1 00:00:00,600 --> 00:00:02,199 Speaker 1: What's your energy like at the moment? 2 00:00:02,640 --> 00:00:05,039 Speaker 2: Do you wake up each day feeling refreshed and excited 3 00:00:05,880 --> 00:00:08,680 Speaker 2: or is it more a feeling of dread about how 4 00:00:08,720 --> 00:00:11,920 Speaker 2: you are possibly going to make it through another jam 5 00:00:12,000 --> 00:00:16,520 Speaker 2: pack day, so jam packed that you literally have no 6 00:00:16,640 --> 00:00:19,439 Speaker 2: time to even get to the bathroom, let alone think 7 00:00:19,480 --> 00:00:23,680 Speaker 2: about any other than your basic needs. On today's midweek 8 00:00:23,680 --> 00:00:26,600 Speaker 2: motivational episode of The Nutrition Couch, Leanna and I discussed 9 00:00:26,600 --> 00:00:30,040 Speaker 2: the very real issue of burnout for women, the science 10 00:00:30,040 --> 00:00:32,640 Speaker 2: that it's impacting you, and the steps to take to 11 00:00:32,680 --> 00:00:35,720 Speaker 2: reclaim yourself and your energy. Hi. 12 00:00:35,760 --> 00:00:37,440 Speaker 1: I'm Sussie Burrow and EMILEA. 13 00:00:37,520 --> 00:00:40,080 Speaker 2: Wood, and each week we bring you The Nutrition Couch, 14 00:00:40,280 --> 00:00:41,760 Speaker 2: the bi weekly podcast. 15 00:00:41,320 --> 00:00:43,080 Speaker 1: That keeps you up to date on everything you need 16 00:00:43,120 --> 00:00:44,040 Speaker 1: to know in the world. 17 00:00:43,840 --> 00:00:48,240 Speaker 2: Of nutrition as well as burnout. Leanne, the new Mum, 18 00:00:48,400 --> 00:00:52,560 Speaker 2: has found a brand new chocolate is lower in sugar 19 00:00:52,680 --> 00:00:54,639 Speaker 2: that we got to take a closer look at, and 20 00:00:54,840 --> 00:00:58,080 Speaker 2: we have a fabulous walnut and zucchini loaf for all 21 00:00:58,160 --> 00:01:01,880 Speaker 2: of our keen bakers out there. So, Leanne, we had 22 00:01:01,920 --> 00:01:03,840 Speaker 2: had a little break, of course, because you had taken 23 00:01:04,120 --> 00:01:06,880 Speaker 2: a few weeks to have with your new baby Tilly, 24 00:01:07,640 --> 00:01:09,800 Speaker 2: and so while we were off, I sort of kept 25 00:01:09,840 --> 00:01:13,640 Speaker 2: writing down little anecdotes or things that came across my 26 00:01:13,760 --> 00:01:18,280 Speaker 2: desk in terms of possible topics for our potty and 27 00:01:18,360 --> 00:01:20,880 Speaker 2: something that has resonated with me with a couple of clients. 28 00:01:20,880 --> 00:01:22,679 Speaker 2: And I'm not going to go into too many details 29 00:01:22,680 --> 00:01:25,759 Speaker 2: about those clients specifically because I feel it's quite personal 30 00:01:25,880 --> 00:01:29,240 Speaker 2: stuff and quite confronting. And then I also listened to 31 00:01:29,440 --> 00:01:32,760 Speaker 2: a great podcast from Gabby Bernstein on this exact issue, 32 00:01:32,800 --> 00:01:36,560 Speaker 2: which is basically burnout, and I thought, you know, so 33 00:01:36,800 --> 00:01:41,000 Speaker 2: frequently talking to my clients when I first meet them, 34 00:01:41,440 --> 00:01:46,520 Speaker 2: they are so exhausted and so spent in terms of 35 00:01:46,600 --> 00:01:49,560 Speaker 2: every single scrap of their energy goes to their job, 36 00:01:49,720 --> 00:01:54,800 Speaker 2: their partner, their children, and that is often showing physiologically 37 00:01:54,840 --> 00:01:58,440 Speaker 2: because they haven't got time to really care for themselves 38 00:01:58,520 --> 00:02:01,880 Speaker 2: or exercise. And and sure, it's easy to say, we'll 39 00:02:02,000 --> 00:02:05,960 Speaker 2: just take control, like just value yourself, but I wanted 40 00:02:06,000 --> 00:02:10,320 Speaker 2: to talk today about the difference between that. In theory, 41 00:02:11,360 --> 00:02:14,720 Speaker 2: it's very easy to tell people what to do, but 42 00:02:14,760 --> 00:02:18,800 Speaker 2: the reality is many women and even myself, at times 43 00:02:19,480 --> 00:02:23,399 Speaker 2: you feel so just exhausted with life that it's really 44 00:02:23,480 --> 00:02:25,600 Speaker 2: hard just to muster the energy to get through the day, 45 00:02:25,680 --> 00:02:28,959 Speaker 2: let alone thinking about taking on a brand new program 46 00:02:29,000 --> 00:02:32,520 Speaker 2: and regime. So I just in a context of one 47 00:02:32,520 --> 00:02:35,560 Speaker 2: of my clients in particular, you get a vibe for 48 00:02:35,639 --> 00:02:38,200 Speaker 2: people very early in the relationship. And when I have 49 00:02:38,760 --> 00:02:41,000 Speaker 2: a client who I get on the phone with and 50 00:02:41,040 --> 00:02:44,960 Speaker 2: they're carrying weight, They're tired, their mood is suffered, they 51 00:02:44,960 --> 00:02:48,239 Speaker 2: may be on antidepressants, you know, they're really pushed, they're 52 00:02:48,240 --> 00:02:50,840 Speaker 2: already working full time, they might be a single parent, 53 00:02:51,000 --> 00:02:53,400 Speaker 2: they don't have a lot of support around them. Land 54 00:02:53,440 --> 00:02:55,320 Speaker 2: the last thing I am going to do with that 55 00:02:55,480 --> 00:02:58,760 Speaker 2: client is then give them a further to do list 56 00:02:58,840 --> 00:03:01,520 Speaker 2: of all the other stuff them to do, like, oh, 57 00:03:01,560 --> 00:03:04,079 Speaker 2: we'll go and do your meal planning, get to the supermarket. 58 00:03:04,360 --> 00:03:06,440 Speaker 1: Just do it hours exercise a day. You'll feel better. 