1 00:00:00,440 --> 00:00:03,480 Speaker 1: How are you surviving winter feeling positive and energized or 2 00:00:03,480 --> 00:00:06,479 Speaker 1: has a poor weather and chili temperatures and the ongoing 3 00:00:06,519 --> 00:00:09,440 Speaker 1: cold and blue season brought you down a little? Today 4 00:00:09,520 --> 00:00:12,080 Speaker 1: on the Nutrition Couch, we are all about getting your 5 00:00:12,160 --> 00:00:15,280 Speaker 1: winter mojo back with the help of good nutrition so 6 00:00:15,400 --> 00:00:18,040 Speaker 1: you can sail in the spring looking and feeling like 7 00:00:18,079 --> 00:00:18,600 Speaker 1: your best. 8 00:00:19,480 --> 00:00:19,680 Speaker 2: Hi. 9 00:00:19,880 --> 00:00:22,239 Speaker 1: I'm Leanne Wood and I'm Sidi Burrow and as two 10 00:00:22,239 --> 00:00:25,440 Speaker 1: of the Storias leading dietitians, we bring you the Nutrition Couch, 11 00:00:25,680 --> 00:00:28,120 Speaker 1: a bi weekly chat that covers everything in the world 12 00:00:28,200 --> 00:00:31,200 Speaker 1: of nutrition as well as finding your mojo back. This 13 00:00:31,280 --> 00:00:34,720 Speaker 1: week we covered the common issue of diet self sabotage 14 00:00:34,880 --> 00:00:37,080 Speaker 1: and we take a closer look at how much coffee 15 00:00:37,120 --> 00:00:40,479 Speaker 1: is too much when you're project So, Susie, how is 16 00:00:40,520 --> 00:00:42,800 Speaker 1: your winter mojo going at the moment? 17 00:00:43,080 --> 00:00:45,040 Speaker 2: Well, it's been luckily and the weather has picked up 18 00:00:45,040 --> 00:00:47,159 Speaker 2: a little bit in Sydney, which is wood. But I 19 00:00:47,280 --> 00:00:48,680 Speaker 2: have to be honest, it's been a bit of a 20 00:00:48,720 --> 00:00:52,040 Speaker 2: blow time. I think, with inflation and interest rates and 21 00:00:52,159 --> 00:00:55,240 Speaker 2: a lot of cold and flow around and talk of COVID, 22 00:00:55,360 --> 00:00:57,840 Speaker 2: it's not the easiest of time and certainly I've been 23 00:00:57,920 --> 00:01:00,960 Speaker 2: experiencing that with my own clients, you know, looking for 24 00:01:01,080 --> 00:01:04,560 Speaker 2: ways that we can bring the focus inward to look 25 00:01:04,600 --> 00:01:07,679 Speaker 2: after ourselves and eat well and keep fit, knowing the 26 00:01:07,760 --> 00:01:11,559 Speaker 2: energy will shift. But certainly for me, I really need 27 00:01:11,640 --> 00:01:14,000 Speaker 2: some to feel quite good, so I'm really trying to 28 00:01:14,000 --> 00:01:16,040 Speaker 2: get out as much as I can and exercise, because 29 00:01:16,319 --> 00:01:19,560 Speaker 2: of course we do know that regular exercise is similar 30 00:01:19,959 --> 00:01:22,840 Speaker 2: effect to that of a light antidepressant. So if you're 31 00:01:22,840 --> 00:01:25,720 Speaker 2: not feeling amazing, the best advice and the free advice 32 00:01:25,760 --> 00:01:27,000 Speaker 2: we can give you is get out and go for 33 00:01:27,040 --> 00:01:29,080 Speaker 2: a walk when you can, because I think we're all 34 00:01:29,080 --> 00:01:32,520 Speaker 2: feeling a little bit blah at the moment. And of 35 00:01:32,520 --> 00:01:35,120 Speaker 2: course we're going to head into to Spring to do 36 00:01:35,200 --> 00:01:37,399 Speaker 2: our live events to try and get people nice and 37 00:01:37,520 --> 00:01:41,080 Speaker 2: energized as well. How do you find things up north? 38 00:01:41,120 --> 00:01:41,759 Speaker 2: Is it any better? 39 00:01:41,800 --> 00:01:43,520 Speaker 1: Well, I mean Brisbane's normally, you know, I live here 40 00:01:43,520 --> 00:01:45,840 Speaker 1: for the sunshine, right and we've had I think one 41 00:01:45,840 --> 00:01:48,320 Speaker 1: of the rainy seasons on records. Don't quote me about that, 42 00:01:48,320 --> 00:01:50,560 Speaker 1: but that's how it sort of feels. And it's been 43 00:01:50,600 --> 00:01:52,960 Speaker 1: quite cold too for Brisbane, like we've been easily seven 44 00:01:53,000 --> 00:01:55,240 Speaker 1: eight nine degrees in the morning, so it is making 45 00:01:55,280 --> 00:01:56,720 Speaker 1: it quite hard to get up in the morning. I 46 00:01:56,720 --> 00:01:59,720 Speaker 1: know it's not you know, European cold winter, but for 47 00:01:59,800 --> 00:02:01,680 Speaker 1: you know, up in the Sunshine State, we've been doing 48 00:02:01,720 --> 00:02:03,919 Speaker 1: it tough this year as well. So you know, between 49 00:02:03,920 --> 00:02:06,920 Speaker 1: the flooding and as you said, inflation, interest rates going up, 50 00:02:07,440 --> 00:02:10,160 Speaker 1: just people competing in the housing market. There's no you know, 51 00:02:10,160 --> 00:02:11,640 Speaker 1: we're trying to build a house at the moment, and 52 00:02:11,639 --> 00:02:14,120 Speaker 1: the amount of delays and stock supplies and that sort 53 00:02:14,160 --> 00:02:16,400 Speaker 1: of thing. It's just yeah, it's really it's taken a 54 00:02:16,400 --> 00:02:18,560 Speaker 1: lot to do, you know, the daily gratitude and the 55 00:02:18,560 --> 00:02:20,640 Speaker 1: focus on the positives, because there's a lot that can 56 00:02:20,720 --> 00:02:22,560 Speaker 1: be bringing us down at the moment, and I think 57 00:02:22,560 --> 00:02:23,959 Speaker 1: a lot of us are sort of turning a little 58 00:02:24,000 --> 00:02:27,080 Speaker 1: bit more towards food and alcohol for sort of comfort eating. 59 00:02:27,200 --> 00:02:29,160 Speaker 1: So we thought it was a good sort of topic 60 00:02:29,200 --> 00:02:32,200 Speaker 1: to go about getting our mojo back today, didn't we You're. 61 00:02:32,080 --> 00:02:33,960 Speaker 2: Right about the alcohol. Actually, I've got a lot of 62 00:02:34,000 --> 00:02:36,799 Speaker 2: clients who perhaps are not drinking in the week or 63 00:02:36,840 --> 00:02:39,799 Speaker 2: we've moved on from drive July now, but really overdoing 64 00:02:39,840 --> 00:02:41,720 Speaker 2: it on the weekend. And perhaps the topic for an 65 00:02:41,760 --> 00:02:45,519 Speaker 2: upcoming potty is about rules and nutrition and I said 66 00:02:45,520 --> 00:02:48,000 Speaker 2: to a couple of them just today, actually, maybe we 67 00:02:48,040 --> 00:02:51,040 Speaker 2: do need some alcohol rules to default too, because yes, 68 00:02:51,280 --> 00:02:55,120 Speaker 2: it can become a bit of a self soothed such 69 00:02:55,360 --> 00:02:58,320 Speaker 2: self medication. And of course what happens is we wake 70 00:02:58,400 --> 00:03:00,959 Speaker 2: up not feeling amazing, we don't excess and don't eat 71 00:03:01,000 --> 00:03:03,720 Speaker 2: overly well as we get back with our bloogly pose control. 72 00:03:03,800 --> 00:03:06,239 Speaker 2: So I've just written that down as a topic for 73 00:03:06,280 --> 00:03:07,280 Speaker 2: an upcoming episode. 74 00:03:07,760 --> 00:03:09,840 Speaker 1: I love it. And also what goes hand in hand 75 00:03:09,880 --> 00:03:11,880 Speaker 1: with our cool. I feel like a lot of my clients, Susie, 76 00:03:11,880 --> 00:03:14,239 Speaker 1: are overdoing the tea and coffee at the moment a 77 00:03:14,400 --> 00:03:17,160 Speaker 1: from a caffeine perspective, so it's actually impacting their sleep. 78 00:03:17,200 --> 00:03:19,520 Speaker 1: It's making them a bit more jittery, a bit more anxious, 79 00:03:19,520 --> 00:03:21,480 Speaker 1: a bit more on edge. But also if you're someone 80 00:03:21,480 --> 00:03:23,840 Speaker 1: that adds milk and sugar or sweetener, even if it's 81 00:03:23,840 --> 00:03:26,200 Speaker 1: a type of honey or you know, a type of 82 00:03:26,200 --> 00:03:28,959 Speaker 1: flavored syrup like a caramel into your coffee, if you're 83 00:03:29,000 --> 00:03:31,320 Speaker 1: doing that two, three, four times a day, or I 84 00:03:31,320 --> 00:03:33,040 Speaker 1: had a client the other day Susie who said to me, 85 00:03:33,200 --> 00:03:35,040 Speaker 1: we've normally worked out in her plan that she normally 86 00:03:35,080 --> 00:03:36,320 Speaker 1: has on average two cups. 87 00:03:36,120 --> 00:03:36,680 Speaker 2: Of tea a day. 88 00:03:36,960 --> 00:03:38,960 Speaker 1: She said to me the other day, way overdone my 89 00:03:39,040 --> 00:03:40,800 Speaker 1: tea intake. And I said, oh, what do we mean 90 00:03:40,800 --> 00:03:42,920 Speaker 1: by over like a couple two more? And she said, oh, 91 00:03:42,960 --> 00:03:44,920 Speaker 1: I think about eight or nine today. And I was 92 00:03:44,960 --> 00:03:46,640 Speaker 1: like Jesus, she must have been running back to the 93 00:03:46,840 --> 00:03:49,280 Speaker 1: back and forth to the brassroom all day. Not to mention, 94 00:03:49,400 --> 00:03:51,080 Speaker 1: because she does add a little bit of sugar and 95 00:03:51,120 --> 00:03:52,680 Speaker 1: a little bit of milk, and that for her was 96 00:03:52,840 --> 00:03:54,840 Speaker 1: non negotiable. It was just the way that she loved it. 97 00:03:54,840 --> 00:03:56,880 Speaker 1: So it's wasn't something you know, she was really willing 98 00:03:56,880 --> 00:03:58,480 Speaker 1: to work on. So we've added a lot more other 99 00:03:58,560 --> 00:04:01,040 Speaker 1: diet strategies in. You know, if you're adding milk in 100 00:04:01,440 --> 00:04:03,880 Speaker 1: four cream, milk and sugar to your tea, having you know, 101 00:04:03,920 --> 00:04:05,960 Speaker 1: going from one to to a day up to seven 102 00:04:06,040 --> 00:04:08,160 Speaker 1: or eight a day, is it going to be positive? 