1 00:00:00,840 --> 00:00:04,480 Speaker 1: How is your Christmas party food going so far? 2 00:00:05,400 --> 00:00:06,760 Speaker 2: Have you been keeping your diet. 3 00:00:06,559 --> 00:00:08,879 Speaker 1: On track or are you sneaking in a few too 4 00:00:08,920 --> 00:00:12,520 Speaker 1: many spring rolls or aaron chini ballts. On today's midweek 5 00:00:12,560 --> 00:00:15,520 Speaker 1: motivational episode of The Nutrition Couch, I share the reason 6 00:00:15,560 --> 00:00:18,200 Speaker 1: that I get so frustrated with my clients at this 7 00:00:18,320 --> 00:00:21,920 Speaker 1: time of year when certain foods slip into their food diary. 8 00:00:22,360 --> 00:00:24,600 Speaker 2: Hi, I'm Sussy Burrow and I'm Lean Wood. 9 00:00:24,880 --> 00:00:26,880 Speaker 1: And each week we bring you The Nutrition Couch, the 10 00:00:26,880 --> 00:00:28,720 Speaker 1: bi weekly podcast. It gets you up to date on 11 00:00:28,800 --> 00:00:30,480 Speaker 1: everything you need to know in the world of nutrition. 12 00:00:31,120 --> 00:00:35,440 Speaker 1: As all things fried party food. We have come across 13 00:00:35,479 --> 00:00:38,879 Speaker 1: a delightful Christmas range of foods at one of our 14 00:00:39,000 --> 00:00:41,959 Speaker 1: big supermarkets that we wanted to share, and I'm going 15 00:00:42,000 --> 00:00:45,200 Speaker 1: to share a pretty healthy dip recipe which will add 16 00:00:45,240 --> 00:00:49,320 Speaker 1: a lot of color and nutrition to your platters. So Leanne. 17 00:00:50,040 --> 00:00:52,360 Speaker 1: First of all, we will preface this segment by saying 18 00:00:52,400 --> 00:00:55,080 Speaker 1: that we are not food purists. You and I we 19 00:00:55,120 --> 00:00:57,920 Speaker 1: certainly indulge, particularly when we come together as we will 20 00:00:57,960 --> 00:00:59,760 Speaker 1: be in a couple of weeks. Time to have a 21 00:00:59,800 --> 00:01:02,040 Speaker 1: big planning session and a bit of celebration for a 22 00:01:02,040 --> 00:01:06,280 Speaker 1: big twenty twenty three. But there are certain things that 23 00:01:06,440 --> 00:01:10,440 Speaker 1: do pop into my client's food diaries that do drive 24 00:01:10,600 --> 00:01:11,759 Speaker 1: me crazy. 25 00:01:12,520 --> 00:01:14,440 Speaker 2: And I want to be really clear to. 26 00:01:14,360 --> 00:01:18,480 Speaker 1: Say that I'm not trying to target specific foods and 27 00:01:18,640 --> 00:01:21,760 Speaker 1: encouraging restrictive diets. But what I am saying about a 28 00:01:21,760 --> 00:01:24,080 Speaker 1: couple of these foods that I've seen several times in 29 00:01:24,120 --> 00:01:26,840 Speaker 1: the past week, which is why I wanted to bring 30 00:01:26,840 --> 00:01:30,240 Speaker 1: it up with you, is that I think when it 31 00:01:30,319 --> 00:01:33,800 Speaker 1: becomes a quality issue of what people are eating, I 32 00:01:33,840 --> 00:01:36,200 Speaker 1: feel like it's important we understand what's in some of 33 00:01:36,200 --> 00:01:38,640 Speaker 1: those foods and so why perhaps they might drive us 34 00:01:38,680 --> 00:01:39,840 Speaker 1: more crazy than others. 35 00:01:40,280 --> 00:01:41,919 Speaker 2: So, for example, if you're at. 36 00:01:42,120 --> 00:01:47,200 Speaker 1: An amazing event and there's this great smaugasbord platter of 37 00:01:47,280 --> 00:01:51,280 Speaker 1: beautiful cheeses and meats and gorgeous fresh food and seafood, 38 00:01:51,320 --> 00:01:54,040 Speaker 1: I would say, go for your life. You know, if 39 00:01:54,040 --> 00:01:57,400 Speaker 1: it's delicious, good quality food and it's a special celebration, 40 00:01:58,240 --> 00:02:01,560 Speaker 1: I would never encourage clients to actively restrict on those times. 41 00:02:01,600 --> 00:02:03,600 Speaker 1: You know, good food is to be celebrated. This is 42 00:02:03,640 --> 00:02:05,480 Speaker 1: a special time of year if it's been a tough one, 43 00:02:05,480 --> 00:02:07,720 Speaker 1: which it has for many, you know, there are special 44 00:02:07,720 --> 00:02:10,280 Speaker 1: things that need to be celebrated. I'm not talking about that. 45 00:02:10,440 --> 00:02:13,280 Speaker 1: I am talking about what I would describe as really 46 00:02:14,040 --> 00:02:18,440 Speaker 1: poor quality food that slips in under the pretense, oh well, 47 00:02:18,480 --> 00:02:21,119 Speaker 1: there was nothing else there, or it's Christmas. And one 48 00:02:21,160 --> 00:02:23,400 Speaker 1: of those foods that has slipped in several times is 49 00:02:23,480 --> 00:02:27,840 Speaker 1: fried spring rolls. Now, the reason that when I see 50 00:02:27,880 --> 00:02:30,359 Speaker 1: a spring roll and one of my client's food dryeries, 51 00:02:30,400 --> 00:02:33,840 Speaker 1: it drives me insane is that literally there is no 52 00:02:34,440 --> 00:02:37,800 Speaker 1: positive nutritional content in that spring roll. Now, sure, if 53 00:02:37,840 --> 00:02:39,960 Speaker 1: you're making it at home with