1 00:00:00,840 --> 00:00:05,520 Speaker 1: How is your Christmas party food going so far? Have 2 00:00:05,600 --> 00:00:07,560 Speaker 1: you been keeping your diet on track or are you 3 00:00:07,680 --> 00:00:10,520 Speaker 1: sneaking in a few too many spring rolls or aaron 4 00:00:10,600 --> 00:00:14,319 Speaker 1: chini balls. On today's midweek motivational episode of The Nutrition Couch, 5 00:00:14,520 --> 00:00:17,320 Speaker 1: I share the reason that I get so frustrated with 6 00:00:17,320 --> 00:00:20,599 Speaker 1: my clients at this time of year when certain foods 7 00:00:20,640 --> 00:00:23,759 Speaker 1: slip into their food diary. Hi, I'm Suzzy Burrell and 8 00:00:23,800 --> 00:00:25,960 Speaker 1: I'm Lean Wood, and each week we bring you The 9 00:00:26,040 --> 00:00:28,280 Speaker 1: Nutrition Couch, the bi weekly podcast that gets you up 10 00:00:28,360 --> 00:00:29,840 Speaker 1: to date on everything you need to know in the 11 00:00:29,840 --> 00:00:30,520 Speaker 1: world of nutrition. 12 00:00:31,160 --> 00:00:33,640 Speaker 2: As all things fried party food. 13 00:00:34,240 --> 00:00:38,239 Speaker 1: We have come across a delightful Christmas range of foods 14 00:00:38,280 --> 00:00:40,920 Speaker 1: at one of our big supermarkets that we wanted to share, 15 00:00:41,479 --> 00:00:44,320 Speaker 1: and I'm going to share a pretty healthy dip recipe 16 00:00:44,520 --> 00:00:46,920 Speaker 1: which will add a lot of color and nutrition to 17 00:00:47,040 --> 00:00:51,280 Speaker 1: your platters. So Leanne, First of all, we will preface 18 00:00:51,320 --> 00:00:53,960 Speaker 1: this segment by saying that we are not food purists. 19 00:00:54,000 --> 00:00:57,440 Speaker 1: You and I we certainly indulge, particularly when we come together, 20 00:00:57,480 --> 00:00:59,320 Speaker 1: as we will be in a couple of weeks. Time 21 00:00:59,400 --> 00:01:01,120 Speaker 1: to have a big planning session and a bit of 22 00:01:01,160 --> 00:01:05,119 Speaker 1: celebration for a big twenty twenty three. But there are 23 00:01:05,240 --> 00:01:09,200 Speaker 1: certain things that do pop into my client's food diaries 24 00:01:09,240 --> 00:01:13,600 Speaker 1: that do drive me crazy. And I want to be 25 00:01:13,680 --> 00:01:17,319 Speaker 1: really clear to say that I'm not trying to target 26 00:01:17,360 --> 00:01:21,200 Speaker 1: specific foods and encouraging restrictive diets. But what I am 27 00:01:21,240 --> 00:01:23,360 Speaker 1: saying about a couple of these foods that I've seen 28 00:01:23,400 --> 00:01:26,039 Speaker 1: several times in the past week, which is why I 29 00:01:26,240 --> 00:01:29,320 Speaker 1: wanted to bring it up with you, is that I 30 00:01:29,360 --> 00:01:33,080 Speaker 1: think when it becomes a quality issue of what people 31 00:01:33,160 --> 00:01:35,800 Speaker 1: are eating, I feel like it's important we understand what's 32 00:01:35,800 --> 00:01:37,920 Speaker 1: in some of those foods and so why perhaps they 33 00:01:38,000 --> 00:01:41,040 Speaker 1: might drive us more crazy than others. So for example, 34 00:01:41,040 --> 00:01:45,479 Speaker 1: if you're at an amazing event and there's this great 35 00:01:45,640 --> 00:01:50,320 Speaker 1: smaugasbord platter of beautiful cheeses and meats and gorgeous fresh 36 00:01:50,320 --> 00:01:53,240 Speaker 1: food and seafood, I would say go for your life. 37 00:01:53,680 --> 00:01:56,320 Speaker 1: You know, if it's delicious, good quality food and it's 38 00:01:56,320 --> 00:02:00,320 Speaker 1: a special celebration, I would never encourage clients to actively 39 00:02:00,400 --> 00:02:02,560 Speaker 1: restrict on those times. You know, good food is to 40 00:02:02,600 --> 00:02:03,360 Speaker 1: be celebrated. 41 00:02:03,400 --> 00:02:03,800 Speaker 2: This is a. 42 00:02:03,720 --> 00:02:05,520 Speaker 1: Special time of year if it's been a tough one, 43 00:02:05,520 --> 00:02:07,720 Speaker 1: which it has for many, you know, there are special 44 00:02:07,720 --> 00:02:08,880 Speaker 1: things that need to be celebrated. 45 00:02:09,200 --> 00:02:11,639 Speaker 2: I'm not talking about that. I am talking. 46 00:02:11,400 --> 00:02:15,320 Speaker 1: About what I would describe as really poor quality food 47 00:02:15,360 --> 00:02:18,760 Speaker 1: that slips in under the pretense, oh well, there was 48 00:02:18,800 --> 00:02:21,480 Speaker 1: nothing else there, or it's Christmas. And one of those 49 00:02:21,520 --> 00:02:26,000 Speaker 1: foods that has slipped in several times is fried spring rolls. Now, 50 00:02:26,160 --> 00:02:28,840 Speaker 1: the reason that when I see a spring roll and 51 00:02:28,880 --> 00:02:31,920 Speaker 1: one of my client's food dryeries, it drives me insane 52 00:02:32,280 --> 00:02:36,040 Speaker 1: is that literally there is no positive nutritional content in 53 00:02:36,080 --> 00:02:38,400 Speaker 