103 00:04:08,400 --> 00:04:10,400 Speaker 1: You know, once we're moving back into the spring season 104 00:04:10,400 --> 00:04:12,240 Speaker 1: and things of the winter, you know, the weather warms up, 105 00:04:12,280 --> 00:04:14,080 Speaker 1: we want to put our shorts through, our bikini back on. 106 00:04:14,320 --> 00:04:16,160 Speaker 1: You know, all these little things can add up. So 107 00:04:16,440 --> 00:04:19,720 Speaker 1: overdoing the tea and coffee isn't wonderful in winter From 108 00:04:19,720 --> 00:04:23,000 Speaker 1: a fat loss perspective, but also be from a caffeine perspective. 109 00:04:23,640 --> 00:04:25,320 Speaker 1: So also, you know you're kind of running back and 110 00:04:25,320 --> 00:04:27,680 Speaker 1: forth to the bathroom every day, and who's time for that? 111 00:04:27,680 --> 00:04:31,440 Speaker 2: That's so true. So one of the other things in 112 00:04:31,640 --> 00:04:34,040 Speaker 2: I really like to talk to my clients about is 113 00:04:34,600 --> 00:04:38,960 Speaker 2: putting in energizing activities and that can absolutely be food related. 114 00:04:39,080 --> 00:04:42,839 Speaker 2: So the first thing is to have a look at 115 00:04:42,880 --> 00:04:45,920 Speaker 2: the weekly menu and really look for ways to dig 116 00:04:45,960 --> 00:04:48,599 Speaker 2: it up and look for new exciting options. Create some 117 00:04:48,640 --> 00:04:51,200 Speaker 2: systems in the home that will create some energy around it. 118 00:04:51,240 --> 00:04:53,719 Speaker 2: So for example, doing a big cook up once a week, 119 00:04:53,960 --> 00:04:56,640 Speaker 2: or going through the pantry cleaning it out, finding what 120 00:04:56,680 --> 00:04:58,240 Speaker 2: old foods you've got in there that you could use 121 00:04:58,240 --> 00:05:02,200 Speaker 2: in new recipes to start fresh, you know, basically rejigging 122 00:05:02,200 --> 00:05:05,479 Speaker 2: your nutrition. That's a relatively easy one to do. But 123 00:05:05,560 --> 00:05:07,640 Speaker 2: the other one I have at this time is for 124 00:05:07,640 --> 00:05:10,400 Speaker 2: people to go through in their lives and think, right, 125 00:05:10,480 --> 00:05:13,719 Speaker 2: what is not working overly? Well? What do I want 126 00:05:13,760 --> 00:05:16,320 Speaker 2: to be different moving forward into spring? So do I 127 00:05:16,320 --> 00:05:17,880 Speaker 2: need to clean up my wardrobe, do I need to 128 00:05:17,880 --> 00:05:19,920 Speaker 2: do my taxes? Do I need to use this kind 129 00:05:19,960 --> 00:05:23,480 Speaker 2: of downtime to clear out because what happens is as 130 00:05:23,520 --> 00:05:26,240 Speaker 2: soon as we get close to September and October, the 131 00:05:26,240 --> 00:05:28,960 Speaker 2: weather picks up quickly and then you're in this downhill 132 00:05:29,000 --> 00:05:32,120 Speaker 2: spiral to Christmas and nothing ever gets done. We just 133 00:05:32,240 --> 00:05:34,520 Speaker 2: live in this perpetual state of need to do stuff, 134 00:05:34,560 --> 00:05:36,919 Speaker 2: never get it done, and then wrap up in the 135 00:05:37,040 --> 00:05:40,240 Speaker 2: year's over. So this period of time, this next four six, 136 00:05:40,279 --> 00:05:43,039 Speaker 2: even eight weeks, while we're moving into spring and coming 137 00:05:43,040 --> 00:05:45,400 Speaker 2: out of winter, is a really good time to set 138 00:05:45,440 --> 00:05:47,200 Speaker 2: some really clear goals of things that you want to 139 00:05:47,200 --> 00:05:49,800 Speaker 2: get organized and done in your life. Because when we're 140 00:05:49,800 --> 00:05:52,960 Speaker 2: feeling organized in control, whether it's in life, whether it's 141 00:05:52,960 --> 00:05:55,280 Speaker 2: in terms of our nutrition, things are just a whole 142 00:05:55,279 --> 00:05:57,480 Speaker 2: lot easier and we free up a whole lot of 143 00:05:57,560 --> 00:06:01,680 Speaker 2: time to concentrate and direct our energy into things that 144 00:06:02,000 --> 00:06:04,400 Speaker 2: are most meaningful to us. So, if you're one of 145 00:06:04,400 --> 00:06:06,359 Speaker 2: the many people out there who's got a pantry that 146 00:06:06,400 --> 00:06:09,080 Speaker 2: needs cleaning out, you still haven't done your taxes, you've 147 00:06:09,080 --> 00:06:11,400 Speaker 2: got a wardrobe full of clothes that don't fit you anymore, 148 00:06:11,600 --> 00:06:14,080 Speaker 2: basic things on the to do list, now is the 149 00:06:14,160 --> 00:06:17,840 Speaker 2: time to refocus the energy into doing that. And absolutely 150 00:06:17,920 --> 00:06:19,680 Speaker 2: nutrition can be a part of it because if you 151 00:06:19,760 --> 00:06:22,200 Speaker 2: know you've put on a few kilos in winter, you've 152 00:06:22,200 --> 00:06:24,960 Speaker 2: got time easily to get three, five, seven, even ten 153 00:06:25,040 --> 00:06:27,040 Speaker 2: off moving into the end of the year. But it 154 00:06:27,080 --> 00:06:30,320 Speaker 2: starts with that daily, daily action. And the other thing 155 00:06:30,360 --> 00:06:33,760 Speaker 2: I think is at this time is if you are 156 00:06:33,839 --> 00:06:36,080 Speaker 2: struggling to move because of the way that you're listening 157 00:06:36,080 --> 00:06:37,960 Speaker 2: from Melbourne, we've got a lot of people down south. 158 00:06:38,000 --> 00:06:41,279 Speaker 2: It's really not as warm as the northern States. You've 159 00:06:41,279 --> 00:06:45,200 Speaker 2: got to look at ways to reignite your enthusiasm around exercise. 160 00:06:45,480 --> 00:06:47,440 Speaker 2: I've noticed that a lot of the running festivals are 161 00:06:47,440 --> 00:06:50,359 Speaker 2: about to kick off in Sydney certainly, and I know 162 00:06:50,400 --> 00:06:53,039 Speaker 2: across the East and seaboard. So if you've always had 163 00:06:53,040 --> 00:06:55,880 Speaker 2: it as a goal to run a marathon, a half marathon, 164 00:06:55,960 --> 00:06:58,520 Speaker 2: do a ten k, something new and exciting when you're 165 00:06:58,520 --> 00:07:00,839 Speaker 2: not feeling amazing is a really good way to spark 166 00:07:00,839 --> 00:07:04,719 Speaker 2: that enthusiasm. So from a coaching psychology perspective, we work 167 00:07:05,000 --> 00:07:07,680 Speaker 2: in what we call the core life domains. So we'll 168 00:07:07,720 --> 00:07:10,240 Speaker 2: work on finance, we'll work on health and fitness, we'll 169 00:07:10,280 --> 00:07:13,000 Speaker 2: work on relationships, we'll work on personal growth, and we'll 170 00:07:13,040 --> 00:07:15,880 Speaker 2: work on career and so simply getting a bit of 171 00:07:15,880 --> 00:07:18,000 Speaker 2: a journal and starting to jot down some to do 172 00:07:18,120 --> 00:07:21,000 Speaker 2: lists in all aspects of your life. Why you do 173 00:07:21,120 --> 00:07:23,720 Speaker 2: have this downtime rather than spending it in front of 174 00:07:23,720 --> 00:07:26,480 Speaker 2: the TV, drinking wine and watching Netflix. You know you're 175 00:07:26,520 --> 00:07:29,720 Speaker 2: going to feel so much better with action and focused direction. 176 00:07:29,760 --> 00:07:32,960 Speaker 2: Because we've spoken about it before. When people are lacking motivation, 177 00:07:33,400 --> 00:07:36,320 Speaker 2: there's no good ruminating about it or feeling sorry for yourself. 178 00:07:36,360 --> 00:07:38,600 Speaker 2: The best thing you can do is action. So small 179 00:07:38,640 --> 00:07:40,760 Speaker 2: steps in any of those life domains to move you 180 00:07:40,800 --> 00:07:42,360 Speaker 2: towards where you want to be by the end of 181 00:07:42,400 --> 00:07:45,640 Speaker 2: the year is a really strategic use of time right now. 182 00:07:45,760 --> 00:07:48,160 Speaker 1: Absolutely, And if you're sitting there thinking, well, you know, 183 00:07:48,200 --> 00:07:50,040 Speaker 1: I don't have the energy after work, I come home, 184 00:07:50,080 --> 00:07:51,800 Speaker 1: I crash on the couch and I can barely move 185 00:07:51,800 --> 00:07:54,800 Speaker 1: because I'm so fatigued. The best way to get consistent 186 00:07:54,920 --> 00:07:58,080 Speaker 1: energy long term is actually with nutrition. It's not reaching 187 00:07:58,160 --> 00:08:00,080 Speaker 1: for quick picking up like a glass of wine, a 188 00:08:00,160 --> 00:08:02,240 Speaker 1: cup of coffee, or you know, a bag of lollies. 189 00:08:02,320 --> 00:08:05,200 Speaker 1: It's actually balancing your meals properly. So I know in 190 00:08:05,280 --> 00:08:07,480 Speaker 1: winter we like to do the things like you know, 191 00:08:07,520 --> 00:08:09,800 Speaker 1: the croissants or even something like a veggie soup. But 192 00:08:09,800 --> 00:08:11,440 Speaker 1: you've got to make sure that your meals are balanced 193 00:08:11,440 --> 00:08:13,720 Speaker 1: and they have enough sustenance to actually hold you through 194 00:08:13,720 --> 00:08:16,480 Speaker 1: and hold you over and give you that long lasting energy. 