1 00:00:02,440 --> 00:00:07,800 Speaker 1: Get A. I'm Lala Berry, nutritionist, author, actor, TV presenter, 2 00:00:08,080 --> 00:00:14,080 Speaker 1: and professional overshaer. This podcast is all about celebrating failure 3 00:00:14,600 --> 00:00:17,200 Speaker 1: because I believe it's a chance for us to learn, 4 00:00:17,800 --> 00:00:22,160 Speaker 1: grow and face our blind spots. Each week, I'll interview 5 00:00:22,239 --> 00:00:26,160 Speaker 1: a different guest about their highs as well as their lows, 6 00:00:26,200 --> 00:00:29,800 Speaker 1: all in a bid to inspire us to fearlessly fail. 7 00:00:33,040 --> 00:00:38,960 Speaker 1: Get A. I am coming to you as your friendly nutritionist. 8 00:00:39,000 --> 00:00:42,159 Speaker 1: I'm popping my nutritionist cap on because it is that 9 00:00:43,280 --> 00:00:46,920 Speaker 1: festive time of year where and this episode is going 10 00:00:46,960 --> 00:00:49,960 Speaker 1: to be coming out on Boxing Day spoiler alert or 11 00:00:49,960 --> 00:00:52,559 Speaker 1: not spoiler alert, giving you a BTS. I'm recording it 12 00:00:52,600 --> 00:00:57,880 Speaker 1: on Christmas Eve night, and because I know tomorrow's Christmas 13 00:00:57,960 --> 00:00:59,640 Speaker 1: Day and I may not get a chance to record 14 00:00:59,760 --> 00:01:02,400 Speaker 1: or be doing food prep because Bosco and I putting 15 00:01:02,440 --> 00:01:06,480 Speaker 1: on a Crimbo lunch here, and I really wanted to 16 00:01:06,520 --> 00:01:11,520 Speaker 1: bring an episode out for that period of time between 17 00:01:12,319 --> 00:01:15,920 Speaker 1: Christmas and New Year where I don't know about you, 18 00:01:16,000 --> 00:01:18,199 Speaker 1: but usually I'm like, am I just all I'm eating 19 00:01:18,240 --> 00:01:22,160 Speaker 1: is sugar and leftovers and more sugar and extra putting 20 00:01:22,160 --> 00:01:23,800 Speaker 1: and then branding it and it just kind of like 21 00:01:23,840 --> 00:01:28,880 Speaker 1: feels like this weird health is out the window, whirlwind 22 00:01:29,319 --> 00:01:32,280 Speaker 1: like weird week, and so I kind of wanted to 23 00:01:32,280 --> 00:01:35,120 Speaker 1: get on here and talk to you about health just 24 00:01:35,120 --> 00:01:37,440 Speaker 1: from a few different perspectives and give you a few 25 00:01:38,920 --> 00:01:42,240 Speaker 1: tools to navigate your way through just even the next 26 00:01:42,240 --> 00:01:44,959 Speaker 1: week or so or even you know, we all go, oh, 27 00:01:45,000 --> 00:01:48,200 Speaker 1: we'll just you know, we'll kickstart on news resolutions on 28 00:01:48,320 --> 00:01:50,920 Speaker 1: January first. And it's like, well, if you have a 29 00:01:50,960 --> 00:01:53,560 Speaker 1: big night on Newyear's Eve, which is totally fine and 30 00:01:53,720 --> 00:01:55,960 Speaker 1: quite normal, it's going to be really hard to start 31 00:01:56,040 --> 00:02:00,920 Speaker 1: your you know, news resolution on January first. So I'm 32 00:02:01,000 --> 00:02:05,880 Speaker 1: here to help you through the wobbles that are the 33 00:02:05,960 --> 00:02:10,480 Speaker 1: festive season and just not even talk about them in 34 00:02:10,520 --> 00:02:13,600 Speaker 1: an unhealthy way. But let's embrace them for what they are, 35 00:02:13,960 --> 00:02:17,560 Speaker 1: but also use some health hacks from my nutritionous brain 36 00:02:17,680 --> 00:02:19,919 Speaker 1: to help you through it. Right, So, first of all, 37 00:02:20,040 --> 00:02:23,160 Speaker 1: let's start with mindfulness. Mindful eating is a big thing. 38 00:02:23,840 --> 00:02:28,800 Speaker 1: First thing is first, I hope that you absolutely had 39 00:02:29,520 --> 00:02:34,160 Speaker 1: a ripper crimbo lunch Christmas Eve dinner, You've got a 40 00:02:34,200 --> 00:02:38,680 Speaker 1: boxing day following it all up, lunch planned today, and 41 00:02:38,720 --> 00:02:41,720 Speaker 1: I hope you're having first, second, third, fourth, I hope 42 00:02:41,760 --> 00:02:44,040 Speaker 1: you're going back for dessert. I hope you're eating all 43 00:02:44,080 --> 00:02:47,880 Speaker 1: those like Boston and I just bought those gillion shells, 44 00:02:47,919 --> 00:02:50,560 Speaker 1: you know, And I did pilates this morning. There was 45 00:02:50,560 --> 00:02:53,920 Speaker 1: a little limp ball left on my pilates mat at 46 00:02:53,960 --> 00:02:56,919 Speaker 1: the end of polarates. I hope you are having all 47 00:02:56,960 --> 00:03:00,280 Speaker 1: of the yummy stuff right. So mindfulness, just me means 48 00:03:00,400 --> 00:03:03,040 Speaker 1: you are enjoying the thing that you are having. You 49 00:03:03,080 --> 00:03:06,200 Speaker 1: are removing the guilt, but you are enjoying it presently. 50 00:03:06,560 --> 00:03:10,440 Speaker 1: I e mindfully. So I always say two nutrition clients 51 00:03:10,480 --> 00:03:14,000 Speaker 1: when I'm practicing, I say, food is here for two reasons. 52 00:03:14,080 --> 00:03:16,880 Speaker 1: One it's here to nourish you, and the second thing 53 00:03:16,960 --> 00:03:19,320 Speaker 1: is it's here to celebrate with the people that you love. 54 00:03:19,520 --> 00:03:22,000 Speaker 1: And that's the time right now. This festive season is 55 00:03:22,120 --> 00:03:25,639 Speaker 1: all about catching up with loved ones having delicious food. 56 00:03:26,280 --> 00:03:29,000 Speaker 1: And for me, I am somebody that does have a 57 00:03:29,080 --> 00:03:31,400 Speaker 1: history of eating disorders, so this can be a really 58 00:03:31,400 --> 00:03:33,640 Speaker 1: triggering time for me. And to be honest with you, 59 00:03:33,760 --> 00:03:36,240 Speaker 1: in the past, all of December is often a rite 60 00:03:36,280 --> 00:03:39,480 Speaker 1: off because I freak out about being out of control 61 00:03:39,880 --> 00:03:43,000 Speaker 1: around Christmas and so that I'm just like, wow, December 62 00:03:43,160 --> 00:03:46,000 Speaker 1: is a rite off, and I think the beauty of 63 00:03:46,080 --> 00:03:51,360 Speaker 1: me going through fertility and IVF stuff in November and 64 00:03:51,400 --> 00:03:54,440 Speaker 1: feeling disconnected for my body after the process, I was like, oh, 65 00:03:54,480 --> 00:03:56,000 Speaker 1: I just want my health back, like I want to 66 00:03:56,000 --> 00:03:58,600 Speaker 1: feel good again. So I actually haven't done what I 67 00:03:58,720 --> 00:04:01,080 Speaker 1: usually do, which is like, h December is just kind 68 00:04:01,080 --> 00:04:04,840 Speaker 1: of like enjoy all the indulgent foods. I really have 69 00:04:05,720 --> 00:04:09,200 Speaker 1: just gone still gone wild. Don't don't you worry. But 70 00:04:09,280 --> 00:04:12,480 Speaker 1: it's been kind of like more this last week, this 71 00:04:12,600 --> 00:04:16,240 Speaker 1: last Christmas week. So when I say mindfulness, just enjoy it. 72 00:04:16,800 --> 00:04:19,320 Speaker 1: Have that second size of poored, you know. I have 73 00:04:19,400 --> 00:04:23,919 Speaker 1: the chocolate ripple cake, have the what does Matt love making? 