1 00:00:00,640 --> 00:00:02,639 Speaker 1: What's your go to salad mix? Are you a salad 2 00:00:02,680 --> 00:00:05,400 Speaker 1: bag person or do you like to make everything from scratch? 3 00:00:05,480 --> 00:00:08,160 Speaker 1: Are you a dressing person or maybe not a dressing person? 4 00:00:08,600 --> 00:00:11,240 Speaker 1: Or is the only salad you'll eat a Caesar salad. 5 00:00:11,680 --> 00:00:14,520 Speaker 1: With the weather hitting up outside, salads are certainly back 6 00:00:14,520 --> 00:00:16,799 Speaker 1: on the menu. So today Susie and I take you 7 00:00:16,840 --> 00:00:20,640 Speaker 1: through the simple steps to get your salad balance right. Hi, 8 00:00:20,800 --> 00:00:23,440 Speaker 1: I'm Leanne Wood and I'm CZ Burrow, and every week 9 00:00:23,480 --> 00:00:26,320 Speaker 1: we bring you The Nutrition Couch, the bi weekly podcast 10 00:00:26,320 --> 00:00:28,200 Speaker 1: that keeps you up to date on everything that you 11 00:00:28,280 --> 00:00:30,840 Speaker 1: need to know in the world of nutrition as well 12 00:00:30,840 --> 00:00:33,239 Speaker 1: as all things salad. For anyone that's looked in the 13 00:00:33,240 --> 00:00:36,600 Speaker 1: mirror lately, we feel that stress is certainly taking its 14 00:00:36,640 --> 00:00:39,159 Speaker 1: toll on us and perhaps you as well. So what 15 00:00:39,200 --> 00:00:41,640 Speaker 1: we're going to do is share our top anti aging 16 00:00:41,800 --> 00:00:45,319 Speaker 1: super food strategies to help reduce stress and improve our 17 00:00:45,400 --> 00:00:48,080 Speaker 1: skin health for our listeners. And then our listener question 18 00:00:48,200 --> 00:00:51,040 Speaker 1: is all about the growing range of non alcoholic drinks 19 00:00:51,040 --> 00:00:54,320 Speaker 1: available on the market and if they're actually healthy or not. 20 00:00:55,000 --> 00:00:57,360 Speaker 1: So to kick us off today, Susie, we are talking 21 00:00:57,480 --> 00:01:01,480 Speaker 1: all things foods for anti aging because we know that 22 00:01:01,720 --> 00:01:05,880 Speaker 1: skin health, longevity, cognitive benefits, anti aging. It's all things that, 23 00:01:05,920 --> 00:01:09,200 Speaker 1: particularly as women, we are very interested in. So I'm 24 00:01:09,200 --> 00:01:11,440 Speaker 1: going to kiss off and share my top couple of 25 00:01:11,440 --> 00:01:14,640 Speaker 1: foods that I love for anti aging benefits, and I 26 00:01:14,640 --> 00:01:18,040 Speaker 1: think the first one dieticians harp on about all the time, 27 00:01:18,280 --> 00:01:22,399 Speaker 1: but you absolutely cannot go past our vegetables, particularly our 28 00:01:22,520 --> 00:01:25,800 Speaker 1: dark green leafy vegetables. Not only are they a little 29 00:01:25,800 --> 00:01:28,240 Speaker 1: bit higher in iron, which is really important for females, 30 00:01:28,400 --> 00:01:30,880 Speaker 1: they've also got good levels of things like vitamin A 31 00:01:31,080 --> 00:01:34,160 Speaker 1: and vitamin C, they've got some fiber. Some different types 32 00:01:34,200 --> 00:01:36,679 Speaker 1: of dark green leafy veggies have other types of nitrates 33 00:01:36,720 --> 00:01:39,560 Speaker 1: and biochemicals. So these have actually been shown with the 34 00:01:39,640 --> 00:01:42,759 Speaker 1: research to help to slow that cognitive decline and help 35 00:01:42,800 --> 00:01:45,240 Speaker 1: to prevent some of that sailor damage that we can 36 00:01:45,280 --> 00:01:47,960 Speaker 1: pick up from things like the environment, you know, being 37 00:01:48,000 --> 00:01:50,360 Speaker 1: out in the sun too much, even different types of 38 00:01:50,440 --> 00:01:52,480 Speaker 1: chemicals and that sort of thing that may impact our 39 00:01:52,520 --> 00:01:55,080 Speaker 1: skin with our skincare regime and that sort of thing. 40 00:01:55,240 --> 00:01:58,240 Speaker 1: So we want as many as possible dark green leafy 41 00:01:58,320 --> 00:02:01,960 Speaker 1: veggies in our dietists possible. We also love things like 42 00:02:02,080 --> 00:02:05,720 Speaker 1: our healthy anti inflammatory fats, particularly one of our biggest 43 00:02:05,760 --> 00:02:09,480 Speaker 1: ones is extraversion olive oil and also avocado, so we 44 00:02:09,520 --> 00:02:12,720 Speaker 1: know that there's some great quality research of extraversion olive oil. 45 00:02:12,840 --> 00:02:15,240 Speaker 1: Now we don't just want olive oil, we don't want 46 00:02:15,320 --> 00:02:18,640 Speaker 1: light olive oil. We actually want the good quality extra 47 00:02:18,840 --> 00:02:21,760 Speaker 1: version olive oil. That's where the bulk of the research 48 00:02:21,800 --> 00:02:26,320 Speaker 1: from an anti inflammatory perspective can really really show benefits 49 00:02:26,360 --> 00:02:30,480 Speaker 1: for skinheal's long term inflammation. Even things like the healthy 50 00:02:30,560 --> 00:02:32,480 Speaker 1: fats in these types of olive oils can help to 51 00:02:32,520 --> 00:02:35,280 Speaker 1: reduce some of that cognitive decline as we age as well, 52 00:02:35,400 --> 00:02:38,400 Speaker 1: So we really want to prioritize our healthy oils extraversion 53 00:02:38,440 --> 00:02:42,120 Speaker 1: olive oil, nut seed, salmon, avocado as well. And the 54 00:02:42,200 --> 00:02:45,080 Speaker 1: last one, Susie is legumes. Now a lot of people 55 00:02:45,120 --> 00:02:47,960 Speaker 1: are quite I guess turned off by beans and legumes. 