1 00:00:00,640 --> 00:00:03,040 Speaker 1: What's your energy like at the moment? Do you wake 2 00:00:03,120 --> 00:00:06,280 Speaker 1: up each day feeling refreshed and excited or is it 3 00:00:06,360 --> 00:00:09,680 Speaker 1: more a feeling of dread about how you are possibly 4 00:00:09,720 --> 00:00:14,000 Speaker 1: going to make it through another jam pack day, so 5 00:00:14,240 --> 00:00:17,360 Speaker 1: jam packed that you literally have no time to even 6 00:00:17,400 --> 00:00:20,800 Speaker 1: get to the bathroom, let alone think about any other 7 00:00:20,840 --> 00:00:24,640 Speaker 1: than your basic needs. On today's midweek motivational episode of 8 00:00:24,640 --> 00:00:27,600 Speaker 1: The Nutrition Couch, Leanna and I discussed the very real 9 00:00:27,640 --> 00:00:31,120 Speaker 1: issue of burnout for women, the science that it's impacting you, 10 00:00:31,520 --> 00:00:34,880 Speaker 1: and the steps to take to reclaim yourself and your energy. 11 00:00:35,600 --> 00:00:38,560 Speaker 2: Hi, I'm Sussie Burrow and Emily and Wood and each. 12 00:00:38,440 --> 00:00:40,880 Speaker 1: Week we bring you The Nutrition Couch, the bi weekly 13 00:00:40,920 --> 00:00:42,920 Speaker 1: podcast that keeps you up to date on everything you 14 00:00:42,960 --> 00:00:44,720 Speaker 1: need to know in the world of nutrition. 15 00:00:45,080 --> 00:00:46,200 Speaker 2: As well as burnout. 16 00:00:46,479 --> 00:00:50,559 Speaker 1: Leanne, the new Mum, has found a brand new chocolate 17 00:00:51,479 --> 00:00:53,680 Speaker 1: is lower in sugar we got to take a closer 18 00:00:53,720 --> 00:00:57,400 Speaker 1: look at and we have a fabulous walnut and zucchini 19 00:00:57,440 --> 00:01:01,280 Speaker 1: loaf for all of our keen bakers out there. So, Leanne, 20 00:01:01,400 --> 00:01:03,360 Speaker 1: we had had a little break, of course, because you 21 00:01:03,400 --> 00:01:05,920 Speaker 1: had taken a few weeks to have with your new 22 00:01:06,000 --> 00:01:09,440 Speaker 1: baby Tilly, and so while we were off, I sort 23 00:01:09,440 --> 00:01:12,800 Speaker 1: of kept writing down little anecdotes or things that came 24 00:01:13,160 --> 00:01:16,920 Speaker 1: across my desk in terms of possible topics for our 25 00:01:16,959 --> 00:01:20,120 Speaker 1: potty and something that has resonated with me with a 26 00:01:20,120 --> 00:01:21,760 Speaker 1: couple of clients. And I'm not going to go into 27 00:01:21,800 --> 00:01:24,800 Speaker 1: too many details about those clients specifically because I feel 28 00:01:24,880 --> 00:01:28,399 Speaker 1: it's quite personal stuff and quite confronting. And then I 29 00:01:28,440 --> 00:01:31,840 Speaker 1: also listened to a great podcast from Gabby Bernstein on 30 00:01:31,880 --> 00:01:35,800 Speaker 1: this exact issue, which is basically burnout, and I thought, 31 00:01:36,120 --> 00:01:39,640 Speaker 1: you know, so frequently talking to my clients when I 32 00:01:39,680 --> 00:01:45,759 Speaker 1: first meet them, they are so exhausted and so spent 33 00:01:45,959 --> 00:01:48,720 Speaker 1: in terms of every single scrap of their energy goes 34 00:01:48,800 --> 00:01:53,000 Speaker 1: to their job, their partner, their children, and that is 35 00:01:53,040 --> 00:01:57,440 Speaker 1: often showing physiologically because they haven't got time to really 36 00:01:57,480 --> 00:02:01,400 Speaker 1: care for themselves or exercise. And and sure, it's easy 37 00:02:01,440 --> 00:02:04,560 Speaker 1: to say, well, just take control, like just value yourself, 38 00:02:05,320 --> 00:02:09,600 Speaker 1: but I wanted to talk today about the difference between that. 39 00:02:09,720 --> 00:02:13,520 Speaker 1: In theory, it's very easy to tell people what to do, 40 00:02:14,600 --> 00:02:18,840 Speaker 1: but the reality is many women and even myself, at times, 41 00:02:19,480 --> 00:02:23,480 Speaker 1: you feel so just exhausted with life that it's really 42 00:02:23,520 --> 00:02:25,600 Speaker 1: hard just to muster the energy to get through the day, 43 00:02:25,720 --> 00:02:29,000 Speaker 1: let alone thinking about taking on a brand new program 44 00:02:29,040 --> 00:02:32,520 Speaker 1: and regime. So I just in a context of one 45 00:02:32,560 --> 00:02:35,600 Speaker 1: of my clients in particular, you get a vibe for 46 00:02:35,639 --> 00:02:38,240 Speaker 1: people very early in the relationship. And when I have 47 00:02:38,800 --> 00:02:41,000 Speaker 1: a client who I get on the phone with and 48 00:02:41,040 --> 00:02:45,000 Speaker 1: they're carrying weight, They're tired, their mood is suffered, they 49 00:02:45,000 --> 00:02:48,240 Speaker 1: may be on antidepressants, you know, they're really pushed, they're 50 00:02:48,280 --> 00:02:50,880 Speaker 1: already working full time, they might be a single parent, 51 00:02:51,040 --> 00:02:53,440 Speaker 1: they don't have a lot of support around them. Land 52 00:02:53,480 --> 00:02:55,320 Speaker 1: the last thing I am going to do with that 53 00:02:55,480 --> 00:02:58,760 Speaker 1: client is then give them a further to do list 54 00:02:58,840 --> 00:03:01,520 Speaker 1: of all the other stuff cofecting them to do, like, oh, 55 00:03:01,600 --> 00:03:04,040 Speaker 1: we'll go and do your meal planning, get to the supermarket. 56 00:03:04,400 --> 00:03:06,440 Speaker 2: Just do it hours exercise a day. You'll feel better. 