1: that spring roll. Now, sure, if you're making it at 54 00:02:38,400 --> 00:02:40,680 Speaker 1: home with your mum's fresh veggies and in a good 55 00:02:40,720 --> 00:02:45,720 Speaker 1: quality oil occasionally, but in the case of mass produced cannopes, 56 00:02:45,840 --> 00:02:49,040 Speaker 1: which is generally the context i'm talking about here, when 57 00:02:49,080 --> 00:02:51,840 Speaker 1: you get a spring roll, it is literally fat on 58 00:02:51,880 --> 00:02:55,960 Speaker 1: a plate, and it is literally fat of the worst 59 00:02:56,240 --> 00:03:00,760 Speaker 1: possible kind. So when you have mass produced cannopes, so 60 00:03:00,880 --> 00:03:04,600 Speaker 1: I'm not talking beautiful sashimi or meat skewers or anything 61 00:03:04,639 --> 00:03:06,600 Speaker 1: like that, I'm talking about the fried stuff that you 62 00:03:06,639 --> 00:03:08,160 Speaker 1: know has come out of a packet, put in the 63 00:03:08,200 --> 00:03:12,000 Speaker 1: oven and then spread it out so in that they 64 00:03:12,120 --> 00:03:15,160 Speaker 1: generally use blended vegetable oil. Now, blended vegetable oil will 65 00:03:15,200 --> 00:03:17,240 Speaker 1: be described perhaps as palm oil or it will just 66 00:03:17,240 --> 00:03:21,359 Speaker 1: save vegetable oil, and that is the most processed, refined 67 00:03:21,520 --> 00:03:25,280 Speaker 1: type of oil that you can consume. It's extremely high 68 00:03:25,440 --> 00:03:28,200 Speaker 1: in what we call the bad fats, the pro inflammatory 69 00:03:28,240 --> 00:03:31,320 Speaker 1: amiga six fats, which we know in the body drown 70 00:03:31,360 --> 00:03:33,480 Speaker 1: out the good fats like the amiga threes, which are 71 00:03:33,480 --> 00:03:36,600 Speaker 1: anti inflammatory, and a high intake of which in the 72 00:03:36,600 --> 00:03:39,520 Speaker 1: Western world is associated with a number of disease states 73 00:03:39,560 --> 00:03:44,000 Speaker 1: and pro inflammatory conditions, including heart disease, type two, diabetes, arthriders, 74 00:03:44,800 --> 00:03:48,120 Speaker 1: all those kind of chronic disease states. So one of 75 00:03:48,120 --> 00:03:51,360 Speaker 1: my clients who is trying to adhere to a program 76 00:03:51,400 --> 00:03:53,560 Speaker 1: relatively a wile to achieve their goal of fat loss, 77 00:03:53,920 --> 00:03:56,000 Speaker 1: and they throw a spring roll or two in there, 78 00:03:56,040 --> 00:03:59,360 Speaker 1: which adds probably at least two hundred calories, so almost 79 00:03:59,360 --> 00:04:03,680 Speaker 1: out of a meal for no positive protein, no vegetable, 80 00:04:03,720 --> 00:04:06,240 Speaker 1: it's just literally fat, probably eight to ten grams of 81 00:04:06,280 --> 00:04:07,160 Speaker 1: fat per spring roll. 82 00:04:07,240 --> 00:04:08,360 Speaker 2: And that's not a big one. 83 00:04:08,960 --> 00:04:12,400 Speaker 1: And my question is did you get any pleasure out 84 00:04:12,400 --> 00:04:15,040 Speaker 1: of eating that? So, first of all, I know it's 85 00:04:15,080 --> 00:04:18,720 Speaker 1: just bad fat going in in a very concentrated source 86 00:04:18,760 --> 00:04:21,400 Speaker 1: of calories, and it's not offering any full factor we 87 00:04:21,480 --> 00:04:23,679 Speaker 1: know that pastry based items are one of the least 88 00:04:23,760 --> 00:04:26,400 Speaker 1: filling foods you can consume in general, which is why 89 00:04:26,440 --> 00:04:28,400 Speaker 1: you can down three croissants and not look back. It's 90 00:04:28,440 --> 00:04:31,839 Speaker 1: not what we call satisfying, not sati eating. But I 91 00:04:31,920 --> 00:04:34,920 Speaker 1: also am arguing that there's no real pleasure with it. 92 00:04:35,200 --> 00:04:36,720 Speaker 1: You know, you sort of down it, you don't even 93 00:04:36,839 --> 00:04:38,960 Speaker 1: notice you have three or four, you've eaten more calories 94 00:04:39,000 --> 00:04:41,120 Speaker 1: than a meal, and you just slip it in. Oh, 95 00:04:41,200 --> 00:04:43,720 Speaker 1: it's you know, Christmas, it's a party. And what I 96 00:04:43,800 --> 00:04:45,840 Speaker 1: want to draw everyone's attention to is that they are 97 00:04:45,839 --> 00:04:48,520 Speaker 1: the food decisions at this time of year that differentiate 98 00:04:48,600 --> 00:04:50,760 Speaker 1: whether you keep on track with your goals or a 99 00:04:50,839 --> 00:04:54,160 Speaker 1: two or three kilos heavier come January. Because not only 100 00:04:54,200 --> 00:04:57,480 Speaker 1: are you indulging in special holiday foods plum pudding, it 101 00:04:57,560 --> 00:04:59,920 Speaker 1: might be special mince pies, it might be you know, 102 00:05:00,240 --> 00:05:03,280 Speaker 1: cheese platters, whatever your indulgence is, But as soon as 103 00:05:03,279 --> 00:05:05,960 Speaker 1: you're adding in those very high fat foods that are 104 00:05:05,960 --> 00:05:09,720 Speaker 