speaker 1: just lying around on the couch, and then know that 88 00:04:10,760 --> 00:04:12,800 Speaker 1: I'm actually really not that hungry for the second meal 89 00:04:12,840 --> 00:04:15,440 Speaker 1: because I've eaten so much that day, so I rather 90 00:04:15,480 --> 00:04:16,880 Speaker 1: than stuff it in, and I might just have a 91 00:04:16,880 --> 00:04:19,240 Speaker 1: few tastes of things or even just the dessert rather 92 00:04:19,279 --> 00:04:21,279 Speaker 1: than having the meal again, knowing that I can probably 93 00:04:21,320 --> 00:04:24,320 Speaker 1: take some leftovers home. Now. Again, the message here is 94 00:04:24,320 --> 00:04:26,440 Speaker 1: not meant to be grinchy, but I think there's a 95 00:04:26,480 --> 00:04:29,760 Speaker 1: real psychology around I'm allowed and should be able to 96 00:04:29,800 --> 00:04:33,000 Speaker 1: completely stuff myself, and I'd like to just challenge that 97 00:04:33,080 --> 00:04:36,159 Speaker 1: to say, there's a big difference between gross overeating and 98 00:04:36,320 --> 00:04:40,520 Speaker 1: enjoying foods in smaller amounts, because inevitably you feel pretty 99 00:04:40,520 --> 00:04:43,760 Speaker 1: grace when you've overeaten. And the overeating doesn't come from 100 00:04:43,839 --> 00:04:46,240 Speaker 1: the ham and the turkey here, even the pudding. The 101 00:04:46,279 --> 00:04:49,200 Speaker 1: overeating comes from all the extras that we give ourselves 102 00:04:49,200 --> 00:04:52,520 Speaker 1: permissions to have, the chips and the chocolate's. Like you know, 103 00:04:52,600 --> 00:04:55,560 Speaker 1: my family, for example, always open quality street and roses 104 00:04:55,560 --> 00:04:59,000 Speaker 1: the night before, Like that's probably at least five hundred, 105 00:04:59,000 --> 00:05:01,560 Speaker 1: if not more calories will eat just from the chocolates. Now, 106 00:05:01,800 --> 00:05:03,320 Speaker 1: that's something we do once a year, and we do 107 00:05:03,360 --> 00:05:05,800 Speaker 1: it that night. But if you consider that on top 108 00:05:05,800 --> 00:05:07,720 Speaker 1: of the food, you can see how easy it is 109 00:05:07,760 --> 00:05:10,320 Speaker 1: to just have a gross over consumption of food rather 110 00:05:10,360 --> 00:05:14,120 Speaker 1: than a more mindful savoring. And unfortunately, as we get older, 111 00:05:14,279 --> 00:05:16,600 Speaker 1: knowing that many of our listeners are forties and fifties, 112 00:05:16,600 --> 00:05:19,000 Speaker 1: we just don't have that many calories and it's really hard. 113 00:05:19,520 --> 00:05:22,080 Speaker 1: You're programming yourself basically to over eat. So I think 114 00:05:22,120 --> 00:05:24,960 Speaker 1: the message from us is really pay attention to how 115 00:05:25,000 --> 00:05:27,040 Speaker 1: you're spending the calories, and rather than having that all 116 00:05:27,120 --> 00:05:30,240 Speaker 1: or nothing experience, practice mindful eating, because I guarantee you'll 117 00:05:30,240 --> 00:05:33,200 Speaker 1: get just as much pleasure from half the portions of 118 00:05:33,279 --> 00:05:36,080 Speaker 1: food then you will from completely stuffing yourself. And that's 119 00:05:36,120 --> 00:05:38,719 Speaker 1: where you sort of rolls on for several days of overeating, 120 00:05:38,720 --> 00:05:40,920 Speaker 1: and that's where it can be several kilos of weight 121 00:05:41,000 --> 00:05:42,680 Speaker 1: gain over the course of the Christmas week. 122 00:05:43,360 --> 00:05:45,080 Speaker 2: Yeah, and I totally agree. I think it was all 123 00:05:45,120 --> 00:05:47,039 Speaker 2: really in the mindset, And like you said, I think 124 00:05:47,040 --> 00:05:51,400 Speaker 2: people almost give themselves this psychological permission to just overread 125 00:05:51,680 --> 00:05:53,920 Speaker 2: we're in the reality is it doesn't actually make us 126 00:05:53,920 --> 00:05:56,560 Speaker 2: feel good. So I always say eat until you're satisfied, 127 00:05:56,640 --> 00:05:58,479 Speaker 2: not stuffed, because the last thing you want to do 128 00:05:58,560 --> 00:06:00,440 Speaker 2: is have to pass out on the couch and button 129 00:06:00,440 --> 00:06:02,960 Speaker 2: new jeans and just think, oh God, I've eaten so much. 130 00:06:03,000 --> 00:06:05,400 Speaker 2: And then there's dinner. But it's okay to go light 131 00:06:05,400 --> 00:06:07,599 Speaker 2: in a meal. Just because there's ham and turkey and 132 00:06:07,640 --> 00:06:10,880 Speaker 2: prawns and salads and potato bake a lasanna and garlic bread. 133 00:06:11,040 --> 00:06:13,400 Speaker 2: It doesn't mean that we have to have everything. So 134 00:06:13,440 --> 00:06:15,279 Speaker 2: I always like to say to my clients, choose the 135 00:06:15,320 --> 00:06:18,080 Speaker 2: food that you really love and leave the rest. Because 136 00:06:18,480 --> 00:06:20,560 Speaker 2: if there's garlic bread on Christmas Day, I'm not gonna 137 00:06:20,600 --> 00:06:22,960 Speaker 2: go near it, because I could eat garlic bread anytime 138 00:06:23,040 --> 00:06:25,560 Speaker 2: of the year. But if there's a beautiful plum pudding, 139 00:06:25,560 --> 00:06:27,960 Speaker 2: particularly it's very similar to how my nana used to 140 00:06:27,960 --> 00:06:30,359 Speaker 2: make it before she passed, that is absolutely something that 141 00:06:30,360 --> 00:06:33,200 Speaker 2: I'm gonna have versus Pavlova. It's not something I'm a 142 00:06:33,200 --> 00:06:35,800 Speaker 2: fan of versus some of my clients absolutely love it. 143 00:06:36,080 --> 00:06:38,360 Speaker 2: So really try to choose the foods that you love 144 00:06:38,400 --> 00:06:41,640 Speaker 2: and choose the foods that aren't regularly available to you. 145 00:06:41,720 --> 00:06:43,800 Speaker 2: It's really important that you do get your protein and 146 00:06:43,839 --> 00:06:47,280 Speaker 2: your vegetables in because that does lead to that satiation, 147 00:06:47,400 --> 00:06:50,640 Speaker 2: the satisfaction. It builds up your tummy. But in terms 148 00:06:50,640 --> 00:06:53,000 Speaker 2: of soul foods, really focused on the things that you love. 149 00:06:53,279 --> 00:06:55,120 Speaker 2: Like to me, I'm not a rum ball person. I 150 00:06:55,120 --> 00:06:57,440 Speaker 2: don't really like those apricot balls. I'm not a huge 151 00:06:57,480 --> 00:07:00,600 Speaker 2: Pavlova person. I sound like the Grinch here me. I 152 00:07:00,680 --> 00:07:02,880 Speaker 2: really love the fresh, you know, the seasonal fruits. So 153 00:07:02,920 --> 00:07:05,840 Speaker 2: I'll have some fruits salad, some mangoes, some peaches with 154 00:07:05,880 --> 00:07:07,960 Speaker 2: some ice cream, or I might have if somebody has 155 00:07:07,960 --> 00:07:10,560 Speaker 2: made like a beautiful caramel slice or a brownie. They're 156 00:07:10,600 --> 00:07:12,920 Speaker 2: some things that I love versus some of the other 157 00:07:12,960 --> 00:07:15,960 Speaker 2: more traditional Christmas treats. I guess I'm not so much 158 00:07:16,000 --> 00:07:17,600 Speaker 2: of a fan of them, so they're the things I'll 159 00:07:17,600 --> 00:07:20,840 Speaker 2: pass on and I'll really thoroughly enjoy something else instead. 160 00:07:21,040 --> 00:07:23,680 Speaker 2: Or i might like a beautiful glass of French champagne. 