1 00:00:00,840 --> 00:00:04,040 Speaker 1: It is well and truly party season, and while it 2 00:00:04,120 --> 00:00:06,440 Speaker 1: is certainly a time to enjoy good quality of food 3 00:00:06,480 --> 00:00:09,760 Speaker 1: with friends and family, it is also a good opportunity 4 00:00:09,800 --> 00:00:14,480 Speaker 1: to practice mindful rather than over eating and drinking. So 5 00:00:14,560 --> 00:00:17,200 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 --> 00:00:23,000 Speaker 1: for powering through the holidays with your health and nutrition 8 00:00:23,200 --> 00:00:24,200 Speaker 1: goals on track. 9 00:00:24,680 --> 00:00:25,720 Speaker 2: Hi, I'm Susie. 10 00:00:25,400 --> 00:00:27,120 Speaker 3: Burrow and I'm le and Ward. 11 00:00:27,000 --> 00:00:29,240 Speaker 1: And together we bring you The Nutrition Couch, the weekly 12 00:00:29,280 --> 00:00:31,280 Speaker 1: podcast that keeps you up to date on everything you 13 00:00:31,320 --> 00:00:33,559 Speaker 1: need to know in the world of nutrition, as well 14 00:00:33,600 --> 00:00:36,919 Speaker 1: as all things festive eating. Today we deep dive balancing 15 00:00:36,960 --> 00:00:39,640 Speaker 1: your food intake on key holiday days. 16 00:00:40,240 --> 00:00:42,560 Speaker 2: We have found a new appetizer. 17 00:00:42,120 --> 00:00:44,879 Speaker 1: At a supermarket that might be a good addition to 18 00:00:45,040 --> 00:00:48,760 Speaker 1: your celebratory platters. And our listener question is all about 19 00:00:48,800 --> 00:00:52,360 Speaker 1: getting back on track after the Christmas break so Leanne, 20 00:00:52,440 --> 00:00:55,400 Speaker 1: it's been a big year on the Nutrition Couch. 21 00:00:55,440 --> 00:00:58,040 Speaker 2: As always, what are your plans for the holidays. 22 00:00:58,440 --> 00:01:01,040 Speaker 4: We'd like to take it easy here in Queensland. For 23 00:01:01,480 --> 00:01:03,040 Speaker 4: We'll go up and see some family. We'll have a 24 00:01:03,080 --> 00:01:05,440 Speaker 4: day or two of the beach and then we're just chill. 25 00:01:05,480 --> 00:01:07,440 Speaker 4: We don't do too much. Our kids are still quite little, 26 00:01:07,520 --> 00:01:09,679 Speaker 4: so I think it's harder to go places and not 27 00:01:09,720 --> 00:01:11,920 Speaker 4: they're not car they're not car kids, so about forty 28 00:01:11,920 --> 00:01:14,160 Speaker 4: minutes in the cars about their limit before they cracket 29 00:01:14,160 --> 00:01:16,240 Speaker 4: in their seats. So we don't do too much. We 30 00:01:16,360 --> 00:01:18,399 Speaker 4: just kind of entertain a little bit, have some friends 31 00:01:18,480 --> 00:01:19,160 Speaker 4: and family over. 32 00:01:19,240 --> 00:01:19,920 Speaker 3: But it's so hot. 33 00:01:19,959 --> 00:01:22,640 Speaker 4: I've being here in Queensland, like unless you're doing something 34 00:01:22,640 --> 00:01:24,679 Speaker 4: near the pool or at the beach, it's too hard, 35 00:01:24,680 --> 00:01:26,200 Speaker 4: Like you can't really go to the park. Is just 36 00:01:26,240 --> 00:01:28,320 Speaker 4: so so hot in the summer in Queensland. Like it's 37 00:01:28,440 --> 00:01:30,880 Speaker 4: beautiful and we're very blessed, but it's also kind of 38 00:01:30,880 --> 00:01:32,520 Speaker 4: that other end of the scale where it's almost too 39 00:01:32,600 --> 00:01:34,440 Speaker 4: hot to be leaving the air conditioned house. 40 00:01:35,200 --> 00:01:35,480 Speaker 3: True. 41 00:01:35,520 --> 00:01:36,920 Speaker 1: Torres I said, I have been up there before. It 42 00:01:36,920 --> 00:01:38,679 Speaker 1: almost died on a trip to Willis in the middle 43 00:01:38,720 --> 00:01:40,880 Speaker 1: of the day. So I do hear you about the weather. 44 00:01:41,400 --> 00:01:45,160 Speaker 1: And I think that the main difference that I observe 45 00:01:45,319 --> 00:01:49,080 Speaker 1: between say, how a health professional or how you or 46 00:01:49,120 --> 00:01:52,640 Speaker 1: I would approach Christmas, compared to some of the communication 47 00:01:52,720 --> 00:01:55,320 Speaker 1: I'm having with clients as we move into party season 48 00:01:55,360 --> 00:01:59,160 Speaker 1: and the number of social engagements is that. I think 49 00:01:59,200 --> 00:02:01,480 Speaker 1: a lot of it comes down to the mindset that 50 00:02:01,520 --> 00:02:05,000 Speaker 1: we go into this period with, because if you approach 51 00:02:05,040 --> 00:02:07,600 Speaker 1: it with that mindset of oh, it's Christmas, and as 52 00:02:07,600 --> 00:02:10,400 Speaker 1: we've spoken about before on the potty, Christmas can go 53 00:02:10,560 --> 00:02:13,160 Speaker 1: for several months as opposed to a couple of key 54 00:02:13,639 --> 00:02:16,840 Speaker 1: dates and really isolating those out. And we want the 55 00:02:16,880 --> 00:02:19,200 Speaker 1: message here on the Nutrition Couch to be we're certainly 56 00:02:19,240 --> 00:02:22,800 Speaker 1: not grinches in the air of food. You know, I 57 00:02:22,880 --> 00:02:27,200 Speaker 1: strongly encourage my clients to enjoy you festive treats, but 58 00:02:27,360 --> 00:02:30,920 Speaker 1: also to learn to eat mindfully and not just overeat, 59 00:02:30,960 --> 00:02:36,480 Speaker 1: because I think there's a general idea that Christmas means 60 00:02:36,560 --> 00:02:39,760 Speaker 1: gross over eating, and so to give you a context 61 00:02:39,800 --> 00:02:43,880 Speaker 1: around what that translates into, It's Christmas Day and you 62 00:02:44,000 --> 00:02:46,560 Speaker 1: get up and you might have a glass of champagne 63 00:02:46,600 --> 00:02:49,360 Speaker 1: with your family, and you might have sort of some 64 00:02:49,440 --> 00:02:52,680 Speaker 1: bacon and egg rolls around or even some pastries because 65 00:02:52,720 --> 00:02:56,840 Speaker 1: that's considered sort of special food. And then you roll 66 00:02:56,880 --> 00:03:00,760 Speaker 1: out the Christmas meal, which might be appetit, so you 67 00:03:00,840 --> 00:03:03,000 Speaker 1: might have kind of platter food, and then you might 68 00:03:03,080 --> 00:03:06,320 Speaker 1: start with the roast turkey, the ham, the vegetables, and 69 00:03:06,360 --> 00:03:09,400 Speaker 1: then they might be pudding. And then you've had that meal, 70 00:03:09,480 --> 00:03:12,639 Speaker 1: which is probably over two thousand calories if you consider 71 00:03:12,680 --> 00:03:15,200 Speaker 1: all the alcohol and the extra like the chocolates lying around, 72 00:03:15,560 --> 00:03:17,320 Speaker 1: and then you back it up and you head to 73 00:03:17,360 --> 00:03:19,679 Speaker 1: a second meal at your in law's house and that's 74 00:03:19,720 --> 00:03:24,520 Speaker 1: another serve of pudding or ham, turkey, you seafood, and 75 00:03:24,560 --> 00:03:26,840 Speaker 1: then you get up the next day and you start 76 00:03:26,840 --> 00:03:29,920 Speaker 1: it all over again. Now, the difference there would be 77 00:03:29,960 --> 00:03:33,320 Speaker 1: if you started Christmas Day and you thought, right, it's 78 00:03:33,360 --> 00:03:35,960 Speaker 1: going to be a fairly indulgent day food wise, so 79 00:03:36,040 --> 00:03:38,920 Speaker 1: I probably don't need to have the extra pastries or 80 00:03:38,920 --> 00:03:40,760 Speaker 1: even the bacon and eggs. So maybe we'll just do 81 00:03:40,840 --> 00:03:43,920 Speaker 1: some fruit platter or some mini pastries or just some 82 00:03:44,040 --> 00:03:46,640 Speaker 1: mini bums with an egg on it. And then we 83 00:03:46,720 --> 00:03:49,480 Speaker 1: might also go for a walk because the weather's gorgeous 84 00:03:49,520 --> 00:03:51,760 Speaker 1: and kids might have new bikes and things to take out, 85 00:03:51,720 --> 00:03:54,680 Speaker 1: so we're actually go and do some activity, and I'll 86 00:03:54,720 --> 00:03:57,560 Speaker 1: serve myself. I'll lay off the dips and the extra 87 00:03:57,640 --> 00:03:59,920 Speaker 1: chocolates because i know I'm going to have a large meal. 88 00:04:00,720 --> 00:04:03,320 Speaker 1: I'll focus then on the lean proteins and lots of veggies, 89 00:04:03,320 --> 00:04:05,800 Speaker 1: but I'll have a small surf of pudding. I'll then 90 00:04:05,800 --> 00:04:07,840 Speaker 1: maybe try and go for a second walk rather than 91 00:04:07,880 --> 00:04:10,760 Speaker 1: just lying around on the couch, and then know that 92 00:04:10,800 --> 00:04:12,839 Speaker 1: I'm actually really not that hungry for the second meal 93 00:04:12,880 --> 00:04:15,480 Speaker 1: because I've eaten so much that day, so I rather 94 00:04:15,520 --> 00:04:16,880 Speaker 1: than stuff it in, and I might just have a 95 00:04:16,880 --> 