your mum's fresh veggies 54 00:02:40,080 --> 00:02:42,880 Speaker 1: and in a good quality oil occasionally, but in the 55 00:02:42,919 --> 00:02:47,280 Speaker 1: case of mass produced cannopes, which is generally the context 56 00:02:47,280 --> 00:02:50,080 Speaker 1: i'm talking about here, when you get a spring roll, 57 00:02:50,160 --> 00:02:53,600 Speaker 1: it is literally fat on a plate, and it is 58 00:02:53,680 --> 00:02:57,880 Speaker 1: literally fat of the worst possible kind. So when you 59 00:02:58,040 --> 00:03:02,519 Speaker 1: have mass produced cannopse so I'm not talking beautiful tashimi 60 00:03:02,760 --> 00:03:05,520 Speaker 1: or meat skewers or anything like that. I'm talking about 61 00:03:05,560 --> 00:03:07,280 Speaker 1: the fried stuff that you know has come out of 62 00:03:07,280 --> 00:03:09,079 Speaker 1: a packet, put in the oven and then spread it 63 00:03:09,120 --> 00:03:13,960 Speaker 1: out so in that they generally use blended vegetable oil. Now, 64 00:03:14,000 --> 00:03:16,640 Speaker 1: blended vegetable oil will be described perhaps as palm oil, 65 00:03:16,720 --> 00:03:19,320 Speaker 1: or it will just save vegetable oil, and that is 66 00:03:19,360 --> 00:03:23,480 Speaker 1: the most processed, refined type of oil that you can consume. 67 00:03:24,040 --> 00:03:27,240 Speaker 1: It's extremely high in what we call the bad fats, 68 00:03:27,280 --> 00:03:30,480 Speaker 1: the pro inflammatory amiga six fats, which we know in 69 00:03:30,520 --> 00:03:33,080 Speaker 1: the body drown out the good fats like the Amiga threes, 70 00:03:33,120 --> 00:03:36,360 Speaker 1: which are anti inflammatory, and a high intake of which 71 00:03:36,400 --> 00:03:38,760 Speaker 1: in the Western world is associated with a number of 72 00:03:38,800 --> 00:03:44,040 Speaker 1: disease states and pro inflammatory conditions, including heart disease, type two, diabetes, arthriders, 73 00:03:44,760 --> 00:03:48,080 Speaker 1: all those kind of chronic disease states. So one of 74 00:03:48,080 --> 00:03:51,280 Speaker 1: my clients who is trying to adhere to a program 75 00:03:51,360 --> 00:03:53,520 Speaker 1: relatively a wile to achieve their goal of fat loss, 76 00:03:53,920 --> 00:03:55,960 Speaker 1: and they throw a spring roll or two in there, 77 00:03:56,000 --> 00:03:59,280 Speaker 1: which adds probably at least two hundred calories, so almost 78 00:03:59,320 --> 00:04:03,600 Speaker 1: out of a mere for no positive protein, no vegetable 79 00:04:03,680 --> 00:04:06,240 Speaker 1: it's just literally fat, probably eight to ten grams of 80 00:04:06,240 --> 00:04:08,280 Speaker 1: fat per spring roll. And that's not a big one. 81 00:04:08,920 --> 00:04:12,360 Speaker 1: And my question is did you get any pleasure out 82 00:04:12,400 --> 00:04:15,000 Speaker 1: of eating that? So, first of all, I know it's 83 00:04:15,080 --> 00:04:18,680 Speaker 1: just bad fat going in in a very concentrated source 84 00:04:18,720 --> 00:04:21,400 Speaker 1: of calories, and it's not offering any fool factor. We 85 00:04:21,440 --> 00:04:23,680 Speaker 1: know that pastry based items are one of the least 86 00:04:23,720 --> 00:04:26,360 Speaker 1: filling foods you can consume in general, which is why 87 00:04:26,400 --> 00:04:28,400 Speaker 1: you can down three croissants and not look back. It's 88 00:04:28,440 --> 00:04:31,840 Speaker 1: not what we call satisfying, not sati eating. But I 89 00:04:31,880 --> 00:04:34,919 Speaker 1: also am arguing that there's no real pleasure with it. 90 00:04:35,200 --> 00:04:36,760 Speaker 1: You know, you sort of down it, you don't even 91 00:04:36,800 --> 00:04:38,960 Speaker 1: notice you have three or four, you've eaten more calories 92 00:04:38,960 --> 00:04:41,120 Speaker 1: than a meal, and you just slip it in. Oh, 93 00:04:41,160 --> 00:04:43,760 Speaker 1: it's you know, Christmas, it's a party. And what I 94 00:04:43,760 --> 00:04:45,800 Speaker 1: want to draw everyone's attention to is that they are 95 00:04:45,800 --> 00:04:48,520 Speaker 1: the food decisions at this time of year that differentiate 96 00:04:48,560 --> 00:04:50,760 Speaker 1: whether you keep on track with your goals or a 97 00:04:50,800 --> 00:04:54,080 Speaker 1: two or three kilos heavier come January. Because not only 98 00:04:54,160 --> 00:04:57,479 Speaker 1: are you indulging in special holiday foods plum pudding, it 99 00:04:57,520 --> 00:04:59,960 Speaker 1: might be special mince pies, it might be you know, 100 00:05:00,200 --> 00:05:03,240 Speaker 1: cheese platters, whatever your indulgence is, but as soon as 101 00:05:03,279 --> 00:05:05,920 Speaker 1: you're adding in those very high fat foods that are 102 00:05:05,960 --> 00:05:09,720 Speaker 1: consumed very quickly, mindlessly, it really means to me you're 103 00:05:09,760 --> 00:05:13,240 Speaker 1: not focusing and not making great food decisions. So if 104 00:05:13,240 --> 00:05:15,800 Speaker 1: you said to