161 00:07:23,720 --> 00:07:26,160 Speaker 2: But if somebody brings out, you know, spirits or just 162 00:07:26,240 --> 00:07:28,440 Speaker 2: makes up any other kind of cocktail, it's not really 163 00:07:28,480 --> 00:07:30,600 Speaker 2: my thing. Again, so I'm really going to be quite 164 00:07:30,600 --> 00:07:33,280 Speaker 2: particular with the things that I choose on Christmas Day 165 00:07:33,480 --> 00:07:36,360 Speaker 2: because there is just so much food around in so 166 00:07:36,480 --> 00:07:40,000 Speaker 2: many treats and so many meals, And like Susie, you 167 00:07:40,000 --> 00:07:42,000 Speaker 2: know the same thing, Like my family will do a 168 00:07:42,080 --> 00:07:44,600 Speaker 2: Christmas breakfast, then we'll go to another family's house for lunch, 169 00:07:44,640 --> 00:07:46,720 Speaker 2: and then I will generally host a dinner. Next day's 170 00:07:46,720 --> 00:07:48,800 Speaker 2: Boxing Day, we'll head up the coast to another family 171 00:07:48,840 --> 00:07:51,200 Speaker 2: member's house. And then the twenty seventh, there's my little 172 00:07:51,200 --> 00:07:53,880 Speaker 2: MEA's birthday. So she's turning three this year, and promise 173 00:07:53,960 --> 00:07:55,840 Speaker 2: her a big party. She knows it's her birthday, she 174 00:07:55,880 --> 00:07:58,040 Speaker 2: knows she's turning three. They have a big do in that, 175 00:07:58,160 --> 00:07:59,880 Speaker 2: and then you know, a couple of days later, it's 176 00:08:00,040 --> 00:08:02,200 Speaker 2: it's Christmas. Even then it's you know, it's the new year. 177 00:08:02,480 --> 00:08:04,640 Speaker 2: So it's basically a whole week. But it doesn't have 178 00:08:04,760 --> 00:08:07,239 Speaker 2: to be a week of over eating. It can really 179 00:08:07,280 --> 00:08:09,920 Speaker 2: be quite balanced eating. Sure, we can indulge in some 180 00:08:10,040 --> 00:08:12,800 Speaker 2: delicious things, but we can also have our salad in between. 181 00:08:12,960 --> 00:08:15,160 Speaker 2: We can also go lighter on some meals if we 182 00:08:15,200 --> 00:08:17,360 Speaker 2: need to. We can also drop the snacks out if 183 00:08:17,400 --> 00:08:20,560 Speaker 2: we're having three larger meals a day, particularly if those 184 00:08:20,600 --> 00:08:22,560 Speaker 2: meals are a little bit later. You know, Christmas Lunch 185 00:08:22,640 --> 00:08:25,080 Speaker 2: might start at twelve, but the reality is at two 186 00:08:25,120 --> 00:08:27,560 Speaker 2: pm we're still all picking and grazing on, you know, 187 00:08:27,640 --> 00:08:29,840 Speaker 2: the six course meal that's on the table. So we 188 00:08:29,840 --> 00:08:32,680 Speaker 2: don't probably need afternoon tea if we're still picking and 189 00:08:32,720 --> 00:08:35,080 Speaker 2: grazing on the Christmas lunch at two o'clock. So the 190 00:08:35,120 --> 00:08:37,839 Speaker 2: food just tends to be everywhere, all around us, all 191 00:08:37,880 --> 00:08:40,600 Speaker 2: the time. So just be quite particular with the things 192 00:08:40,600 --> 00:08:43,160 Speaker 2: that you choose and really make sure you do aim 193 00:08:43,200 --> 00:08:45,520 Speaker 2: to get that protein and that salad inn at lunch 194 00:08:45,559 --> 00:08:48,520 Speaker 2: and dinner each day, and then as much as possible, 195 00:08:48,600 --> 00:08:51,520 Speaker 2: send all the extra things home. Like often I'll host 196 00:08:51,559 --> 00:08:53,600 Speaker 2: a Christmas lunch and everyone's like keep this, keep that. 197 00:08:53,640 --> 00:08:55,720 Speaker 2: I'm like, no, no, no, you take it. You take it, 198 00:08:55,800 --> 00:08:58,200 Speaker 2: because I just don't need all of these slices and 199 00:08:58,240 --> 00:09:00,920 Speaker 2: bake goods and boxes and boxes of chocolate in my 200 00:09:01,000 --> 00:09:03,600 Speaker 2: house because the reality is if it's there, we will 201 00:09:03,640 --> 00:09:06,120 Speaker 2: just pick and graze on it for many many days afterwards. 202 00:09:06,120 --> 00:09:07,679 Speaker 2: So as much as possible to try to pack it 203 00:09:07,800 --> 00:09:10,120 Speaker 2: up and send it home, particularly if you've got older 204 00:09:10,240 --> 00:09:13,000 Speaker 2: kids they're growing there in Uni, they're you know they're 205 00:09:13,040 --> 00:09:14,840 Speaker 2: out and they're active, send it home with them because 206 00:09:14,840 --> 00:09:16,480 Speaker 2: they'll absolutely love it. I used to love when Mum 207 00:09:16,480 --> 00:09:18,280 Speaker 2: would send me home with like boxes of stuff when 208 00:09:18,280 --> 00:09:20,400 Speaker 2: I was at Uni because I couldn't really afford it, 209 00:09:20,440 --> 00:09:22,080 Speaker 2: and be I was like, yes, free food and I 210 00:09:22,120 --> 00:09:24,520 Speaker 2: have to cook for a couple of days. It was great, true, 211 00:09:24,559 --> 00:09:24,760 Speaker 2: And I. 212 00:09:24,800 --> 00:09:26,880 Speaker 1: Think one of the things the supermarkets are doing quite 213 00:09:26,920 --> 00:09:29,840 Speaker 1: well is there's a lot more mini approaches to things 214 00:09:29,960 --> 00:09:33,560 Speaker 1: like you can get because pavlova is common, but whether 215 00:09:33,640 --> 00:09:35,880 Speaker 1: it's a pudding or I love how you can get 216 00:09:35,920 --> 00:09:39,559 Speaker 1: the little morangue nests and the little mini pavlovas rather 217 00:09:39,600 --> 00:09:41,400 Speaker 1: than the big one. Because keep in mind, when it 218 00:09:41,400 --> 00:09:44,440 Speaker 1: comes to food intake, we eat what we served, So 219 00:09:44,480 --> 00:09:47,480 Speaker 1: if you are served a massive slice of pav or putting, 220 00:09:47,480 --> 00:09:50,319 Speaker 1: you'll eat the lot. If you're served a small serve that, 221 00:09:50,400 --> 00:09:53,160 Speaker 1: you'll eat that and feel just dissatisfied. So an easy 222 00:09:53,160 --> 00:09:55,120 Speaker 1: way to still enjoy all of the treats of the 223 00:09:55,120 --> 00:09:58,319 Speaker 1: season is to go for the mini sizes, do individual 224 00:09:58,320 --> 00:10:00,680 Speaker 1: plates of a few marane nests and bear, or do 225 00:10:00,760 --> 00:10:03,319 Speaker 1: a mini pudding as opposed to a large one, and 226 00:10:03,360 --> 00:10:05,600 Speaker 1: then everyone's still having pudding, but you're not having the 227 00:10:05,720 --> 00:10:07,840 Speaker 1: huge extra amount. So I'm really a big fan of 228 00:10:07,880 --> 00:10:11,320 Speaker 1: those mini approaches when it comes to dessert. Let's also 229 00:10:11,360 --> 00:10:15,120 Speaker 1: remember leand the Australian seafood prawn set that you know, 230 00:10:15,120 --> 00:10:18,480 Speaker 1: they're really nutritious foods and very low in calories. So 231 00:10:18,760 --> 00:10:21,000 Speaker 1: then if you can afford seafood and that's a special 232 00:10:21,000 --> 00:10:23,720 Speaker 1: thing for summer, have that that's a million times lighter 233 00:10:23,760 --> 00:10:27,120 Speaker 1: than pork and ham and crackling and all those other things. 234 00:10:27,400 --> 00:10:29,760 Speaker 1: So load up on that, load up on the beautiful 235 00:10:29,760 --> 00:10:32,360 Speaker 1: fresh summer salads and make that the bulk, and then 236 00:10:32,400 --> 00:10:34,920 Speaker 1: focus on having the more indulgent things like the desserts 237 00:10:35,000 --> 00:10:37,920 Speaker 1: or the extras as little add ons rather than the focus. 