00:04:19,280 Speaker 1: few tastes of things or even just the dessert rather 96 00:04:19,320 --> 00:04:21,360 Speaker 1: than having the meal again, knowing that I can probably 97 00:04:21,360 --> 00:04:22,520 Speaker 1: take some leftovers home. 98 00:04:22,600 --> 00:04:22,840 Speaker 2: Now. 99 00:04:23,279 --> 00:04:25,279 Speaker 1: Again, the message here is not meant to be grinchy, 100 00:04:25,440 --> 00:04:28,880 Speaker 1: but I think there's a real psychology around I'm allowed 101 00:04:28,920 --> 00:04:31,960 Speaker 1: and should be able to completely stuff myself, and I'd 102 00:04:32,080 --> 00:04:34,120 Speaker 1: like to just challenge that to say, there's a big 103 00:04:34,120 --> 00:04:38,520 Speaker 1: difference between gross overeating and enjoying foods in smaller amounts, 104 00:04:38,560 --> 00:04:41,760 Speaker 1: because inevitably you feel pretty grace when you've overeaten. And 105 00:04:41,800 --> 00:04:44,799 Speaker 1: the overeating doesn't come from the ham and the turkey, 106 00:04:44,800 --> 00:04:47,680 Speaker 1: you're even the pudding. The overeating comes from all the 107 00:04:47,800 --> 00:04:50,760 Speaker 1: extras that we give ourselves permissions to have, the chips 108 00:04:50,880 --> 00:04:53,600 Speaker 1: and the chocolate's Like you know, my family, for example, 109 00:04:53,600 --> 00:04:57,080 Speaker 1: always open Quality Street and roses the night before, Like 110 00:04:57,120 --> 00:05:00,000 Speaker 1: that's probably at least five hundred, if not more calories 111 00:05:00,040 --> 00:05:02,359 Speaker 1: will eat just from the chocolates. Now, that's something we 112 00:05:02,400 --> 00:05:03,960 Speaker 1: do once a year, and we do it that night. 113 00:05:04,440 --> 00:05:06,400 Speaker 1: But if you consider that on top of the food, 114 00:05:06,480 --> 00:05:08,200 Speaker 1: you can see how easy it is to just have 115 00:05:08,240 --> 00:05:11,040 Speaker 1: a gross over consumption of food rather than a more 116 00:05:11,080 --> 00:05:14,640 Speaker 1: mindful savoring. And unfortunately, as we get older, knowing that 117 00:05:14,680 --> 00:05:16,880 Speaker 1: many of our listeners are forties and fifties, we just 118 00:05:16,920 --> 00:05:19,720 Speaker 1: don't have that many calories and it's really hard. You're 119 00:05:19,760 --> 00:05:22,200 Speaker 1: programming yourself basically to over eat. So I think the 120 00:05:22,240 --> 00:05:25,120 Speaker 1: message from us is really pay attention to how you're 121 00:05:25,160 --> 00:05:27,240 Speaker 1: spending the calories, and rather than having that all or 122 00:05:27,240 --> 00:05:30,479 Speaker 1: nothing experience, practice mindful eating, because I guarantee you'll get 123 00:05:30,480 --> 00:05:33,640 Speaker 1: just as much pleasure from half the portions of food 124 00:05:34,000 --> 00:05:36,320 Speaker 1: then you will from completely stuffing yourself. And that's where 125 00:05:36,320 --> 00:05:38,719 Speaker 1: you sort of rolls on for several days of overeating, 126 00:05:38,760 --> 00:05:40,960 Speaker 1: and that's where it can be several kilos of weight 127 00:05:41,000 --> 00:05:42,720 Speaker 1: gain over the course of the Christmas week. 128 00:05:43,360 --> 00:05:44,359 Speaker 3: Yeah, and I totally agree. 129 00:05:44,360 --> 00:05:46,280 Speaker 4: I think it was all really in the mindset, And 130 00:05:46,320 --> 00:05:48,960 Speaker 4: like you said, I think people almost give themselves this 131 00:05:49,040 --> 00:05:52,760 Speaker 4: psychological permission to just overread we're in the reality is 132 00:05:52,800 --> 00:05:55,000 Speaker 4: it doesn't actually make us feel good. So I always 133 00:05:55,000 --> 00:05:57,920 Speaker 4: say eat until you're satisfied, not stuffed, because the last 134 00:05:57,960 --> 00:05:59,360 Speaker 4: thing you want to do is have to pass out 135 00:05:59,400 --> 00:06:01,960 Speaker 4: on the couch, unbutton new jeans and just think, oh God, 136 00:06:01,960 --> 00:06:04,520 Speaker 4: I've eaten so much. And then there's dinner. But it's 137 00:06:04,560 --> 00:06:06,560 Speaker 4: okay to go light in a meal. Just because there's 138 00:06:06,600 --> 00:06:09,440 Speaker 4: ham and turkey and prawns and salads and potato bake 139 00:06:09,480 --> 00:06:11,919 Speaker 4: and lazanna and garlic bread. It doesn't mean that we 140 00:06:12,040 --> 00:06:14,240 Speaker 4: have to have everything. So I always like to say 141 00:06:14,240 --> 00:06:16,560 Speaker 4: to my clients, choose the food that you really love 142 00:06:16,760 --> 00:06:19,479 Speaker 4: and leave the rest. Because if there's garlic bread on 143 00:06:19,520 --> 00:06:21,280 Speaker 4: Christmas Day, I'm not gonna go near it, because I 144 00:06:21,320 --> 00:06:23,960 Speaker 4: could eat garlic bread anytime of the year. But if 145 00:06:23,960 --> 00:06:27,039 Speaker 4: there's a beautiful plum pudding, particularly it's very similar to 146 00:06:27,040 --> 00:06:29,120 Speaker 4: how my Nanna used to make it before she passed, 147 00:06:29,160 --> 00:06:32,240 Speaker 4: that is absolutely something that I'm gonna have versus Pavlova. 148 00:06:32,320 --> 00:06:34,200 Speaker 4: It's not something I'm a fan of versus some of 149 00:06:34,200 --> 00:06:37,359 Speaker 4: my clients absolutely love it. So really try to choose 150 00:06:37,360 --> 00:06:39,400 Speaker 4: the foods that you love and choose the foods that 151 00:06:39,480 --> 00:06:42,680 Speaker 4: aren't regularly available to you. It's really important that you 152 00:06:42,720 --> 00:06:45,240 Speaker 4: do get your protein and your vegetables in because that 153 00:06:45,320 --> 00:06:48,880 Speaker 4: does lead to that satiation, there's satisfaction, it builds up 154 00:06:48,880 --> 00:06:52,040 Speaker 4: your tummy. But in terms of soul foods, really focused 155 00:06:52,040 --> 00:06:53,960 Speaker 4: on the things that you love. Like to me, I'm 156 00:06:53,960 --> 00:06:56,040 Speaker 4: not a roun ball person. I don't really like those 157 00:06:56,080 --> 00:06:58,800 Speaker 4: apricot balls. I'm not a huge Pavlova person. I sound 158 00:06:58,800 --> 00:07:01,719 Speaker 4: like the Grinch here. For me, I really love the fresh, 159 00:07:01,800 --> 00:07:04,000 Speaker 4: you know, the seasonal fruits. So I'll have some fruit salad, 160 00:07:04,080 --> 00:07:07,039 Speaker 4: some mangoes, some peaches with some ice cream, or I 161 00:07:07,120 --> 00:07:09,239 Speaker 4: might have if somebody has made like a beautiful caramel 162 00:07:09,320 --> 00:07:11,680 Speaker 4: slice or a brownie. They're some things that I love 163 00:07:12,040 --> 00:07:14,960 Speaker 4: versus some of the other more traditional Christmas treats. I 164 00:07:14,960 --> 00:07:16,720 Speaker 4: guess I'm not so much of a fan of them, 165 00:07:16,800 --> 00:07:18,920 Speaker 4: so they're the things I'll pass on and I'll really 166 00:07:18,960 --> 00:07:21,840 Speaker 4: thoroughly enjoy something else instead. Or i might like a 167 00:07:21,880 --> 00:07:24,880 Speaker 4: beautiful glass of French champagne. But if somebody brings out, 168 00:07:24,960 --> 00:07:27,320 Speaker 4: you know, spirits or just makes up any other kind 169 00:07:27,320 --> 00:07:29,640 Speaker 4: of cocktail, it's not really my thing. Again, so I'm 170 00:07:29,640 --> 00:07:32,000 Speaker 4: really going to be quite particular with the things that 171 00:07:32,040 --> 00:07:35,119 Speaker 4: I choose on Christmas Day because there is just so 172 00:07:35,240 --> 00:07:38,520 Speaker 4: much food around and so many treats and so many meals, 173 00:07:38,880 --> 00:07:41,120 Speaker 4: And like Susie, you know the same thing, Like my 174 00:07:41,200 --> 00:07:43,320 Speaker 4: family will do a Christmas breakfast, then we'll go to 175 00:07:43,320 --> 00:07:45,320 Speaker 4: another family's house for lunch, and then I will generally 176 00:07:45,400 --> 00:07:47,760 Speaker 4: host a dinner. Next day's Boxing Day, we'll head up 177 00:07:47,760 --> 00:07:49,960 Speaker 4: the coast to another family member's house. And then the 178 00:07:50,000 --> 00:07:52,520 Speaker 4: twenty seventh, there's my little MEA's birthday. So she's turning 179 00:07:52,560 --> 00:07:54,840 Speaker 4: three this year, and promised her a big party. She 180 00:07:54,880 --> 00:07:57,200 Speaker 4: knows it's her birthday, she knows she's turning three. They 181 00:07:57,280 --> 00:07:58,720 Speaker 4: have a big do in that, and then you know, 182 00:07:58,720 --> 00:08:01,080 Speaker 4: a couple of days later, it's it's Christmas. Even then 183 00:08:01,120 --> 