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Speaker 1: When it comes to your food. Have you ever thought

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Speaker 1: that maybe you might be a little entitled? Do you

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Speaker 1: have a belief that you should be able to eat

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Speaker 1: whatever you like? And it's not fair that some people

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Speaker 1: seem to be able to eat whatever they like and

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Speaker 1: not gain weight. Yet you have one extra thing and

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Speaker 1: the scale goes up to kilo's. On today's episode of

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Speaker 1: The Nutrition Couch, we discussed the very sensitive issue or

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Speaker 1: topic of food entitlement and share the very simple psychological

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Speaker 1: techniques to keep entitlement. At Babe Hi, I'm Susie Burrow

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Speaker 1: and I'm Lean Wood and each week we bring you

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Speaker 1: The Nutrition Couch, a bi weekly podcast. It keeps you

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Speaker 1: up to date on everything you need to know in

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Speaker 1: the world of nutrition as well as all things entitlement.

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Speaker 1: We have found a fantastic lower calorie cheese that you

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Speaker 1: are going to love, and Lee and I are going

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Speaker 1: to share our favorite healthier CANape since we're about to

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Speaker 1: head straight into party season. But to get us going today, Leanne,

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Speaker 1: you know, we know that one of the topics that

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Speaker 1: our listeners love most is all about anything to do

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Speaker 1: with food and psychology of eating. And indeed, we are

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Speaker 1: getting ready to host a live seminar specifically focused on

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Speaker 1: the psychology of weight control, so things like belief structures

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Speaker 1: around diets, diet programming, over time, self sabotaging behavior, and

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Speaker 1: something that came up as a topic we wanted to

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Speaker 1: talk about along with excuses and are you being a

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Speaker 1: little lazy, was entitlement. And I thought it was something

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Speaker 1: that was worth chatting about because I often here or

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Speaker 1: even detect my clients will be annoyed as part of

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Speaker 1: their weight loss process. So they, you know, are perhaps

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Speaker 1: annoyed that they're not getting the results they might be

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Speaker 1: looking for. Or I may give them feedback on a

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Speaker 1: food diary and they're quite sort of resentful about it

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Speaker 1: and might argue about it a little bit, or they're

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Speaker 1: sort of frustrated that they feel that they've been to

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Speaker 1: a social event and they haven't eaten any of the

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Speaker 1: high calorie food and the scale hasn't dropped, and they

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Speaker 1: think it's not fair. And I thought it lent itself

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Speaker 1: to a discussion because I think this will certainly resonate

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Speaker 1: with many listeners, and it's a good opportunity to observe

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Speaker 1: your own behavior and if it sort of does raise

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Speaker 1: some emotion in you. Certainly it might be something to

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Speaker 1: look at because I would say that in a world

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Speaker 1: in which food is freely available and there is a

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Speaker 1: big focus on regular consumption, you know everywhere you go

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Speaker 1: a service station, a supermarket, a coffee shop, there is

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Speaker 1: tempting food, and so naturally we know that human beings

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Speaker 1: will eat what food is readily available. So certainly having

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Speaker 1: to exert constantly what we call self control to go

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Speaker 1: against the natural urge to eat that food is not

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Speaker 1: only depleting psychologically, but you can see how resentment can

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Speaker 1: build up around that. But I think a lot of it.

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Speaker 1: Often if you do feel that resentment, or you might

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Speaker 1: not even be aware of it, but basically the process

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Speaker 1: of having to cut back is irritating to you. It

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Speaker 1: may be a good starting point to have a look

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Speaker 1: at what your beliefs are around food and nutrition, because

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Speaker 1: when I tend to delve deeper into that with my clients,

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Speaker 1: there are some pretty strong beliefs that I often challenge.

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Speaker 1: So one of the most common beliefs is that other

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Speaker 1: people can eat whatever they like and they don't gain weight.

