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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 kilos. 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.

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Speaker 2: I'm Sussie Burrow and I'm Lean Wood and.

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Speaker 1: Each week we bring you The Nutrition Couch, the bi

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Speaker 1: weekly podcast. It keeps you up to date on everything

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Speaker 1: you need to know in the world of nutrition as

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Speaker 1: well as all things entitlement. We have found a fantastic

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Speaker 1: lower calorie cheese that you are going to love, and

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Speaker 1: Lee and I are going to share our favorite healthier

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Speaker 1: caunapae since we're about to head straight into party season.

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Speaker 1: But to get us going today, Leanne, you know, we

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Speaker 1: know that one of the topics that our listeners love

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Speaker 1: most is all about anything to do with food and

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Speaker 1: psychology of eating. And indeed, we are getting ready to

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Speaker 1: host a life seminar specifically focused on the psychology of

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Speaker 1: weight control, so things like belief structures around diets, diet programming,

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Speaker 1: over time, self sabotaging behavior, and something that came up

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Speaker 1: as a topic we wanted to talk about along with

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Speaker 1: excuses and are you being a little lazy, was entitlement.

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Speaker 1: And I thought it was something that was worth chatting

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Speaker 1: about because I often here or even detect my clients

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Speaker 1: will be annoyed as part of their weight loss process.

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Speaker 1: So they, you know, are perhaps annoyed that they're not

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Speaker 1: getting the results they might be looking for. Or I

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Speaker 1: may give them feedback on a food diary and they're

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Speaker 1: quite sort of resentful about it and might argue about

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Speaker 1: it a little bit, or they're sort of frustrated that

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Speaker 1: they feel that they've been to a social event and

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Speaker 1: they haven't eaten any of the high calorie food and

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Speaker 1: the scale hasn't dropped, and they think it's not fair.

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Speaker 1: And I thought it lent itself to a discussion because

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Speaker 1: I think this will certainly resonate with many listeners, and

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Speaker 1: it's a good opportunity to observe your own behavior and

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Speaker 1: if it sort of does raise some emotion in you.

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Speaker 1: Certainly it might be something to look at because I

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Speaker 1: would say that in a world in which food is

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Speaker 1: freely available and there is a big focus on regular consumption,

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Speaker 1: you know everywhere you go a service station, a supermarket,

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Speaker 1: a coffee shop, there is tempting food, and so naturally

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Speaker 1: we know that human beings will eat what food is

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Speaker 1: readily available. So certainly having to exert constantly what we

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Speaker 1: call self control to go against the natural urge to

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Speaker 1: eat that food is not only depleting psychologically, but you

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Speaker 1: can see how resentment can build up around that. But

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Speaker 1: I think a lot of it. Often if you do

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Speaker 1: feel that resentment, or you might not even be aware

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Speaker 1: of it, but basically the process of having to cut

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Speaker 1: back is irritating to you. It may be a good

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Speaker 1: starting point to have a look at what your beliefs

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Speaker 1: are around food and nutrition, because when I tend to

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Speaker 1: delve deeper into that with my clients, there are some

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Speaker 1: pretty strong beliefs that I often challenge. So one of

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Speaker 1: the most common beliefs is that other people can eat

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Speaker 1: whatever they like and they don't gain weight. And I've

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Speaker 1: got two responses to that. The first is in my

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Speaker 1: experience in working in this area for twenty five years. Sure,

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Speaker 1: there are a random number of people who are naturally

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Speaker 1: model like ectomorphs in their figure, or they can often

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Speaker 1: have clinical anxiety and be burning a lot of calories,

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Speaker 1: and they can seemingly be able to eat junk food regularly.