00:08:03,280 Speaker 4: it's you know, it's the new year. So it's basically 184 00:08:03,360 --> 00:08:05,120 Speaker 4: a whole week. But it doesn't have to be a 185 00:08:05,200 --> 00:08:09,040 Speaker 4: week of over eating. It can really be quite balanced eating. Sure, 186 00:08:09,040 --> 00:08:11,280 Speaker 4: we can indulge in some delicious things, but we can 187 00:08:11,320 --> 00:08:13,680 Speaker 4: also have our salad in between. We can also go 188 00:08:13,800 --> 00:08:15,840 Speaker 4: lighter on some meals if we need to. We can 189 00:08:15,880 --> 00:08:18,920 Speaker 4: also drop the snacks out if we're having three larger 190 00:08:18,960 --> 00:08:21,280 Speaker 4: meals a day, particularly if those meals are a little 191 00:08:21,280 --> 00:08:23,600 Speaker 4: bit later. You know, Christmas Lunch might start at twelve, 192 00:08:23,800 --> 00:08:26,080 Speaker 4: but the reality is at two pm we're still all 193 00:08:26,120 --> 00:08:28,800 Speaker 4: picking and grazing on, you know, the six course meal 194 00:08:28,840 --> 00:08:31,320 Speaker 4: that's on the table. So we don't probably need afternoon 195 00:08:31,360 --> 00:08:33,680 Speaker 4: tea if we're still picking and grazing on the Christmas 196 00:08:33,760 --> 00:08:36,000 Speaker 4: lunch at two o'clock. So the food just tends to 197 00:08:36,040 --> 00:08:39,000 Speaker 4: be everywhere, all around us, all the time. So just 198 00:08:39,040 --> 00:08:41,800 Speaker 4: be quite particular with the things that you choose and 199 00:08:41,880 --> 00:08:44,120 Speaker 4: really make sure you do aim to get that protein 200 00:08:44,200 --> 00:08:47,000 Speaker 4: and that salad inn at luncheon dinner each day, and 201 00:08:47,040 --> 00:08:50,520 Speaker 4: then as much as possible, send all the extra things home. 202 00:08:50,640 --> 00:08:52,840 Speaker 4: Like often I'll host a Christmas lunch and everyone's like 203 00:08:52,880 --> 00:08:53,640 Speaker 4: keep this, keep that. 204 00:08:53,679 --> 00:08:55,760 Speaker 3: I'm like, no, no, no, you take it. You take it, 205 00:08:55,840 --> 00:08:56,280 Speaker 3: because I. 206 00:08:56,280 --> 00:08:58,960 Speaker 4: Just don't need all of these slices and bake goods 207 00:08:59,000 --> 00:09:02,040 Speaker 4: and boxes and boxes of chocolate in my house because 208 00:09:02,080 --> 00:09:04,000 Speaker 4: the reality is if it's there, we will just pick 209 00:09:04,040 --> 00:09:06,240 Speaker 4: and graze on it for many many days afterwards. So 210 00:09:06,240 --> 00:09:08,320 Speaker 4: as much as possible, try to pack it up and 211 00:09:08,400 --> 00:09:11,119 Speaker 4: send it home, particularly if you've got older kids they're 212 00:09:11,160 --> 00:09:13,280 Speaker 4: growing there in Uni, they're you know they're out and 213 00:09:13,280 --> 00:09:15,480 Speaker 4: they're active, send it home with them because they'll absolutely 214 00:09:15,480 --> 00:09:16,920 Speaker 4: love it. I used to love when Mom would send 215 00:09:16,920 --> 00:09:18,480 Speaker 4: me home with like boxes of stuff when I was 216 00:09:18,480 --> 00:09:20,640 Speaker 4: at UNI because I couldn't really afford it, and be 217 00:09:20,760 --> 00:09:21,920 Speaker 4: I was like, yes, free food. 218 00:09:21,920 --> 00:09:23,240 Speaker 3: I'd have to cook for a couple of days. It 219 00:09:23,280 --> 00:09:24,880 Speaker 3: was great, true, And I. 220 00:09:24,800 --> 00:09:26,960 Speaker 1: Think one of the things the supermarkets are doing quite 221 00:09:26,960 --> 00:09:29,880 Speaker 1: well is there's a lot more mini approaches to things 222 00:09:29,960 --> 00:09:33,600 Speaker 1: like you can get because pavlova is common, but whether 223 00:09:33,640 --> 00:09:35,920 Speaker 1: it's a pudding or I love how you can get 224 00:09:35,920 --> 00:09:39,600 Speaker 1: the little merangue nests and the little mini pavlovas rather 225 00:09:39,640 --> 00:09:41,440 Speaker 1: than the big one. Because keep in mind, when it 226 00:09:41,440 --> 00:09:44,480 Speaker 1: comes to food intake, we eat what we served, So 227 00:09:44,520 --> 00:09:47,480 Speaker 1: if you are served a massive slice of pav or putting, 228 00:09:47,520 --> 00:09:50,360 Speaker 1: you'll eat the lot. If you're served a small serve it, 229 00:09:50,440 --> 00:09:53,199 Speaker 1: you'll eat that and feel just dissatisfied. So an easy 230 00:09:53,200 --> 00:09:55,120 Speaker 1: way to still enjoy all of the traits of the 231 00:09:55,160 --> 00:09:58,319 Speaker 1: season is to go for the mini sizes. Do individual 232 00:09:58,360 --> 00:10:00,680 Speaker 1: plates of a few maranue nests and bea or do 233 00:10:00,800 --> 00:10:03,360 Speaker 1: a mini pudding as opposed to a large one, and 234 00:10:03,360 --> 00:10:05,640 Speaker 1: then everyone's still having pudding, but you're not having the 235 00:10:05,760 --> 00:10:07,880 Speaker 1: huge extra amount. So I'm really a big fan of 236 00:10:07,880 --> 00:10:11,360 Speaker 1: those mini approaches when it comes to dessert. Let's also 237 00:10:11,400 --> 00:10:15,120 Speaker 1: remember leand the Australian seafood prawn set that you know, 238 00:10:15,160 --> 00:10:18,480 Speaker 1: they're really nutritious foods and very low in calories. So 239 00:10:18,800 --> 00:10:21,000 Speaker 1: then if you can afford seafood and that's a special 240 00:10:21,040 --> 00:10:23,760 Speaker 1: thing for summer, have that that's a million times lighter 241 00:10:23,800 --> 00:10:27,120 Speaker 1: than pork and ham and crackling and all those other things. 242 00:10:27,440 --> 00:10:29,760 Speaker 1: So load up on that, load up on the beautiful 243 00:10:29,800 --> 00:10:32,360 Speaker 1: fresh summer salads and make that the bulk, and then 244 00:10:32,440 --> 00:10:34,960 Speaker 1: focus on having the more indulgent things like the desserts 245 00:10:35,040 --> 00:10:37,960 Speaker 1: or the extras as little add ons rather than the focus. 246 00:10:38,040 --> 00:10:40,199 Speaker 1: And I also, like we're going to talk about Christmas 247 00:10:40,280 --> 00:10:42,680 Speaker 1: Day in a minute, but as a rule of thumb, 248 00:10:42,920 --> 00:10:46,680 Speaker 1: food always tastes much better when you're hungry to eat it. 249 00:10:47,360 --> 00:10:50,160 Speaker 1: So you'll find that you'll enjoy the second Christmas dinner 250 00:10:50,360 --> 00:10:52,360 Speaker 1: or even Christmas lunch much better if you haven't had 251 00:10:52,440 --> 00:10:55,199 Speaker 1: much breakfast because you won't be so full and it's 252 00:10:55,240 --> 00:10:58,760 Speaker 1: much more satisfying. So programming in those heavier meals and 253 00:10:58,880 --> 00:11:02,000 Speaker 1: lightning the meals before is so important, and as a 254 00:11:02,080 --> 00:11:04,360 Speaker 1: rule of thumb, you want at least three hours in 255 00:11:04,400 --> 00:11:07,240 Speaker 1: between eating occasions, if not closer to five after a 256 00:11:07,240 --> 00:11:09,800 Speaker 1: big meal. So I noticed that we can that completely 257 00:11:09,800 --> 00:11:11,400 Speaker 1: goes out the window on Christmas and we just eat 258 00:11:11,400 --> 00:11:15,640 Speaker 1: constantly rather than isolating the actual special meal and then 259 00:11:15,720 --> 00:11:18,120 Speaker 1: having a break and digestively. You're going to feel so 260 00:11:18,200 --> 00:11:20,920 Speaker 1: much better if you have had that break in between 261 00:11:21,000 --> 00:11:22,400 Speaker 1: and said, right, I'm going to actually have a break 262 00:11:22,440 --> 00:11:25,160 Speaker 1: or a nap or a walk now, just because physically 263 00:11:25,160 --> 00:11:27,320 Speaker 1: you'll feel better and it will mean that you're just 264 00:11:27,400 --> 00:11:29,880 Speaker 1: not in that overeating cycle for the entire day. 265 00:11:30,640 --> 00:11:31,120 Speaker 3: Absolutely. 266 00:11:31,120 --> 00:11:32,960 Speaker 4: In a really handy tip if you find that you 267 00:11:33,000 --> 00:11:35,720 Speaker 4: are overeating on Christmas days, just to grab two small 268 00:11:35,760 --> 00:11:37,640 Speaker 4: children because you'll never have time to sit down and 269 00:11:37,679 --> 00:11:38,640 Speaker 4: eat anyway. 270 00:11:38,559 --> 00:11:39,280 Speaker 3: That's what I find. 271 00:11:39,600 --> 00:11:41,840 Speaker 1: Well, Leanne's got a couple apparently she's happy to hand 272 00:11:41,840 --> 00:11:42,160 Speaker 1: it over. 273 00:11:42,400 --> 00:11:44,240 Speaker 4: You can borrow mine, and you just won't have time 274 00:11:44,280 --> 00:11:45,760 Speaker 4: to sit down and eat because you'll be so busy 275 00:11:45,840 --> 00:11:47,079 Speaker 4: running after them the whole morning. 