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Speaker 1: And I've got two responses to that. The first is

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Speaker 1: in my experience in working in this area for twenty

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Speaker 1: five years. Sure, there are a random number of people

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Speaker 1: who are naturally model like ectomorphs in their figure, or

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Speaker 1: they can often have clinical anxiety and be burning a

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Speaker 1: lot of calories, and they can seemingly be able to

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Speaker 1: eat junk food regularly. But in my experience with those people,

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Speaker 1: they're either genetically blessed and or you don't know what

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Speaker 1: they do, and they might seem to indulge, but basically

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Speaker 1: you're assuming they do that all the time. And I

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Speaker 1: would challenge that because in my experience, most people, including myself,

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Speaker 1: including Juliann, we have to work hard just to control weight,

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Speaker 1: let alone be super thin, and if that was your goal,

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Speaker 1: So in my experience working with and observing people, people

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Speaker 1: who are pretty lean don't tend to eat a whole

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Speaker 1: lot of stuff. So I would absolutely challenge that belief

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Speaker 1: that people can eat whatever they like and it's not fair.

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Speaker 1: The other thing I would say is, well, life's not fair.

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Speaker 1: Everyone has a different metabolic rage. Some people get diseases,

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Speaker 1: some people don't. Some people are tall and skinny, some

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Speaker 1: people aren't. If you spend your whole life comparing yourself,

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Speaker 1: it's going to be a pretty miserable life at some point,

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Speaker 1: which is the point I try and get you with clients.

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Speaker 1: There has to be a certain level of acceptance of

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Speaker 1: what you personally need to do with your body to

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Speaker 1: keep it in the shape you want it to be.

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Speaker 1: Because no one is telling you that you have to

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Speaker 1: lose weight, no one is telling you that you can't

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Speaker 1: have the cake. It has to be a conscious decision

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Speaker 1: that if you want your wiste or your weight or

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Speaker 1: your body to look a certain way, you're going to

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Speaker 1: have to make sacrifices about how you achieve that. And

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Speaker 1: if you're not prepared to excess two three hours a day,

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Speaker 1: you're probably not going to be able to eat whatever

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Speaker 1: you want. And that is just life. So I think

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Speaker 1: it's worth bringing it out into the open because I

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Speaker 1: think as soon as you're annoyed with your meal plan,

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Speaker 1: as soon as you're frustrated when you go out and

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Speaker 1: you can't eat a burger and chips all the time,

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Speaker 1: I would have you challenge yourself a little bit to say,

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Speaker 1: number one, do you actually really even want that food?

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Speaker 1: Because often it's pretty crap anyway, and it's more the

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Speaker 1: psychological belief you can't have it, rather than you even

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Speaker 1: wanting it. And number two, where is that belief coming

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Speaker 1: that you should be able to eat whatever you want?

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Speaker 1: Because I would challenge it and argue that very few

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Speaker 1: people can do that, and if they do, you're not

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Speaker 1: seeing them all the time, or they're probably really really

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Speaker 1: active and hence or and all metabolically blessed. You know,

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Speaker 1: supermodels probably can basically eat whatever they want, but we're

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Speaker 1: not all supermodels, and that's just the way life is.

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Speaker 2: I would even argue that even supermodels work out regularly

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Speaker 2: and eat a hell of a lot of salad. So

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Speaker 2: I think you're right. It's that belief that there are

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Speaker 2: some people out there that can eat whatever they want

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Speaker 2: and do no exercise and they'll stay slim. And sure,

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Speaker 2: for a small percentage of people that's probably true, But

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Speaker 2: in my experience, Susie, all of the girls that I

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Speaker 2: knew at high school who basically just use it to

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Speaker 2: get a bag of chips that have a can of

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Speaker 2: cooke for lunch, and I'd be sitting there with like

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Speaker 2: my healthy tuna wrap that my mum made me, bless her,

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Speaker 2: and like they just ate so much crap, and literally

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Speaker 2: they were like so so so so slim. Seeing them,

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Speaker 2: you know, ten fifteen years after school, it catches up

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Speaker 2: with you, I guarantee you. So these people might be

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Speaker 2: able to do it until a point in time where

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Speaker 2: they can no longer do that. So we always encourage

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Speaker 2: healthy habits. But like you said, Susie, it's what you