195 00:08:16,640 --> 00:08:18,480 Speaker 1: So some of my favorite things to do, Susie. And 196 00:08:18,520 --> 00:08:20,320 Speaker 1: I know a lot of my clients say to me, Lehanne, 197 00:08:20,320 --> 00:08:22,280 Speaker 1: it's winter, I don't want to eat salads. I love 198 00:08:22,320 --> 00:08:24,840 Speaker 1: doing winter salad, Susie. So I'll do you know, all 199 00:08:24,880 --> 00:08:27,120 Speaker 1: my mixed leaves, but I'll do some roasted potato, or 200 00:08:27,120 --> 00:08:30,400 Speaker 1: add some grilled broccolini in, some mushrooms, some lentils into 201 00:08:30,440 --> 00:08:32,600 Speaker 1: the salad, drizzle it with like a warm tarhini and 202 00:08:32,679 --> 00:08:35,760 Speaker 1: lemon juice dressing. Like winter type salads that are warm 203 00:08:35,760 --> 00:08:38,319 Speaker 1: and nourishing, but they're not like the traditional Greek salad 204 00:08:38,400 --> 00:08:40,520 Speaker 1: or Asian type cabbage salad that we'd have in summer. 205 00:08:40,760 --> 00:08:43,360 Speaker 1: I love doing all sorts of roast veggies. I roast 206 00:08:43,400 --> 00:08:45,040 Speaker 1: them in the oven. I drizzle them with olive oil, 207 00:08:45,040 --> 00:08:47,319 Speaker 1: a little bit of spices, seasoning. I do a grain 208 00:08:47,520 --> 00:08:49,720 Speaker 1: like cosscoose or wild rice. Then I add a bit 209 00:08:49,760 --> 00:08:51,840 Speaker 1: of healthy fats in, like some avocado and some better. 210 00:08:52,000 --> 00:08:54,240 Speaker 1: So I'm a massive fan of winter salads and then 211 00:08:54,240 --> 00:08:56,160 Speaker 1: of course we want some lean protein either on the 212 00:08:56,200 --> 00:08:58,920 Speaker 1: side or in the salad as well. Other ideas I 213 00:08:58,960 --> 00:09:01,200 Speaker 1: have like warmer lunch options, like most of us don't 214 00:09:01,240 --> 00:09:03,600 Speaker 1: want to do salads or wraps for lunch in winter. 215 00:09:03,960 --> 00:09:05,760 Speaker 1: You know, they're fine, and some of they're fine in spring, 216 00:09:05,800 --> 00:09:08,600 Speaker 1: but in winter we want warm, hearty type lunches so 217 00:09:08,679 --> 00:09:11,360 Speaker 1: we're not blowing the calorie budget. My favorite things are 218 00:09:11,360 --> 00:09:13,880 Speaker 1: things like forrotatas, some sort of like you know, noodle 219 00:09:13,960 --> 00:09:15,959 Speaker 1: and veggie soup might be like a chicken nood or 220 00:09:16,040 --> 00:09:18,160 Speaker 1: noodle type soup. Of course, you can do your toasty, 221 00:09:18,240 --> 00:09:20,040 Speaker 1: balance it out with a side salad, or do some 222 00:09:20,160 --> 00:09:21,960 Speaker 1: roasted veggies on the side as well as you've got 223 00:09:22,000 --> 00:09:24,040 Speaker 1: your toasty with a bit of protein in there, or 224 00:09:24,080 --> 00:09:26,080 Speaker 1: do it, you know, cheese toasty with a tuna and 225 00:09:26,200 --> 00:09:28,400 Speaker 1: roast veggie salad on the side. And of course, susy, 226 00:09:28,520 --> 00:09:31,720 Speaker 1: I love my slow cooker. I love curries, casseroles, dulls, 227 00:09:31,760 --> 00:09:33,800 Speaker 1: that sort of thing, but of course balance out with 228 00:09:34,000 --> 00:09:36,760 Speaker 1: tons of veggies and that lean protein as well, which 229 00:09:36,840 --> 00:09:40,000 Speaker 1: keeps that consistent energy long term, and really watching the 230 00:09:40,000 --> 00:09:42,280 Speaker 1: amount of caffeine, not having too much. I feel for 231 00:09:42,360 --> 00:09:44,560 Speaker 1: most people. I feel like two cups a day is 232 00:09:44,600 --> 00:09:46,800 Speaker 1: probably enough, and if you need any more than that, 233 00:09:46,840 --> 00:09:50,240 Speaker 1: from just a warming perspective, maybe swap to something like 234 00:09:50,280 --> 00:09:52,480 Speaker 1: decaf and you can get decaf black tea as well. 235 00:09:52,840 --> 00:09:55,480 Speaker 1: I'm drinking that at the moment just because I'm say 236 00:09:55,480 --> 00:09:59,520 Speaker 1: I'm pregnant, but I'm not on breastfeeding, Susan God, I'm breastfeeding. 237 00:09:58,960 --> 00:09:59,440 Speaker 2: So by. 238 00:10:01,800 --> 00:10:05,560 Speaker 1: Definitely not so because I breastfeeding, I'm doing mostly I 239 00:10:05,600 --> 00:10:07,760 Speaker 1: do one shot of coffee in the morning, and then 240 00:10:07,800 --> 00:10:09,760 Speaker 1: I do mostly I'll have a second decaf coffee, then 241 00:10:09,800 --> 00:10:11,880 Speaker 1: one or two decaf teas throughout the day as well, 242 00:10:11,920 --> 00:10:13,440 Speaker 1: and I just have a little splash of milk and 243 00:10:13,480 --> 00:10:15,559 Speaker 1: minds there's not too much, you know, calorie wise, er, 244 00:10:15,559 --> 00:10:17,520 Speaker 1: I don't ad any sweetness. So I feel like what 245 00:10:17,640 --> 00:10:20,360 Speaker 1: your drinks have, the warm, hearty lunches, and you know, 246 00:10:20,400 --> 00:10:22,880 Speaker 1: start playing around with some nice winter salads and some 247 00:10:22,920 --> 00:10:26,040 Speaker 1: beautiful options, particularly with the grilled veggies you can still 248 00:10:26,040 --> 00:10:28,720 Speaker 1: out in your mix, salad leaves, you spinach, whatever sort 249 00:10:28,720 --> 00:10:31,040 Speaker 1: of on sale and season at the supermarket, because it 250 00:10:31,080 --> 00:10:32,839 Speaker 1: just gives you a lot more variety with your dinner. 251 00:10:33,240 --> 00:10:35,680 Speaker 1: And I feel like that's saki in winter, having those warming, 252 00:10:35,800 --> 00:10:39,040 Speaker 1: sort of you know, nourishing, family friendly type meals. Of course, 253 00:10:39,040 --> 00:10:41,040 Speaker 1: you can do something like a shepherd's pie, but just 254 00:10:41,160 --> 00:10:43,319 Speaker 1: load up on the veggies instead of doing just potato 255 00:10:43,360 --> 00:10:46,319 Speaker 1: on top. Make a mash out of potato, pumpkin, and cauliflower, 256 00:10:46,800 --> 00:10:48,599 Speaker 1: use some lean protein that I hired, a ton of 257 00:10:48,679 --> 00:10:50,520 Speaker 1: veggies in there as well. So really just trying to 258 00:10:50,559 --> 00:10:53,560 Speaker 1: balance out our warming, comforting meals as best we can. 259 00:10:53,760 --> 00:10:55,360 Speaker 1: I feel like it's a good strategy in winter. 260 00:10:55,559 --> 00:10:57,760 Speaker 2: And you know, I think as simple as going to 261 00:10:57,800 --> 00:11:01,200 Speaker 2: a bookshop and finding a new people and looking for 262 00:11:01,200 --> 00:11:03,439 Speaker 2: a little bit of new inspiration. I think because so 263 00:11:03,520 --> 00:11:05,160 Speaker 2: many of us have been stuck at home a lot 264 00:11:05,200 --> 00:11:07,520 Speaker 2: more than we normally would because of the ongoing effects 265 00:11:07,559 --> 00:11:10,040 Speaker 2: of COVID, A lot of people on really strict budgets 266 00:11:10,040 --> 00:11:12,040 Speaker 2: at the moment, and the cost of food is increasing, 267 00:11:12,520 --> 00:11:14,480 Speaker 2: you know, we kind of have to look for ways 268 00:11:14,480 --> 00:11:18,520 Speaker 2: to self soothe in a relatively cheap, an easy way. 269 00:11:18,600 --> 00:11:20,680 Speaker 2: And everyone can go to a shop or online or 270 00:11:20,720 --> 00:11:23,959 Speaker 2: even just leanne. You know, there are so many healthy 271 00:11:24,000 --> 00:11:27,440 Speaker 2: recipes on Instagram on a day to day basis. I 272 00:11:27,480 --> 00:11:29,440 Speaker 2: look and I just think there is so much free 273 00:11:29,440 --> 00:11:31,600 Speaker 2: content there. You don't even have to buy a recipe book. 274 00:11:31,920 --> 00:11:34,120 Speaker 2: You could just spend a bit of time online and 275 00:11:34,240 --> 00:11:37,480 Speaker 2: look for new recipe ideas to rejig your weekly menu. 276 00:11:37,600 --> 00:11:39,880 Speaker 2: It's as simple as that. Or find a new gym 277 00:11:40,000 --> 00:11:43,880 Speaker 2: or workout or workout partner and incorporate that. But they're 278 00:11:43,880 --> 00:11:46,920 Speaker 2: all proactive steps to move out of what we would 279 00:11:46,960 --> 00:11:49,600 Speaker 2: call this funk that a lot of people are describing. 280 00:11:49,960 --> 00:11:51,520 Speaker 2: I think a couple of things you said that just 281 00:11:51,559 --> 00:11:54,800 Speaker 2: reminded me if you are feeling overly fatigued. It's also 282 00:11:54,840 --> 00:11:57,520 Speaker 2: a great time to catch up on your medical appointments, 283 00:11:57,520 --> 00:11:59,360 Speaker 2: because again, by the time it rolls around to the 284 00:11:59,440 --> 00:12:01,600 Speaker 2: end of the year, time will tick away from you. 285 00:12:01,920 --> 00:12:03,920 Speaker 2: But if you haven't had a blood test, maybe you're 286 00:12:03,960 --> 00:12:06,440 Speaker 2: iron flow, maybe your vitamin d's low, So it's a 287 00:12:06,440 --> 00:12:08,880 Speaker 2: really good time to get those checked as well, to 288 00:12:08,880 --> 00:12:11,040 Speaker 2: see if there's an underlying reason that you are feeling 289 00:12:11,080 --> 00:12:13,600 Speaker 2: so fatigued. That may just simply be because you haven't 290 00:12:13,600 --> 00:12:16,440 Speaker 2: had a lot of sunlight throughout this winter period. So 291 00:12:16,520 --> 00:12:18,560 Speaker 2: I love a good to do list, and it's a 292 00:12:18,600 --> 00:12:21,600 Speaker 2: really good time of year to get ahead on that 293 00:12:21,640 --> 00:12:24,720 Speaker 2: before we experience that run to the end. And I've 294 00:12:24,720 --> 00:12:26,760 Speaker 2: certainly got a lot of clients who have come to 295 00:12:26,800 --> 00:12:29,080 Speaker 2: me in the past few weeks who are very keen 296 00:12:29,120 --> 00:12:31,520 Speaker 2: to lean up and get that five or ten kilos 297 00:12:31,559 --> 00:12:34,319 Speaker 2: off before spring and summer, and they've left a lot 298 00:12:34,360 --> 00:12:36,200 Speaker 2: of time, which I'm really happy about. It gives me 299 00:12:36,280 --> 00:12:39,200 Speaker 2: that three to four months of time to keep the 300 00:12:39,200 --> 00:12:41,760 Speaker 2: calories controlled and really get them on the weight loss journey. 