276 00:11:47,160 --> 00:11:48,880 Speaker 3: So that's a really handed tip. If anyone wants to 277 00:11:48,920 --> 00:11:49,760 Speaker 3: go borrow a couple. 278 00:11:49,559 --> 00:11:52,880 Speaker 1: Of kids, well, I say, because of course I've got 279 00:11:52,880 --> 00:11:55,680 Speaker 1: my new puppy, Taco, who if anyone I haven't actually 280 00:11:55,679 --> 00:11:57,920 Speaker 1: mentioned this on the podcast, I don't think that we've 281 00:11:57,920 --> 00:12:01,120 Speaker 1: got a dog now. I don't love dogs, so when 282 00:12:01,160 --> 00:12:03,400 Speaker 1: I when I arrived at home, I was less than thrilled. 283 00:12:03,440 --> 00:12:04,800 Speaker 1: But I have to say that I'm a big fan 284 00:12:04,840 --> 00:12:07,040 Speaker 1: of Taco. He's an Australian Chepherd. He's six months old. 285 00:12:07,360 --> 00:12:10,319 Speaker 1: He's gorgeous, lovely doggie. But he requires a huge amoutter 286 00:12:10,320 --> 00:12:12,600 Speaker 1: of walking. So already I'm planning on Christmas morning I'm 287 00:12:12,600 --> 00:12:14,400 Speaker 1: going to need to walk him, and then I'll need 288 00:12:14,440 --> 00:12:16,000 Speaker 1: to take it out in the afternoon as well. So 289 00:12:16,120 --> 00:12:18,040 Speaker 1: you know, whether you've got children to run with, or 290 00:12:18,040 --> 00:12:21,240 Speaker 1: play with, teenagers or a dog, everyone will benefit from 291 00:12:21,240 --> 00:12:22,760 Speaker 1: having some extra steps on that day. 292 00:12:23,080 --> 00:12:24,520 Speaker 2: It will help your digestive system. 293 00:12:24,559 --> 00:12:26,760 Speaker 1: And that's a good rule for any kind of party, 294 00:12:27,240 --> 00:12:29,120 Speaker 1: you know, just buffer it with some extra movement and 295 00:12:29,160 --> 00:12:31,959 Speaker 1: a longer fast after you have overindulged. But a few 296 00:12:32,000 --> 00:12:34,040 Speaker 1: of the other sort of superfoods at this time, so 297 00:12:34,120 --> 00:12:36,280 Speaker 1: you can still enjoy I think platters. There are some 298 00:12:36,360 --> 00:12:39,560 Speaker 1: good dips out there. We'd reviewed a lighter Hommus not 299 00:12:39,640 --> 00:12:42,599 Speaker 1: long ago. There's the higher protein dips, platters filled with 300 00:12:42,720 --> 00:12:45,240 Speaker 1: veggies and a little bit less of the indulgent cheeses. 301 00:12:45,760 --> 00:12:48,400 Speaker 1: The white cheeses like goats cheese are lighter, as are 302 00:12:48,440 --> 00:12:52,120 Speaker 1: the ones like yalsberg that you can slice thinly. You know, 303 00:12:52,200 --> 00:12:54,560 Speaker 1: there are lighter options out there. And as I said, 304 00:12:54,559 --> 00:12:56,480 Speaker 1: you'll still have all the pleasure, but just make the 305 00:12:56,520 --> 00:12:58,959 Speaker 1: treats a little bit smaller and enjoy them at the 306 00:12:59,000 --> 00:13:01,240 Speaker 1: right time rather than leaving them openly out there to 307 00:13:01,280 --> 00:13:02,280 Speaker 1: graze on the whole day. 308 00:13:02,840 --> 00:13:04,880 Speaker 4: Yeah, and I will say as well, you mentioned how 309 00:13:05,000 --> 00:13:07,040 Speaker 4: a smaller sized treats are really good. And I was 310 00:13:07,280 --> 00:13:09,760 Speaker 4: browsing it calls the other day as we do as dieticians, 311 00:13:09,760 --> 00:13:11,720 Speaker 4: and I found the Christmas range. Actually I'm going to 312 00:13:11,720 --> 00:13:13,760 Speaker 4: put a reel up on my Instagram as well, and 313 00:13:13,800 --> 00:13:17,360 Speaker 4: they had single serve plum puddings, they had single serve fruitcakes, 314 00:13:17,400 --> 00:13:20,320 Speaker 4: and they had single serve these little mini gingerbread things, 315 00:13:20,320 --> 00:13:22,960 Speaker 4: and they even had a little gingerbread decorating kit for 316 00:13:23,040 --> 00:13:25,040 Speaker 4: kids as well, which I thought was really cute. So, 317 00:13:25,320 --> 00:13:27,200 Speaker 4: you know, if you don't want to make plum pudding 318 00:13:27,240 --> 00:13:29,120 Speaker 4: that's going to serve thirty people that you have to 319 00:13:29,160 --> 00:13:31,520 Speaker 4: eat for the next three months just by the little 320 00:13:31,559 --> 00:13:33,559 Speaker 4: single serve because the reality is that a lot of 321 00:13:33,640 --> 00:13:35,880 Speaker 4: people won't eat plum pudding on Christmas Day, a lot 322 00:13:35,880 --> 00:13:37,680 Speaker 4: of people don't like pablo where a lot of people 323 00:13:37,760 --> 00:13:40,080 Speaker 4: don't like prawns. So I think we're just in this 324 00:13:40,360 --> 00:13:43,960 Speaker 4: mindset of over catering. Or I think that if you've got, say, 325 00:13:44,040 --> 00:13:46,640 Speaker 4: for example, ten people come into your house for Christmas Day, 326 00:13:47,000 --> 00:13:49,280 Speaker 4: cater for six and that'll be enough because there is 327 00:13:49,360 --> 00:13:53,880 Speaker 4: just so much food available everywhere that I just think 328 00:13:53,880 --> 00:13:57,040 Speaker 4: that we over cater and that drives the overconsumption as well. 329 00:13:57,080 --> 00:13:59,160 Speaker 4: So see if you can get the miniserve ones, and 330 00:13:59,200 --> 00:14:01,120 Speaker 4: that way as well last that a little bit longer 331 00:14:01,120 --> 00:14:02,720 Speaker 4: as well, if you don't want to make it yourself, 332 00:14:02,720 --> 00:14:05,400 Speaker 4: and you know, even those mini single served ones, if 333 00:14:05,440 --> 00:14:07,800 Speaker 4: you've had a really big, indulgent Christmas lunch, you might 334 00:14:07,840 --> 00:14:10,080 Speaker 4: want to share, you know, half a portion with someone, 335 00:14:10,120 --> 00:14:11,880 Speaker 4: even if it is a single serve one, which can 336 00:14:11,920 --> 00:14:13,720 Speaker 4: be a really great way as well, if you're not 337 00:14:13,760 --> 00:14:16,240 Speaker 4: feeling overly hungry for it. You can have a few spoons, 338 00:14:16,320 --> 00:14:18,760 Speaker 4: enjoy the taste and the satisfaction of it, but not 339 00:14:19,160 --> 00:14:21,720 Speaker 4: you know, actually need to have the entire thing. As well, 340 00:14:21,760 --> 00:14:24,600 Speaker 4: So I really do like those single mini portion size 341 00:14:24,640 --> 00:14:26,200 Speaker 4: things as well. I think they're a great little hack 342 00:14:26,280 --> 00:14:27,200 Speaker 4: for Christmas Day too. 343 00:14:27,680 --> 00:14:27,880 Speaker 3: Well. 344 00:14:28,160 --> 00:14:31,320 Speaker 1: The most satisfaction is in the first two mouthfuls of food, 345 00:14:31,840 --> 00:14:34,440 Speaker 1: so you have the power or the putting one maybe two, 346 00:14:34,520 --> 00:14:37,080 Speaker 1: maybe three, But after that you should actually be pretty stuff. 347 00:14:37,240 --> 00:14:39,600 Speaker 1: So just keep that in mind that we program to overeat, 348 00:14:39,960 --> 00:14:43,240 Speaker 1: and there's nothing wrong with tasting and enjoying without continually eating, 349 00:14:43,280 --> 00:14:45,240 Speaker 1: because you can come back over several serves and have 350 00:14:45,280 --> 00:14:48,160 Speaker 1: a little bit each day without sort of that you know, 351 00:14:48,440 --> 00:14:52,000 Speaker 1: over eating. And I guess the other question is if 352 00:14:52,000 --> 00:14:54,000 Speaker 1: you're someone who's pretty controlled most of the time and 353 00:14:54,040 --> 00:14:56,920 Speaker 1: you really like to let loose at Christmas and basically 354 00:14:57,000 --> 00:14:59,040 Speaker 1: eat whatever you want, you know, go for all the 355 00:14:59,080 --> 00:15:02,200 Speaker 1: indulgent stuff we've been talking about, no problem. I think 356 00:15:02,200 --> 00:15:03,800 Speaker 1: the key is just to get back on track once 357 00:15:03,840 --> 00:15:06,200 Speaker 1: it's come Boxing Day, Whereas many people will write it 358 00:15:06,240 --> 00:15:08,120 Speaker 1: out right until New Years and that's where we run 359 00:15:08,160 --> 00:15:10,720 Speaker 1: into issues. So if you are someone more who likes 360 00:15:10,720 --> 00:15:12,640 Speaker 1: to really you know, give it a good goal on Christmas, 361 00:15:12,680 --> 00:15:15,320 Speaker 1: even Christmas, just be prepared to get back on track. 362 00:15:15,360 --> 00:15:18,440 Speaker 1: Boxing Day is another good sort of reset point. Otherwise 363 00:15:18,480 --> 00:15:20,560 Speaker 1: before we know it, it's rolled on to the thirty first, 364 00:15:20,640 --> 00:15:22,360 Speaker 1: the first, and that's the second or third week of 365 00:15:22,440 --> 00:15:24,520 Speaker 1: January and you still haven't done anything. So I think 366 00:15:24,520 --> 00:15:27,080 Speaker 1: it's those markers in time right now, it's time to 367 00:15:27,120 --> 00:15:28,680 Speaker 1: pull it in. I've had a really good run of it, 368 00:15:28,960 --> 00:15:30,320 Speaker 1: but it's time to get back on track. 