1 00:00:00,400 --> 00:00:04,360 Speaker 1: On today's Midweek a motivational episode of The Nutrition Couch, 2 00:00:04,680 --> 00:00:07,680 Speaker 1: we take a closer look at mum food habits or 3 00:00:07,720 --> 00:00:10,760 Speaker 1: the common things that we see busy mums doing that 4 00:00:10,960 --> 00:00:14,520 Speaker 1: undermines their dietary goals. So if you're guilty of snacking 5 00:00:14,560 --> 00:00:17,439 Speaker 1: off the kids plates or eating their lunch box leftovers, 6 00:00:17,600 --> 00:00:19,959 Speaker 1: I promise you this episode is one that you don't 7 00:00:19,960 --> 00:00:21,919 Speaker 1: want to miss. Hi, I'm leam. 8 00:00:21,800 --> 00:00:23,640 Speaker 2: Would and I'm Cuzy Burrow and every. 9 00:00:23,400 --> 00:00:26,680 Speaker 1: Week we bring you The Nutrition Couch, the biweekly podcast 10 00:00:26,680 --> 00:00:28,720 Speaker 1: that gives you up to date on everything that you 11 00:00:28,800 --> 00:00:31,480 Speaker 1: need to know in the world of health and nutrition. 12 00:00:32,080 --> 00:00:34,680 Speaker 1: As well as mums eating off the kids plates, we 13 00:00:34,760 --> 00:00:37,080 Speaker 1: share some of our favorite ready to go meals at 14 00:00:37,120 --> 00:00:40,000 Speaker 1: the supermarket and this week we also share what we're 15 00:00:40,000 --> 00:00:43,320 Speaker 1: cooking for a little bit of midweek motivation. But let's 16 00:00:43,400 --> 00:00:46,879 Speaker 1: jump straight in to the client case study this week. Susie, So, 17 00:00:46,960 --> 00:00:49,880 Speaker 1: I thought i'd share one of my lovely clients, who, 18 00:00:49,960 --> 00:00:52,599 Speaker 1: before we started working together, was what we would call 19 00:00:52,720 --> 00:00:55,840 Speaker 1: one of the mindless munching mums. And I think at 20 00:00:55,840 --> 00:00:57,560 Speaker 1: the start she sort of said to me, look, I'm 21 00:00:57,600 --> 00:01:00,320 Speaker 1: doing everything right, Like I don't know why I can't 22 00:01:00,440 --> 00:01:02,639 Speaker 1: drop this extra baby weight. Like she was a few 23 00:01:02,720 --> 00:01:05,320 Speaker 1: years postpartum, and she was like, some of her kids 24 00:01:05,319 --> 00:01:07,240 Speaker 1: were in school. I think she'd two, three or four, 25 00:01:07,520 --> 00:01:09,520 Speaker 1: and the little one was like, I think three or four, 26 00:01:09,560 --> 00:01:11,120 Speaker 1: and then the other ones were in school, and she 27 00:01:11,200 --> 00:01:13,080 Speaker 1: was like, I'm doing everything right, Like I don't know 28 00:01:13,080 --> 00:01:15,800 Speaker 1: why I can't shift this weight. She exercises regularly, she 29 00:01:15,840 --> 00:01:18,319 Speaker 1: gets her steps in, she home cooks most of the things, 30 00:01:18,640 --> 00:01:20,560 Speaker 1: and when we really drilled down to it, there was 31 00:01:20,600 --> 00:01:23,320 Speaker 1: a lot of mindless munching going on. There were snacking 32 00:01:23,319 --> 00:01:25,280 Speaker 1: in the morning, there were snacking in the afternoon, there 33 00:01:25,280 --> 00:01:27,560 Speaker 1: were snacking after dinner, and a lot of it came 34 00:01:27,600 --> 00:01:30,080 Speaker 1: down to the fact that there was no real pre 35 00:01:30,280 --> 00:01:33,120 Speaker 1: planning or structure with her lunchtime. So lunchtime was a 36 00:01:33,160 --> 00:01:35,960 Speaker 1: big thing for her. So she'd basically she'd have breakfast, 37 00:01:36,040 --> 00:01:37,920 Speaker 1: All the kids in her would have breakfast together, they'd 38 00:01:37,920 --> 00:01:40,240 Speaker 1: all go to school, she'd come back home. She'd get 39 00:01:40,280 --> 00:01:42,600 Speaker 1: you into the cleaning and doing whatever she needed to do. 40 00:01:42,680 --> 00:01:44,360 Speaker 1: She works from home as well, whether it was work 41 00:01:44,440 --> 00:01:45,800 Speaker 1: or some of the house chores if she was on 42 00:01:45,800 --> 00:01:47,680 Speaker 1: a day off, and then it'd gets to warning tea 43 00:01:47,720 --> 00:01:49,320 Speaker 1: and she'd be so hungry, so she'd have a couple 44 00:01:49,320 --> 00:01:51,280 Speaker 1: of snacks, and then it gets to lunchtime and she'd 45 00:01:51,320 --> 00:01:53,760 Speaker 1: be like, oh, I'm really hungry, and rather than having 46 00:01:53,840 --> 00:01:56,840 