238 00:10:38,040 --> 00:10:40,200 Speaker 1: And I also, like we're going to talk about Christmas 239 00:10:40,240 --> 00:10:42,640 Speaker 1: Day in a minute, but as a rule of thumb, 240 00:10:42,920 --> 00:10:46,640 Speaker 1: food always tastes much better when you're hungry to eat it. 241 00:10:47,320 --> 00:10:50,160 Speaker 1: So you'll find that you'll enjoy the second Christmas dinner 242 00:10:50,360 --> 00:10:52,320 Speaker 1: or even Christmas lunch much better if you haven't had 243 00:10:52,440 --> 00:10:55,160 Speaker 1: much breakfast because you won't be so full and it's 244 00:10:55,240 --> 00:10:58,760 Speaker 1: much more satisfying. So programming in those heavier meals and 245 00:10:58,840 --> 00:11:01,920 Speaker 1: lightning the meals before or is so important, and as 246 00:11:01,920 --> 00:11:04,240 Speaker 1: a rule of thumb, you want at least three hours 247 00:11:04,280 --> 00:11:07,080 Speaker 1: in between eating occasions, if not closer to five after 248 00:11:07,120 --> 00:11:09,720 Speaker 1: a big meal. So I noticed that we that completely 249 00:11:09,760 --> 00:11:11,360 Speaker 1: goes out the window on Christmas and we just eat 250 00:11:11,400 --> 00:11:15,640 Speaker 1: constantly rather than isolating the actual special meal and then 251 00:11:15,679 --> 00:11:18,080 Speaker 1: having a break and digestively. You're going to feel so 252 00:11:18,160 --> 00:11:20,920 Speaker 1: much better if you have had that break in between 253 00:11:20,960 --> 00:11:22,439 Speaker 1: and said, right, I'm gonna actually have a break or 254 00:11:22,480 --> 00:11:25,319 Speaker 1: a nap or a walk now, just because physically you'll 255 00:11:25,360 --> 00:11:27,440 Speaker 1: feel better and it will mean that you're just not 256 00:11:27,520 --> 00:11:29,880 Speaker 1: in that overeating cycle for the entire day. 257 00:11:30,640 --> 00:11:32,760 Speaker 2: Absolutely. In a really handy tip if you find that 258 00:11:32,840 --> 00:11:35,439 Speaker 2: you are overeating on Christmas days, just to grab two 259 00:11:35,480 --> 00:11:37,520 Speaker 2: small children because you'll never have time to sit down 260 00:11:37,559 --> 00:11:39,319 Speaker 2: and eat anyway, that's what I find. 261 00:11:39,600 --> 00:11:42,120 Speaker 1: Well, Leanne's got a couple apparently she's happy to hand over. 262 00:11:42,360 --> 00:11:44,240 Speaker 2: You can borrow mine, and you just won't have time 263 00:11:44,240 --> 00:11:45,720 Speaker 2: to sit down and eat because you'll be so busy 264 00:11:45,800 --> 00:11:47,720 Speaker 2: running after them the whole morning. So that's a really 265 00:11:47,720 --> 00:11:49,040 Speaker 2: handed tip. If anyone wants to go. 266 00:11:49,000 --> 00:11:52,360 Speaker 1: Borrow a couple of kids, well, I say, because of 267 00:11:52,360 --> 00:11:54,920 Speaker 1: course I've got my new puppy, Taco, who if anyone, 268 00:11:55,000 --> 00:11:56,920 Speaker 1: I haven't actually mentioned this on the podcast, I don't 269 00:11:56,920 --> 00:12:00,440 Speaker 1: think that we've got a dog now. I don't love dogs, 270 00:12:00,679 --> 00:12:02,520 Speaker 1: so when I when I arrived at home, I was 271 00:12:02,600 --> 00:12:04,320 Speaker 1: less than thrilled. But I have to say that I'm 272 00:12:04,360 --> 00:12:06,120 Speaker 1: a big fan of Taco. He's an austrange chef. But 273 00:12:06,160 --> 00:12:09,360 Speaker 1: he's six months old. He's gorgeous, lovely doggie. But he 274 00:12:09,400 --> 00:12:11,720 Speaker 1: requires a huge amount of walking. So already I'm planning 275 00:12:11,720 --> 00:12:13,480 Speaker 1: on Christmas morning I'm going to need to walk him, 276 00:12:13,880 --> 00:12:15,000 Speaker 1: and then I'll need to take it out in the 277 00:12:15,000 --> 00:12:17,160 Speaker 1: afternoon as well. So you know, whether you've got children 278 00:12:17,240 --> 00:12:19,959 Speaker 1: to run with, or play with, teenagers or a dog, 279 00:12:20,080 --> 00:12:22,720 Speaker 1: everyone will benefit from having some extra steps on that day. 280 00:12:23,040 --> 00:12:25,280 Speaker 1: It will help your digestive system. And that's a good 281 00:12:25,360 --> 00:12:27,960 Speaker 1: rule for any kind of party, you know, just buffer 282 00:12:28,000 --> 00:12:30,160 Speaker 1: it with some extra movement and a longer fast after 283 00:12:30,200 --> 00:12:32,360 Speaker 1: you have over indulged. But a few of the other 284 00:12:32,400 --> 00:12:34,920 Speaker 1: sort of superfoods at this time so you can still enjoy. 285 00:12:35,080 --> 00:12:37,280 Speaker 1: I think platters there are some good dips out there. 286 00:12:37,679 --> 00:12:40,439 Speaker 1: We reviewed a lighter Hommus not long ago. There's the 287 00:12:40,520 --> 00:12:43,680 Speaker 1: higher protein dips. Platters filled with veggies and a little 288 00:12:43,679 --> 00:12:46,640 Speaker 1: bit less of the indulgent cheeses. The white cheeses like 289 00:12:46,679 --> 00:12:50,040 Speaker 1: goats cheese are lighter, as are the ones like Yalsberg 290 00:12:50,080 --> 00:12:53,080 Speaker 1: that you can slice thinly. You know, there are lighter 291 00:12:53,120 --> 00:12:55,040 Speaker 1: options out there. And as I said, you'll still have 292 00:12:55,120 --> 00:12:57,080 Speaker 1: all the pleasure, but just make the treats a little 293 00:12:57,120 --> 00:12:59,640 Speaker 1: bit smaller and enjoy them at the right time rather 294 00:12:59,640 --> 00:13:01,760 Speaker 1: than leave them openly out there to graze on the 295 00:13:01,760 --> 00:13:02,240 Speaker 1: whole day. 296 00:13:02,840 --> 00:13:04,880 Speaker 2: Yeah, and I will say as well, you mentioned how 297 00:13:05,000 --> 00:13:07,040 Speaker 2: a smaller sized treats are really good. And I was 298 00:13:07,280 --> 00:13:09,760 Speaker 2: browsing it Calls the other day as we do as dieticians, 299 00:13:09,760 --> 00:13:11,679 Speaker 2: and I found the Christmas range. Actually I'm going to 300 00:13:11,720 --> 00:13:13,760 Speaker 2: put a reel up on my Instagram as well, and 301 00:13:13,800 --> 00:13:17,319 Speaker 2: they had single serve plum puddings, they had single serve fruitcakes, 302 00:13:17,360 --> 00:13:20,240 Speaker 2: and they had single serve these little like mini gingerbread things, 303 00:13:20,280 --> 00:13:22,920 Speaker 2: and they even had a little gingerbread decorating kit for 304 00:13:23,000 --> 00:13:25,040 Speaker 2: kids as well, which I thought was really cute. So, 305 00:13:25,320 --> 00:13:27,160 Speaker 2: you know, if you don't want to make plum pudding 306 00:13:27,200 --> 00:13:29,120 Speaker 2: that's going to serve thirty people that you have to 307 00:13:29,120 --> 00:13:31,520 Speaker 2: eat for the next three months, just by the little 308 00:13:31,520 --> 00:13:33,600 Speaker 2: single serve because the reality is that a lot of 309 00:13:33,600 --> 00:13:35,840 Speaker 2: people won't eat plum pudding on Christmas Day. A lot 310 00:13:35,880 --> 00:13:37,720 Speaker 2: of people don't like Pablo, but a lot of people 311 00:13:37,720 --> 00:13:40,120 Speaker 2: don't like prawns. So I think we're just in this 312 00:13:40,320 --> 00:13:43,960 Speaker 2: mindset of over catering. Or I think that if you've got, say, 313 00:13:44,040 --> 00:13:46,640 Speaker 2: for example, ten people come into your house for Christmas Day, 314 00:13:46,960 --> 00:13:49,240 Speaker 2: cater for six and that'll be enough because there is 315 00:13:49,320 --> 00:13:53,839 Speaker 2: just so much food available everywhere that I just think 316 00:13:53,880 --> 00:13:57,000 Speaker 2: that we over cater and that drives the overconsumption as well. 317 00:13:57,080 --> 00:13:59,120 Speaker 2: So see if you