74 00:04:24,279 --> 00:04:29,320 Speaker 1: Is a trifle? Not trifle? That jelly maybe that is 75 00:04:29,360 --> 00:04:31,480 Speaker 1: trifle anyway, have all the desserts, is what I'm trying 76 00:04:31,520 --> 00:04:35,560 Speaker 1: to say. There are a lot of for anybody that 77 00:04:35,600 --> 00:04:38,960 Speaker 1: has a history of like emotional eating or any kind 78 00:04:39,000 --> 00:04:41,880 Speaker 1: of like FOODI addiction kind of thing, Like I've had 79 00:04:42,800 --> 00:04:45,200 Speaker 1: things like some of my mental talk can be like 80 00:04:45,240 --> 00:04:47,320 Speaker 1: oh no, well I'm definitely gonna put weight on, or 81 00:04:47,680 --> 00:04:50,320 Speaker 1: oh no, I haven't done as many class like exercise 82 00:04:50,360 --> 00:04:52,760 Speaker 1: classes or polates class or yogus that I would like 83 00:04:52,839 --> 00:04:55,480 Speaker 1: to do and then oh, well, I've eaten more than 84 00:04:55,520 --> 00:04:59,320 Speaker 1: I have and I've probably i've probably like been a 85 00:04:59,360 --> 00:05:01,919 Speaker 1: bit lasier relaxed a bit more over the first few season. 86 00:05:01,960 --> 00:05:04,480 Speaker 1: And these are all good things because it's actually normal 87 00:05:04,520 --> 00:05:07,200 Speaker 1: to do this. It's really good, although our minds think 88 00:05:07,240 --> 00:05:09,520 Speaker 1: that it's not good. It's really good to mix it 89 00:05:09,560 --> 00:05:12,000 Speaker 1: up for the body because body's like, ooh, something different. 90 00:05:12,680 --> 00:05:17,359 Speaker 1: So it's really about navigating the self talk around Christmas, right, 91 00:05:17,440 --> 00:05:19,520 Speaker 1: and really just coming back to hang on a sec. 92 00:05:20,160 --> 00:05:23,960 Speaker 1: I'm enjoying food with the people that I love, And 93 00:05:23,960 --> 00:05:26,200 Speaker 1: how lucky am I that I am someone that can 94 00:05:26,279 --> 00:05:28,280 Speaker 1: do that. I used to when I lived in Sids. 95 00:05:28,279 --> 00:05:30,280 Speaker 1: I used to volunteer at the Salvos and it wasn't 96 00:05:30,440 --> 00:05:33,240 Speaker 1: I was so naive, Like it wasn't until I was 97 00:05:33,279 --> 00:05:37,280 Speaker 1: volunteering there that I really saw how confronting Christmas can 98 00:05:37,320 --> 00:05:40,960 Speaker 1: be for some people. And then again, from a completely 99 00:05:41,000 --> 00:05:44,640 Speaker 1: different perspective, having just gone through an IVF cycle, I'm 100 00:05:44,680 --> 00:05:50,279 Speaker 1: now also learning that people that are in there, you know, third, fourth, fifth, sixth, seventh, eighth, ninth, 101 00:05:50,400 --> 00:05:54,040 Speaker 1: tenth cycle of IVF really wanting a bambino at Christmas 102 00:05:54,040 --> 00:05:56,400 Speaker 1: and all being pregnant at Christmas and that just not happening. 103 00:05:56,480 --> 00:05:59,120 Speaker 1: So I can see that Christmas is a really tricky 104 00:05:59,160 --> 00:06:01,839 Speaker 1: time for a lot of people people, So I think 105 00:06:01,839 --> 00:06:04,960 Speaker 1: if you can bring it back to well, I'm here 106 00:06:05,000 --> 00:06:07,800 Speaker 1: celebrating with people that I love, how dune lucky am I? 107 00:06:08,400 --> 00:06:10,520 Speaker 1: And then when the food guilt and all that kind 108 00:06:10,560 --> 00:06:13,880 Speaker 1: of thing comes in, It's like, take a beat, take 109 00:06:13,920 --> 00:06:16,679 Speaker 1: a breath, and just be like, this is a meal 110 00:06:16,800 --> 00:06:19,120 Speaker 1: or something that's been created with love, and I'm enjoying 111 00:06:19,160 --> 00:06:22,560 Speaker 1: with people that I love. That's really cool. So dropping 112 00:06:22,600 --> 00:06:25,160 Speaker 1: the food gilt is just as important as all the 113 00:06:25,240 --> 00:06:31,880 Speaker 1: nutrition stuff, if not more important one hundred bazillion percent 114 00:06:32,520 --> 00:06:34,760 Speaker 1: the other one is. And I still slip into this 115 00:06:34,800 --> 00:06:38,120 Speaker 1: one a little bit. Is like that body comparison thing 116 00:06:38,520 --> 00:06:40,760 Speaker 1: where you know you're kind of over indulged and you 117 00:06:40,800 --> 00:06:43,479 Speaker 1: scroll the gram and you're like, well I don't look 118 00:06:43,560 --> 00:06:46,719 Speaker 1: like that incredible model, or well I don't look like 119 00:06:46,760 --> 00:06:50,200 Speaker 1: that actress. You know, just drop all that. It's definitely 120 00:06:50,240 --> 00:06:52,360 Speaker 1: not going to serve you. It's kind of like what's 121 00:06:52,440 --> 00:06:56,359 Speaker 1: that saying when you wish ill upon someone, It's like 122 00:06:56,400 --> 00:06:58,680 Speaker 1: you're drinking the poison, like you're making the poison. I 123 00:06:58,680 --> 00:07:00,880 Speaker 1: feel like body comparison is like that too. It's just 124 00:07:00,920 --> 00:07:05,679 Speaker 1: like this weird self harm that we do. So that's 125 00:07:05,720 --> 00:07:07,440 Speaker 1: I get that these things are a little bit more 126 00:07:07,480 --> 00:07:10,480 Speaker 1: mental healthy, but they affect me and I want to 127 00:07:10,520 --> 00:07:12,520 Speaker 1: share them with you, hopefully in a bid to help you. 128 00:07:12,560 --> 00:07:17,040 Speaker 1: So drop the girl, enjoy the food, go back for thirds, fourth, 129 00:07:17,360 --> 00:07:20,960 Speaker 1: whatever you want. Just go ham and enjoy it and 130 00:07:21,760 --> 00:07:24,720 Speaker 1: have fun. You know, Christmas is about having fun and 131 00:07:25,560 --> 00:07:30,520 Speaker 1: sharing preses and playing backyard cricket and you know, having 132 00:07:30,560 --> 00:07:32,880 Speaker 1: prawns on the barbie. If you're in Australia, you know, like, 133 00:07:33,160 --> 00:07:37,520 Speaker 1: just enjoy it. Okay, my dad's coming up. I'm so excited. 134 00:07:37,520 --> 00:07:40,360 Speaker 1: I get to see him straight after I record this. Okay, 135 00:07:41,120 --> 00:07:44,400 Speaker 1: So with the health stuff, I want to talk to 136 00:07:44,400 --> 00:07:46,720 Speaker 1: you about the difference between feeling good and looking good 137 00:07:46,720 --> 00:07:49,600 Speaker 1: because they're two completely different things. Right, So if you're 138 00:07:49,600 --> 00:07:52,440 Speaker 1: doing that body comparison thing, then you're probably more focused 139 00:07:52,480 --> 00:07:54,840 Speaker 1: on looking good than feeling good. Now, there's loads of 140 00:07:54,880 --> 00:07:59,560 Speaker 1: studies done on how we respond to extrinsic values versus 141 00:07:59,760 --> 00:08:02,960 Speaker 1: entry values. The names give it away, right. Intrinsic is 142 00:08:03,000 --> 00:08:07,720 Speaker 1: like internal stuff, like how you feel inside, how you 143 00:08:07,800 --> 00:08:09,640 Speaker 1: connect to other people, if you feel like you're part 144 00:08:09,680 --> 00:08:13,560 Speaker 1: of a community, if you help other people versus Extrindic 145 00:08:13,800 --> 00:08:17,400 Speaker 1: is how you look, what size you