Speaker 1: something prepared or pre thought about or leftovers from the 47 00:01:56,920 --> 00:01:59,040 Speaker 1: night before, like she likes to cook fresh because the 48 00:01:59,120 --> 00:02:01,160 Speaker 1: kids weren't et leftover, so she cooks fresh every night 49 00:02:01,240 --> 00:02:03,800 Speaker 1: for dinner. But she would never make enough in terms 50 00:02:03,840 --> 00:02:06,240 Speaker 1: of extra portion so she could have that for lunch 51 00:02:06,400 --> 00:02:08,919 Speaker 1: because she always made the kids lunchboxes fresh and dinner 52 00:02:08,960 --> 00:02:11,520 Speaker 1: was always fresh, so it was never any real leftovers around. 53 00:02:11,840 --> 00:02:14,200 Speaker 1: So she'd get to lunchtime and be like, I'm so hungry. 54 00:02:14,360 --> 00:02:16,200 Speaker 1: I'm too hungry. I don't want to wait to cook 55 00:02:16,240 --> 00:02:18,520 Speaker 1: something in like, you know, twenty thirty minutes. I'm just 56 00:02:18,560 --> 00:02:21,280 Speaker 1: gonna kind of snack and graze my way through lunch. 57 00:02:21,440 --> 00:02:22,880 Speaker 1: Before she knows it, she has to go get the 58 00:02:22,919 --> 00:02:25,919 Speaker 1: kids from school whatever, you know, she's unpacking their lunchboxes 59 00:02:25,960 --> 00:02:27,720 Speaker 1: that he needs some stuff, so she's kind of grazing 60 00:02:27,720 --> 00:02:29,760 Speaker 1: out of their lunch boxes. Then the kids are having 61 00:02:29,760 --> 00:02:31,840 Speaker 1: an early dinner, the little ones at you know, around 62 00:02:31,880 --> 00:02:34,320 Speaker 1: five o'clock. She'll wait to have dinner with hubby around 63 00:02:34,400 --> 00:02:36,480 Speaker 1: I think like seven seven thirty after he gets back 64 00:02:36,480 --> 00:02:39,480 Speaker 1: from work. So then whatever they're not finishing from their dinner, 65 00:02:39,520 --> 00:02:41,760 Speaker 1: she's snacking up there, and then she's having a big 66 00:02:41,760 --> 00:02:43,880 Speaker 1: dinner with hubby as well, and then they would offer 67 00:02:43,960 --> 00:02:46,120 Speaker 1: have like a treat on the couch together after. So 68 00:02:46,160 --> 00:02:48,160 Speaker 1: she's having a sort of a structured breakfast and a 69 00:02:48,160 --> 00:02:52,080 Speaker 1: structured dinner. But it's all of this like grazing for 70 00:02:52,160 --> 00:02:54,840 Speaker 1: like the middle block of the day that was really 71 00:02:54,960 --> 00:02:58,320 Speaker 1: unraveling her. So we just really implemented some really simple 72 00:02:58,320 --> 00:03:01,280 Speaker 1: things like the importance of protein breakfast. It's such a 73 00:03:01,360 --> 00:03:04,880 Speaker 1: satiating macronewtune, and she just wasn't getting enough in We 74 00:03:04,960 --> 00:03:06,720 Speaker 1: really what we did was so simple. We just got 75 00:03:06,720 --> 00:03:08,560 Speaker 1: her to make a little bit more for dinner, so 76 00:03:08,600 --> 00:03:10,920 Speaker 1: she had a leftover portion and that was lunch the 77 00:03:10,960 --> 00:03:14,280 Speaker 1: next day. We really said to her basically, either don't 78 00:03:14,480 --> 00:03:16,080 Speaker 1: pack as much for the kids, like I think she 79 00:03:16,160 --> 00:03:18,800 Speaker 1: was overpacking food in the kid's lunchboxes, so it was 80 00:03:18,840 --> 00:03:21,079 Speaker 1: coming back because they just weren't hungry for it, or 81 00:03:21,120 --> 00:03:23,079 Speaker 1: they just didn't want it because they wanted to run 82 00:03:23,120 --> 00:03:24,959 Speaker 1: out to the playground and play with their friends, and 83 00:03:25,000 --> 00:03:27,480 Speaker 1: they just weren't eating it all, and rather than wasting it, 84 00:03:27,480 --> 00:03:28,720 Speaker 1: she's like, I don't want to throw it away, so 85 00:03:28,720 --> 00:03:30,440 Speaker 1: I'm just going to eat it. So we simply said, 86 00:03:30,600 --> 00:03:32,720 Speaker 1: why don't we pack ten percent less this week in 87 00:03:32,720 --> 00:03:35,320 Speaker 1: the kid's lunchboxes and see what happened? And it was fine, 88 00:03:35,320 --> 00:03:37,480 Speaker 1: and some still came back. And the next week we said, 89 00:03:37,480 --> 00:03:39,680 Speaker 1: why don't we pack ten percent less and see what happened. 