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Speaker 2: don't see. Like you might see them occasionally, you know,

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Speaker 2: and it looks like they can eat whatever they want,

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Speaker 2: But ninety percent of the time when you're not there,

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Speaker 2: ninety five percent of time when you're not there, they

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Speaker 2: might be regularly eating lean proteins and salads and waking

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Speaker 2: up at four am to go to the gym every

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Speaker 2: single day. You don't see the majority of the behaviors

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Speaker 2: that people are doing, so, like you said, it's really

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Speaker 2: that entitlement. But I think where we've seen the biggest

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Speaker 2: breakthrough with clients is that they get to that point

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Speaker 2: where they just have to accept that if they want

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Speaker 2: to lose weight and maintain it, that they were going

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Speaker 2: to need to work at these goals long term. If

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Speaker 2: you've got a goal, you need to work it a

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Speaker 2: long term. Even after you achieve it, you still have

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Speaker 2: to continue to work at it. And just like life,

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Speaker 2: some people are better at things, and other people need

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Speaker 2: to work a little bit harder. You know. I remember

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Speaker 2: at MASS, like I had a tutor for chemistry and

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Speaker 2: mass when I was going through university because I just

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Speaker 2: could not get my head around chemistry, Like it is

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Speaker 2: just not something that I am good at. And such

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Speaker 2: is life. Some people, I would just lay love exercise

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Speaker 2: and they're great at. Other people really really really struggle

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Speaker 2: with it and they're going to have to continue to

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Speaker 2: work at it for the rest of their life. Some

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Speaker 2: people naturally just really enjoy vegetables, other people don't, And

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Speaker 2: it's like this daily struggle in order to eat well.

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Speaker 2: So such is life. And the sooner that you accept

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Speaker 2: that healthy eating and exercise is something that you will

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Speaker 2: have to do regularly in order to abe healthy and

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Speaker 2: be lose and maintain your weight long term, the sooner

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Speaker 2: you begin to accept that, the sooner that the mental

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Speaker 2: load dec and you can just feel free, like you're

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Speaker 2: not having this internal battle going back and forth, going

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Speaker 2: why is it so unfair? Why is it easy for

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Speaker 2: everyone else? Why do I have to do this? Poor me?

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Speaker 2: Boo who? It's almost like that victim mentality where we're

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Speaker 2: only hurt, we're hurting nobody but ourselves basically, So the

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Speaker 2: sooner that you accept that eating while and exercising regularly

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Speaker 2: is a part of life. For I would say every

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Speaker 2: single person on the planet, whether or not they do it,

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Speaker 2: I would say that every single person on the planet

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Speaker 2: should do it. And whether or not you decide to

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Speaker 2: do it is entirely up to you and entirely dependent

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Speaker 2: on the goals that you have and the body that

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Speaker 2: you want to achieve. So we see it, Susie when

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Speaker 2: the client says, these are my goals to lose twenty kilos,

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Speaker 2: but those behaviors or the mindset isn't in line with

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Speaker 2: the goal. So if you're sitting there and you're struggling,

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Speaker 2: and you keep thinking, I keep pulling up the wagon,

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Speaker 2: this isn't fair, and you feel a lot of entitlement

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Speaker 2: in terms if I want to be able to eat

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Speaker 2: whatever the heck I want, Just ask yourself, like, are

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Speaker 2: those behaviors and are those thoughts and that mindset in

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Speaker 2: line with the goals and the body that you actually

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Speaker 2: want to have long term? Because I feel like if

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Speaker 2: you can get that vital that key mindset shift to

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Speaker 2: accepting that eating well and exercising regularly is something that

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Speaker 2: you will just have to do for the rest of

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Speaker 2: your life. The sooner you accept that, I promise you,

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Speaker 2: the easier this journey will be on you forever. True.