are, what kind 146 00:08:17,400 --> 00:08:19,560 Speaker 1: of car you have, what kind of designer bag you have, 147 00:08:19,680 --> 00:08:22,440 Speaker 1: how good your nails are, what you're outfit's like, and 148 00:08:22,480 --> 00:08:24,440 Speaker 1: those things are lot lots of fun. All that materialistic 149 00:08:24,440 --> 00:08:28,160 Speaker 1: stuff is still really fun, but we get rewarded long 150 00:08:28,280 --> 00:08:32,840 Speaker 1: term from the intrinsic, the internal stuff. So I want 151 00:08:32,840 --> 00:08:35,280 Speaker 1: to say, yes, I'm going to be giving some health 152 00:08:35,280 --> 00:08:37,520 Speaker 1: tips here, but they're not about making you look a 153 00:08:37,520 --> 00:08:41,480 Speaker 1: certain way. They are about making you feel a certain way, 154 00:08:41,800 --> 00:08:44,320 Speaker 1: because I want you to feel good, because I'll be honest, 155 00:08:44,800 --> 00:08:46,680 Speaker 1: I've been on the sugar wagon for two or three 156 00:08:46,760 --> 00:08:50,320 Speaker 1: days now and I don't feel vital. I feel a 157 00:08:50,360 --> 00:08:53,599 Speaker 1: bit like hungover and I haven't even drunk, do you 158 00:08:53,640 --> 00:08:56,240 Speaker 1: know what I mean. I just feel a bit like inflamed. 159 00:08:57,240 --> 00:09:03,560 Speaker 1: And so these next tips actually to help you feel good. Okay, 160 00:09:04,360 --> 00:09:06,800 Speaker 1: I hope that helps. And my goal for this is 161 00:09:06,800 --> 00:09:10,600 Speaker 1: also that we support the body for finding homeostasis. So 162 00:09:10,800 --> 00:09:13,959 Speaker 1: that's about the body basically naturally wants to find balance, 163 00:09:14,240 --> 00:09:17,439 Speaker 1: i e. Homeostasis. This is again, like all my online 164 00:09:17,520 --> 00:09:19,920 Speaker 1: nutrition stuff is for people that are new to the pop. 165 00:09:19,960 --> 00:09:22,480 Speaker 1: By the way, I am a qualified nutritionist. I study 166 00:09:22,559 --> 00:09:27,480 Speaker 1: nutritional medicine Bachelor of Health Science. Oh mate, I think 167 00:09:27,520 --> 00:09:31,040 Speaker 1: I graduated when I was twenty three, so yoonks ago. 168 00:09:31,120 --> 00:09:35,040 Speaker 1: Now I still practice, though I still take online consults. Anyway, 169 00:09:35,240 --> 00:09:37,280 Speaker 1: beside the point, So we're gonna get the body back 170 00:09:37,320 --> 00:09:41,120 Speaker 1: to homeostasis. We're going to work on reducing inflammation. So 171 00:09:41,160 --> 00:09:44,120 Speaker 1: sugar does cause inflammation, as does like if you're allergic 172 00:09:44,160 --> 00:09:47,360 Speaker 1: to dairy gluten. Obviously booze caused a bit of inflammation 173 00:09:47,440 --> 00:09:50,200 Speaker 1: as well. So we're gonna focus on, like just decreasing 174 00:09:50,200 --> 00:09:54,079 Speaker 1: a bit of inflammation, keeping things simple, and just getting 175 00:09:54,120 --> 00:09:56,920 Speaker 1: back to real food. Right. Christmas is a lot of 176 00:09:56,960 --> 00:10:00,360 Speaker 1: real food. It's all the little add on things that 177 00:10:00,360 --> 00:10:02,880 Speaker 1: we buy, Like I was saying that the Gillian shells 178 00:10:02,920 --> 00:10:06,240 Speaker 1: and the lint balls, and that we've bought Carra milk 179 00:10:06,360 --> 00:10:09,560 Speaker 1: Ball Bull chocolates, and it's all those added things that 180 00:10:10,040 --> 00:10:12,800 Speaker 1: the sugar, the inflammation and the stuff that can make 181 00:10:12,840 --> 00:10:14,920 Speaker 1: you feel a bit like, oh, I feel like I've 182 00:10:15,000 --> 00:10:17,880 Speaker 1: indulged a bit. Whereas if you're having all the veggies 183 00:10:17,920 --> 00:10:24,000 Speaker 1: and salad and proteins. It's pretty dunhealthy if you ask me, right, 184 00:10:24,960 --> 00:10:28,960 Speaker 1: So here are my health tricks for you to help 185 00:10:29,000 --> 00:10:31,080 Speaker 1: you over this next week. This is that week where 186 00:10:31,080 --> 00:10:32,680 Speaker 1: people are like, I don't know what year it is. 187 00:10:32,760 --> 00:10:35,360 Speaker 1: I don't know what day it is. I'm on holidays, 188 00:10:35,360 --> 00:10:38,440 Speaker 1: but I know I'm about like I'm getting over like Christmas, 189 00:10:38,520 --> 00:10:39,920 Speaker 1: and now I've got to get ready for New Years. 190 00:10:39,920 --> 00:10:45,520 Speaker 1: It's this really weird energetic time. So health wise, let's 191 00:10:46,679 --> 00:10:51,719 Speaker 1: let's just share some stuff that's really easy. First of all, water, right, dehydrate. 192 00:10:51,760 --> 00:10:55,079 Speaker 1: The first sign of dehydration. The first sign of it 193 00:10:55,160 --> 00:10:58,360 Speaker 1: is actually hunger. So when we're eating and snacking what 194 00:10:58,480 --> 00:11:00,480 Speaker 1: a lot more, you might not feel like it. But 195 00:11:00,720 --> 00:11:02,640 Speaker 1: a really good rule with water, and this is just 196 00:11:02,640 --> 00:11:06,040 Speaker 1: what I aim for, is one liter of water for 197 00:11:06,120 --> 00:11:10,680 Speaker 1: every twenty two kilograms of body weight per day. So 198 00:11:10,840 --> 00:11:14,000 Speaker 1: I'm about sixty six kilos. That is three liters of 199 00:11:14,000 --> 00:11:16,600 Speaker 1: water every day. Don't worry, I never get that well, 200 00:11:16,640 --> 00:11:18,760 Speaker 1: I sometimes get there. I usually sit at about two 201 00:11:18,960 --> 00:11:21,920 Speaker 1: two and a half. So if you can just slowly 202 00:11:22,040 --> 00:11:24,640 Speaker 1: gradually get your water level up a little bit higher, 203 00:11:24,640 --> 00:11:27,000 Speaker 1: it's going to help with eliminating toxins. It's going to 204 00:11:27,080 --> 00:11:29,520 Speaker 1: help with flushing those sugars out. It's going to help 205 00:11:29,559 --> 00:11:33,120 Speaker 1: you be more regular as well. Right. The other great 206 00:11:33,160 --> 00:11:36,160 Speaker 1: thing is keeping fiber in the diet For that same reason. 207 00:11:36,600 --> 00:11:39,000 Speaker 1: Fiber is kind of like an intestinal broom, and it 208 00:11:39,080 --> 00:11:41,520 Speaker 1: just helps move things through you. Right, So if you're 209 00:11:41,559 --> 00:11:45,199 Speaker 1: eating a little bit more, or you're eating foods you 210 00:11:45,240 --> 00:11:47,600 Speaker 1: normally would need, but there's lots of snacky things out, 211 00:11:47,679 --> 00:11:49,720 Speaker 1: or there's bowls of chocolate and stuff like that out, 212 00:11:50,720 --> 00:11:53,360 Speaker 1: the fiber will help push it through, move it through, 213 00:11:53,400 --> 00:11:56,120 Speaker 1: and it helps you like bind with toxins and help 214 00:11:56,160 --> 00:12:00,760 Speaker 1: them exit from the body. Right, So what is fiber? 