can get the miniserve ones, and 318 00:13:59,160 --> 00:14:01,080 Speaker 2: that way as well, the last that little bit longer 319 00:14:01,120 --> 00:14:02,680 Speaker 2: as well, if you don't want to make it yourself, 320 00:14:02,720 --> 00:14:05,400 Speaker 2: and you know, even those mini single serve ones, if 321 00:14:05,400 --> 00:14:07,760 Speaker 2: you've had a really big, indulgent Christmas lunch, you might 322 00:14:07,800 --> 00:14:10,040 Speaker 2: want to share, you know, half a portion with someone, 323 00:14:10,080 --> 00:14:11,840 Speaker 2: even if it is a single serve one, which can 324 00:14:11,880 --> 00:14:13,720 Speaker 2: be a really great way as well, if you're not 325 00:14:13,760 --> 00:14:16,199 Speaker 2: feeling overly hungry for it. You can have a few spoons, 326 00:14:16,320 --> 00:14:18,760 Speaker 2: enjoy the taste and the satisfaction of it, but not 327 00:14:19,120 --> 00:14:21,680 Speaker 2: you know, actually need to have the entire thing as well, 328 00:14:21,720 --> 00:14:24,600 Speaker 2: So I really do like those single mini portion size 329 00:14:24,640 --> 00:14:26,200 Speaker 2: things as well. I think they're a great little hYP 330 00:14:26,280 --> 00:14:27,200 Speaker 2: for Christmas Day too. 331 00:14:27,640 --> 00:14:30,800 Speaker 1: Well, the most satisfaction is in the first two mouthfuls 332 00:14:30,800 --> 00:14:33,480 Speaker 1: of food, so you have the power or the putting 333 00:14:33,520 --> 00:14:36,040 Speaker 1: one maybe two, maybe three. But after that you should 334 00:14:36,040 --> 00:14:38,240 Speaker 1: actually be pretty stuff. So just keep that in mind 335 00:14:38,240 --> 00:14:40,800 Speaker 1: that we program to overeat, and there's nothing wrong with 336 00:14:40,880 --> 00:14:43,920 Speaker 1: tasting and enjoying without continually eating, because you can come 337 00:14:43,960 --> 00:14:45,840 Speaker 1: back over several serves and have a little bit each 338 00:14:45,960 --> 00:14:49,320 Speaker 1: day without sort of that you know, over eating. And 339 00:14:49,760 --> 00:14:52,640 Speaker 1: I guess the other question is if you're someone who's 340 00:14:52,640 --> 00:14:54,520 Speaker 1: pretty controlled most of the time and you really like 341 00:14:54,600 --> 00:14:57,800 Speaker 1: to let loose at Christmas and basically eat whatever you want, 342 00:14:58,000 --> 00:14:59,960 Speaker 1: you know, go for all the indulgent stuff we've been 343 00:15:00,080 --> 00:15:02,760 Speaker 1: talking about, no problem. I think the key is just 344 00:15:02,800 --> 00:15:04,640 Speaker 1: to get back on track once it's come Boxing Day, 345 00:15:04,640 --> 00:15:07,000 Speaker 1: whereas many people will ride it out right until New 346 00:15:07,040 --> 00:15:09,320 Speaker 1: Years and that's where we run into issues. So if 347 00:15:09,360 --> 00:15:11,320 Speaker 1: you are someone more who likes to really you know, 348 00:15:11,360 --> 00:15:13,880 Speaker 1: give it a good goal on Christmas, even Christmas, just 349 00:15:13,920 --> 00:15:16,000 Speaker 1: be prepared to get back on track. Boxing Day is 350 00:15:16,040 --> 00:15:19,080 Speaker 1: another good sort of reset point Otherwise before we know it. 351 00:15:19,080 --> 00:15:20,960 Speaker 1: It's rolled on to the thirty first of the first 352 00:15:21,040 --> 00:15:22,920 Speaker 1: and it's the second or third week of January and 353 00:15:22,920 --> 00:15:24,920 Speaker 1: you still haven't done anything. So I think it's those 354 00:15:24,960 --> 00:15:27,440 Speaker 1: markers in time right now. It's time to pull it in. 355 00:15:27,480 --> 00:15:29,240 Speaker 1: I've had a really good run of it, but it's 356 00:15:29,240 --> 00:15:30,280 Speaker 1: time to get back on track. 357 00:15:30,720 --> 00:15:33,360 Speaker 2: Yeah. Absolutely, And I do think that having a plan 358 00:15:33,520 --> 00:15:36,200 Speaker 2: for those couple of days in between Christmas, Boxing Day 359 00:15:36,240 --> 00:15:38,120 Speaker 2: and New Years, because like you said, most people will 360 00:15:38,120 --> 00:15:39,520 Speaker 2: just let it go and it's a full you know, 361 00:15:39,600 --> 00:15:42,080 Speaker 2: seven ten days, because let's be honest, we start the 362 00:15:42,120 --> 00:15:44,680 Speaker 2: celebrating probably from about the twenty third to twenty fourth, 363 00:15:44,800 --> 00:15:46,720 Speaker 2: and that rolls right around to the first or second 364 00:15:46,760 --> 00:15:49,040 Speaker 2: of January. So just have a really solid plan in 365 00:15:49,080 --> 00:15:51,640 Speaker 2: place for all the you know, three four five days 366 00:15:51,640 --> 00:15:54,400 Speaker 2: in between. So you've got some easy salad kits in 367 00:15:54,440 --> 00:15:56,120 Speaker 2: the fridge, you've got some sum and you can whacken 368 00:15:56,200 --> 00:15:58,000 Speaker 2: the air fry. You've got a little bit of you know, 369 00:15:58,280 --> 00:16:01,000 Speaker 2: I like the marinated tofu sea a massive aout of tofu. 370 00:16:01,040 --> 00:16:02,320 Speaker 2: But you know that can sid in the fridge for 371 00:16:02,320 --> 00:16:03,840 Speaker 2: a couple of weeks. It doesn't really go off. You 372 00:16:03,840 --> 00:16:05,560 Speaker 2: can throw it in a pan, put it in with 373 00:16:05,600 --> 00:16:07,560 Speaker 2: a salad kit, and you've got a really nice, healthy 374 00:16:07,600 --> 00:16:09,760 Speaker 2: balance lunch. So just have a bit of a plan 375 00:16:09,840 --> 00:16:12,440 Speaker 2: for those extra days in between and really focus on 376 00:16:12,480 --> 00:16:15,480 Speaker 2: getting in that extra quality protein and vegetables as well, 377 00:16:15,520 --> 00:16:17,080 Speaker 2: because it's just going to make you feel so much 378 00:16:17,160 --> 00:16:20,320 Speaker 2: better before you know. The reality is it's the overindulgence 379 00:16:20,360 --> 00:16:22,720 Speaker 2: of you know, New Year's even New Year's Day again, 380 00:16:22,920 --> 00:16:24,680 Speaker 2: and then kind of everyone waits till the second or 381 00:16:24,720 --> 00:16:26,720 Speaker 2: third of January to get back on track. But if 382 00:16:26,720 --> 00:16:29,040 Speaker 2: you can really focus on having a solid few days 383 00:16:29,040 --> 00:16:31,600 Speaker 2: between Christmas and New Years, you're just going to feel 384 00:16:31,640 --> 00:16:32,760 Speaker 2: a thousand times better. 385 00:16:33,400 --> 00:16:37,160 Speaker 1: True, true, true. So Christmas Day we're going to talk 386 00:16:37,160 --> 00:16:39,800 Speaker 1: about specifically Christmas Day? Or have we given and maybe 387 00:16:39,800 --> 00:16:42,640 Speaker 1: we've given enough tips already? I think, yeah, I think so. 388 00:16:42,840 --> 00:16:44,760 Speaker 2: I think. I think the best thing you can do 389 00:16:44,880 --> 00:16:46,800 Speaker 2: is really eat until you're satisfied. If you want to 390 00:16:46,800 --> 00:16:48,920 Speaker 2: try everything, try everything. It doesn't mean you have to 391 00:16:48,960 --> 00:16:51,200 Speaker 2: eat everything. And I was having this conversation with my 392 00:16:51,280 --> 00:16:53,160 Speaker 2: client the other day and I said, she went to 393 00:16:53,280 --> 00:16:55,480 Speaker 2: like a it was like an eight course DA station, 394 00:16:55,600 --> 00:16:57,360 Speaker 2: Like it was crazy. It was just an insane amount 395 00:16:57,400 --> 00:16:59,440 Speaker 2: of food. And she's like, well, you know, like I've 396 00:16:59,440 --> 00:17:02,160 Speaker 2: paid for it, and I said, yeah, look, just taste everything. 