57 00:03:06,520 --> 00:03:09,400 Speaker 1: Because I think we need to acknowledge that there's many 58 00:03:09,400 --> 00:03:12,400 Speaker 1: women out there who are basically doing two jobs all 59 00:03:12,440 --> 00:03:16,120 Speaker 1: the time, and that's considered the norm. And that's fine 60 00:03:16,160 --> 00:03:18,799 Speaker 1: because you may be psychologically strong, or have a lot 61 00:03:18,800 --> 00:03:21,040 Speaker 1: of support around you, or have a great relationship, or 62 00:03:21,040 --> 00:03:23,400 Speaker 1: have a great balance, or have the financial means to 63 00:03:23,440 --> 00:03:27,079 Speaker 1: support yourself through that great but there's certainly a lot 64 00:03:27,080 --> 00:03:29,320 Speaker 1: of people who don't, or even just times in life 65 00:03:29,320 --> 00:03:31,400 Speaker 1: where it all just becomes a little bit too much. 66 00:03:32,000 --> 00:03:34,920 Speaker 1: And I think it's worth discussing those signs and symptoms 67 00:03:34,960 --> 00:03:38,400 Speaker 1: because really, when it comes to resetting lifestyle, there's a 68 00:03:38,440 --> 00:03:40,600 Speaker 1: time and a place, and sometimes we just don't have 69 00:03:40,760 --> 00:03:44,640 Speaker 1: energy available to add yet another thing to our schedule 70 00:03:44,640 --> 00:03:47,640 Speaker 1: when we're feeling burnt out and tired. So some of 71 00:03:47,680 --> 00:03:49,960 Speaker 1: those signs that I would be saying to clients if 72 00:03:50,000 --> 00:03:52,560 Speaker 1: they were presenting with these, you know what, the first 73 00:03:52,560 --> 00:03:54,400 Speaker 1: thing we need to do is get you feeling better 74 00:03:54,880 --> 00:03:57,440 Speaker 1: before we put more on that to do list. I 75 00:03:57,480 --> 00:03:59,680 Speaker 1: think one of the first is that you are really 76 00:03:59,760 --> 00:04:04,960 Speaker 1: high strung and irritable. Now I myself notice this that 77 00:04:05,040 --> 00:04:07,240 Speaker 1: you get up in the morning and literally the instant 78 00:04:07,240 --> 00:04:08,800 Speaker 1: that you get in the car and have to deal 79 00:04:08,880 --> 00:04:12,400 Speaker 1: with other people, everyone is annoying you. So you're angry 80 00:04:12,400 --> 00:04:14,680 Speaker 1: and frustrated in the traffic, You've got a really short 81 00:04:14,680 --> 00:04:17,400 Speaker 1: fuse with the children, and deep down. 82 00:04:17,320 --> 00:04:18,279 Speaker 2: That's not who you are. 83 00:04:18,720 --> 00:04:21,520 Speaker 1: But you've become that way, not because you're a bad person, 84 00:04:21,560 --> 00:04:23,880 Speaker 1: but basically because you're overwhelmed, and I would say in 85 00:04:23,920 --> 00:04:27,000 Speaker 1: many cases burnt out, you've got nothing left in the tank, 86 00:04:27,080 --> 00:04:30,279 Speaker 1: and so those day to day stresses that we normally 87 00:04:30,440 --> 00:04:34,000 Speaker 1: roll through just bug you and irritate you even more. 88 00:04:34,800 --> 00:04:37,599 Speaker 1: The next is that you've literally got no energy. So 89 00:04:37,600 --> 00:04:40,040 Speaker 1: it doesn't matter how much you eat or how much 90 00:04:40,279 --> 00:04:43,760 Speaker 1: coffee or diet soft drink that you get, doesn't matter 91 00:04:43,800 --> 00:04:48,000 Speaker 1: how much sleep you get, you still feel just blah. 92 00:04:48,040 --> 00:04:50,760 Speaker 1: And certainly that can be a sign of low mood. 93 00:04:51,279 --> 00:04:53,320 Speaker 1: It can also be a sign of low vitamin D, 94 00:04:53,440 --> 00:04:55,560 Speaker 1: which are both things that may be relevant. You may 95 00:04:55,600 --> 00:04:58,280 Speaker 1: have some clinical depression, you may have low vitamin D 96 00:04:58,360 --> 00:05:01,480 Speaker 1: that's impacting your mood. But if nothing you do makes 97 00:05:01,520 --> 00:05:03,960 Speaker 1: you feel better to me, that is another sign that 98 00:05:04,000 --> 00:05:07,520 Speaker 1: maybe you've just got nothing left in the tank. You 99 00:05:07,560 --> 00:05:09,880 Speaker 1: don't have motivation to do anything. You know, you might 100 00:05:09,920 --> 00:05:11,800 Speaker 1: find yourself home on the weekend and you've got a 101 00:05:11,800 --> 00:05:14,560 Speaker 1: list a mile long of things to do or people 102 00:05:14,600 --> 00:05:16,720 Speaker 1: you could catch up with, and you just don't want to. 103 00:05:16,960 --> 00:05:20,480 Speaker 1: Things that usually brought you much pleasure and enjoyment are 104 00:05:20,560 --> 00:05:22,960 Speaker 1: no longer giving you any of that. You're struggling to 105 00:05:23,040 --> 00:05:25,960 Speaker 1: find that joy or even identify what would bring you 106 00:05:26,040 --> 00:05:30,679 Speaker 1: that joy. Uncontrolled craving. So if you are constantly feeding 107 00:05:30,760 --> 00:05:34,000 Speaker 1: or rewarding yourself with sugar, caffeine, and certainly this was 108 00:05:34,040 --> 00:05:37,640 Speaker 1: another example that Gaby Bernsy specifically named in her podcast. 109 00:05:38,200 --> 00:05:40,719 Speaker 1: If you are suddenly eating a lot of real rubbish 110 00:05:40,920 --> 00:05:43,279 Speaker 1: or needing that hit of fast food to get you through, 111 00:05:43,320 --> 00:05:47,159 Speaker 1: you're basically pulling that energy from external sources. And to me, 112 00:05:47,240 --> 00:05:49,240 Speaker 1: that's another sign that you're just at the end of 113 00:05:49,279 --> 00:05:52,680 Speaker 1: your tether and artificially being propped up. And also a 114 00:05:52,720 --> 00:05:54,680 Speaker 1: bit of negativity. If you sort of notice that you've 115 00:05:54,680 --> 00:05:57,640 Speaker 1: become a bit more difficult to be around, that everything 116 00:05:57,760 --> 00:06:01,840 Speaker 1: is negative, it's hard to find that joy. Now you know, 117 00:06:01,880 --> 00:06:04,200 Speaker 1: these are emotional things. If you feel like this, you're 118 00:06:04,200 --> 00:06:07,240 Speaker 1: probably upset because you're probably feeling like you are cranky 119 00:06:07,279 --> 00:06:09,320 Speaker 1: for the kids all the time, you don't want to 120 00:06:09,320 --> 00:06:11,800 Speaker 1: see anyone. You're really not yourself. And