215 00:12:00,840 --> 00:12:03,200 Speaker 1: What is fiber found in? There are different sources. There's 216 00:12:03,240 --> 00:12:07,199 Speaker 1: soluble and insoluble fiber. But the cool thing is when 217 00:12:07,240 --> 00:12:09,079 Speaker 1: it comes to fiber, you can get a lot from 218 00:12:09,160 --> 00:12:12,839 Speaker 1: whole foods. So think oats, whole grains, the skins of 219 00:12:12,880 --> 00:12:17,520 Speaker 1: fruit and veggies, leafy greens, any kind of fibrous green 220 00:12:17,600 --> 00:12:24,400 Speaker 1: veggies like broccoli, cabbage, salery, cucumba, zook, nuts, seeds, legooms. 221 00:12:24,480 --> 00:12:27,400 Speaker 1: Like Matt makes a really good minnestrone, and I'm going 222 00:12:27,440 --> 00:12:28,920 Speaker 1: to try and get him to make it in that 223 00:12:29,000 --> 00:12:31,600 Speaker 1: week between Crimbo and New Year. So we can just 224 00:12:31,640 --> 00:12:33,760 Speaker 1: get lots of nourishment in it because it's got like 225 00:12:34,120 --> 00:12:36,920 Speaker 1: flava beans, it's got navy beans, it's got kidney beans. 226 00:12:37,440 --> 00:12:42,560 Speaker 1: Great sources of fiber, really easy, right, like super stuff. 227 00:12:42,679 --> 00:12:45,680 Speaker 1: Another hack that I'm actually stealing this off a podcast 228 00:12:45,679 --> 00:12:48,320 Speaker 1: guest that I in Feed yesterday. Dylan Smith is an 229 00:12:48,360 --> 00:12:53,439 Speaker 1: incredible a evadic practitioner, So that's more traditional Indian medicine 230 00:12:53,760 --> 00:12:56,880 Speaker 1: and Aveda literally he was telling me means the science 231 00:12:56,920 --> 00:12:59,679 Speaker 1: of life. And he was saying, when you eat something 232 00:13:00,080 --> 00:13:03,240 Speaker 1: that feels a bit heavier than usual, or like you 233 00:13:03,320 --> 00:13:04,920 Speaker 1: might be a little bit reactive to it, like the 234 00:13:04,920 --> 00:13:08,079 Speaker 1: way I was talking about, say chocolated or if you're 235 00:13:08,080 --> 00:13:09,880 Speaker 1: having a couple of meals out and you're like, oh, 236 00:13:09,920 --> 00:13:13,240 Speaker 1: I just feel a bit heavier than usual. He actually said, 237 00:13:13,559 --> 00:13:16,520 Speaker 1: just boil your kettle and pour yourself a glass of 238 00:13:16,559 --> 00:13:18,840 Speaker 1: hot water and sip on that throughout the day or 239 00:13:18,880 --> 00:13:21,199 Speaker 1: even in the evening after a heavy meal. And he 240 00:13:21,240 --> 00:13:24,160 Speaker 1: said it just helps with the digestion. So the warmer 241 00:13:24,200 --> 00:13:27,280 Speaker 1: water helps with digestion, and he said, just it really 242 00:13:27,320 --> 00:13:29,880 Speaker 1: calms the body down to Now I actually did this. 243 00:13:29,960 --> 00:13:31,960 Speaker 1: I put this to the test just last night, because 244 00:13:31,960 --> 00:13:33,880 Speaker 1: I was like, Lola, if you're going to recommend it 245 00:13:33,920 --> 00:13:36,640 Speaker 1: to the listener, you've got to practice it yourself. You've 246 00:13:36,640 --> 00:13:39,480 Speaker 1: got to try. I felt so much better today. And 247 00:13:39,559 --> 00:13:41,680 Speaker 1: I had my period. I had like cramps, yes, so 248 00:13:41,720 --> 00:13:44,640 Speaker 1: I was feeling rotten right and I just before I 249 00:13:44,640 --> 00:13:46,760 Speaker 1: went to bed, I just sipped on literally like I 250 00:13:46,760 --> 00:13:49,600 Speaker 1: would brew a calming tea at night, but I didn't 251 00:13:49,640 --> 00:13:51,240 Speaker 1: put a tea bag and I just sipped on the 252 00:13:51,240 --> 00:13:54,559 Speaker 1: hot water. Game changer. I actually reckon it'd be great 253 00:13:54,600 --> 00:13:56,920 Speaker 1: for a hangover too. I haven't tried it with a hangover, 254 00:13:57,000 --> 00:14:00,160 Speaker 1: but you can try and report back for me. And 255 00:14:00,720 --> 00:14:04,160 Speaker 1: this is like such a simple free thing to do. 256 00:14:04,440 --> 00:14:07,520 Speaker 1: I mean, just boil the boil the kettle and sip away, 257 00:14:07,640 --> 00:14:12,760 Speaker 1: you know, so water up it, just get it in, 258 00:14:12,880 --> 00:14:14,840 Speaker 1: scull it, do it first thing in the morning. I 259 00:14:14,880 --> 00:14:16,480 Speaker 1: have a rule I try to drink a bottle before 260 00:14:16,480 --> 00:14:19,600 Speaker 1: I have my morning coffee. Sip on hot water throughout 261 00:14:19,640 --> 00:14:22,720 Speaker 1: the day or especially after a heavy meal. It's going 262 00:14:22,760 --> 00:14:25,680 Speaker 1: to help you digest and break down that meal. And 263 00:14:25,720 --> 00:14:29,000 Speaker 1: then this is a really weird one, not even a 264 00:14:29,000 --> 00:14:31,680 Speaker 1: weird one, but like it's what I always used to 265 00:14:31,760 --> 00:14:33,960 Speaker 1: do if I wanted to like stimulate my liver a 266 00:14:34,000 --> 00:14:36,560 Speaker 1: little bit, but didn't want to take herbs and supplements 267 00:14:36,600 --> 00:14:38,040 Speaker 1: and all that kind of thing. And it's like folk 268 00:14:38,200 --> 00:14:40,520 Speaker 1: I love folk remedy stuff. And you just get a 269 00:14:40,560 --> 00:14:43,120 Speaker 1: fresh lemon and you cut it in half, and you 270 00:14:43,160 --> 00:14:45,840 Speaker 1: just squeeze half that lemon into a little glass and 271 00:14:45,840 --> 00:14:47,760 Speaker 1: then you just top it up with warm water and 272 00:14:47,800 --> 00:14:49,200 Speaker 1: you can just shot it like you can just make 273 00:14:49,280 --> 00:14:51,800 Speaker 1: like a little imagine a lemon shallow shot, only there's 274 00:14:51,800 --> 00:14:53,920 Speaker 1: no booze in it, real lemon juice and warm water. 275 00:14:54,360 --> 00:14:56,920 Speaker 1: Shot it first thing in the morning or before you 276 00:14:57,000 --> 00:14:59,600 Speaker 1: have a heavy meal. It's going to stimulate the liver again. 277 00:14:59,640 --> 00:15:01,600 Speaker 1: It's going to to help with that digestive fire that 278 00:15:01,600 --> 00:15:04,480 Speaker 1: we were just talking about with the warm water. And 279 00:15:04,640 --> 00:15:06,320 Speaker 1: that's a really cool thing to just kind of like 280 00:15:06,360 --> 00:15:08,880 Speaker 1: to stimulate the liver. Right, the liver is like your 281 00:15:08,960 --> 00:15:12,560 Speaker 1: garbage man of the entire body, So it has to 282 00:15:12,600 --> 00:15:16,360 Speaker 1: deal with all the crapola we eat, all the stuff, 283 00:15:16,360 --> 00:15:18,480 Speaker 1: that the extra stuff we're having, the booze, you know, 284 00:15:18,640 --> 00:15:20,800 Speaker 1: the arvo coffee to get through the day, all that 285 00:15:20,880 --> 00:15:23,480 Speaker 1: kind of stuff. So supporting the liver is key and 286 00:15:23,480 --> 00:15:25,600 Speaker 1: I'm not saying you need to go on some you know, 287 00:15:25,760 --> 00:15:28,800 Speaker 1: fandangly liver herb. I'm just saying, like half a lemon 288 00:15:29,400 --> 00:15:31,760 Speaker 1: in warm water in the morning. And I used to 289 00:15:32,040 --> 00:15:34,640 Speaker 1: love this one. A lot of people don't believe me, 290 00:15:34,920 --> 00:15:38,160 Speaker 1: but there's an ancient folk remedy for a hangover, and 291 00:15:38,160 --> 00:15:40,000 Speaker 1: they say, you get a fresh lemon, you cut