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