the first thing 121 00:06:11,839 --> 00:06:14,560 Speaker 1: I would say is that if this sounds familiar, the 122 00:06:14,600 --> 00:06:17,120 Speaker 1: first thing you've got to do is just give yourself 123 00:06:17,160 --> 00:06:21,320 Speaker 1: some permission. It's okay to acknowledge that you feel like this, 124 00:06:22,200 --> 00:06:25,080 Speaker 1: because if you think about the load that you're carrying 125 00:06:25,680 --> 00:06:28,080 Speaker 1: and how quick you are to add more to that load, 126 00:06:28,200 --> 00:06:30,200 Speaker 1: like then expect yourself to get to the gym as well, 127 00:06:30,320 --> 00:06:33,520 Speaker 1: or do more meal planning or lose weight. You're one 128 00:06:33,640 --> 00:06:37,839 Speaker 1: person and literally doing two sometimes three jobs, plus the 129 00:06:37,920 --> 00:06:42,360 Speaker 1: stress of modern life, budgets, interest rates, separation, divorced stress, 130 00:06:42,920 --> 00:06:45,320 Speaker 1: you know, the load that many women are carrying is 131 00:06:45,360 --> 00:06:47,760 Speaker 1: just ridiculous. So it's of no surprise to me that 132 00:06:47,800 --> 00:06:50,599 Speaker 1: this is really really common. So the first thing I 133 00:06:50,600 --> 00:06:53,159 Speaker 1: would say is just give yourself some space and time. 134 00:06:53,279 --> 00:06:56,400 Speaker 1: And sometimes I'll say to women, you know, we can 135 00:06:56,480 --> 00:06:59,360 Speaker 1: sure work on improving your diet and making you feel 136 00:06:59,360 --> 00:07:01,680 Speaker 1: better with good news attrition and taking that time for 137 00:07:01,760 --> 00:07:04,720 Speaker 1: some self care. But the last thing we want this 138 00:07:04,800 --> 00:07:07,960 Speaker 1: intervention to be is more pressure on someone who's exhausted. 139 00:07:08,720 --> 00:07:11,640 Speaker 1: Because you've only got so much energy at any one time, 140 00:07:11,840 --> 00:07:13,920 Speaker 1: and if you're already feeling burnt out, the last thing 141 00:07:13,960 --> 00:07:15,920 Speaker 1: I need to be doing is adding more to that 142 00:07:16,000 --> 00:07:17,400 Speaker 1: schedule that makes you feel bad. 143 00:07:17,440 --> 00:07:18,520 Speaker 2: So let's just start. 144 00:07:18,960 --> 00:07:21,440 Speaker 1: Bye, You've got to eat, so let's just start by 145 00:07:21,480 --> 00:07:24,480 Speaker 1: improving your day to day feeling by eating. 146 00:07:24,280 --> 00:07:24,760 Speaker 2: A lot better. 147 00:07:24,840 --> 00:07:27,120 Speaker 1: We do know from research that you know, ticking the 148 00:07:27,120 --> 00:07:29,800 Speaker 1: box on key nutrients and whole grains will you know 149 00:07:29,920 --> 00:07:31,640 Speaker 1: often result in improved mood. 150 00:07:31,880 --> 00:07:32,640 Speaker 2: Fairly quickly. 151 00:07:33,320 --> 00:07:36,440 Speaker 1: It's certainly about pulling some time out for yourself. And 152 00:07:36,480 --> 00:07:38,840 Speaker 1: this is something I do noticely, and my women are 153 00:07:38,920 --> 00:07:43,120 Speaker 1: very reluctant to do because you're just always trying to 154 00:07:43,280 --> 00:07:45,680 Speaker 1: look after everyone from an empty cart. But whether it's 155 00:07:45,760 --> 00:07:48,880 Speaker 1: just having an hour a week that you get a massage, 156 00:07:49,120 --> 00:07:52,200 Speaker 1: whether it's just a night off from the children, or 157 00:07:52,200 --> 00:07:55,200 Speaker 1: cooking dinner each week. Maybe it is, you know, investing 158 00:07:55,240 --> 00:07:57,160 Speaker 1: and going and having a night at a hotel, maybe 159 00:07:57,160 --> 00:07:59,120 Speaker 1: it is going away. Everyone's going to be different in 160 00:07:59,200 --> 00:08:02,240 Speaker 1: what resources they available to them, but what I will 161 00:08:02,280 --> 00:08:05,320 Speaker 1: say is that it ultimately won't change unless you take 162 00:08:05,360 --> 00:08:08,160 Speaker 1: some proactive steps. So the first is to identify that 163 00:08:08,200 --> 00:08:11,040 Speaker 1: you are burnt out and call it and say, actually, 164 00:08:11,120 --> 00:08:12,800 Speaker 1: I'm not going to do anything for a month or 165 00:08:12,840 --> 00:08:13,200 Speaker 1: two months. 166 00:08:13,240 --> 00:08:14,800 Speaker 2: I need a break. I'm just I'm done. 167 00:08:15,720 --> 00:08:19,040 Speaker 1: But then it's like, what can I actually do that 168 00:08:19,200 --> 00:08:20,560 Speaker 1: doesn't add more stress? 169 00:08:20,600 --> 00:08:22,560 Speaker 2: That's going to make me feel better? So you've got 170 00:08:22,560 --> 00:08:22,800 Speaker 2: to eat. 171 00:08:22,840 --> 00:08:25,960 Speaker 1: As you've said, yes, a moderate exercise that doesn't add 172 00:08:26,000 --> 00:08:28,920 Speaker 1: too much extra stress will help, But how can you 173 00:08:29,000 --> 00:08:30,880 Speaker 1: fill the cup a little bit? But you have to 174 00:08:30,920 --> 00:08:33,760 Speaker 1: proactively do it. You have to book the babysitter. You 175 00:08:33,800 --> 00:08:36,400 Speaker 1: have to ask the partner, the friend, the husband for help, 176 00:08:36,800 --> 00:08:38,800 Speaker 1: because no one's going to come and fix it for you. 177 00:08:38,880 --> 00:08:41,880 Speaker 1: And that is something over time that if you practice 178 00:08:41,960 --> 00:08:45,760 Speaker 1: putting energy back in, you will get to a position. 179 00:08:46,080 --> 00:08:47,240 Speaker 2: Where you're feeling better. 180 00:08:47,280 --> 00:08:49,600 Speaker 1: And of course when we feel better, we slowly build 181 00:08:49,640 --> 00:08:53,600 Speaker 1: that resilience to deal with these stresses. Of course, long 182 00:08:53,679 --> 00:08:56,200 Speaker 1: term it's about trying to develop structures and routine that 183 00:08:56,240 --> 00:08:58,920 Speaker 1: take the pressure off. But these are three six twelve 184 00:08:58,920 --> 00:09:01,840 Speaker 1: months plan, so small steps to get you through initially. 