it 292 00:15:40,040 --> 00:15:43,440 Speaker 1: in half and you rub each side underneath your armpit 293 00:15:43,840 --> 00:15:46,440 Speaker 1: like like you would rub deodorant. It's meant healt with 294 00:15:46,440 --> 00:15:49,680 Speaker 1: a hangover. Again, report back, give it a whirl. Tell 295 00:15:49,680 --> 00:15:53,080 Speaker 1: me what you think. I know these tips are really 296 00:15:53,280 --> 00:15:57,560 Speaker 1: easy and just seem like a no brainer, but how 297 00:15:57,600 --> 00:15:59,200 Speaker 1: cool means you're going to go out and spend loads 298 00:15:59,200 --> 00:16:01,240 Speaker 1: of money the health food store. You can just do 299 00:16:01,320 --> 00:16:03,560 Speaker 1: this with whatever you got in the house, like literally 300 00:16:03,600 --> 00:16:07,200 Speaker 1: warm water, dash of lemon juice. Just remember, if you're 301 00:16:07,200 --> 00:16:09,800 Speaker 1: sipping on lemon juice, the lemon is a city can 302 00:16:09,840 --> 00:16:11,640 Speaker 1: can erode the enamel of your teeth. So I always 303 00:16:11,640 --> 00:16:13,360 Speaker 1: say try to shot it. So just do a little 304 00:16:13,360 --> 00:16:14,720 Speaker 1: bit in the bottom of a carp and then just 305 00:16:14,800 --> 00:16:17,120 Speaker 1: top it up like a shot worth of warm water, 306 00:16:17,560 --> 00:16:19,960 Speaker 1: and then just neck it. Because if you're sipping on 307 00:16:20,160 --> 00:16:22,760 Speaker 1: lemon water all day long. That can have an effect 308 00:16:23,240 --> 00:16:25,480 Speaker 1: on the enamel of your teeth. Just a handy thing 309 00:16:25,520 --> 00:16:29,000 Speaker 1: to know. Right, Oh, if we're talking about health and 310 00:16:29,320 --> 00:16:33,120 Speaker 1: feeling good in this kind of festive whirlwind season, I've 311 00:16:33,120 --> 00:16:36,080 Speaker 1: got to mention exercise or at least some form of movement. 312 00:16:36,200 --> 00:16:38,560 Speaker 1: Now I'm not saying you need to go out and 313 00:16:38,640 --> 00:16:40,480 Speaker 1: run a marathon or anything like that, but like a 314 00:16:40,520 --> 00:16:43,920 Speaker 1: little bit of movement is going to help with digestion, 315 00:16:44,160 --> 00:16:48,480 Speaker 1: It's going to help with elimination, mental health, mental clarity. 316 00:16:49,200 --> 00:16:53,120 Speaker 1: So again, Christmas Day, sleep in, do whatever you want. 317 00:16:53,120 --> 00:16:54,400 Speaker 1: If the kids are going to get up early and 318 00:16:54,440 --> 00:16:56,680 Speaker 1: you're gonna be doing prasies and pancakes at like four 319 00:16:56,760 --> 00:16:59,560 Speaker 1: am in the morning, go for it. I'm not saying 320 00:16:59,600 --> 00:17:02,880 Speaker 1: needs be Chrimoda, but I'm saying, you know, in this 321 00:17:02,960 --> 00:17:06,399 Speaker 1: week between Crimbo and New Year, like totally sneak in. 322 00:17:06,520 --> 00:17:09,320 Speaker 1: Like I know that all the yoga and pilate studios 323 00:17:09,359 --> 00:17:11,719 Speaker 1: have like limited classes, but just sneak the old one in. 324 00:17:12,119 --> 00:17:15,120 Speaker 1: You're going to feel so much better. I know as 325 00:17:15,160 --> 00:17:18,159 Speaker 1: a yoga teacher, whenever I was teaching classes in this 326 00:17:18,200 --> 00:17:22,240 Speaker 1: window of time, I would deliberately add twists, so like 327 00:17:22,520 --> 00:17:26,439 Speaker 1: twisting posers and core exercise to help with this stimulation 328 00:17:26,560 --> 00:17:29,800 Speaker 1: and this like this in yoga we call it like 329 00:17:29,880 --> 00:17:32,720 Speaker 1: it's almost like a ringing out of the digestive system 330 00:17:32,760 --> 00:17:35,679 Speaker 1: when you're doing twists. So that's a really one. If 331 00:17:35,680 --> 00:17:37,359 Speaker 1: you get to a yog's class and they've got you 332 00:17:37,400 --> 00:17:39,639 Speaker 1: in like trick or nasena or some kind of like 333 00:17:39,720 --> 00:17:42,920 Speaker 1: extended side angle, they eat it like twist open or something. 334 00:17:42,960 --> 00:17:46,760 Speaker 1: They're probably doing it for your benefit. So if you 335 00:17:46,880 --> 00:17:49,320 Speaker 1: can suck it up and you'll feel better, you'll feel 336 00:17:49,320 --> 00:17:52,200 Speaker 1: really really good after. And just remember with the exercise, 337 00:17:52,320 --> 00:17:56,880 Speaker 1: even increase the hydration. Again, I'm in bar and Bay 338 00:17:56,920 --> 00:17:59,240 Speaker 1: and it's super humid at the moment, and so like 339 00:17:59,480 --> 00:18:02,920 Speaker 1: the water is going to be e Another simple one, 340 00:18:02,960 --> 00:18:05,960 Speaker 1: like in that week between like sneak in a green 341 00:18:06,040 --> 00:18:07,520 Speaker 1: juice And I don't mean, you know, you need to 342 00:18:07,520 --> 00:18:10,400 Speaker 1: go out and buy some wrisbang juicer, but you could 343 00:18:10,440 --> 00:18:12,679 Speaker 1: even just go to a health place and just be like, hey, 344 00:18:12,760 --> 00:18:14,760 Speaker 1: can I get all you know and get your greens, 345 00:18:14,840 --> 00:18:18,000 Speaker 1: get ginger, get lemon, get to be a turmeric in 346 00:18:18,080 --> 00:18:20,800 Speaker 1: their anti inflammatory you know, and then of course struck 347 00:18:20,880 --> 00:18:23,560 Speaker 1: in some like apple or pear to kind of pineapples 348 00:18:23,560 --> 00:18:26,520 Speaker 1: delicious to kind of just like soften all the greens 349 00:18:26,560 --> 00:18:28,560 Speaker 1: in it. But that's a really good way as well, 350 00:18:28,600 --> 00:18:32,760 Speaker 1: because you're getting all this nutrients, all these nutrients in 351 00:18:32,760 --> 00:18:34,280 Speaker 1: in just a green juice. You can still be eating 352 00:18:34,320 --> 00:18:37,520 Speaker 1: all the delicious like leftovers and chocolates and whatnot as well, 353 00:18:37,560 --> 00:18:41,040 Speaker 1: but you're finding this balance, right again, this is what 354 00:18:41,080 --> 00:18:43,800 Speaker 1: we're afterday, finding the balance so then the body can 355 00:18:43,840 --> 00:18:49,359 Speaker 1: find balance or homeostasis. So just add in the good stuff, 356 00:18:49,520 --> 00:18:53,679 Speaker 1: keep the treats, and remember eighty twenty. You know, the 357 00:18:53,880 --> 00:18:55,680 Speaker 1: saying is like eighty percent of the time, be good 358 00:18:55,680 --> 00:18:57,800 Speaker 1: twenty percent of time. Let your head. And of course 359 00:18:57,920 --> 00:19:02,080 Speaker 1: that ratio is going to change now, like that ratio 360 00:19:02,400 --> 00:19:05,040 Speaker 1: is going to be a little bit skewed. You know. 361 00:19:05,160 --> 00:19:08,000 Speaker 1: For me, it feels a bit eighty in the sugar department. 