369 00:15:30,720 --> 00:15:30,920 Speaker 3: Yeah. 370 00:15:30,960 --> 00:15:33,640 Speaker 4: Absolutely, And I do think that having a plan for 371 00:15:33,680 --> 00:15:36,320 Speaker 4: those couple of days in between Christmas, Boxing Day and 372 00:15:36,400 --> 00:15:38,200 Speaker 4: New Years, because like you said, most people will just 373 00:15:38,280 --> 00:15:39,880 Speaker 4: let it go and it's a full you know, seven 374 00:15:40,000 --> 00:15:42,600 Speaker 4: ten days, because let's be honest, we start the celebrating 375 00:15:42,640 --> 00:15:44,920 Speaker 4: probably from about the twenty third to twenty fourth, and 376 00:15:44,960 --> 00:15:47,360 Speaker 4: that rolls right around to the first or second of January. 377 00:15:47,400 --> 00:15:49,800 Speaker 4: So just have a really solid plan in place for 378 00:15:49,800 --> 00:15:52,320 Speaker 4: all the you know, three four five days in between. 379 00:15:52,600 --> 00:15:54,800 Speaker 4: So you've got some easy salad kits in the fridge, 380 00:15:54,800 --> 00:15:56,800 Speaker 4: you've got some salm and you can whacken the air fry. 381 00:15:56,840 --> 00:15:58,600 Speaker 4: You've got a little bit of you know, I like 382 00:15:58,640 --> 00:16:01,160 Speaker 4: the marinated tofu sea a massive aout a tofu. But 383 00:16:01,200 --> 00:16:02,360 Speaker 4: you know that can sit in the fridge for a 384 00:16:02,400 --> 00:16:04,040 Speaker 4: couple of weeks. It doesn't really go off. You can 385 00:16:04,040 --> 00:16:05,680 Speaker 4: throw it in a pan, put it in with a 386 00:16:05,720 --> 00:16:08,360 Speaker 4: salad kit, and you've got a really nice, healthy balance lunch. 387 00:16:08,440 --> 00:16:10,000 Speaker 3: So just have a bit of a plan. 388 00:16:09,840 --> 00:16:12,440 Speaker 4: For those extra days in between and really focus on 389 00:16:12,480 --> 00:16:15,520 Speaker 4: getting in that extra quality protein and vegetables as well, 390 00:16:15,560 --> 00:16:17,160 Speaker 4: because it's just going to make you feel so much 391 00:16:17,200 --> 00:16:19,760 Speaker 4: better before you know. The reality is it's the over 392 00:16:19,800 --> 00:16:22,160 Speaker 4: indulgence of you know, New Year's Eve and New Year's 393 00:16:22,240 --> 00:16:24,320 Speaker 4: Day again, and then kind of everyone waits till the 394 00:16:24,320 --> 00:16:26,440 Speaker 4: second or third of January to get back on track. 395 00:16:26,480 --> 00:16:28,480 Speaker 4: But if you can really focus on having a solid 396 00:16:28,480 --> 00:16:31,280 Speaker 4: few days between Christmas and New Years, you're just going 397 00:16:31,320 --> 00:16:32,800 Speaker 4: to feel a thousand times better. 398 00:16:33,440 --> 00:16:34,640 Speaker 2: True, true, true. 399 00:16:34,960 --> 00:16:38,760 Speaker 1: So Christmas Day we're going to talk about specifically Christmas Day? 400 00:16:38,960 --> 00:16:41,080 Speaker 1: Or have we given and maybe we've given enough tips already? 401 00:16:41,120 --> 00:16:42,680 Speaker 1: I think, yeah, I think so. 402 00:16:42,880 --> 00:16:43,200 Speaker 3: I think. 403 00:16:43,240 --> 00:16:45,280 Speaker 4: I think the best thing you can do is really 404 00:16:45,280 --> 00:16:47,400 Speaker 4: eat until you're satisfied. If you want to try everything, 405 00:16:47,480 --> 00:16:49,640 Speaker 4: try everything. It doesn't mean you have to eat everything. 406 00:16:49,800 --> 00:16:51,760 Speaker 4: And I was having this conversation with my client the 407 00:16:51,800 --> 00:16:53,520 Speaker 4: other day and I said, she went to like a 408 00:16:53,640 --> 00:16:55,520 Speaker 4: I think it was like an eight course du station, 409 00:16:55,640 --> 00:16:57,440 Speaker 4: Like it was crazy. It was just an insane amount 410 00:16:57,440 --> 00:16:59,440 Speaker 4: of food, and she's like, well, you know, like I've 411 00:16:59,480 --> 00:17:02,200 Speaker 4: paid for a and I said, yeah, look, just taste everything. 412 00:17:02,240 --> 00:17:04,879 Speaker 4: You don't necessarily have to eat everything. And after coming 413 00:17:04,880 --> 00:17:06,840 Speaker 4: away from that, she said, that was absolutely just a 414 00:17:06,880 --> 00:17:09,199 Speaker 4: game changer for my mind set, not having, you know, 415 00:17:09,280 --> 00:17:11,359 Speaker 4: not thinking that I actually had to eat everything in 416 00:17:11,359 --> 00:17:13,880 Speaker 4: front of me just because I wanted to try everything. 417 00:17:13,920 --> 00:17:15,160 Speaker 3: I said, just take a bot or two. 418 00:17:15,200 --> 00:17:17,600 Speaker 4: Like, I'm not advocating wasting it, but if you just 419 00:17:17,640 --> 00:17:19,399 Speaker 4: want to, you know, if somebody has made some I 420 00:17:19,440 --> 00:17:21,960 Speaker 4: don't know, Christmas brownies, My sister always makes these brownies 421 00:17:21,960 --> 00:17:23,800 Speaker 4: and she melts like the candy canes on top, so 422 00:17:23,840 --> 00:17:25,560 Speaker 4: they kind of taste minty brownies. 423 00:17:25,560 --> 00:17:26,440 Speaker 3: They're really delicious. 424 00:17:26,600 --> 00:17:28,479 Speaker 4: But if somebody's cut a piece of that, you can 425 00:17:28,520 --> 00:17:30,159 Speaker 4: always cut the piece in half. You can cut that 426 00:17:30,200 --> 00:17:32,120 Speaker 4: piece into a quarter. You don't have to just take 427 00:17:32,119 --> 00:17:34,199 Speaker 4: a whole piece of that. You can just try it. 428 00:17:34,240 --> 00:17:35,719 Speaker 4: I mean, if you take a bite out of it, 429 00:17:35,720 --> 00:17:37,399 Speaker 4: it's kind of wasted because no one else is going 430 00:17:37,480 --> 00:17:39,919 Speaker 4: to want it. So we're not advocating wasting food, but 431 00:17:39,960 --> 00:17:42,040 Speaker 4: you can just try things. You don't actually have to 432 00:17:42,160 --> 00:17:44,680 Speaker 4: eat everything on your plate. So I think the most 433 00:17:44,720 --> 00:17:48,120 Speaker 4: important message for Christmas Day is that balance eating until 434 00:17:48,119 --> 00:17:51,880 Speaker 4: you're satisfied and not stuffed, and try to avoid grazing 435 00:17:52,000 --> 00:17:54,600 Speaker 4: all day long, and get out of the house. Go 436 00:17:54,720 --> 00:17:56,679 Speaker 4: for walk, go to the beach, you know, go for 437 00:17:56,680 --> 00:17:59,040 Speaker 4: a swim in the pool, play some backyard cricket. Put 438 00:17:59,080 --> 00:18:01,040 Speaker 4: the sprinklel of the hose on and it's boiling hot, 439 00:18:01,080 --> 00:18:02,720 Speaker 4: and just get a little bit, you know, a little 440 00:18:02,720 --> 00:18:04,520 Speaker 4: bit hydrated, a little bit cooler. 441 00:18:04,200 --> 00:18:05,080 Speaker 3: With the sprinkler on. 442 00:18:05,440 --> 00:18:07,560 Speaker 4: I think it's just really important to move your body, 443 00:18:07,600 --> 00:18:10,080 Speaker 4: particularly when there is just so much food around and 444 00:18:10,119 --> 00:18:12,600 Speaker 4: there is a bit of over indulgence. But that's probably 445 00:18:12,640 --> 00:18:15,879 Speaker 4: the most important three messages on Christmas Day is eat mindfully, 446 00:18:16,040 --> 00:18:18,000 Speaker 4: don't graze all day long, and get out and get 447 00:18:18,000 --> 00:18:18,840 Speaker 4: active if you can. 448 00:18:19,400 --> 00:18:20,080 Speaker 2: Yeah, I like that. 449 00:18:20,160 --> 00:18:22,120 Speaker 1: I think the exercise is one that very quickly gets 450 00:18:22,160 --> 00:18:24,280 Speaker 1: ditched at this time of year, when it's really a 451 00:18:24,359 --> 00:18:26,480 Speaker 1: time to do more. The days are longer, we're eating 452 00:18:26,480 --> 00:18:28,760 Speaker 1: a lot more, work is often a little bit more relaxed. 