397 00:17:02,200 --> 00:17:04,840 Speaker 2: You don't necessarily have to eat everything. And after coming 398 00:17:04,880 --> 00:17:06,800 Speaker 2: away from that, she said, that was absolutely just a 399 00:17:06,840 --> 00:17:09,320 Speaker 2: game changer for my mind set, not you know, not 400 00:17:09,440 --> 00:17:11,600 Speaker 2: thinking that I actually had to eat everything in front 401 00:17:11,600 --> 00:17:14,200 Speaker 2: of me just because I wanted to try everything. I said, 402 00:17:14,240 --> 00:17:16,200 Speaker 2: just take a bitte or two. Like, I'm not advocating 403 00:17:16,200 --> 00:17:18,159 Speaker 2: wasting it, but if you just want to, you know, 404 00:17:18,160 --> 00:17:20,600 Speaker 2: if somebody has made some I don't know, Christmas brownies, 405 00:17:20,600 --> 00:17:22,520 Speaker 2: My sister always makes these brownies and she melts like 406 00:17:22,640 --> 00:17:24,800 Speaker 2: the candy canes on top, so they kind of taste 407 00:17:24,800 --> 00:17:27,400 Speaker 2: minty brownies. They're really delicious. But if somebody is cut 408 00:17:27,440 --> 00:17:29,280 Speaker 2: a piece of that, you can always cut the piece 409 00:17:29,280 --> 00:17:31,080 Speaker 2: in half. You can cut that piece into a quarter. 410 00:17:31,119 --> 00:17:33,000 Speaker 2: You don't have to just take a whole piece of that. 411 00:17:33,280 --> 00:17:34,880 Speaker 2: You can just try it. I mean, if you take 412 00:17:34,920 --> 00:17:36,720 Speaker 2: a bite out of it, it's kind of wasted because 413 00:17:36,760 --> 00:17:38,320 Speaker 2: no one else is going to want it. So we're 414 00:17:38,320 --> 00:17:41,160 Speaker 2: not advocating wasting food, but you can just try things. 415 00:17:41,200 --> 00:17:43,639 Speaker 2: You don't actually have to eat everything on your plate. 416 00:17:43,920 --> 00:17:46,240 Speaker 2: So I think the most important message for Christmas Day 417 00:17:46,320 --> 00:17:49,800 Speaker 2: is that balance eating until you're satisfied and not stuffed, 418 00:17:50,119 --> 00:17:53,280 Speaker 2: and try to avoid grazing all day long, and get 419 00:17:53,320 --> 00:17:56,000 Speaker 2: out of the house, go for walk, go to the beach, 420 00:17:56,119 --> 00:17:57,720 Speaker 2: you know, go for a swim in the pool, play 421 00:17:57,760 --> 00:18:00,200 Speaker 2: some backyard cricket, put the sprinklel the hose on it. 422 00:18:00,280 --> 00:18:02,159 Speaker 2: It's boiling hot, and just get a little bit, you know, 423 00:18:02,400 --> 00:18:04,359 Speaker 2: a little bit hydrated, a little bit cooler with the 424 00:18:04,440 --> 00:18:07,040 Speaker 2: sprinkler on. I think it's just really important to move 425 00:18:07,080 --> 00:18:09,560 Speaker 2: your body, particularly when there is just so much food 426 00:18:09,640 --> 00:18:12,119 Speaker 2: around and there is a bit of over indulgence. But 427 00:18:12,160 --> 00:18:14,840 Speaker 2: that's probably the most important three messages on Christmas Day 428 00:18:14,880 --> 00:18:17,520 Speaker 2: is eat mindfully, don't graze all day long, and get 429 00:18:17,520 --> 00:18:18,840 Speaker 2: out and get active if you can. 430 00:18:19,359 --> 00:18:21,200 Speaker 1: Yeah, I like that. I think the exercise is one 431 00:18:21,200 --> 00:18:23,280 Speaker 1: that very quickly gets ditched at this time of year, 432 00:18:23,600 --> 00:18:25,359 Speaker 1: when it's really a time to do more. The days 433 00:18:25,400 --> 00:18:27,720 Speaker 1: are longer, we're eating a lot more, work is often 434 00:18:27,760 --> 00:18:30,359 Speaker 1: a little bit more relaxed. School's over, it's time to 435 00:18:30,400 --> 00:18:32,280 Speaker 1: really get active and then you can sort of enjoy 436 00:18:32,440 --> 00:18:34,360 Speaker 1: food a lot more without worrying about it. And that's 437 00:18:34,400 --> 00:18:36,639 Speaker 1: a good place to be considering most of us do 438 00:18:36,760 --> 00:18:39,000 Speaker 1: like to eat the am all right. Well, moving on 439 00:18:39,040 --> 00:18:41,520 Speaker 1: to some of the Christmas ranges out there, and I agree, 440 00:18:41,520 --> 00:18:43,520 Speaker 1: I'm like everyone. We get excited when we see new 441 00:18:43,520 --> 00:18:46,000 Speaker 1: products in the supermarket for Christmas. And I do Coals 442 00:18:46,000 --> 00:18:47,960 Speaker 1: in particular do it really well, and I do love it. 443 00:18:48,240 --> 00:18:50,600 Speaker 1: We're not sponsored by Coals, but credit where credits do 444 00:18:50,680 --> 00:18:53,320 Speaker 1: they do do Christmas well? And I found I guess 445 00:18:53,400 --> 00:18:55,600 Speaker 1: one of the foods that can be risky at this 446 00:18:55,680 --> 00:18:58,320 Speaker 1: time of year is like the appetizers, the cannapaze, it's 447 00:18:58,320 --> 00:19:01,240 Speaker 1: the pastry and no matter go to drinks anywhere, they're 448 00:19:01,240 --> 00:19:03,399 Speaker 1: always serving. It's the aar and chini balls and the 449 00:19:03,440 --> 00:19:06,960 Speaker 1: spring rolls, and we all love them. They're delicious, but 450 00:19:07,000 --> 00:19:09,200 Speaker 1: they're like often one hundred tw hundred calories each and 451 00:19:09,280 --> 00:19:11,520 Speaker 1: pactful of bad fat, like they're really not good for us. 452 00:19:12,040 --> 00:19:14,359 Speaker 1: And I have noticed that the supermarkets are doing more 453 00:19:14,400 --> 00:19:16,720 Speaker 1: and more of those appetizers that you can heat up, 454 00:19:16,760 --> 00:19:19,600 Speaker 1: and often I buy them and I'm disappointed they're not great. 455 00:19:19,640 --> 00:19:21,680 Speaker 1: You know, often the ones we make at home ourselves 456 00:19:21,720 --> 00:19:24,280 Speaker 1: are much better, like the beautiful fresh sour dough with 457 00:19:24,280 --> 00:19:27,119 Speaker 1: some ricotta or goats cheese and smoked salmon or fresh 458 00:19:27,160 --> 00:19:29,480 Speaker 1: prawns with a dipping sauce like, they're always so much 459 00:19:29,600 --> 00:19:32,440 Speaker 1: nicer I find, or homemade meatballs leam with a dipping 460 00:19:32,440 --> 00:19:35,000 Speaker 1: sauce like, they're so much fresher and tastier. But I 461 00:19:35,080 --> 00:19:37,920 Speaker 1: have found one that I like, and I actually haven't 462 00:19:37,920 --> 00:19:39,320 Speaker 1: showed you yet, so I hope you like them too. 463 00:19:39,440 --> 00:19:42,359 Speaker 1: But this is the coal's finest. So this is in 464 00:19:42,400 --> 00:19:46,920 Speaker 1: the black boxes in the freezer section. Goats cheese, polenta chips. Now, 465 00:19:47,000 --> 00:19:49,920 Speaker 1: I goats cheese is polarizing. It is lower in fat 466 00:19:49,960 --> 00:19:52,480 Speaker 1: than regular cheddar type cheese, but not everyone likes it. 467 00:19:52,520 --> 00:19:54,119 Speaker 1: But if you like it, it's got a very strong 468 00:19:54,160 --> 00:19:57,479 Speaker 1: flavor and can really give canapase in particular a lovely 469 00:19:57,680 --> 00:19:59,959 Speaker 1: taste to them. And when I had a look at them, 470 00:20:00,400 --> 00:20:04,879 Speaker 1: the initisial information per hundred grams, they come in at 471 00:20:05,080 --> 00:20:08,680 Speaker 1: about a thousand killo duels or about two hundred and 472 00:20:08,760 --> 00:20:13,359 Speaker 1: fifty calories, but per serve about one hundred calories per serve, 473 00:20:13,400 --> 00:20:15,240 Speaker 1: which is pretty reasonable. Now, I'll have a look in 474 00:20:15,280 --> 00:20:17,000 Speaker 1: a second how many are a serve to give us 475 00:20:17,000 --> 00:20:19,720 Speaker 1: an idea. It may only be one, but the overall 476 00:20:19,880 --> 00:20:23,359 Speaker 1: fat is thirteen percent, which is not too bad for 477 00:20:23,359 --> 00:20:25,920 Speaker 1: a catape. Keeping in mind that pastry based products would 478 00:20:25,960 --> 00:20:29,160 Speaker 1: be up around thirty forty percent fat per one hundred grams, 479 00:20:29,160 --> 00:20:32,800 Speaker 1: it is about five grams of protein, and the carbohydrates 480 00:20:32,840 --> 00:20:36,080 Speaker 1: were quite low as well, coming at twenty three grams 481 00:20:36,080 --> 00:20:38,840 Speaker 1: per hundred or just ten grams of carbohydrate per serve. 