301 00:12:41,840 --> 00:12:44,400 Speaker 2: So it's a really opportune time because, as we know, 302 00:12:44,480 --> 00:12:46,600 Speaker 2: by the time it gets dropped ob in November, we've 303 00:12:46,600 --> 00:12:49,080 Speaker 2: wrapping up the year and we've said missed the opportunity 304 00:12:49,080 --> 00:12:51,960 Speaker 2: to work on a lot of this self development aspects 305 00:12:52,160 --> 00:12:54,520 Speaker 2: of life which may not be overly fulfilling on a 306 00:12:54,559 --> 00:12:57,800 Speaker 2: daily basis, but sets us up for success physically, mentally, 307 00:12:57,840 --> 00:13:00,360 Speaker 2: emotionally as we move into the end of the year 308 00:13:00,400 --> 00:13:01,440 Speaker 2: and the new year next year. 309 00:13:01,800 --> 00:13:03,439 Speaker 1: I agree, I'm the same. I'm so busy at the 310 00:13:03,480 --> 00:13:05,840 Speaker 1: moment just with clients wanting to as you said, lean 311 00:13:05,920 --> 00:13:07,880 Speaker 1: up before Christmas. And I love the idea. You know, 312 00:13:08,160 --> 00:13:09,959 Speaker 1: I think a lot of people work in the goals 313 00:13:09,960 --> 00:13:12,080 Speaker 1: in January after Christmas and then they sort of, you know, 314 00:13:12,160 --> 00:13:14,200 Speaker 1: might do an eight week gym challenge and then for 315 00:13:14,240 --> 00:13:16,000 Speaker 1: the rest of the year they're just kind of writing 316 00:13:16,000 --> 00:13:18,000 Speaker 1: it off then back again in January. So I think 317 00:13:18,040 --> 00:13:22,360 Speaker 1: working with the Dietitian true winter is actually an excellent suggestion, Susie, 318 00:13:22,400 --> 00:13:24,319 Speaker 1: because you're right, you're well on track with your goals 319 00:13:24,360 --> 00:13:27,880 Speaker 1: coming into Christmas versus being completely off track self sabotage 320 00:13:27,880 --> 00:13:30,480 Speaker 1: in all December, then starting January, you know, five ten 321 00:13:30,559 --> 00:13:32,719 Speaker 1: kilos heavier, which is an ideal. So I think it's 322 00:13:32,800 --> 00:13:35,079 Speaker 1: absolutely a great time. And most of us have a 323 00:13:35,120 --> 00:13:36,920 Speaker 1: little bit of extra time in winter as well. You know, 324 00:13:36,920 --> 00:13:38,760 Speaker 1: there's not so much you know, there's not so much 325 00:13:38,840 --> 00:13:41,320 Speaker 1: kids sports on, there's not as many weddings and parties 326 00:13:41,360 --> 00:13:42,880 Speaker 1: and that sort of things. We actually do have a 327 00:13:42,880 --> 00:13:45,680 Speaker 1: little bit spare time. So actually investing in ourselves and 328 00:13:45,720 --> 00:13:48,920 Speaker 1: working on our health during winter is an excellent thing 329 00:13:48,960 --> 00:13:51,760 Speaker 1: to do. And another option I had for our listener, Susie, 330 00:13:51,800 --> 00:13:54,640 Speaker 1: is if you're someone that loves to exercise outside, perhaps 331 00:13:54,679 --> 00:13:57,120 Speaker 1: you love to run, perhaps you I don't know, you 332 00:13:57,200 --> 00:13:59,840 Speaker 1: do an outdoor park workout, but for whatever reason, in winter, 333 00:14:00,080 --> 00:14:01,719 Speaker 1: three or four months of the year you don't do 334 00:14:01,840 --> 00:14:04,280 Speaker 1: that because it's too cold. Perhaps it's time to invest 335 00:14:04,400 --> 00:14:06,640 Speaker 1: in something like a gym membership just for a couple 336 00:14:06,679 --> 00:14:08,760 Speaker 1: of months of the year to keep you on track, 337 00:14:08,800 --> 00:14:10,920 Speaker 1: to keep you on a good consistent routine, and to 338 00:14:11,000 --> 00:14:13,319 Speaker 1: keep you moving, because we know that exercise is so 339 00:14:13,360 --> 00:14:15,960 Speaker 1: beneficial for our mental health, So don't use the cold 340 00:14:16,000 --> 00:14:19,000 Speaker 1: weather as an excuse not to exercise. Gym memberships, do 341 00:14:19,080 --> 00:14:22,000 Speaker 1: you know most gyms and most workout facilities do offer 342 00:14:22,280 --> 00:14:24,440 Speaker 1: just a subscription, you know, on a monthly basis, or 343 00:14:24,520 --> 00:14:25,920 Speaker 1: you know, you might be able to get a deal 344 00:14:25,920 --> 00:14:28,440 Speaker 1: on a three month subscription or something. So just have 345 00:14:28,440 --> 00:14:30,440 Speaker 1: a look at that and investigate that if you're someone 346 00:14:30,440 --> 00:14:33,560 Speaker 1: that really finds that they're limited in their movement for 347 00:14:33,600 --> 00:14:35,480 Speaker 1: a few months of the year because of the cold weather. 348 00:14:35,720 --> 00:14:38,200 Speaker 2: And I think just off the back of that too, 349 00:14:38,600 --> 00:14:40,920 Speaker 2: another conversation I've had recently is I've got a lot 350 00:14:40,960 --> 00:14:43,520 Speaker 2: of clients who are great at walking, but over time, 351 00:14:43,560 --> 00:14:45,240 Speaker 2: of course, their bodies have got used to that. So 352 00:14:45,320 --> 00:14:48,040 Speaker 2: don't forget the importance of some heart rate work, particularly 353 00:14:48,040 --> 00:14:51,200 Speaker 2: if you're finding that your weight loss has plateaued, and 354 00:14:51,280 --> 00:14:54,040 Speaker 2: a gym can be an up great time, or even 355 00:14:54,160 --> 00:14:56,560 Speaker 2: hiring some equipment lyan you know, hiring a treadmill for 356 00:14:56,600 --> 00:14:58,680 Speaker 2: three months and giving it a go at home so 357 00:14:58,760 --> 00:15:00,800 Speaker 2: you can control you don't have to worry about the 358 00:15:00,840 --> 00:15:02,720 Speaker 2: weather when you're hopping on for twenty minutes a day. 359 00:15:02,760 --> 00:15:04,760 Speaker 2: But you can also really control your heart rate a 360 00:15:04,800 --> 00:15:06,640 Speaker 2: lot more with some of those equipment, So it can 361 00:15:06,680 --> 00:15:09,600 Speaker 2: be again a novel thing to incorporate just for a 362 00:15:09,640 --> 00:15:12,600 Speaker 2: short term, to get you over the hurdle and try 363 00:15:12,640 --> 00:15:15,040 Speaker 2: and add something new to life which has become a 364 00:15:15,040 --> 00:15:18,320 Speaker 2: little bit ho hum over the past a few months 365 00:15:18,320 --> 00:15:20,000 Speaker 2: and even a couple of years for a lot of us. 366 00:15:20,400 --> 00:15:22,720 Speaker 2: All Right, well, it's not unrelated what I want to 367 00:15:22,720 --> 00:15:24,880 Speaker 2: talk about today, and I have to be careful because 368 00:15:24,880 --> 00:15:27,720 Speaker 2: it is a very direct client example, so I want 369 00:15:27,760 --> 00:15:30,600 Speaker 2: to coat it up a little bit. But the topic 370 00:15:30,600 --> 00:15:34,320 Speaker 2: I want to talk about Leanne is self sabotage. And 371 00:15:34,880 --> 00:15:37,520 Speaker 2: when I think of self sabotage, you know that can 372 00:15:37,560 --> 00:15:39,280 Speaker 2: be things like going to the shop and buying a 373 00:15:39,280 --> 00:15:41,280 Speaker 2: pack of Tim TAM's and then being upset that you've 374 00:15:41,280 --> 00:15:45,800 Speaker 2: eaten them. But there's also a degree of sabotage that 375 00:15:45,880 --> 00:15:48,560 Speaker 2: can happen from those around us and those who we 376 00:15:48,600 --> 00:15:51,400 Speaker 2: live with. And the client example I wanted to talk 377 00:15:51,440 --> 00:15:54,920 Speaker 2: about was the case of another family member basically buying 378 00:15:55,520 --> 00:15:59,000 Speaker 2: food or bringing food into the home that my client 379 00:15:59,040 --> 00:16:02,120 Speaker 2: didn't really want to eat and then you know, ended 380 00:16:02,200 --> 00:16:04,880 Speaker 2: up eating it. And in context, what happened was I 381 00:16:05,000 --> 00:16:08,040 Speaker 2: was just getting some photos from my client. And I 382 00:16:08,080 --> 00:16:10,720 Speaker 2: don't ask all my clients to do photos or food diaries, 383 00:16:10,760 --> 00:16:13,000 Speaker 2: but indeed some of them will find it very helpful 384 00:16:13,040 --> 00:16:15,560 Speaker 2: and it gives great insight. And I was just you know, 385 00:16:15,600 --> 00:16:18,280 Speaker 2: looking through these photos, and I said to my client, 386 00:16:18,320 --> 00:16:21,560 Speaker 2: what is thatsh because I actually didn't recognize that it was 