59 00:03:06,480 --> 00:03:09,360 Speaker 2: Because I think we need to acknowledge that there's many 60 00:03:09,400 --> 00:03:12,360 Speaker 2: women out there who are basically doing two jobs all 61 00:03:12,400 --> 00:03:16,120 Speaker 2: the time, and that's considered the norm. And that's fine 62 00:03:16,120 --> 00:03:18,760 Speaker 2: because you may be psychologically strong, or have a lot 63 00:03:18,800 --> 00:03:20,959 Speaker 2: of support around you, or have a great relationship, or 64 00:03:21,040 --> 00:03:23,400 Speaker 2: have a great balance, or have the financial means to 65 00:03:23,400 --> 00:03:27,000 Speaker 2: support yourself through that great but there's certainly a lot 66 00:03:27,040 --> 00:03:29,280 Speaker 2: of people who don't, or even just times in life 67 00:03:29,320 --> 00:03:31,360 Speaker 2: where it all just becomes a little bit too much. 68 00:03:31,960 --> 00:03:34,880 Speaker 2: And I think it's worth discussing those signs and symptoms 69 00:03:34,960 --> 00:03:38,400 Speaker 2: because really, when it comes to resetting lifestyle, there's a 70 00:03:38,400 --> 00:03:40,560 Speaker 2: time and a place, and sometimes we just don't have 71 00:03:40,720 --> 00:03:44,600 Speaker 2: energy available to add yet another thing to our schedule 72 00:03:44,640 --> 00:03:47,600 Speaker 2: when we're feeling burnt out and tired. So some of 73 00:03:47,640 --> 00:03:49,960 Speaker 2: those signs that I would be saying to clients if 74 00:03:49,960 --> 00:03:52,560 Speaker 2: they were presenting with these, you know what, the first 75 00:03:52,560 --> 00:03:54,400 Speaker 2: thing we need to do is get you feeling better 76 00:03:54,880 --> 00:03:57,440 Speaker 2: before we put more on that to do list. I 77 00:03:57,440 --> 00:03:59,640 Speaker 2: think one of the first is that you are really 78 00:03:59,760 --> 00:04:04,960 Speaker 2: high strung and irritable. Now I myself notice this that 79 00:04:05,000 --> 00:04:07,160 Speaker 2: you get up in the morning and literally the instant 80 00:04:07,200 --> 00:04:08,800 Speaker 2: that you get in the car and have to deal 81 00:04:08,840 --> 00:04:12,360 Speaker 2: with other people, everyone is annoying you. So you're angry 82 00:04:12,400 --> 00:04:14,640 Speaker 2: and frustrated in the traffic, You've got a really short 83 00:04:14,640 --> 00:04:17,479 Speaker 2: fuse with the children, and deep down. 84 00:04:17,320 --> 00:04:18,280 Speaker 1: That's not who you are. 85 00:04:18,720 --> 00:04:21,480 Speaker 2: But you've become that way, not because you're a bad person, 86 00:04:21,520 --> 00:04:23,880 Speaker 2: but basically because you're overwhelmed, and I would say in 87 00:04:23,880 --> 00:04:26,960 Speaker 2: many cases burnt out. You've got nothing left in the tank, 88 00:04:27,040 --> 00:04:30,320 Speaker 2: and so those day to day stresses that we normally 89 00:04:30,400 --> 00:04:33,960 Speaker 2: roll through just bug you and irritate you even more. 90 00:04:34,760 --> 00:04:37,560 Speaker 2: The next is that you've literally got no energy. So 91 00:04:37,600 --> 00:04:40,000 Speaker 2: it doesn't matter how much you eat, or how much 92 00:04:40,240 --> 00:04:43,720 Speaker 2: coffee or diet soft drink that you get, doesn't matter 93 00:04:43,760 --> 00:04:47,960 Speaker 2: how much sleep you get, you still feel just blah. 94 00:04:48,000 --> 00:04:50,800 Speaker 2: And certainly that can be a sign of low mood. 95 00:04:51,240 --> 00:04:53,279 Speaker 2: It can also be a sign of low vitamin D, 96 00:04:53,440 --> 00:04:55,560 Speaker 2: which are both things that may be relevant. You may 97 00:04:55,560 --> 00:04:58,279 Speaker 2: have some clinical depression, you may have low vitamin D 98 00:04:58,360 --> 00:05:01,560 Speaker 2: that's impacting your mood. If nothing you do makes you 99 00:05:01,640 --> 00:05:04,240 Speaker 2: feel better to me, that is another sign that maybe 100 00:05:04,240 --> 00:05:07,760 Speaker 2: you've just got nothing left in the tank. You don't 101 00:05:07,760 --> 00:05:10,120 Speaker 2: have motivation to do anything. You know, you might find 102 00:05:10,120 --> 00:05:12,040 Speaker 2: yourself home on the weekend and you've got a list 103 00:05:12,080 --> 00:05:14,640 Speaker 2: a mile long of things to do or people you 104 00:05:14,680 --> 00:05:16,720 Speaker 2: could catch up with, and you just don't want to. 105 00:05:16,960 --> 00:05:20,440 Speaker 2: Things that usually brought you much pleasure and enjoyment are 106 00:05:20,520 --> 00:05:22,919 Speaker 2: no longer giving you any of that. You're struggling to 107 00:05:23,000 --> 00:05:25,960 Speaker 2: find that joy or even identify what would bring you 108 00:05:26,000 --> 00:05:26,479 Speaker 2: that joy. 109 00:05:27,440 --> 00:05:28,680 Speaker 1: Uncontrolled craving. 110 00:05:28,839 --> 00:05:31,880 Speaker 2: So if you are constantly feeding or rewarding yourself with 111 00:05:31,960 --> 00:05:35,239 Speaker 2: sugar caffeine, and certainly this was another example that Gaby 112 00:05:35,279 --> 00:05:37,600 Speaker 2: Bernstein specifically named in her podcast. 113 00:05:38,200 --> 00:05:39,760 Speaker 1: If you are suddenly. 114 00:05:39,320 --> 00:05:41,880 Speaker 2: Eating a lot of real rubbish or needing that hit 115 00:05:41,920 --> 00:05:44,480 Speaker 2: of fast food to get you through, you're basically pulling 116 00:05:44,520 --> 00:05:47,760 Speaker 2: that energy from external sources. And to me, that's another 117 00:05:47,839 --> 00:05:49,680 Speaker 2: sign that you're just at the end of your tether 118 00:05:49,800 --> 00:05:53,520 Speaker 2: and artificially being propped up. And also a bit of negativity. 119 00:05:53,560 --> 00:05:55,200 Speaker 2: If you sort of notice that you've become a bit 120 00:05:55,200 --> 00:05:58,640 Speaker 2: more difficult to be around, that everything is negative, it's 121 00:05:58,720 --> 00:06:00,160 Speaker 2: hard to find that joy. 122 00:06:00,839 --> 00:06:03,080 Speaker 1: Now, you know, these are emotional things. 