1: consumed very quickly, mindlessly, it really means to me you're 105 00:05:09,760 --> 00:05:13,240 Speaker 1: not focusing and not making great food decisions. So if 106 00:05:13,279 --> 00:05:15,840 Speaker 1: you said to me a fried spring roll on a 107 00:05:15,880 --> 00:05:18,160 Speaker 1: platter at an event, is your favorite food in the world, 108 00:05:18,240 --> 00:05:20,160 Speaker 1: I'd say, go for it, But I'm arguing that that's 109 00:05:20,200 --> 00:05:22,200 Speaker 1: not the case, and we too often let these things 110 00:05:22,240 --> 00:05:23,680 Speaker 1: slip in at this time of year. Like I said, 111 00:05:23,680 --> 00:05:25,839 Speaker 1: I've said three or four clients sending me spring rolls 112 00:05:25,839 --> 00:05:28,320 Speaker 1: on our food diary. So I just wanted to talk about 113 00:05:28,320 --> 00:05:30,320 Speaker 1: it in terms of it's the fat quality that bothers 114 00:05:30,360 --> 00:05:33,000 Speaker 1: Leaut and I the most, and it's I think a 115 00:05:33,040 --> 00:05:35,880 Speaker 1: bad habit to be mindlessly munching on poor quality food 116 00:05:35,920 --> 00:05:36,599 Speaker 1: when we go out. 117 00:05:37,120 --> 00:05:38,680 Speaker 3: Yeah, I don't disagree, And you know what it comes 118 00:05:38,760 --> 00:05:41,680 Speaker 3: down to, like of planning, because I myself have been 119 00:05:41,720 --> 00:05:43,920 Speaker 3: called in the exact same situation or am at a party. 120 00:05:43,920 --> 00:05:46,200 Speaker 3: I haven't eaten properly. I've been busy with the kids 121 00:05:46,240 --> 00:05:47,599 Speaker 3: and I look at the time and I think, oh crap, 122 00:05:47,640 --> 00:05:49,000 Speaker 3: I didn't get time to eat, and I run out 123 00:05:49,000 --> 00:05:51,120 Speaker 3: the door and the first thing that comes out around 124 00:05:51,120 --> 00:05:53,440 Speaker 3: at the party is deep fried spring rolls or dimsums. 125 00:05:53,440 --> 00:05:55,440 Speaker 3: And of course, when you're hungry, you're going to have some. 126 00:05:55,520 --> 00:05:57,159 Speaker 3: You're not going to be like, well, I'll just wait 127 00:05:57,200 --> 00:05:59,000 Speaker 3: and see what's gonna You know, what else is coming 128 00:05:59,000 --> 00:06:01,039 Speaker 3: out of the kitchen, and if it's to be better quality, 129 00:06:01,200 --> 00:06:03,560 Speaker 3: you literally all your brain does is go, I'm hungry, 130 00:06:03,640 --> 00:06:06,080 Speaker 3: I'm going to eat. So it really does come down 131 00:06:06,080 --> 00:06:08,640 Speaker 3: to that planning and preparation at this time of year 132 00:06:08,680 --> 00:06:11,240 Speaker 3: and really doing the best you can to stay on 133 00:06:11,320 --> 00:06:14,640 Speaker 3: top of it and minimize the amount of deep fried, 134 00:06:14,920 --> 00:06:17,039 Speaker 3: overly kind of processed foods that are going in. And 135 00:06:17,040 --> 00:06:19,159 Speaker 3: we're talking about the spring rolls, the one toms, the 136 00:06:19,240 --> 00:06:21,880 Speaker 3: dim sims, the even things like the wedges and that 137 00:06:21,920 --> 00:06:24,240 Speaker 3: sort of thing, because they are really jacked full of 138 00:06:24,360 --> 00:06:26,720 Speaker 3: different types of salts and vegetable oils and that sort 139 00:06:26,760 --> 00:06:29,080 Speaker 3: of thing which aren't ideally the best for us. You know, 140 00:06:29,240 --> 00:06:31,320 Speaker 3: a standard roast potato is far better that you're going 141 00:06:31,360 --> 00:06:33,640 Speaker 3: to make yourself at home. So it really does, for 142 00:06:33,680 --> 00:06:36,200 Speaker 3: the most part, myself included, most people come back to 143 00:06:36,320 --> 00:06:38,760 Speaker 3: lack of planning. So you really want to as much 144 00:06:38,800 --> 00:06:41,800 Speaker 3: as possible during this busy time of year, be selective 145 00:06:41,839 --> 00:06:44,440 Speaker 3: with the events that you say yes to, be very 146 00:06:44,480 --> 00:06:46,680 Speaker 3: selective with your time. Are you going to three or 147 00:06:46,720 --> 00:06:49,560 Speaker 3: four different Christmas parties in the one week, skipping three 148 00:06:49,640 --> 00:06:52,039 Speaker 3: or four of your exercise session, skipping three or four 149 00:06:52,120 --> 00:06:55,560 Speaker 3: good quality homemade meals and chowing down on free alcohol 150 00:06:55,560 --> 00:06:58,320 Speaker 3: and deep fried spring rolls and dim sims because you're 151 00:06:58,360 --> 00:07:00,400 Speaker 3: at all of these social events at this time year, 152 00:07:00,440 --> 00:07:02,320 Speaker 3: were in reality you probably could have said no to 153 00:07:02,360 --> 00:07:04,680 Speaker 3: one or two of them, So really be selective with 154 00:07:04,720 --> 00:07:07,200 Speaker 3: the events that you say yes to, the foods that 155 00:07:07,240 --> 00:07:11,480 Speaker 3: you consume, and also not just entirely skipping exercise sessions. 