387 00:16:21,560 --> 00:16:25,960 Speaker 2: some sort of Turkish bread based thing, and she said, oh, 388 00:16:26,040 --> 00:16:30,840 Speaker 2: my husband got that. And I was like, oh, okay, 389 00:16:30,920 --> 00:16:35,880 Speaker 2: well that's really not great because she ended up eating 390 00:16:35,880 --> 00:16:37,840 Speaker 2: it and it was you know, hundreds and hundreds of calories, 391 00:16:37,840 --> 00:16:39,920 Speaker 2: and it really sort of disrupted her day and then 392 00:16:39,960 --> 00:16:42,640 Speaker 2: she felt guilty because of it. And of course there's 393 00:16:42,680 --> 00:16:46,560 Speaker 2: no the goal is for people not to feel guilty 394 00:16:46,600 --> 00:16:49,280 Speaker 2: about what they're eating. But what I wanted to be 395 00:16:49,440 --> 00:16:52,320 Speaker 2: clear on when it comes to sabotage, and I'll frame 396 00:16:52,360 --> 00:16:57,360 Speaker 2: it not self sabotage, more general sabotage, is that what 397 00:16:57,960 --> 00:17:01,240 Speaker 2: we need to be really aware of is that people 398 00:17:01,320 --> 00:17:06,400 Speaker 2: don't make food decisions generally based on even what they 399 00:17:06,400 --> 00:17:09,680 Speaker 2: feel like. Human beings make food decisions and what food 400 00:17:09,720 --> 00:17:12,000 Speaker 2: is readily available to them. That is well documented in 401 00:17:12,000 --> 00:17:16,280 Speaker 2: the literature, and hence we know that if the food 402 00:17:16,320 --> 00:17:18,479 Speaker 2: is in the office at work, if the food is 403 00:17:19,240 --> 00:17:22,679 Speaker 2: at a function and cannapas are being served, if the 404 00:17:22,680 --> 00:17:25,639 Speaker 2: food is in your home, you will eat it. And 405 00:17:25,680 --> 00:17:27,919 Speaker 2: I think one of the biggest areas of sabotage I 406 00:17:28,000 --> 00:17:32,160 Speaker 2: see is whether it's husbands buying takeaway food and bringing 407 00:17:32,200 --> 00:17:36,160 Speaker 2: them into the home or treats, or are even having 408 00:17:36,280 --> 00:17:38,600 Speaker 2: children around. So you've got food at home that the 409 00:17:38,720 --> 00:17:41,200 Speaker 2: kids are said to have. So it might be snack food, 410 00:17:41,320 --> 00:17:44,800 Speaker 2: or it might be treats or chocolates, and inevitably, you 411 00:17:44,840 --> 00:17:47,840 Speaker 2: know my clients will end up eating it. So it's 412 00:17:48,040 --> 00:17:49,879 Speaker 2: really good I think to take a step back in 413 00:17:49,960 --> 00:17:51,760 Speaker 2: your day to day food and say, why do I 414 00:17:51,880 --> 00:17:54,760 Speaker 2: not reach my goals? Is it because I do go 415 00:17:54,840 --> 00:17:56,919 Speaker 2: out drinking and I end up having too many drinks? 416 00:17:57,040 --> 00:17:58,679 Speaker 2: Or is it that I do get to nine o'clock 417 00:17:58,680 --> 00:18:00,920 Speaker 2: at night and I do end up eating the kids snacks? 418 00:18:01,560 --> 00:18:05,119 Speaker 2: Is it that my husband does routinely order takeaway or 419 00:18:05,160 --> 00:18:07,320 Speaker 2: cook high fat food even or it can be in 420 00:18:07,359 --> 00:18:09,159 Speaker 2: the case of family members, you know, going to a 421 00:18:09,200 --> 00:18:12,040 Speaker 2: mother in law's house and the food is always fatty, 422 00:18:12,800 --> 00:18:17,000 Speaker 2: to know that you're not weak by saying by finding 423 00:18:17,040 --> 00:18:20,840 Speaker 2: it difficult to say no, that's not the case. The 424 00:18:20,880 --> 00:18:23,320 Speaker 2: case is that you will eat food that's really available. 425 00:18:23,359 --> 00:18:27,000 Speaker 2: So a big part of success, particularly in those early 426 00:18:27,119 --> 00:18:29,800 Speaker 2: phases of the first two, four, six, eight weeks, when 427 00:18:29,800 --> 00:18:32,600 Speaker 2: you're really trying to get those consistent deficits on the 428 00:18:32,600 --> 00:18:36,360 Speaker 2: scales to be motivating, is that you really want your 429 00:18:36,440 --> 00:18:39,119 Speaker 2: food to be pretty spot on most of the time 430 00:18:39,119 --> 00:18:41,959 Speaker 2: to get those results. So if you are having one 431 00:18:42,040 --> 00:18:45,120 Speaker 2: day a week a husband bringing some takeaway into the home, 432 00:18:45,160 --> 00:18:47,480 Speaker 2: and then you go to dinner at your families another night, 433 00:18:47,520 --> 00:18:50,320 Speaker 2: and then the kids have got a cake for a birthday, 434 00:18:50,480 --> 00:18:53,000 Speaker 2: you know, that's three different occasions where you're being put 435 00:18:53,040 --> 00:18:55,920 Speaker 2: in a position where it's going to be really difficult 436 00:18:56,000 --> 00:18:58,959 Speaker 2: to hold back and say no. So I thought it 437 00:18:59,000 --> 00:19:02,520 Speaker 2: was worth a discussion and sometimes a discussion with family 438 00:19:02,560 --> 00:19:06,359 Speaker 2: members and those around you that when you're trying to 439 00:19:06,359 --> 00:19:09,840 Speaker 2: focus on this goal and trying really really harsh, you 440 00:19:09,960 --> 00:19:11,959 Speaker 2: want the people in your life to be aware of 441 00:19:12,000 --> 00:19:14,560 Speaker 2: that because you do need to ask them to not 442 00:19:14,720 --> 00:19:18,119 Speaker 2: do those things, because basically, if the husband brings the 443 00:19:18,119 --> 00:19:20,560 Speaker 2: pizza in the house, you probably will eat some of it, 444 00:19:21,000 --> 00:19:23,560 Speaker 2: and that's going to undo a whole day of hard 445 00:19:23,600 --> 00:19:25,359 Speaker 2: work that you had because he had a whim that 446 00:19:25,400 --> 00:19:28,280 Speaker 2: he wanted pizza. So be very confident to be off 447 00:19:28,320 --> 00:19:31,199 Speaker 2: to have those discussions with people in your life that 448 00:19:31,720 --> 00:19:34,280 Speaker 2: you really need them to be on board with you. 449 00:19:34,560 --> 00:19:38,080 Speaker 2: And often I'll say to clients, does your husband need 450 00:19:38,119 --> 00:19:40,119 Speaker 2: to lose weight? Or have you got a girlfriend that 451 00:19:40,160 --> 00:19:42,399 Speaker 2: you can do that with, because it's always much easier 452 00:19:42,400 --> 00:19:46,160 Speaker 2: when you have that support, because it pops up all 453 00:19:46,200 --> 00:19:49,080 Speaker 2: the time and it's those occasions where you think, oh, 454 00:19:49,440 --> 00:19:52,199 Speaker 2: you know, I should have said no. Well, really was 455 00:19:52,200 --> 00:19:54,040 Speaker 2: the question, not should you have said no? Was the 456 00:19:54,119 --> 00:19:57,480 Speaker 2: question that the person who you're living with should have 457 00:19:57,520 --> 00:20:01,080 Speaker 2: actually not brought it into the home, And yeah, it was. 458 00:20:01,600 --> 00:20:03,520 Speaker 2: I said to my client, Actually, I'm really not very 459 00:20:03,520 --> 00:20:06,560 Speaker 2: happy with your husband because you know, he knows she's 460 00:20:06,560 --> 00:20:08,280 Speaker 2: trying really hard to lose weight and here he is, 461 00:20:08,400 --> 00:20:10,520 Speaker 2: you know, ordering big, fatty Turkish food to bring it 462 00:20:10,520 --> 00:20:13,720 Speaker 2: into the house. Of course she had some, So yeah, 463 00:20:13,760 --> 00:20:15,560 Speaker 2: I just thought it was a bit worthy of discussion 464 00:20:15,600 --> 00:20:18,639 Speaker 2: because whether it's your self sabotaging all those sort of 465 00:20:18,720 --> 00:20:23,200 Speaker 2: unbeknownst around you doing it. Yeah, it's really goes a 466 00:20:23,200 --> 00:20:25,720 Speaker 2: long way in creating environments that make it easy for 467 00:20:25,800 --> 00:20:27,560 Speaker 2: you to make healthy decisions. 468 00:20:27,840 --> 00:20:29,640 Speaker 1: And I agree and that you know, so two types 469 00:20:29,680 --> 00:20:32,159 Speaker 1: of self sabotage. It's yourself or it's people around you. 470 00:20:32,200 --> 00:20:34,439 Speaker 1: And I feel like when it's yourself, like you've got 471 00:20:34,480 --> 00:20:36,080 Speaker 1: to own that, like that's on you. You've got to 472 00:20:36,080 --> 00:20:37,439 Speaker 1: do the hard work, You've got to look at some 473 00:20:37,480 --> 00:20:40,439 Speaker 1: of the behaviors and psychology behind your eating and your decisions. 474 00:20:40,560 --> 00:20:42,560 Speaker 1: But when it's somebody else or somebody that you love, 475 00:20:42,680 --> 00:20:45,399 Speaker 1: it makes it really difficult. And I definitely Susie had 476 00:20:45,440 --> 00:20:47,959 Speaker 1: clients where it's been time and time again it's been 477 00:20:48,000 --> 00:20:50,240 Speaker 1: their mom, their mom in law, their husband, their best 478 00:20:50,240 --> 00:20:53,800 Speaker 1: friend who tries to self sabotage them for whatever reason. 479 00:20:53,800 --> 00:20:56,120 Speaker 1: And I feel like sometimes, particularly when it's like a mum, 480 00:20:56,320 --> 00:20:58,200 Speaker 1: I feel like a lot of moms, particularly my mom, 481 00:20:58,280 --> 00:21:00,440 Speaker 1: like their love language is feeding, so they to feed 482 00:21:00,480 --> 00:21:01,960 Speaker 1: you to show you that they love you and that 483 00:21:02,000 --> 00:21:04,840 Speaker 1: they care. So I feel like for a lot of times, 484 00:21:04,880 --> 00:21:07,800 Speaker 1: when it's somebody else self sabotaging your weight loss journey. 