185 00:09:02,440 --> 00:09:04,640 Speaker 1: And then I think the third is to acknowledge that 186 00:09:04,720 --> 00:09:07,480 Speaker 1: when it comes to lifestyle change, in particular weight loss, 187 00:09:07,840 --> 00:09:10,200 Speaker 1: there's a time and a place for that, and so 188 00:09:10,360 --> 00:09:12,520 Speaker 1: rather than expecting yourself to do it when you're already 189 00:09:12,520 --> 00:09:15,120 Speaker 1: burnt out, you may be better to invest a few months, 190 00:09:15,200 --> 00:09:18,160 Speaker 1: a few weeks with a therapist, a counselor just give 191 00:09:18,160 --> 00:09:21,280 Speaker 1: yourself some space to rebuild your mental, healthy resilience and 192 00:09:21,320 --> 00:09:24,360 Speaker 1: be in a better place, because in many cases it 193 00:09:24,440 --> 00:09:26,280 Speaker 1: ends up just being more of a burden on someone 194 00:09:26,320 --> 00:09:28,480 Speaker 1: who's just got nothing left. And as I said, that's 195 00:09:28,520 --> 00:09:32,600 Speaker 1: certainly not helpful. And I think you know lately I 196 00:09:32,960 --> 00:09:34,680 Speaker 1: and you as well. We spend a lot of time 197 00:09:34,720 --> 00:09:37,080 Speaker 1: coaching women. You know, my backgrounds in psychology, I feel 198 00:09:37,160 --> 00:09:40,920 Speaker 1: very comfortable in taking women through that process. 199 00:09:40,960 --> 00:09:42,319 Speaker 2: I'm qualified to do so. 200 00:09:43,040 --> 00:09:45,000 Speaker 1: But if you see a dietician who doesn't have a 201 00:09:45,000 --> 00:09:48,880 Speaker 1: psychological qualification, or even a GP who's very bang bang 202 00:09:48,920 --> 00:09:51,480 Speaker 1: this is what you need to do, you're probably not 203 00:09:51,520 --> 00:09:54,160 Speaker 1: going to get that emotional support, which is actually what 204 00:09:54,200 --> 00:09:56,120 Speaker 1: you need. You know, if you come out of consults 205 00:09:56,160 --> 00:09:59,720 Speaker 1: and appointments with practitioners and actually feel like crying, that's 206 00:10:00,400 --> 00:10:03,079 Speaker 1: that it's probably pushing you a bit too far and 207 00:10:03,120 --> 00:10:05,760 Speaker 1: really where that energy needs to go until you relieve 208 00:10:05,800 --> 00:10:12,160 Speaker 1: some of the burnout is more to self care, nurturing, counseling, support, psychology, massage, 209 00:10:12,440 --> 00:10:14,800 Speaker 1: rather than expecting a dietitian or a GP to make 210 00:10:14,840 --> 00:10:16,760 Speaker 1: you feel better because they're going to be very prescriptive. 211 00:10:16,800 --> 00:10:19,720 Speaker 1: They're going to say, exercise more, eat better, and that's 212 00:10:19,760 --> 00:10:22,280 Speaker 1: probably not the nurturing that you actually need. Because deep 213 00:10:22,320 --> 00:10:23,959 Speaker 1: downland I think we all know if we need to 214 00:10:24,000 --> 00:10:26,079 Speaker 1: eat better and exercise more, but it's a lot more 215 00:10:26,120 --> 00:10:29,040 Speaker 1: complicated than that, and certainly coming from a place of 216 00:10:29,080 --> 00:10:31,560 Speaker 1: burnout is not a place to be putting more and 217 00:10:31,600 --> 00:10:34,520 Speaker 1: more pressure on yourself, particularly in a space of weight loss. 218 00:10:34,720 --> 00:10:37,720 Speaker 3: Absolutely and burnout is what are those things where you 219 00:10:37,840 --> 00:10:41,440 Speaker 3: need to do less in order to do more long term? 220 00:10:41,679 --> 00:10:44,400 Speaker 3: And I can speak from experience because I myself, on 221 00:10:44,520 --> 00:10:47,520 Speaker 3: multiple occasions have been burnt out. And I'm sure you 222 00:10:47,600 --> 00:10:51,360 Speaker 3: have too, Susie as to you know, practitioners to have 223 00:10:52,040 --> 00:10:53,760 Speaker 3: you know, I think we're allowed to say to austraight 224 00:10:53,760 --> 00:10:56,600 Speaker 3: as top dietitians, we take on a lot and you 225 00:10:56,600 --> 00:10:59,440 Speaker 3: know where, we own our own businesses, we run multiple businesses, 226 00:10:59,440 --> 00:11:01,520 Speaker 3: we take it on lot. We're busy mums and like 227 00:11:01,559 --> 00:11:04,480 Speaker 3: a lot of our listeners, we also experience burnout. We're 228 00:11:04,480 --> 00:11:07,520 Speaker 3: only human. And I've gotten to the point where David 229 00:11:07,520 --> 00:11:09,680 Speaker 3: can actually identify it in me and he's like, you 230 00:11:09,720 --> 00:11:11,520 Speaker 3: need to step back, you need to stop, You need 231 00:11:11,600 --> 00:11:14,120 Speaker 3: to just actually go to bed, because I can see 232 00:11:14,160 --> 00:11:17,160 Speaker 3: you're heading for burnout again. So for me, some of 233 00:11:17,160 --> 00:11:21,240 Speaker 3: the big signs I go to bed and I'm wired, 234 00:11:21,520 --> 00:11:23,880 Speaker 3: but I've exhausted. So I go to bed and my 235 00:11:23,920 --> 00:11:28,280 Speaker 3: brain's like but my body is like, oh my god, 236 00:11:28,360 --> 00:11:31,160 Speaker 3: I'm exhausting, but my mind won't switch off. For me, 237 00:11:31,280 --> 00:11:34,600 Speaker 3: that's one of my big like burnout signs. It's also 238 00:11:34,679 --> 00:11:38,120 Speaker 3: that ability to just go, go, go, go go, and 239 00:11:38,240 --> 00:11:40,959 Speaker 3: physically not be able to stop, Like I almost feel 240 00:11:41,000 --> 00:11:43,560 Speaker 3: guilty for taking a break, or I just bounce from 241 00:11:43,600 --> 00:11:46,560 Speaker 3: one thing to another to another to another and never 242 00:11:46,640 --> 00:11:50,439 Speaker 3: actually slow down. And I'm sort of a million miles 