453 00:18:28,720 --> 00:18:31,359 Speaker 1: School's over, it's time to really get active, and then 454 00:18:31,359 --> 00:18:33,400 Speaker 1: you can sort of enjoy food a lot more without 455 00:18:33,400 --> 00:18:35,480 Speaker 1: worrying about it. And that's a good place to be, 456 00:18:35,640 --> 00:18:37,439 Speaker 1: considering most of us do like to eat the am 457 00:18:38,040 --> 00:18:39,880 Speaker 1: all right. Well, moving on to some of the Christmas 458 00:18:40,000 --> 00:18:42,399 Speaker 1: rangers out there, and I agree, I'm like everyone. We 459 00:18:42,440 --> 00:18:44,560 Speaker 1: get excited when we see new products in the supermarket 460 00:18:44,600 --> 00:18:46,800 Speaker 1: for Christmas. And I do Coals in particular do it 461 00:18:46,800 --> 00:18:48,919 Speaker 1: really well, and I do love it. We're not sponsored 462 00:18:48,960 --> 00:18:51,040 Speaker 1: by Coals, but credit where credits do they do do 463 00:18:51,160 --> 00:18:53,800 Speaker 1: Christmas well? And I found I guess one of the 464 00:18:53,840 --> 00:18:56,200 Speaker 1: foods that can be risky at this time of year 465 00:18:56,280 --> 00:18:59,080 Speaker 1: is like the appetizers, the cannapaze, it's the pastry and 466 00:18:59,119 --> 00:19:01,840 Speaker 1: no matter you go to drinks anywhere, they're always serving. 467 00:19:01,920 --> 00:19:04,280 Speaker 1: It's the are and chini balls and the spring rolls, 468 00:19:04,359 --> 00:19:07,399 Speaker 1: and we all love them. They're delicious, but they're like 469 00:19:07,440 --> 00:19:09,800 Speaker 1: often one hundred two hundred calories each and pactful of 470 00:19:09,800 --> 00:19:12,159 Speaker 1: bad fat. Like they're really not good for us. And 471 00:19:12,240 --> 00:19:14,520 Speaker 1: I have noticed that the supermarkets are doing more and 472 00:19:14,560 --> 00:19:16,840 Speaker 1: more of those appetizers that you can heat up, and 473 00:19:17,520 --> 00:19:19,639 Speaker 1: often I buy them and I'm disappointed they're not great. 474 00:19:19,680 --> 00:19:21,720 Speaker 1: You know. Often the ones we make at home ourselves 475 00:19:21,760 --> 00:19:24,280 Speaker 1: are much better, like the beautiful fresh sour dough with 476 00:19:24,320 --> 00:19:27,159 Speaker 1: some ricotta or goats cheese and smoked salmon or fresh 477 00:19:27,200 --> 00:19:29,520 Speaker 1: prawns with a dipping sauce like, they're always so much 478 00:19:29,600 --> 00:19:32,440 Speaker 1: nicer I find, or homemade meatballs leam with a dipping 479 00:19:32,480 --> 00:19:35,040 Speaker 1: sauce like, they're so much fresher and tastier. But I 480 00:19:35,080 --> 00:19:37,960 Speaker 1: have found one that I like, and I actually haven't 481 00:19:37,960 --> 00:19:39,400 Speaker 1: showed you yet, so I hope you like them too. 482 00:19:39,480 --> 00:19:42,399 Speaker 1: But this is the coal's finest. So this is in 483 00:19:42,440 --> 00:19:46,920 Speaker 1: the black boxes in the freezer section. Goats cheese, polenta chips. Now, 484 00:19:47,000 --> 00:19:49,920 Speaker 1: I goat cheese is polarizing. It is lower in fat 485 00:19:49,960 --> 00:19:52,520 Speaker 1: than regular cheddar type cheese, but not everyone likes it. 486 00:19:52,560 --> 00:19:54,160 Speaker 1: But if you like it, it's got a very strong 487 00:19:54,200 --> 00:19:57,520 Speaker 1: flavor and can really give cannapase in particular a lovely 488 00:19:57,720 --> 00:20:00,000 Speaker 1: taste to them. And when I have a look at them, 489 00:20:00,440 --> 00:20:04,919 Speaker 1: the initisial information per hundred grams, they come in at 490 00:20:05,119 --> 00:20:09,840 Speaker 1: about a thousand kilodules or about two hundred and fifty calories, 491 00:20:10,160 --> 00:20:13,720 Speaker 1: but perserve about one hundred calories per serve, which is 492 00:20:13,720 --> 00:20:15,600 Speaker 1: pretty reasonable. Now, I'll have a look at a second 493 00:20:15,640 --> 00:20:17,320 Speaker 1: how many are a serve to give us an idea. 494 00:20:17,359 --> 00:20:21,000 Speaker 1: It may only be one, but the overall fat is 495 00:20:21,040 --> 00:20:23,840 Speaker 1: thirteen percent, which is not too bad for a CANape, 496 00:20:23,960 --> 00:20:26,199 Speaker 1: keeping in mind that pastry based products would be up 497 00:20:26,200 --> 00:20:29,520 Speaker 1: around thirty forty percent. Fat per hundred grams is about 498 00:20:29,560 --> 00:20:33,879 Speaker 1: five grams of protein, and the carbohydrates were quite low 499 00:20:34,040 --> 00:20:36,919 Speaker 1: as well, coming at twenty three grams per hundred or 500 00:20:36,960 --> 00:20:40,040 Speaker 1: just ten grams of carbohydrate per serve. So I thought 501 00:20:40,119 --> 00:20:43,480 Speaker 1: as an appetizer they were not overly hind fat, not 502 00:20:43,560 --> 00:20:46,400 Speaker 1: overly hind carbohydrate. And when we look at the ingredients, 503 00:20:46,640 --> 00:20:50,680 Speaker 1: it's seventy three percent base of polenta which is maize 504 00:20:50,880 --> 00:20:53,600 Speaker 1: and goats cheese, so that's a pretty clean mix. There 505 00:20:53,600 --> 00:20:57,560 Speaker 1: are some preservatives mixtures palmes and cheeses and their wheat 506 00:20:57,560 --> 00:20:59,760 Speaker 1: flour thickness, so it's not a what we would call 507 00:20:59,760 --> 00:21:02,560 Speaker 1: a clean product nutritionally. There are some additives in there, 508 00:21:02,920 --> 00:21:06,119 Speaker 1: but the overall base at seventy three percent polenta and 509 00:21:06,119 --> 00:21:09,080 Speaker 1: groats cheese is actually pretty strong. And I'm going to 510 00:21:09,119 --> 00:21:11,000 Speaker 1: have a look now how many actual chips you would 511 00:21:11,000 --> 00:21:11,360 Speaker 1: get for. 512 00:21:11,320 --> 00:21:13,920 Speaker 4: That, So two pieces in a serving. A serving size 513 00:21:14,000 --> 00:21:16,800 Speaker 4: is forty gram so there's five servings of packing two pieces, 514 00:21:17,280 --> 00:21:18,200 Speaker 4: which is reasonable. 515 00:21:18,560 --> 00:21:21,199 Speaker 1: Yeah, because if you were teeming that I thought with like, 516 00:21:21,720 --> 00:21:25,400 Speaker 1: you know, a platter of some healthier dips, some crackers 517 00:21:25,440 --> 00:21:27,560 Speaker 1: which I'm going to make crackers actually land this year. 518 00:21:27,560 --> 00:21:30,360 Speaker 1: That recipe tin eats the crackers I'm going to make, 519 00:21:30,760 --> 00:21:33,760 Speaker 1: so they're yummy, and then you can do some veggie 520 00:21:33,760 --> 00:21:36,160 Speaker 1: sticks on there your dips. You could do maybe the seafood, 521 00:21:36,200 --> 00:21:37,920 Speaker 1: like if you like the smoked oysters, like I do, 522 00:21:38,160 --> 00:21:40,240 Speaker 1: some smoked salmon, and then one or two of these 523 00:21:40,440 --> 00:21:42,560 Speaker 1: is a hot cannopey. They're one of the best ones 524 00:21:42,600 --> 00:21:44,680 Speaker 1: I've found, so they get a big thumbs up from 525 00:21:44,680 --> 00:21:47,000 Speaker 1: me in terms of pre made things you can buy 526 00:21:47,040 --> 00:21:50,320 Speaker 1: in the supermarket, and a million times better than anything 527 00:21:50,320 --> 00:21:52,800 Speaker 1: with a pastry base, which is generally deep fried and 528 00:21:52,840 --> 00:21:55,760 Speaker 1: may even be offering or adding some transfats to the diet. 529 00:21:56,520 --> 00:21:58,200 Speaker 4: I love it, and the ingredient list is pretty good. 530 00:21:58,280 --> 00:22:00,480 Speaker 4: I'll say it's a good find, and I love and 531 00:22:00,520 --> 00:22:02,360 Speaker 4: I love ghast cheese. So I'm actually going to buy these. 532 00:22:02,359 --> 00:22:04,760 Speaker 4: I'm very excited. But I think a serving size of 533 00:22:04,800 --> 00:22:07,360 Speaker 4: two for about one hundred calories is pretty fair, particularly 534 00:22:07,359 --> 00:22:09,439 Speaker 4: if you're having some dips and a bit of veggie sticks, 535 00:22:09,440 --> 00:22:11,399 Speaker 4: a little bit of crunch, and you know, some fresh 536 00:22:11,400 --> 00:22:13,280 Speaker 4: stuff with it as well. But I think a big 537 00:22:13,280 --> 00:22:15,040 Speaker 4: mistake a lot of us make it this Timmy Vie 538 00:22:15,200 --> 00:22:17,359 Speaker 4: is thinking, you know, it's a cheese platter, whereas I 539 00:22:17,400 --> 00:22:19,480 Speaker 4: always say, no, it's a bit of a grazing platter. 540 00:22:19,520 --> 00:22:21,520 Speaker 4: So put some fruit on there, put some veggie sticks 541 00:22:21,520 --> 00:22:24,159 Speaker 4: on there, put some leaner dips, even with cheese. A SUSI, 542 00:22:24,160 --> 00:22:26,280 Speaker 4: if I buy a big block of Bree or a 543 00:22:26,320 --> 00:22:28,360 Speaker 4: nice smoke cheddar or something, I'll cut it in half 544 00:22:28,359 --> 00:22:30,520 Speaker 4: and only put half on and then another tip I 545 00:22:30,560 --> 00:22:31,840 Speaker 4: tend to do it this time of the year is 546 00:22:31,880 --> 00:22:34,439 Speaker 4: actually pre slice the cheese and line it up in like, 547 00:22:34,520 --> 00:22:36,800 Speaker 4: you know, nice little shapes. Because if you let people 548 00:22:36,840 --> 00:22:39,239 Speaker 4: take their own chunk of bree, it's a chunk. Like 549 00:22:39,280 --> 00:22:42,400 Speaker 4: I've seen people in an entire wheel of Bree eat 550 00:22:42,440 --> 00:22:45,120 Speaker 4: that and say six six slices or something like. It's 551 00:22:45,160 --> 00:22:47,080 Speaker 4: crazy the big chunks that they'll have. So if you 552 00:22:47,119 --> 00:22:49,000 Speaker 4: can pre slice some of that cheese, it's better for 553 00:22:49,000 --> 00:22:51,119 Speaker 4: the budget because it'll go a little bit further and 554 00:22:51,160 --> 00:22:53,280 Speaker 4: it will naturally just help people to eat that little 555 00:22:53,280 --> 00:22:55,119 Speaker 4: bit less. So I love these. I think they're great. 