156 00:07:11,560 --> 00:07:13,760 Speaker 3: Is it okay to have a rest, absolutely, Is it 157 00:07:13,800 --> 00:07:16,240 Speaker 3: okay to just give a few sessions, Absolutely, But if 158 00:07:16,240 --> 00:07:18,800 Speaker 3: your goal isn't to gain a whole bunch of kilos 159 00:07:18,840 --> 00:07:21,400 Speaker 3: throughout December, you really want to stay on top of 160 00:07:21,440 --> 00:07:23,440 Speaker 3: your exercise and movement at this time of year, and 161 00:07:23,480 --> 00:07:26,480 Speaker 3: as many good quality home cooked meals as possible as well. 162 00:07:27,040 --> 00:07:28,640 Speaker 1: And we're going to go into a lot more detail 163 00:07:29,000 --> 00:07:32,040 Speaker 1: on surviving Christmas on our Sunday episode, so we'll give 164 00:07:32,080 --> 00:07:34,960 Speaker 1: a lot more strategies and tricks on Sunday morning. But 165 00:07:35,000 --> 00:07:37,720 Speaker 1: I just really wanted to emphasize be careful with the 166 00:07:37,760 --> 00:07:40,360 Speaker 1: pastry because that is the one that can one in 167 00:07:40,440 --> 00:07:43,800 Speaker 1: some cases, introduce trans fats into the diet. Pastry based 168 00:07:43,800 --> 00:07:46,400 Speaker 1: foods at Australia are one of the highest contributors to 169 00:07:46,600 --> 00:07:48,880 Speaker 1: trans fat, which are the ones that are particularly damaging 170 00:07:48,920 --> 00:07:51,960 Speaker 1: to the body because they're still often using hydrogenated or 171 00:07:52,080 --> 00:07:55,000 Speaker 1: vegetable shortening as part of the ingredient list or sort 172 00:07:55,040 --> 00:07:58,920 Speaker 1: of margarine type product to get the pastry consistency. So 173 00:07:58,920 --> 00:08:01,040 Speaker 1: you're actually much better to have homemade sort of mince 174 00:08:01,080 --> 00:08:04,560 Speaker 1: pie based on butter, if anything, then to have commercially produced, 175 00:08:04,560 --> 00:08:07,680 Speaker 1: mass sort of produced options. And I think, yeah, just 176 00:08:07,760 --> 00:08:10,240 Speaker 1: be really questioning, because I think when you start to 177 00:08:10,280 --> 00:08:12,880 Speaker 1: take control of your food intake and start to say 178 00:08:13,000 --> 00:08:16,440 Speaker 1: no to poor quality food, it goes a long way 179 00:08:16,480 --> 00:08:19,080 Speaker 1: to make it easier to eat well because you're no 180 00:08:19,160 --> 00:08:21,600 Speaker 1: longer having that debate should I should I not as 181 00:08:21,640 --> 00:08:23,920 Speaker 1: opposed to having that rule. I'm not going to waste 182 00:08:23,960 --> 00:08:26,680 Speaker 1: my calories on poor quality food, and in particular, deep 183 00:08:26,680 --> 00:08:29,400 Speaker 1: fried pastry, which is probably made in the worst type 184 00:08:29,400 --> 00:08:32,240 Speaker 1: of oil possible, is probably not a really good choice 185 00:08:32,240 --> 00:08:34,240 Speaker 1: for my body, unless it's one of my what would Land. 186 00:08:34,120 --> 00:08:35,520 Speaker 2: Would describe as salt foods. 187 00:08:35,679 --> 00:08:37,400 Speaker 1: But I'll just give another example because you said the 188 00:08:37,400 --> 00:08:38,760 Speaker 1: fish and chips, and I was at an event on 189 00:08:38,800 --> 00:08:40,640 Speaker 1: Friday night and they brought around the fish and chips 190 00:08:40,640 --> 00:08:44,760 Speaker 1: and the tubs two and salt and pepper. Calamari. People 191 00:08:44,800 --> 00:08:47,920 Speaker 1: often think that's healthy. I think, but it's not really 192 00:08:48,679 --> 00:08:51,600 Speaker 1: like squid or calamari is quite good. It's very lean, 193 00:08:51,640 --> 00:08:53,600 Speaker 1: it's very low calorie. But as soon as they crumb 194 00:08:53,600 --> 00:08:55,040 Speaker 1: and fry it, and even if it's a salt and 195 00:08:55,040 --> 00:08:58,000 Speaker 1: pepper it's light better. It's got so much salt in 196 00:08:58,000 --> 00:08:59,480 Speaker 1: it it can shift your weight up by a couple 197 00:08:59,520 --> 00:09:01,760 Speaker 1: of kilos the next day. So that is not a 198 00:09:01,800 --> 00:09:04,280 Speaker 1: healthier choice. As soon as you see a batter, I 199 00:09:04,320 --> 00:09:07,120 Speaker 1: would be really careful. It's really generally not foods. Many 200 00:09:07,120 --> 00:09:10,480 Speaker 1: of have extra calories to tolerate, particularly at this time 201 00:09:10,480 --> 00:09:13,680 Speaker 1: of year. So yeah, watch out for the pastry, and 202 00:09:13,840 --> 00:09:15,760 Speaker 1: you know, the lesser it you eat this festive season 203 00:09:15,800 --> 00:09:19,240 Speaker 1: in general, I would say the better. All rightly, Ann, Well, 204 00:09:19,240 --> 00:09:21,000 Speaker 1: I'll just take over because Alanne's very tired today, so 205 00:09:21,040 --> 00:09:21,800 Speaker 1: she'll be happy. 