123 00:06:03,120 --> 00:06:05,520 Speaker 2: If you feel like this, you're probably upset because you're 124 00:06:05,520 --> 00:06:07,840 Speaker 2: probably feeling like you are cranky for the kids all 125 00:06:07,839 --> 00:06:10,480 Speaker 2: the time, you don't want to see anyone. You're really 126 00:06:10,520 --> 00:06:12,440 Speaker 2: not yourself. And the first thing I would say is 127 00:06:12,480 --> 00:06:15,440 Speaker 2: that if this sounds familiar, the first thing you've got 128 00:06:15,440 --> 00:06:19,680 Speaker 2: to do is just give yourself some permission. It's okay 129 00:06:19,720 --> 00:06:23,120 Speaker 2: to acknowledge that you feel like this, because if you 130 00:06:23,200 --> 00:06:26,360 Speaker 2: think about the load that you're carrying and how quick 131 00:06:26,400 --> 00:06:28,480 Speaker 2: you are to add more to that load, like then 132 00:06:28,520 --> 00:06:30,359 Speaker 2: expect yourself to get to the gym as well, or 133 00:06:30,400 --> 00:06:34,080 Speaker 2: do more meal planning or lose weight. You're one person 134 00:06:34,640 --> 00:06:38,240 Speaker 2: and literally doing two sometimes three jobs, plus the stress 135 00:06:38,279 --> 00:06:43,120 Speaker 2: of modern life, budgets, interest rates, separation, divorced stress. You know, 136 00:06:43,200 --> 00:06:46,120 Speaker 2: the load that many women are carrying is just ridiculous. 137 00:06:46,160 --> 00:06:48,080 Speaker 2: So it's of no surprise to me that this is 138 00:06:48,160 --> 00:06:51,039 Speaker 2: really really common. So the first thing I would say 139 00:06:51,160 --> 00:06:53,760 Speaker 2: is just give yourself some space and time. And sometimes 140 00:06:53,800 --> 00:06:57,080 Speaker 2: I'll say to women, you know, we can sure work 141 00:06:57,120 --> 00:06:59,600 Speaker 2: on improving your diet and making you feel better with 142 00:06:59,640 --> 00:07:02,520 Speaker 2: good news attrition and taking that time for some self care. 143 00:07:03,200 --> 00:07:05,599 Speaker 2: But the last thing we want this intervention to be 144 00:07:05,760 --> 00:07:07,960 Speaker 2: is more pressure on someone who's exhausted. 145 00:07:08,680 --> 00:07:09,920 Speaker 1: Because you've only. 146 00:07:09,880 --> 00:07:12,080 Speaker 2: Got so much energy at any one time, and if 147 00:07:12,080 --> 00:07:14,240 Speaker 2: you're already feeling burnt out, the last thing I need 148 00:07:14,280 --> 00:07:16,480 Speaker 2: to be doing is adding more to that schedule that 149 00:07:16,520 --> 00:07:17,400 Speaker 2: makes you feel bad. 150 00:07:17,400 --> 00:07:20,400 Speaker 1: So let's just start. Bye. You've got to eat, so 151 00:07:20,480 --> 00:07:21,600 Speaker 1: let's just start by. 152 00:07:21,480 --> 00:07:24,760 Speaker 2: Improving your day to day feeling by eating a lot better. 153 00:07:24,840 --> 00:07:27,080 Speaker 2: We do know from research that you know, ticking the 154 00:07:27,080 --> 00:07:29,760 Speaker 2: box on key nutrients and whole grains will you know 155 00:07:29,920 --> 00:07:34,400 Speaker 2: often result in improved mood fairly quickly it's certainly about 156 00:07:34,400 --> 00:07:37,080 Speaker 2: pulling some time out for yourself, and this is something 157 00:07:37,120 --> 00:07:39,720 Speaker 2: I do noticely, and my women are very reluctant to 158 00:07:39,840 --> 00:07:44,040 Speaker 2: do because you're just always trying to look after everyone 159 00:07:44,040 --> 00:07:46,920 Speaker 2: from an empty cart. But whether it's just having an 160 00:07:47,000 --> 00:07:49,640 Speaker 2: hour a week that you get a massage, whether it's 161 00:07:49,880 --> 00:07:52,800 Speaker 2: just a night off from the children, or cooking dinner 162 00:07:52,840 --> 00:07:55,560 Speaker 2: each week. Maybe it is, you know, investing and going 163 00:07:55,600 --> 00:07:57,360 Speaker 2: and having a night at a hotel, maybe it is 164 00:07:57,400 --> 00:07:59,800 Speaker 2: going away. Everyone's going to be different in what resources 165 00:07:59,800 --> 00:08:02,640 Speaker 2: they available to them, But what I will say is 166 00:08:02,640 --> 00:08:06,480 Speaker 2: that it ultimately won't change unless you take some proactive steps. 167 00:08:06,480 --> 00:08:08,800 Speaker 2: So the first is to identify that you are burnt 168 00:08:08,840 --> 00:08:11,520 Speaker 2: out and call it and say, actually, I'm not going 169 00:08:11,560 --> 00:08:13,160 Speaker 2: to do anything for a month or two months. 170 00:08:13,240 --> 00:08:14,840 Speaker 1: I need a break. I'm just I'm done. 171 00:08:15,680 --> 00:08:19,000 Speaker 2: But then it's like, what can I actually do that 172 00:08:19,160 --> 00:08:21,800 Speaker 2: doesn't add more stress, that's going to make me feel better? 173 00:08:21,880 --> 00:08:22,760 Speaker 1: So you've got to eat. 174 00:08:22,840 --> 00:08:25,960 Speaker 2: As we've said, yes, a moderate exercise that doesn't add 175 00:08:26,000 --> 00:08:28,920 Speaker 2: too much extra stress will help, but how can you 176 00:08:28,960 --> 00:08:30,880 Speaker 2: fill the cup a little bit? But you have to 177 00:08:30,880 --> 00:08:33,720 Speaker 2: proactively do it. You have to book the babysitter, you 178 00:08:33,800 --> 00:08:36,360 Speaker 2: have to ask the partner, the friend, the husband for help, 179 00:08:36,760 --> 00:08:38,760 Speaker 2: because no one's going to come and fix it for you. 180 00:08:38,840 --> 00:08:41,840 Speaker 2: And that is something over time that if you practice 181 00:08:41,960 --> 00:08:45,240 Speaker 2: putting energy back in, you will get to a position 182 00:08:46,040 --> 00:08:48,559 Speaker 2: where you're feeling better. And of course when we feel better, 183 00:08:48,600 --> 00:08:51,760 Speaker 2: we slowly build that resilience to deal with these stresses. 