me a fried spring roll on a 105 00:05:15,880 --> 00:05:18,200 Speaker 1: platter at an event. Is your favorite food in the world, 106 00:05:18,200 --> 00:05:20,120 Speaker 1: I'd say, go for it, But I'm arguing that that's 107 00:05:20,160 --> 00:05:22,120 Speaker 1: not the case, and we too often let these things 108 00:05:22,200 --> 00:05:22,840 Speaker 1: slip in at. 109 00:05:22,720 --> 00:05:23,320 Speaker 2: This time of year. 110 00:05:23,320 --> 00:05:25,040 Speaker 1: Like I said, I've said three or four clients setting 111 00:05:25,080 --> 00:05:27,640 Speaker 1: me spring rolls on our food diary. So I just 112 00:05:27,640 --> 00:05:29,120 Speaker 1: wanted to talk about it in terms of it's the 113 00:05:29,160 --> 00:05:32,120 Speaker 1: fat quality that bothers lead and I the most, and 114 00:05:32,279 --> 00:05:34,800 Speaker 1: it's I think a bad habit to be mindlessly munching 115 00:05:34,839 --> 00:05:36,599 Speaker 1: on poor quality food when we go out. 116 00:05:37,080 --> 00:05:38,680 Speaker 3: Yeah, I don't disagree, And you know what it comes 117 00:05:38,720 --> 00:05:41,680 Speaker 3: down to, like of planning, because I myself have been 118 00:05:41,680 --> 00:05:43,880 Speaker 3: called in the exact same situation or am at a party. 119 00:05:43,880 --> 00:05:46,160 Speaker 3: I haven't eaten properly. I've been busy with the kids 120 00:05:46,200 --> 00:05:47,600 Speaker 3: and I look at the time and I think, oh crap, 121 00:05:47,640 --> 00:05:49,000 Speaker 3: I didn't get time to eat, and I run out 122 00:05:49,000 --> 00:05:51,120 Speaker 3: the door and the first thing that comes out around 123 00:05:51,120 --> 00:05:53,400 Speaker 3: at the party is deep fried spring rolls or dimsums. 124 00:05:53,400 --> 00:05:55,400 Speaker 3: And of course, when you're hungry, you're going to have some. 125 00:05:55,520 --> 00:05:57,159 Speaker 3: You're not going to be like, well, I'll just wait 126 00:05:57,160 --> 00:05:58,960 Speaker 3: and see what's gonna You know, what else is coming 127 00:05:58,960 --> 00:06:01,000 Speaker 3: out of the kitchen, and if it's to be better quality, 128 00:06:01,160 --> 00:06:03,520 Speaker 3: you literally all your brain does is go, I'm hungry, 129 00:06:03,640 --> 00:06:06,039 Speaker 3: I'm going to eat. So it really does come down 130 00:06:06,080 --> 00:06:08,640 Speaker 3: to that planning and preparation at this time of year 131 00:06:08,640 --> 00:06:11,240 Speaker 3: and really doing the best you can to stay on 132 00:06:11,279 --> 00:06:14,640 Speaker 3: top of it and minimize the amount of deep fried, 133 00:06:14,920 --> 00:06:17,000 Speaker 3: overly kind of processed foods that are going in. And 134 00:06:17,000 --> 00:06:19,159 Speaker 3: we're talking about the spring rolls, the one toms, the 135 00:06:19,200 --> 00:06:21,800 Speaker 3: dim sims, the even things like the wedges and that 136 00:06:21,880 --> 00:06:24,200 Speaker 3: sort of thing, because they are really jacked full of 137 00:06:24,360 --> 00:06:26,719 Speaker 3: different types of salts and vegetable oils and that sort 138 00:06:26,720 --> 00:06:29,040 Speaker 3: of thing which aren't ideally the best for us. You know, 139 00:06:29,200 --> 00:06:31,279 Speaker 3: a standard roast potato is far better that you're going 140 00:06:31,320 --> 00:06:33,599 Speaker 3: to make yourself at home. So it really does, for 141 00:06:33,640 --> 00:06:36,200 Speaker 3: the most part, myself included, most people come back to 142 00:06:36,279 --> 00:06:38,760 Speaker 3: lack of planning. So you really want to as much 143 00:06:38,760 --> 00:06:41,760 Speaker 3: as possible during this busy time of year, be selective 144 00:06:41,839 --> 00:06:44,400 Speaker 3: with the events that you say yes to, be very 145 00:06:44,440 --> 00:06:46,680 Speaker 3: selective with your time. Are you going to three or 146 00:06:46,680 --> 00:06:49,520 Speaker 3: four different Christmas parties in the one week, skipping three 147 00:06:49,600 --> 00:06:52,039 Speaker 3: or four of your exercise sessions, skipping three or four 148 00:06:52,080 --> 00:06:55,520 Speaker 3: good quality homemade meals and chowering down on free alcohol 149 00:06:55,560 --> 00:06:58,320 Speaker 3: and deep fried spring rolls and dim sims because you're 150 00:06:58,320 --> 00:07:00,400 Speaker 3: at all of these social events at this time year, 151 00:07:00,400 --> 00:07:02,279 Speaker 3: were in reality you probably could have said no to 152 00:07:02,320 --> 00:07:04,640 Speaker 3: one or two of them, So really be selective with 153 00:07:04,720 --> 00:07:07,159 Speaker 3: the events that you say yes to, the foods that 154 00:07:07,240 --> 00:07:11,440 Speaker 3: you consume, and also not just entirely skipping exercise sessions. 