206 00:09:21,559 --> 00:09:23,680 Speaker 2: If I just took on. Absolutely, you go for it. 207 00:09:25,000 --> 00:09:26,559 Speaker 2: She got a baby, shd sleep very much. 208 00:09:27,840 --> 00:09:30,199 Speaker 1: Leanna and I are not associated with any major supermarket, 209 00:09:30,240 --> 00:09:32,440 Speaker 1: but we're very open to associations if anyone's listening. 210 00:09:32,640 --> 00:09:33,720 Speaker 3: We don't want to sponsors. 211 00:09:33,880 --> 00:09:36,400 Speaker 1: If anyone's a sponsor, I would generally go to both 212 00:09:36,480 --> 00:09:39,280 Speaker 1: supermarkets most days to pick some sort of ingredients, like today, 213 00:09:39,280 --> 00:09:41,840 Speaker 1: I've been to get avocados three times because my shoit 214 00:09:41,960 --> 00:09:44,360 Speaker 1: was not going very well. But by the bye, I 215 00:09:44,480 --> 00:09:49,520 Speaker 1: have noticed that Coals this season have got an amazing 216 00:09:49,920 --> 00:09:52,840 Speaker 1: range of Christmas foods, which I think are so fun. 217 00:09:52,920 --> 00:09:53,120 Speaker 2: Now. 218 00:09:53,400 --> 00:09:54,800 Speaker 1: I don't know if we talked about it last year, 219 00:09:54,840 --> 00:09:57,600 Speaker 1: but Cole's had had these little ice creams on a stick. 220 00:09:57,679 --> 00:09:59,280 Speaker 1: Now Leanna and I have big fans already of the 221 00:09:59,320 --> 00:10:01,680 Speaker 1: Coals ice cream on a stick. But they had little 222 00:10:01,800 --> 00:10:04,360 Speaker 1: Santas and little penguins last year and they were like 223 00:10:04,360 --> 00:10:06,680 Speaker 1: one hundred calorie little mini ice creams. I haven't seen 224 00:10:06,679 --> 00:10:08,600 Speaker 1: those yet, and they were cute. But they've got this 225 00:10:08,720 --> 00:10:13,840 Speaker 1: rangely Anne of like Christmas gourmet food like Coals Finess 226 00:10:13,840 --> 00:10:17,560 Speaker 1: Prissy and carrots with her butter and Coals Finess pome 227 00:10:17,679 --> 00:10:21,200 Speaker 1: and tea potatoes and this big herb crusted salmon and 228 00:10:21,240 --> 00:10:24,640 Speaker 1: you find it like in sort of one section of 229 00:10:24,679 --> 00:10:26,400 Speaker 1: the freezer, in like one at the end they've like 230 00:10:26,480 --> 00:10:29,840 Speaker 1: dedicated it's in like black packaging. And I just think 231 00:10:29,880 --> 00:10:31,760 Speaker 1: they're fabulous because there's a mix of things that are 232 00:10:31,760 --> 00:10:33,880 Speaker 1: a bit more indulgent, like This is a Coal's finest 233 00:10:33,880 --> 00:10:38,160 Speaker 1: prestudo wrapped chicken breast, but they're actually pretty nutritionally strong, 234 00:10:38,520 --> 00:10:40,559 Speaker 1: like most of the products, would say, the exception of 235 00:10:40,600 --> 00:10:43,880 Speaker 1: the desserts are foods I would recommend. We had the 236 00:10:43,920 --> 00:10:46,880 Speaker 1: carrots and the peas one night when I was cooking, 237 00:10:46,920 --> 00:10:48,920 Speaker 1: and they just add a little bit of flavor, add 238 00:10:48,960 --> 00:10:51,240 Speaker 1: some extra veggies in for Christmas, and I thought, what 239 00:10:51,280 --> 00:10:54,520 Speaker 1: a great initiative, because you know, we're so often having 240 00:10:54,520 --> 00:10:57,240 Speaker 1: a go or questioning the quality of foods that are 241 00:10:57,280 --> 00:10:59,880 Speaker 1: out there, and or you know, telling people what to 242 00:11:00,440 --> 00:11:02,160 Speaker 1: and I thought it would be a nice change to actually, 243 00:11:02,559 --> 00:11:04,160 Speaker 1: you know, say, if you're looking for a little bit 244 00:11:04,160 --> 00:11:06,880 Speaker 1: of excitement this Christmas, check out the Coals Christmas range. 245 00:11:06,920 --> 00:11:08,760 Speaker 1: This is not sponsored. I just saw it in there 246 00:11:08,760 --> 00:11:11,160 Speaker 1: and thought how fun. And I really like that there's 247 00:11:11,240 --> 00:11:14,280 Speaker 1: vegetable options and spins on vegetables, because of course, one 248 00:11:14,280 --> 00:11:17,760 Speaker 1: of the issues in encouraging people to eat more vegetables 249 00:11:17,840 --> 00:11:19,880 Speaker 1: is that the perception they're dull or they're boring all 250 00:11:19,880 --> 00:11:22,360 Speaker 1: that a taste and sometimes adding a little bit of 251 00:11:22,360 --> 00:11:24,760 Speaker 1: butter to your vegetables or doing a bit of cheese 252 00:11:24,760 --> 00:11:27,880 Speaker 1: with potatoes can transform a pretty bland dish into something 253 00:11:27,960 --> 00:11:29,880 Speaker 1: delicious and everybody eats a whole lot more of it. 254 00:11:29,920 --> 00:11:32,120 Speaker 1: So I'm certainly not against flavoring up the veggies. And 255 00:11:32,120 --> 00:11:34,560 Speaker 1: I think the peas are like mint and something. But yeah, 256 00:11:34,640 --> 00:11:35,280 Speaker 1: I tried them. 257 00:11:35,160 --> 00:11:36,400 Speaker 2: With the kids. They were really good. 258 00:11:36,520 --> 00:11:39,000 Speaker 1: So yeah, big thumbs up from me With Coals and 259 00:11:39,040 --> 00:11:41,280 Speaker 1: what they've done for their Christmas range, I think it's fantastic. 