243 00:11:50,440 --> 00:11:53,720 Speaker 3: an hour person as it is. I talk fast, I 244 00:11:53,800 --> 00:11:56,920 Speaker 3: do things fast. I'm efficient and quick, like everything happens, 245 00:11:57,200 --> 00:11:58,760 Speaker 3: you know, with the click of a finger. So for 246 00:11:58,800 --> 00:12:01,880 Speaker 3: me to actually slow down is a big thing that 247 00:12:01,920 --> 00:12:05,880 Speaker 3: I've learned in the past few years. If not that burnout, Yeah, 248 00:12:06,160 --> 00:12:08,840 Speaker 3: it comes back way too fast, so you and I 249 00:12:08,840 --> 00:12:10,880 Speaker 3: are nodded me into it. A lot of our clients 250 00:12:10,920 --> 00:12:13,920 Speaker 3: do suffer from it as well. Nobody is, you know, 251 00:12:15,000 --> 00:12:18,320 Speaker 3: more susceptible than busy women, I feel, but it's about 252 00:12:18,400 --> 00:12:21,720 Speaker 3: recognizing it and then saying, all right, how can I 253 00:12:21,840 --> 00:12:25,760 Speaker 3: do less in order to do more or be more productive? 254 00:12:26,080 --> 00:12:28,440 Speaker 3: And I feel like the biggest strategy for me is 255 00:12:28,520 --> 00:12:31,160 Speaker 3: asking for help. You know, I'm a type a perfectionist 256 00:12:31,320 --> 00:12:34,440 Speaker 3: like most dieticians are, and I don't like asking for help. 257 00:12:34,480 --> 00:12:37,080 Speaker 3: I don't like saying, you know, calling my mom up 258 00:12:37,080 --> 00:12:38,960 Speaker 3: and saying, hey, mom, can you come and help me 259 00:12:39,000 --> 00:12:41,960 Speaker 3: with the kids. Because my mom had three kids and 260 00:12:42,000 --> 00:12:44,680 Speaker 3: she looked after all three of them. There was no childcare, 261 00:12:44,880 --> 00:12:47,920 Speaker 3: she had no family available. She did everything. David's mom 262 00:12:48,000 --> 00:12:51,320 Speaker 3: had four children, same deal, no child hair, looks, you know, 263 00:12:51,400 --> 00:12:54,080 Speaker 3: after all of them. And I often feel guilty for 264 00:12:54,200 --> 00:12:56,720 Speaker 3: asking for help from my mom in Laura, from my 265 00:12:56,800 --> 00:12:58,800 Speaker 3: mom or even from a friend. You know, when we 266 00:12:58,880 --> 00:13:01,560 Speaker 3: had Tilly, so many of my friends said, hey, we'll 267 00:13:01,600 --> 00:13:03,320 Speaker 3: just take me for an hour or two so you 268 00:13:03,320 --> 00:13:05,880 Speaker 3: guys can get a bit of sleep. And I was like, no, no, 269 00:13:05,960 --> 00:13:08,240 Speaker 3: we're all good, We're all good. But that's just that 270 00:13:08,360 --> 00:13:10,840 Speaker 3: perfectionism in me where we feel like as women and 271 00:13:10,880 --> 00:13:13,720 Speaker 3: we have to do everything ourselves, but we don't. So 272 00:13:13,760 --> 00:13:16,920 Speaker 3: if people are offering, absolutely take them up on that, 273 00:13:17,200 --> 00:13:19,360 Speaker 3: even if it's just for an hour to have a 274 00:13:19,360 --> 00:13:22,520 Speaker 3: hot shower uninterrupted, or have your coffee and drink it 275 00:13:22,559 --> 00:13:25,280 Speaker 3: while it's still hot that has not cold. And if 276 00:13:25,280 --> 00:13:28,079 Speaker 3: you don't have people offering to help, reach out and 277 00:13:28,160 --> 00:13:30,040 Speaker 3: ask for help, and it might be that you don't 278 00:13:30,080 --> 00:13:33,240 Speaker 3: have family members close by, but can you ask a friend, 279 00:13:33,440 --> 00:13:36,360 Speaker 3: Can you, as Zusie said, book a babysitter just for 280 00:13:36,400 --> 00:13:39,960 Speaker 3: an hour to do something for yourself. It doesn't have 281 00:13:40,000 --> 00:13:41,959 Speaker 3: to be something that you feel guilty for that you're 282 00:13:41,960 --> 00:13:43,960 Speaker 3: paying a babysitter so you can go and see a 283 00:13:43,960 --> 00:13:46,040 Speaker 3: movie by yourself, or you can just get the shopping 284 00:13:46,080 --> 00:13:49,439 Speaker 3: done without two kids having help you. We don't need 285 00:13:49,480 --> 00:13:52,360 Speaker 3: to feel guilty for these things, or for putting ourselves first, 286 00:13:52,400 --> 00:13:54,960 Speaker 3: because you can't pour for an empty cup. And often 287 00:13:55,000 --> 00:13:58,000 Speaker 3: we try to take care of everybody else around us first, 288 00:13:58,080 --> 00:14:00,360 Speaker 3: and it's not till we're lying in a keep on 289 00:14:00,400 --> 00:14:02,960 Speaker 3: the floor that we go, oh, right, maybe I should 290 00:14:02,960 --> 00:14:05,560 Speaker 3: have asked for help. And I'm as guilty as anybody 291 00:14:05,679 --> 00:14:08,040 Speaker 3: from saying that. And I know that I say to 292 00:14:08,080 --> 00:14:11,000 Speaker 3: my clients, now is not the time to be doing this, 293 00:14:11,040 --> 00:14:13,199 Speaker 3: and this now is the time to be doing this. 294 00:14:13,440 --> 00:14:16,400 Speaker 3: Like you said, we have to provide that nurturing support, 295 00:14:16,520 --> 00:14:20,040 Speaker 3: whether we do recognize that our clients are actually burnt 296 00:14:20,040 --> 00:14:22,640 Speaker 3: out or heading towards that, because I think the signs 297 00:14:22,680 --> 00:14:25,080 Speaker 3: are very clear that you're heading towards it, and by 298 00:14:25,120 --> 00:14:27,800 Speaker 3: the time you hit full on burnout, as she says Suzie, 299 00:14:27,800 --> 00:14:30,000 Speaker 3: it can take months to come back from there. So 300 00:14:30,120 --> 00:14:32,800 Speaker 3: I'm very sort of tuned into when I'm heading down 301 00:14:32,840 --> 00:14:35,760 Speaker 3: that road and I'll pull myself back quicker because you 302 00:14:35,760 --> 00:14:38,080 Speaker 3: can get out of it quicker until wading to the 303 00:14:38,120 --> 00:14:40,480 Speaker 3: fact that you hit full burnout and