155 00:07:11,520 --> 00:07:13,760 Speaker 3: Is it okay to have a rest, absolutely, Is it 156 00:07:13,760 --> 00:07:16,200 Speaker 3: okay to just give a few sessions, absolutely, But if 157 00:07:16,240 --> 00:07:18,800 Speaker 3: your goal isn't to gain a whole bunch of kilos 158 00:07:18,800 --> 00:07:21,360 Speaker 3: throughout December, you really want to stay on top of 159 00:07:21,400 --> 00:07:23,400 Speaker 3: your exercise and movement at this time of year, and 160 00:07:23,480 --> 00:07:26,840 Speaker 3: as many good quality home cooked meals as possible as well. 161 00:07:27,000 --> 00:07:28,640 Speaker 1: And we're going to go into a lot more detail 162 00:07:28,960 --> 00:07:32,000 Speaker 1: on surviving Christmas on our Sunday episode, so we'll give 163 00:07:32,040 --> 00:07:34,920 Speaker 1: a lot more strategies and tricks on Sunday morning. But 164 00:07:35,000 --> 00:07:37,680 Speaker 1: I just really wanted to emphasize be careful with the 165 00:07:37,720 --> 00:07:40,320 Speaker 1: pastry because that is the one that can one in 166 00:07:40,400 --> 00:07:43,760 Speaker 1: some cases, introduce trans fats into the diet. Pastry based 167 00:07:43,760 --> 00:07:46,360 Speaker 1: foods at Australia are one of the highest contributors to 168 00:07:46,600 --> 00:07:48,880 Speaker 1: trans fat, which are the ones that are particularly damaging 169 00:07:48,880 --> 00:07:51,960 Speaker 1: to the body because they're still often using hydrogenated or 170 00:07:52,040 --> 00:07:54,960 Speaker 1: vegetable shortening as part of the ingredient list or sort 171 00:07:55,000 --> 00:07:58,880 Speaker 1: of margarine type product to get the pastry consistency. So 172 00:07:58,920 --> 00:08:01,000 Speaker 1: you're actually much better to have homemade sort of mince 173 00:08:01,080 --> 00:08:04,520 Speaker 1: pie based on butter, if anything, then to have commercially produced, 174 00:08:04,520 --> 00:08:07,640 Speaker 1: mass sort of produced options. And I think, yeah, just 175 00:08:07,720 --> 00:08:10,200 Speaker 1: be really questioning, because I think when you start to 176 00:08:10,240 --> 00:08:12,840 Speaker 1: take control of your food intake and start to say 177 00:08:12,960 --> 00:08:16,400 Speaker 1: no to poor quality food, it goes a long way 178 00:08:16,440 --> 00:08:19,040 Speaker 1: to make it easier to eat well because you're no 179 00:08:19,120 --> 00:08:21,640 Speaker 1: longer having that debate should I should I not? As 180 00:08:21,640 --> 00:08:23,920 Speaker 1: opposed to having that rule. I'm not going to waste 181 00:08:23,920 --> 00:08:26,600 Speaker 1: my calories on poor quality food, and in particular, deep 182 00:08:26,680 --> 00:08:29,360 Speaker 1: fried pastry, which is probably made in the worst type 183 00:08:29,360 --> 00:08:32,200 Speaker 1: of oil possible, is probably not a really good choice 184 00:08:32,200 --> 00:08:34,280 Speaker 1: for my body, unless it's one of my what would land. 185 00:08:34,120 --> 00:08:35,520 Speaker 2: Would describe as salt foods. 186 00:08:35,640 --> 00:08:37,360 Speaker 1: But I'll just give another example because you said the 187 00:08:37,360 --> 00:08:38,760 Speaker 1: fish and chips, and I was at an event on 188 00:08:38,800 --> 00:08:40,600 Speaker 1: Friday night and they brought around the fish and chips 189 00:08:40,600 --> 00:08:43,200 Speaker 1: and the tubs two and salt and pepper. 190 00:08:43,240 --> 00:08:45,800 Speaker 2: Calamari. People often think that's healthy. 191 00:08:45,840 --> 00:08:50,040 Speaker 1: I think, but it's not really like squid or calamari 192 00:08:50,200 --> 00:08:52,640 Speaker 1: is quite good. It's very lean, it's very low calorie. 193 00:08:52,640 --> 00:08:54,200 Speaker 1: But as soon as they crumb and fry it, and 194 00:08:54,240 --> 00:08:56,079 Speaker 1: even if it's a salt and pepper it's light better. 195 00:08:56,679 --> 00:08:58,800 Speaker 1: It's got so much salt in it can shift your 196 00:08:58,800 --> 00:09:00,760 Speaker 1: weight up by a couple of kilos the next day. 197 00:09:00,960 --> 00:09:02,959 Speaker 1: So that is not a healthier choice. As soon as 198 00:09:02,960 --> 00:09:05,640 Speaker 1: you see a batter, I would be really careful. It's 199 00:09:05,679 --> 00:09:09,120 Speaker 1: really generally not foods. Many of have extra calories to tolerate, 200 00:09:09,160 --> 00:09:12,800 Speaker 1: particularly at this time of year. So yeah, watch out 201 00:09:12,800 --> 00:09:14,760 Speaker 1: for the pastry. And you know, the lesser that you 202 00:09:14,760 --> 00:09:17,400 Speaker 1: eat this festive season in general, I would say the better. 203 00:09:18,440 --> 00:09:20,319 Speaker 1: All rightly, Anne, Well I'll just take over because Anne's 204 00:09:20,360 --> 00:09:21,880 Speaker 1: very tired today, so she'll be happy if I just 205 00:09:21,880 --> 00:09:22,200 Speaker 1: took on. 206 00:09:22,400 --> 00:09:25,760 Speaker 2: Absolutely, you go through it. She's got a baby. Sit 207 00:09:25,920 --> 00:09:26,560 Speaker 2: slate very much. 208 00:09:27,840 --> 00:09:30,200 Speaker 1: Leanna and I are not associated with any major supermarket, 209 00:09:30,200 --> 00:09:31,640 Speaker 1: but we're very open to associations. 