485 00:21:08,240 --> 00:21:11,960 Speaker 1: Clear communication is absolutely key, and you might need to 486 00:21:11,960 --> 00:21:15,879 Speaker 1: communicate yourself over and over and over again. And what 487 00:21:15,920 --> 00:21:18,080 Speaker 1: I say to my clients is if they're still not 488 00:21:18,200 --> 00:21:20,600 Speaker 1: getting the message, you need to call them out. You 489 00:21:20,640 --> 00:21:23,199 Speaker 1: need to say to them, look, I appreciate that you 490 00:21:23,240 --> 00:21:25,520 Speaker 1: want me to have some, but I feel like you're 491 00:21:25,560 --> 00:21:29,280 Speaker 1: self sabotaging me. And if that makes you uncomfortable, guess what, 492 00:21:29,400 --> 00:21:32,399 Speaker 1: You're probably never going to achieve your goals. Sometimes we 493 00:21:32,520 --> 00:21:36,120 Speaker 1: have to set boundaries and be clear with our communication 494 00:21:36,440 --> 00:21:39,560 Speaker 1: in terms of somebody else who's self sabotaging us, because 495 00:21:39,600 --> 00:21:43,000 Speaker 1: sometimes really not, but sometimes they don't even realize that 496 00:21:43,000 --> 00:21:45,840 Speaker 1: they're doing it, or they think that, you know, because 497 00:21:46,160 --> 00:21:48,560 Speaker 1: sometimes when they say, you say I don't want this food, 498 00:21:48,600 --> 00:21:50,120 Speaker 1: and then you turn around and you change your mind, 499 00:21:50,160 --> 00:21:51,760 Speaker 1: they're like, oh, well, they'll just change their mind in 500 00:21:51,760 --> 00:21:53,800 Speaker 1: five minutes, so I'll keep offering it to them. That 501 00:21:53,880 --> 00:21:55,359 Speaker 1: might have been you in the past. But if you're 502 00:21:55,400 --> 00:21:58,120 Speaker 1: really working on, you know, a good relationship with food, 503 00:21:58,200 --> 00:21:59,920 Speaker 1: Like I talk to my clients about and I say, 504 00:22:00,240 --> 00:22:02,639 Speaker 1: saying no doesn't mean no forever. You might say no 505 00:22:02,760 --> 00:22:04,320 Speaker 1: to that food in order to say yes to that 506 00:22:04,359 --> 00:22:05,680 Speaker 1: if you're going out to dinner, you're going to have 507 00:22:05,720 --> 00:22:07,960 Speaker 1: a glass of wine. Let's say no to dessert, or 508 00:22:08,040 --> 00:22:11,400 Speaker 1: vice versa. So sometimes I feel like our loved ones 509 00:22:11,440 --> 00:22:14,040 Speaker 1: that are trying to self sabotages. Sometimes they know that 510 00:22:14,040 --> 00:22:16,320 Speaker 1: they're doing it, other times not. But I feel like 511 00:22:16,400 --> 00:22:20,080 Speaker 1: that clear and direct communication and calling that person out. 512 00:22:20,280 --> 00:22:22,880 Speaker 1: It might sound like tough love, but sometimes it's enough 513 00:22:22,920 --> 00:22:24,600 Speaker 1: to just get them to back off, or just to 514 00:22:24,640 --> 00:22:27,400 Speaker 1: get them to realize that you are really serious about 515 00:22:27,400 --> 00:22:29,600 Speaker 1: this journey and that goal is really important to you, 516 00:22:29,840 --> 00:22:34,160 Speaker 1: particularly if it's like a husband who I had a 517 00:22:34,200 --> 00:22:36,600 Speaker 1: example Susy of a client of mind and her husband 518 00:22:36,600 --> 00:22:38,760 Speaker 1: would bring out lillies and chocolate and whatever it was 519 00:22:38,800 --> 00:22:41,120 Speaker 1: whenever they were watching a movie at nighttime, and you'd 520 00:22:41,119 --> 00:22:42,920 Speaker 1: say to him, can you not eat that in front 521 00:22:42,920 --> 00:22:44,399 Speaker 1: of me? And he's like, well, just don't eat it, 522 00:22:44,480 --> 00:22:46,800 Speaker 1: and he'd leave the packet like between them, and it's 523 00:22:46,880 --> 00:22:49,560 Speaker 1: so cruel, it's so tempting, And so I said to her, 524 00:22:49,600 --> 00:22:50,960 Speaker 1: you know what you need to do. You need to 525 00:22:50,960 --> 00:22:52,520 Speaker 1: pause the movie. You need to walk out of the 526 00:22:52,600 --> 00:22:55,200 Speaker 1: room until he's done. So he would get annoyed because 527 00:22:55,240 --> 00:22:57,439 Speaker 1: she paused the movie, and then she'd walk out of 528 00:22:57,440 --> 00:22:58,840 Speaker 1: the room and he's like, I want to eat my 529 00:22:58,880 --> 00:23:01,560 Speaker 1: candy and watch the movie same time, and she was like, no, 530 00:23:01,720 --> 00:23:03,760 Speaker 1: I've asked you time and time again not to do that. 531 00:23:03,800 --> 00:23:05,880 Speaker 1: So they got into this big tip and he actually 532 00:23:05,880 --> 00:23:08,280 Speaker 1: realized how important that was to her once she did 533 00:23:08,320 --> 00:23:10,000 Speaker 1: call him out on that, But it only took a 534 00:23:10,040 --> 00:23:11,840 Speaker 1: few times of her pause in the movie and leaving 535 00:23:11,840 --> 00:23:13,760 Speaker 1: the room for him to get annoyed enough that he 536 00:23:13,800 --> 00:23:15,920 Speaker 1: wanted to continue the movie, for him to go and 537 00:23:15,960 --> 00:23:17,640 Speaker 1: put the food back in the pantry and they could 538 00:23:17,680 --> 00:23:19,640 Speaker 1: continue on their merry way and watch to the movie. 539 00:23:19,720 --> 00:23:23,440 Speaker 1: So I feel like sometimes that direct communication, it's not 540 00:23:23,880 --> 00:23:26,680 Speaker 1: being rude. I feel like setting those boundaries for yourself 541 00:23:26,800 --> 00:23:29,160 Speaker 1: is actually really important on a wet loss journey, because 542 00:23:29,160 --> 00:23:32,120 Speaker 1: if you don't stick up for yourself honestly, sometimes there's 543 00:23:32,160 --> 00:23:33,960 Speaker 1: nobody else out there who will. So I feel like 544 00:23:34,080 --> 00:23:36,600 Speaker 1: the clear communication and the boundaries is one of the 545 00:23:36,600 --> 00:23:38,880 Speaker 1: best things that you can do if it's somebody else 546 00:23:38,960 --> 00:23:40,080 Speaker 1: trying to self sabotage you. 547 00:23:40,200 --> 00:23:41,560 Speaker 2: And I was just trying to think of some other 548 00:23:41,600 --> 00:23:45,040 Speaker 2: examples of self sabotage, So another one that's come to 549 00:23:45,080 --> 00:23:47,320 Speaker 2: mind is if I've got a client who goes to 550 00:23:47,400 --> 00:23:50,800 Speaker 2: yum Cha. Now, don't get me wrong, I like a 551 00:23:50,840 --> 00:23:54,280 Speaker 2: dumpling as well, but the purpose of Yumcha is to 552 00:23:54,359 --> 00:23:56,480 Speaker 2: eat a lot. You're not going to go to yum 553 00:23:56,560 --> 00:23:58,520 Speaker 2: Cha and eat six dumplings and some greens and leave. 554 00:23:58,560 --> 00:24:01,399 Speaker 2: You know, you're going to a place that is, you know, 555 00:24:02,080 --> 00:24:05,800 Speaker 2: programming us to overfeed a smallest board, or going to 556 00:24:05,840 --> 00:24:08,520 Speaker 2: a buffet breakfast. You know, you can't say your goal 557 00:24:08,600 --> 00:24:11,200 Speaker 2: is weight loss if you're going to go and actively 558 00:24:11,280 --> 00:24:13,440 Speaker 2: choose to do those things. You know, if you want 559 00:24:13,480 --> 00:24:15,480 Speaker 2: to eat out and lose weight, there's many options. You 560 00:24:15,520 --> 00:24:18,239 Speaker 2: can go to the dumpling you know, placed on its 561 00:24:18,280 --> 00:24:19,960 Speaker 2: own and have dumplings, but you don't need to go 562 00:24:20,000 --> 00:24:22,240 Speaker 2: to an all you can eat yum char if that's 563 00:24:22,280 --> 00:24:25,240 Speaker 2: your goal. So that's a classic one. Definitely buying food 564 00:24:25,359 --> 00:24:28,159 Speaker 2: that you know you'll eat at home and having it 565 00:24:28,200 --> 00:24:30,080 Speaker 2: there and saying it's for the kids or for guests. 566 00:24:30,080 --> 00:24:32,560 Speaker 2: Because you're all blocks of chocolate, of course you can 567 00:24:32,640 --> 00:24:35,080 Speaker 2: eat them. So if you're honestly committed, stop buying the 568 00:24:35,119 --> 00:24:37,040 Speaker 2: food that you don't want to eat. That's very easy, 569 00:24:37,280 --> 00:24:39,720 Speaker 2: and perhaps we can say the same la out about wine. 570 00:24:39,720 --> 00:24:41,199 Speaker 2: If it's not in the house, you can't drink it. 571 00:24:41,560 --> 00:24:43,600 Speaker 2: So if you have a trouble controlling yourself when a 572 00:24:43,600 --> 00:24:45,919 Speaker 2: wine bottle is opened, which is very common, you know, 573 00:24:46,000 --> 00:24:48,800 Speaker 2: no judgment, don't buy it. So you do have to 574 00:24:48,800 --> 00:24:51,040 Speaker 2: be a little bit strict with yourself and owning it. 575 00:24:51,480 --> 00:24:56,480 Speaker 2: But in circumstances and situations where there's blatant or blatant sabotage, 576 00:24:56,560 --> 00:24:58,440 Speaker 2: is the case of that our husband bringing home high 577 00:24:58,440 --> 00:25:01,480 Speaker 2: fat takeaway food and catering for you in that order, 578 00:25:02,000 --> 00:25:04,320 Speaker 2: call it out, you know, because otherwise you'll never ever 579 00:25:04,400 --> 00:25:06,320 Speaker 2: get to where you want to go. Because in life 580 00:25:06,480 --> 00:25:09,440 Speaker 2: there's so many opportunities to overeat or eat indulge in 581 00:25:09,520 --> 00:25:12,280 Speaker 2: food as part of our enjoyment, we certainly don't need 582 00:25:12,320 --> 00:25:14,160 Speaker 2: to be adding it in on a day to day basis. 