56 00:02:48,240 --> 00:02:51,119 Speaker 1: Not only are they a wonderful food to add into 57 00:02:51,240 --> 00:02:53,680 Speaker 1: your diet because they're packed full of fiber, they've got 58 00:02:53,720 --> 00:02:57,000 Speaker 1: great amounts of protein, different types of minerals, and full 59 00:02:57,000 --> 00:02:59,679 Speaker 1: of those complex carbohydrates. So the energy is released a 60 00:02:59,680 --> 00:03:02,920 Speaker 1: little bit slow, which is great. But beans in general 61 00:03:02,960 --> 00:03:06,519 Speaker 1: contain a lot of different types of anti inflammatory properties 62 00:03:06,560 --> 00:03:09,680 Speaker 1: which can help to combat premature aging and also the 63 00:03:09,760 --> 00:03:12,240 Speaker 1: damage that the uld violet rays from the sun can 64 00:03:12,240 --> 00:03:16,040 Speaker 1: also contain as well. So different types of beans and legumes, 65 00:03:16,080 --> 00:03:18,600 Speaker 1: even you know, lentils and black beans might add into 66 00:03:18,639 --> 00:03:21,440 Speaker 1: your Mexican food. They can all be really really helpful 67 00:03:21,480 --> 00:03:25,080 Speaker 1: from a skin health and an anti aging inflammatory perspective 68 00:03:25,080 --> 00:03:28,720 Speaker 1: as well. What are your I guess biggest top foods 69 00:03:28,760 --> 00:03:30,680 Speaker 1: for an anti aging diet. 70 00:03:30,800 --> 00:03:34,480 Speaker 2: I think the interesting thing about eating for skin health 71 00:03:34,600 --> 00:03:37,680 Speaker 2: or anti aging because certainly I know firsthand, once you're 72 00:03:37,680 --> 00:03:39,520 Speaker 2: in your forties, one day you wake up and look 73 00:03:39,520 --> 00:03:41,280 Speaker 2: in the mirror and you just think, oh my god, 74 00:03:41,320 --> 00:03:44,080 Speaker 2: what has happened to my face. It's like dropping off. 75 00:03:44,360 --> 00:03:47,600 Speaker 2: It's like the collagen loss is just a parent very quickly. 76 00:03:47,720 --> 00:03:50,760 Speaker 2: So anyone in those age brackets like me, I'm hearing you. 77 00:03:51,280 --> 00:03:54,240 Speaker 2: But I think the interesting thing about food is that 78 00:03:54,280 --> 00:03:57,240 Speaker 2: we're constantly looking for a quick fix, you know, quick 79 00:03:57,280 --> 00:04:00,120 Speaker 2: I'll have a quick supplement or a special juice and 80 00:04:00,120 --> 00:04:02,240 Speaker 2: it will reverse. But I think the key thing to 81 00:04:02,280 --> 00:04:05,080 Speaker 2: remember is these patterns of eating are so important. And 82 00:04:05,120 --> 00:04:09,480 Speaker 2: I do notice actually anecdotally, and when we go to dieticians' events, 83 00:04:09,520 --> 00:04:11,760 Speaker 2: the dieticians look good, you know, what I mean, they 84 00:04:11,880 --> 00:04:14,840 Speaker 2: age well, and I believe it's because of their baseline 85 00:04:14,840 --> 00:04:17,320 Speaker 2: diet is so strong. And you've mentioned the vegetables and 86 00:04:17,360 --> 00:04:21,080 Speaker 2: the leafy greens how important they are from an antioxidant perspective. 87 00:04:21,440 --> 00:04:23,760 Speaker 2: But I would say, on average, my clients are lucky 88 00:04:23,880 --> 00:04:27,000 Speaker 2: to get a green veggie in each day, which means 89 00:04:27,000 --> 00:04:29,280 Speaker 2: that prior to consulting with me, they probably had very 90 00:04:29,279 --> 00:04:32,400 Speaker 2: little and they certainly weren't consuming two serves a day, 91 00:04:32,400 --> 00:04:35,560 Speaker 2: which is a minimum what I would suggest for optimal 92 00:04:35,640 --> 00:04:38,760 Speaker 2: intake of those antioxidants and key vitamins, and you certainly 93 00:04:38,800 --> 00:04:41,280 Speaker 2: won't get it just from popping a pill. So actually 94 00:04:41,279 --> 00:04:43,880 Speaker 2: prioritizing those superfoods, and I'm a big fan of the 95 00:04:43,960 --> 00:04:46,160 Speaker 2: leafy greens like you, but having them daily and at 96 00:04:46,200 --> 00:04:49,039 Speaker 2: least two serves, that's a lot that requires a green 97 00:04:49,120 --> 00:04:51,560 Speaker 2: juice every day or a leafy green salad every day, 98 00:04:51,600 --> 00:04:54,839 Speaker 2: plus another green vegetable at night. So I think certainly 99 00:04:54,839 --> 00:04:57,280 Speaker 2: you would want a minimum of two leafy green veggies 100 00:04:57,279 --> 00:05:00,760 Speaker 2: each day, as well as at least one a carotine 101 00:05:00,880 --> 00:05:03,400 Speaker 2: rich fruit or vegetable. So I like the idea of 102 00:05:03,400 --> 00:05:05,960 Speaker 2: a red capsicum a day keeps the skin doctor away 103 00:05:06,440 --> 00:05:09,600 Speaker 2: it's that really rich beata carotene, whether it's in a carrot, 104 00:05:09,640 --> 00:05:11,919 Speaker 2: whether it's in sweet potato, whether it's in red capsicum. 105 00:05:11,960 --> 00:05:13,800 Speaker 2: And again you would want it on a daily basis. 106 00:05:14,160 --> 00:05:17,120 Speaker 2: Coming into summer. Things like mango's fantastic. You want that 107 00:05:17,160 --> 00:05:19,719 Speaker 2: really high vitamin sea rich fruit because it's a very 108 00:05:19,760 --> 00:05:23,479 Speaker 2: powerful antioxidants which is so good for the skin. Of course, 109 00:05:23,520 --> 00:05:25,680 Speaker 2: I'm a consultant to sour salmon and have been for 110 00:05:25,760 --> 00:05:29,000 Speaker 2: many years, but for the reason that I honestly know 111 00:05:29,240 --> 00:05:32,280 Speaker 2: that the richest natural source of Amiga threes is Atlantic salmon. 112 00:05:32,320 --> 00:05:34,920 Speaker 2: So having oily fish in your diet leanne, I want 113 00:05:34,920 --> 00:05:37,799 Speaker 2: to say, every second day, whether it's sardines, actually barrel 114 00:05:37,839 --> 00:05:40,839 Speaker 2: mundy's quite high in a Mega three as well. Salmon 115 00:05:40,920 --> 00:05:43,560 Speaker 2: a great sauce, whether you do tinned, whether you do fresh, 116 00:05:43,640 --> 00:05:46,640 Speaker 2: whether you do smoke so oily fish at least every 117 00:05:46,680 --> 00:05:48,520 Speaker 2: second day. So get rid of the ham and the 118 00:05:48,520 --> 00:05:51,360 Speaker 2: processed turkey and the sausages and add in some extra salmon. 