210 00:09:31,640 --> 00:09:33,679 Speaker 2: If anyone's listening, you don't want to sponsors. 211 00:09:33,800 --> 00:09:36,400 Speaker 1: If anyone's to sponsor, I would generally go to Bosth 212 00:09:36,440 --> 00:09:39,240 Speaker 1: supermarkets most days to pick some sort of ingredients, Like today, 213 00:09:39,240 --> 00:09:41,800 Speaker 1: I've been to get avocados three times because my shoit 214 00:09:41,920 --> 00:09:44,320 Speaker 1: was not going very well. But by the bye, I 215 00:09:44,440 --> 00:09:49,480 Speaker 1: have noticed that Coals this season have got an amazing 216 00:09:49,880 --> 00:09:52,840 Speaker 1: range of Christmas foods, which I think are so fun. 217 00:09:52,880 --> 00:09:53,120 Speaker 2: Now. 218 00:09:53,360 --> 00:09:54,800 Speaker 1: I don't know if we talked about it last year, 219 00:09:54,800 --> 00:09:57,240 Speaker 1: but Cole's had had these little ice creams on a 220 00:09:57,280 --> 00:09:59,160 Speaker 1: stick New Leanna and I are big fans already of 221 00:09:59,200 --> 00:10:01,280 Speaker 1: the Coals ice cream on a stick, but they had 222 00:10:01,320 --> 00:10:04,240 Speaker 1: little Santas and little penguins last year and they were 223 00:10:04,280 --> 00:10:06,480 Speaker 1: like one hundred calorie little mini ice creams. I haven't 224 00:10:06,480 --> 00:10:08,480 Speaker 1: seen those yet, and they were cute. But they've got 225 00:10:08,480 --> 00:10:13,280 Speaker 1: this rangely Anne of like Christmas gourmet food like coals 226 00:10:13,320 --> 00:10:17,000 Speaker 1: Finess Prissy and carrots with her butter and coals Finess, 227 00:10:17,280 --> 00:10:21,040 Speaker 1: pome and tea potatoes and this big herb crusted salmon 228 00:10:21,040 --> 00:10:24,480 Speaker 1: and you find it like in sort of one section 229 00:10:24,559 --> 00:10:26,280 Speaker 1: of the freezer, in like one at the end they've 230 00:10:26,280 --> 00:10:29,679 Speaker 1: like dedicated it's in like black packaging. And I just 231 00:10:29,679 --> 00:10:31,640 Speaker 1: think they're fabulous because there's a mix of things that 232 00:10:31,640 --> 00:10:33,480 Speaker 1: are a bit more indulgent, like this is a Coal's 233 00:10:33,520 --> 00:10:38,160 Speaker 1: finest prescudo wrapped chicken breast, but they're actually pretty nutritionally strong, 234 00:10:38,480 --> 00:10:40,520 Speaker 1: like most of the products, would say, the exception of 235 00:10:40,559 --> 00:10:42,560 Speaker 1: the desserts are foods. 236 00:10:42,559 --> 00:10:43,240 Speaker 2: I would recommend. 237 00:10:43,320 --> 00:10:46,280 Speaker 1: We had the carrots and the peas one night when 238 00:10:46,280 --> 00:10:47,960 Speaker 1: I was cooking, and they just add a little bit 239 00:10:47,960 --> 00:10:50,760 Speaker 1: of flavor, add some extra veggies in for Christmas, and 240 00:10:50,800 --> 00:10:53,440 Speaker 1: I thought, what a great initiative, because you know, we're 241 00:10:53,440 --> 00:10:56,720 Speaker 1: so often having a go or questioning the quality of 242 00:10:56,720 --> 00:10:59,319 Speaker 1: foods that are out there, and or you know, telling 243 00:10:59,320 --> 00:11:01,079 Speaker 1: people what to juice. And I thought it would be 244 00:11:01,080 --> 00:11:03,320 Speaker 1: a nice change to actually, you know, say, if you're 245 00:11:03,320 --> 00:11:05,679 Speaker 1: looking for a little bit of excitement this Christmas, check 246 00:11:05,679 --> 00:11:06,880 Speaker 1: out the Coals Christmas range. 247 00:11:06,880 --> 00:11:08,719 Speaker 2: This is not sponsored. I just saw it in there 248 00:11:08,760 --> 00:11:09,640 Speaker 2: and thought how fun. 249 00:11:10,000 --> 00:11:12,880 Speaker 1: And I really like that there's vegetable options and spins 250 00:11:12,880 --> 00:11:15,840 Speaker 1: on vegetables, because of course, one of the issues in 251 00:11:16,000 --> 00:11:18,640 Speaker 1: encouraging people to eat more vegetables is that the perception 252 00:11:18,679 --> 00:11:20,920 Speaker 1: they're dull or they're boring all that a taste and 253 00:11:21,000 --> 00:11:23,720 Speaker 1: sometimes adding a little bit of butter to your vegetables 254 00:11:23,800 --> 00:11:26,600 Speaker 1: or doing a bit of cheese with potatoes can transform 255 00:11:26,640 --> 00:11:29,040 Speaker 1: a pretty bland dish into something delicious, and everybody eats 256 00:11:29,040 --> 00:11:30,640 Speaker 1: a whole lot more of it. So I'm certainly not 257 00:11:30,679 --> 00:11:32,679 Speaker 1: against flavoring up the veggies. And I think the peas 258 00:11:32,679 --> 00:11:35,120 Speaker 1: are like mint and something. But yeah, I tried them 259 00:11:35,120 --> 00:11:37,520 Speaker 1: with the kids. They were really good. So yeah, big 260 00:11:37,520 --> 00:11:39,480 Speaker 1: thumbs up from me. With Coals and what they've done 261 00:11:39,480 --> 00:11:41,240 Speaker 1: for their Christmas range, I think it's fantastic. 