1 00:00:04,480 --> 00:00:08,039 Speaker 1: How often do you drink alcohol? Maybe once or twice 2 00:00:08,039 --> 00:00:11,680 Speaker 1: a week, maybe most days, or maybe at this time 3 00:00:11,720 --> 00:00:14,600 Speaker 1: of year you are finding there are plenty of drinks 4 00:00:14,640 --> 00:00:18,560 Speaker 1: around on most days. On today's episode of The Nutrition Couch, 5 00:00:18,560 --> 00:00:21,280 Speaker 1: which at all things alcohol, Which type is best? How 6 00:00:21,360 --> 00:00:23,680 Speaker 1: much is too much? And the signs that you may 7 00:00:23,720 --> 00:00:27,479 Speaker 1: be drinking way too much. Hi, I'm Susy Burrow and 8 00:00:27,520 --> 00:00:30,560 Speaker 1: Emily and Ward, and together we bring you The Nutrition Couch, 9 00:00:30,640 --> 00:00:32,440 Speaker 1: the weekly podcast that keeps you up to date with 10 00:00:32,479 --> 00:00:34,280 Speaker 1: everything you need to know in the world of nutrition 11 00:00:34,880 --> 00:00:36,960 Speaker 1: as well as all things alcohol. We have a chat 12 00:00:37,000 --> 00:00:40,000 Speaker 1: about party foods, the ones that we would suggest you 13 00:00:40,080 --> 00:00:42,960 Speaker 1: avoid and the ones to focus on. I found a 14 00:00:43,000 --> 00:00:45,720 Speaker 1: new chicken option, but I think is pretty stick. And 15 00:00:45,960 --> 00:00:49,520 Speaker 1: this week our listener question is all about swimming. All right, Leanne, 16 00:00:49,520 --> 00:00:51,640 Speaker 1: It's that time of year when a cheeky rose is 17 00:00:51,680 --> 00:00:55,080 Speaker 1: on the menu, and I think the issue is that 18 00:00:55,760 --> 00:00:59,160 Speaker 1: it just seeps in on more days than not. It 19 00:00:59,160 --> 00:01:01,840 Speaker 1: doesn't matter if you're an work Christmas drinks or you're 20 00:01:01,880 --> 00:01:03,880 Speaker 1: dropping the kids off and one of the other mom says, 21 00:01:03,920 --> 00:01:05,600 Speaker 1: you want to have a wine, and well, what can 22 00:01:05,640 --> 00:01:06,920 Speaker 1: you say to that? Of course I want to have 23 00:01:06,920 --> 00:01:09,320 Speaker 1: a wine who doesn't, and before you know, you're drinking 24 00:01:09,360 --> 00:01:11,840 Speaker 1: on more days than not. And I you know, the 25 00:01:11,880 --> 00:01:14,440 Speaker 1: thing with alcohol consumption that we have to say first 26 00:01:14,440 --> 00:01:17,039 Speaker 1: and foremost as health professionals is there's no safe amount 27 00:01:17,160 --> 00:01:20,039 Speaker 1: of alcohol that is okay to drink. It is a 28 00:01:20,080 --> 00:01:22,960 Speaker 1: toxin to the body. It's linked to an increased risk 29 00:01:23,000 --> 00:01:25,199 Speaker 1: of a number of diseases, including a number of types 30 00:01:25,240 --> 00:01:27,880 Speaker 1: of cancer. The less you have of it, the better, 31 00:01:28,200 --> 00:01:31,000 Speaker 1: So no one is saying that it's a safe amount. Really, 32 00:01:31,040 --> 00:01:34,600 Speaker 1: the recommendation is the less the better. I preferred the 33 00:01:34,680 --> 00:01:37,919 Speaker 1: old recommendations, which were for two alcohol free days per week. 34 00:01:38,440 --> 00:01:40,959 Speaker 1: I find the new recommendations are a lot more wishy washy, 35 00:01:41,040 --> 00:01:42,720 Speaker 1: so I'm not even going to go through them as 36 00:01:42,760 --> 00:01:45,480 Speaker 1: a public health initiative. But what I say to my 37 00:01:45,560 --> 00:01:50,000 Speaker 1: own clients all the time is I want you to 38 00:01:50,040 --> 00:01:53,920 Speaker 1: have at least three alcohol free days a week, ideally four. 39 00:01:54,600 --> 00:01:57,320 Speaker 1: I think it's better to drink to not drink on 40 00:01:57,400 --> 00:01:59,760 Speaker 1: more days than you don't. So if you've got to 41 00:01:59,760 --> 00:02:02,280 Speaker 1: sit situation where someone's enjoying a small glass of red 42 00:02:02,320 --> 00:02:04,720 Speaker 1: wine every day, and I say I mean small, I 43 00:02:04,800 --> 00:02:08,519 Speaker 1: mean you know, proper like not this like that is 44 00:02:08,560 --> 00:02:10,880 Speaker 1: a big poor that is two serves, like I'm talking 45 00:02:10,919 --> 00:02:15,120 Speaker 1: the hundred meal once. You know, most days I don't 46 00:02:15,160 --> 00:02:16,639 Speaker 1: have a problem with it. But that's not how we 47 00:02:16,720 --> 00:02:20,079 Speaker 1: drink is at Land, people bings drink, they drink large amounts. 48 00:02:20,160 --> 00:02:23,160 Speaker 1: That is a standard poor. That is you know what 49 00:02:23,200 --> 00:02:25,280 Speaker 1: people are drinking as a glass and having two of those, 50 00:02:25,320 --> 00:02:28,000 Speaker 1: which is actually four standard drinks. And I think the 51 00:02:28,040 --> 00:02:30,320 Speaker 1: thing with alcohol consumption is before you know it, it 52 00:02:30,360 --> 00:02:32,560 Speaker 1: becomes a habit and then before you know it, you're 53 00:02:32,560 --> 00:02:35,560 Speaker 1: polishing off a bottle. And it does impact things like 54 00:02:35,600 --> 00:02:38,480 Speaker 1: our sleep, it's our calorie intake, it's our ability to 55 00:02:38,520 --> 00:02:41,000 Speaker 1: focus and get things done. You know, you wake up 56 00:02:41,040 --> 00:02:43,560 Speaker 1: the next day hungover, you don't sort of do the 57 00:02:43,600 --> 00:02:45,400 Speaker 1: things you want to do, you don't feel well enough 58 00:02:45,440 --> 00:02:47,720 Speaker 1: to exercise. So it has a real role on effect 59 00:02:47,760 --> 00:02:50,240 Speaker 1: to how you feel. And I know that you've got 60 00:02:50,280 --> 00:02:52,120 Speaker 1: a garment for example. I know that a lot of 61 00:02:52,120 --> 00:02:56,000 Speaker 1: people now can track their actual physiological variables that are 62 00:02:56,040 --> 00:02:58,800 Speaker 1: impacted with alcohol consumption. But I don't want to be 63 00:02:58,840 --> 00:03:00,880 Speaker 1: boring this Nelly. You know, I enjoy a glass of 64 00:03:00,880 --> 00:03:03,120 Speaker 1: wine or twenty five champagnes as I had with my 65 00:03:03,320 --> 00:03:06,960 Speaker 1: friends at the races last week. But it's more what 66 00:03:07,000 --> 00:03:10,160 Speaker 1: are you doing in moderation? What does your moderation mean? 67 00:03:10,160 --> 00:03:12,200 Speaker 1: And are you actually has it become a habit where 68 00:03:12,200 --> 00:03:14,720 Speaker 1: you're having it on more nights than not? And I 69 00:03:14,760 --> 00:03:17,880 Speaker 1: think at this time of year, the key message is 70 00:03:18,440 --> 00:03:21,160 Speaker 1: you've got to have a plan before you go. Because 71 00:03:21,160 --> 00:03:24,720 Speaker 1: we've got twenty days or however many of party season, 72 00:03:25,720 --> 00:03:28,280 Speaker 1: you'll probably find your drinking four or five six days 73 00:03:28,320 --> 00:03:30,280 Speaker 1: a week, versus saying, right, I am going to still 74 00:03:30,320 --> 00:03:33,639 Speaker 1: have Monday to Wednesday without or Wednesday's our Christmas party, 75 00:03:33,720 --> 00:03:35,200 Speaker 1: so I am going to have a few drinks and 76 00:03:35,240 --> 00:03:37,240 Speaker 1: it will be a bit de wautrous, but I am 77 00:03:37,280 --> 00:03:39,160 Speaker 1: going to have an alcohol free day on Thursday and 78 00:03:39,200 --> 00:03:41,360 Speaker 1: being comfortable with that and mapping it out so that 79 00:03:41,400 --> 00:03:43,680 Speaker 1: you give yourself, you know, the rest that you need, 80 00:03:43,800 --> 00:03:47,040 Speaker 1: and also not wasting calories on poor quality alcohol, because 81 00:03:47,080 --> 00:03:49,200 Speaker 1: one of my biggest things is that people will always 82 00:03:49,200 --> 00:03:52,440 Speaker 1: just grab a free wine anywhere and it's often not great. 83 00:03:52,480 --> 00:03:55,000 Speaker 1: You might not even like Chardonnay or save blanc, and 84 00:03:55,040 --> 00:03:57,880 Speaker 1: you just drink it. You know, It's like chocolate or 85 00:03:57,960 --> 00:04:00,880 Speaker 1: soul foods as you describe them. You know, have the 86 00:04:00,920 --> 00:04:03,800 Speaker 1: alcohol that you enjoy. Don't just waste it because it's 87 00:04:03,840 --> 00:04:06,560 Speaker 1: free or whatsot offer. You know you have good quality 88 00:04:06,800 --> 00:04:11,040 Speaker 1: and savor it. If you're someone who drinks anything anytime, anywhere, 89 00:04:11,600 --> 00:04:13,920 Speaker 1: you're probably doing it more out of habit than enjoying 90 00:04:13,960 --> 00:04:16,359 Speaker 1: the alcohol. And that leads to sort of, you know, 91 00:04:16,640 --> 00:04:19,440 Speaker 1: low level addiction where people are actually having way too 92 00:04:19,520 --> 00:04:21,240 Speaker 1: much too often and not even realizing it. 93 00:04:21,760 --> 00:04:24,240 Speaker 2: Yeah, one hundred percent, I think we're drinking. And with food, 94 00:04:24,240 --> 00:04:26,120 Speaker 2: i'd argue, like, you've got to be a food snob. 95 00:04:26,320 --> 00:04:28,280 Speaker 2: Like I'm a food snob, but I'm proud about that. 96 00:04:28,320 --> 00:04:30,520 Speaker 2: Where if someone says, do you want to drink or 97 00:04:30,560 --> 00:04:32,000 Speaker 2: do you want a rose, because that's one of my 98 00:04:32,000 --> 00:04:34,279 Speaker 2: favorite things to drink, I'll say, is it French? And 99 00:04:34,320 --> 00:04:36,120 Speaker 2: that's my first question because if it's not French rose, 100 00:04:36,240 --> 00:04:38,560 Speaker 2: I'm not drinking it. And I'm a drink snob. I'm 101 00:04:38,600 --> 00:04:40,640 Speaker 2: a race Snob's a racist. 