119 00:05:51,400 --> 00:05:53,440 Speaker 2: And we don't need a lot, because we do get 120 00:05:53,480 --> 00:05:56,080 Speaker 2: feedback at the moment that salmon is expensive from a 121 00:05:56,080 --> 00:05:59,520 Speaker 2: fresh perspective, and indeed it is relatively expensive when it 122 00:05:59,520 --> 00:06:02,520 Speaker 2: comes to protein, so don't disregard that you can use 123 00:06:02,600 --> 00:06:05,120 Speaker 2: tinned but also you know, a piece of salmon in 124 00:06:05,160 --> 00:06:07,800 Speaker 2: the supermarket I think in many cases is two serves, 125 00:06:08,080 --> 00:06:09,920 Speaker 2: so you can get two meals out of that serve 126 00:06:10,000 --> 00:06:11,800 Speaker 2: or four if you're buying the packet. That's how I'd 127 00:06:11,800 --> 00:06:14,640 Speaker 2: be doing it, because you're still getting that very concentrated 128 00:06:14,680 --> 00:06:17,239 Speaker 2: amount of amiga three. You don't need necessarily the entire filet, 129 00:06:17,320 --> 00:06:19,279 Speaker 2: so you can stretch it to go a little bit longer. 130 00:06:20,000 --> 00:06:22,080 Speaker 2: And then my last couple of what i'd call real 131 00:06:22,120 --> 00:06:25,200 Speaker 2: superfoods in the skin space, and certainly foods that I 132 00:06:25,200 --> 00:06:27,840 Speaker 2: try and get into my own diet most days are 133 00:06:27,839 --> 00:06:30,599 Speaker 2: things that are rich in zinc, so specifically papeters, so 134 00:06:30,720 --> 00:06:34,040 Speaker 2: pumpkin seeds, and we've mentioned many times before. We're a 135 00:06:34,040 --> 00:06:36,680 Speaker 2: big fan of the munch pumpkin seed snacks because they're 136 00:06:36,760 --> 00:06:39,520 Speaker 2: very high in protein and zinc. Are also a big 137 00:06:39,560 --> 00:06:42,400 Speaker 2: fan of walnuts because of the amiga three content or 138 00:06:42,400 --> 00:06:46,640 Speaker 2: plant based amga three, but also tinned muscles and oysters 139 00:06:46,760 --> 00:06:49,279 Speaker 2: because they are so packed full of zinc, which is 140 00:06:49,320 --> 00:06:50,760 Speaker 2: so important for skin health. 141 00:06:51,120 --> 00:06:51,880 Speaker 3: It's a nutrient. 142 00:06:51,920 --> 00:06:54,680 Speaker 2: We know women in their thirties forties don't get enough 143 00:06:54,680 --> 00:06:58,320 Speaker 2: of and if you like tinned oysters or muscles, they 144 00:06:58,440 --> 00:07:02,120 Speaker 2: reach off about three dollars affordable. A great protein rich 145 00:07:02,160 --> 00:07:05,080 Speaker 2: afternoon tea, very very felling and just packed full of 146 00:07:05,080 --> 00:07:08,000 Speaker 2: that nutrient zinc. So there's some of my go tos, 147 00:07:08,040 --> 00:07:11,040 Speaker 2: and we cannot stress enough that it's the daily habits, 148 00:07:11,120 --> 00:07:13,520 Speaker 2: you know, so frequently I see my clients have a 149 00:07:13,560 --> 00:07:15,480 Speaker 2: couple of good days and then a couple of days 150 00:07:15,480 --> 00:07:18,360 Speaker 2: where there's literally no fresh food, particularly coming into party 151 00:07:18,440 --> 00:07:21,600 Speaker 2: season the weekends. So it's prioritizing getting at least a 152 00:07:21,640 --> 00:07:23,960 Speaker 2: couple of serves of leafy greens, a red or orange 153 00:07:24,000 --> 00:07:27,920 Speaker 2: every single day. And the consistency, because that's how you 154 00:07:27,960 --> 00:07:30,960 Speaker 2: look each day. Your body and your skin is a 155 00:07:30,960 --> 00:07:34,640 Speaker 2: reflection of your baseline diet, which means that if you're 156 00:07:34,640 --> 00:07:37,840 Speaker 2: not looking great, if you're looking tired and lackluster, you 157 00:07:37,920 --> 00:07:40,000 Speaker 2: probably need to work on that baseline diet and make 158 00:07:40,040 --> 00:07:41,920 Speaker 2: sure that those key nutrients are going in a whole 159 00:07:41,960 --> 00:07:44,120 Speaker 2: lot more. And rather than reaching for a bar in 160 00:07:44,120 --> 00:07:46,160 Speaker 2: the afternoon or a cheese and crackers, you know, pack 161 00:07:46,200 --> 00:07:48,760 Speaker 2: yourself full of fresh food, grab a green juice, and 162 00:07:48,800 --> 00:07:51,960 Speaker 2: that consistency of fresh food. Simply increasing that, in my experience, 163 00:07:52,000 --> 00:07:54,200 Speaker 2: will help the glow and look of your skin very 164 00:07:54,280 --> 00:07:54,840 Speaker 2: very quickly. 165 00:07:55,320 --> 00:07:57,880 Speaker 1: Absolutely, And I'll just add on collagen because I know 166 00:07:57,920 --> 00:08:00,440 Speaker 1: our listeners are thinking, oh, so Luzie. I know you're well, 167 00:08:00,520 --> 00:08:02,040 Speaker 1: you know it's all about the food, but what about 168 00:08:02,040 --> 00:08:03,720 Speaker 1: the collagen. I know we're just going to get people 169 00:08:03,760 --> 00:08:06,360 Speaker 1: commenting on Instagram, so I'll touch on it quickly. But 170 00:08:06,440 --> 00:08:09,800 Speaker 1: as you mentioned, Susie, the baseline diet is absolutely critical. 171 00:08:09,920 --> 00:08:11,960 Speaker 1: You can't have a crappy diet and smoke and drink 172 00:08:11,960 --> 00:08:14,720 Speaker 1: alcohol and then take some collagen and hope for a miracle. 173 00:08:14,760 --> 00:08:16,880 Speaker 1: It doesn't work like that. So once you've got your 174 00:08:16,920 --> 00:08:19,960 Speaker 1: baseline diet right, there is a little bit of research 175 00:08:20,040 --> 00:08:23,400 Speaker 1: that supports collagen for skin health. Now, where the research 176 00:08:23,480 --> 00:08:28,080 Speaker 1: is supportive, it's in respect to hydration and skin elasticity. 