90 00:03:39,720 --> 00:03:41,840 Speaker 1: So it wasn't like the kids were going hungry. We 91 00:03:41,840 --> 00:03:44,040 Speaker 1: weren't not packing food for them. We were just packing 92 00:03:44,040 --> 00:03:46,680 Speaker 1: a little bit more, and that reduced her, you know, 93 00:03:46,720 --> 00:03:48,800 Speaker 1: snacking out of the lunch boxes when they got home 94 00:03:48,840 --> 00:03:51,040 Speaker 1: as well. So I think it's a big thing, and 95 00:03:51,080 --> 00:03:53,640 Speaker 1: I think a lot of parents struggle with it, particularly 96 00:03:53,640 --> 00:03:57,160 Speaker 1: with young kids eating off their plates, skipping lunches, grazing 97 00:03:57,280 --> 00:03:59,960 Speaker 1: over snacking. But it was just kind of that important 98 00:04:00,240 --> 00:04:03,839 Speaker 1: of being mindful and intentional with main meals and really 99 00:04:03,920 --> 00:04:07,760 Speaker 1: having something either pre planned in your head or leftovers 100 00:04:07,840 --> 00:04:10,480 Speaker 1: ready to go, because otherwise you get to the meal time, 101 00:04:10,520 --> 00:04:12,400 Speaker 1: like you might get to about midday and think, oh 102 00:04:12,440 --> 00:04:15,400 Speaker 1: my goodness, I'm ravenous, like I'm so hungry, and the 103 00:04:15,480 --> 00:04:16,919 Speaker 1: last thing you want to do is have to stop 104 00:04:16,960 --> 00:04:19,520 Speaker 1: and cook something for ten twenty thirty minutes, so you 105 00:04:19,560 --> 00:04:22,279 Speaker 1: just start grazing from the pantry. So it was a 106 00:04:22,320 --> 00:04:24,919 Speaker 1: really nice reminder. She's had some great success with me 107 00:04:25,520 --> 00:04:27,479 Speaker 1: really just by getting her to be more mindful and 108 00:04:27,520 --> 00:04:30,680 Speaker 1: intentional with her meals, pre planning an extra portion for 109 00:04:30,720 --> 00:04:33,080 Speaker 1: dinner which then she can eat for lunch the next day. 110 00:04:33,400 --> 00:04:36,000 Speaker 1: And really it helps her budget as well by reducing 111 00:04:36,160 --> 00:04:38,880 Speaker 1: just ever so slightly ten twenty percent what she's actually 112 00:04:38,920 --> 00:04:41,480 Speaker 1: putting into the kid's lunchboxes, so so much isn't coming 113 00:04:41,520 --> 00:04:43,920 Speaker 1: home wasted as well, because after the whole day school 114 00:04:44,040 --> 00:04:46,440 Speaker 1: and then lunchboxes are bags considered the sun. She's like, 115 00:04:46,480 --> 00:04:48,320 Speaker 1: I'm not going to reuse it the next day. It's gross, 116 00:04:48,320 --> 00:04:49,800 Speaker 1: like I'm not longer to eat it, or I'm going 117 00:04:49,839 --> 00:04:51,800 Speaker 1: to throw it away. So it sort of was a 118 00:04:51,800 --> 00:04:53,599 Speaker 1: bit better for the budget and a little bit less 119 00:04:53,640 --> 00:04:56,159 Speaker 1: waste as well by putting less in the lunchboxes. So 120 00:04:56,480 --> 00:04:59,200 Speaker 1: a couple of easy strategies that we thought the listeners 121 00:04:59,279 --> 00:05:02,000 Speaker 1: might really like today. And I'm sure that you've got 122 00:05:02,080 --> 00:05:05,120 Speaker 1: quite a few clients that suffer with the same mindless 123 00:05:05,200 --> 00:05:06,920 Speaker 1: lunching from moms that I do. 124 00:05:07,240 --> 00:05:07,960 Speaker 2: Oh my god, Lan. 125 00:05:08,600 --> 00:05:11,480 Speaker 3: When we talked about this before recording, I was like, oh, 126 00:05:11,520 --> 00:05:13,520 Speaker 3: this is every second one of my clients, and it's 127 00:05:13,560 --> 00:05:16,839 Speaker 3: not for any other reason. That often I find they 128 00:05:17,000 --> 00:05:20,279 Speaker 3: just busy. Who's just busy, you know, and everyone else's 129 00:05:20,320 --> 00:05:22,240 Speaker 3: needs come before their own. So a couple of strategies 130 00:05:22,279 --> 00:05:25,600 Speaker 3: that I have. I actually like my moms to have 131 00:05:25,640 --> 00:05:30,040 Speaker 3: two lunches, because I find if they don't stop, say 132 00:05:30,120 --> 00:05:33,080 Speaker 3: mid morning, and have something decent, the whole day rolls 133 00:05:33,080 --> 00:05:35,839 Speaker 3: around and then they're binging and picking all afternoon. So 134 00:05:36,000 --> 00:05:38,680 Speaker 3: I try and get them to either split their breakfast 135 00:05:38,680 --> 00:05:41,240 Speaker 3: and have one early and one later, or half a 136 00:05:41,360 --> 00:05:43,479 Speaker 3: lunch early at least to take the edge off, and 137 00:05:43,520 --> 00:05:46,680 Speaker 3: then more of the salad or soup veggie based one later. 