102 00:04:42,279 --> 00:04:48,160 Speaker 1: Italian Italian rose Italians all right too, you can get I'm. 103 00:04:48,080 --> 00:04:50,080 Speaker 2: Not talking about like the best quality in the world. 104 00:04:50,120 --> 00:04:52,919 Speaker 2: I'm talking what is my personal preference. It's my concept 105 00:04:52,960 --> 00:04:54,680 Speaker 2: of soul foods that I say to my clients you 106 00:04:54,720 --> 00:04:57,000 Speaker 2: have to be a food snob. If you're just eating 107 00:04:57,040 --> 00:04:58,960 Speaker 2: and drinking every single thing that comes your way, you'll 108 00:04:59,000 --> 00:05:01,400 Speaker 2: never actually go into each your goals and you're probably 109 00:05:01,440 --> 00:05:03,719 Speaker 2: not going to be that healthy because, like you said, 110 00:05:03,800 --> 00:05:08,120 Speaker 2: the guidelines are there from actually a risk reduction perspective. 111 00:05:08,200 --> 00:05:10,839 Speaker 2: They're not saying this is what's safe and what's not safe. 112 00:05:10,839 --> 00:05:12,960 Speaker 2: There is zero amount of our coal that is safe. 113 00:05:13,080 --> 00:05:15,720 Speaker 2: We're not the food police. Do we both enjoy a 114 00:05:15,800 --> 00:05:19,200 Speaker 2: drink or many on a special occasion. Absolutely. If there's 115 00:05:19,400 --> 00:05:22,120 Speaker 2: French rose at the bar, I will probably be first 116 00:05:22,160 --> 00:05:24,160 Speaker 2: in line. I will admit that I love a couple 117 00:05:24,200 --> 00:05:26,240 Speaker 2: of glasses of a good quality French rose, but that 118 00:05:26,279 --> 00:05:28,440 Speaker 2: is one of my favorite things to drink. If it's 119 00:05:28,480 --> 00:05:31,679 Speaker 2: just the random standard house wine or that sort of thing, 120 00:05:31,920 --> 00:05:34,480 Speaker 2: more times than not, majority of the time, I will 121 00:05:34,520 --> 00:05:37,120 Speaker 2: probably just say no because to me, it doesn't give 122 00:05:37,160 --> 00:05:39,640 Speaker 2: me one hundred percent joy and satisfaction. So I think 123 00:05:39,680 --> 00:05:42,240 Speaker 2: it's okay to be really picky and choosy with what 124 00:05:42,279 --> 00:05:44,440 Speaker 2: we wanted this time a year, particularly if it's just 125 00:05:44,960 --> 00:05:47,040 Speaker 2: the work drinks and it's a free bar tab and 126 00:05:47,080 --> 00:05:49,400 Speaker 2: it's house wine and beer. Is that really what you're 127 00:05:49,440 --> 00:05:51,320 Speaker 2: going to kind of spend that budget for the week, 128 00:05:51,560 --> 00:05:55,039 Speaker 2: knowing that you've got two or three other occasions social 129 00:05:55,080 --> 00:05:57,680 Speaker 2: wise along this kind of busy Christmas season as well, 130 00:05:57,680 --> 00:05:59,880 Speaker 2: we have to be a little bit snobbish with our 131 00:06:00,160 --> 00:06:01,880 Speaker 2: and drinking choices at this time of year. If not, 132 00:06:02,160 --> 00:06:04,839 Speaker 2: you'll be like most Austrains who will probably put on 133 00:06:05,080 --> 00:06:07,359 Speaker 2: that average of what is about two kilos over that 134 00:06:07,440 --> 00:06:09,760 Speaker 2: Christmas period. It's the average that most people tend to 135 00:06:09,800 --> 00:06:10,160 Speaker 2: put on. 136 00:06:10,720 --> 00:06:13,520 Speaker 1: And they don't lose it. That's the persact. People gain 137 00:06:13,720 --> 00:06:16,000 Speaker 1: one to two but they never get they never lose 138 00:06:16,040 --> 00:06:18,760 Speaker 1: it because they never then have that period of deficit 139 00:06:18,800 --> 00:06:22,039 Speaker 1: that they need. So it's just you're right, it's the 140 00:06:22,120 --> 00:06:25,719 Speaker 1: mindless eating and drinking and not keeping your goals front 141 00:06:25,760 --> 00:06:27,719 Speaker 1: of mine when someone does offer you a glass on 142 00:06:27,760 --> 00:06:31,200 Speaker 1: a Monday. So I'll often give feedback to clients Monday night, 143 00:06:31,240 --> 00:06:32,799 Speaker 1: did you need three glasses of wine? 144 00:06:32,839 --> 00:06:32,919 Speaker 2: Like? 145 00:06:33,000 --> 00:06:36,720 Speaker 1: I feel like unless it's extenuating circumstances, like you know, 146 00:06:37,000 --> 00:06:39,039 Speaker 1: really you probably need to have some clear days that 147 00:06:39,080 --> 00:06:41,640 Speaker 1: are lighter, and that is tricky and party season, but 148 00:06:41,640 --> 00:06:45,000 Speaker 1: I would really isolate out what are those special occasions 149 00:06:45,080 --> 00:06:47,200 Speaker 1: versus not and do you really need to have the 150 00:06:47,240 --> 00:06:49,400 Speaker 1: full strength wine every night? Can you swap it for 151 00:06:49,440 --> 00:06:52,159 Speaker 1: an alcohol free variety? Which makes me laugh because on 152 00:06:52,240 --> 00:07:02,760 Speaker 1: our retreat we. 153 00:06:58,960 --> 00:07:02,039 Speaker 2: Child Susie's not plock on and they're not okay, and 154 00:07:02,200 --> 00:07:03,880 Speaker 2: I can't do it and I'm not going there. 155 00:07:03,960 --> 00:07:07,880 Speaker 1: But why do you me I'm non alcoholic? Why non 156 00:07:07,920 --> 00:07:11,400 Speaker 1: alcoholic wine? It wasn't even maybe she touched whether non alcoholics. 157 00:07:11,720 --> 00:07:12,680 Speaker 1: I think you were. 158 00:07:13,080 --> 00:07:15,000 Speaker 2: You were promoting them at one stage, though I think. 159 00:07:14,840 --> 00:07:19,880 Speaker 1: That's years ago. Though years ago she remembered, I'm just like, well, 160 00:07:19,960 --> 00:07:23,520 Speaker 1: just have a soda water, you know what I mean? Like, yeah, 161 00:07:23,640 --> 00:07:26,360 Speaker 1: so I was like, Leanne promoted the non alcoholic why 162 00:07:26,440 --> 00:07:26,720 Speaker 1: not I. 163 00:07:27,880 --> 00:07:30,400 Speaker 2: Think if they taste okay? She did not, though, But 164 00:07:30,520 --> 00:07:32,720 Speaker 2: I think it's different strokes for different folks. You've got 165 00:07:32,760 --> 00:07:35,000 Speaker 2: to drink the thing that really that you know, that 166 00:07:35,080 --> 00:07:37,400 Speaker 2: you like. And I think that the most important thing 167 00:07:37,440 --> 00:07:39,720 Speaker 2: to remember is what is the standard drink, because, like 168 00:07:39,760 --> 00:07:42,240 Speaker 2: you said, most people will easily pour two to fifteen 169 00:07:42,240 --> 00:07:44,440 Speaker 2: meals of wine that is not a standard drink. Like 170 00:07:44,480 --> 00:07:46,480 Speaker 2: when we say a standard drink, try to stick to 171 00:07:46,520 --> 00:07:48,880 Speaker 2: no more than you know, two two three a day, 172 00:07:49,400 --> 00:07:51,680 Speaker 2: and that's on a special drinking occasion. A standard drink 173 00:07:51,720 --> 00:07:54,280 Speaker 2: is one hundred meals of wine. It's about a full 174 00:07:54,320 --> 00:07:57,559 Speaker 2: strength beer. It's a thirteen meal shop. If you're getting 175 00:07:57,560 --> 00:08:00,680 Speaker 2: a cocktail, you've probably got one, two three shots even 176 00:08:00,720 --> 00:08:03,640 Speaker 2: of standard drinks in there. So that cocktail itself is 177 00:08:03,640 --> 00:08:06,920 Speaker 2: potentially two to three stand drinks a big glass of wine. 178 00:08:06,960 --> 00:08:08,840 Speaker 2: You know, sometimes at like an RSL or a surf 179 00:08:08,880 --> 00:08:10,600 Speaker 2: Life Saving club, they'll say do you want the small 180 00:08:10,640 --> 00:08:12,920 Speaker 2: one or the big one? The big one's like a bucket, like, 181 00:08:12,960 --> 00:08:16,280 Speaker 2: that's easily I reckon what two three standard drinks like, 182 00:08:16,320 --> 00:08:18,600 Speaker 2: it's a lot. I would not be driving home if 183 00:08:18,640 --> 00:08:20,640 Speaker 2: I had that big one. So you know, we're not 184 00:08:20,680 --> 00:08:22,480 Speaker 2: here to judge. We're not here to be the food police. 