362 00:19:08,000 --> 00:19:10,160 Speaker 1: I'm a bit of a sugar feen at Christmas time, 363 00:19:10,200 --> 00:19:12,960 Speaker 1: and twenty in the good department. But Matt and I said, laugh, Att, 364 00:19:13,000 --> 00:19:15,240 Speaker 1: we just had a simple piece of salmon, chopped up 365 00:19:15,280 --> 00:19:19,960 Speaker 1: some fenel Matt's favorite like italiano, just like fresh ingredient, 366 00:19:20,000 --> 00:19:21,880 Speaker 1: and he goes, oh my god, I slept so much 367 00:19:21,880 --> 00:19:24,600 Speaker 1: better after having just salmon and fennel for dinner. And 368 00:19:24,640 --> 00:19:27,920 Speaker 1: so you'll notice if you sneak those healthy foods in, 369 00:19:28,359 --> 00:19:33,159 Speaker 1: it's going to help you over time. Go oh okay, 370 00:19:34,080 --> 00:19:36,040 Speaker 1: you know you're not going to feel like you're burnt 371 00:19:36,080 --> 00:19:38,399 Speaker 1: out by after boxing day. You're going to be like, 372 00:19:38,480 --> 00:19:40,600 Speaker 1: oh no, you know, I feel like my body's coming 373 00:19:40,600 --> 00:19:42,840 Speaker 1: good again. And as well, with the excise, it doesn't 374 00:19:42,840 --> 00:19:46,440 Speaker 1: need to be yoga or pilates or forty five or wait, 375 00:19:46,440 --> 00:19:48,800 Speaker 1: it's like even a really nice walk with a family 376 00:19:48,840 --> 00:19:51,920 Speaker 1: member and that kind of like forty minute mark. As well, 377 00:19:51,960 --> 00:19:55,040 Speaker 1: you're going to be really getting everything moving and starting 378 00:19:55,040 --> 00:19:58,359 Speaker 1: to feel like you're, yeah, just moving and getting a 379 00:19:58,359 --> 00:20:02,040 Speaker 1: little bit of detoxification. Go now. I always used to 380 00:20:02,080 --> 00:20:04,280 Speaker 1: get asked to go on TV shows around this time 381 00:20:04,320 --> 00:20:08,280 Speaker 1: of year and talk about cleansing, because you know, I 382 00:20:08,320 --> 00:20:10,399 Speaker 1: think after Christmas and year we all kind of go, 383 00:20:10,480 --> 00:20:12,600 Speaker 1: oh no, I want to, I want to feel healthy. 384 00:20:12,680 --> 00:20:14,520 Speaker 1: I want to I want to go on a cleanse. 385 00:20:15,359 --> 00:20:17,840 Speaker 1: And so I'm not here to tell you to go 386 00:20:17,880 --> 00:20:21,840 Speaker 1: on a cleanse by any stretch of the mind at all, 387 00:20:22,080 --> 00:20:23,600 Speaker 1: but I am going to teach you a few little 388 00:20:23,600 --> 00:20:26,000 Speaker 1: swaps that I used to put my clients on when 389 00:20:26,000 --> 00:20:28,480 Speaker 1: they go on a cleanse. So the three kind of 390 00:20:28,520 --> 00:20:31,040 Speaker 1: things that I'll always tell clients to pull back on 391 00:20:31,160 --> 00:20:32,720 Speaker 1: if they want to kind of like go on like 392 00:20:32,760 --> 00:20:34,600 Speaker 1: a many kind of cleansed vib because I'll just like 393 00:20:34,640 --> 00:20:37,240 Speaker 1: pull the sugars back. And I don't mean fruit sugar, 394 00:20:37,320 --> 00:20:41,600 Speaker 1: I mean refined packet like Mars bars, Snickers, all the 395 00:20:41,680 --> 00:20:46,240 Speaker 1: Christmas delicious chocolates, Like we have Hokey Pokey Cara milk 396 00:20:46,280 --> 00:20:49,040 Speaker 1: in the pantry at the moment, all that stuff, right, 397 00:20:49,080 --> 00:20:52,000 Speaker 1: So you pull that stuff back, and then any kind 398 00:20:52,000 --> 00:20:59,040 Speaker 1: of like refined gluten wheat, dairy stuff, I'll start to 399 00:20:59,400 --> 00:21:02,480 Speaker 1: pull that, but I won't pull it out and then go, well, 400 00:21:02,520 --> 00:21:04,960 Speaker 1: you can never have that stuff again. I'll just replace 401 00:21:05,000 --> 00:21:08,240 Speaker 1: it with something. So even when the sugars, like, there 402 00:21:08,240 --> 00:21:10,600 Speaker 1: are so many healthy alternatives, like if Boss and I 403 00:21:10,640 --> 00:21:13,840 Speaker 1: really craving ice cream, because remember when you do come 404 00:21:13,880 --> 00:21:16,960 Speaker 1: off sugars, you'll crave sugars, right, That's just the way 405 00:21:17,000 --> 00:21:20,600 Speaker 1: it rolls. And so if you've got access to Panna 406 00:21:20,880 --> 00:21:24,560 Speaker 1: ice cream or Loving Earth chocolate, these things are actually 407 00:21:24,600 --> 00:21:26,720 Speaker 1: found at woolies and coals, which is great, and there 408 00:21:26,760 --> 00:21:30,960 Speaker 1: are healthy alternatives of things out there, and what you'll 409 00:21:31,000 --> 00:21:35,199 Speaker 1: find is you'll still get that pang for sugar. But 410 00:21:35,240 --> 00:21:38,760 Speaker 1: if you've got this healthy alternative on you or in 411 00:21:38,800 --> 00:21:41,720 Speaker 1: the house and a handful of berries, like berries are 412 00:21:42,160 --> 00:21:45,960 Speaker 1: so sweet and delicious but obviously full of polyphenols and 413 00:21:46,040 --> 00:21:48,639 Speaker 1: antioxidants and all the things that the body loves and 414 00:21:48,760 --> 00:21:52,520 Speaker 1: responds well to. So another trick is with the sugar thing, 415 00:21:52,960 --> 00:21:55,560 Speaker 1: get yourself like and you can have a whole punnet 416 00:21:55,560 --> 00:21:58,959 Speaker 1: of berries, blueberries, strawberries, raspberries, you name it, fresh, frozen, 417 00:21:59,000 --> 00:22:01,159 Speaker 1: whatever works for you. And then you just get a 418 00:22:01,200 --> 00:22:04,199 Speaker 1: little bit of cacao powder, so that's like raw chocolate powder. 419 00:22:04,680 --> 00:22:06,919 Speaker 1: And then you just get literally like two tablespoons of 420 00:22:06,920 --> 00:22:10,600 Speaker 1: coconut oil at summer in Austrabia. Now they're probably it's 421 00:22:10,600 --> 00:22:12,760 Speaker 1: probably liquid at room temperature, but if it's not, just 422 00:22:12,800 --> 00:22:15,560 Speaker 1: make sure that you melt it down. Few drops of 423 00:22:15,560 --> 00:22:19,879 Speaker 1: stevia or monk fruit. These are natural sweeteners that don't 424 00:22:19,920 --> 00:22:21,879 Speaker 1: act the same way that sugar acts in the body, 425 00:22:21,960 --> 00:22:25,720 Speaker 1: so they don't create stress on any of the glycemic 426 00:22:25,800 --> 00:22:28,240 Speaker 1: system in the body. So when you have sugar, yeah, 427 00:22:28,480 --> 00:22:30,720 Speaker 1: blood sugar goes through the roof and you like feel 428 00:22:30,760 --> 00:22:33,879 Speaker 1: a bit high and sometimes kind of like really happy, 429 00:22:33,960 --> 00:22:35,560 Speaker 1: and then you can have what you know, we call 430 00:22:35,560 --> 00:22:38,280 Speaker 1: the sugar crash, whereas these guys don't do that. So 431 00:22:38,359 --> 00:22:41,840 Speaker 1: stevia or monk fruit, and I'll put a few drops 432 00:22:42,000 --> 00:22:43,800 Speaker 1: or a little bit of the powder, depending on which 433 00:22:43,840 --> 00:22:48,840 Speaker 1: I'm using in this cacaw coconut oil, sweet kind of 434 00:22:48,880 --> 00:22:51,159 Speaker 1: chocolate sauce, and then I'll just pour that over a 435 00:22:51,160 --> 00:22:54,520 Speaker 1: bowl of berries delish. And I'm not having the sugars. 