138 00:05:46,800 --> 00:05:48,840 Speaker 3: And I do prefer a hot meal in the day. 139 00:05:48,839 --> 00:05:50,760 Speaker 3: I think it's much more satisfying for women because in 140 00:05:50,760 --> 00:05:53,760 Speaker 3: their head they've then had a meal as opposed to 141 00:05:53,800 --> 00:05:56,080 Speaker 3: just picking all day. But that, as we know, really 142 00:05:56,120 --> 00:05:58,320 Speaker 3: adds up calorie wise, So I often use a pre 143 00:05:58,360 --> 00:05:59,920 Speaker 3: made meal. If I'm honest, you know, the cost of 144 00:06:00,240 --> 00:06:02,560 Speaker 3: give eight to ten dollars for a really good quality one. 145 00:06:02,560 --> 00:06:04,760 Speaker 3: We're actually going to talk about one of those supermarket 146 00:06:04,760 --> 00:06:07,360 Speaker 3: meals in a minute because it's minimal prep time because 147 00:06:07,400 --> 00:06:10,000 Speaker 3: I find they're just always rushing. And then I tend 148 00:06:10,000 --> 00:06:11,839 Speaker 3: to be quite strict in the afternoon. Is a rule 149 00:06:11,880 --> 00:06:14,279 Speaker 3: of no kid's food, because I think that once you 150 00:06:14,400 --> 00:06:16,640 Speaker 3: start at the slippery slope, and so you've got to 151 00:06:16,640 --> 00:06:18,960 Speaker 3: have that actual rule, a cognitive rule that says no, 152 00:06:19,040 --> 00:06:21,479 Speaker 3: you don't eat that food. Otherwise it will just be 153 00:06:21,640 --> 00:06:24,039 Speaker 3: you never stop. But to do that, you have to 154 00:06:24,040 --> 00:06:25,720 Speaker 3: eat a lot more in the day, and do that 155 00:06:25,800 --> 00:06:28,400 Speaker 3: in a convenient way. So a couple of other meals 156 00:06:28,440 --> 00:06:32,480 Speaker 3: that work really well, protein toast mid morningish when you 157 00:06:32,520 --> 00:06:35,080 Speaker 3: might have a coffee a rap that you actually prepare 158 00:06:35,080 --> 00:06:36,720 Speaker 3: the night before and have with you. So if you're 159 00:06:36,720 --> 00:06:38,680 Speaker 3: in the car running errands and you stop for coffee, 160 00:06:38,680 --> 00:06:41,040 Speaker 3: perhaps after the gym, you can have the coffee and 161 00:06:41,080 --> 00:06:43,359 Speaker 3: the wrap take the edge of and then either a 162 00:06:43,360 --> 00:06:45,440 Speaker 3: pre made meal or even things like cup of soup. 163 00:06:45,520 --> 00:06:45,640 Speaker 1: Lean. 164 00:06:45,800 --> 00:06:48,040 Speaker 3: Now it's going to sound odd as a dietitian recommending 165 00:06:48,040 --> 00:06:50,360 Speaker 3: cup of soup. I just was doing a soup trolley 166 00:06:50,360 --> 00:06:52,880 Speaker 3: this week and I found some really decent cup of 167 00:06:52,920 --> 00:06:55,480 Speaker 3: soups we've had, you know, no is it as good 168 00:06:55,520 --> 00:06:58,320 Speaker 3: as making one from scratch, but for a dollar or two, 169 00:06:58,760 --> 00:07:02,800 Speaker 3: a bit of veggies feeling tasty better than you know, 170 00:07:02,920 --> 00:07:04,919 Speaker 3: take away veggies in a couple seit yeah, like you 171 00:07:04,960 --> 00:07:06,880 Speaker 3: know a little bit, yeah, a little bit, but in 172 00:07:06,960 --> 00:07:09,440 Speaker 3: terms of it's going to be better than snacking on 173 00:07:09,520 --> 00:07:11,960 Speaker 3: kids stuff all afternoon if you've had that bot going through. 174 00:07:12,640 --> 00:07:14,920 Speaker 3: And of course there's soups that are pre made as well. Yeah, 175 00:07:15,200 --> 00:07:17,600 Speaker 3: so you can certainly buy one and a pouch, but 176 00:07:17,720 --> 00:07:19,560 Speaker 3: you know, it's still going to be better to have 177 00:07:19,600 --> 00:07:22,320 Speaker 3: that than to munch on kids snacks all afternoon because 178 00:07:22,320 --> 00:07:24,080 Speaker 3: you haven't had anything in your tummy. So there's a 179 00:07:24,080 --> 00:07:27,280 Speaker 3: few strategies, but it's a universal issue that comes up 180 00:07:27,320 --> 00:07:29,200 Speaker 3: time and time again. But you have to pack the 181 00:07:29,240 --> 00:07:31,400 Speaker 3: kid's food away and keep it separate to everything else 182 00:07:31,800 --> 00:07:33,640 Speaker 3: and have that rule and night. She also try and 183 00:07:33,640 --> 00:07:36,480 Speaker 3: get sometimes the older kids to undo their own lunchboxes 184 00:07:36,920 --> 00:07:38,880 Speaker 3: because then you don't actually have any contact with them 185 00:07:38,920 --> 00:07:40,120 Speaker 3: at all. Then they can just leave them in the 186 00:07:40,400 --> 00:07:42,360 Speaker 3: sink or and the dish washer and you don't actually 187 00:07:42,440 --> 00:07:43,960 Speaker 3: have contact with the food again either. 