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Speaker 1: But in my experience with those people, they're either genetically

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Speaker 1: blessed and or you don't know what they do, and

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Speaker 1: they might seem to indulge, but basically you're assuming they

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Speaker 1: do that all the time. And I would challenge that

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Speaker 1: because in my experience, most people, including myself, including Juliann,

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

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Speaker 1: alone be super thin if that was your goal. So

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

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

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

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Speaker 1: 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 rate. 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 exercise 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 get

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

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

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Speaker 2: healthy tuna rap 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 the time when you're not there,

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

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

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

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

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

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

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

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

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

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

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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 would just lay love exercise and

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Speaker 2: they're great at. Other people really really really struggle with it,

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Speaker 2: and they're going to have to continue to work at

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Speaker 2: it for the rest of their life. Some people naturally

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Speaker 2: just really enjoy vegetables, other people don't. And it's like

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Speaker 2: this daily struggle in order to eat well. So such

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

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Speaker 2: eating and exercise is something that you will have to

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Speaker 2: do regularly in order to abe healthy and be lose

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Speaker 2: and maintain your weight long term, the sooner you begin

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Speaker 2: to accept that, the sooner that the mental load dec

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Speaker 2: and you can just feel free, like you're not having

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Speaker 2: this internal battle going back and forth, going why is

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Speaker 2: it so unfair? Why is it easy for everyone else?

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Speaker 2: Why do I have to do this? Poor me? Boo who?

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Speaker 2: It's almost like that victim mentality where we're only hurt.

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Speaker 2: We're hurting nobody but ourselves. Basically, so the sooner that

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Speaker 2: you accept that eating while and exercising regularly is a

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Speaker 2: part of life. For I would say every single person

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

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

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

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

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

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

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Speaker 2: 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 wag

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

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

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Speaker 2: eat whatever the heck I want, just ask yourself, like,

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

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

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Speaker 2: actually want to have long term, Because I feel like

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

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

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

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Speaker 2: of 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 halluomi. 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 raiting 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 Hallumi, it's hard to get a small serving size.

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Speaker 1: You know, slices and gratingsn't happen you have the whole block.

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Speaker 1: So we were very excited when we found and you

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Speaker 1: reduced fat halluomi because I hadn't seen one for quite

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

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Speaker 1: barbecue season for me who love it. So it's the

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Speaker 1: Riverina Dairy Company, which is a fantastic small company which

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Speaker 1: we love to support. It's called grilling cheese Halluomi regice

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Speaker 1: fats in a yellow container, and I think it's available Woolies.

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Speaker 1: I've just had a look so in main street only.

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Speaker 1: Willies now nutritionally much much better. So per hundred grams

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Speaker 1: it is twenty five percent protein and fifteen percent fat,

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Speaker 1: so I from memory, normal Halumi is about twenty five

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Speaker 1: to thirty percent fat, which means a forty five gram

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Speaker 1: serve comes down to just six point seven seven grams

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Speaker 1: of fat. Now five grams of that is saturated, so

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Speaker 1: it is a food in moderation. A massive three hundred

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Speaker 1: milligrams are calcium, so it's really high calcium. It's also

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Speaker 1: really high in sodium, so four hundred and ninety five

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Speaker 1: milligrams a quarter of your upward daily intake, which is

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Speaker 1: why perhaps if you have it you might feel a

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

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Speaker 1: Leanne how big is that is? That two hundred grams

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Speaker 1: one eighty one eighty gram pack so slightly smaller but

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Speaker 1: also makes it easier for portion control because I would

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Speaker 1: be encouraging my clients to make it at least four

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Speaker 1: portions out of that, if not six. But the good

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Speaker 1: news is that you can have a six of that

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Speaker 1: portion cut up into small pieces in your beautiful lamb

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

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Speaker 1: it's a massive thumbs up for me. I really like it. Yeah,

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Speaker 1: 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 then be backed it up with four my clients,

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Speaker 2: so I let out my breath that I was holding.