185 00:08:22,480 --> 00:08:23,920 Speaker 2: We're not here to take all the fun out of 186 00:08:23,920 --> 00:08:26,920 Speaker 2: party season. But it is really important that we have 187 00:08:27,040 --> 00:08:30,080 Speaker 2: this discussion as health professionals that there is no safe 188 00:08:30,520 --> 00:08:33,240 Speaker 2: limit when it comes to alcohol. The guidelines in Australia 189 00:08:33,280 --> 00:08:36,360 Speaker 2: are there to reduce the risk of harm from alcohol 190 00:08:36,400 --> 00:08:40,400 Speaker 2: related injury or alcohol related diseases because the reality is 191 00:08:40,440 --> 00:08:44,480 Speaker 2: that alcohol is actually linked to over two hundred health conditions, 192 00:08:44,520 --> 00:08:47,520 Speaker 2: including things like liver disease, different types of cancers like 193 00:08:47,520 --> 00:08:52,000 Speaker 2: Susie mentioned, particularly breastsbell and mouth cancer, a sophag gea cancel, 194 00:08:52,640 --> 00:08:55,400 Speaker 2: and then it also has impacts in terms of sleep disturbances, 195 00:08:55,520 --> 00:08:58,599 Speaker 2: energy levels, cravings, hunger. It has this big flow on 196 00:08:58,640 --> 00:09:00,760 Speaker 2: effect through the rest of the week, so there is 197 00:09:00,800 --> 00:09:03,960 Speaker 2: actually no completely safe level. So if you don't love alcohol, 198 00:09:04,240 --> 00:09:06,360 Speaker 2: don't feel peer pressured at this time of year to 199 00:09:06,440 --> 00:09:09,000 Speaker 2: drink just because everybody else is drinking. If you don't 200 00:09:09,040 --> 00:09:12,200 Speaker 2: absolutely love it, go against the grain and actually say 201 00:09:12,200 --> 00:09:14,160 Speaker 2: no because it's actually not good for you. But if 202 00:09:14,160 --> 00:09:16,240 Speaker 2: you truly do love it, you have to be a 203 00:09:16,280 --> 00:09:18,440 Speaker 2: food snob. You have to be an alcohol snob at 204 00:09:18,480 --> 00:09:20,439 Speaker 2: this time of year. If not, it is so easy 205 00:09:20,480 --> 00:09:22,800 Speaker 2: to overdo the budget. And this is where Susan know, 206 00:09:22,800 --> 00:09:24,480 Speaker 2: I have clients coming to us saying, you know, I 207 00:09:24,520 --> 00:09:26,319 Speaker 2: put on five I've put on ten kilos of the 208 00:09:26,360 --> 00:09:28,439 Speaker 2: last couple of years. I don't even know how it happened. 209 00:09:28,600 --> 00:09:30,960 Speaker 2: And it happens over these big social seasons where you 210 00:09:30,960 --> 00:09:32,959 Speaker 2: put on one or two and you never actually get 211 00:09:32,960 --> 00:09:34,760 Speaker 2: it back off again. So one or two kilos you 212 00:09:34,800 --> 00:09:37,480 Speaker 2: probably won't notice it, but that builds up year after 213 00:09:37,600 --> 00:09:39,880 Speaker 2: year after year, and suddenly you've gone from sixty to 214 00:09:39,920 --> 00:09:42,559 Speaker 2: seventy or from seventy to eighty kilos, and now you're 215 00:09:42,559 --> 00:09:44,240 Speaker 2: sitting around the mid eighties and you don't even know 216 00:09:44,280 --> 00:09:47,640 Speaker 2: how it happened. It's generally because of these big party seasons, 217 00:09:47,679 --> 00:09:50,400 Speaker 2: we're just accepting everything that comes our way and not 218 00:09:50,520 --> 00:09:53,480 Speaker 2: being a bit snobbish about what we're actually going to drink, 219 00:09:53,520 --> 00:09:55,560 Speaker 2: what we're actually going to eat in order. And I 220 00:09:55,559 --> 00:09:57,960 Speaker 2: think that's one of the most important messages I say 221 00:09:58,000 --> 00:09:59,440 Speaker 2: to my clients at this time of year, as I 222 00:09:59,440 --> 00:10:01,640 Speaker 2: want you to be a not say no, pick the 223 00:10:01,640 --> 00:10:03,600 Speaker 2: one you want and just have one. Don't have three 224 00:10:03,679 --> 00:10:07,840 Speaker 2: glasses of the you know, mildly free, cheaper one, because 225 00:10:07,840 --> 00:10:10,040 Speaker 2: it's more important that you have the best quality one 226 00:10:10,080 --> 00:10:12,520 Speaker 2: that you're going to thoroughly enjoy, and that one or 227 00:10:12,520 --> 00:10:16,080 Speaker 2: two of that be enough, not multiple multiple glasses multiple 228 00:10:16,120 --> 00:10:16,760 Speaker 2: times a week. 229 00:10:17,320 --> 00:10:20,199 Speaker 1: And I think that wine is tricky. It's a slippery 230 00:10:20,240 --> 00:10:23,640 Speaker 1: slope with wine one because you never got control over 231 00:10:23,679 --> 00:10:26,280 Speaker 1: the poor like if people you're at a function, some 232 00:10:26,360 --> 00:10:28,440 Speaker 1: glasses are small, some are big. They're topping you up. 233 00:10:28,480 --> 00:10:30,640 Speaker 1: You don't actually know how much you've had, and often 234 00:10:30,679 --> 00:10:32,720 Speaker 1: it's not great quality and we just eat. It's just 235 00:10:32,760 --> 00:10:35,360 Speaker 1: that autocu and often it's sweet, so you just keep drinking. 236 00:10:35,760 --> 00:10:37,880 Speaker 1: So I think a few tricks. I think if you're 237 00:10:37,880 --> 00:10:41,080 Speaker 1: in control of your alcohol intake at home, I think 238 00:10:41,120 --> 00:10:44,800 Speaker 1: sometimes those portion controlled udls are really handy because some 239 00:10:44,840 --> 00:10:47,760 Speaker 1: of them are very low calorie now and they are 240 00:10:47,840 --> 00:10:50,360 Speaker 1: quite concentrated. But I actually think they're harder to over 241 00:10:50,480 --> 00:10:52,680 Speaker 1: drink the way wine is. It's really easy to polysh 242 00:10:52,720 --> 00:10:55,040 Speaker 1: off a bottle before you even realize it, whereas if 243 00:10:55,080 --> 00:10:56,440 Speaker 1: you know you've had one or two of those, or 244 00:10:56,480 --> 00:10:58,199 Speaker 1: you are having one or two to me, it's much 245 00:10:58,240 --> 00:10:59,560 Speaker 1: easier to control the portion. 246 00:11:00,320 --> 00:11:00,559 Speaker 2: I think. 247 00:11:00,600 --> 00:11:02,760 Speaker 1: The other thing is with women, and we all you 248 00:11:02,800 --> 00:11:05,520 Speaker 1: know with women women listening. You know, women tend to 249 00:11:05,559 --> 00:11:08,160 Speaker 1: peer pressure when it comes to drinking. If someone's not drinking, 250 00:11:08,480 --> 00:11:10,920 Speaker 1: there's some real questions raised. You know, why you're not 251 00:11:11,000 --> 00:11:13,480 Speaker 1: drinking tonight, and it sort of draws attention. So in 252 00:11:13,480 --> 00:11:15,760 Speaker 1: my experience, sometimes you better to just accept it and 253 00:11:15,880 --> 00:11:17,200 Speaker 1: sort of push it to the side and sit with 254 00:11:17,240 --> 00:11:19,559 Speaker 1: a soda water, So have a sip or two. If 255 00:11:19,600 --> 00:11:21,160 Speaker 1: you don't like it, I'll just leave it there. I 256 00:11:21,160 --> 00:11:23,200 Speaker 1: won't really drink much of it, and people then don't 257 00:11:23,200 --> 00:11:25,400 Speaker 1: pay attention, but I think it often draws more attention 258 00:11:25,440 --> 00:11:28,120 Speaker 1: if you soda was so proactive and saying no, and 259 00:11:28,160 --> 00:11:29,920 Speaker 1: then people are funny about it. So I think that 260 00:11:29,960 --> 00:11:32,800 Speaker 1: can work quite well as well. But yeah, at a minimum, 261 00:11:32,800 --> 00:11:34,400 Speaker 1: I would want at this time of the year three 262 00:11:34,480 --> 00:11:37,480 Speaker 1: alcohol free days if you can, and just be mindful 263 00:11:37,480 --> 00:11:39,640 Speaker 1: of you know, if you can avoid eating the fatty 264 00:11:39,640 --> 00:11:41,920 Speaker 1: food with it, because that's where the weight issue comes, 265 00:11:41,960 --> 00:11:44,360 Speaker 1: which we're about to talk about, because from it, people 266 00:11:44,440 --> 00:11:46,880 Speaker 1: will often say lean that I've gained weight or I 267 00:11:46,920 --> 00:11:49,640 Speaker 1: can't lose weight because of the alcohol consumption, and then 268 00:11:49,679 --> 00:11:51,680 Speaker 1: what happens is they drop the alcohol and they don't 269 00:11:51,679 --> 00:11:54,480 Speaker 1: lose weight, and they're really frustrated. But the reason for 270 00:11:54,520 --> 00:11:57,920 Speaker 1: that is that alcohol doesn't specifically cause weight gain. It 271 00:11:57,960 --> 00:12:01,640 Speaker 1: doesn't work like that. Alcohol is nutrient a fourth nutrient 272 00:12:01,720 --> 00:12:04,160 Speaker 1: is regarded as a toxin and process very very quickly 273 00:12:04,240 --> 00:12:06,720 Speaker 1: out of the liver. But what happens, and that's also 274 00:12:06,760 --> 00:12:10,080 Speaker 1: why alcoholics are often thin because they often don't eat, 275 00:12:10,120 --> 00:12:13,640 Speaker 1: They only drink, so they go sort of constantly and 276 00:12:13,880 --> 00:12:16,080 Speaker 1: are not eating anything. They're processing all the alcohol and 277 00:12:16,080 --> 00:12:19,360 Speaker 1: they get vitamin bee deficient and need injections, whereas what 278 00:12:19,360 --> 00:12:20,920 Speaker 1: happens for the rest of us who love to eat 279 00:12:20,920 --> 00:12:23,679 Speaker 1: and drink. You know, when we're drinking, all the food 280 00:12:23,760 --> 00:12:27,280 Speaker 1: calories that we're consuming, which is often you know, fried food, 281 00:12:27,520 --> 00:12:30,600 Speaker 1: pub food, are stored, so you're just less likely to 282 00:12:30,640 --> 00:12:32,680 Speaker 1: get to it. So if you've had a bender and 283 00:12:32,720 --> 00:12:34,319 Speaker 1: you've had a bottle or two of wine and that's 284 00:12:34,360 --> 00:12:36,720 Speaker 1: two thousand calories, well, any food you eat that day 285 00:12:36,760 --> 00:12:39,400 Speaker 1: won't be burnt off. So it's the combination of the 286 00:12:39,440 --> 00:12:42,600 Speaker 1: food and the alcohol. Now we're certainly not suggesting that 287 00:12:42,679 --> 00:12:45,000 Speaker 1: if you're drinking you just don't eat, because that's worse, 288 00:12:45,160 --> 00:12:48,679 Speaker 1: you know, in terms of hangover and metabolism and behavior. 