188 00:07:44,400 --> 00:07:46,360 Speaker 1: Why not and some of my quick and easy lunches 189 00:07:46,640 --> 00:07:48,760 Speaker 1: love a big fan like an omelet, just using whatever 190 00:07:48,840 --> 00:07:51,160 Speaker 1: leftover veggies are lying around, like a little bit of 191 00:07:51,160 --> 00:07:53,440 Speaker 1: extra spinach and mushies that you never use. That half 192 00:07:53,480 --> 00:07:55,480 Speaker 1: dead tomato on the counter, like throw it in, make 193 00:07:55,480 --> 00:07:57,600 Speaker 1: an omelet, throw it on some toast. It's a really 194 00:07:57,640 --> 00:08:00,320 Speaker 1: great option. And my other favorite one is just cracks, 195 00:08:00,400 --> 00:08:01,920 Speaker 1: like crackers where you going to load them up with 196 00:08:01,960 --> 00:08:04,480 Speaker 1: some tuna and some you know, sliced cucumber and tomato, 197 00:08:04,680 --> 00:08:06,720 Speaker 1: maybe a bit of cottage cheese on crackers. Maybe you've 198 00:08:06,720 --> 00:08:09,000 Speaker 1: got a bit of homice leftover, some boiled eggs. Like 199 00:08:09,080 --> 00:08:11,640 Speaker 1: crackers can be an awesome bass and really quick and easy, 200 00:08:11,680 --> 00:08:13,520 Speaker 1: like it's no prep. You can make up lunch in 201 00:08:13,560 --> 00:08:16,280 Speaker 1: five minutes. I think people kind of think, oh, I 202 00:08:16,320 --> 00:08:17,920 Speaker 1: have to be healthy, I have to make a you know, 203 00:08:18,000 --> 00:08:19,920 Speaker 1: really balanced meal, but it has to be cooked. But 204 00:08:20,040 --> 00:08:21,880 Speaker 1: you can do so many things with crackers. I'm a 205 00:08:21,880 --> 00:08:24,480 Speaker 1: massive van With the right type of cracker, we definitely 206 00:08:24,560 --> 00:08:27,360 Speaker 1: want some good vibrons, some healthy vats going in. 207 00:08:27,280 --> 00:08:30,520 Speaker 3: One hundred percent and another couple cottage cheese on crackers, 208 00:08:30,560 --> 00:08:33,160 Speaker 3: A really good one. Stuffed potato, so quick jacket potato 209 00:08:33,280 --> 00:08:35,240 Speaker 3: with some tuna or salmon or cottage cheese on top. 210 00:08:35,720 --> 00:08:39,439 Speaker 3: I'm like you, I love the crackers myself. But a soup, 211 00:08:39,480 --> 00:08:41,520 Speaker 3: a pre made soup, cup of soup if you're you 212 00:08:41,559 --> 00:08:44,280 Speaker 3: know really you know the bottom of the pantry, and 213 00:08:44,520 --> 00:08:46,960 Speaker 3: a slice of protein toast, you know especially you know 214 00:08:47,040 --> 00:08:49,400 Speaker 3: five minutes it's quite tasty or keep you going and 215 00:08:49,400 --> 00:08:51,520 Speaker 3: it'll stop that munching all afternoon. 216 00:08:51,880 --> 00:08:54,120 Speaker 2: All right, man. Well, we have. 217 00:08:54,160 --> 00:08:55,880 Speaker 3: Been choosing a bit of a product that we're a 218 00:08:55,880 --> 00:08:59,960 Speaker 3: big fan of at the supermarket since we've revised our lineup. 219 00:09:00,280 --> 00:09:02,640 Speaker 3: And this is a range that we've spoken about before 220 00:09:02,720 --> 00:09:05,800 Speaker 3: or certainly featured in our Nutrition Couch Product Guide, which 221 00:09:05,840 --> 00:09:08,360 Speaker 3: is available on our website if you haven't seen it before. 