482 00:20:39,440 --> 00:20:42,560 Speaker 1: So I thought as an appetizer they were not overly 483 00:20:42,640 --> 00:20:45,360 Speaker 1: hind fat, not overly hind carbohydrate. And when we look 484 00:20:45,359 --> 00:20:49,480 Speaker 1: at the ingredients, it's seventy three percent base of polenta 485 00:20:49,520 --> 00:20:52,879 Speaker 1: which is maize and goats cheese, so that's a pretty 486 00:20:52,880 --> 00:20:56,560 Speaker 1: clean mix. There are some preservatives mixtures palmes and cheeses 487 00:20:56,600 --> 00:20:59,239 Speaker 1: and their wheat flour thickness, so it's not a what 488 00:20:59,240 --> 00:21:01,520 Speaker 1: we would call a lean product nutritionally. There are some 489 00:21:01,600 --> 00:21:05,160 Speaker 1: additives in there, but the overall base at seventy three 490 00:21:05,200 --> 00:21:08,639 Speaker 1: percent polenta and groats cheese is actually pretty strong. And 491 00:21:08,680 --> 00:21:09,960 Speaker 1: I'm just going to have a look now how many 492 00:21:10,000 --> 00:21:11,320 Speaker 1: actual chips you would get for. 493 00:21:11,320 --> 00:21:13,880 Speaker 2: That, So two pieces in a serving. A serving size 494 00:21:14,000 --> 00:21:16,080 Speaker 2: is forty gram, so there's five servings of pack and 495 00:21:16,160 --> 00:21:18,200 Speaker 2: two pieces, which is reasonable. 496 00:21:18,560 --> 00:21:21,159 Speaker 1: Yeah, because if you were teeming that I thought with like, 497 00:21:21,680 --> 00:21:25,359 Speaker 1: you know, a platter of some healthier dips, some crackers 498 00:21:25,400 --> 00:21:27,520 Speaker 1: which I'm going to make crackers actually land this year. 499 00:21:27,560 --> 00:21:30,320 Speaker 1: That recipe tin eats the crackers I'm going to make, 500 00:21:30,760 --> 00:21:33,760 Speaker 1: so they're yummy, and then you can do some veggie 501 00:21:33,760 --> 00:21:36,120 Speaker 1: sticks on there your dips. You could do maybe the seafood, 502 00:21:36,160 --> 00:21:37,880 Speaker 1: like if you like the smoked oysters, like I do, 503 00:21:38,119 --> 00:21:40,240 Speaker 1: some smoked salmon, and then one or two of these 504 00:21:40,400 --> 00:21:42,520 Speaker 1: is a hot cannope. They're one of the best ones 505 00:21:42,560 --> 00:21:44,640 Speaker 1: I've found, so they get a big thumbs up from 506 00:21:44,640 --> 00:21:46,960 Speaker 1: me in terms of pre made things you can buy 507 00:21:47,000 --> 00:21:50,280 Speaker 1: in the supermarket, and a million times better than anything 508 00:21:50,320 --> 00:21:52,760 Speaker 1: with a pastry base, which is generally deep fried and 509 00:21:52,800 --> 00:21:55,760 Speaker 1: may even be offering or adding some transfats to the diet. 510 00:21:56,480 --> 00:21:58,160 Speaker 2: I love it, and the ingredient list is pretty good. 511 00:21:58,280 --> 00:22:00,440 Speaker 2: I'll say it's a good find, and I love and 512 00:22:00,480 --> 00:22:02,320 Speaker 2: I love ghast cheese. So I'm actually going to buy these. 513 00:22:02,359 --> 00:22:04,760 Speaker 2: I'm very excited. But I think a serving size of 514 00:22:04,800 --> 00:22:07,320 Speaker 2: two for about one hundred calories is pretty fair, particularly 515 00:22:07,320 --> 00:22:09,399 Speaker 2: if you're having some dips and a bit of veggie sticks, 516 00:22:09,440 --> 00:22:11,359 Speaker 2: a little bit of crunch, and you know, some fresh 517 00:22:11,359 --> 00:22:13,240 Speaker 2: stuff with it as well. But I think a big 518 00:22:13,280 --> 00:22:15,040 Speaker 2: mistake a lot of us make it this Timmy via 519 00:22:15,160 --> 00:22:17,359 Speaker 2: is thinking, you know, it's a cheese platter, whereas I 520 00:22:17,359 --> 00:22:19,439 Speaker 2: always say, no, it's a bit of a grazing platter. 521 00:22:19,520 --> 00:22:21,480 Speaker 2: So put some fruit on there, put some veggie sticks 522 00:22:21,520 --> 00:22:24,119 Speaker 2: on there, put some leaner dips. Even with cheese a sushi. 523 00:22:24,160 --> 00:22:26,240 Speaker 2: If I buy a big block of bree or a 524 00:22:26,320 --> 00:22:28,320 Speaker 2: nice smoke cheddar or something, I'll cut it in half 525 00:22:28,359 --> 00:22:30,440 Speaker 2: and only put half on. And then another tip I 526 00:22:30,560 --> 00:22:32,199 Speaker 2: tend to do it this time of year is actually 527 00:22:32,280 --> 00:22:34,399 Speaker 2: pre slice the cheese and line it up in like, 528 00:22:34,480 --> 00:22:36,720 Speaker 2: you know, nice little shapes. Because if you let people 529 00:22:36,800 --> 00:22:39,239 Speaker 2: take their own chunk of bree, it's a chunk. Like 530 00:22:39,240 --> 00:22:42,400 Speaker 2: I've seen people in an entire wheel of Bree eat 531 00:22:42,400 --> 00:22:45,520 Speaker 2: that and say six slices or something like. It's crazy 532 00:22:45,560 --> 00:22:47,280 Speaker 2: the big chunks that they'll have. So if you can 533 00:22:47,320 --> 00:22:49,040 Speaker 2: pre slice some of that cheese, it's better for the 534 00:22:49,080 --> 00:22:51,159 Speaker 2: budget because it'll go a little bit further and it 535 00:22:51,240 --> 00:22:53,720 Speaker 2: will naturally just help people to eat that little bit less. 536 00:22:53,720 --> 00:22:55,720 Speaker 2: So I love these. I think they're great. I'm really 537 00:22:55,720 --> 00:22:58,000 Speaker 2: excited to try them as well. And there's quite a 538 00:22:58,000 --> 00:23:00,399 Speaker 2: few of the coal swine as the Christmas range. I 539 00:23:00,440 --> 00:23:02,719 Speaker 2: saw these little ice cream sticks for kids. They are 540 00:23:02,720 --> 00:23:05,199 Speaker 2: like little Christmas trees on a stick. They're quite cute. 541 00:23:05,240 --> 00:23:07,880 Speaker 2: And like I said, there's like single serve plum puddings 542 00:23:07,880 --> 00:23:09,520 Speaker 2: and everything as well, so there's quite a few. And 543 00:23:09,600 --> 00:23:11,960 Speaker 2: I think I saw some Christmas potatoes as well which 544 00:23:11,960 --> 00:23:14,200 Speaker 2: looked really good. And last year I think we were reviewed. 545 00:23:14,200 --> 00:23:17,359 Speaker 2: There were some carrots as well, some butter parmesan carrots 546 00:23:17,440 --> 00:23:20,000 Speaker 2: or something which were really tasty. So I definitely have 547 00:23:20,040 --> 00:23:22,240 Speaker 2: a look. And you know each calls, your local ones 548 00:23:22,240 --> 00:23:24,040 Speaker 2: will stock a few different things, but I think these 549 00:23:24,080 --> 00:23:27,080 Speaker 2: are quite good. I quite like them. Nutritionally, I agree. 