184 00:08:52,840 --> 00:08:55,520 Speaker 2: Of course, long term it's about trying to develop structures 185 00:08:55,520 --> 00:08:57,760 Speaker 2: and routine that take the pressure off. But these are 186 00:08:58,000 --> 00:09:00,760 Speaker 2: three six twelve months plan, so it's just small steps 187 00:09:00,800 --> 00:09:03,040 Speaker 2: to get you through initially. And then I think the 188 00:09:03,080 --> 00:09:06,200 Speaker 2: third is to acknowledge that when it comes to lifestyle change, 189 00:09:06,240 --> 00:09:08,280 Speaker 2: in particular weight loss, there's a. 190 00:09:08,200 --> 00:09:10,840 Speaker 1: Time and a place for that, and so rather than. 191 00:09:10,760 --> 00:09:13,040 Speaker 2: Expecting yourself to do it when you're already burnt out, 192 00:09:13,160 --> 00:09:15,240 Speaker 2: you may be better to invest a few months, a 193 00:09:15,240 --> 00:09:18,440 Speaker 2: few weeks with a therapist, a counselor just give yourself 194 00:09:18,480 --> 00:09:21,360 Speaker 2: some space to rebuild your mental, healthy resilience and be 195 00:09:21,440 --> 00:09:24,559 Speaker 2: in a better place, because in many cases it ends 196 00:09:24,640 --> 00:09:26,600 Speaker 2: up just being more of a burden on someone who's 197 00:09:26,600 --> 00:09:28,960 Speaker 2: just got nothing left. And as I said, that's certainly 198 00:09:29,000 --> 00:09:33,320 Speaker 2: not helpful. And I think you know I and you 199 00:09:33,360 --> 00:09:35,319 Speaker 2: as well. We spend a lot of time coaching women. 200 00:09:35,360 --> 00:09:37,920 Speaker 2: You know, my backgrounds in psychology, I feel very comfortable 201 00:09:38,200 --> 00:09:39,839 Speaker 2: in taking. 202 00:09:39,480 --> 00:09:42,400 Speaker 1: Women through that process. I'm qualified to do so. 203 00:09:43,000 --> 00:09:44,959 Speaker 2: But if you see a dietician who doesn't have a 204 00:09:45,000 --> 00:09:48,840 Speaker 2: psychological qualification, or even a GP who's very bang bang 205 00:09:48,920 --> 00:09:51,480 Speaker 2: this is what you need to do, you're probably not 206 00:09:51,520 --> 00:09:54,120 Speaker 2: going to get that emotional support, which is actually what 207 00:09:54,160 --> 00:09:56,119 Speaker 2: you need. You know, if you come out of consults 208 00:09:56,120 --> 00:09:59,680 Speaker 2: and appointments with practitioners and actually feel like crying, that's 209 00:10:00,360 --> 00:10:03,040 Speaker 2: that it's probably pushing you a bit too far and 210 00:10:03,120 --> 00:10:05,720 Speaker 2: really where that energy needs to go until you relieve 211 00:10:05,800 --> 00:10:12,120 Speaker 2: some of the burnout is more to self care, nurturing, counseling, support, psychology, massage, 212 00:10:12,400 --> 00:10:14,760 Speaker 2: rather than expecting a dietitian or a GP to make 213 00:10:14,800 --> 00:10:16,760 Speaker 2: you feel better because they're going to be very prescriptive. 214 00:10:16,760 --> 00:10:19,720 Speaker 2: They're going to say, exercise more, eat better, and that's 215 00:10:19,720 --> 00:10:22,240 Speaker 2: probably not the nurturing that you actually need. Because deep 216 00:10:22,280 --> 00:10:23,960 Speaker 2: downland I think we all know if we need to 217 00:10:23,960 --> 00:10:26,079 Speaker 2: eat better and exercise more, but it's a lot more 218 00:10:26,080 --> 00:10:29,000 Speaker 2: complicated than that, and certainly coming from a place of 219 00:10:29,040 --> 00:10:31,520 Speaker 2: burnout is not a place to be putting more and 220 00:10:31,559 --> 00:10:34,559 Speaker 2: more pressure on yourself, particularly in a space of weight loss. 221 00:10:34,679 --> 00:10:37,720 Speaker 3: Absolutely and burnout is what are those things where you 222 00:10:37,800 --> 00:10:41,400 Speaker 3: need to do less in order to do more long term? 223 00:10:41,679 --> 00:10:44,360 Speaker 3: And I can speak from experience because I myself, on 224 00:10:44,520 --> 00:10:47,520 Speaker 3: multiple occasions have been burnt out. And I'm sure you 225 00:10:47,559 --> 00:10:51,319 Speaker 3: have too, Susie as to you know, practitioners to have 226 00:10:52,000 --> 00:10:53,679 Speaker 3: you know, I think we're allowed to say to Austra 227 00:10:53,760 --> 00:10:56,560 Speaker 3: as top dietitians, we take on a lot and you 228 00:10:56,600 --> 00:10:59,400 Speaker 3: know where, we own our own businesses, we run multiple businesses, 229 00:10:59,440 --> 00:11:01,600 Speaker 3: we take it on. We're busy mums and like a 230 00:11:01,600 --> 00:11:05,080 Speaker 3: lot of our listeners, we also experience burnout. We're only human. 231 00:11:05,480 --> 00:11:07,960 Speaker 3: And I've gotten to the point where David can actually 232 00:11:08,000 --> 00:11:09,920 Speaker 3: identify it in me and he's like, you need to 233 00:11:09,920 --> 00:11:11,840 Speaker 3: step back, you need to stop, You need to just 234 00:11:11,960 --> 00:11:14,680 Speaker 3: actually go to bed because I can see you're heading 235 00:11:14,800 --> 00:11:17,559 Speaker 3: for burnout again. So for me, some of the big 236 00:11:17,600 --> 00:11:22,520 Speaker 3: signs I go to bed and I'm wired, but I've exhausted. 