556 00:22:55,359 --> 00:22:57,680 Speaker 4: I'm really excited to try them. As well, and there's 557 00:22:57,760 --> 00:22:59,960 Speaker 4: quite a few of the coal swine as the Christmas range. 558 00:23:00,359 --> 00:23:02,720 Speaker 4: I saw these little ice cream sticks for kids. They're 559 00:23:02,760 --> 00:23:05,240 Speaker 4: like little Christmas trees on a stick. They're quite cute. 560 00:23:05,280 --> 00:23:07,880 Speaker 4: And like I said, there's like single serve plum puddings 561 00:23:07,920 --> 00:23:09,560 Speaker 4: and everything as well, so there's quite a few. And 562 00:23:09,640 --> 00:23:11,960 Speaker 4: I think I saw some Christmas potatoes as well which 563 00:23:12,000 --> 00:23:13,919 Speaker 4: looked really good. And last year I think we were 564 00:23:13,960 --> 00:23:17,000 Speaker 4: reviewed there were some carrots as well, some butter parmesan 565 00:23:17,000 --> 00:23:18,200 Speaker 4: carrots or something which. 566 00:23:18,000 --> 00:23:18,960 Speaker 3: Were really tasty. 567 00:23:19,040 --> 00:23:21,520 Speaker 4: So I definitely have a look, and you know each calls, 568 00:23:21,600 --> 00:23:23,520 Speaker 4: your local ones will stop a few different things. 569 00:23:23,520 --> 00:23:25,399 Speaker 3: But I think these are quite good. I quite like them. 570 00:23:25,480 --> 00:23:27,080 Speaker 2: Nutritionally, I agree. 571 00:23:27,160 --> 00:23:29,560 Speaker 1: I love a cheese shaver to shave down the slices 572 00:23:29,600 --> 00:23:32,000 Speaker 1: of cheese. I like the white cheese like the goats, 573 00:23:32,000 --> 00:23:33,920 Speaker 1: because you spread less on a cracker. If you put 574 00:23:33,920 --> 00:23:36,040 Speaker 1: goats cheese with some tomato on a thin cracker or 575 00:23:36,080 --> 00:23:39,080 Speaker 1: seeded cracker, it's delicious. And I agree with you. If 576 00:23:39,080 --> 00:23:40,760 Speaker 1: you put out the whole block of cheese, everyone will 577 00:23:40,800 --> 00:23:42,399 Speaker 1: just eat it. If you do half, it'll really go 578 00:23:42,480 --> 00:23:45,359 Speaker 1: a lot further. So Grassini is another thing that I 579 00:23:45,400 --> 00:23:47,280 Speaker 1: often put on a platter. People love to crunch on 580 00:23:47,320 --> 00:23:50,840 Speaker 1: a grassini and I love the flavored roasted faber beans 581 00:23:50,920 --> 00:23:52,080 Speaker 1: you can get in different flavors. 582 00:23:52,080 --> 00:23:52,720 Speaker 2: They're crunchy. 583 00:23:52,760 --> 00:23:55,960 Speaker 1: There are much healthier alternative to chips, and again much 584 00:23:55,960 --> 00:23:58,080 Speaker 1: more filling because you're geting some fiber and some protein 585 00:23:58,080 --> 00:24:00,359 Speaker 1: at the same time. So there are plenty of options 586 00:24:00,400 --> 00:24:02,600 Speaker 1: out there. We're certainly not saying don't eat any Christmas 587 00:24:02,600 --> 00:24:05,199 Speaker 1: indulgent food, but we're saying you can certainly buffer with 588 00:24:05,320 --> 00:24:06,840 Speaker 1: plenty of healthier options. 589 00:24:06,920 --> 00:24:09,360 Speaker 2: Yeah. I think they carrot sissya their carrot balls, aren't they. 590 00:24:09,560 --> 00:24:12,080 Speaker 4: Yeah, the carrot ballbles with parsley butter. So the cole 591 00:24:12,160 --> 00:24:14,280 Speaker 4: Swiness range as well. They're something else that I found 592 00:24:14,320 --> 00:24:16,880 Speaker 4: as well in that Christmas range. And there was also 593 00:24:16,960 --> 00:24:20,360 Speaker 4: a Christmas tree potato noki as well, and yoki which 594 00:24:20,359 --> 00:24:22,080 Speaker 4: I thought was quite interesting. I didn't buy that because 595 00:24:22,080 --> 00:24:23,840 Speaker 4: my kids aren't a huge fan. But you know, there's 596 00:24:23,880 --> 00:24:26,000 Speaker 4: just some really fun things around at the supermarkets at 597 00:24:26,040 --> 00:24:28,520 Speaker 4: the moment, and they were these little fig cheddar and 598 00:24:28,560 --> 00:24:30,399 Speaker 4: parmesan bites as well. I'm going to do up a 599 00:24:30,440 --> 00:24:32,560 Speaker 4: little reel on my on my Instagram with some fun 600 00:24:32,600 --> 00:24:34,320 Speaker 4: little things. But yeah, just have a look around in 601 00:24:34,359 --> 00:24:36,520 Speaker 4: the shops and there doesn't have to be you know, 602 00:24:36,800 --> 00:24:38,399 Speaker 4: a ton of cheese or a ton of meats on 603 00:24:38,440 --> 00:24:41,000 Speaker 4: those platters. There can be lots of you know, interesting things. 604 00:24:41,200 --> 00:24:43,160 Speaker 4: At a Marmae beans they are another really good one 605 00:24:43,200 --> 00:24:45,040 Speaker 4: that little kids tend to like as well. Not tiny 606 00:24:45,119 --> 00:24:46,720 Speaker 4: children because they're a bit of a choking risk, but 607 00:24:46,760 --> 00:24:49,040 Speaker 4: you know, slightly older kids. I'm a little salted at 608 00:24:49,040 --> 00:24:50,920 Speaker 4: a Marmae beans. They can pull them out of the pods, 609 00:24:50,920 --> 00:24:53,320 Speaker 4: and no kids that sushi train really like them. So 610 00:24:53,359 --> 00:24:55,280 Speaker 4: that's a great way just to get everybody eating that 611 00:24:55,359 --> 00:24:57,360 Speaker 4: little bit of extra venge. Plus you get the benefits 612 00:24:57,359 --> 00:24:59,600 Speaker 4: of some fiber and some protein as well. So out 613 00:24:59,600 --> 00:25:02,840 Speaker 4: of big hair full of etamrmaie to your next grazing plotter, 614 00:25:02,880 --> 00:25:05,920 Speaker 4: and you know the whole family will benefit, all right. 615 00:25:05,960 --> 00:25:08,200 Speaker 4: And then now list of question for our little fight 616 00:25:08,280 --> 00:25:11,600 Speaker 4: or Christmas episode. What is the best way to reset 617 00:25:11,640 --> 00:25:15,600 Speaker 4: after the holidays and get back on track food wise? Well, 618 00:25:15,600 --> 00:25:18,120 Speaker 4: I think the best way is to have your mindset 619 00:25:18,240 --> 00:25:21,040 Speaker 4: right in the first place, so there's no over indulgence, 620 00:25:21,080 --> 00:25:24,320 Speaker 4: there's no just riding off that whole December period there's 621 00:25:24,320 --> 00:25:26,560 Speaker 4: no getting back on track, like just stay on track 622 00:25:26,600 --> 00:25:28,320 Speaker 4: the whole time. And staying on track doesn't mean that 623 00:25:28,359 --> 00:25:30,080 Speaker 4: you have to miss out. It doesn't mean that you 624 00:25:30,160 --> 00:25:32,760 Speaker 4: can't enjoy your food. It just means that you're going 625 00:25:32,800 --> 00:25:35,520 Speaker 4: to be a little bit more balanced and mindful than 626 00:25:35,520 --> 00:25:37,920 Speaker 4: you have been in previous years. And as I said before, 627 00:25:37,960 --> 00:25:39,680 Speaker 4: the best way to get back on track or stay 628 00:25:39,720 --> 00:25:42,120 Speaker 4: on track is to plan ahead and the next day, 629 00:25:42,320 --> 00:25:44,679 Speaker 4: whether it's you know, December the twenty sixth or December 630 00:25:44,680 --> 00:25:47,440 Speaker 4: the twenty seventh, wake up and have a really nourishing breakfast. 631 00:25:47,480 --> 00:25:49,880 Speaker 4: Prep some overnight otes so you've got a really delicious, 632 00:25:49,920 --> 00:25:52,359 Speaker 4: nourishing breakfast ready to go. Make sure you've got a 633 00:25:52,400 --> 00:25:54,720 Speaker 4: plan for lunching place you might want to do. You know, 634 00:25:54,920 --> 00:25:57,359 Speaker 4: I love those the salad bags. I particularly love the 635 00:25:57,400 --> 00:25:59,520 Speaker 4: Asian Salad Kit and the kales Law one doers a 636 00:25:59,560 --> 00:26:02,880 Speaker 4: beautiful yogat dressing with cranberries as well from Wilworst. So 637 00:26:03,200 --> 00:26:05,760 Speaker 4: just have a plan in place and have the meals 638 00:26:05,760 --> 00:26:08,000 Speaker 4: planned out for the next day, so there's no oh, 639 00:26:08,040 --> 00:26:10,120 Speaker 4: what I feel like for breakfast, Maybe we should go out, 640 00:26:10,160 --> 00:26:12,439 Speaker 4: Maybe I should you know, have the leftover croissants, what 641 00:26:12,480 --> 00:26:14,119 Speaker 4: I feel like for lunch, maybe I'll just have a 642 00:26:14,160 --> 00:26:16,040 Speaker 4: bit of you know, some cheese and crackers that are 643 00:26:16,080 --> 00:26:17,600 Speaker 4: left over and skip lunch. 