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Speaker 1: And I think a very simple question of self is

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Speaker 1: to say, do I actually even really want it, or

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Speaker 1: do I just think I should be allowed to have it,

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Speaker 1: particularly when presented with a number of high calorie foods

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Speaker 1: out of sort of a special occasion context. So, for example,

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Speaker 1: snacking on chips, kids chips or party food would be

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Speaker 1: a classic example. But something else I would urge listeners

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Speaker 1: to do in the next couple of months going into

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Speaker 1: a lot of social functions is to use it as

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Speaker 1: an opportunity to observe other people's eating behavior, because what

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Speaker 1: I find fascinating is when you're in situations where there's

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Speaker 1: platter type food or self service, you will learn a

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Speaker 1: lot by observing other people's behaviors. There will be some

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Speaker 1: people who cannot stop reaching for the snacks, and there's

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Speaker 1: some who barely touch it. So there's people's certainly who

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Speaker 1: prepare it, put it out, and don't touch it. So

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Speaker 1: if you're questioning that belief and think, oh, everyone can

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Speaker 1: eat whatever they want, it's only me use it as

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Speaker 1: an observation to see your friends groups of women and

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Speaker 1: how they eat, and I think that that observation in

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Speaker 1: itself might surprise you. All Right, now, we've got some

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Speaker 1: good news off the back of that, because I know

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Speaker 1: that might be a little confronting because let's be honestly,

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Speaker 1: and who doesn't love hallumi. Everyone loves Hallumi. But I

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Speaker 1: do not like hallumi because when my clients eat Hallumi cheese,

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Speaker 1: they eat massive slabs of it, and it is really

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Speaker 1: high and fat. So cheese in general is thirty percent fat. Anyway,

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Speaker 1: it's a high fat food, and sure it has some

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Speaker 1: nutrients in it, but it's got a lot more fat

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Speaker 1: than protein. So when I'm raiding a food and we'll

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Speaker 1: actually do a whole segment on this, cheese is more

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Speaker 1: of a fat than a protein. And in the case

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Speaker 1: of Halluomi, it's hard to get a small serving size.

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Speaker 1: You know, slices and gratings don't happen you have the

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Speaker 1: whole block. So we were very excited when we found

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Speaker 1: and you reduced fat halluomi because I hadn't seen one

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Speaker 1: for quite some time. And this will come in very

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Speaker 1: handy for barbecue season. For people who love it. So

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Speaker 1: it's the Riverina Dairy Company, which is a fantastic small

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Speaker 1: company which we love to support. It's called grilling cheese

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Speaker 1: Halluomi reguce fats in a yellow container, and I think

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Speaker 1: it's available Woolies. I've just had a look so in

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Speaker 1: main street only. Willies now nutritionally much much better. So

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Speaker 1: per hundred grams it is twenty five percent protein and

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Speaker 1: fifteen percent fat, so I from memory, normal halumi is

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Speaker 1: about twenty five to thirty percent fat, which means a

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Speaker 1: forty five gram serve comes down to just six point

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Speaker 1: seven seven grams of fat. Now five grams of that

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Speaker 1: is saturated, so it is a food in moderation. A

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Speaker 1: massive three hundred milligrams are calcium, so it's really high calcium.

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Speaker 1: It's also really high in sodium, so four hundred and

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Speaker 1: ninety five milligrams a quarter of your upper daily intake,

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Speaker 1: which is why perhaps if you have it you might

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Speaker 1: feel a bit bloated if you have a lot. So

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Speaker 1: that packet leanne how big is that is? That two

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Speaker 1: hundred grams one eighty one eighty gram pack so slightly

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Speaker 1: smaller but also makes it easier for portion control, because

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Speaker 1: I would be encouraging my clients to make it at

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Speaker 1: least four portions out of that, if not six. But

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Speaker 1: the good news is that you can have a six

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Speaker 1: of that portion cut up into small pieces in your

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Speaker 1: beautiful lamb salad and a lot less fat than regular hallumi.

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Speaker 1: So it's a massive thumbs up for me. I really

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Speaker 1: like it. Yeah, I love it.