289 00:12:49,200 --> 00:12:51,760 Speaker 1: But we're saying that's the link, and so it's the combo. 290 00:12:51,920 --> 00:12:55,040 Speaker 1: That's why I think going into this season, or being 291 00:12:55,080 --> 00:12:56,760 Speaker 1: in the middle of party season, you're better to have 292 00:12:56,840 --> 00:12:59,600 Speaker 1: FRM rules on how often you'll drink rather than trying 293 00:12:59,600 --> 00:13:02,199 Speaker 1: to limit how much, because I find in general, once 294 00:13:02,240 --> 00:13:06,080 Speaker 1: you start, very few people can stick to one small glass, 295 00:13:06,280 --> 00:13:09,480 Speaker 1: especially in a social situation. When it's you know, particularly 296 00:13:09,520 --> 00:13:11,720 Speaker 1: it's good alcohol, good food. You better to go cold 297 00:13:11,760 --> 00:13:14,320 Speaker 1: turkey and have some clear rules with it rather than 298 00:13:14,360 --> 00:13:17,200 Speaker 1: expecting yourself to have one or two and actually learnly 299 00:13:17,280 --> 00:13:19,719 Speaker 1: and that it's okay not to drink because I think 300 00:13:19,760 --> 00:13:22,200 Speaker 1: we're almost scared of it. It's like food restriction. Oh, 301 00:13:22,240 --> 00:13:24,200 Speaker 1: like I always have a glass of wine. You know, 302 00:13:24,280 --> 00:13:25,840 Speaker 1: if you sit out a day or two and don't 303 00:13:25,880 --> 00:13:28,160 Speaker 1: have it, you might notice that you're actually having far 304 00:13:28,240 --> 00:13:30,880 Speaker 1: more than you realize. And there's benefits to being a 305 00:13:30,920 --> 00:13:32,960 Speaker 1: little bit stricter and say I'm a bit too reliant 306 00:13:33,000 --> 00:13:34,959 Speaker 1: on it. If you can't go a day or two 307 00:13:35,000 --> 00:13:37,200 Speaker 1: without a glass of wine, there's a problem. That is 308 00:13:37,200 --> 00:13:39,120 Speaker 1: a sign for me you're having too much, and a 309 00:13:39,200 --> 00:13:42,120 Speaker 1: period without it is probably needed just to reset your 310 00:13:42,160 --> 00:13:45,720 Speaker 1: position because basically, like all of those triggers in the brain, 311 00:13:45,840 --> 00:13:47,280 Speaker 1: the more of it you have, the more you want, 312 00:13:47,320 --> 00:13:49,679 Speaker 1: and if you're predisposed to being more dependent on it, 313 00:13:50,000 --> 00:13:51,880 Speaker 1: you will feel that you literally can't have a night 314 00:13:51,880 --> 00:13:53,920 Speaker 1: without it. And again that's a problem. 315 00:13:53,840 --> 00:13:56,240 Speaker 2: No, one hundred percent, because the guidelines really talk about 316 00:13:56,360 --> 00:13:58,760 Speaker 2: about ten sort of standard drinks a week, and a 317 00:13:58,800 --> 00:14:00,960 Speaker 2: typical bottle of wine. I'm talking like a seven to 318 00:14:00,960 --> 00:14:03,600 Speaker 2: fifty mil or a proper bottle of wine has about 319 00:14:03,679 --> 00:14:05,599 Speaker 2: seven to eight standard drinks, so if you've got to 320 00:14:05,600 --> 00:14:07,400 Speaker 2: pull ashop a bottle of wine on a Friday night, 321 00:14:07,559 --> 00:14:09,160 Speaker 2: you're kind of done for the week. Like, it doesn't 322 00:14:09,200 --> 00:14:11,760 Speaker 2: really leave you any other wiggle room to have any 323 00:14:11,760 --> 00:14:13,800 Speaker 2: other drinks on any other nights. We're certainly not saying 324 00:14:13,880 --> 00:14:15,600 Speaker 2: drink a whole bottle of wine at a night, but 325 00:14:15,679 --> 00:14:17,640 Speaker 2: that is a reality for a lot of Australians and 326 00:14:17,679 --> 00:14:19,880 Speaker 2: that is what they're drinking. It might not be you know, 327 00:14:19,920 --> 00:14:21,600 Speaker 2: in one sitting. It might be you know, you start 328 00:14:21,680 --> 00:14:23,920 Speaker 2: drinking it three four o'clock is you know, you're having 329 00:14:23,960 --> 00:14:25,880 Speaker 2: a backyard barbecue and then you kind of drink into 330 00:14:25,920 --> 00:14:29,000 Speaker 2: the night. It's very easy to have six seven standard drinks. 331 00:14:29,000 --> 00:14:30,840 Speaker 2: You don't think it is, but when you consider that 332 00:14:30,880 --> 00:14:32,960 Speaker 2: a sanded drink is only one hundred meals of wine, 333 00:14:33,040 --> 00:14:35,960 Speaker 2: it is very easy to get there over the course 334 00:14:35,960 --> 00:14:38,200 Speaker 2: of like a long kind of afternoon in drinking into 335 00:14:38,200 --> 00:14:40,680 Speaker 2: the night. So we're just saying just be aware of it. 336 00:14:41,040 --> 00:14:43,400 Speaker 2: Measure out your drinks, like hey like actually measure out 337 00:14:43,440 --> 00:14:45,960 Speaker 2: what one hundred meals of liquid looks like, so you're aware. 338 00:14:46,160 --> 00:14:48,280 Speaker 2: So if you're at a pub and they're just you're 339 00:14:48,320 --> 00:14:50,520 Speaker 2: at a wedding or something, and they're free pouring your alcohol. 340 00:14:50,560 --> 00:14:52,600 Speaker 2: You've got work drinks and it's you know, free bar 341 00:14:52,680 --> 00:14:55,360 Speaker 2: tab and they're just topping you up constantly. That's I 342 00:14:55,360 --> 00:14:57,000 Speaker 2: think that one of the most dangerous things is like 343 00:14:57,040 --> 00:14:58,800 Speaker 2: when you're at a wedding and they're just topping you up. 344 00:14:58,840 --> 00:15:01,080 Speaker 2: Because I will often be designate a driver at a 345 00:15:01,120 --> 00:15:02,600 Speaker 2: wedding because I only like to have kind of one 346 00:15:02,720 --> 00:15:04,520 Speaker 2: or two if it's not like a huge, you know, 347 00:15:04,640 --> 00:15:07,040 Speaker 2: celebration or something, and I always put my hand over 348 00:15:07,040 --> 00:15:08,800 Speaker 2: the glass because I'm like, the most dangerous thing is 349 00:15:08,800 --> 00:15:10,640 Speaker 2: when they just keep topping you up and you feel 350 00:15:10,680 --> 00:15:12,600 Speaker 2: like you're sitting there and you've had one glass, but 351 00:15:12,640 --> 00:15:14,520 Speaker 2: the reality is you're probably on like your third or 352 00:15:14,520 --> 00:15:17,080 Speaker 2: fourth drinks. You're just constantly being topped up. So I 353 00:15:17,080 --> 00:15:19,440 Speaker 2: think it's really important to be aware of how many 354 00:15:19,560 --> 00:15:21,160 Speaker 2: drinks you do have. So if it is a big 355 00:15:21,160 --> 00:15:23,600 Speaker 2: celebration where the alcohol's free, they're going around and they're 356 00:15:23,600 --> 00:15:26,280 Speaker 2: topping everybody off, just put your hand over your glass. 