that it can 304 00:14:40,520 --> 00:14:42,560 Speaker 3: take a really long time to kind of come back 305 00:14:42,560 --> 00:14:45,560 Speaker 3: from this. So I think it's a really interesting discussion 306 00:14:45,600 --> 00:14:49,000 Speaker 3: today because a lot of our clients do suffer from it. 307 00:14:49,040 --> 00:14:50,840 Speaker 3: I'm sure a lot of our listeners do. And it's 308 00:14:50,880 --> 00:14:55,040 Speaker 3: around recognizing what that is, that irritability, the cravings are 309 00:14:55,040 --> 00:14:58,880 Speaker 3: being super wide, but also exhausted at night, feeling guilty 310 00:14:58,960 --> 00:15:01,560 Speaker 3: for just sitting on the cash in five minutes and 311 00:15:01,680 --> 00:15:04,400 Speaker 3: you know, I'm looking through Facebook or whatever it might be. 312 00:15:04,480 --> 00:15:07,840 Speaker 3: So it's time that we put ourselves first, because we 313 00:15:07,880 --> 00:15:10,680 Speaker 3: can only take better care of everybody else when we're 314 00:15:10,720 --> 00:15:11,840 Speaker 3: taking care of ourselves. 315 00:15:11,840 --> 00:15:14,080 Speaker 1: Probably, Yeah, and I'll just add to that. You know, 316 00:15:14,280 --> 00:15:17,800 Speaker 1: sum did up really well. I absolutely this year, you know, 317 00:15:17,880 --> 00:15:21,440 Speaker 1: after some significant personal stuff going on, plus you know, 318 00:15:21,560 --> 00:15:25,280 Speaker 1: just trying to work harder. Have really felt that and 319 00:15:25,400 --> 00:15:28,600 Speaker 1: noticed it. And I think for Type A personalities and women, 320 00:15:28,760 --> 00:15:31,840 Speaker 1: often we're just used to doing more. So our reaction 321 00:15:32,000 --> 00:15:34,320 Speaker 1: when things are hard or stressful is to push harder, 322 00:15:34,800 --> 00:15:37,040 Speaker 1: and that can be the hardest thing to learn, is 323 00:15:37,040 --> 00:15:39,160 Speaker 1: to actually stop and just do nothing. And I would 324 00:15:39,160 --> 00:15:41,640 Speaker 1: say the same with people burnt out and exercise. It's 325 00:15:41,680 --> 00:15:43,680 Speaker 1: not the time to be pushing and trying to be 326 00:15:43,960 --> 00:15:46,680 Speaker 1: harder on yourself. But just one thing before we go 327 00:15:46,760 --> 00:15:49,240 Speaker 1: onto our segment on chocolate, which will make everyone feel better. 328 00:15:50,120 --> 00:15:53,880 Speaker 1: I think being off social media I find really important 329 00:15:53,960 --> 00:15:56,840 Speaker 1: during those times as well, because I think if you're 330 00:15:57,000 --> 00:16:00,560 Speaker 1: wired naturally and like you described, feeling exhausted cranky, and 331 00:16:00,600 --> 00:16:03,080 Speaker 1: then I find I can't sleep, I cannot get into 332 00:16:03,160 --> 00:16:06,080 Speaker 1: deep sleep, and then that just makes me more irritated. 333 00:16:06,440 --> 00:16:08,560 Speaker 1: But I find a real break from social media where 334 00:16:08,600 --> 00:16:11,600 Speaker 1: it's that comparison. It just constantly gets you thinking about 335 00:16:11,600 --> 00:16:13,600 Speaker 1: more things and seeing people doing things you want to 336 00:16:13,640 --> 00:16:15,640 Speaker 1: be doing or I'm not happy with. I think that 337 00:16:15,800 --> 00:16:17,960 Speaker 1: is a really toxic part of it. So again, if 338 00:16:18,000 --> 00:16:20,080 Speaker 1: that if you're feeling a little bit like you're on 339 00:16:20,120 --> 00:16:22,880 Speaker 1: those paths or no you're burnt out, having a firm 340 00:16:22,960 --> 00:16:27,160 Speaker 1: rule and keeping off online, particularly at nighttime, I find 341 00:16:27,240 --> 00:16:29,760 Speaker 1: is a really easy way you can proactively manage it 342 00:16:29,800 --> 00:16:33,200 Speaker 1: and will almost instantly impact your sleep for the better. 343 00:16:33,680 --> 00:16:37,680 Speaker 3: Totally, all right, Susie, onto chocolates, and you know, I 344 00:16:37,920 --> 00:16:40,880 Speaker 3: may have been guilty of pruising the chocolate aisle for 345 00:16:41,200 --> 00:16:43,960 Speaker 3: quite a few blocks. But I did find this brand 346 00:16:43,960 --> 00:16:46,520 Speaker 3: at Coles and I said it to you immediately. So 347 00:16:46,560 --> 00:16:51,480 Speaker 3: it's called Chocolat Chocolate Lata. I think about it in tolls. 348 00:16:51,480 --> 00:16:52,880 Speaker 3: It was half priced, and I thought, you know what, 349 00:16:53,000 --> 00:16:55,160 Speaker 3: let's give it a while and see what happens. It's 350 00:16:55,200 --> 00:16:59,280 Speaker 3: marketed as fifty percent less sugar than say, traditional chocolate, 351 00:16:59,280 --> 00:17:01,760 Speaker 3: and I thought very interesting. And when I turned the 352 00:17:01,760 --> 00:17:04,399 Speaker 3: pack over, we didn't have any artificial sweetness in it. 353 00:17:04,680 --> 00:17:06,359 Speaker 3: And you know me, Seezie, I've got a bit of 354 00:17:06,359 --> 00:17:08,960 Speaker 3: a sensitive gut. I don't do very well with a 355 00:17:09,000 --> 00:17:12,080 Speaker 3: lot of these like low sugar products that are jack 356 00:17:12,080 --> 00:17:14,520 Speaker 3: full of artificial sweetners. They just don't agree with me. 357 00:17:15,040 --> 00:17:17,600 Speaker 3: So to see a brand that didn't use artificial sweeteners, 358 00:17:17,680 --> 00:17:20,800 Speaker 3: I thought was wonderful. Now I grab the cookie and 359 00:17:20,840 --> 00:17:25,119 Speaker 3: cream flavor. There's also a chunky almond crispy brownie, a 360 00:17:25,320 --> 00:17:28,240 Speaker 3: white birthday cake, and a white chocolate with raspberry in 361 00:17:28,280 --> 00:17:30,560 Speaker 3: it as well. So I can't comment on the other ones, 362 00:17:30,600 --> 00:17:33,160 Speaker 3: but I did try the cookies and cream. I do 363 00:17:33,359 --> 00:17:36,640 Speaker 3: like how there's no sugar alcoholes in there. It's palm 364 00:17:36,680 --> 00:17:39,880 Speaker 3: oil free and they used ethically sourced cocoa as well, 365 00:17:39,960 --> 00:17:42,200 Speaker 3: so I think a few really good points in there. 