237 00:11:22,880 --> 00:11:25,800 Speaker 3: So I go to bed and my brain's like ditt 238 00:11:26,320 --> 00:11:29,079 Speaker 3: but my body is like, oh my god, I'm exhausting, 239 00:11:29,160 --> 00:11:31,600 Speaker 3: but my mind won't switch off. For me, that's one 240 00:11:31,640 --> 00:11:35,360 Speaker 3: of my big like burnout signs. It's also that ability 241 00:11:35,400 --> 00:11:38,880 Speaker 3: to just go, go, go, go go, and physically not 242 00:11:39,000 --> 00:11:41,520 Speaker 3: be able to stop, Like I almost feel guilty for 243 00:11:41,600 --> 00:11:43,959 Speaker 3: taking a break, or I just bounce from one thing 244 00:11:44,000 --> 00:11:47,640 Speaker 3: to another to another to another and never actually slow down. 245 00:11:48,400 --> 00:11:51,480 Speaker 3: And I'm sort of a million miles an hour person 246 00:11:51,960 --> 00:11:54,640 Speaker 3: as it is. I talk fast, I do things fast. 247 00:11:54,679 --> 00:11:57,520 Speaker 3: I'm efficient and quick, like everything happens, you know, with 248 00:11:57,520 --> 00:11:59,560 Speaker 3: the click of a fingers. So for me to actually 249 00:11:59,640 --> 00:12:02,520 Speaker 3: slow down is a big thing that I've learned in 250 00:12:02,559 --> 00:12:06,200 Speaker 3: the past few years. If not that burnout, Yeah, it 251 00:12:06,280 --> 00:12:08,960 Speaker 3: comes back way too fast. So you and I are 252 00:12:08,960 --> 00:12:11,000 Speaker 3: nodded me into it. A lot of our clients do 253 00:12:11,080 --> 00:12:15,160 Speaker 3: suffer from it as well. Nobody is, you know, more 254 00:12:15,200 --> 00:12:19,120 Speaker 3: susceptible than busy women, I feel, but it's about recognizing 255 00:12:19,160 --> 00:12:21,880 Speaker 3: it and then saying, all right, how can I do 256 00:12:22,200 --> 00:12:25,760 Speaker 3: less in order to do more or be more productive? 257 00:12:26,040 --> 00:12:28,440 Speaker 3: And I feel like the biggest strategy for me is 258 00:12:28,480 --> 00:12:31,160 Speaker 3: asking for help. You know, I'm a type a perfectionist 259 00:12:31,320 --> 00:12:34,400 Speaker 3: like most dieticians are, and I don't like asking for help. 260 00:12:34,440 --> 00:12:37,040 Speaker 3: I don't like saying, you know, calling my mom up 261 00:12:37,080 --> 00:12:38,920 Speaker 3: and saying, hey, mom, can you come and help me? 262 00:12:38,960 --> 00:12:41,920 Speaker 3: With the kids because my mom had three kids and 263 00:12:41,960 --> 00:12:44,679 Speaker 3: she looked after all three of them. There was no childcare, 264 00:12:44,840 --> 00:12:47,920 Speaker 3: she had no family available. She did everything. David's mom 265 00:12:47,960 --> 00:12:51,280 Speaker 3: had four children, same deal, no child hair, looks, you know, 266 00:12:51,360 --> 00:12:54,040 Speaker 3: after all of them. And I often feel guilty for 267 00:12:54,160 --> 00:12:56,680 Speaker 3: asking for help from my mom in Laura, from my 268 00:12:56,800 --> 00:12:58,800 Speaker 3: mom or even from a friend. You know, when we 269 00:12:58,840 --> 00:13:01,520 Speaker 3: had Tilly, so many of my friends said, hey, we'll 270 00:13:01,559 --> 00:13:03,280 Speaker 3: just take me for an hour or two so you 271 00:13:03,320 --> 00:13:05,880 Speaker 3: guys can get a bit of sleep. And I was like, no, no, 272 00:13:05,920 --> 00:13:08,240 Speaker 3: we're all good, We're all good. But that's just that 273 00:13:08,320 --> 00:13:10,840 Speaker 3: perfectionism in me where we feel like as women and 274 00:13:10,840 --> 00:13:13,720 Speaker 3: we have to do everything ourselves, but we don't. So 275 00:13:13,720 --> 00:13:16,880 Speaker 3: if people are offering, absolutely take them up on that, 276 00:13:17,160 --> 00:13:19,320 Speaker 3: even if it's just for an hour to have a 277 00:13:19,360 --> 00:13:22,480 Speaker 3: hot shower uninterrupted, or have your coffee and drink it 278 00:13:22,520 --> 00:13:25,240 Speaker 3: while it's still hot and it's not cold. And if 279 00:13:25,280 --> 00:13:28,080 Speaker 3: you don't have people offering to help, reach out and 280 00:13:28,120 --> 00:13:30,040 Speaker 3: ask for help, and it might be that you don't 281 00:13:30,040 --> 00:13:33,200 Speaker 3: have family members close by, but can you ask a friend, 282 00:13:33,440 --> 00:13:36,360 Speaker 3: Can you, as Zusie said, book a babysitter just for 283 00:13:36,400 --> 00:13:39,920 Speaker 3: an hour to do something for yourself. It doesn't have 284 00:13:40,000 --> 00:13:41,920 Speaker 3: to be something that you feel guilty for that you're 285 00:13:41,920 --> 00:13:43,920 Speaker 3: paying a babysitter so you can go and see a 286 00:13:43,960 --> 00:13:46,040 Speaker 3: movie by yourself. Well, you can just get the shopping 287 00:13:46,080 --> 00:13:49,440 Speaker 3: done without two kids having help you. We don't need 288 00:13:49,480 --> 00:13:52,360 Speaker 3: to feel guilty for these things, for putting ourselves first, 289 00:13:52,360 --> 00:13:54,920 Speaker 3: because you can't poll for an empty cup. And often 290 00:13:54,960 --> 00:13:58,000 Speaker 3: we try to take care of everybody else around us first, 291 00:13:58,040 --> 00:14:00,360 Speaker 3: and it's not till we're lying in a keep on 292 00:14:00,400 --> 00:14:02,920 Speaker 3: the floor that we go, oh, right, maybe I should 293 00:14:02,920 --> 00:14:05,479 Speaker 3: have asked for help. And I'm as guilty as anybody 294 00:14:05,640 --> 00:14:08,040 Speaker 3: from saying that. And I know that I say to 295 00:14:08,080 --> 00:14:10,959 Speaker 3: my clients, now is not the time to be doing this, 296 00:14:11,000 --> 00:14:13,160 Speaker 3: and this now is the time to be doing this. 297 00:14:13,400 --> 00:14:16,400 Speaker 3: Like you said, we have to provide that nurturing support, 298 00:14:16,520 --> 00:14:20,000 Speaker 3: whether we do recognize that our clients are actually burnt 299 00:14:20,000 --> 00:14:22,640 Speaker 3: out or heading towards that, because I think the signs 300 00:14:22,640 --> 00:14:25,080 Speaker 3: are very clear that you're heading towards it, and by 301 00:14:25,080 --> 00:14:27,800 Speaker 3: the time you hit full on burnout, as you says Suzie, 302 00:14:27,800 --> 00:14:29,960 Speaker 3: it can take months to come back from there. So 303 00:14:30,080 --> 00:14:32,760 Speaker 3: I'm very sort of tuned into when I'm heading down 304 00:14:32,800 --> 00:14:35,720 Speaker 3: that road and I'll pull myself back quicker because you 305 00:14:35,760 --> 00:14:38,080 Speaker 3: can get out of it quicker until waiting to the 306 00:14:38,080 --> 00:14:40,440 Speaker 3: fact that