357 00:15:26,400 --> 00:15:28,880 Speaker 2: Make sure you finish your entire glass so you can 358 00:15:28,960 --> 00:15:30,800 Speaker 2: mentally just keep a track up. All Right, I've had 359 00:15:30,800 --> 00:15:32,720 Speaker 2: a one drink, I've had two drinks. I'm safe to 360 00:15:32,800 --> 00:15:35,520 Speaker 2: drive home. I'm not. It's I think it's a general 361 00:15:35,760 --> 00:15:38,560 Speaker 2: safety guideline, particularly for women, Like we shouldn't have to 362 00:15:38,600 --> 00:15:41,480 Speaker 2: say women shouldn't, you know, walk home themselves at night time. 363 00:15:41,520 --> 00:15:43,480 Speaker 2: But the reality is we have to be a little 364 00:15:43,480 --> 00:15:45,880 Speaker 2: bit careful and having four or five, six, seven, eight 365 00:15:45,960 --> 00:15:48,400 Speaker 2: drinks at a pub and then walking home by ourselves 366 00:15:48,600 --> 00:15:50,880 Speaker 2: probably isn't good because we don't really have enough wits 367 00:15:50,920 --> 00:15:52,720 Speaker 2: about us. So I think it is really important to 368 00:15:52,800 --> 00:15:55,440 Speaker 2: keep an eye on how many drinks you're having. And 369 00:15:55,440 --> 00:15:57,040 Speaker 2: there's no way you can do that if you're at 370 00:15:57,040 --> 00:15:59,720 Speaker 2: an event where you're constantly being topped up. So put 371 00:15:59,720 --> 00:16:02,040 Speaker 2: your hand every drink if they're coming around, and only 372 00:16:02,040 --> 00:16:04,160 Speaker 2: go and refill your glass or get another drink when 373 00:16:04,200 --> 00:16:06,840 Speaker 2: you've completely finished the first glass, just so that you're 374 00:16:06,840 --> 00:16:08,360 Speaker 2: aware of how many you've actually had. 375 00:16:08,680 --> 00:16:11,080 Speaker 1: And I think timing it is good because I've said 376 00:16:11,120 --> 00:16:13,840 Speaker 1: before on the podcast that big drinkers are quick drinkers, 377 00:16:14,320 --> 00:16:17,400 Speaker 1: and while it might take a glass for me, I'm 378 00:16:17,480 --> 00:16:20,600 Speaker 1: quite a slow drinker and it will take a good hour, 379 00:16:20,880 --> 00:16:23,000 Speaker 1: I'll find that they'll be finished in ten twenty minutes. 380 00:16:23,320 --> 00:16:26,080 Speaker 1: So having the rule of just one per hour goes 381 00:16:26,120 --> 00:16:29,240 Speaker 1: a long way at slowing drinking, as does putting. You 382 00:16:29,320 --> 00:16:31,480 Speaker 1: might only do half and then put it down because 383 00:16:31,480 --> 00:16:33,520 Speaker 1: it kind of goes warm and stuff anyway in Australia 384 00:16:33,560 --> 00:16:34,960 Speaker 1: at this time of year. So if you had a 385 00:16:34,960 --> 00:16:37,320 Speaker 1: function where it's not great quality, have a little bit, 386 00:16:37,440 --> 00:16:39,440 Speaker 1: put it down and then wait that period of time 387 00:16:39,480 --> 00:16:41,360 Speaker 1: for another and then you sort of have one glass 388 00:16:41,400 --> 00:16:43,680 Speaker 1: in totally even that looks like you've had two, and 389 00:16:43,760 --> 00:16:46,200 Speaker 1: drinking the soda water in between can really slow it down. 390 00:16:46,240 --> 00:16:49,120 Speaker 1: But it's really interesting. I always say to clients that 391 00:16:49,840 --> 00:16:52,320 Speaker 1: the first time you say no is the hardest. You know, 392 00:16:52,360 --> 00:16:54,360 Speaker 1: if you're with a feeder, and the first time you 393 00:16:54,400 --> 00:16:56,760 Speaker 1: say no, you'll sort of and the next time it won't. 394 00:16:56,840 --> 00:16:59,920 Speaker 1: It'll become a lot easier. So if you're prone to 395 00:17:00,120 --> 00:17:02,200 Speaker 1: drinking too much and no you need to cut back, 396 00:17:02,480 --> 00:17:04,720 Speaker 1: the first time you say no or put it down 397 00:17:04,800 --> 00:17:07,640 Speaker 1: quickly will be more difficult and it will only get easier. 398 00:17:07,800 --> 00:17:09,800 Speaker 1: So I just encourage you to be really clear about 399 00:17:09,800 --> 00:17:11,720 Speaker 1: when you are going to drink this festive season and 400 00:17:11,720 --> 00:17:14,280 Speaker 1: when you're not, and when it's not good quality alcohol 401 00:17:14,480 --> 00:17:18,320 Speaker 1: you know, and have some strategies for keeping your volume controlled. 402 00:17:18,640 --> 00:17:22,320 Speaker 1: Benefit your health, but also just your overall calorie intake 403 00:17:22,359 --> 00:17:24,800 Speaker 1: at this time of year, which leads me on to 404 00:17:24,920 --> 00:17:30,080 Speaker 1: our next segment land, which is cannapays. Because cannapais are very, 405 00:17:30,240 --> 00:17:36,480 Speaker 1: very tricky. Finger food is the standard catering option, you know, 406 00:17:36,520 --> 00:17:39,840 Speaker 1: whether you go to a fortieth birthday, whether you're arranging 407 00:17:39,880 --> 00:17:42,919 Speaker 1: food for a function, whether it's instead of having a 408 00:17:42,920 --> 00:17:45,840 Speaker 1: sit down meal, you're having what they call small meals. 409 00:17:46,359 --> 00:17:48,439 Speaker 1: But the cost of food is high, which means that 410 00:17:48,480 --> 00:17:53,800 Speaker 1: for people to do meat or chicken, skewers, sashimi, oysters, prawns, 411 00:17:54,040 --> 00:17:57,399 Speaker 1: fresh rice, paper rolls, it's expensive to do that. You know, 412 00:17:57,440 --> 00:17:59,879 Speaker 1: a plate of catering sushi could cost you hundred dollars. 413 00:18:00,160 --> 00:18:02,600 Speaker 1: So what do they do instead? We do the fried 414 00:18:02,600 --> 00:18:05,560 Speaker 1: food because it's cheap. So we do spring rolls, We 415 00:18:05,680 --> 00:18:10,080 Speaker 1: do aaranchini balls, we do curry puffs, we do many keiches. Now, 416 00:18:10,600 --> 00:18:15,399 Speaker 1: the issue is that these offer very little nutrient value overall. 417 00:18:15,920 --> 00:18:18,240 Speaker 1: In some cases, if there's pastry, they're probably a source 418 00:18:18,240 --> 00:18:22,240 Speaker 1: of transfats. They are high in calories. They're incredibly easy 419 00:18:22,240 --> 00:18:25,399 Speaker 1: to overeat, Like three maybe five canipas is literally the 420 00:18:25,400 --> 00:18:27,960 Speaker 1: same number of calories as a meal, and yet it 421 00:18:28,000 --> 00:18:31,680 Speaker 1: barely touches the side. It is so easy to overeat. 422 00:18:32,160 --> 00:18:34,639 Speaker 1: So again, not wanting to be the Christmas Grinch and 423 00:18:34,680 --> 00:18:37,360 Speaker 1: say don't eat anything at the party, I would say, 424 00:18:37,440 --> 00:18:40,840 Speaker 1: don't waste your calories at the party on poor quality food. 425 00:18:40,880 --> 00:18:43,440 Speaker 1: And if you're going to the standard work Christmas party 426 00:18:43,760 --> 00:18:46,280 Speaker 1: where budgets are tight and they're offering that kind of food, 427 00:18:46,400 --> 00:18:48,399 Speaker 1: or it's an RSL, I shouldn't have RSSEL because you'd 428 00:18:48,400 --> 00:18:50,640 Speaker 1: love an RSL, but you're at a club and it's 429 00:18:50,680 --> 00:18:54,239 Speaker 1: sort of that standard catering option before an event, and 430 00:18:54,280 --> 00:18:57,640 Speaker 1: it's really not great quality. I would kind of eat 431 00:18:57,640 --> 00:19:00,119 Speaker 1: before you go and not waste it. Now, if if 432 00:19:00,160 --> 00:19:03,080 Speaker 1: you get there and there's amazing skewers and sort of 433 00:19:03,480 --> 00:19:06,200 Speaker 1: you know, little stir fried pots and really great food, 434 00:19:06,280 --> 00:19:08,040 Speaker 1: enjoy it, go for it. But I think just really 435 00:19:08,040 --> 00:19:10,760 Speaker 1: try not to waste calories on that stuff, because even 436 00:19:10,800 --> 00:19:12,439 Speaker 1: if we like it, we all know it makes us 437 00:19:12,440 --> 00:19:15,680 Speaker 1: feel terrible the next day. You haven't had any nutrition, 438 00:19:16,320 --> 00:19:18,480 Speaker 1: and really, as I said, you're just getting this massive 439 00:19:18,480 --> 00:19:21,399 Speaker 1: calorie meal, often with poor quality wine, and no wonder 440 00:19:21,400 --> 00:19:24,040 Speaker 1: we feel gluggy and bloated and gain weight over the 441 00:19:24,119 --> 00:19:27,440 Speaker 1: Christmas period if that's happening multiple times a week, yeah, 442 00:19:27,480 --> 00:19:28,080 Speaker 1: one hundred percent. 443 00:19:28,080 --> 00:19:29,800 Speaker 2: And the more wine you tend to trick, the more 444 00:19:29,840 --> 00:19:31,520 Speaker 2: canapase you tend to eat. So it's sort of this 445 00:19:31,680 --> 00:19:33,800 Speaker 2: difficult cycle to get out of. But it brings me 446 00:19:33,840 --> 00:19:35,959 Speaker 2: back to my initial point. Be a food stop, Like 447 00:19:36,000 --> 00:19:37,840 Speaker 2: you have to be a food stop. Like if you 448 00:19:37,960 --> 00:19:40,680 Speaker 2: love spring rolls, like I would argue that the spring 449 00:19:40,760 --> 00:19:42,959 Speaker 2: rolls offered at like the work function are not going 450 00:19:43,040 --> 00:19:44,919 Speaker 2: to be great quality, right, But if you go to 451 00:19:45,000 --> 00:19:48,239 Speaker 2: your favorite tie shop and the prawn spring rolls are 452 00:19:48,280 --> 00:19:50,080 Speaker 2: the favorite thing that you love and you look forward 453 00:19:50,119 --> 00:19:52,360 Speaker 2: to it for weeks on and like go and enjoyed that. 454 00:19:52,520 --> 00:19:54,840 Speaker 2: We're really trying to teach you to be a food 455 00:19:54,880 --> 00:19:57,680 Speaker 2: snob and only really eat great quality food. And if 456 00:19:57,720 --> 00:20:00,000 Speaker 2: you don't know what's on offer, you should be eat 457 00:20:00,200 --> 00:20:02,760 Speaker 2: before you go, Like there's really no excuses, like I'm 458 00:20:02,760 --> 00:20:05,200 Speaker 2: busy ya da yah, Like go to the party thirty minutes, 459 00:20:05,280 --> 