262 00:11:41,679 --> 00:11:42,280 Speaker 2: I think it's great. 263 00:11:42,280 --> 00:11:43,920 Speaker 3: When you first text me and said let's talk about 264 00:11:43,920 --> 00:11:46,800 Speaker 3: the Coals Christmas Range, I literally was like, what's happened 265 00:11:46,840 --> 00:11:49,160 Speaker 3: to Susie? Why is she recommending fruit mints past to 266 00:11:49,160 --> 00:11:51,280 Speaker 3: our clients? And then I realized that you were talking 267 00:11:51,320 --> 00:11:53,360 Speaker 3: about chicken and vegetables, and I was like, there's my 268 00:11:53,400 --> 00:11:54,120 Speaker 3: old suzybag. 269 00:11:55,160 --> 00:11:57,320 Speaker 2: I just thought you're talking about the desserts. You should 270 00:11:57,440 --> 00:11:58,760 Speaker 2: know your mother works at Coals. 271 00:11:58,920 --> 00:12:00,920 Speaker 3: I haven't seen I honestly haven't seen this strange, but 272 00:12:00,920 --> 00:12:03,080 Speaker 3: they look fancy. Let's be honest that they're a little 273 00:12:03,120 --> 00:12:05,480 Speaker 3: bit more expensive as you do. You're paying for, you know, 274 00:12:05,600 --> 00:12:08,120 Speaker 3: better quality products. I mean prosudo wrapped chicken breast with 275 00:12:08,200 --> 00:12:10,400 Speaker 3: fig jam butter and a camembert core. 276 00:12:10,840 --> 00:12:11,680 Speaker 2: That's delicious. 277 00:12:11,720 --> 00:12:13,760 Speaker 3: I mean, you get two filets in there, it sounds 278 00:12:13,840 --> 00:12:17,199 Speaker 3: delicious for sixteen dollars. So it's not the most affordable 279 00:12:17,200 --> 00:12:19,640 Speaker 3: thing in the supermarket, absolutely not. But it's also far 280 00:12:19,760 --> 00:12:21,640 Speaker 3: cheaper than if you were you know, you and your 281 00:12:21,640 --> 00:12:23,280 Speaker 3: partner would out for meal at a restaurant and you 282 00:12:23,360 --> 00:12:25,800 Speaker 3: got Presudo wrap chicken breast with three in the middle. 283 00:12:25,840 --> 00:12:28,360 Speaker 3: That would easily be thirty five forty you've lived in 284 00:12:28,400 --> 00:12:31,600 Speaker 3: sitting maybe forty five fifty dollars a meal let alone 285 00:12:31,640 --> 00:12:31,960 Speaker 3: for two. 286 00:12:32,040 --> 00:12:33,800 Speaker 2: So it's actually very affordable. 287 00:12:33,400 --> 00:12:36,200 Speaker 3: When you compare it to a fancy meal at a restaurant. 288 00:12:36,200 --> 00:12:37,840 Speaker 3: So I'm a big fan of this, And like you said, 289 00:12:37,880 --> 00:12:39,839 Speaker 3: anything we can do to get our clients eating more 290 00:12:39,960 --> 00:12:42,920 Speaker 3: vegetables is okay by me. So I like that we've 291 00:12:42,920 --> 00:12:45,480 Speaker 3: got some fancier vegetables on the market and you know, 292 00:12:45,600 --> 00:12:47,400 Speaker 3: go calls. I think it's a good a good option 293 00:12:47,480 --> 00:12:49,160 Speaker 3: for them, particularly this time of year. I hope it 294 00:12:49,200 --> 00:12:50,600 Speaker 3: sticks around well. 295 00:12:50,600 --> 00:12:52,480 Speaker 1: I think the thing I liked about the chicken was 296 00:12:52,520 --> 00:12:54,760 Speaker 1: that Prosudo is extremely high in sodium. 297 00:12:54,800 --> 00:12:55,720 Speaker 2: Like a server. 298 00:12:55,840 --> 00:12:58,720 Speaker 1: Prescudo has almost got I think two thousand milligrams of sodium, 299 00:12:58,720 --> 00:13:00,959 Speaker 1: but that prestudo chicken rest doesn't have that much. I 300 00:13:01,000 --> 00:13:03,880 Speaker 1: think it's seven hundred, which is pretty low for something 301 00:13:03,880 --> 00:13:04,840 Speaker 1: that's got protudo with it. 302 00:13:04,880 --> 00:13:06,640 Speaker 2: So they've kept the portions well controlled. 303 00:13:06,800 --> 00:13:09,520 Speaker 1: But I also thought if you're entertaining and having people over, 304 00:13:09,600 --> 00:13:11,560 Speaker 1: you know, often we would go and get barbecue chicken 305 00:13:11,600 --> 00:13:14,320 Speaker 1: and salads, and we think that's healthier. But let's be honest, 306 00:13:14,320 --> 00:13:16,560 Speaker 1: barbecue chicken packs a fair salt punch as well. With 307 00:13:16,640 --> 00:13:19,440 Speaker 1: all the seasoning and then the salads you're often getting 308 00:13:19,440 --> 00:13:22,040 Speaker 1: things like your Caesar or your Greek. You know, they're 309 00:13:22,040 --> 00:13:24,600 Speaker 1: not overly low in calories. You know, you could get 310 00:13:24,600 --> 00:13:26,000 Speaker 1: those chicken breast and pop them and the other them 311 00:13:26,040 --> 00:13:28,200 Speaker 1: and served with veggies as a Christmas dinner and you'd 312 00:13:28,240 --> 00:13:30,160 Speaker 1: be pretty on track with healthyness. 