177 00:08:28,280 --> 00:08:30,200 Speaker 1: So there was a systematic review a couple of years 178 00:08:30,240 --> 00:08:33,800 Speaker 1: ago and they looked at eleven studies total, with just 179 00:08:33,920 --> 00:08:37,040 Speaker 1: over eight hundred participants across those eleven studies, so a 180 00:08:37,120 --> 00:08:40,120 Speaker 1: really really good cohort of people. From what those studies 181 00:08:40,120 --> 00:08:43,480 Speaker 1: found that was taking daily collagen in the range of 182 00:08:43,520 --> 00:08:47,240 Speaker 1: two point five grams to ten grams a day showed 183 00:08:47,280 --> 00:08:51,040 Speaker 1: really promising results from a skin anti aging perspective in 184 00:08:51,160 --> 00:08:54,280 Speaker 1: terms of skin elasticity and hydration. It didn't really show 185 00:08:54,400 --> 00:08:56,760 Speaker 1: much from like a wrinkle perspective, but it was really 186 00:08:56,840 --> 00:08:59,800 Speaker 1: beneficial for adding in you know, water and bulk and 187 00:08:59,840 --> 00:09:01,920 Speaker 1: that sort of thing and plumpness to the skin in 188 00:09:02,000 --> 00:09:04,600 Speaker 1: terms of elasticity and hydration. So what I generally say 189 00:09:04,640 --> 00:09:07,880 Speaker 1: to my clients, because Susie I would say that probably 190 00:09:07,960 --> 00:09:09,960 Speaker 1: eighty percent of the clients have had this year that 191 00:09:10,000 --> 00:09:12,680 Speaker 1: when starting with me, they're taking collagen. But what they're 192 00:09:12,720 --> 00:09:14,920 Speaker 1: doing is they're taking it sporadically, maybe for a couple 193 00:09:14,920 --> 00:09:16,480 Speaker 1: of good days and then as you mentioned, a couple 194 00:09:16,520 --> 00:09:18,640 Speaker 1: of days off, and they're just randomly putting a little 195 00:09:18,640 --> 00:09:20,400 Speaker 1: bit in a glass. Some days there's a teaspoon, some 196 00:09:20,480 --> 00:09:22,199 Speaker 1: days it's half or you know, if they're trying to 197 00:09:22,200 --> 00:09:24,480 Speaker 1: make it stretch a little bit further. They're cutting down 198 00:09:24,520 --> 00:09:26,760 Speaker 1: the dose. But what we know from research is that 199 00:09:26,800 --> 00:09:29,720 Speaker 1: you need to have a particular amount for that clinical effect. 200 00:09:29,800 --> 00:09:32,160 Speaker 1: And when it comes to collagen, the research is showing 201 00:09:32,200 --> 00:09:35,000 Speaker 1: us at least two point five grams up to ten grams. 202 00:09:35,040 --> 00:09:36,840 Speaker 1: Over ten grams a day, you're probably not going to 203 00:09:36,880 --> 00:09:39,920 Speaker 1: get any more benefit from a skin aging perspective. So 204 00:09:39,960 --> 00:09:42,360 Speaker 1: what I generally recommend from my client Susie is about 205 00:09:42,360 --> 00:09:44,240 Speaker 1: three grams a day. I don't want to go much 206 00:09:44,320 --> 00:09:46,120 Speaker 1: higher than that. If the research shows a two and 207 00:09:46,160 --> 00:09:49,080 Speaker 1: a half three grams is just as effective as ten grams. 208 00:09:49,280 --> 00:09:50,679 Speaker 1: But it has to be daily. You know, if you're 209 00:09:50,679 --> 00:09:51,920 Speaker 1: going to take it for a couple of days, then 210 00:09:51,920 --> 00:09:54,079 Speaker 1: you're going to forget about it. You're honestly just wasting 211 00:09:54,080 --> 00:09:55,800 Speaker 1: your money at the end of the day. It has 212 00:09:55,880 --> 00:09:58,280 Speaker 1: to be consistent, and it has to be daily. And 213 00:09:58,320 --> 00:10:00,400 Speaker 1: what I say to my clients is, take a before 214 00:10:00,480 --> 00:10:03,360 Speaker 1: photo in week one, take an after photo in week eight, 215 00:10:03,520 --> 00:10:06,920 Speaker 1: after eight weeks straight, consistently of about three grams a day, 216 00:10:07,120 --> 00:10:09,480 Speaker 1: look at those photos and see if it's done any difference. 217 00:10:09,559 --> 00:10:12,520 Speaker 1: Alongside a healthy diet and of course a good skin 218 00:10:12,559 --> 00:10:15,280 Speaker 1: care regime, not having too much alcohol, and definitely not 219 00:10:15,320 --> 00:10:18,040 Speaker 1: smoking when it comes to skinhealth. So they're the things 220 00:10:18,040 --> 00:10:19,960 Speaker 1: that I ask my clients to do if they are 221 00:10:20,000 --> 00:10:23,080 Speaker 1: looking at taking something like collagen as a supplement, because 222 00:10:23,120 --> 00:10:25,240 Speaker 1: otherwise I just really think you're wasting your money if 223 00:10:25,280 --> 00:10:26,880 Speaker 1: you're going to do it soporadically, or if you're only 224 00:10:26,920 --> 00:10:29,199 Speaker 1: going to take a half a teaspoon every now and then, 225 00:10:29,280 --> 00:10:32,440 Speaker 1: you're probably just not taking the required amount to actually 226 00:10:32,440 --> 00:10:35,320 Speaker 1: get those clinical benefits from something like collagen. 227 00:10:35,840 --> 00:10:36,280 Speaker 3: Amazing. 