222 00:09:08,520 --> 00:09:11,040 Speaker 3: We go through all of our favorite supermarket products, and 223 00:09:11,120 --> 00:09:13,679 Speaker 3: this is a range that is featured at Coal's in 224 00:09:13,720 --> 00:09:16,120 Speaker 3: the fresh meal section. Now I actually thought it was 225 00:09:16,120 --> 00:09:20,160 Speaker 3: called Form FRM, but I've realized now it's Perform, which 226 00:09:20,200 --> 00:09:23,439 Speaker 3: makes sense since it's a sports nutrition product range that's 227 00:09:23,480 --> 00:09:27,040 Speaker 3: been developed in conjunction with Sports Dititians Australia. But we 228 00:09:27,120 --> 00:09:30,240 Speaker 3: have to say they do a very good quality fresh meal. 229 00:09:30,320 --> 00:09:32,120 Speaker 3: So the one we've chosen today is the Coals Perform 230 00:09:32,240 --> 00:09:35,000 Speaker 3: Lead Perry Perry chicken. It's two hundred and eighty grams, 231 00:09:35,000 --> 00:09:38,000 Speaker 3: which is a fair nice weight for a pre made meal. 232 00:09:38,000 --> 00:09:39,800 Speaker 3: I think they retail for about eight to ten dollars, 233 00:09:39,800 --> 00:09:42,080 Speaker 3: so not too bad. You know, you're paying a bit 234 00:09:42,120 --> 00:09:44,880 Speaker 3: more for quality, but certainly affordable in this day and 235 00:09:44,920 --> 00:09:47,120 Speaker 3: age where lunches of a sandwich will cost you twenty bucks. 236 00:09:47,760 --> 00:09:50,640 Speaker 3: Ingredient list very strong. You know, broccoli and carrot thirty 237 00:09:50,679 --> 00:09:54,280 Speaker 3: six percent, chicken breast twenty three percent. You'd be hard 238 00:09:54,280 --> 00:09:56,080 Speaker 3: pushed to find a meal that had more than that 239 00:09:56,480 --> 00:09:59,680 Speaker 3: in the frozen section of supermarkets Perry Perry stores twenty 240 00:09:59,679 --> 00:10:02,360 Speaker 3: one percent, along with some cooked rice and beans eighteen percent. 241 00:10:02,480 --> 00:10:04,720 Speaker 3: So looking at that straight away, I know it's got 242 00:10:04,720 --> 00:10:07,520 Speaker 3: a really beautiful mix of carbs, proteins, and vegetables. 243 00:10:07,880 --> 00:10:09,280 Speaker 2: Now, I'm not going to go through. 244 00:10:09,080 --> 00:10:11,320 Speaker 3: The whole ingredient list land because it's quite long, because 245 00:10:11,320 --> 00:10:13,320 Speaker 3: it's got a sauce, but what I will say is 246 00:10:13,320 --> 00:10:16,040 Speaker 3: that it's really clean. It's a very clean list with 247 00:10:16,120 --> 00:10:19,680 Speaker 3: whole foods. There's not really any preservatives or additives other 248 00:10:19,760 --> 00:10:22,240 Speaker 3: than what you would expect in a meal, so it's 249 00:10:22,400 --> 00:10:25,720 Speaker 3: very clean and nutritionally, it's a beautiful label. So per serve, 250 00:10:25,760 --> 00:10:28,040 Speaker 3: it's twelve hundred and ninety kilodores, which is just over 251 00:10:28,080 --> 00:10:31,480 Speaker 3: three hundred calories, a massive thirty grams of protein, which 252 00:10:31,559 --> 00:10:33,760 Speaker 3: is unheard of in a pre made meal at this 253 00:10:33,880 --> 00:10:34,840 Speaker 3: price point. 254 00:10:34,600 --> 00:10:36,080 Speaker 1: For that low calorie point as well. 255 00:10:36,200 --> 00:10:39,240 Speaker 3: Yes, so it's basically a high protein meal. Six point 256 00:10:39,240 --> 00:10:41,720 Speaker 3: five grams are fat, very little saturated, less than about 257 00:10:41,720 --> 00:10:45,040 Speaker 3: one percent, twenty five point eight grams of carbohydrate, very controlled, 258 00:10:45,120 --> 00:10:47,000 Speaker 3: less than two slices of bread or two slices of 259 00:10:47,040 --> 00:10:49,800 Speaker 3: good quality bread. Six point one grams of sugars, which 260 00:10:49,840 --> 00:10:52,240 Speaker 3: is very low, like per hundred grams, it's less than 261 00:10:52,280 --> 00:10:54,400 Speaker 3: two grams of sugars. So that would just be coming 262 00:10:54,440 --> 00:10:57,880 Speaker 3: a little bit from things like lemon juice and the vegetables. 263 00:10:57,880 --> 00:10:59,640 Speaker 2: It's not really a lot. I can't really see any 264 00:10:59,679 --> 00:11:01,160 Speaker 2: added sugar's going through there. 265 00:11:01,240 --> 00:11:02,560 Speaker 1: Think they might be a little bit in the pei 266 00:11:02,640 --> 00:11:05,160 Speaker 1: prairies sauce, but so minimal, like most of it's coming 267 00:11:05,200 --> 00:11:05,840 Speaker 1: through natural so. 268 00:11:05,960 --> 00:11:08,160 Speaker 2: Much so it's not there's no added sugar there. 269 00:11:08,200 --> 00:11:09,400 Speaker 1: Really, look at it. 270 00:11:09,920 --> 00:11:13,719 Speaker 2: Nothing there that's just naturally coming from, isn't it. Actually, Yeah, 271 00:11:13,720 --> 00:11:14,160 Speaker 2: it's clean. 