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Speaker 2: And when you started the segment with I do not

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Speaker 2: like Halluomi, I was like, Susie, we cannot be friends,

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Speaker 2: but they'll be backed it up with four my clients,

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Speaker 2: I let out my breath that I was holding. But no,

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Speaker 2: I do really like this because hallumi is delicious and

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Speaker 2: it's one of those foods where I think you either

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Speaker 2: love it or you hate it. And I'm a big

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Speaker 2: lover of halluomi. And it's funny because I think it's

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Speaker 2: a very ausy breakfast kind of thing. Because I've given

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Speaker 2: it to a couple in a few recipes of my

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Speaker 2: clients over Cca and America, for example, and they're like, oh,

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Speaker 2: what's Halloomi? And I'm like, Oh, it'll change your life.

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Speaker 2: Go and find it. And they get it from like,

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Speaker 2: you know, the Whole Food shop or whatever, and they

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Speaker 2: try it and they're like, oh, I didn't like it.

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Speaker 2: It was so salty, So I think it's quite unexpected

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Speaker 2: because of the high salt content. I think you either

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Speaker 2: love it or you don't at all. So for our

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Speaker 2: Hallumi lovers out there, I think this is a really

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Speaker 2: great option and we do like to support Austraie brands

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Speaker 2: as well, so big thum up from us at retails

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Speaker 2: for six sixty at Woolworst. We do know things like

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Speaker 2: halumi are a high price points, so it's more of

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Speaker 2: an indulgent food and if you are getting it out

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Speaker 2: at a cafe like so you said, you do tend

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Speaker 2: to get quite big slabs of it, which, to be honest,

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Speaker 2: if I order a serve of hallumi at a cafe,

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Speaker 2: I'm paying six seven eight dollars as a side, so

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Speaker 2: I would expect to get a large amount, but I

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Speaker 2: would always look around the table and see if anybody

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Speaker 2: wants to share a side of hallumi or generally split

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Speaker 2: half with my hobby day but or with half with

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Speaker 2: my girlfriend or something. So it's not something I tend

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Speaker 2: to overindulge in because you do get quite a lot

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Speaker 2: of it. So a hot tip if you are ordering

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Speaker 2: a side of halluomi with your breakfast, see if you

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Speaker 2: can share it with somebody else, because although it is delicious,

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Speaker 2: if the goal is fat loss, it can be very

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Speaker 2: difficult to maintain that goal whilst eating delicious amounts of halluomi.

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Speaker 1: That's why I like goats cheese, thin thin side of

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Speaker 1: goats cheese, and you pay your massive five bucks for it,

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Speaker 1: so you want to enjoy it all right? Then, Well,

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Speaker 1: for our final segment of the day, which I've just

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Speaker 1: taken over the entire podcast poorly and you didn't get

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Speaker 1: a chance to speak, we wanted to share our top

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Speaker 1: healthier cannopase because it's coming into entertaining season and there's

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Speaker 1: nothing we hate more than deep fried products like spring

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Speaker 1: rolls and our and chibi balls, which offer very little

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Speaker 1: nutritional except tons of calories and fat. So we thought

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Speaker 1: we might go through some of the ones that we

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Speaker 1: go to. I'll kick us off. Actually, I think a

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Speaker 1: great option to put out on platters is at a marmaie.

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Speaker 1: You know, you can do the ed a mammae with

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Speaker 1: a sprinkle of salt, and they're high in protein, really

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Speaker 1: nutritious options, cost effective, So I certainly always put those

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Speaker 1: out and my other at the moment, I found a

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Speaker 1: series of vegetable based dips. I want to say they're UMIs,

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Speaker 1: but their new formulation of roasted vegetable and I've always

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Speaker 1: loved the Chris's Egyptian beetroot are actually very low calorie

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Speaker 1: because one of the issues, of course with things like

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Speaker 1: commas is that it's actually quite high calorie and easy

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Speaker 1: to overeat. So certainly adding any kind of vegetable sticks

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Speaker 1: with those lighter dips is a really good option. I'm

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Speaker 1: just thinking what else? Oh, I like pump nickel bread

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Speaker 1: very low calorie from Audi with a thin spread of cream,

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Speaker 1: cheese or goats cheese with smoked salmon for an amega

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Speaker 1: three hitten some protein and looks really pretty on platters.