366 00:17:42,840 --> 00:17:47,520 Speaker 3: Ingredient wise, it's got cocoa solids. Polydex shows is what 367 00:17:47,560 --> 00:17:51,240 Speaker 3: they're using to lower the overall sugar amount in there, 368 00:17:51,240 --> 00:17:54,320 Speaker 3: and it's quite well tolerated from people with sensitive tummies 369 00:17:54,880 --> 00:17:58,560 Speaker 3: and also uses milk powder followed by sugar, then biscuits 370 00:17:58,560 --> 00:18:01,280 Speaker 3: obviously that's part of the cooking cream flavor. And then 371 00:18:01,280 --> 00:18:04,280 Speaker 3: it split someone mulcifiers. Well that's it, so very I 372 00:18:04,280 --> 00:18:07,760 Speaker 3: guess clean ingredient lists for chocolate. What else energy wire 373 00:18:07,880 --> 00:18:10,000 Speaker 3: So it's twenty five grams of serve, which is about 374 00:18:10,040 --> 00:18:13,760 Speaker 3: four small squares four hundred and seventy kilo jules for 375 00:18:13,800 --> 00:18:16,480 Speaker 3: a serving of twenty five grams, one point two grams 376 00:18:16,520 --> 00:18:19,800 Speaker 3: of protein, nearly eight grams of fat, six point four 377 00:18:19,840 --> 00:18:23,439 Speaker 3: grams of carbohydrate, with six point two of that being sugar, 378 00:18:23,760 --> 00:18:25,680 Speaker 3: so a lot, you know, a lot less sugar as 379 00:18:25,680 --> 00:18:29,200 Speaker 3: a market half compared to traditional chocolate, and five point 380 00:18:29,240 --> 00:18:32,800 Speaker 3: four grams of fiber and that's something from that polydextrous 381 00:18:32,840 --> 00:18:35,240 Speaker 3: as well, and very minimal amounts of sodium in there, 382 00:18:35,440 --> 00:18:40,000 Speaker 3: so nutrition wise it is better than traditional chocolate, but 383 00:18:40,200 --> 00:18:43,720 Speaker 3: the kicker here cusious. It just wasn't good. And I 384 00:18:43,800 --> 00:18:47,160 Speaker 3: hate saying that. I want to I want to support 385 00:18:47,520 --> 00:18:50,879 Speaker 3: brands that are really trying hard to make better products. 386 00:18:50,920 --> 00:18:53,240 Speaker 3: But honestly, I had a square and I was slight 387 00:18:53,280 --> 00:18:56,040 Speaker 3: to David. No, it's not worth my calories. I'm not 388 00:18:56,080 --> 00:18:58,200 Speaker 3: eating this, and I'm a big band of that mindful eating. 389 00:18:58,280 --> 00:19:00,040 Speaker 3: And if I don't love it, I'm not going to 390 00:19:00,080 --> 00:19:00,399 Speaker 3: eat it. 391 00:19:01,040 --> 00:19:03,960 Speaker 1: Then you can't showcase the chocolate. It doesn't taste good. 392 00:19:05,160 --> 00:19:07,280 Speaker 1: Here we are awaiting, like what are people supposed to 393 00:19:07,359 --> 00:19:09,760 Speaker 1: do with that? People are listening with burnout and now 394 00:19:09,760 --> 00:19:12,240 Speaker 1: they're just feeling worse, like what are they supposed to do? 395 00:19:12,600 --> 00:19:15,040 Speaker 3: I'm sorry, I'm sorry, It's just I wanted it to 396 00:19:15,040 --> 00:19:17,720 Speaker 3: be so good, but I think I just had so 397 00:19:17,800 --> 00:19:20,760 Speaker 3: much expectation in my mind and it just didn't make it. 398 00:19:21,040 --> 00:19:24,480 Speaker 3: I will say, maybe the other varieties are better. I 399 00:19:24,480 --> 00:19:27,160 Speaker 3: would be keen to try the chunky alm and nook. 400 00:19:27,359 --> 00:19:29,600 Speaker 3: I think that would be good, but this one just 401 00:19:29,600 --> 00:19:31,679 Speaker 3: didn't cut it for me. Susie like, I just if 402 00:19:31,720 --> 00:19:34,440 Speaker 3: I'm got to eat some chocolate, it's got to taste good, 403 00:19:34,480 --> 00:19:36,520 Speaker 3: and this to me just it wasn't quite there. I 404 00:19:36,520 --> 00:19:38,920 Speaker 3: gave it to David without saying anything, and I was like, hey, baby, 405 00:19:38,960 --> 00:19:40,719 Speaker 3: do you want some chocolate? And just gave him some 406 00:19:41,160 --> 00:19:44,480 Speaker 3: and he's like, what is this? It doesn't It tastes 407 00:19:44,520 --> 00:19:47,840 Speaker 3: like chocolate, but it's not that sweet. So he like 408 00:19:47,920 --> 00:19:49,720 Speaker 3: picked it in one. He was like, yeah, it doesn't 409 00:19:49,720 --> 00:19:52,080 Speaker 3: have anyone near as you know, much sugar as what 410 00:19:52,119 --> 00:19:53,000 Speaker 3: normal chocolate does. 411 00:19:53,760 --> 00:19:56,040 Speaker 1: Oh my lord, Okay, I apologize everyone. Can I say 412 00:19:56,040 --> 00:19:58,440 Speaker 1: that Cabri had rum and raisin half priced last week 413 00:19:58,440 --> 00:20:00,320 Speaker 1: and that's dark chocolate. A few squares are that take 414 00:20:00,359 --> 00:20:02,679 Speaker 1: care of your cravings and you can enjoy yourself, Thankfullyanne 415 00:20:02,680 --> 00:20:03,400 Speaker 1: for nothing, We're. 416 00:20:03,280 --> 00:20:04,920 Speaker 3: A little bit of Ben and Jerry's as well, goes 417 00:20:04,960 --> 00:20:05,840 Speaker 3: a long way. 418 00:20:06,520 --> 00:20:09,159 Speaker 1: Come on, who can Those tubs are ridiculously small and 419 00:20:09,160 --> 00:20:11,159 Speaker 1: who's going to just have a few spoons like you're 420 00:20:11,160 --> 00:20:11,920 Speaker 1: gonna eat the whole lot. 421 00:20:12,160 --> 00:20:14,480 Speaker 3: I also saw them on sale for ten dollars and 422 00:20:14,520 --> 00:20:17,240 Speaker 3: I was like, oh, even on Zalta ten dollars, still 423 00:20:17,560 --> 00:20:19,000 Speaker 3: HiT's the piss the pocket? 424 00:20:19,359 --> 00:20:20,600 Speaker 2: Yeah, I agree, I agree. 