00:20:07,040 Speaker 2: Like it's really not a big deal. You have to 460 00:20:07,040 --> 00:20:09,840 Speaker 2: eat before you go. If not, you will overeat just 461 00:20:09,880 --> 00:20:12,359 Speaker 2: that stuff that's just fried and you know that that 462 00:20:12,600 --> 00:20:15,240 Speaker 2: terrible type oil, Like it's just no good there's often 463 00:20:15,280 --> 00:20:17,640 Speaker 2: like a big platter of wedges, and the more you drink, 464 00:20:17,640 --> 00:20:20,160 Speaker 2: the more you eat. And often these things go quite 465 00:20:20,280 --> 00:20:23,119 Speaker 2: late as well. So I think having the mindset where, oh, 466 00:20:23,200 --> 00:20:25,800 Speaker 2: I'll eat when I get home, Like so many clients 467 00:20:25,840 --> 00:20:27,720 Speaker 2: of mine, they're they're you know, try to do the 468 00:20:27,800 --> 00:20:29,160 Speaker 2: right thing. They're like, I'll eat when I get home. 469 00:20:29,160 --> 00:20:30,840 Speaker 2: I'm like, no, no, no, you won't. You'll eat before 470 00:20:30,880 --> 00:20:33,000 Speaker 2: you go, because I know what the reality is. We 471 00:20:33,080 --> 00:20:35,280 Speaker 2: think we'll say an hour, but then you know, as women, 472 00:20:35,359 --> 00:20:37,160 Speaker 2: we feel guilty, we don't want to leave, or we're 473 00:20:37,160 --> 00:20:39,240 Speaker 2: actually having a good time, so we stick around and 474 00:20:39,280 --> 00:20:41,240 Speaker 2: before we know it, we plan to leave at seven 475 00:20:41,320 --> 00:20:44,320 Speaker 2: seven thirty. It's now nine o'clock and we're like starving, 476 00:20:44,400 --> 00:20:46,399 Speaker 2: We're going to have to eat something. So I always 477 00:20:46,440 --> 00:20:48,480 Speaker 2: think that, don't ever plan to eat when you get home, 478 00:20:48,760 --> 00:20:51,359 Speaker 2: just eat before you go. And sometimes clients say to me, oh, 479 00:20:51,400 --> 00:20:53,240 Speaker 2: but you know it starts at five thirty, Like cool, 480 00:20:53,359 --> 00:20:55,320 Speaker 2: eat it poor thirty. I don't have a problem with 481 00:20:55,359 --> 00:20:58,160 Speaker 2: people eating early at ninety nine percent of the time, 482 00:20:58,560 --> 00:21:00,800 Speaker 2: if I know, it's kind of face on. I want 483 00:21:00,800 --> 00:21:03,080 Speaker 2: my clients to eat before they go, and it's not 484 00:21:03,200 --> 00:21:05,320 Speaker 2: like oh my gosh, you can't ever eat a spring roll. 485 00:21:05,400 --> 00:21:07,040 Speaker 2: Like I don't care if they eat a spring roll there, 486 00:21:07,119 --> 00:21:09,240 Speaker 2: but I don't want them to eat five spring rolls 487 00:21:09,280 --> 00:21:12,280 Speaker 2: and three sausage rolls and you know, two handfuls of 488 00:21:12,280 --> 00:21:15,440 Speaker 2: the wedges because they're starving because they didn't eat any 489 00:21:15,520 --> 00:21:18,280 Speaker 2: kind of protein or fiber before they actually went. And 490 00:21:18,320 --> 00:21:20,399 Speaker 2: sometimes it's as easy as like a tup of protein 491 00:21:20,480 --> 00:21:23,200 Speaker 2: yogurt and an apple, or you know, it's a little 492 00:21:23,280 --> 00:21:25,720 Speaker 2: mini turkey and salad rap and that's just enough that 493 00:21:25,840 --> 00:21:28,919 Speaker 2: you're not walking into that event absolutely starving and hunting 494 00:21:28,960 --> 00:21:31,359 Speaker 2: down the pork guy with the cannopept platter because you 495 00:21:31,400 --> 00:21:33,000 Speaker 2: know you're about to eat your arm off because you're 496 00:21:33,040 --> 00:21:36,040 Speaker 2: so hungry. So really, ninety percent of people should be 497 00:21:36,040 --> 00:21:38,680 Speaker 2: eating before they go, unless they know they're just you know, 498 00:21:38,880 --> 00:21:41,680 Speaker 2: dipping in, popping in, saying hello and they're straight back 499 00:21:41,720 --> 00:21:43,520 Speaker 2: out of there again, and you know that you can 500 00:21:43,560 --> 00:21:45,560 Speaker 2: actually make it home for dinner, or you know that 501 00:21:45,600 --> 00:21:48,199 Speaker 2: you're that personality type that is strong enough to just 502 00:21:48,240 --> 00:21:50,840 Speaker 2: be like no, no, no, okay, goodbye, and you know 503 00:21:50,920 --> 00:21:52,879 Speaker 2: actually leave at the time you'll say you will. But 504 00:21:52,960 --> 00:21:55,560 Speaker 2: most of us, myself included, feel bad and feel guilty 505 00:21:55,640 --> 00:21:57,399 Speaker 2: and don't want to leave once we're there. So I 506 00:21:57,400 --> 00:21:59,280 Speaker 2: think the reality is that most of us should be 507 00:21:59,320 --> 00:22:02,399 Speaker 2: eating proper balanced meal, even if it's a late lunch, 508 00:22:02,440 --> 00:22:05,280 Speaker 2: even if it's a decent sized snack before we go, 509 00:22:05,400 --> 00:22:07,560 Speaker 2: something with a bit of protein, a bit of fresh food, 510 00:22:07,640 --> 00:22:10,520 Speaker 2: some veggie or some fiber bulk in there, even just 511 00:22:10,560 --> 00:22:13,080 Speaker 2: to fill our tummies up that twenty thirty forty percent 512 00:22:13,280 --> 00:22:15,320 Speaker 2: so we're not walking and starving because the reality is 513 00:22:15,359 --> 00:22:18,119 Speaker 2: you're not going to get beautiful prawn cocktails. You're not 514 00:22:18,119 --> 00:22:20,000 Speaker 2: going to get you know, the chicken skewers, You're not 515 00:22:20,000 --> 00:22:22,080 Speaker 2: going to get the beautiful rice paper rolls. You're just 516 00:22:22,160 --> 00:22:24,680 Speaker 2: not That's not the budgets that people have these days. 517 00:22:24,720 --> 00:22:26,920 Speaker 2: Unless you do know it's a very fancy friend or 518 00:22:26,960 --> 00:22:29,720 Speaker 2: a very very fancy party, as Zuzzi said, most of 519 00:22:29,720 --> 00:22:32,320 Speaker 2: it will just be fried food basically. 520 00:22:32,080 --> 00:22:34,600 Speaker 1: And if you're catering, I think a really good option 521 00:22:34,840 --> 00:22:38,360 Speaker 1: is people love finger sandwiches. They love a finger sandwich, 522 00:22:38,440 --> 00:22:40,400 Speaker 1: and that can be really quite healthy. And I think 523 00:22:40,400 --> 00:22:42,520 Speaker 1: we've spoken about how to make platters up which are 524 00:22:42,560 --> 00:22:45,320 Speaker 1: really quite healthy as well, so you can easily do 525 00:22:45,680 --> 00:22:48,840 Speaker 1: the veggie dips, sorts of veggie sticks, some thin type cheeses. 526 00:22:49,320 --> 00:22:51,639 Speaker 1: You know, you can do the prawns wrapped in things, 527 00:22:51,680 --> 00:22:55,000 Speaker 1: the smoke seafood. So there's certainly options if you've got 528 00:22:55,000 --> 00:22:58,040 Speaker 1: time and energy, could make your own healthy rice paper 529 00:22:58,119 --> 00:23:02,000 Speaker 1: rolls with lean chicken breast and parent and cucumber sticks. 530 00:23:02,040 --> 00:23:05,439 Speaker 1: So there are lots of healthy cannopees online. I've got 531 00:23:05,440 --> 00:23:07,679 Speaker 1: a lot of smoke salmon ones on my Instagram, So 532 00:23:07,720 --> 00:23:09,919 Speaker 1: there are options, but I think it's more lean when 533 00:23:09,960 --> 00:23:12,280 Speaker 1: you're not in control of it. And generally the catering 534 00:23:12,359 --> 00:23:16,480 Speaker 1: is cheaper, cheap and nasty options. And yeah, unless it's 535 00:23:16,480 --> 00:23:18,320 Speaker 1: sort of and even then it's not a special occasion. 536 00:23:18,320 --> 00:23:19,960 Speaker 1: If it's just run of them milk catering, the key 537 00:23:20,040 --> 00:23:23,520 Speaker 1: is absolutely to eat beforehand. But I've got I mean 538 00:23:23,560 --> 00:23:26,280 Speaker 1: lovely Anne. I'm in love for the first time, maybe 539 00:23:26,280 --> 00:23:29,280 Speaker 1: second or third in my life. I have found some 540 00:23:29,560 --> 00:23:33,240 Speaker 1: amazing chicken breasts at Woolworths. Have you seen this product? 541 00:23:33,720 --> 00:23:34,840 Speaker 2: I have not. They're on sale. 542 00:23:35,080 --> 00:23:37,240 Speaker 1: There's a new Rayes. They are on sale for eight 543 00:23:37,240 --> 00:23:40,080 Speaker 1: dollars fifty at time of recording, saving how much two 544 00:23:40,080 --> 00:23:42,760 Speaker 1: fifty dollars, So they're usually ten to fifty. So there's 545 00:23:42,760 --> 00:23:47,520 Speaker 1: this new range of barbecue chicken packs. They're all different flavors. 546 00:23:47,880 --> 00:23:50,640 Speaker 1: They're in the fresh section, the chicken section of Woolies. 