272 00:11:14,160 --> 00:11:16,800 Speaker 1: As I was thinking with the pereiperriy sauce maybe yeah, yeah, 273 00:11:16,840 --> 00:11:17,559 Speaker 1: one hundred percent. 274 00:11:17,640 --> 00:11:20,360 Speaker 3: No, that's just naturally from veggies. I would actually say 275 00:11:20,360 --> 00:11:23,360 Speaker 3: it's got no added sugar, twelve point nine grams of 276 00:11:23,360 --> 00:11:27,520 Speaker 3: dietary fiber are normal, almost half your entire recommended daily 277 00:11:27,520 --> 00:11:30,040 Speaker 3: intake thanks to the addition of corn veggies, and just 278 00:11:30,040 --> 00:11:32,920 Speaker 3: six hundred and eighty four milligrams of sodium. Incredibly low 279 00:11:33,000 --> 00:11:34,760 Speaker 3: for a meal. You know, that's less than a third 280 00:11:34,760 --> 00:11:37,040 Speaker 3: of your daily intake, which is what you'd expect from 281 00:11:37,200 --> 00:11:40,120 Speaker 3: a meal that was tasty. So I would give this 282 00:11:40,120 --> 00:11:42,040 Speaker 3: a ten out of ten er and they're outstanding. Now 283 00:11:42,080 --> 00:11:44,760 Speaker 3: I haven't eaten them. I don't know if they they taste. 284 00:11:45,360 --> 00:11:46,320 Speaker 3: Have you tried one. 285 00:11:46,400 --> 00:11:47,920 Speaker 1: I've tried one, but I haven't tried this one. I 286 00:11:47,960 --> 00:11:49,360 Speaker 1: think this is one of the newer ones on the 287 00:11:49,400 --> 00:11:51,640 Speaker 1: market because I remember looking through the range. It it's 288 00:11:51,720 --> 00:11:53,280 Speaker 1: been a couple of months now and they only had 289 00:11:53,320 --> 00:11:55,160 Speaker 1: a couple and hour. I went back on the weekend 290 00:11:55,200 --> 00:11:56,840 Speaker 1: and I saw that there was like at least ten, 291 00:11:56,840 --> 00:11:59,280 Speaker 1: if not more so. There's quite a few soups. There's 292 00:11:59,320 --> 00:12:01,640 Speaker 1: quite a few fresh like they're really good. There's even 293 00:12:01,760 --> 00:12:03,640 Speaker 1: a range of ravioli. I think I saw like a 294 00:12:03,720 --> 00:12:06,560 Speaker 1: vegetable based protein ravioli, which I was quite taken with her. 295 00:12:06,559 --> 00:12:07,840 Speaker 1: I was going to try that with meal because she's 296 00:12:07,840 --> 00:12:10,440 Speaker 1: gotten quite fussy lately. But I love this. I love 297 00:12:10,480 --> 00:12:12,960 Speaker 1: the addition of the rice and beans. The fiber profiles 298 00:12:13,040 --> 00:12:16,040 Speaker 1: is outstanding, and as you said, the high protein amount 299 00:12:16,080 --> 00:12:18,400 Speaker 1: for the controlled calorie amount makes this an awesome meal. 300 00:12:18,480 --> 00:12:21,120 Speaker 1: It's very volume dense, Like I just love seeing a 301 00:12:21,200 --> 00:12:23,199 Speaker 1: really good whack of vegetables and to get a pre 302 00:12:23,280 --> 00:12:25,080 Speaker 1: made or a frozen meal. It's not a frozen meal. 303 00:12:25,120 --> 00:12:27,560 Speaker 1: It's a pre made meal with the first ingredient as 304 00:12:27,679 --> 00:12:30,840 Speaker 1: vegetable it's so rare because vegetables are so expensive, and 305 00:12:30,840 --> 00:12:34,040 Speaker 1: the second ingredient being protein. Like generally the first ingredient 306 00:12:34,120 --> 00:12:36,520 Speaker 1: is some sort of car whether it's rice or it's pasta, 307 00:12:36,800 --> 00:12:38,679 Speaker 1: because it's so cheap, and then you're bulking it up 308 00:12:38,679 --> 00:12:41,160 Speaker 1: with all of this like terrible sauce. This only has 309 00:12:41,160 --> 00:12:43,200 Speaker 1: a minimal amount of sauce, and it's a peri prairie 310 00:12:43,240 --> 00:12:45,880 Speaker 1: one on the chicken breast itself, and the broccoli and 311 00:12:45,960 --> 00:12:48,319 Speaker 1: carrots are playing, and the rice and beans are playing 312 00:12:48,360 --> 00:12:50,439 Speaker 1: as well. So I'm like you, I can't fold it 313 00:12:50,480 --> 00:12:52,320 Speaker 1: I give it ten out of ten. As I said, 314 00:12:52,320 --> 00:12:54,880 Speaker 1: I haven't tried it, so it might change if I 315 00:12:54,880 --> 00:12:57,160 Speaker 1: do try it. But even from a price perspective, like 316 00:12:57,200 --> 00:12:58,599 Speaker 1: you said, I went to Subway the other day for 317 00:12:58,679 --> 00:13:01,520 Speaker 1: lunch and it wasn't cheap, like this is a meal 318 00:13:01,520 --> 00:13:04,040 Speaker 1: that's under ten dollars. So you know, from that perspective, 319 00:13:04,040 --> 00:13:05,959 Speaker 1: if you're going to go buy a wrapper or sandwich 320 00:13:05,960 --> 00:13:07,800 Speaker 1: at a cafe, this is a better option. 