644 00:26:17,400 --> 00:26:18,600 Speaker 3: Because that's what tends to happen. 645 00:26:18,640 --> 00:26:21,800 Speaker 4: We overgraze, we oversnack, we skip meals and before we 646 00:26:21,840 --> 00:26:24,359 Speaker 4: know it, and the more you eat crappy food and 647 00:26:24,400 --> 00:26:26,040 Speaker 4: get into that bad cycle. 648 00:26:25,720 --> 00:26:27,439 Speaker 3: The harder it is to get back out of it. 649 00:26:27,480 --> 00:26:29,119 Speaker 4: So I do think the best way to stay on 650 00:26:29,200 --> 00:26:31,879 Speaker 4: track is to get back on track, is to actually 651 00:26:31,880 --> 00:26:34,119 Speaker 4: stay on track in the first place, and plan ahead 652 00:26:34,320 --> 00:26:36,680 Speaker 4: and make sure you've got some fresh salad bags in 653 00:26:36,720 --> 00:26:39,040 Speaker 4: the fridge ready to go, you bought some lean protein, 654 00:26:39,080 --> 00:26:41,600 Speaker 4: you've got some beautiful fresh fruit and some Greek yogurt 655 00:26:41,640 --> 00:26:44,439 Speaker 4: ready to go for breakfast time. So it's not about 656 00:26:44,520 --> 00:26:47,560 Speaker 4: I guess, being super strict and doing a cleanser or 657 00:26:47,600 --> 00:26:49,800 Speaker 4: a new diet or anything like that. It's just really 658 00:26:49,880 --> 00:26:52,600 Speaker 4: about making balanced food choices at this time of year 659 00:26:52,960 --> 00:26:55,200 Speaker 4: and really trying to maximize every single meal. And it 660 00:26:55,200 --> 00:26:57,359 Speaker 4: doesn't matter really what happened in the mealble food or 661 00:26:57,400 --> 00:26:59,600 Speaker 4: the day before. It just really see it as a 662 00:26:59,640 --> 00:27:01,880 Speaker 4: new or tunity to put some good food and some 663 00:27:01,960 --> 00:27:05,080 Speaker 4: good quality, nutritious food back into your body and just 664 00:27:05,119 --> 00:27:07,639 Speaker 4: really try to maximize every single meal. That's really my 665 00:27:07,760 --> 00:27:10,320 Speaker 4: best way to answer that question. I think it's really 666 00:27:10,359 --> 00:27:12,679 Speaker 4: about the mindset and how we approach this time of 667 00:27:12,760 --> 00:27:14,639 Speaker 4: year more than anything true. 668 00:27:14,680 --> 00:27:17,080 Speaker 1: And I also think it's a little bit about being 669 00:27:17,160 --> 00:27:20,160 Speaker 1: strict with your diary and your calendar, because I'll often 670 00:27:20,160 --> 00:27:22,440 Speaker 1: hear clients report to me, Oh, I've got so much 671 00:27:22,480 --> 00:27:24,960 Speaker 1: on there's so many events, But ultimately you also have 672 00:27:25,000 --> 00:27:27,159 Speaker 1: to say yes to those events. So if you've had 673 00:27:27,200 --> 00:27:30,159 Speaker 1: a very indulgent November and December and know that you 674 00:27:30,240 --> 00:27:33,199 Speaker 1: need some time to reset in January, it might be 675 00:27:33,280 --> 00:27:35,159 Speaker 1: time to sort of cut back a little bit and 676 00:27:35,200 --> 00:27:37,919 Speaker 1: to be saying no. And I find each week, you know, 677 00:27:37,960 --> 00:27:40,760 Speaker 1: if you create Sunday evening and afternoon time to reset 678 00:27:40,800 --> 00:27:42,520 Speaker 1: and get focused for the week ahead, you tend to 679 00:27:42,520 --> 00:27:44,760 Speaker 1: have a much better week. And I'd be inclined to 680 00:27:44,760 --> 00:27:47,359 Speaker 1: say the same thing in January. If you're going away 681 00:27:47,359 --> 00:27:49,560 Speaker 1: camping for several weeks, you need to then give yourself 682 00:27:49,560 --> 00:27:52,240 Speaker 1: a couple of buffer days to reset, Or if you've 683 00:27:52,240 --> 00:27:54,840 Speaker 1: had ongoing social arrangements right up to New Year's Day, 684 00:27:54,880 --> 00:27:56,840 Speaker 1: you need to give yourself a few days otherwise you 685 00:27:56,880 --> 00:27:59,520 Speaker 1: never create that space and time. And I think as women, 686 00:27:59,560 --> 00:28:01,640 Speaker 1: we're very reluctant to make that care. We don't want 687 00:28:01,640 --> 00:28:03,359 Speaker 1: to say no to people. We don't want to disappoint them. 688 00:28:03,359 --> 00:28:04,720 Speaker 1: We don't want to say no to our mother in 689 00:28:04,760 --> 00:28:06,760 Speaker 1: law or our cousin or our aunts, your our parents. 690 00:28:06,960 --> 00:28:08,640 Speaker 1: But sometimes you actually need to be able to stay 691 00:28:08,640 --> 00:28:10,280 Speaker 1: I need a few days at home to eat lightly 692 00:28:10,320 --> 00:28:12,280 Speaker 1: and get back on track. And that can be the 693 00:28:12,320 --> 00:28:16,240 Speaker 1: difference sometimes between actually achieving goals or making progress with them, 694 00:28:16,680 --> 00:28:18,840 Speaker 1: or just staying in this same place every year where 695 00:28:18,880 --> 00:28:20,720 Speaker 1: you sort of always feel like you've overdone it, but 696 00:28:20,800 --> 00:28:23,120 Speaker 1: never also get back on track. So I think, looking 697 00:28:23,160 --> 00:28:25,400 Speaker 1: at the diary, if you can really create some time 698 00:28:25,400 --> 00:28:28,040 Speaker 1: for yourself in the new year to dedicate to your 699 00:28:28,040 --> 00:28:28,960 Speaker 1: own health and well. 700 00:28:28,760 --> 00:28:31,919 Speaker 4: Being, absolutely, or just be strict with your boundaries as well, 701 00:28:31,920 --> 00:28:34,439 Speaker 4: if somebody really wants to catch up, so yeah, no problem. 702 00:28:34,480 --> 00:28:36,120 Speaker 4: But instead of lunch, can we go for a walk, 703 00:28:36,160 --> 00:28:38,040 Speaker 4: can we grab a coffee? Or would you mind if 704 00:28:38,080 --> 00:28:39,600 Speaker 4: you came over to mind for lunch. I'm going to 705 00:28:39,640 --> 00:28:42,120 Speaker 4: make us some beautiful a nice fresh salmon salad with 706 00:28:42,160 --> 00:28:44,880 Speaker 4: some mangoins and cranberers whatever, it might be, and just 707 00:28:44,920 --> 00:28:47,520 Speaker 4: be fairly firm with your boundaries at this time of year, 708 00:28:47,520 --> 00:28:49,960 Speaker 4: because when you eat good, you feel good, and that's 709 00:28:50,120 --> 00:28:52,040 Speaker 4: essentially what it boils down to. So we want to 710 00:28:52,040 --> 00:28:54,440 Speaker 4: eat well so we feel well and we stay healthy, 711 00:28:54,560 --> 00:28:56,880 Speaker 4: you know, long term, So just be quite firm with 712 00:28:56,920 --> 00:28:59,120 Speaker 4: your boundaries this time and it'll pay off in a 713 00:28:59,160 --> 00:29:00,200 Speaker 4: really positive way. 714 00:29:00,640 --> 00:29:01,200 Speaker 2: Absolutely. 715 00:29:01,280 --> 00:29:01,600 Speaker 3: All right. 716 00:29:01,640 --> 00:29:03,080 Speaker 1: All that brings us to the end of the Nutrition 717 00:29:03,240 --> 00:29:06,640 Speaker 1: Couch for twenty twenty four. We want to always say 718 00:29:06,640 --> 00:29:09,200 Speaker 1: a massive thank you for your support, in particular for 719 00:29:09,240 --> 00:29:12,560 Speaker 1: your support of our augural Nutrition Couch Retreat, which we 720 00:29:12,600 --> 00:29:15,280 Speaker 1: are hoping to repeat in March, so please get in 721 00:29:15,320 --> 00:29:17,920 Speaker 1: touch if you were interested in attending that, but also 722 00:29:17,960 --> 00:29:20,320 Speaker 1: for our supplement range, which we launched in January twenty 723 00:29:20,320 --> 00:29:23,600 Speaker 1: twenty four, designed by dietitians. It has far exceeded our 724 00:29:23,640 --> 00:29:25,880 Speaker 1: expectations in terms of support, and a lot of that 725 00:29:25,920 --> 00:29:28,960 Speaker 1: comes from our podcast listeners. So we wish you a 726 00:29:29,200 --> 00:29:32,160 Speaker 1: very very merry Christmas and RESTful and healthy New Year, 727 00:29:32,520 --> 00:29:33,960 Speaker 1: and we can't wait to see you back here in 728 00:29:34,000 --> 00:29:37,240 Speaker 1: twenty twenty five for the Nutrition Couch once again. 729 00:29:37,400 --> 00:29:38,360 Speaker 2: Merry Christmas. 730 00:29:38,560 --> 00:29:40,360 Speaker 4: Thank you so much for all of your support guys, 731 00:29:40,400 --> 00:29:46,760 Speaker 4: we love you. Merry Christmas.