260 00:11:41,720 --> 00:11:43,360 Speaker 3: I think it's great. When you first texted me and said, 261 00:11:43,400 --> 00:11:45,880 Speaker 3: let's talk about the Coals Christmas Range, I literally was like, 262 00:11:46,320 --> 00:11:48,800 Speaker 3: what's happened to Susie? Why is she recommending fruit Min's 263 00:11:48,840 --> 00:11:51,040 Speaker 3: past to our clients? And then I realized that you 264 00:11:51,040 --> 00:11:52,880 Speaker 3: were talking about chicken and vegetables, and I was like, 265 00:11:52,960 --> 00:11:54,160 Speaker 3: there's my old sezybag. 266 00:11:55,200 --> 00:11:57,400 Speaker 2: I also thought you're talking about the desserts. You should 267 00:11:57,480 --> 00:11:58,760 Speaker 2: know your mother works at Coals. 268 00:11:58,960 --> 00:12:00,840 Speaker 3: I haven't seen it. I honestly, I haven't seen this strange, 269 00:12:00,880 --> 00:12:02,880 Speaker 3: but they look fancy. Let's be honest that they're a 270 00:12:02,920 --> 00:12:04,920 Speaker 3: little bit more expensive as you do. You're paying for, 271 00:12:05,360 --> 00:12:07,760 Speaker 3: you know, better quality products. I mean, prosudo wrap chicken 272 00:12:07,800 --> 00:12:11,720 Speaker 3: breast with fig jam butter and a camembert core. That's delicious. 273 00:12:11,760 --> 00:12:13,840 Speaker 3: I mean you get two filets in there. It sounds 274 00:12:13,840 --> 00:12:17,160 Speaker 3: delicious for sixteen dollars. So it's not the most affordable 275 00:12:17,240 --> 00:12:19,679 Speaker 3: thing in the supermarket, absolutely not. But it's also far 276 00:12:19,760 --> 00:12:21,640 Speaker 3: cheaper than if you were, you know, you and your 277 00:12:21,679 --> 00:12:23,240 Speaker 3: partner wol app for a meal at a restaurant and 278 00:12:23,280 --> 00:12:25,800 Speaker 3: you got Presudo wrap chicken breast with three in the middle. 279 00:12:25,880 --> 00:12:28,400 Speaker 3: That would easily be thirty five forty You live been 280 00:12:28,400 --> 00:12:30,199 Speaker 3: sitting maybe forty five fifty dollars. 281 00:12:29,960 --> 00:12:32,000 Speaker 2: A meal let alone for two. 282 00:12:32,080 --> 00:12:34,400 Speaker 3: So it's actually very affordable when you compare it to 283 00:12:34,720 --> 00:12:36,760 Speaker 3: a fancy meal at a restaurant. So I'm a big 284 00:12:36,800 --> 00:12:38,480 Speaker 3: fan of this, And like you said, anything we can 285 00:12:38,520 --> 00:12:41,320 Speaker 3: do to get our clients eating more vegetables is okay 286 00:12:41,360 --> 00:12:43,800 Speaker 3: by me. So I like that we've got some fancier 287 00:12:43,880 --> 00:12:46,200 Speaker 3: vegetables on the market and you know, go calls. I 288 00:12:46,200 --> 00:12:48,280 Speaker 3: think it's a a good option for them, particularly this 289 00:12:48,320 --> 00:12:50,600 Speaker 3: time of year. I hope it sticks around well. 290 00:12:50,640 --> 00:12:52,520 Speaker 1: I think the thing I liked about the chicken was 291 00:12:52,520 --> 00:12:54,800 Speaker 1: that Prescudo is extremely high in sodium. 292 00:12:54,840 --> 00:12:55,760 Speaker 2: Like a server. 293 00:12:55,880 --> 00:12:58,760 Speaker 1: Prescudo has almost got I think two thousand milligrams of sodium. 294 00:12:58,760 --> 00:13:01,000 Speaker 1: But that Prestudo chicken breast doesn't have that much. I 295 00:13:01,040 --> 00:13:03,840 Speaker 1: think it's seven hundred, which is pretty low for something 296 00:13:03,920 --> 00:13:05,960 Speaker 1: that's got prostudo in it. So they've kept the portions 297 00:13:05,960 --> 00:13:08,679 Speaker 1: well controlled. But I also thought if you're entertaining and 298 00:13:08,800 --> 00:13:10,599 Speaker 1: having people over, you know, often we would go and 299 00:13:10,640 --> 00:13:13,240 Speaker 1: get barbecue chicken and salads, and we think that's healthier. 300 00:13:13,640 --> 00:13:15,880 Speaker 1: But let's be honest, barbecue chicken packs a fair salt 301 00:13:15,880 --> 00:13:18,160 Speaker 1: punch as well with all the seasoning, and then the 302 00:13:18,200 --> 00:13:21,280 Speaker 1: salads you're often getting things like your Caesar or your Greek. 303 00:13:21,640 --> 00:13:24,160 Speaker 1: You know, they're not overly low in calories. You know, 304 00:13:24,200 --> 00:13:25,719 Speaker 1: you could get those chicken breats and pop them and 305 00:13:25,720 --> 00:13:27,800 Speaker 1: the ovem and serving with veggies as a Christmas dinner 306 00:13:27,880 --> 00:13:30,120 Speaker 1: and you'd be pretty on track with the healthyness. 