228 00:10:36,320 --> 00:10:38,760 Speaker 2: All right, Well, linking really well into that is it's 229 00:10:38,840 --> 00:10:42,360 Speaker 2: salad season, and I think it's always a good time 230 00:10:42,400 --> 00:10:46,559 Speaker 2: to refresh what is a balance salad because leanne Indeed, 231 00:10:46,600 --> 00:10:50,080 Speaker 2: if you buy a salad from a food course, I'm 232 00:10:50,120 --> 00:10:54,120 Speaker 2: always a bit frustrated because they oscillate between being really 233 00:10:54,200 --> 00:10:57,960 Speaker 2: carb heavy. So there's a lot of kinoi noodle pasta 234 00:10:58,040 --> 00:11:00,720 Speaker 2: under the guise of salad, and of course of salad 235 00:11:00,840 --> 00:11:04,360 Speaker 2: is just chopped ingredients, so you can absolutely use that 236 00:11:04,440 --> 00:11:06,840 Speaker 2: term to describe any kind of mix, whether it's got 237 00:11:06,840 --> 00:11:09,760 Speaker 2: pasta or rice. And from a cost perspective, you can 238 00:11:09,800 --> 00:11:13,320 Speaker 2: imagine for manufacturers it's much cheaper to make a salad 239 00:11:13,400 --> 00:11:15,719 Speaker 2: full of brown rice and quinoa and make it look 240 00:11:15,760 --> 00:11:18,120 Speaker 2: really healthy with a little bit of fresh red capskin 241 00:11:18,200 --> 00:11:21,160 Speaker 2: on the top, then actually loaded up with leaves things 242 00:11:21,200 --> 00:11:24,000 Speaker 2: like rocket fresh protein, which is really expensive. 243 00:11:24,080 --> 00:11:25,400 Speaker 3: So I get how that evolves. 244 00:11:25,880 --> 00:11:28,160 Speaker 2: But the issue nutritionally is, of course we like to 245 00:11:28,200 --> 00:11:31,080 Speaker 2: think of salad as a bowl full of relatively low 246 00:11:31,200 --> 00:11:35,240 Speaker 2: calorie ingredients. And what I have loved in recent years 247 00:11:35,320 --> 00:11:38,160 Speaker 2: is the growing range of supermarket pre made salad, so 248 00:11:38,880 --> 00:11:42,880 Speaker 2: that kind of bag salad. There's Mexican, there's Asian, there's 249 00:11:43,200 --> 00:11:45,880 Speaker 2: five or six different varieties kale slow and they come 250 00:11:45,920 --> 00:11:48,360 Speaker 2: with a little sort of seasoning packet, whether it's a 251 00:11:48,360 --> 00:11:52,600 Speaker 2: bit of cheese, a feta, noodles, nuts and seas, as 252 00:11:52,600 --> 00:11:54,400 Speaker 2: well as a dressing. And I had a lot of 253 00:11:54,400 --> 00:11:56,160 Speaker 2: clients ask me about the dressing if they need to 254 00:11:56,160 --> 00:11:58,280 Speaker 2: throw it out. So I thought it lent itself to 255 00:11:58,280 --> 00:12:00,880 Speaker 2: a discussion of what you and I had as a 256 00:12:00,920 --> 00:12:03,600 Speaker 2: balance salad, particularly if you're using salad as a meal. 257 00:12:04,160 --> 00:12:06,760 Speaker 2: So first and foremost, the most important ingredient for me 258 00:12:06,880 --> 00:12:10,280 Speaker 2: is a vegetable or salad base. So whether it's spinach, leaves, 259 00:12:10,400 --> 00:12:14,680 Speaker 2: rocket leaves, mixed leaves, or absolutely you could do roast vegetables. 260 00:12:14,720 --> 00:12:16,480 Speaker 2: All I would say in that is just watch the 261 00:12:16,640 --> 00:12:20,320 Speaker 2: carbia vegetables things like sweet potato potato, they're much heavier, 262 00:12:20,360 --> 00:12:24,079 Speaker 2: whereas if you do things like pumpk and red capsicum, eggplants, zucchini, 263 00:12:24,400 --> 00:12:26,839 Speaker 2: they've got really high water content. Or vegetables and you 264 00:12:26,880 --> 00:12:30,120 Speaker 2: can absolutely have a vegetable base to your salad if 265 00:12:30,120 --> 00:12:32,920 Speaker 2: you're someone who doesn't love leaves or rabbit food for 266 00:12:32,960 --> 00:12:36,080 Speaker 2: one of a better description. So that's where I would start. 267 00:12:36,120 --> 00:12:39,560 Speaker 2: And that kind of ingredient base is unlimited, whether it's cucumber, 268 00:12:39,679 --> 00:12:45,880 Speaker 2: raddish capsicum, red capsicum, yellow green cucumber, Spanish onion, pumpkin, zucchini. 269 00:12:45,960 --> 00:12:48,400 Speaker 2: I would say to clients in general, even as much 270 00:12:48,440 --> 00:12:50,439 Speaker 2: of that as you want, there's no real limit on 271 00:12:50,559 --> 00:12:53,200 Speaker 2: volume more than what you can tolerate, and you may, 272 00:12:53,240 --> 00:12:55,480 Speaker 2: for example, mix it and do a mix of leaves 273 00:12:55,480 --> 00:12:57,920 Speaker 2: with some roasted vegetables through it. So that's the first 274 00:12:57,960 --> 00:13:00,880 Speaker 2: part of the salad. That's what I would the sort 275 00:13:00,920 --> 00:13:04,840 Speaker 2: of free ingredient base. The next edition I would be 276 00:13:04,840 --> 00:13:07,600 Speaker 2: focused on is a good quality protein, particularly if it's 277 00:13:07,600 --> 00:13:10,400 Speaker 2: a meal salad, so roughly a palm sized serve of 278 00:13:10,480 --> 00:13:12,760 Speaker 2: your tuna, your salmon. You can do that sort of 279 00:13:12,760 --> 00:13:15,800 Speaker 2: fresh cook salmon already or smoke salmon which is a 280 00:13:15,800 --> 00:13:18,080 Speaker 2: bit higher in salt. Of course, you can do tin fish. 281 00:13:18,400 --> 00:13:20,400 Speaker 2: You can do some leftover chicken breast, stick to the 282 00:13:20,400 --> 00:13:21,120 Speaker 2: breast where you can. 283 00:13:21,200 --> 00:13:23,520 Speaker 3: It's much leaner. Leftover lamb fill it. 284 00:13:23,559 --> 00:13:25,360 Speaker 2: You could put a lean sausage in there, you could 285 00:13:25,400 --> 00:13:28,160 Speaker 2: do hard boiled eggs, you could do some tofu just 286 00:13:28,200 --> 00:13:30,920 Speaker 2: something that's got cottage. Cheese is another one sort of 287 00:13:31,160 --> 00:13:33,200 Speaker 2: a good amount at least ten, if not closer to 288 00:13:33,240 --> 00:13:37,200 Speaker 2: twenty grams of total proteins the base, and that leanne 289 00:13:37,240 --> 00:13:39,520 Speaker 2: is where a lot of our clients may perhaps stop 290 00:13:39,760 --> 00:13:41,920 Speaker 2: if they're trying to lose weight. They may have traditionally 291 00:13:41,960 --> 00:13:44,360 Speaker 2: then thought, right, tuna salad for lunch and I'll be 292 00:13:44,400 --> 00:13:46,120 Speaker 2: on my way. But of course, if there is no 293 00:13:46,800 --> 00:13:50,720 Speaker 2: carbohydrate in a salad, particularly a lunch salad, what will 294 00:13:50,720 --> 00:13:53,000 Speaker 2: happen a couple of hours later is your glucose will 295 00:13:53,000 --> 00:13:55,679 Speaker 2: go low. Your body will register you haven't had any carbohydrate, 296 00:13:55,960 --> 00:13:57,959 Speaker 2: and you will get terribly hungry. And that's where you 297 00:13:57,960 --> 00:14:00,880 Speaker 2: get those munchies. So the third component of a meal salad, 298 00:14:00,960 --> 00:14:04,400 Speaker 2: particularly in the day, is a source of carbohydrate. 