550 00:23:27,119 --> 00:23:29,560 Speaker 1: I love a cheese shaver to shave down the slices 551 00:23:29,560 --> 00:23:31,960 Speaker 1: of cheese. I like the white cheese like the goats, 552 00:23:32,000 --> 00:23:33,880 Speaker 1: because you spread less on a cracker. If you put 553 00:23:33,880 --> 00:23:36,000 Speaker 1: goats cheese with some tomato on a thin cracker or 554 00:23:36,040 --> 00:23:39,040 Speaker 1: seeded cracker, it's delicious. And I agree with you. If 555 00:23:39,080 --> 00:23:40,719 Speaker 1: you put out the whole block of cheese, everyone will 556 00:23:40,760 --> 00:23:42,359 Speaker 1: just eat it. If you do half, it'll really go 557 00:23:42,440 --> 00:23:45,359 Speaker 1: a lot further. So Grassini is another thing that I 558 00:23:45,400 --> 00:23:47,280 Speaker 1: often put on a platter. People love to crunch on 559 00:23:47,320 --> 00:23:50,800 Speaker 1: a grissini and I love the flavored roasted faber beans 560 00:23:50,880 --> 00:23:52,919 Speaker 1: you can get in different flavors. They're crunchy. There are 561 00:23:53,040 --> 00:23:56,320 Speaker 1: much healthy alternative to chips, and again much more filling 562 00:23:56,320 --> 00:23:58,240 Speaker 1: because you're getting some fiber and some protein at the 563 00:23:58,280 --> 00:24:00,639 Speaker 1: same time. So there are plenty of options out there. 564 00:24:00,640 --> 00:24:03,240 Speaker 1: We're certainly not saying don't eat any Christmas indulgent food, 565 00:24:03,280 --> 00:24:05,840 Speaker 1: but we're saying you can certainly buffer with plenty of 566 00:24:06,080 --> 00:24:08,960 Speaker 1: healthier options. Yeah, I think that their carrot siya their carrot balls, 567 00:24:08,960 --> 00:24:09,600 Speaker 1: aren't they. 568 00:24:09,520 --> 00:24:12,080 Speaker 2: Yeah, their carrot ballbles with parsley butter. So the col 569 00:24:12,119 --> 00:24:14,280 Speaker 2: Swiness range as well, they're something else that I found 570 00:24:14,320 --> 00:24:16,920 Speaker 2: as well in that Christmas range. And there was also 571 00:24:16,960 --> 00:24:20,320 Speaker 2: a Christmas tree potato noki as well and yoki which 572 00:24:20,320 --> 00:24:22,040 Speaker 2: I thought was quite interesting. I didn't buy that because 573 00:24:22,040 --> 00:24:23,840 Speaker 2: my kids aren't a huge fan. But you know, there's 574 00:24:23,840 --> 00:24:26,000 Speaker 2: just some really fun things around at the supermarkets at 575 00:24:26,000 --> 00:24:28,480 Speaker 2: the moment, and they were these little fig cheddar and 576 00:24:28,560 --> 00:24:30,399 Speaker 2: parmesan bites as well. I'm going to do up a 577 00:24:30,400 --> 00:24:32,520 Speaker 2: little reel on my on my Instagram with some fun 578 00:24:32,560 --> 00:24:34,320 Speaker 2: little things, but yeah, just have a look around in 579 00:24:34,320 --> 00:24:36,520 Speaker 2: the shops, and there doesn't have to be you know, 580 00:24:36,760 --> 00:24:38,399 Speaker 2: a ton of cheese or a ton of meats on 581 00:24:38,400 --> 00:24:40,960 Speaker 2: those platters. There can be lots of you know, interesting things. 582 00:24:41,200 --> 00:24:43,160 Speaker 2: At a Marmae beans they are another really good one 583 00:24:43,160 --> 00:24:45,040 Speaker 2: that little kids tend to like as well. Not tiny 584 00:24:45,080 --> 00:24:46,679 Speaker 2: children because they're a bit of a choking risk, but 585 00:24:46,760 --> 00:24:49,000 Speaker 2: you know, slightly older kids. I'm a little salted at 586 00:24:49,040 --> 00:24:50,840 Speaker 2: a Marmae beans they can pull them out of the pods, 587 00:24:50,880 --> 00:24:53,280 Speaker 2: and no kids at Sushi Train really like them. So 588 00:24:53,320 --> 00:24:55,280 Speaker 2: that's a great way just to get everybody eating that 589 00:24:55,320 --> 00:24:57,360 Speaker 2: little bit of extra venge. Plus you get the benefits 590 00:24:57,359 --> 00:24:59,560 Speaker 2: of some fiber and some protein as well. So out 591 00:24:59,560 --> 00:25:02,800 Speaker 2: of big han full of etamamae to your next grazing plotter, 592 00:25:02,880 --> 00:25:05,880 Speaker 2: and you know the whole family will benefit, all right. 593 00:25:05,920 --> 00:25:08,160 Speaker 2: And then our list of question for our little fight 594 00:25:08,280 --> 00:25:11,560 Speaker 2: or Christmas episode, what is the best way to reset 595 00:25:11,640 --> 00:25:15,560 Speaker 2: after the holidays and get back on track food wise? Well, 596 00:25:15,600 --> 00:25:18,120 Speaker 2: I think the best way is to have your mindset 597 00:25:18,200 --> 00:25:21,040 Speaker 2: right in the first place, so there's no over indulgence, 598 00:25:21,080 --> 00:25:24,280 Speaker 2: there's no just writing off that whole December period, there's 599 00:25:24,320 --> 00:25:26,520 Speaker 2: no getting back on track like just stay on track 600 00:25:26,560 --> 00:25:28,280 Speaker 2: the whole time. And staying on track doesn't mean that 601 00:25:28,320 --> 00:25:30,080 Speaker 2: you have to miss out. It doesn't mean that you 602 00:25:30,119 --> 00:25:32,720 Speaker 2: can't enjoy your food. It just means that you're going 603 00:25:32,760 --> 00:25:35,480 Speaker 2: to be a little bit more balanced and mindful than 604 00:25:35,520 --> 00:25:37,920 Speaker 2: you have been in previous years. And as I said before, 605 00:25:37,920 --> 00:25:39,640 Speaker 2: the best way to get back on track or stay 606 00:25:39,680 --> 00:25:42,080 Speaker 2: on track is to plan ahead and the next day, 607 00:25:42,280 --> 00:25:44,639 Speaker 2: whether it's you know, December the twenty sixth or December 608 00:25:44,640 --> 00:25:47,400 Speaker 2: the twenty seventh, wake up and have a really nourishing breakfast. 609 00:25:47,440 --> 00:25:49,840 Speaker 2: Prep some overnight ootes so you've got a really delicious, 610 00:25:49,880 --> 00:25:52,320 Speaker 2: nourishing breakfast ready to go. Make sure you've got a 611 00:25:52,359 --> 00:25:54,159 Speaker 2: plan for lunch in place you might want to do. 612 00:25:54,480 --> 00:25:57,040 Speaker 2: You know, I love those the salad bags. I particularly 613 00:25:57,080 --> 00:25:59,480 Speaker 2: love the Asian Salad Kit and the Kaleslaw one does 614 00:25:59,480 --> 00:26:02,359 Speaker 2: a beautiful ogat dressing with cranberries as well from wil Worst. 615 00:26:02,680 --> 00:26:05,240 Speaker 2: So just have a plan in place and have the 616 00:26:05,320 --> 00:26:07,960 Speaker 2: meals planned out for the next day, so there's no oh, 617 00:26:08,000 --> 00:26:10,080 Speaker 2: what I feel like for breakfast, Maybe we should go out, 618 00:26:10,119 --> 00:26:12,399 Speaker 2: Maybe I should, you know, have the leftover croissants. What 619 00:26:12,440 --> 00:26:14,119 Speaker 2: I feel like for lunch? Maybe I'll just have a 620 00:26:14,119 --> 00:26:16,000 Speaker 2: bit of you know, some cheese and crackers that are 621 00:26:16,080 --> 00:26:18,520 Speaker 2: left over, and skip lunch because that's what tends to happen. 