307 00:13:30,280 --> 00:13:32,520 Speaker 2: So yeah, no, I think they were really good. So yeah, 308 00:13:32,559 --> 00:13:32,960 Speaker 2: check them out. 309 00:13:32,960 --> 00:13:34,760 Speaker 1: They're in black packaging, and as I said, I find 310 00:13:34,760 --> 00:13:36,560 Speaker 1: them normally like kind of at the end of the 311 00:13:36,559 --> 00:13:40,120 Speaker 1: ice creams on their own in a whole freezer dedicated 312 00:13:40,120 --> 00:13:43,600 Speaker 1: to Christmas foods. And there are some like cannapis like 313 00:13:43,760 --> 00:13:46,040 Speaker 1: pastries that you can heat up as well. They're not 314 00:13:46,080 --> 00:13:49,920 Speaker 1: as healthy, but certainly the main range of proteins and vene, 315 00:13:49,960 --> 00:13:52,760 Speaker 1: I thought, how fantastic. I love it, so yeah, good initiative. 316 00:13:52,800 --> 00:13:55,400 Speaker 1: And I've been impressed with Cols the whole yearliad. Their 317 00:13:55,600 --> 00:13:58,280 Speaker 1: range of pre made meats like the shredded pork, the 318 00:13:58,320 --> 00:14:02,840 Speaker 1: shredded lamb, the crumb chicken in the fresh section. They're 319 00:14:02,880 --> 00:14:04,640 Speaker 1: all lean, they're less most of them are less than 320 00:14:04,679 --> 00:14:07,160 Speaker 1: ten percent fat. Like that ready to go range is 321 00:14:07,160 --> 00:14:09,719 Speaker 1: a really good initiative. And I compared it to the 322 00:14:09,760 --> 00:14:12,720 Speaker 1: Woolies range, and I bought some of the Woolies shredded 323 00:14:12,760 --> 00:14:15,440 Speaker 1: meat and they were nowhere near as lean. So certainly 324 00:14:15,480 --> 00:14:17,200 Speaker 1: Coals in that space are doing a great job at 325 00:14:17,240 --> 00:14:19,880 Speaker 1: giving people convenient options. And I love their pre made 326 00:14:19,880 --> 00:14:22,600 Speaker 1: salads as well, so at the moment they're my favorite. 327 00:14:22,600 --> 00:14:24,440 Speaker 1: I think that they're doing a lot in that space 328 00:14:24,480 --> 00:14:29,040 Speaker 1: of new staff that's lean, family, family friendly options, but 329 00:14:29,080 --> 00:14:30,880 Speaker 1: also at good price points, like you can get two 330 00:14:30,880 --> 00:14:33,200 Speaker 1: salad bags for nine dollars, like you could not buy 331 00:14:33,240 --> 00:14:36,760 Speaker 1: the salad ingredients for that much. So yeah, credit where 332 00:14:36,760 --> 00:14:39,240 Speaker 1: credits du you go? Calls and feel free to sponsor 333 00:14:39,320 --> 00:14:42,080 Speaker 1: us in twenty twenty four. All right, Well, to finish 334 00:14:42,400 --> 00:14:45,760 Speaker 1: our Midweek Motivation episode, because we talk a lot about 335 00:14:45,760 --> 00:14:47,600 Speaker 1: dips on the Nutrition Couch, because Leanne and I are 336 00:14:47,680 --> 00:14:49,800 Speaker 1: partial to it a dip, despite the fact we often 337 00:14:49,800 --> 00:14:50,920 Speaker 1: talk about the ones we don't like. 338 00:14:51,240 --> 00:14:53,720 Speaker 2: In particular, we like the which dip th we late lyan. 339 00:14:54,040 --> 00:14:56,560 Speaker 3: The Mediterranean one, the yumis one which Aldi has the 340 00:14:56,680 --> 00:14:59,440 Speaker 3: dope what are they called the dopor ganger of it? 341 00:15:00,240 --> 00:15:03,240 Speaker 1: Yeah, for a dollar fifty cheever, Yeah, yeah, go to Aldi. 342 00:15:03,320 --> 00:15:06,280 Speaker 1: People go to Aldie and they go quickly. You can't 343 00:15:06,280 --> 00:15:08,280 Speaker 1: always get them in now they run out quickly because 344 00:15:08,280 --> 00:15:10,720 Speaker 1: people are onto it. So this is a dip because 345 00:15:10,720 --> 00:15:12,800 Speaker 1: we often talk about hommice and so many of my 346 00:15:12,800 --> 00:15:15,160 Speaker 1: clients think hommace is healthy, and it can be healthy, 347 00:15:15,200 --> 00:15:17,520 Speaker 1: you know. Some of them, like the papel is made 348 00:15:17,560 --> 00:15:19,840 Speaker 1: with extra version olive oil, and some have higher proportions 349 00:15:19,840 --> 00:15:22,320 Speaker 1: of chickpeas, but in general it's pretty high in calories 350 00:15:22,320 --> 00:15:23,680 Speaker 1: and fat, so you've got to. 351 00:15:23,680 --> 00:15:24,760 Speaker 2: Be careful with the portions. 352 00:15:24,840 --> 00:15:28,440 Speaker 1: So this is a recipe for a healthier version of 353 00:15:28,440 --> 00:15:30,520 Speaker 1: a hommas that you can make at home that is 354 00:15:30,600 --> 00:15:33,400 Speaker 1: very rich in vegetables. So this is my green pea hommics. 