299 00:14:04,480 --> 00:14:07,120 Speaker 3: Now, my goohos tend to be portion control. 300 00:14:07,200 --> 00:14:08,719 Speaker 2: Things you can chuck in because I have a lot 301 00:14:08,720 --> 00:14:10,240 Speaker 2: of clients who work in the city and they don't 302 00:14:10,240 --> 00:14:12,320 Speaker 2: want to mauck around with food prep. So things like 303 00:14:12,360 --> 00:14:15,080 Speaker 2: the mini at amrmae beans or a tin of corn. 304 00:14:15,160 --> 00:14:16,880 Speaker 2: You could do a slice of grain bread with it. 305 00:14:16,920 --> 00:14:18,880 Speaker 2: You could get a packet of roasted broad beans, which 306 00:14:18,880 --> 00:14:22,000 Speaker 2: are fantastic. Addition for crunch, you could put some leftover 307 00:14:22,000 --> 00:14:24,920 Speaker 2: sweet potato in there, so you know, about half a cup, 308 00:14:24,960 --> 00:14:27,400 Speaker 2: maybe a bit more if you're particularly active, if you're 309 00:14:27,440 --> 00:14:30,360 Speaker 2: trying to gain lean tissue or are very active, you 310 00:14:30,360 --> 00:14:32,920 Speaker 2: could use your brown rice. You could use the heavier kinoir, 311 00:14:33,360 --> 00:14:35,840 Speaker 2: but roughly for most clients, I would suggest about half 312 00:14:35,840 --> 00:14:38,880 Speaker 2: a cup of cook carbohydrate through your salad, and then 313 00:14:38,920 --> 00:14:42,040 Speaker 2: the final section of a well balanced salad is what 314 00:14:42,120 --> 00:14:44,880 Speaker 2: I refer to as the added fat, and foods in 315 00:14:44,920 --> 00:14:48,400 Speaker 2: that category include dressing if it's anything other than sort 316 00:14:48,400 --> 00:14:50,680 Speaker 2: of a bit of extraversion, olive oil and balsamic so 317 00:14:51,040 --> 00:14:54,840 Speaker 2: if it's a creamy dressing. Green Goddess is another example. 318 00:14:54,920 --> 00:14:59,440 Speaker 2: If it's the ranch, what's that mayo? They all LOVEQPP, 319 00:15:00,120 --> 00:15:04,160 Speaker 2: give you may It would be or nuts or avo 320 00:15:05,120 --> 00:15:06,040 Speaker 2: or cheese. 321 00:15:06,720 --> 00:15:08,080 Speaker 3: Because one of. 322 00:15:08,120 --> 00:15:10,280 Speaker 2: The most common questions I am asked on a weekly 323 00:15:10,360 --> 00:15:14,240 Speaker 2: basis is but I thought cheese was a protein. Now 324 00:15:14,360 --> 00:15:17,720 Speaker 2: cottage cheese is a protein, but most cheese has more 325 00:15:17,760 --> 00:15:19,000 Speaker 2: fat than it has protein. 326 00:15:19,080 --> 00:15:20,080 Speaker 3: So that's whether it's. 327 00:15:19,920 --> 00:15:24,400 Speaker 2: Your feta, whether it's goats cheese, whether it's grated cheddar cheese, parmesan. 328 00:15:24,480 --> 00:15:27,320 Speaker 2: That is more in the fat category, which basically means 329 00:15:27,360 --> 00:15:29,280 Speaker 2: we need to decide if we're going to have avo 330 00:15:29,560 --> 00:15:32,480 Speaker 2: or cheese or nuts or heavy dressing in the salad. 331 00:15:32,920 --> 00:15:36,040 Speaker 2: But that component, that balance will give you a perfectly 332 00:15:36,080 --> 00:15:38,600 Speaker 2: balanced salad that is delicious. It's got the flavor of 333 00:15:38,640 --> 00:15:41,720 Speaker 2: the dressing or the cheese, whatever you like. Myself, I 334 00:15:41,760 --> 00:15:44,480 Speaker 2: love the white cheese is like the marinated feta or 335 00:15:44,520 --> 00:15:46,240 Speaker 2: the goat cheese, because I find that I don't need 336 00:15:46,280 --> 00:15:48,240 Speaker 2: a dressing because they're quite They sort of mixed through 337 00:15:48,240 --> 00:15:50,880 Speaker 2: and give it quite a nice texture through the salad 338 00:15:50,880 --> 00:15:53,200 Speaker 2: without needing a whole lot of dressing. Things like your 339 00:15:53,280 --> 00:15:55,280 Speaker 2: vinegars i'd count as free, so I would add that 340 00:15:55,360 --> 00:15:57,280 Speaker 2: on the top and not worry too much about it. 341 00:15:57,600 --> 00:15:59,920 Speaker 2: But that's the mix and the most common areas IE 342 00:16:00,240 --> 00:16:02,960 Speaker 2: is not enough of the veggie bolk, not enough protein, 343 00:16:03,160 --> 00:16:05,320 Speaker 2: too much carb and then too much fat and it's 344 00:16:05,360 --> 00:16:07,960 Speaker 2: just a little bit off balance. So hopefully that classic 345 00:16:08,040 --> 00:16:11,400 Speaker 2: salad formula we'll get you through, you know, right through 346 00:16:11,440 --> 00:16:13,640 Speaker 2: the afternoon. Then if it's a dinner salad, you can 347 00:16:13,680 --> 00:16:15,600 Speaker 2: drop the carb out and just go the veggie base 348 00:16:15,640 --> 00:16:17,320 Speaker 2: if you're looking to eat a little bit lighter at 349 00:16:17,400 --> 00:16:19,520 Speaker 2: night time. But yeah, you know, you can't have the 350 00:16:19,600 --> 00:16:21,960 Speaker 2: dressing and the nuts and the cheese and the avo. 351 00:16:22,440 --> 00:16:24,760 Speaker 2: It just shoots the fat way