436 00:22:54,560 --> 00:22:58,720 Speaker 1: I'm still satiating my sweet craving, and I'm feeling good, 437 00:22:58,760 --> 00:23:00,880 Speaker 1: like I'm starting to sleep. You'll fine, You'll sleep better 438 00:23:00,880 --> 00:23:03,360 Speaker 1: as soon as you pull the sugar's back and still 439 00:23:03,400 --> 00:23:05,280 Speaker 1: keep the coffee and keep all the stuff that you 440 00:23:05,440 --> 00:23:07,840 Speaker 1: love in. And you know, if you've got leftos, oh, 441 00:23:07,880 --> 00:23:10,760 Speaker 1: by all means, have them, but try to just get 442 00:23:10,760 --> 00:23:14,760 Speaker 1: that ratio more back to the eighty healthy twenty. Ah. 443 00:23:14,920 --> 00:23:19,200 Speaker 1: I'm treating myself. It's it's so much easier than we think. 444 00:23:19,240 --> 00:23:21,719 Speaker 1: And just always think like where's the real food on 445 00:23:21,720 --> 00:23:23,600 Speaker 1: this plate? You know, like even if it's just like 446 00:23:23,680 --> 00:23:27,919 Speaker 1: eggs and some roasted veggies delish, you know, And it 447 00:23:28,080 --> 00:23:30,879 Speaker 1: is summertime in Australia, So like, get the salads in, 448 00:23:31,000 --> 00:23:35,760 Speaker 1: get all the really yummy good you know, deliciam o 449 00:23:36,000 --> 00:23:40,280 Speaker 1: things in. You know, I as far as coffee, coffee goes, 450 00:23:40,359 --> 00:23:42,840 Speaker 1: keep it in always. Like back in the day, i'd 451 00:23:42,880 --> 00:23:45,159 Speaker 1: be like all switching out for a green or dandelion. 452 00:23:45,560 --> 00:23:47,800 Speaker 1: Now that I love coffee, I'm a massive coffee drinker. 453 00:23:47,880 --> 00:23:50,080 Speaker 1: I'm like, who were keating? Nothing beats coffee. It's the 454 00:23:50,119 --> 00:23:53,959 Speaker 1: best thing in the world, liquid gold. So you know, 455 00:23:54,040 --> 00:23:56,720 Speaker 1: for me to just be pulling that afternoon coffee back 456 00:23:56,800 --> 00:23:59,280 Speaker 1: and still having one or two in the morning, but 457 00:23:59,400 --> 00:24:01,600 Speaker 1: really trying to happen at two and not lean into 458 00:24:01,680 --> 00:24:05,160 Speaker 1: that third one like I did today, and not really 459 00:24:05,200 --> 00:24:07,560 Speaker 1: not having that alvo coffee that you know was going 460 00:24:07,640 --> 00:24:09,920 Speaker 1: to affect your sleep later in the day. So that's 461 00:24:09,920 --> 00:24:12,679 Speaker 1: a good little trick. As far as booze goes, Usually 462 00:24:12,720 --> 00:24:15,480 Speaker 1: if I'm trying to pull the handbrake up on booze, 463 00:24:15,880 --> 00:24:19,240 Speaker 1: I will then switch to clear spirits, so like vodka 464 00:24:19,359 --> 00:24:22,479 Speaker 1: or gin And if I'm having wine out with friends, 465 00:24:22,520 --> 00:24:24,479 Speaker 1: I'll switch like a pin on wa because I know 466 00:24:24,560 --> 00:24:27,720 Speaker 1: that that's got a high polyphenol cont count and I 467 00:24:27,840 --> 00:24:34,359 Speaker 1: know that it's got antioxidants and resveratrol like anti aging stuff. 468 00:24:34,400 --> 00:24:37,399 Speaker 1: So I'm pretty sure the study's done. I remember listening 469 00:24:37,440 --> 00:24:40,120 Speaker 1: to David Sinclair, who's like the king of anti aging 470 00:24:40,240 --> 00:24:44,119 Speaker 1: and youth, say that pin on Wi has the like 471 00:24:44,640 --> 00:24:48,520 Speaker 1: most of the goodies, like those the reseratrol and like 472 00:24:48,600 --> 00:24:51,000 Speaker 1: polyphenols in it. So I'll stick to a pin on 473 00:24:51,040 --> 00:24:52,560 Speaker 1: why if I'm going out for wine, which is like 474 00:24:52,600 --> 00:24:55,720 Speaker 1: a delicious red or I'll stick to a clear spirit 475 00:24:55,840 --> 00:24:58,240 Speaker 1: and I'll avoid things like tonic because that's quite high 476 00:24:58,280 --> 00:25:00,960 Speaker 1: in sugar, and I'll opt for like soda, or I'll 477 00:25:01,040 --> 00:25:03,520 Speaker 1: just have a really nice strie gym Martinu with pistol lemon, 478 00:25:03,600 --> 00:25:05,639 Speaker 1: which is strong. But you can sit on that for 479 00:25:05,680 --> 00:25:08,200 Speaker 1: a while. So I'm not saying pull the booze out. 480 00:25:09,080 --> 00:25:10,520 Speaker 1: This is just what I do. I'm just sharing with 481 00:25:10,560 --> 00:25:12,520 Speaker 1: you what I do. So I'll just go clear spirits 482 00:25:12,640 --> 00:25:14,720 Speaker 1: and pinonoi when i'm out, And that's kind of handy 483 00:25:14,760 --> 00:25:16,560 Speaker 1: if you've got like we've got quite a few meals 484 00:25:16,560 --> 00:25:18,879 Speaker 1: out between Christmas and New Year, and I know that 485 00:25:18,880 --> 00:25:22,680 Speaker 1: I'll be able to navigate it that way. Right, what else, 486 00:25:22,720 --> 00:25:25,280 Speaker 1: I've got notes and everything here for you, obviously, soft drinks, 487 00:25:25,359 --> 00:25:27,280 Speaker 1: like that's where there's like loads of sugars. So like 488 00:25:27,359 --> 00:25:29,320 Speaker 1: switching to a kom butcher is a really cool idea 489 00:25:29,400 --> 00:25:31,800 Speaker 1: because you still get that fizziness, but you're not going 490 00:25:31,840 --> 00:25:33,480 Speaker 1: to get the sugar, and there are a lot of 491 00:25:33,520 --> 00:25:37,840 Speaker 1: sugar free can butcher's out there now. And then another 492 00:25:37,960 --> 00:25:40,240 Speaker 1: thing is like when you are going through any kind 493 00:25:40,280 --> 00:25:41,760 Speaker 1: of like shift and you're trying to get a little 494 00:25:41,760 --> 00:25:44,960 Speaker 1: bit healthier after indulging, just be aware that, like you 495 00:25:45,000 --> 00:25:46,840 Speaker 1: can be a little bit more on edge because you 496 00:25:46,920 --> 00:25:50,160 Speaker 1: were getting your serotonin from like quick fixes like sugars 497 00:25:50,600 --> 00:25:54,240 Speaker 1: and like refined carbohydrates, and so to flick back over 498 00:25:54,400 --> 00:25:58,919 Speaker 1: to more complex carbohydrates and keytones and fats, it just 499 00:25:58,960 --> 00:26:00,720 Speaker 1: takes bit of time and you can be bit cranky 500 00:26:00,960 --> 00:26:03,480 Speaker 1: in between. So just be aware that, you know, the 501 00:26:03,560 --> 00:26:06,080 Speaker 1: first couple of days of like pulling back on the 502 00:26:06,160 --> 00:26:09,800 Speaker 1: sweet stuff and all the yummy stuff, you can feel 503 00:26:09,800 --> 00:26:14,160 Speaker 1: it sometimes for a couple of days, and that's totally okay. 504 00:26:15,040 --> 00:26:18,159 Speaker 1: And also like while you're doing this, give yourself some 505 00:26:18,200 --> 00:26:22,320 Speaker 1: new time read, go to the beach, you know, really 506 00:26:22,440 --> 00:26:25,639 Speaker 1: like that's important not just for like holiday and rest 507 00:26:25,680 --> 00:26:28,359 Speaker 1: and recharge, but also if you are trying to go Okay, 508 00:26:28,400 --> 00:26:29,960 Speaker 1: I've had my fun in the sun. I want a 509 00:26:30,000 --> 00:26:33,000 Speaker 1: little bit of like health. Now. If you want health, 510 00:26:33,240 --> 00:26:38,240 Speaker 1: you need that mindful self care time for lack of 511 00:26:38,240 --> 00:26:40,920 Speaker 1: a better word. And that might be meditating. That might 512 00:26:40,960 --> 00:26:43,800 Speaker 1: be going to a movie. I love going to the 513 00:26:43,800 --> 00:26:46,479 Speaker 1: movies around this time of the year. I really want 514 00:26:46,480 --> 00:26:49,639 Speaker 1: to see the new Avatar, by the way. You know, 515 00:26:50,119 --> 00:26:52,159 Speaker 1: just do those things that give back to you. That 516 00:26:52,240 --> 00:26:55,280 Speaker 1: might be taking a bath, like yeah, reading something and 517 00:26:55,320 --> 00:26:58,000 Speaker 1: if you read something like I look, I know nonfiction 518 00:26:58,119 --> 00:27:00,560 Speaker 1: is amazing, it's what I write. But you know, reading 519 00:27:00,600 --> 00:27:04,520 Speaker 1: fiction like getting lost in something or watching something on Netflix. 