you hit full burnout, and then it can 307 00:14:40,480 --> 00:14:42,520 Speaker 3: take a really long time to kind of come back 308 00:14:42,520 --> 00:14:45,520 Speaker 3: from this. So I think it's a really interesting discussion 309 00:14:45,600 --> 00:14:49,000 Speaker 3: today because a lot of our clients do suffer from it. 310 00:14:49,040 --> 00:14:50,800 Speaker 3: I'm sure a lot of our listeners do. And it's 311 00:14:50,840 --> 00:14:55,000 Speaker 3: around recognizing what that is, that irritability, the cravings are 312 00:14:55,040 --> 00:14:58,840 Speaker 3: being super wide, but also exhausted at night, feeling guilty 313 00:14:58,920 --> 00:15:01,520 Speaker 3: for just sitting on the coush in five minutes and 314 00:15:01,640 --> 00:15:04,400 Speaker 3: you know, looking through Facebook or whatever it might be. 315 00:15:04,440 --> 00:15:07,800 Speaker 3: So it's time that we put ourselves first, because we 316 00:15:07,880 --> 00:15:10,640 Speaker 3: can only take better care of everybody else when we're 317 00:15:10,680 --> 00:15:12,200 Speaker 3: taking care of ourselves properly. 318 00:15:12,680 --> 00:15:14,560 Speaker 2: Yeah, and I'll just add to that, you know, summed 319 00:15:14,640 --> 00:15:18,120 Speaker 2: up really well. I absolutely this year, you know, after 320 00:15:18,160 --> 00:15:21,640 Speaker 2: some significant personal stuff going on, plus you know, just 321 00:15:21,680 --> 00:15:25,960 Speaker 2: trying to work harder. Have really felt that and noticed it. 322 00:15:26,000 --> 00:15:29,080 Speaker 2: And I think for type A personalities and women, often 323 00:15:29,360 --> 00:15:32,160 Speaker 2: we're just used to doing more. So our reaction when 324 00:15:32,200 --> 00:15:34,920 Speaker 2: things are hard or stressful is to push harder, and 325 00:15:34,960 --> 00:15:37,080 Speaker 2: that can be the hardest thing to learn is to 326 00:15:37,120 --> 00:15:39,320 Speaker 2: actually stop and just do nothing. And I would say 327 00:15:39,320 --> 00:15:41,720 Speaker 2: the same with people burnt out and exercise. It's not 328 00:15:41,800 --> 00:15:44,280 Speaker 2: the time to be pushing and trying to be harder 329 00:15:44,320 --> 00:15:46,920 Speaker 2: on yourself. But just one thing before we go into 330 00:15:46,960 --> 00:15:49,240 Speaker 2: our segment on chocolate, which will make everyone feel better. 331 00:15:50,120 --> 00:15:53,840 Speaker 2: I think being off social media I find really important 332 00:15:53,920 --> 00:15:56,800 Speaker 2: during those times as well, because I think if you're 333 00:15:56,960 --> 00:16:00,520 Speaker 2: wired naturally and like you described, feeling exhausted cranky, and 334 00:16:00,560 --> 00:16:03,120 Speaker 2: then I find I can't sleep, I cannot get into 335 00:16:03,120 --> 00:16:06,040 Speaker 2: deep sleep, and then that just makes me more irritated. 336 00:16:06,400 --> 00:16:08,560 Speaker 2: But I find a real break from social media where 337 00:16:08,560 --> 00:16:11,600 Speaker 2: it's that comparison. It just constantly gets you thinking about 338 00:16:11,600 --> 00:16:13,560 Speaker 2: more things and seeing people doing things you want to 339 00:16:13,600 --> 00:16:15,640 Speaker 2: be doing or I'm not happy with. I think that 340 00:16:15,760 --> 00:16:17,960 Speaker 2: is a really toxic part of it. So again, if 341 00:16:17,960 --> 00:16:20,040 Speaker 2: that if you're feeling a little bit like you're on 342 00:16:20,120 --> 00:16:22,880 Speaker 2: those paths or no you're burnt out, having a firm 343 00:16:22,960 --> 00:16:27,120 Speaker 2: rule and keeping off online, particularly at nighttime, I find 344 00:16:27,240 --> 00:16:29,720 Speaker 2: is a really easy way you can proactively manage it 345 00:16:29,760 --> 00:16:33,160 Speaker 2: and will almost instantly impact your sleep for the better. 346 00:16:33,640 --> 00:16:37,640 Speaker 3: Totally. All right, Susie, onto chocolates, and you know, I 347 00:16:37,880 --> 00:16:41,360 Speaker 3: may be guilty of pruising the chocolate aisle for quite 348 00:16:41,440 --> 00:16:44,120 Speaker 3: a few blocks. But I did find this brand at 349 00:16:44,160 --> 00:16:46,720 Speaker 3: Cole's and I said it to you immediately. So it's 350 00:16:46,760 --> 00:16:51,440 Speaker 3: called Chocolat Chocolate Lata. I think about it in toals. 351 00:16:51,480 --> 00:16:52,880 Speaker 3: It was half priced and I thought, you know what, 352 00:16:52,960 --> 00:16:55,120 Speaker 3: let's give it a while and see what happens. It's 353 00:16:55,200 --> 00:16:59,240 Speaker 3: marketed as fifty percent less sugar than say, traditional chocolate. 354 00:16:59,280 --> 00:17:02,200 Speaker 3: MER thought very interesting. And when I turned the pack over, 355 00:17:02,440 --> 00:17:05,159 Speaker 3: we didn't have any artificial sweetness in it. And you 356 00:17:05,200 --> 00:17:07,120 Speaker 3: know me, Sezie, I've got a bit of a sensitive gut. 357 00:17:07,200 --> 00:17:09,560 Speaker 3: I don't do very well with a lot of these 358 00:17:09,640 --> 00:17:13,280 Speaker 3: like low sugar products that are jack full of artificial sweetness. 359 00:17:13,359 --> 00:17:15,560 Speaker 3: They just don't agree with me. So to see a 360 00:17:15,560 --> 00:17:18,720 Speaker 3: brand that didn't use artificial sweeteners, I thought was wonderful. 