622 00:26:18,600 --> 00:26:21,760 Speaker 2: We overgraze, we oversnack, we skip meals and before we 623 00:26:21,840 --> 00:26:24,320 Speaker 2: know it, and the more you eat crappy food and 624 00:26:24,359 --> 00:26:26,560 Speaker 2: get into that bad cycle, the harder it is to 625 00:26:26,600 --> 00:26:28,199 Speaker 2: get back out of it. So I do think the 626 00:26:28,240 --> 00:26:30,760 Speaker 2: best way to stay on track is to get back 627 00:26:30,800 --> 00:26:32,679 Speaker 2: on track, is to actually stay on track in the 628 00:26:32,680 --> 00:26:35,400 Speaker 2: first place, and plan ahead and make sure you've got 629 00:26:35,520 --> 00:26:37,639 Speaker 2: some fresh salad bags in the fridge ready to go, 630 00:26:37,720 --> 00:26:40,280 Speaker 2: you bought some lean protein, you've got some beautiful fresh 631 00:26:40,320 --> 00:26:43,040 Speaker 2: fruit and some Greek yogurt ready to go for breakfast time. 632 00:26:43,400 --> 00:26:46,280 Speaker 2: So it's not about I guess, being super strict and 633 00:26:46,320 --> 00:26:49,119 Speaker 2: doing a cleanser or a new diet or anything like that. 634 00:26:49,160 --> 00:26:51,919 Speaker 2: It's just really about making balanced food choices at this 635 00:26:52,000 --> 00:26:55,040 Speaker 2: time of here and really trying to maximize every single meal. 636 00:26:55,040 --> 00:26:56,640 Speaker 2: And it doesn't matter really what happened in the meal, 637 00:26:56,680 --> 00:26:59,320 Speaker 2: belefood or the day before it. Just really see it 638 00:26:59,359 --> 00:27:01,639 Speaker 2: as a New yorknity to put some good food and 639 00:27:01,680 --> 00:27:04,919 Speaker 2: some good quality, nutritious food back into your body and 640 00:27:04,960 --> 00:27:07,480 Speaker 2: just really try to maximize every single meal. That's probably 641 00:27:07,560 --> 00:27:10,120 Speaker 2: my best way to answer that question. I think it's 642 00:27:10,160 --> 00:27:12,520 Speaker 2: really about the mindset and how we approach this time 643 00:27:12,600 --> 00:27:14,600 Speaker 2: of year more than anything true. 644 00:27:14,640 --> 00:27:17,080 Speaker 1: And I also think it's a little bit about being 645 00:27:17,119 --> 00:27:20,120 Speaker 1: strict with your diary and your calendar, because I'll often 646 00:27:20,160 --> 00:27:22,400 Speaker 1: hear clients report to me, oh, I've got so much 647 00:27:22,480 --> 00:27:24,960 Speaker 1: on there's so many events. But ultimately you also have 648 00:27:25,000 --> 00:27:27,159 Speaker 1: to say yes to those events. So if you've had 649 00:27:27,160 --> 00:27:30,159 Speaker 1: a very indulgent November and December and know that you 650 00:27:30,240 --> 00:27:33,159 Speaker 1: need some time to reset in January, it might be 651 00:27:33,240 --> 00:27:35,119 Speaker 1: time to sort of cut back a little bit and 652 00:27:35,160 --> 00:27:37,879 Speaker 1: to be saying no. And I find each week, you know, 653 00:27:37,960 --> 00:27:40,760 Speaker 1: if you create Sunday evening and afternoon time to reset 654 00:27:40,760 --> 00:27:42,520 Speaker 1: and get focused for the week ahead, you tend to 655 00:27:42,520 --> 00:27:44,720 Speaker 1: have a much better week. And I'd be inclined to 656 00:27:44,760 --> 00:27:47,320 Speaker 1: say the same thing in January. If you're going away 657 00:27:47,320 --> 00:27:49,520 Speaker 1: camping for several weeks, you need to then give yourself 658 00:27:49,520 --> 00:27:52,200 Speaker 1: a couple of buffer days to reset, or if you've 659 00:27:52,240 --> 00:27:54,840 Speaker 1: had ongoing social arrangements right up to New Year's Day, 660 00:27:54,840 --> 00:27:56,800 Speaker 1: you need to give yourself a few days. Otherwise you 661 00:27:56,840 --> 00:27:59,520 Speaker 1: never create that space and time and I think as women, 662 00:27:59,520 --> 00:28:01,600 Speaker 1: we're very reluctant to make that care. We don't want 663 00:28:01,640 --> 00:28:03,320 Speaker 1: to say no to people. We don't want to disappoint them. 664 00:28:03,359 --> 00:28:04,639 Speaker 1: We don't want to say no to our mother in 665 00:28:04,760 --> 00:28:06,720 Speaker 1: law or our cousin, or our aunts or our parents. 666 00:28:06,960 --> 00:28:08,600 Speaker 1: But sometimes you actually need to be able to stay 667 00:28:08,600 --> 00:28:10,200 Speaker 1: I need a few days at home to eat lightly 668 00:28:10,280 --> 00:28:12,240 Speaker 1: and get back on track. And that can be the 669 00:28:12,280 --> 00:28:16,200 Speaker 1: difference sometimes between actually achieving goals or making progress with them, 670 00:28:16,640 --> 00:28:18,800 Speaker 1: or just staying in this same place every year where 671 00:28:18,840 --> 00:28:20,679 Speaker 1: you sort of always feel like you've overdone it, but 672 00:28:20,760 --> 00:28:23,080 Speaker 1: never also get back on track. So I think, looking 673 00:28:23,119 --> 00:28:25,360 Speaker 1: at the diary, if you can really create some time 674 00:28:25,400 --> 00:28:28,000 Speaker 1: for yourself in the new year to dedicate to your 675 00:28:28,000 --> 00:28:29,200 Speaker 1: own health and well being. 676 00:28:29,800 --> 00:28:31,879 Speaker 2: Absolutely, or just be strict with your boundaries as well. 677 00:28:31,920 --> 00:28:34,439 Speaker 2: If somebody really wants to catch up, so yeah, no problem. 678 00:28:34,440 --> 00:28:36,120 Speaker 2: But instead of lunch, can we go for a walk, 679 00:28:36,119 --> 00:28:38,040 Speaker 2: can we grab a coffee? Or would you mind if 680 00:28:38,040 --> 00:28:39,600 Speaker 2: you came over to mind for lunch. I'm going to 681 00:28:39,600 --> 00:28:42,080 Speaker 2: make us some beautiful, a nice fresh salmon salad with 682 00:28:42,120 --> 00:28:44,840 Speaker 2: some mangoins and cranbers, whatever it might be, and just 683 00:28:44,880 --> 00:28:47,480 Speaker 2: be fairly firm with your boundaries at this time of year, 684 00:28:47,520 --> 00:28:49,920 Speaker 2: because when you eat good, you feel good, and that's 685 00:28:50,120 --> 00:28:52,000 Speaker 2: essentially what it boils down to. So we want to 686 00:28:52,040 --> 00:28:54,400 Speaker 2: eat well so we feel well and we stay healthy, 687 00:28:54,520 --> 00:28:56,880 Speaker 2: you know, long term. So just be quite firm with 688 00:28:56,920 --> 00:28:59,120 Speaker 2: your boundaries this time and it'll pay off in a 689 00:28:59,160 --> 00:29:00,200 Speaker 2: really positive. 690 00:28:59,800 --> 00:29:02,400 Speaker 1: Way, absolutely all right, Well, that brings us to the 691 00:29:02,440 --> 00:29:05,520 Speaker 1: end of the Nutrition Couch for twenty twenty four. We 692 00:29:05,560 --> 00:29:08,160 Speaker 1: want to always say a massive thank you for your support, 693 00:29:08,360 --> 00:29:11,800 Speaker 1: in particular for your support of our augural Nutrition Couch retreat, 694 00:29:12,160 --> 00:29:14,719 Speaker 1: which we are hoping to repeat in March, so please 695 00:29:14,960 --> 00:29:17,000 Speaker 1: get in touch if you were interested in attending that, 696 00:29:17,360 --> 00:29:19,560 Speaker 1: but also for our supplement range, which we launched in 697 00:29:19,600 --> 00:29:22,800 Speaker 1: January twenty twenty four, designed by dietitians. It has far 698 00:29:22,920 --> 00:29:25,640 Speaker 1: exceeded our expectations in terms of support, and a lot 699 00:29:25,640 --> 00:29:28,400 Speaker 1: of that comes from our podcast listeners. So we wish 700 00:29:28,440 --> 00:29:31,640 Speaker 1: you a very very merry Christmas and RESTful and healthy 701 00:29:31,680 --> 00:29:33,680 Speaker 1: New Year, and we can't wait to see you back 702 00:29:33,680 --> 00:29:37,200 Speaker 1: here in twenty twenty five for the Nutrition Couch once again. 703 00:29:37,400 --> 00:29:38,360 Speaker 1: Merry Christmas. 704 00:29:38,520 --> 00:29:40,280 Speaker 2: Thank you so much for all of your support, guys, 705 00:29:40,400 --> 00:29:40,880 Speaker 2: We love you. 706 00:29:41,080 --> 00:29:47,440 Speaker 1: Merry Christmas.