313 00:13:30,240 --> 00:13:32,480 Speaker 2: So yeah, no, I think they were really good. So yeah, 314 00:13:32,559 --> 00:13:32,920 Speaker 2: check them out. 315 00:13:32,920 --> 00:13:34,720 Speaker 1: They're in black packaging, and as I said, I find 316 00:13:34,760 --> 00:13:36,520 Speaker 1: them normally like kind of at the end of the 317 00:13:36,559 --> 00:13:40,079 Speaker 1: ice creams on their own in a whole freezer dedicated 318 00:13:40,120 --> 00:13:43,560 Speaker 1: to Christmas foods. And there are some like cannapis like 319 00:13:43,720 --> 00:13:46,000 Speaker 1: pastries that you can heat up as well. They're not 320 00:13:46,040 --> 00:13:49,880 Speaker 1: as healthy, but certainly the main range of proteins in vege, 321 00:13:49,920 --> 00:13:50,320 Speaker 1: I thought. 322 00:13:50,200 --> 00:13:52,760 Speaker 2: How fantastic. I love it, so yeah, good initiative. 323 00:13:52,760 --> 00:13:55,320 Speaker 1: And I've been impressed with Cols the whole yearlyad their 324 00:13:55,600 --> 00:13:58,280 Speaker 1: range of pre made meats like the shredded pork, the 325 00:13:58,280 --> 00:14:02,840 Speaker 1: shredded lamb, the crumb chicken in the fresh section. They're 326 00:14:02,840 --> 00:14:04,600 Speaker 1: all lean, they're less most of them are less than 327 00:14:04,640 --> 00:14:07,120 Speaker 1: ten percent fat. Like that ready to go range is 328 00:14:07,160 --> 00:14:09,720 Speaker 1: a really good initiative. And I compared it to the 329 00:14:09,720 --> 00:14:12,720 Speaker 1: Woolies range, and I bought some of the Woolies shredded 330 00:14:12,720 --> 00:14:15,400 Speaker 1: meat and they were nowhere near as lean. So certainly 331 00:14:15,440 --> 00:14:17,200 Speaker 1: Coals in that space are doing a great job at 332 00:14:17,200 --> 00:14:19,800 Speaker 1: giving people convenient options. And I love their pre made 333 00:14:19,840 --> 00:14:22,560 Speaker 1: salads as well, so at the moment they're my favorite. 334 00:14:22,600 --> 00:14:24,400 Speaker 1: I think that they're doing a lot in that space 335 00:14:24,480 --> 00:14:29,000 Speaker 1: of new staff that's lean, family, family friendly options, but 336 00:14:29,040 --> 00:14:30,840 Speaker 1: also at good price points, like you can get two 337 00:14:30,880 --> 00:14:33,200 Speaker 1: salad bags for nine dollars, like you could not buy 338 00:14:33,200 --> 00:14:34,800 Speaker 1: the salad ingredients for that much. 339 00:14:34,880 --> 00:14:38,360 Speaker 2: So yeah, credit, where credits do you go? Colls? And 340 00:14:38,400 --> 00:14:40,320 Speaker 2: feel free to sponsor us in twenty twenty four. 341 00:14:41,040 --> 00:14:44,520 Speaker 1: All right, Well, to finish off our midweek motivation episode 342 00:14:44,760 --> 00:14:46,720 Speaker 1: because we talk a lot about dips on the Nutrition Couch, 343 00:14:46,760 --> 00:14:48,640 Speaker 1: because Leanne and I are partial to it a dip 344 00:14:48,720 --> 00:14:50,520 Speaker 1: despite the fact we often talk about the ones we 345 00:14:50,520 --> 00:14:53,160 Speaker 1: don't like. In particular, we like the which dip thro 346 00:14:53,200 --> 00:14:53,640 Speaker 1: you lately. 347 00:14:53,560 --> 00:14:56,400 Speaker 3: In the Mediterranean one, the yumis one which Aldi has 348 00:14:56,480 --> 00:14:59,120 Speaker 3: the dope what are they called the dope or ganger 349 00:14:59,160 --> 00:14:59,440 Speaker 3: of it? 350 00:15:00,200 --> 00:15:03,200 Speaker 2: Yeah, for a dollar fifty cheever, Yeah, yeah, go to Aldi. 351 00:15:03,280 --> 00:15:05,240 Speaker 2: People go to Aldie and they go quickly. 352 00:15:05,920 --> 00:15:07,720 Speaker 1: You can't always get them in now they run out 353 00:15:07,800 --> 00:15:08,920 Speaker 1: quickly because people are onto it. 354 00:15:09,120 --> 00:15:11,720 Speaker 2: So this is a dip. Because we often talk about. 355 00:15:11,480 --> 00:15:14,080 Speaker 1: Hommice and so many of my clients think homae is healthy, 356 00:15:14,120 --> 00:15:15,160 Speaker 1: and it can be healthy. 357 00:15:15,200 --> 00:15:15,360 Speaker 2: You know. 358 00:15:15,440 --> 00:15:17,880 Speaker 1: Some of them, like the papel is made with extra 359 00:15:17,920 --> 00:15:20,360 Speaker 1: version olive oil, and some have higher proportions of chickpeas, 360 00:15:20,440 --> 00:15:22,720 Speaker 1: but in general it's pretty high in calories and fat, 361 00:15:23,200 --> 00:15:23,800 Speaker 1: so you've got to be. 362 00:15:23,720 --> 00:15:24,520 Speaker 2: Careful with the portion. 363 00:15:24,800 --> 00:15:28,400 Speaker 1: So this is a recipe for a healthier version of 364 00:15:28,440 --> 00:15:30,480 Speaker 1: a hommas that you can make at home that is 365 00:15:30,600 --> 00:15:33,600 Speaker 1: very rich in vegetables. So this is my green pea hommice. 