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Speaker 2: But no, I do really like this because hallumi is

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Speaker 2: delicious and it's one of those foods where I think

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

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

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Speaker 2: think it's a very aussy breakfast kind of thing. Because

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Speaker 2: I've given it to a couple in a few recipes

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Speaker 2: of my clients over Cca and America, for example, and

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Speaker 2: they're like, oh, what's Halluomi? And I'm like, Oh, it'll

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Speaker 2: change your life. Go and find it. And they get

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Speaker 2: it from like, you know, the Whole food shop or whatever,

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

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Speaker 2: like it. It was so salty, So I think it's

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Speaker 2: quite unexpected because of the high salt content. I think

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

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Speaker 2: for our Hallumi lovers out there, I think this is

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Speaker 2: a really great option, and we do like to support

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Speaker 2: austrain brands as well, So Big Thumb from us at

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

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Speaker 2: like Halumi are a high price points, so it's more

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

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

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

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

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

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Speaker 2: so I would expect to get a large amount. But

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

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

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

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Speaker 2: with my girl friend or something. So it's not something

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Speaker 2: I tend to overindulge in because you do get quite

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

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Speaker 2: are ordering a side of halloomi with your breakfast, see

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Speaker 2: if you can share it with somebody else, because although

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Speaker 2: it is delicious, if the goal is fat loss, it

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Speaker 2: can be very difficult to maintain that goal whilst eating

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Speaker 2: delicious amounts of halluomi.

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

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Speaker 1: of goats cheese and you pay your massive five bucks

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Speaker 1: for it, 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 did even get

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

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Speaker 1: healthier cannopse 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: nutritionally 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 marmae.

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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 yumis,

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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 stix

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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 pumper 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 choose 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 riceborols. I think they're

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Speaker 2: brilliant to be making your own little platters at home.

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Speaker 2: I love have you ever seen those like cucumber bytes?

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

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Speaker 2: kind of scoop out the middle and you can fill

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Speaker 2: it with a bit of say like smoked salmon and

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Speaker 2: light cream cheese, or a bit of you know, chicken

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Speaker 2: and avocado or something kind of stuff. The cucumber bytes,

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Speaker 2: they're great, and another good one is asparagus. You just

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Speaker 2: blanch them in some hot water and then you wrap

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Speaker 2: them with a little bit of like smoked salmon. You

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Speaker 2: can put a little bit of a nowI sheit on

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Speaker 2: the side of them as well, so it's sort of

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Speaker 2: like a veggie based sushi. They're quite good as well.

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Speaker 2: But I really do think the best thing you can

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

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Speaker 2: add a little bit of vegetables. So whether you make

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Speaker 2: some like mini vegetarian kebabs with maybe a little bit

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Speaker 2: about halloomi on there, I think the lean protein the

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Speaker 2: best options are grilled chicken, a little bit of say

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Speaker 2: tofu if you want some vegetarian stuff, prawn scallops if

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Speaker 2: you've got the budget for them, smoke salmon. Those kind

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Speaker 2: of are the best probably lean proteins to serve. And

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Speaker 2: as Zuzi said, you kind of want to avoid anything

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Speaker 2: that's like deep fried or really quite heavy, like you

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Speaker 2: get a lot of sliders, sausage rolls that sort of thing,

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Speaker 2: so make it. If you're doing platters up, make them

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Speaker 2: quite light and for a lot of color. Am for

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Speaker 2: a lot of vegetables for it's always good, particularly our

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Speaker 2: berriers as they're coming more into season. They're a lot

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Speaker 2: more affordable as well. And some really good dips with

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Speaker 2: lots of different colors, Like if you're gonna get some

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Speaker 2: capsic and get some yellow ones, get some green ones,

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Speaker 2: get some red ones. It makes platters so much more

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Speaker 2: appealing if you've got a lot of color on there,

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Speaker 2: and vegetables are one of the best ways that you

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Speaker 2: 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 and 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 a Wednesday episode. Please

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

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00:17:12,760 --> 00:17:15,040
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, the nutritioncouch dot com and

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Speaker 1: we will see you Sunday.

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Speaker 2: Got you guys next week