361 00:17:19,040 --> 00:17:22,320 Speaker 3: Now I grab the cookie and cream flavor. There's also 362 00:17:22,480 --> 00:17:26,600 Speaker 3: a chunky almond crispy brownie, a white birthday cake, and 363 00:17:26,640 --> 00:17:29,080 Speaker 3: a white chocolate with raspberry in it as well. So 364 00:17:29,119 --> 00:17:31,080 Speaker 3: I can't comment on the other ones, but I did 365 00:17:31,280 --> 00:17:34,160 Speaker 3: try the cookies and cream. I do like how there's 366 00:17:34,240 --> 00:17:37,600 Speaker 3: no sugar appoholes in there. It's palm oil free and 367 00:17:37,720 --> 00:17:40,440 Speaker 3: they use ethically sauruced cocoa as well, so I think 368 00:17:40,480 --> 00:17:44,200 Speaker 3: a few really good points in there. Ingredient wise, it's 369 00:17:44,240 --> 00:17:48,359 Speaker 3: got cocoa solids polydeck shows is what they're using to 370 00:17:48,640 --> 00:17:51,760 Speaker 3: lower the overall sugar amount in there, and it's quite 371 00:17:51,760 --> 00:17:55,600 Speaker 3: well tolerated from people with sensitive dummies. It also uses 372 00:17:55,680 --> 00:17:59,440 Speaker 3: milk powder followed by sugar, then biscuits obviously that's part 373 00:17:59,440 --> 00:18:02,840 Speaker 3: of the cooking cream flavor, and then it's split someone mulcifiers. 374 00:18:03,040 --> 00:18:05,600 Speaker 3: Well that's it, so very I guess clean ingredient lists 375 00:18:05,680 --> 00:18:08,640 Speaker 3: for chocolate. What else energy wire So it's twenty five 376 00:18:08,640 --> 00:18:12,080 Speaker 3: grams of serve, which is about four small squares four 377 00:18:12,160 --> 00:18:14,720 Speaker 3: hundred and seventy kilo jules for a serving of twenty 378 00:18:14,720 --> 00:18:17,840 Speaker 3: five grams, one point two grams of protein, nearly eight 379 00:18:17,880 --> 00:18:21,159 Speaker 3: grams of fat, six point four grams of carbohydrate, with 380 00:18:21,280 --> 00:18:24,359 Speaker 3: six point two of that being sugar, so a lot, 381 00:18:24,520 --> 00:18:26,560 Speaker 3: you know, a lot less sugar as a market half 382 00:18:26,680 --> 00:18:29,960 Speaker 3: compared to traditional chocolate, and five point four grams of 383 00:18:30,080 --> 00:18:33,240 Speaker 3: fiber and that's coming from that polydextrous as well, and 384 00:18:33,359 --> 00:18:36,639 Speaker 3: very minimal amounts of sodium in there. So nutrition wise, 385 00:18:36,800 --> 00:18:41,720 Speaker 3: it is better than traditional chocolate, but the kicker here, cecious, 386 00:18:42,240 --> 00:18:44,760 Speaker 3: it just wasn't good. And I hate saying that. I 387 00:18:44,840 --> 00:18:48,720 Speaker 3: want to I want to support brands that are really 388 00:18:48,800 --> 00:18:51,959 Speaker 3: trying hard to make better products. But honestly, I had 389 00:18:51,960 --> 00:18:54,960 Speaker 3: a square and I was slight to David. No, it's 390 00:18:54,960 --> 00:18:56,719 Speaker 3: not worth my calories. I'm not eating this, and I'm 391 00:18:56,760 --> 00:18:58,560 Speaker 3: a big band of that mindful eating and if I 392 00:18:58,600 --> 00:19:00,399 Speaker 3: don't love it, I'm not going to eat eat it. 393 00:19:01,040 --> 00:19:03,920 Speaker 2: Man, you can't showcase the chocolate. It doesn't taste good. 394 00:19:05,160 --> 00:19:07,240 Speaker 2: Here we are awaiting, like what are people supposed to 395 00:19:07,320 --> 00:19:09,719 Speaker 2: do with that? People are listening with burnout and now 396 00:19:09,760 --> 00:19:12,199 Speaker 2: they're just feeling worse, like what are they supposed to do? 397 00:19:12,600 --> 00:19:15,000 Speaker 3: I'm sorry, I'm sorry, It's just I wanted it to 398 00:19:15,040 --> 00:19:17,679 Speaker 3: be so good, but I think I just had so 399 00:19:17,800 --> 00:19:20,720 Speaker 3: much expectation in my mind and it just didn't make it. 400 00:19:21,000 --> 00:19:24,439 Speaker 3: I will say, maybe the other varieties are better. I 401 00:19:24,440 --> 00:19:27,119 Speaker 3: would be keen to try the chunky alm and nook. 402 00:19:27,320 --> 00:19:29,560 Speaker 3: I think that would be good, but this one just 403 00:19:29,600 --> 00:19:31,679 Speaker 3: didn't cut it for me. Susie, like, I just if 404 00:19:31,680 --> 00:19:34,200 Speaker 3: I've got to eat some chocolate, it's got to taste 405 00:19:34,240 --> 00:19:36,240 Speaker 3: good and this to me just it wasn't quite there. 406 00:19:36,400 --> 00:19:38,280 Speaker 3: I gave it to David without saying anything, and I 407 00:19:38,320 --> 00:19:40,000 Speaker 3: was like, hey, babe, do you want some chocolate and 408 00:19:40,040 --> 00:19:42,880 Speaker 3: just gave him some and he's like, what is this? 409 00:19:43,080 --> 00:19:46,359 Speaker 3: It doesn't It tastes like chocolate, but it's not that sweet. 410 00:19:47,359 --> 00:19:49,360 Speaker 3: So he like picked it in one. He was like, yeah, 411 00:19:49,359 --> 00:19:51,800 Speaker 3: it doesn't have anyone near as you know, much sugar 412 00:19:51,840 --> 00:19:52,960 Speaker 3: as what normal chocolate does. 413 00:19:53,760 --> 00:19:56,119 Speaker 2: Oh my lord, okay, apologize everyone. Can I say that 414 00:19:56,119 --> 00:19:58,480 Speaker 2: Cabri had rum and raisin half priced last week and 415 00:19:58,480 --> 00:20:00,480 Speaker 2: that's stark chocolate. A few squares are that take care 416 00:20:00,480 --> 00:20:02,679 Speaker 2: of your cravings and you can enjoy yourself. Thanks Leyanne 417 00:20:02,680 --> 00:20:03,040 Speaker 2: for nothing. 418 00:20:03,119 --> 00:20:04,680 Speaker 3: We're a little bit of ben and Jerry's as well, 419 00:20:04,720 --> 00:20:05,800 Speaker 3: goes a long a way. 420 00:20:06,480 --> 00:20:09,119 Speaker 2: Come on, who can Those tubs are ridiculously small and 421 00:20:09,119 --> 00:20:10,800 Speaker 2: who's going to just have a few spoons? 422 00:20:10,920 --> 00:20:11,880 Speaker 1: Like you're gonna eat the whole lot. 423 00:20:12,119 --> 00:20:14,439 Speaker 3: I also saw them on sale for ten dollars and 424 00:20:14,480 --> 00:20:17,240 Speaker 3: I was like, oh, even on Zalva, ten dollars still 425 00:20:17,520 --> 00:20:18,959 Speaker 3: hits the piss of the pocket. 426 00:20:19,320 --> 00:20:20,560 Speaker 1: Yeah, I agree, I agree. 