583 00:25:14,200 --> 00:25:16,280 Speaker 2: We get plenty from those special occasions. 584 00:25:16,400 --> 00:25:19,080 Speaker 1: And my last example, Susie, of I guess a situation 585 00:25:19,200 --> 00:25:23,119 Speaker 1: where us as people might self sabotage is social occasions. 586 00:25:23,160 --> 00:25:25,680 Speaker 1: I had an exact example of a client last week, Susie, 587 00:25:25,680 --> 00:25:28,080 Speaker 1: and she had about four or five social occasions that week, 588 00:25:28,200 --> 00:25:29,919 Speaker 1: and to tip it off, she went out with the girls. 589 00:25:30,080 --> 00:25:32,359 Speaker 1: There was alcohol, there was lots of share plates. There 590 00:25:32,400 --> 00:25:33,760 Speaker 1: was a ton of high fat food. You know this 591 00:25:33,880 --> 00:25:35,439 Speaker 1: guyl like breather. That was fries. It was all of 592 00:25:35,440 --> 00:25:39,720 Speaker 1: these things. She completely blew the bank and for whatever reason, 593 00:25:39,800 --> 00:25:42,520 Speaker 1: she said yes to every single social occasion that week. 594 00:25:43,080 --> 00:25:45,920 Speaker 1: I just think in a deficit, socializing and eating apt 595 00:25:46,000 --> 00:25:48,399 Speaker 1: becomes harder and harder the more times that you do it. 596 00:25:48,440 --> 00:25:49,920 Speaker 1: If you do it once in a week short you 597 00:25:50,000 --> 00:25:52,040 Speaker 1: might be able to manage it and balance it twice 598 00:25:52,240 --> 00:25:54,760 Speaker 1: three times, like she had four or five occasions. There 599 00:25:54,800 --> 00:25:56,399 Speaker 1: was a work gig she couldn't get out of, She 600 00:25:56,440 --> 00:25:58,280 Speaker 1: had dinner with her husband, she had another lunch with 601 00:25:58,320 --> 00:26:01,080 Speaker 1: a friend, she had something with her kids, parents' friends. Like, 602 00:26:01,400 --> 00:26:04,000 Speaker 1: I just think, the more you do, the harder it becomes. 603 00:26:04,000 --> 00:26:07,000 Speaker 1: So really be intentional with the social occasions that you 604 00:26:07,080 --> 00:26:08,840 Speaker 1: do do And if your girlfriends want to catch up, 605 00:26:09,000 --> 00:26:10,680 Speaker 1: can you go for a lovely walk around the park. 606 00:26:10,680 --> 00:26:13,000 Speaker 1: Can you go and attend and exercise class together? Do 607 00:26:13,080 --> 00:26:15,520 Speaker 1: you have to go out for a boozy dinner on 608 00:26:15,600 --> 00:26:17,919 Speaker 1: a Saturday night? Because I know exactly how it's going 609 00:26:18,000 --> 00:26:20,000 Speaker 1: to end, and for most of us, it doesn't end well. 610 00:26:20,160 --> 00:26:22,919 Speaker 1: So really watch the social occasions and the number of 611 00:26:22,920 --> 00:26:25,800 Speaker 1: social occasions if your goal is weight loss, because you 612 00:26:25,920 --> 00:26:27,920 Speaker 1: just make it harder on yourself. And if you're someone 613 00:26:27,920 --> 00:26:30,639 Speaker 1: who constantly self sabotages in the past, guess what I 614 00:26:30,680 --> 00:26:32,399 Speaker 1: really don't think is going to be any different. If 615 00:26:32,400 --> 00:26:34,679 Speaker 1: you've got three or four social occasions this week and 616 00:26:34,680 --> 00:26:36,960 Speaker 1: the Saturday night's going to end in a big boozy dinner, 617 00:26:37,240 --> 00:26:38,760 Speaker 1: I think I know exactly what's going to happen. 618 00:26:38,880 --> 00:26:41,320 Speaker 2: That's a really good one. And if in next week's episode, 619 00:26:41,359 --> 00:26:43,600 Speaker 2: I think I want to talk about a psychological theory 620 00:26:43,760 --> 00:26:47,760 Speaker 2: called the theory of plan behavior. And you just reminded 621 00:26:47,800 --> 00:26:49,639 Speaker 2: me of that because I had a classic example of 622 00:26:49,640 --> 00:26:51,720 Speaker 2: that where I did have a client who has an 623 00:26:51,760 --> 00:26:54,760 Speaker 2: executive job and had several functions and we spent a 624 00:26:54,760 --> 00:26:56,439 Speaker 2: lot of time working on how to manage that. So 625 00:26:56,440 --> 00:26:58,280 Speaker 2: I think that's the whole topic itself, will come back 626 00:26:58,320 --> 00:26:59,439 Speaker 2: to in the next couple of weeks. 627 00:26:59,440 --> 00:27:01,840 Speaker 1: Amazing, And then SUSI, a listener question for the week 628 00:27:02,160 --> 00:27:05,000 Speaker 1: is really on pregnancy and caffeine. So we had one 629 00:27:05,000 --> 00:27:07,000 Speaker 1: of my listeners writing in saying I'm worried that I'm 630 00:27:07,040 --> 00:27:09,280 Speaker 1: overdoing the coffee. My ob says, I'm allowed a couple 631 00:27:09,280 --> 00:27:10,840 Speaker 1: of carps. How much am I allowed? 632 00:27:11,119 --> 00:27:11,960 Speaker 2: So I thought this was. 633 00:27:11,960 --> 00:27:15,040 Speaker 1: An interesting one, Susie, because throughout my pregnancy last year, 634 00:27:15,520 --> 00:27:18,400 Speaker 1: I had about one standard what I would call cafe 635 00:27:18,520 --> 00:27:20,600 Speaker 1: coffee shot a day. So I'd get a medium, which 636 00:27:20,640 --> 00:27:22,960 Speaker 1: traditionally had two shots, but i'd ask for it half strength, 637 00:27:23,000 --> 00:27:26,119 Speaker 1: so I was having one shot, which traditionally would be 638 00:27:26,119 --> 00:27:28,600 Speaker 1: about one hundred, one hundred and twenty milligrams of caffeine 639 00:27:28,640 --> 00:27:30,600 Speaker 1: in there. So what I sort of believed my whole 640 00:27:30,600 --> 00:27:34,000 Speaker 1: pregnancy was around two hundred milligrams was quite safe. When 641 00:27:34,040 --> 00:27:37,119 Speaker 1: I was around twenty something weeks, I remember a big 642 00:27:37,280 --> 00:27:40,760 Speaker 1: review came out basically saying it was a lot of 643 00:27:40,800 --> 00:27:42,600 Speaker 1: sort of consensus reports. They did a bit of a 644 00:27:42,640 --> 00:27:44,920 Speaker 1: meta analysis, and what they sort of found was that 645 00:27:45,200 --> 00:27:50,880 Speaker 1: there was no current evidence to support a moderate caffeine consumption. Essentially, 646 00:27:50,880 --> 00:27:53,159 Speaker 1: what they were saying is there is no safe limit 647 00:27:53,400 --> 00:27:56,439 Speaker 1: for caffeine and pregnancy. So a lot of experts were 648 00:27:56,480 --> 00:27:59,760 Speaker 1: actually calling for all pregnant women to have no caffeine. 649 00:28:00,080 --> 00:28:03,440 Speaker 1: That's no coffee, no tea, no chocolate, no energy drinks. 650 00:28:03,440 --> 00:28:05,640 Speaker 1: There's a lot of caffeine and food as well. So 651 00:28:05,920 --> 00:28:07,879 Speaker 1: I thought that was quite harsh, and I remember thinking, 652 00:28:08,000 --> 00:28:09,840 Speaker 1: oh my goodness, I just don't know if I can 653 00:28:09,880 --> 00:28:12,359 Speaker 1: get through, you know, working full time, pregnancy, all that 654 00:28:12,400 --> 00:28:14,560 Speaker 1: sort of thing, and even being a new mum without 655 00:28:14,600 --> 00:28:17,080 Speaker 1: at least one shot of coffee a day, let's be honest. 656 00:28:17,080 --> 00:28:18,640 Speaker 1: So I went to my ob and I said, look, 657 00:28:18,640 --> 00:28:21,240 Speaker 1: what are your thoughts around this? And he said, I 658 00:28:21,320 --> 00:28:23,040 Speaker 1: want you to do what you've been doing. And I said, well, 659 00:28:23,040 --> 00:28:24,600 Speaker 1: I've been having one shot a day and he said, 660 00:28:24,640 --> 00:28:27,120 Speaker 1: continue to do that. You've had a healthy pregnancy so far. 661 00:28:27,320 --> 00:28:29,400 Speaker 1: I've had millions of women before you who have had 662 00:28:29,400 --> 00:28:32,359 Speaker 1: one copper coffee a day. They are absolutely okay. So 663 00:28:32,520 --> 00:28:35,520 Speaker 1: at the moment, there is no consensus around what a 664 00:28:35,680 --> 00:28:38,160 Speaker 1: safe healthy limit as if you look at some I 665 00:28:38,160 --> 00:28:41,840 Speaker 1: guess resources online in terms of different government bodies, they 666 00:28:41,880 --> 00:28:44,520 Speaker 1: do suggest two to three hundred milligrams, So most pregnant 667 00:28:44,520 --> 00:28:46,880 Speaker 1: women should be okay, but a lot of you know, 668 00:28:46,920 --> 00:28:49,600 Speaker 1: even some OBEs are really coolling for no caffeine. So 669 00:28:49,640 --> 00:28:52,560 Speaker 1: I thought that that was an interesting discussion today, Susie, 670 00:28:52,880 --> 00:28:55,680 Speaker 1: because we know that millions of women before us, particularly 671 00:28:55,720 --> 00:28:58,640 Speaker 1: our parents as well, had caffeine during pregnancy, and you know, 672 00:28:58,760 --> 00:29:01,120 Speaker 1: we came out absolutely okay. So how did you go 673 00:29:01,200 --> 00:29:03,760 Speaker 1: on your pregnancy? Did you have caffeine or did you give. 674 00:29:03,640 --> 00:29:07,600 Speaker 2: It all up? No, I was no purist. I always 675 00:29:07,640 --> 00:29:10,160 Speaker 2: think it's interesting when you have health professionals to see 676 00:29:10,160 --> 00:29:12,320 Speaker 2: what they do and what I will say. I was 677 00:29:12,360 --> 00:29:14,400 Speaker 2: always taught the first of all two hundred milligrams was 678 00:29:14,440 --> 00:29:16,200 Speaker 2: the recommendation. So that was back. 679 00:29:16,360 --> 00:29:16,520 Speaker 1: You know. 680 00:29:16,520 --> 00:29:19,800 Speaker 2: I had my twins seven years ago, and I worked 681 00:29:19,800 --> 00:29:23,000 Speaker 2: at the children's hospital earlier in my career, and there 682 00:29:23,040 --> 00:29:27,320 Speaker 2: was probably at any one time ten twenty thirty nutrition 683 00:29:27,440 --> 00:29:29,640 Speaker 2: females in the department, and of course there was a 684 00:29:29,680 --> 00:29:31,800 Speaker 2: lot of pregnancies, and all I'll say is that they 685 00:29:31,840 --> 00:29:33,880 Speaker 2: all drank coffee, not in huge amounts, but they didn't 686 00:29:33,880 --> 00:29:35,960 Speaker 2: give up their daily cappuccino when they were pregnant, So 687 00:29:36,400 --> 00:29:39,840 Speaker 2: you know, definitely there was not over concern. From my perspective. 