547 00:23:50,720 --> 00:23:53,000 Speaker 1: In that new section, they've got whether there's kind of 548 00:23:53,000 --> 00:23:55,600 Speaker 1: a lot of ready to go options. There's like sausages, 549 00:23:55,640 --> 00:23:57,879 Speaker 1: and then there's like the pulled meats with marinade or 550 00:23:58,160 --> 00:23:59,800 Speaker 1: the chicken skewers, and then this is sort of at 551 00:23:59,840 --> 00:24:01,280 Speaker 1: the t hop. It in the chicken and they've got 552 00:24:01,320 --> 00:24:04,440 Speaker 1: three or four different flavors of these marinated chicken breast. 553 00:24:04,480 --> 00:24:06,840 Speaker 1: So the one I've chosen today is the barbecue chicken 554 00:24:06,880 --> 00:24:09,240 Speaker 1: breast Greek style. It's five hundred grams, so you get 555 00:24:09,240 --> 00:24:12,560 Speaker 1: four decent serves and it is such a good product. 556 00:24:12,680 --> 00:24:17,440 Speaker 1: So the ingredients are ninety five percent rspcaproof chicken breast 557 00:24:17,880 --> 00:24:20,640 Speaker 1: with a five percent marinate. And one of the feedback 558 00:24:20,680 --> 00:24:23,240 Speaker 1: points we sometimes get is that if we've recommended products 559 00:24:23,240 --> 00:24:26,359 Speaker 1: that do have added flavors, people are like, make your own, 560 00:24:26,880 --> 00:24:29,040 Speaker 1: But this is healthier, I reckon than what you could 561 00:24:29,080 --> 00:24:31,840 Speaker 1: even make at home, and probably taste better. So it's 562 00:24:31,920 --> 00:24:35,120 Speaker 1: just got for five percent only, so a light marinaate sugar, salt, 563 00:24:35,240 --> 00:24:39,640 Speaker 1: multed extra and maze, flour, vegetable powders, some garlic, food acid, spices, 564 00:24:39,720 --> 00:24:43,480 Speaker 1: natural color, flavor powder. Like even though there's a lot 565 00:24:43,480 --> 00:24:46,480 Speaker 1: of ingredients, it's very clean for five percent of ingredients 566 00:24:47,080 --> 00:24:49,280 Speaker 1: perse serving size one hundred and twenty five grams. And 567 00:24:49,359 --> 00:24:51,560 Speaker 1: I like them then because they've bashed the chicken breast 568 00:24:51,600 --> 00:24:54,560 Speaker 1: down so it's really thin, so it looks massive, but 569 00:24:54,680 --> 00:24:57,159 Speaker 1: it's not. It's just like really well done, so it 570 00:24:57,240 --> 00:24:59,680 Speaker 1: looks like a big portionum. It's only got one hundred 571 00:24:59,680 --> 00:25:03,760 Speaker 1: and fifty calories preserve a massive twenty seven grams of protein. 572 00:25:04,359 --> 00:25:07,160 Speaker 1: It's extremely lean, low fat, low saturated fat, as you'd 573 00:25:07,200 --> 00:25:09,760 Speaker 1: expect chicken breast to be. Tiny bit of sugar one 574 00:25:09,760 --> 00:25:13,800 Speaker 1: point five grams, insignificant four hundred and forty eight milligrams sodium, again, 575 00:25:13,880 --> 00:25:17,600 Speaker 1: fairly low for a sort of marinate on anything. And 576 00:25:17,680 --> 00:25:20,320 Speaker 1: I just think, what a fantastic product, because sometimes if 577 00:25:20,359 --> 00:25:23,080 Speaker 1: people are trying to keep their dinners light, you know, 578 00:25:23,200 --> 00:25:26,359 Speaker 1: you winge and think, oh, that's boring chicken breast and vegetables, 579 00:25:26,359 --> 00:25:29,600 Speaker 1: and here you've got this delicious, lean chicken breast with 580 00:25:29,640 --> 00:25:32,480 Speaker 1: a light marinade. So it's got beautiful flavor that you 581 00:25:32,520 --> 00:25:35,160 Speaker 1: can serve with salad or roast veggies, and you don't 582 00:25:35,160 --> 00:25:37,920 Speaker 1: feel like it's boring or diet food at a really 583 00:25:37,920 --> 00:25:40,240 Speaker 1: good price point, like that's like two dollars fifty per 584 00:25:40,320 --> 00:25:44,960 Speaker 1: serve leanne of twenty seven grams of protein. Can't fault it. 585 00:25:45,200 --> 00:25:47,520 Speaker 1: So I think the more of these products at supermarket, 586 00:25:47,600 --> 00:25:51,800 Speaker 1: the better. Specifically designed for barbecue. Now, we recently covered barbecues, 587 00:25:51,880 --> 00:25:55,119 Speaker 1: because everyone eats these fatty sausages. Well, just take a 588 00:25:55,160 --> 00:25:57,600 Speaker 1: packet of these. If you go to a family barbie 589 00:25:57,840 --> 00:25:59,919 Speaker 1: and you set you've got beautiful chicken. You can do 590 00:26:00,000 --> 00:26:01,600 Speaker 1: but for the week. If you cooked it on the barbie, 591 00:26:01,640 --> 00:26:03,960 Speaker 1: you could have it for your sandwiches for the kids' lunches. 592 00:26:04,359 --> 00:26:06,320 Speaker 1: I think there's a honey mustard one. There's a few 593 00:26:06,320 --> 00:26:09,720 Speaker 1: different mango maybe flavor. But yeah, big thumbs up from me. 594 00:26:09,880 --> 00:26:12,320 Speaker 1: I think well done, Willies. The more of these convenient, 595 00:26:12,400 --> 00:26:15,560 Speaker 1: tasty meal options that we have, the better for busy people. 596 00:26:16,320 --> 00:26:18,520 Speaker 2: Yeah, great, I like it. The other flavor is sweet 597 00:26:18,520 --> 00:26:21,399 Speaker 2: and tangy mustard. I will note for our Celiaci it 598 00:26:21,440 --> 00:26:23,719 Speaker 2: does contain gluten. It within the flavoring is a bit 599 00:26:23,760 --> 00:26:25,600 Speaker 2: of barley, But yeah, I think that they are a 600 00:26:25,640 --> 00:26:28,200 Speaker 2: great fine. They're pounded out, so they call them chicken 601 00:26:28,240 --> 00:26:30,560 Speaker 2: breast steaks, so they're nice and flat, which is good. 602 00:26:30,560 --> 00:26:32,320 Speaker 2: So they'd be really good for like you know, wraps 603 00:26:32,320 --> 00:26:34,520 Speaker 2: even or even just leftovers. Like I think it's a 604 00:26:34,520 --> 00:26:37,439 Speaker 2: really affordable price point too, on sale eight p fifty, 605 00:26:37,840 --> 00:26:40,480 Speaker 2: Like I pay more than that for standard like chicken 606 00:26:40,520 --> 00:26:42,560 Speaker 2: tender lines, I'm pretty sure. So I actually think that's 607 00:26:42,600 --> 00:26:44,679 Speaker 2: a really really good price point. And yeah, you can 608 00:26:44,720 --> 00:26:46,719 Speaker 2: make your own marinate at home, but when you're you know, 609 00:26:46,800 --> 00:26:49,080 Speaker 2: doing sometimes I don't get the Krystol fives thirty after 610 00:26:49,160 --> 00:26:51,840 Speaker 2: daycare run, like sometimes you know, dinner, you just need 611 00:26:51,880 --> 00:26:54,040 Speaker 2: something like to literally whack on the stove. You don't 612 00:26:54,040 --> 00:26:55,960 Speaker 2: even have fible ten minutes to make up a marinade 613 00:26:56,000 --> 00:26:58,560 Speaker 2: because kids are screaming at you and people need to eat, 614 00:26:58,600 --> 00:27:00,880 Speaker 2: and it's all the things. So where we can find 615 00:27:00,960 --> 00:27:03,280 Speaker 2: quick and easy products, we are all for it. On 616 00:27:03,320 --> 00:27:05,560 Speaker 2: the Intrusion cat. If you want to make your own marionnaid, 617 00:27:05,720 --> 00:27:08,120 Speaker 2: you go ahead and be my guest. But I think 618 00:27:08,240 --> 00:27:10,639 Speaker 2: this is a great product, And yeah, I think we 619 00:27:10,680 --> 00:27:12,600 Speaker 2: are going to be seeing more and more great products 620 00:27:12,640 --> 00:27:15,760 Speaker 2: available because we're demanding them as consumers where even more 621 00:27:15,760 --> 00:27:18,199 Speaker 2: and more time poor, we're wanting more healthy options and 622 00:27:18,200 --> 00:27:22,040 Speaker 2: where we can. It's also ninety five percent Australian ingredients 623 00:27:22,080 --> 00:27:24,480 Speaker 2: as well, which is excellent too. Does all Australiane chicken, 624 00:27:24,480 --> 00:27:25,000 Speaker 2: which we like. 625 00:27:25,480 --> 00:27:26,919 Speaker 1: Yeah, so check it out and let us know how 626 00:27:26,960 --> 00:27:29,360 Speaker 1: you find it all right ly, And for our final 627 00:27:29,440 --> 00:27:32,080 Speaker 1: segment of the day, a question or at swimming because 628 00:27:32,119 --> 00:27:35,160 Speaker 1: a few of our listeners have decided that the water 629 00:27:35,359 --> 00:27:38,119 Speaker 1: is warm enough now to have a dip, and you know, 630 00:27:38,280 --> 00:27:41,399 Speaker 1: is swimming a good form of exercise? What do you 631 00:27:41,480 --> 00:27:43,520 Speaker 1: usually end would say? Yeah, I think so. 632 00:27:43,560 --> 00:27:45,760 Speaker 2: Absolutely. Swimming's a great form of exercise. It's like it's 633 00:27:45,760 --> 00:27:48,119 Speaker 2: full body, it's low impact, so it's really good for 634 00:27:48,200 --> 00:27:50,439 Speaker 2: anyone who has like injuries, they're going through a bit 635 00:27:50,480 --> 00:27:53,240 Speaker 2: of a rehab program, you've got chronic pain, back pain, 636 00:27:53,320 --> 00:27:55,919 Speaker 2: kneepan arthritis. I think it's a great option. I've got 637 00:27:55,920 --> 00:27:58,080 Speaker 2: a lot of clients who enjoy swimming. Maybe not so 638 00:27:58,160 --> 00:28:00,560 Speaker 2: much in winter, definitely in the warmer month, but I 639 00:28:00,600 --> 00:28:03,120 Speaker 2: think from like a general health perspective, it absolutely counts 640 00:28:03,160 --> 00:28:06,199 Speaker 2: as exercise. It's really good from a cardiovascular and a 641 00:28:06,200 --> 00:28:08,520 Speaker 2: metabolic health perspective. It's great for your heart and your 642 00:28:08,560 --> 00:28:12,159 Speaker 2: lung capacity. But like everything that you know, the intensity matters. 