425 00:20:20,680 --> 00:20:22,679 Speaker 1: I think you had a good one actually, and this 426 00:20:22,720 --> 00:20:24,479 Speaker 1: is I think this is in our new Snack Guide. 427 00:20:24,600 --> 00:20:27,919 Speaker 1: Those little coals Va Netta minis which are five bucks. 428 00:20:27,960 --> 00:20:28,960 Speaker 2: How much? How good are they? 429 00:20:29,440 --> 00:20:30,800 Speaker 3: They are delicious. 430 00:20:31,000 --> 00:20:33,840 Speaker 1: Yeah, they're like eighty or ninety calories. They're like a 431 00:20:33,920 --> 00:20:36,280 Speaker 1: slice of van Netta ice cream on a stick. 432 00:20:36,560 --> 00:20:37,800 Speaker 3: The mid one is amazing. 433 00:20:38,200 --> 00:20:41,280 Speaker 1: Yeah, there's mint and their boxes only five dollars, which 434 00:20:41,320 --> 00:20:43,879 Speaker 1: is so cheap for ice cream these days, and everyone 435 00:20:43,880 --> 00:20:46,399 Speaker 1: loves them and they're great portion control. So we will 436 00:20:46,600 --> 00:20:49,920 Speaker 1: get back in favor with a product that's actually good. 437 00:20:50,040 --> 00:20:53,240 Speaker 1: And you'll like my recipe for this week because this 438 00:20:53,320 --> 00:20:56,280 Speaker 1: suits our bakers and you can even make them portion control. 439 00:20:56,720 --> 00:20:58,600 Speaker 1: This is a recipe I've done for years and will 440 00:20:58,600 --> 00:21:01,240 Speaker 1: of course put it up on Ourstagram page. A zucchini 441 00:21:01,320 --> 00:21:04,680 Speaker 1: walnut loaf. And I actually bought Leanna a little tin 442 00:21:04,720 --> 00:21:06,760 Speaker 1: of mini loaves, which is so good because you can 443 00:21:06,800 --> 00:21:08,919 Speaker 1: actually make individuals and then freeze them and then just 444 00:21:08,960 --> 00:21:12,000 Speaker 1: grab one out for a morning or afternoon tea. So 445 00:21:12,040 --> 00:21:14,200 Speaker 1: it's just a couple of cups are holding yourself raising flour, 446 00:21:14,520 --> 00:21:16,119 Speaker 1: bit of bi carb. And I'll tell you a funny thing. 447 00:21:16,440 --> 00:21:18,359 Speaker 1: What happened once when I was giving this recipe to 448 00:21:18,400 --> 00:21:21,040 Speaker 1: a magazine. It was such a mistake. Instead of a 449 00:21:21,080 --> 00:21:23,119 Speaker 1: tea spoons for some reason. It's set a cup of 450 00:21:23,200 --> 00:21:25,120 Speaker 1: bi carve. It's just like an era that I didn't 451 00:21:25,119 --> 00:21:27,280 Speaker 1: pick up and then it got printed and all these 452 00:21:27,280 --> 00:21:29,760 Speaker 1: new plane anyway, So just to teaspoon a bike car 453 00:21:29,920 --> 00:21:31,000 Speaker 1: But who. 454 00:21:30,560 --> 00:21:32,639 Speaker 3: Would actually put that in? If I saw that on 455 00:21:32,720 --> 00:21:35,359 Speaker 3: a recipe. Likely that's wrong. 456 00:21:35,840 --> 00:21:36,560 Speaker 2: One hundred percent. 457 00:21:36,640 --> 00:21:38,240 Speaker 1: People just like to say that they did it so 458 00:21:38,359 --> 00:21:41,680 Speaker 1: you feel bad, but they could couldn't have done it. 459 00:21:42,240 --> 00:21:44,399 Speaker 1: You can do some brown sugar or a sugar replacements 460 00:21:44,400 --> 00:21:47,639 Speaker 1: and vanilla cinnamon, loads of zucchinis and grate older zucchini, 461 00:21:47,720 --> 00:21:50,040 Speaker 1: including the skin to get lots of fiber. Half a 462 00:21:50,040 --> 00:21:52,639 Speaker 1: couple of walnuts, couple of eggs, cup of loaf fat milk, 463 00:21:52,720 --> 00:21:54,560 Speaker 1: or you could do regular milk. It's fine, a little 464 00:21:54,560 --> 00:21:56,199 Speaker 1: bit of olive oil so there's no butter in it. 465 00:21:56,200 --> 00:21:59,040 Speaker 1: It's delicious. I've made it for years because of the zucchinis. 466 00:21:59,040 --> 00:22:02,040 Speaker 1: That comes up so incredible dense and a great flavor. 467 00:22:02,040 --> 00:22:02,879 Speaker 2: With the walnuts. 468 00:22:03,119 --> 00:22:04,639 Speaker 1: You can make it as sweet as you like. You 469 00:22:04,680 --> 00:22:06,760 Speaker 1: can put extra sugar in or less if you like 470 00:22:06,800 --> 00:22:09,119 Speaker 1: it more savory. If you heat it with a little 471 00:22:09,119 --> 00:22:11,920 Speaker 1: bit of butter on a loaf it's a delicious way 472 00:22:11,960 --> 00:22:13,760 Speaker 1: to get a bit of veggies in and everyone loves 473 00:22:13,760 --> 00:22:16,359 Speaker 1: this recipe, so we'll pop that up on our Nuchition 474 00:22:16,560 --> 00:22:19,479 Speaker 1: Couch page. And if you're wanting you enjoy a bit 475 00:22:19,520 --> 00:22:21,880 Speaker 1: of baking. And the reason baking tends to be better 476 00:22:21,920 --> 00:22:23,720 Speaker 1: is we use better oils in it and better based 477 00:22:23,840 --> 00:22:26,960 Speaker 1: ingredients other than refined white flour and palm oil. You'll 478 00:22:26,960 --> 00:22:30,439 Speaker 1: love that recipe and remember one teaspoon of bicarb, not 479 00:22:30,560 --> 00:22:33,399 Speaker 1: a cup, all right ly, and what that brings us 480 00:22:33,440 --> 00:22:36,520 Speaker 1: to the end of our midweek motivational episode on a Wednesday. 481 00:22:36,680 --> 00:22:38,000 Speaker 2: Thank you for listening, and. 482 00:22:38,040 --> 00:22:40,120 Speaker 1: Don't forget to subscribe and tell all your friends about 483 00:22:40,119 --> 00:22:42,399 Speaker 1: it so you can continue to grow. And if you 484 00:22:42,440 --> 00:22:44,760 Speaker 1: love the products, we've got our brand new snacking guide 485 00:22:44,840 --> 00:22:47,879 Speaker 1: on sale on our website, the Nutritioniancouch dot com. And 486 00:22:47,920 --> 00:22:50,640 Speaker 1: we will see you on Sunday for our regular weekly episode. 487 00:22:50,800 --> 00:22:51,560 Speaker 2: Thanks for listening.