688 00:29:40,040 --> 00:29:43,040 Speaker 2: I've always been a generally one coffee a day person, 689 00:29:43,080 --> 00:29:45,080 Speaker 2: and I continued that when I was pregnant with the twins, 690 00:29:45,120 --> 00:29:47,200 Speaker 2: I didn't do decaff tea or anything like that. I 691 00:29:47,200 --> 00:29:50,080 Speaker 2: would have kept it easily below the two hundred milligrams. 692 00:29:50,200 --> 00:29:53,160 Speaker 2: I didn't one thing I didn't have when I was pregnant. 693 00:29:54,000 --> 00:29:57,000 Speaker 2: Is diet soft drink, So I did for no other 694 00:29:57,040 --> 00:29:59,120 Speaker 2: reason than I just felt that that was a really 695 00:29:59,160 --> 00:30:01,560 Speaker 2: process kind of food that I didn't want to be 696 00:30:01,600 --> 00:30:03,440 Speaker 2: having when I was pregnant. And of course some diet 697 00:30:03,480 --> 00:30:06,479 Speaker 2: collars will contain some caffeine, but I certainly didn't get 698 00:30:06,520 --> 00:30:08,720 Speaker 2: anal about not eating chocolate or anything like that. I 699 00:30:08,800 --> 00:30:11,120 Speaker 2: just kept it below that two hundred, and you know, 700 00:30:11,200 --> 00:30:13,160 Speaker 2: each to their own. It's like everything, but I think 701 00:30:13,560 --> 00:30:16,880 Speaker 2: anything in moderation is no real cause for concern. And 702 00:30:17,080 --> 00:30:19,880 Speaker 2: as I said, all the pediatric dieticians they absolutely didn't 703 00:30:19,880 --> 00:30:23,520 Speaker 2: ditch their coffee when they were pregnant, so when the 704 00:30:23,560 --> 00:30:26,400 Speaker 2: experts are doing it, I wouldn't be overly worried. But 705 00:30:26,680 --> 00:30:28,680 Speaker 2: no judgment for people either way. You can certainly get 706 00:30:28,680 --> 00:30:32,240 Speaker 2: decaf if you need to, but yeah, I continue to 707 00:30:32,280 --> 00:30:36,080 Speaker 2: have my coffee right through breastfeeding, and the twins are 708 00:30:36,120 --> 00:30:36,840 Speaker 2: okay so far. 709 00:30:37,360 --> 00:30:40,040 Speaker 1: And I think it's important to note the newest guidelines 710 00:30:40,080 --> 00:30:42,840 Speaker 1: really do suggest that there is no safe upper limit, 711 00:30:42,880 --> 00:30:44,760 Speaker 1: but I really think that it's up to you and 712 00:30:44,800 --> 00:30:47,120 Speaker 1: your discussion with your OBI. If you're somebody who has 713 00:30:47,360 --> 00:30:50,200 Speaker 1: had a very long IVF journey you've gone through multiple, 714 00:30:50,400 --> 00:30:53,520 Speaker 1: multiple rounds, you know, you've had multiple miscarriages, if you've 715 00:30:53,520 --> 00:30:56,600 Speaker 1: had high risk pregnancies or burst before, perhaps you might 716 00:30:56,640 --> 00:30:58,400 Speaker 1: want to be a little bit stricter, you know, perhaps 717 00:30:58,480 --> 00:31:00,600 Speaker 1: that's something that you ob might be. I really don't 718 00:31:00,640 --> 00:31:03,920 Speaker 1: want you having any because really where it comes to caffeine, 719 00:31:03,960 --> 00:31:07,080 Speaker 1: and the more you have, the more riskier things are. 720 00:31:07,160 --> 00:31:09,840 Speaker 1: Like you know, you're more risk of pre term births 721 00:31:09,880 --> 00:31:12,240 Speaker 1: and birth complications and that sort of thing. So there 722 00:31:12,240 --> 00:31:14,880 Speaker 1: are negative effects to too much caffeine as well, which 723 00:31:14,920 --> 00:31:17,320 Speaker 1: I think is where the bulk of their consensus around 724 00:31:17,400 --> 00:31:20,200 Speaker 1: roughly two hundred milligrams a day if pregnant women came from. 725 00:31:20,400 --> 00:31:22,400 Speaker 1: But I just find it really interesting that the guidelines 726 00:31:22,400 --> 00:31:25,520 Speaker 1: have been reviewed because only because they can't establish a 727 00:31:25,560 --> 00:31:27,440 Speaker 1: safe upper limit, and it's one of those things where 728 00:31:27,640 --> 00:31:30,080 Speaker 1: I don't think we'll ever have a consensus with that, SUSI, 729 00:31:30,120 --> 00:31:32,920 Speaker 1: because it's unethical to make pregnant women drink. You know, 730 00:31:33,040 --> 00:31:34,680 Speaker 1: you have one cup, you have two cups, you have 731 00:31:34,720 --> 00:31:36,840 Speaker 1: four cups, you have eight cups, and then see what happens. 732 00:31:36,920 --> 00:31:39,200 Speaker 1: We're never going to find that good quality, you know, 733 00:31:39,480 --> 00:31:42,560 Speaker 1: robust research studies that we want because it's unethical to 734 00:31:42,640 --> 00:31:44,880 Speaker 1: create those sorts of studies. You can't just make pregnant 735 00:31:44,920 --> 00:31:46,880 Speaker 1: women drink ten cups of coffee a day and then 736 00:31:46,920 --> 00:31:49,080 Speaker 1: follow them and see what happens. So I don't think 737 00:31:49,120 --> 00:31:50,880 Speaker 1: we're ever really going to have a true answer. So 738 00:31:50,920 --> 00:31:53,720 Speaker 1: I really think it's a personal choice for the individual, 739 00:31:53,760 --> 00:31:56,840 Speaker 1: plus the discussion with their ob plus you know just 740 00:31:57,000 --> 00:31:58,920 Speaker 1: how high risks they sort of are. It might come 741 00:31:58,960 --> 00:32:01,400 Speaker 1: down to their age, if they've had multiple miscarriages before, 742 00:32:01,440 --> 00:32:03,280 Speaker 1: that sort of thing. So I do think it is 743 00:32:03,440 --> 00:32:05,600 Speaker 1: a personal choice. But I think it's important for our 744 00:32:05,600 --> 00:32:08,280 Speaker 1: listeners to be aware that there is no safe upper 745 00:32:08,280 --> 00:32:10,640 Speaker 1: limit for caffeine in pregnancy. I think that's probably the 746 00:32:10,680 --> 00:32:12,040 Speaker 1: take home message today true. 747 00:32:12,040 --> 00:32:14,040 Speaker 2: And I also think people are just we It's well 748 00:32:14,080 --> 00:32:17,360 Speaker 2: documented that people have different sensitivities to caffeine. You know, 749 00:32:17,440 --> 00:32:20,160 Speaker 2: some people, you know Europeans, can drink five six cups 750 00:32:20,200 --> 00:32:21,840 Speaker 2: with no issue and go straight to bed, And then 751 00:32:21,880 --> 00:32:24,520 Speaker 2: you've got people here who react to caffeine in a 752 00:32:24,560 --> 00:32:26,680 Speaker 2: cup of tea. So I think it's highly variable too. 753 00:32:26,720 --> 00:32:29,240 Speaker 2: If you know that you're someone who you know, stimulants 754 00:32:29,280 --> 00:32:32,080 Speaker 2: really affect you. You know, certainly if you're you're pregnant, 755 00:32:32,160 --> 00:32:34,200 Speaker 2: or you've got high blood pressure and pregnancy, perhaps that 756 00:32:34,320 --> 00:32:35,680 Speaker 2: is something of your diet to pay a bit more 757 00:32:35,680 --> 00:32:37,560 Speaker 2: of attention to good food. Thought. 758 00:32:37,680 --> 00:32:39,640 Speaker 1: All right, So that brings us to the end of 759 00:32:39,680 --> 00:32:41,960 Speaker 1: the Nutrition Couch. But other Sunday, if you guys haven't 760 00:32:42,000 --> 00:32:44,000 Speaker 1: done so already, we would appreciate if you were to 761 00:32:44,040 --> 00:32:46,480 Speaker 1: subscribe to the podcast and we will be in your 762 00:32:46,480 --> 00:32:49,200 Speaker 1: inbox every Sunday and every Wednesday for our product drop 763 00:32:49,200 --> 00:32:51,680 Speaker 1: as well. And don't forget our live events are coming up. 764 00:32:51,680 --> 00:32:54,440 Speaker 1: You can purchase tickets the Nutrition coouch dot com and 765 00:32:54,440 --> 00:32:56,880 Speaker 1: there's an event tab where you will find more details 766 00:32:56,880 --> 00:32:59,600 Speaker 1: for Brisbane, Sydney and Melbourne events. We can't wait to 767 00:32:59,600 --> 00:32:59,880 Speaker 1: see that. 768 00:33:00,160 --> 00:33:00,800 Speaker 2: Have a great wake.