427 00:20:20,680 --> 00:20:22,639 Speaker 2: I think you had a good one actually, and this 428 00:20:22,720 --> 00:20:24,439 Speaker 2: is I think this is in our new Snack Guide 429 00:20:24,560 --> 00:20:27,919 Speaker 2: those little coals va Netta minis which are five bucks 430 00:20:27,920 --> 00:20:28,280 Speaker 2: how much? 431 00:20:28,320 --> 00:20:28,920 Speaker 1: How good are they? 432 00:20:29,400 --> 00:20:30,800 Speaker 3: They are delicious. 433 00:20:30,960 --> 00:20:33,800 Speaker 2: Yeah, they're like eighty or ninety calories. They're like a 434 00:20:33,920 --> 00:20:36,240 Speaker 2: slice of Vannetta ice cream on a stick. 435 00:20:36,520 --> 00:20:37,800 Speaker 3: The mid one is amazing. 436 00:20:38,160 --> 00:20:41,280 Speaker 2: Yeah, there's mint, and their boxes only five dollars, which 437 00:20:41,320 --> 00:20:43,800 Speaker 2: is so cheap for ice cream these days. And everyone 438 00:20:43,880 --> 00:20:46,760 Speaker 2: loves them and they're great portion control. So we will get 439 00:20:46,800 --> 00:20:50,119 Speaker 2: back in favor with a product that's actually good. And 440 00:20:50,160 --> 00:20:53,600 Speaker 2: you'll like my recipe for this week because this suits 441 00:20:53,640 --> 00:20:56,240 Speaker 2: our bakers and you can even make them portion control. 442 00:20:56,680 --> 00:20:58,560 Speaker 2: This is a recipe I've done for years, and well, 443 00:20:58,560 --> 00:21:01,240 Speaker 2: of course put it up on our page. A zucchini 444 00:21:01,280 --> 00:21:04,640 Speaker 2: walnut loaf, and I actually bought LeAnn a little tin 445 00:21:04,720 --> 00:21:06,719 Speaker 2: of mini loaves, which is so good because you can 446 00:21:06,760 --> 00:21:08,879 Speaker 2: actually make individuals and then freeze them and then just 447 00:21:08,920 --> 00:21:12,000 Speaker 2: grab one out for a morning or afternoon tea. So 448 00:21:12,040 --> 00:21:14,200 Speaker 2: it's just a couple of cups are holding yourself raising flour, 449 00:21:14,480 --> 00:21:16,040 Speaker 2: bit of bi carb. And I'll tell you a funny thing. 450 00:21:16,400 --> 00:21:18,359 Speaker 2: What happened once when I was giving this recipe to 451 00:21:18,359 --> 00:21:21,040 Speaker 2: a magazine. It was such a mistake instead of a 452 00:21:21,040 --> 00:21:23,080 Speaker 2: tea spoons. For some reason, it set a cup of 453 00:21:23,160 --> 00:21:24,840 Speaker 2: bi carve. It was just like an era that I 454 00:21:24,840 --> 00:21:27,120 Speaker 2: didn't pick up, and then it got printed and all 455 00:21:27,119 --> 00:21:29,560 Speaker 2: these new plants anyway, So just to teaspoon a bi 456 00:21:29,600 --> 00:21:30,679 Speaker 2: carb But who. 457 00:21:30,560 --> 00:21:32,639 Speaker 3: Would actually put that in? If I saw that on 458 00:21:32,680 --> 00:21:33,240 Speaker 3: a recipe. 459 00:21:33,560 --> 00:21:37,240 Speaker 1: Likely that's wrong one hundred percent. People just like to 460 00:21:37,240 --> 00:21:39,960 Speaker 1: say that they did it, so you feel bad, but 461 00:21:40,119 --> 00:21:41,640 Speaker 1: they could. You couldn't have done it. 462 00:21:42,240 --> 00:21:44,399 Speaker 2: You can do some brown sugar or a sugar replacements 463 00:21:44,400 --> 00:21:47,640 Speaker 2: and vanilla cinnamon, loads of zucchinis and grate older zucchini, 464 00:21:47,680 --> 00:21:48,879 Speaker 2: including the skin to get. 465 00:21:48,720 --> 00:21:49,359 Speaker 1: Lots of fiber. 466 00:21:49,720 --> 00:21:51,679 Speaker 2: Half a couple of walnuts, couple of eggs, cup of 467 00:21:51,680 --> 00:21:54,119 Speaker 2: loaf fat milk, or you could do regular milk. It's fine, 468 00:21:54,200 --> 00:21:56,159 Speaker 2: a little bit olive oil so there's no butter in it. 469 00:21:56,160 --> 00:21:59,040 Speaker 2: It's delicious. I've made it for years because of the zucchinis. 470 00:21:59,040 --> 00:22:02,000 Speaker 2: That comes up so incredible dense and a great flavor. 471 00:22:02,040 --> 00:22:02,840 Speaker 1: With the walnuts. 472 00:22:03,080 --> 00:22:04,639 Speaker 2: You can make it as sweet as you like. You 473 00:22:04,640 --> 00:22:06,720 Speaker 2: can put extra sugar in or less if you like 474 00:22:06,760 --> 00:22:09,080 Speaker 2: it more savory. If you heat it with a little 475 00:22:09,119 --> 00:22:11,920 Speaker 2: bit of butter, on a loaf. It's a delicious way 476 00:22:11,920 --> 00:22:13,720 Speaker 2: to get a bit of veggies in and everyone loves 477 00:22:13,760 --> 00:22:16,480 Speaker 2: this recipe, so we'll pop that up on our Nuchitiontion 478 00:22:16,560 --> 00:22:19,439 Speaker 2: Couch page. And if you're wanting you enjoy a bit 479 00:22:19,480 --> 00:22:21,840 Speaker 2: of baking and the reason baking tends to be better 480 00:22:21,920 --> 00:22:23,680 Speaker 2: is we use better oils in it and better based 481 00:22:23,800 --> 00:22:26,920 Speaker 2: ingredients other than refined white flour and palm oil. You'll 482 00:22:26,920 --> 00:22:30,399 Speaker 2: love that recipe. And remember one teaspoon of bicarb, not 483 00:22:30,560 --> 00:22:33,399 Speaker 2: a cup, all right ly, and what that brings us 484 00:22:33,400 --> 00:22:36,440 Speaker 2: to the end of our midweek motivational episode on a Wednesday. 485 00:22:36,640 --> 00:22:39,159 Speaker 2: Thank you for listening, and don't forget to subscribe and 486 00:22:39,160 --> 00:22:41,120 Speaker 2: tell all your friends about it so you can continue 487 00:22:41,160 --> 00:22:43,399 Speaker 2: to grow. And if you love the products, we've got 488 00:22:43,400 --> 00:22:46,080 Speaker 2: our brand new snacking guide on sale on our website, 489 00:22:46,160 --> 00:22:48,600 Speaker 2: the nutritioniancouch dot com. And we will see you on 490 00:22:48,640 --> 00:22:50,680 Speaker 2: Sunday for our regular weekly episode. 491 00:22:50,800 --> 00:22:51,520 Speaker 1: Thanks for listening.