over forty fifty grams, 352 00:16:24,760 --> 00:16:26,440 Speaker 2: which is way too high for a meal. 353 00:16:27,160 --> 00:16:30,800 Speaker 1: Well you could, but with Susie's referencing is really around 354 00:16:30,960 --> 00:16:32,920 Speaker 1: the goal of weight loss, and we from the data 355 00:16:32,920 --> 00:16:34,800 Speaker 1: that we've collected and with the surveys that we've done, 356 00:16:34,800 --> 00:16:37,040 Speaker 1: we know that about eighty to ninety percent of our 357 00:16:37,160 --> 00:16:39,840 Speaker 1: listeners are listening in order to lose weight. So we 358 00:16:39,920 --> 00:16:43,160 Speaker 1: really want to minimize the additional you know, servings of 359 00:16:43,280 --> 00:16:45,880 Speaker 1: two three servings of carbs, two three serversings of fat, 360 00:16:45,920 --> 00:16:48,600 Speaker 1: double the protein you know, chicken and bacon, or if 361 00:16:48,600 --> 00:16:50,560 Speaker 1: you're having I don't know, it might be beef plus 362 00:16:50,600 --> 00:16:52,160 Speaker 1: a little bit of you know, bacon on the side 363 00:16:52,200 --> 00:16:54,200 Speaker 1: as well. That's a double serving of protein. So we 364 00:16:54,280 --> 00:16:57,080 Speaker 1: kind of want to minimize the doubling up of macronutrients 365 00:16:57,080 --> 00:16:59,360 Speaker 1: when the goal is fat loss. So I can't really 366 00:16:59,360 --> 00:17:01,960 Speaker 1: add much more, Susie, I think you've covered it really nicely. 367 00:17:02,360 --> 00:17:05,040 Speaker 1: I might jump into our listener question of the week, 368 00:17:05,080 --> 00:17:07,920 Speaker 1: which is about the growing range of non alcoholic drinks, 369 00:17:07,960 --> 00:17:09,879 Speaker 1: and one of my clients this week set me. I 370 00:17:09,880 --> 00:17:11,640 Speaker 1: think she found them at Woolworths and they're a little 371 00:17:11,640 --> 00:17:13,879 Speaker 1: four pack of I call them fake g and T's, 372 00:17:13,920 --> 00:17:15,840 Speaker 1: like they were non alcoholic g and t's, put it 373 00:17:15,880 --> 00:17:17,840 Speaker 1: that way, and now a very low calorie I think 374 00:17:17,880 --> 00:17:21,640 Speaker 1: per small can, like five or six calories per can. 375 00:17:21,640 --> 00:17:23,080 Speaker 1: As she said, Oh, I'm going to you know, I'm 376 00:17:23,080 --> 00:17:25,040 Speaker 1: going out this weekend. Can I have this instead of 377 00:17:25,119 --> 00:17:27,080 Speaker 1: it must have been like a friend's barbecue or something, 378 00:17:27,320 --> 00:17:29,520 Speaker 1: instead of you know, having a couple of normal g's 379 00:17:29,560 --> 00:17:31,520 Speaker 1: and g and T's like I would normally do. And 380 00:17:31,560 --> 00:17:34,639 Speaker 1: I said, absolutely, They're a really good option instead of 381 00:17:34,680 --> 00:17:38,800 Speaker 1: having an alcoholic drink. So are these non alcoholic drinks healthy? 382 00:17:39,640 --> 00:17:41,960 Speaker 1: I wouldn't say they're healthy, like they are a salad 383 00:17:42,000 --> 00:17:44,720 Speaker 1: suzi like. I don't think they add much positive nutrition 384 00:17:44,840 --> 00:17:48,640 Speaker 1: into our diet. Are they better than having an alcoholic drink? 385 00:17:48,720 --> 00:17:51,240 Speaker 1: I would one hundred percent say absolutely. But if you're 386 00:17:51,320 --> 00:17:53,280 Speaker 1: someone who just likes to have a glass of water 387 00:17:53,400 --> 00:17:55,400 Speaker 1: or so to water with their dinner, I wouldn't say 388 00:17:55,520 --> 00:17:58,200 Speaker 1: add an non alcoholic drink in because you're getting positive 389 00:17:58,280 --> 00:18:00,879 Speaker 1: nutrition from it. Absolutely, not like if you don't like them, 390 00:18:00,920 --> 00:18:03,720 Speaker 1: don't drink them. But are they a better replacement to 391 00:18:03,920 --> 00:18:07,080 Speaker 1: drinking a full alcoholic drink? I think absolutely, because we 392 00:18:07,160 --> 00:18:10,080 Speaker 1: know that alcohol isn't healthy. Is it nice to drink? 393 00:18:10,160 --> 00:18:12,760 Speaker 1: Is it enjoyable for many of us? Absolutely? I love 394 00:18:12,760 --> 00:18:15,160 Speaker 1: a glass of French rose. I'll be the first one 395 00:18:15,160 --> 00:18:17,159 Speaker 1: to put my hand up if if it works in 396 00:18:17,200 --> 00:18:19,639 Speaker 1: with breastfeeding, and so I'm not going to judge anyone 397 00:18:19,640 --> 00:18:21,800 Speaker 1: for having a couple of drinks. But there are certainly, 398 00:18:22,000 --> 00:18:23,879 Speaker 1: particularly if the goal is falus so or if your 399 00:18:23,880 --> 00:18:26,840 Speaker 1: goal is to actually actively reduce your alcoholic intake, there 400 00:18:26,880 --> 00:18:30,160 Speaker 1: is certainly a growing range of really wonderful and healthy 401 00:18:30,600 --> 00:18:33,359 Speaker 1: options in the non alcoholic beverage category. And you know, 402 00:18:33,400 --> 00:18:35,639 Speaker 1: any non alcoholic wine or beer is certainly going to 403 00:18:35,640 --> 00:18:38,840 Speaker 1: be better than the alcoholic version of that. But unfortunately 404 00:18:38,880 --> 00:18:41,840 Speaker 1: they're not really giving as much positive nutritional benefit into 405 00:18:41,880 --> 00:18:45,199 Speaker 1: our diet. But they're definitely a great substitute for the 406 00:18:45,240 --> 00:18:48,040 Speaker 1: full alcoholic strength stuff. What are your thoughts on them? 407 00:18:48,720 --> 00:18:51,920 Speaker 2: I think on the whole, I find they're pretty low calorie, 408 00:18:52,040 --> 00:18:53,960 Speaker 2: you know, unless you're drinking a whole bottle of the 409 00:18:54,000 --> 00:18:56,920 Speaker 2: non alcoholic wine, if