366 00:15:33,840 --> 00:15:35,800 Speaker 1: Start with two cups of frozen peas, which is very 367 00:15:35,800 --> 00:15:39,640 Speaker 1: cost effective, a table spoitted tahiti, some garlics, some human mint, 368 00:15:39,800 --> 00:15:42,080 Speaker 1: some lemon, and basically all you need to do is 369 00:15:42,280 --> 00:15:44,200 Speaker 1: get your peas ready and then blend it up and 370 00:15:44,240 --> 00:15:47,440 Speaker 1: serve it with some vegetables or seeded crackers. And it 371 00:15:47,480 --> 00:15:50,360 Speaker 1: looks gorgeous because it is very bright green, and it 372 00:15:50,440 --> 00:15:53,360 Speaker 1: is delicious, and it is much lower in fat and 373 00:15:53,400 --> 00:15:56,320 Speaker 1: calories than most commercial dips because there's really not oil 374 00:15:56,320 --> 00:15:56,800 Speaker 1: in ly out. 375 00:15:56,800 --> 00:15:57,840 Speaker 2: It's just the peas a little bit of. 376 00:15:57,840 --> 00:16:00,320 Speaker 1: Taheni and certainly, if you wanted it a bit oiler, 377 00:16:00,320 --> 00:16:02,520 Speaker 1: you could put a little bit of extravergion oliver through it, 378 00:16:02,920 --> 00:16:04,880 Speaker 1: but I don't find you need it because I find 379 00:16:04,960 --> 00:16:08,160 Speaker 1: you know, it's got that sort of fibrous, rich texture, 380 00:16:08,480 --> 00:16:10,920 Speaker 1: so it's really quite filling as well, and that's a 381 00:16:10,920 --> 00:16:13,000 Speaker 1: great addition to any pattern at this time of year. 382 00:16:13,040 --> 00:16:15,960 Speaker 1: So we will pop that on our Instagram page and 383 00:16:16,240 --> 00:16:18,360 Speaker 1: if you cook it up, let us know and share 384 00:16:18,400 --> 00:16:19,600 Speaker 1: some photos of your platters. 385 00:16:20,080 --> 00:16:21,960 Speaker 3: Sounds great and a really good one for our pregnant 386 00:16:22,000 --> 00:16:23,440 Speaker 3: ladies at this time of year, because I know there's 387 00:16:23,440 --> 00:16:26,640 Speaker 3: nothing worse. I think I was only from remember like 388 00:16:26,680 --> 00:16:28,640 Speaker 3: seven or eight weeks pregnant last Christmas, so it's not 389 00:16:28,640 --> 00:16:30,280 Speaker 3: something you want to go shout from the rooftops. And 390 00:16:30,360 --> 00:16:31,880 Speaker 3: it's kind of that early on, so I was doing 391 00:16:31,920 --> 00:16:34,000 Speaker 3: my best to dodge, like, you know, the seafood and 392 00:16:34,040 --> 00:16:36,040 Speaker 3: the homus and that sort of thing, because during my 393 00:16:36,080 --> 00:16:38,360 Speaker 3: first pregnancy with me, they came out with new guidelines 394 00:16:38,400 --> 00:16:41,680 Speaker 3: in Australia that Thomas wasn't safe due to the tarhini content. 395 00:16:41,920 --> 00:16:43,040 Speaker 2: So this would be a great recipe. 396 00:16:43,040 --> 00:16:45,040 Speaker 3: I would just ditch the tarhini and add in some 397 00:16:45,080 --> 00:16:47,480 Speaker 3: Extraversion olive oil instead and blitz that up. And I 398 00:16:47,480 --> 00:16:49,640 Speaker 3: think you'd still get a really good green by Homas 399 00:16:49,760 --> 00:16:51,640 Speaker 3: without the tahani, which would make it a lot safe 400 00:16:51,800 --> 00:16:53,480 Speaker 3: for sort of pregnancy. So this could be a really 401 00:16:53,520 --> 00:16:55,640 Speaker 3: good one if you are, you know, pregnant this Christmas. 402 00:16:55,680 --> 00:16:57,440 Speaker 3: You're quite early on. You don't want to tell a 403 00:16:57,480 --> 00:16:59,640 Speaker 3: whole lot of people yet, and a big jug of 404 00:16:59,640 --> 00:17:02,160 Speaker 3: a mock hell could be a great solution for you. 405 00:17:02,120 --> 00:17:02,800 Speaker 2: On Christmas Day. 406 00:17:03,960 --> 00:17:06,160 Speaker 1: It definitely would come up well with Extraversion olive oil 407 00:17:06,200 --> 00:17:08,359 Speaker 1: one hundred percent. I had done it as a lower 408 00:17:08,400 --> 00:17:10,840 Speaker 1: fat version, but certainly that mix through would give a 409 00:17:10,840 --> 00:17:12,840 Speaker 1: lovely flavor as well, and Leanne will be a lot 410 00:17:12,840 --> 00:17:14,840 Speaker 1: happy this Christmas because she's not happy when she kind 411 00:17:14,840 --> 00:17:18,440 Speaker 1: of a champagne. So I'm a bit of festive spirits 412 00:17:18,440 --> 00:17:20,640 Speaker 1: this year. That's nicer for everyone, insent Leanne. 413 00:17:20,960 --> 00:17:21,320 Speaker 2: All right. 414 00:17:21,760 --> 00:17:26,240 Speaker 1: That brings us to the end of another midweek motivational episode. 415 00:17:26,280 --> 00:17:27,960 Speaker 1: Please get telling your friends about us so we can 416 00:17:27,960 --> 00:17:31,440 Speaker 1: continue to grow. And we have some couple actually of 417 00:17:31,560 --> 00:17:34,080 Speaker 1: pretty big announcements in the next couple of weeks before 418 00:17:34,119 --> 00:17:36,959 Speaker 1: the end of the year about some things coming in 419 00:17:37,040 --> 00:17:40,280 Speaker 1: twenty twenty four, and I think you're gonna really like 420 00:17:40,320 --> 00:17:42,560 Speaker 1: them too, So watch this space and we'll have that 421 00:17:42,560 --> 00:17:45,400 Speaker 1: news for you very shortly. Have a great week, Catch 422 00:17:45,440 --> 00:18:01,040 Speaker 1: you guys next week.