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Speaker 1: So there are a few of my goat chooes that

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Speaker 1: are sort of better options at this time of year.

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Speaker 2: What do I love? I love rice overorols. I think

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Speaker 2: they're brilliant. You'd be making your own little platters at home.

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Speaker 1: I love.

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Speaker 2: Have you ever seen those like cucumber bytes? Like you

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Speaker 2: cut a slab of cucumber quite thick, you kind of

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Speaker 2: scoop out the middle and you can fill it with

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Speaker 2: a bit of say like smoke salmon and light cream cheese,

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Speaker 2: or a bit of you know, chicken and avocado or

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Speaker 2: something kind of stuff. The cucumber bytes, they're great, and

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Speaker 2: another good one is asparagus. You just blanch them in

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Speaker 2: some hot water and then you wrap them with a

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Speaker 2: little bit of like smoked salmon. You can put a

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Speaker 2: little bit of a nor sheit on the side of

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Speaker 2: them as well, so it's sort of like a veggie

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Speaker 2: based sushi. They're quite good as well. But I really

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Speaker 2: do think the best things you can do is add

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Speaker 2: a little bit of lean protein and add a little

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Speaker 2: bit of vegetables. So whether you make some like mini

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Speaker 2: vegetarian kebabs with maybe a little bit of that Halloomi

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Speaker 2: on there, I think the lean protein the best options

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Speaker 2: are grilled chicken, a little bit of say tofu if

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Speaker 2: you want some vegetarian stuff, prawn scallops if you've got

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Speaker 2: the budget for them, smoke salmon. Those kind of are

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Speaker 2: the best probably lean proteins to serve. And as Zuzi said,

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Speaker 2: you kind of want to avoid anything that's like deep

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Speaker 2: fried or really quite heavy, like you a lot of sliders,

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Speaker 2: sausage rolls that sort of thing, so make it. If

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Speaker 2: you're doing platters up, make them quite light, aim for

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Speaker 2: a lot of color, Aim for a lot of vegetables.

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Speaker 2: For it's always good, particularly our berries as they're coming

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Speaker 2: more into season. They're a lot more affordable as well.

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Speaker 2: And some really good dips with lots of different colors,

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Speaker 2: Like if you can get some capsic and get some

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Speaker 2: yellow ones, get some green ones, get some red ones.

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Speaker 2: It makes platters so much more appealing if you've got

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Speaker 2: a lot of color on there, and vegetables are one

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Speaker 2: of the best ways you can add color to a platter.

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Speaker 1: And the other ones I was going to say is

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Speaker 1: if you get the peppercorn lean burgers and roll them

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Speaker 1: into individual meatballs, they're really lean and beautiful with taziki,

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Speaker 1: and you can do them in the air fry. They

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Speaker 1: come up really well. And I like the smoked fish,

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Speaker 1: like the smoke muscles and smoked oysters. If you like

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Speaker 1: that on a thin cracker. Some people they're polarizing, some

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Speaker 1: people will be going or gross, but if you like them,

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Speaker 1: they're really high protein, rich in zinc, not iron, great

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Speaker 1: with a wafer thin So they're some of the ones

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Speaker 1: we go to. But We'll continue to share ideas like

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Speaker 1: that in the coming months as we get closer to

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Speaker 1: the festive season. All right, well, that brings us to

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Speaker 1: the end of another Midweek Motivation Wednesday episode. Please tell

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Speaker 1: your friends about us so we can continue to grow.

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Speaker 1: And in the next couple of weeks, we have our

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Speaker 1: live seminar Hack Your Hormones, So for anyone dealing with

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Speaker 1: inst resistance PCOS or going through the Perry period, this

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Speaker 1: is your chance to hear all about our key strategies

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Speaker 1: for managing hormones as we go through the ages, and

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Speaker 1: Leanne and I will be having a live Q and

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Speaker 1: A so you can ask all your questions. That will

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Speaker 1: be on Tuesday, October seventeenth, and you can read all

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Speaker 1: about it on our website at the Nutritioncouch dot com.

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Speaker 1: And we will see you Sunday. Got you guys next

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Speaker 1: week