355 00:15:33,880 --> 00:15:35,840 Speaker 1: Start with two cups of frozen peas, which is very 356 00:15:35,840 --> 00:15:39,680 Speaker 1: cost effective, a table spitted tahmi, some garlics, some human mint, 357 00:15:39,800 --> 00:15:42,120 Speaker 1: some lemon, and basically all you need to do is 358 00:15:42,320 --> 00:15:44,200 Speaker 1: get your peas ready and then blend it up and 359 00:15:44,280 --> 00:15:47,480 Speaker 1: serve it with some vegetables or seeded crackers. And it 360 00:15:47,520 --> 00:15:50,360 Speaker 1: looks gorgeous because it is very bright green, and it 361 00:15:50,440 --> 00:15:53,360 Speaker 1: is delicious, and it is much lower in fat and 362 00:15:53,440 --> 00:15:56,360 Speaker 1: calories than most commercial dips because there's really not oil 363 00:15:56,360 --> 00:15:57,680 Speaker 1: in it. Ly out it's just the peas, a little 364 00:15:57,680 --> 00:15:59,880 Speaker 1: bit of tahmi, and certainly, if you wanted it to 365 00:15:59,880 --> 00:16:01,720 Speaker 1: be oiler, you could put a little bit of extraversion 366 00:16:01,760 --> 00:16:04,200 Speaker 1: oliver through it, but I don't find you need it 367 00:16:04,240 --> 00:16:07,280 Speaker 1: because I find you know, it's got that sort of fibrous, 368 00:16:07,400 --> 00:16:10,640 Speaker 1: rich texture, so it's really quite filling as well, and 369 00:16:10,680 --> 00:16:12,680 Speaker 1: that's a great addition to any pattern at this time 370 00:16:12,720 --> 00:16:15,000 Speaker 1: of year. So we will pop that on our Instagram 371 00:16:15,040 --> 00:16:17,520 Speaker 1: page and if you cook it up, let us know 372 00:16:17,640 --> 00:16:19,640 Speaker 1: and share some photos of your platters. 373 00:16:20,120 --> 00:16:21,960 Speaker 3: Sounds great and a really good one before our pregnant 374 00:16:22,040 --> 00:16:23,480 Speaker 3: ladies at this time of year, because I know there's 375 00:16:23,480 --> 00:16:26,680 Speaker 3: nothing worse. I think I was only from remember like 376 00:16:26,720 --> 00:16:28,680 Speaker 3: seven or eight weeks pregnant last Christmas, so it's not 377 00:16:28,680 --> 00:16:30,400 Speaker 3: something you want to go shout from the rooftops when 378 00:16:30,400 --> 00:16:31,920 Speaker 3: it's kind of that early on. So I was doing 379 00:16:31,920 --> 00:16:34,040 Speaker 3: my best to dodge, like, you know, the seafood and 380 00:16:34,040 --> 00:16:36,080 Speaker 3: the homics and that sort of thing, because during my 381 00:16:36,120 --> 00:16:38,400 Speaker 3: first pregnancy with me, they came out with new guidelines 382 00:16:38,400 --> 00:16:41,720 Speaker 3: in Australia that Thomas wasn't safe due to the tarhini content. 383 00:16:41,960 --> 00:16:43,480 Speaker 3: So this would be a great recipe. I would just 384 00:16:43,480 --> 00:16:46,040 Speaker 3: ditch the tahani and add in some Extraversion olive oil 385 00:16:46,080 --> 00:16:48,040 Speaker 3: instead and blitz that up. And I think you'd still 386 00:16:48,040 --> 00:16:50,520 Speaker 3: get a really good green by Homas without the tahani, 387 00:16:50,560 --> 00:16:52,680 Speaker 3: which would make it a lot safe for sort of pregnancy. 388 00:16:52,760 --> 00:16:54,280 Speaker 3: So this could be a really good one if you are, 389 00:16:54,600 --> 00:16:56,520 Speaker 3: you know, pregnant this Christmas. You're quite early on. You 390 00:16:56,520 --> 00:16:58,640 Speaker 3: don't want to tell a whole lot of people yet, 391 00:16:58,960 --> 00:17:00,840 Speaker 3: and a big jug of a mock could be a 392 00:17:00,880 --> 00:17:02,840 Speaker 3: great solution for you on Christmas Day. 393 00:17:03,960 --> 00:17:06,200 Speaker 1: It definitely would come up well with Extraversion olive oil 394 00:17:06,240 --> 00:17:08,399 Speaker 1: one hundred percent. I had done it as a lower 395 00:17:08,400 --> 00:17:10,840 Speaker 1: fat version, but certainly that mix through would give a 396 00:17:10,840 --> 00:17:13,120 Speaker 1: lovely flavor as well, and Leanne'll be a lot happy 397 00:17:13,080 --> 00:17:14,840 Speaker 1: with this Christmas because she's not happy when she kind 398 00:17:14,880 --> 00:17:16,639 Speaker 1: of have a champagne. So I'm glad we had a 399 00:17:16,960 --> 00:17:19,879 Speaker 1: bet of festive spirits this year. That's nicer for everyone, 400 00:17:19,880 --> 00:17:20,680 Speaker 1: Incent Leanne. 401 00:17:20,960 --> 00:17:21,360 Speaker 2: All right. 402 00:17:21,800 --> 00:17:26,240 Speaker 1: That brings us to the end of another midweek motivational episode. 403 00:17:26,320 --> 00:17:27,959 Speaker 1: Please keep telling your friends about us so we can 404 00:17:28,000 --> 00:17:31,440 Speaker 1: continue to grow. And we have some couple actually have 405 00:17:31,600 --> 00:17:34,080 Speaker 1: pretty big announcements in the next couple of weeks before 406 00:17:34,119 --> 00:17:36,960 Speaker 1: the end of the year about some things coming in 407 00:17:37,040 --> 00:17:40,280 Speaker 1: twenty twenty four, and I think you're gonna really like 408 00:17:40,359 --> 00:17:42,560 Speaker 1: them too, So watch this space and we'll have that 409 00:17:42,600 --> 00:17:43,560 Speaker 1: news for you very shortly. 410 00:17:44,000 --> 00:17:46,200 Speaker 2: Have a great week, Catch you guys next week.