643 00:28:12,200 --> 00:28:14,840 Speaker 2: So are you just doing you know, the slowest labs possible, 644 00:28:14,840 --> 00:28:17,000 Speaker 2: which would be me because I'm not a strong swimmer, 645 00:28:17,200 --> 00:28:18,720 Speaker 2: or are you going in there and you're doing like 646 00:28:18,840 --> 00:28:21,760 Speaker 2: really like moderate Freestralia, you're doing pretty like moderate like 647 00:28:21,840 --> 00:28:24,639 Speaker 2: butterfly up and down the pool and how long? Of 648 00:28:24,640 --> 00:28:26,320 Speaker 2: course you know you're jumping in for ten minutes and 649 00:28:26,359 --> 00:28:28,320 Speaker 2: you're doing two three laps and jumping out, or are 650 00:28:28,359 --> 00:28:31,280 Speaker 2: you swimming you know, consistently the entire time for the 651 00:28:31,359 --> 00:28:34,639 Speaker 2: full hour. So I think that intensity matters, and I 652 00:28:34,640 --> 00:28:37,239 Speaker 2: think of how often you do it as well, But 653 00:28:37,280 --> 00:28:39,160 Speaker 2: I think it's I think it's wonderful. Any form of 654 00:28:39,200 --> 00:28:41,320 Speaker 2: exercise is great for your mental health, it's great for 655 00:28:41,360 --> 00:28:43,960 Speaker 2: your stress. It's probably not going to it's not the 656 00:28:43,960 --> 00:28:46,480 Speaker 2: same as resistance space training. So we know that women, 657 00:28:46,600 --> 00:28:49,080 Speaker 2: particularly once you're past the age of forty, need to 658 00:28:49,120 --> 00:28:51,840 Speaker 2: do something from like a bone and a muscle perspective, 659 00:28:52,040 --> 00:28:54,280 Speaker 2: so it's not going to give you that benefit. So 660 00:28:54,320 --> 00:28:57,479 Speaker 2: I would say swimming alongside two days of resistance training 661 00:28:57,560 --> 00:28:59,720 Speaker 2: is great, but swimming overall, like, I don't have a 662 00:28:59,760 --> 00:29:01,560 Speaker 2: problem with it at all. I think it's a wonderful 663 00:29:01,600 --> 00:29:03,480 Speaker 2: form of exercise, and I think if you enjoy it, 664 00:29:03,560 --> 00:29:04,959 Speaker 2: you know, go for it. But I wouldn't say if 665 00:29:04,960 --> 00:29:07,520 Speaker 2: somebody didn't enjoy swimming, it's not something i'd push them into. 666 00:29:07,760 --> 00:29:09,960 Speaker 2: I think that there are other great forms of exercise 667 00:29:10,000 --> 00:29:11,880 Speaker 2: as well. But I do think the most important thing 668 00:29:12,040 --> 00:29:14,239 Speaker 2: is to find something that you love because you can 669 00:29:14,280 --> 00:29:16,720 Speaker 2: actually do it regularly and you can do it consistently 670 00:29:16,800 --> 00:29:18,840 Speaker 2: long terms. If you're a swimmer and you love it, 671 00:29:18,880 --> 00:29:21,760 Speaker 2: absolutely it's a great form of exercise, but don't forget 672 00:29:21,760 --> 00:29:23,760 Speaker 2: you still need to do some of that resistance or 673 00:29:23,800 --> 00:29:25,000 Speaker 2: weight based training as well. 674 00:29:25,760 --> 00:29:27,680 Speaker 1: Yeah, I don't know if I agree with you. I 675 00:29:27,720 --> 00:29:31,200 Speaker 1: think it's movement I would like in swimming to walking, 676 00:29:32,080 --> 00:29:35,800 Speaker 1: So it's great its intensity, though it is most people 677 00:29:35,840 --> 00:29:38,520 Speaker 1: can't swim at the intensity is required to burn the 678 00:29:38,600 --> 00:29:42,640 Speaker 1: calories unless you're rer Thorpe because they do a lap stop. 679 00:29:42,840 --> 00:29:45,400 Speaker 1: Do a lap stop. Now, I'm a good swimmer, like 680 00:29:45,640 --> 00:29:48,680 Speaker 1: good like, I can swim and do easier ka, but 681 00:29:49,200 --> 00:29:51,920 Speaker 1: it's not The heart rate is not like one fifty 682 00:29:51,960 --> 00:29:55,360 Speaker 1: one sixty like it's at that lower kind of level. 683 00:29:55,560 --> 00:29:59,040 Speaker 1: So what I often see is people who love to 684 00:29:59,160 --> 00:30:01,680 Speaker 1: swim and they'll say, oh, well, I'm going to the 685 00:30:01,720 --> 00:30:03,520 Speaker 1: pool three times a week, and I'll be like, yeah, 686 00:30:03,560 --> 00:30:05,880 Speaker 1: But it's not translating on the scales because it's not 687 00:30:06,000 --> 00:30:08,000 Speaker 1: the heart rate's not elevated for as long because we 688 00:30:08,040 --> 00:30:10,680 Speaker 1: you stop all the time. Because to be that fit 689 00:30:10,760 --> 00:30:12,800 Speaker 1: to keep going, you have to be super fit like 690 00:30:12,840 --> 00:30:16,360 Speaker 1: an athlete. So you know, unless you you know Susy 691 00:30:16,400 --> 00:30:18,880 Speaker 1: O'Neill who goes and turns out two k for a 692 00:30:18,960 --> 00:30:22,400 Speaker 1: quick workout in the morning, or Haley Lewis, probably it's 693 00:30:22,520 --> 00:30:25,000 Speaker 1: great for all the things you describe for people who 694 00:30:25,040 --> 00:30:28,160 Speaker 1: can't move very much, for joints, for flexibility, it really 695 00:30:28,200 --> 00:30:30,760 Speaker 1: stretches you out, for strength through the shoulder and upper body. 696 00:30:30,760 --> 00:30:33,360 Speaker 1: It's great for breathing, but it's not going to give 697 00:30:33,400 --> 00:30:36,800 Speaker 1: you the fat loss that higher intensity cardio like running, 698 00:30:36,840 --> 00:30:40,760 Speaker 1: fast walking, exercise classes, cross fit, the bike, it's not 699 00:30:40,880 --> 00:30:43,000 Speaker 1: the same. So I sort of said in my clients, 700 00:30:43,000 --> 00:30:44,440 Speaker 1: so if you want to do it once maybe twice 701 00:30:44,440 --> 00:30:47,240 Speaker 1: a week thirty minutes, great, but you still have to 702 00:30:47,240 --> 00:30:49,440 Speaker 1: do the other stuff. You can't suburdy and it's not 703 00:30:49,520 --> 00:30:52,560 Speaker 1: the same level. So it's a really interesting one because 704 00:30:53,480 --> 00:30:55,560 Speaker 1: it takes a lot out of people, so they feel 705 00:30:55,600 --> 00:30:58,000 Speaker 1: like it's really it's a bit like pilate's, like it 706 00:30:58,120 --> 00:30:59,680 Speaker 1: really takes it out of you. So you're feeling like 707 00:30:59,680 --> 00:31:01,960 Speaker 1: you've had a great workout, but it's just not hitting 708 00:31:02,320 --> 00:31:05,200 Speaker 1: that elevated heart rate for long enough because people can't 709 00:31:05,240 --> 00:31:08,400 Speaker 1: generally swim non stop for twenty minutes without stopping. Most 710 00:31:08,440 --> 00:31:10,600 Speaker 1: of us will do a couple of laps and stop 711 00:31:10,720 --> 00:31:14,120 Speaker 1: and then come back, you know. So it's an interesting one. 712 00:31:14,240 --> 00:31:17,520 Speaker 1: So I think great, huge benefits, but you will have 713 00:31:17,600 --> 00:31:20,160 Speaker 1: to do some other exercise with heart rate training and 714 00:31:20,240 --> 00:31:24,320 Speaker 1: resistance to get your complete balance, and specifically, if the 715 00:31:24,360 --> 00:31:26,479 Speaker 1: goal is fat loss, you probably will need to do 716 00:31:26,560 --> 00:31:29,480 Speaker 1: more whole body movement stuff that gets that heart rate 717 00:31:29,520 --> 00:31:32,240 Speaker 1: elevated consistently for a good twenty thirty minutes a few 718 00:31:32,280 --> 00:31:32,960 Speaker 1: times a week. 719 00:31:33,640 --> 00:31:34,320 Speaker 2: Yeah, yeah, I agreed. 720 00:31:34,600 --> 00:31:37,360 Speaker 1: Okay, all right, thanks for listening to the Nutition Couch. 721 00:31:37,360 --> 00:31:39,640 Speaker 1: We hope that your party season's going well and that 722 00:31:39,640 --> 00:31:42,120 Speaker 1: the information has given you some tricks and tips today. 723 00:31:42,600 --> 00:31:44,720 Speaker 1: If you haven't seen already, please check out our design 724 00:31:44,760 --> 00:31:47,840 Speaker 1: by Dietitians Range of evidence based supplements, including our brand 725 00:31:47,880 --> 00:31:51,120 Speaker 1: new hydrate, which is specifically formulated to aid the fluid 726 00:31:51,160 --> 00:31:53,800 Speaker 1: requirements of busy women. And we look forward to seeing 727 00:31:53,800 --> 00:31:56,200 Speaker 1: you next time for our regular weekly episode. 728 00:31:56,320 --> 00:32:00,840 Speaker 2: Have a great week, catch you guys next week. Most