you're using it as a portion 410 00:18:57,000 --> 00:19:00,320 Speaker 2: control replacement, and certainly most of the can variety I've 411 00:19:00,320 --> 00:19:03,640 Speaker 2: seen a pretty low calorie. You know, there's always an exception, 412 00:19:03,760 --> 00:19:07,000 Speaker 2: but on the whole, I think that they are a 413 00:19:07,080 --> 00:19:09,560 Speaker 2: pretty good swapping, particularly for people who are trying to 414 00:19:09,640 --> 00:19:12,119 Speaker 2: cut back drinking a little bit. So I sort of 415 00:19:12,240 --> 00:19:14,520 Speaker 2: am starting to when I get food diaries, sort of 416 00:19:14,640 --> 00:19:17,399 Speaker 2: question the days of drinking a little bit, like do 417 00:19:17,400 --> 00:19:19,240 Speaker 2: you really need to have wine every Monday? You know, 418 00:19:19,320 --> 00:19:22,159 Speaker 2: just starting to question some of those habits, And I 419 00:19:22,160 --> 00:19:25,160 Speaker 2: think if you're someone who really enjoys having that glass, 420 00:19:25,200 --> 00:19:28,280 Speaker 2: they can be a good substitute both reducing alcohol intaken 421 00:19:28,400 --> 00:19:29,600 Speaker 2: calories overall. 422 00:19:30,000 --> 00:19:31,080 Speaker 3: So yeah, they're everywhere. 423 00:19:31,119 --> 00:19:33,439 Speaker 2: You know, They're in the supermarket, which means that they're 424 00:19:33,960 --> 00:19:36,800 Speaker 2: I think it's one of the fastest growing areas in supermarkets. 425 00:19:36,800 --> 00:19:38,959 Speaker 2: So yeah, I haven't seen many that I'm like, oh, no, 426 00:19:39,000 --> 00:19:42,560 Speaker 2: they're really high cow. I think the beers from Memory 427 00:19:42,720 --> 00:19:45,879 Speaker 2: are sort of very equivalent to beer type calories, whereas 428 00:19:45,920 --> 00:19:49,040 Speaker 2: the wines and a lot of the mixes, you know, 429 00:19:49,040 --> 00:19:53,240 Speaker 2: the kind of can substitutes for spirits are reasonably all low, 430 00:19:53,760 --> 00:19:55,639 Speaker 2: So yeah, I think they're a great addition, particularly for 431 00:19:55,640 --> 00:19:57,760 Speaker 2: people who are trying to cut back alcohol or give 432 00:19:57,800 --> 00:19:58,639 Speaker 2: it up altogether. 433 00:19:59,320 --> 00:20:01,480 Speaker 1: Absolutely all right, Susie. Well, that brings us to the 434 00:20:01,560 --> 00:20:03,960 Speaker 1: end of another Sunday episode, and we thank you guys 435 00:20:03,960 --> 00:20:06,760 Speaker 1: for listening to us, and we have very exciting news tomorrow. 436 00:20:06,800 --> 00:20:09,080 Speaker 1: If you're listening to the episode, if you're the top 437 00:20:09,160 --> 00:20:11,639 Speaker 1: tnc fan and you're listening on the day that this drops. 438 00:20:11,680 --> 00:20:14,960 Speaker 1: Tomorrow is one of our first webinars I think we've done, Susie. 439 00:20:14,960 --> 00:20:17,680 Speaker 1: It's called Why Weight Pardon the pun. It is all 440 00:20:17,720 --> 00:20:21,119 Speaker 1: about helping you to sustainably drop a body fat and 441 00:20:21,160 --> 00:20:23,000 Speaker 1: giving you all our tips and tricks. And the best 442 00:20:23,040 --> 00:20:25,359 Speaker 1: part is afterwards, Susie and I will be doing a 443 00:20:25,520 --> 00:20:29,000 Speaker 1: live Q and A. So if you haven't been able 444 00:20:29,040 --> 00:20:30,760 Speaker 1: to afford you know, the coaching with Susie and I 445 00:20:30,760 --> 00:20:32,560 Speaker 1: in the past, or you think about seeing a dietitian 446 00:20:32,560 --> 00:20:34,360 Speaker 1: but it's not quite in line with the budget, these 447 00:20:34,359 --> 00:20:36,760 Speaker 1: webinars are a really affordable option and you can ask 448 00:20:36,760 --> 00:20:38,520 Speaker 1: Susie and I any questions at the end. Will be 449 00:20:38,520 --> 00:20:42,119 Speaker 1: hanging around afterwards to help you with those sustainable weight 450 00:20:42,160 --> 00:20:44,520 Speaker 1: loss goals. That's Monday night, and then on Tuesday we're 451 00:20:44,560 --> 00:20:47,119 Speaker 1: doing a hack your hormone, so that'll go nicely in 452 00:20:47,119 --> 00:20:49,600 Speaker 1: line with the weight loss one as well. The hormone one, 453 00:20:49,800 --> 00:20:52,199 Speaker 1: yes for anybody in their pay years, Yes, for anyone 454 00:20:52,200 --> 00:20:55,199 Speaker 1: in their metopause or postmenopause all years, but also with 455 00:20:55,280 --> 00:20:59,160 Speaker 1: other hormone of conditions things like PCOS insulin resistance. It'll 456 00:20:59,200 --> 00:21:01,720 Speaker 1: be a really fabulous webinar as well. So both of 457 00:21:01,760 --> 00:21:04,360 Speaker 1: those are available on our website nutritioncatch dot com. Head 458 00:21:04,359 --> 00:21:06,560 Speaker 1: over there and check them out. Of course, they are alive, 459 00:21:06,640 --> 00:21:08,760 Speaker 1: but we're also recording them, so if you can't attend 460 00:21:08,800 --> 00:21:10,720 Speaker 1: live on the night and you purchase a ticket, you'll 461 00:21:10,720 --> 00:21:13,040 Speaker 1: automatically be sent in their recording afterwards, and you can 462 00:21:13,080 --> 00:21:15,320 Speaker 1: watch that recording as many times as you like. So 463 00:21:15,560 --> 00:21:17,439 Speaker 1: if the time zone doesn't line up for you, if 464 00:21:17,440 --> 00:21:19,359 Speaker 1: you listen to this podcast a little bit later than 465 00:21:19,400 --> 00:21:21,639 Speaker 1: when it was uploaded, just head to the website and 466 00:21:21,640 --> 00:21:24,040 Speaker 1: purchase a copy of the recording. Can't wait to see 467 00:21:24,080 --> 00:21:24,560 Speaker 1: you guys there. 468 00:21:24,880 --> 00:21:25,600 Speaker 3: Thanks for listening.