520 00:27:04,520 --> 00:27:06,439 Speaker 1: The new Emily in Paris has just come out, like, 521 00:27:06,480 --> 00:27:10,440 Speaker 1: you know, like really do give yourself time for you 522 00:27:10,560 --> 00:27:12,720 Speaker 1: and to slow down and to just kind of like 523 00:27:12,880 --> 00:27:16,040 Speaker 1: be you know, another one. It's good. Like make sure 524 00:27:16,080 --> 00:27:17,520 Speaker 1: you get in the sun and see some light. Of 525 00:27:17,520 --> 00:27:19,960 Speaker 1: course safely. I'm not saying go out there and scorch 526 00:27:20,040 --> 00:27:24,399 Speaker 1: and over expose yourself, but like seeing sunlight is like 527 00:27:24,480 --> 00:27:28,360 Speaker 1: it helps your mood, makes you happier if you're moving 528 00:27:28,440 --> 00:27:32,240 Speaker 1: and if you're exercising. You know, it's just like fifteen 529 00:27:32,280 --> 00:27:35,119 Speaker 1: twenty minutes it's just it's it will give you energy, 530 00:27:35,200 --> 00:27:39,680 Speaker 1: which is really really cool. All right, fin all other tricks, 531 00:27:40,119 --> 00:27:43,960 Speaker 1: and again if you've got festivities on, ignore these. This 532 00:27:44,000 --> 00:27:46,200 Speaker 1: is just when you're trying to like find that balance 533 00:27:46,200 --> 00:27:48,520 Speaker 1: and that home stasus. Again, try not to eat your 534 00:27:48,600 --> 00:27:51,240 Speaker 1: largest meal late at night. Try to do it at lunch, 535 00:27:51,760 --> 00:27:54,000 Speaker 1: and so that meal at nighttime is going to be 536 00:27:54,080 --> 00:27:56,000 Speaker 1: like a little bit lighter, and so it'll just make 537 00:27:56,000 --> 00:27:58,360 Speaker 1: it easier if you sleep, because remember all of your 538 00:27:58,440 --> 00:28:01,200 Speaker 1: organs are working while you're asleep. So if you can 539 00:28:01,240 --> 00:28:05,240 Speaker 1: have that larger meal at lunch, you know, and something 540 00:28:05,359 --> 00:28:08,880 Speaker 1: lighter like some fish and salad or veggies at night, 541 00:28:09,320 --> 00:28:11,000 Speaker 1: it's just gonna be so much easier on your body, 542 00:28:11,000 --> 00:28:13,600 Speaker 1: and you'll wake up feeling more rested in the morning. 543 00:28:14,200 --> 00:28:18,200 Speaker 1: And another trick is as well, like make the carbier, 544 00:28:18,359 --> 00:28:20,600 Speaker 1: like the heavier carbi thing that lunch meal, and then 545 00:28:20,800 --> 00:28:22,600 Speaker 1: just more like the protein and the veggie and the 546 00:28:22,680 --> 00:28:26,320 Speaker 1: salad at night, and you'll just feel like you'll wake 547 00:28:26,400 --> 00:28:30,040 Speaker 1: up more energetic and like energetically lighter the next day. 548 00:28:30,400 --> 00:28:33,600 Speaker 1: I hope this has been helpful. This was my little 549 00:28:34,480 --> 00:28:37,080 Speaker 1: nutrition one oh one I was I had all these 550 00:28:37,119 --> 00:28:41,440 Speaker 1: grand plans to. I was like, oh, take a pod 551 00:28:41,520 --> 00:28:43,719 Speaker 1: break over crimbo and stuff, and then I thought, no, well, 552 00:28:43,720 --> 00:28:48,000 Speaker 1: I'm a nutritionist. This is usually when people need a 553 00:28:48,040 --> 00:28:52,000 Speaker 1: little bit of extra nutrition support. So that's why this 554 00:28:52,080 --> 00:28:55,120 Speaker 1: EP exists today. And I really hope that you love 555 00:28:55,160 --> 00:28:58,040 Speaker 1: it and I hope you get something from it. And 556 00:28:58,240 --> 00:29:00,600 Speaker 1: you know, don't hesitate to reach out on Insta or 557 00:29:00,600 --> 00:29:03,200 Speaker 1: anything like this if you do have any questions, because 558 00:29:03,360 --> 00:29:05,200 Speaker 1: you know, I love all this. I love all this health, 559 00:29:05,600 --> 00:29:09,160 Speaker 1: health and wellness stuff, and it's where I come from. 560 00:29:09,200 --> 00:29:13,440 Speaker 1: It's my it's my career. I guess you know I'm 561 00:29:13,960 --> 00:29:17,520 Speaker 1: changing and focusing on acting. I still love health and 562 00:29:17,520 --> 00:29:22,280 Speaker 1: looking after ourselves. So enjoy keep eating all the delished food, 563 00:29:22,400 --> 00:29:25,160 Speaker 1: keep enjoying it. Just find the balance and just make 564 00:29:25,200 --> 00:29:27,800 Speaker 1: sure you make a little time for yourself to just 565 00:29:27,840 --> 00:29:29,920 Speaker 1: relax and be and not do too much, and then 566 00:29:29,960 --> 00:29:33,680 Speaker 1: make a bit of time for movement and sweating and 567 00:29:33,800 --> 00:29:35,720 Speaker 1: getting out in the sun, swimming in the ocean and 568 00:29:35,760 --> 00:29:37,960 Speaker 1: just all those things that make you feel really alive 569 00:29:38,040 --> 00:29:41,520 Speaker 1: and vital. So there you go, It's all about the balance. 570 00:29:41,760 --> 00:29:44,520 Speaker 1: Enjoy it all. And my final message is the message 571 00:29:44,560 --> 00:29:47,800 Speaker 1: I started with, which is food is here for two reasons. 572 00:29:47,840 --> 00:29:51,120 Speaker 1: One yes, tonari Isshue, but two to share with the 573 00:29:51,160 --> 00:29:54,480 Speaker 1: people that you love. So go out, have all the food, 574 00:29:54,720 --> 00:29:58,760 Speaker 1: enjoy yourself, have a merry Crimbo and a wonderful new Year. 575 00:29:59,160 --> 00:30:01,760 Speaker 1: There'll be an it come for you still on Monday, 576 00:30:01,840 --> 00:30:05,760 Speaker 1: Wednesday and Friday, so I can't wait to hear from 577 00:30:05,880 --> 00:30:09,320 Speaker 1: you and chat to you more in the coming apps. 578 00:30:09,360 --> 00:30:16,560 Speaker 1: Big love, Mary Crimbo. That's a wrap on another episode 579 00:30:16,720 --> 00:30:21,280 Speaker 1: of Fearlessly Failing. As always, thank you to our guests 580 00:30:21,680 --> 00:30:27,120 Speaker 1: and let's continue the conversation on Instagram. I'm at Yamo lollaberry. 581 00:30:27,720 --> 00:30:31,880 Speaker 1: This potty my word for podcast is available on all 582 00:30:32,000 --> 00:30:36,000 Speaker 1: streaming platforms. I'd love it if you could subscribe, rpe 583 00:30:36,040 --> 00:30:38,800 Speaker 1: and comment and of course spread the love.