321 00:13:07,920 --> 00:13:10,679 Speaker 3: In my books, I quite like a subway because at 322 00:13:10,760 --> 00:13:12,520 Speaker 3: least you get some fresh salad. 323 00:13:12,200 --> 00:13:12,840 Speaker 2: Bench on it. 324 00:13:13,080 --> 00:13:14,520 Speaker 3: I was eating them a lot when I was away 325 00:13:14,520 --> 00:13:17,000 Speaker 3: with the kids, because it was like ten dollars lunch 326 00:13:17,080 --> 00:13:19,280 Speaker 3: and it was like whole grain, a whole wheat bread, 327 00:13:19,760 --> 00:13:22,840 Speaker 3: chicken breast, the salad. I'm a massive fan. I think 328 00:13:22,880 --> 00:13:24,840 Speaker 3: that's a really good lunch choice, just on the side 329 00:13:24,880 --> 00:13:25,440 Speaker 3: any subway. 330 00:13:25,440 --> 00:13:27,280 Speaker 1: I'll tell you a really funny story though. When I 331 00:13:27,320 --> 00:13:29,079 Speaker 1: was down in Sydney. We went to Subway one day 332 00:13:29,120 --> 00:13:31,400 Speaker 1: and the guy in front of me got white bread 333 00:13:31,559 --> 00:13:34,719 Speaker 1: and they got salami on it, and that what's that 334 00:13:35,120 --> 00:13:38,040 Speaker 1: orange juice? Like that one the Jack Jack cheese yer 335 00:13:38,520 --> 00:13:40,040 Speaker 1: And then she got to the saladar and she was 336 00:13:40,040 --> 00:13:43,640 Speaker 1: like what's sad. He's no salad to the section made 337 00:13:43,920 --> 00:13:46,800 Speaker 1: extra so we had some mummy cheese, extra malen white 338 00:13:46,800 --> 00:13:48,680 Speaker 1: bread and I was like, that's not healthy subway. 339 00:13:48,760 --> 00:13:49,959 Speaker 2: Can we say the health. 340 00:13:50,720 --> 00:13:52,439 Speaker 1: And a choke? And I was like, oh my god, 341 00:13:52,440 --> 00:13:54,680 Speaker 1: I can't even would. And then the guy behind me 342 00:13:55,240 --> 00:13:56,959 Speaker 1: was like, I'll have a salad bowl and the girl 343 00:13:56,960 --> 00:13:59,040 Speaker 1: behind the Countadilly fellow and she was like a salad 344 00:13:59,120 --> 00:14:01,640 Speaker 1: and he was like yeah. And then in the salad 345 00:14:01,679 --> 00:14:04,600 Speaker 1: he's like no, no, no carrot, no, no beech root, 346 00:14:04,800 --> 00:14:06,959 Speaker 1: and he's just getting greens, so he just want and 347 00:14:07,000 --> 00:14:09,120 Speaker 1: then he goes, I'll have salami and I'll have a 348 00:14:09,120 --> 00:14:11,680 Speaker 1: double portion of salami, I'll have a double portion of avocado, 349 00:14:11,920 --> 00:14:14,319 Speaker 1: I'll have mayonnaise on it, I'll on it, and I 350 00:14:14,440 --> 00:14:19,280 Speaker 1: have a double portion of cheese cato sandwich between the 351 00:14:19,320 --> 00:14:21,880 Speaker 1: no begy guy and I was like oh, And I 352 00:14:21,920 --> 00:14:23,920 Speaker 1: was like to her, I'll just have the normal chicken 353 00:14:23,960 --> 00:14:25,880 Speaker 1: well with some salad, thanks very much, and she's like with. 354 00:14:25,880 --> 00:14:29,640 Speaker 3: The bird, I was like the bread, it just shows 355 00:14:29,680 --> 00:14:31,160 Speaker 3: it's good to have the option that I'm making it. 356 00:14:31,680 --> 00:14:33,400 Speaker 3: Whereas you go and buy a sandwich in the city's 357 00:14:33,400 --> 00:14:36,120 Speaker 3: like twenty dollars. It's crazy anyway, we're not talking about 358 00:14:36,120 --> 00:14:38,920 Speaker 3: subway today, but we're giving the calls for form range 359 00:14:38,920 --> 00:14:40,360 Speaker 3: a massive ten out of ten. So give it a 360 00:14:40,360 --> 00:14:42,240 Speaker 3: go and let us know if you like it. But yeah, 361 00:14:42,400 --> 00:14:44,400 Speaker 3: very smart meal choice, and I would give that to 362 00:14:44,440 --> 00:14:46,800 Speaker 3: my ladies. At three hundred calories leanne, it's a great 363 00:14:46,840 --> 00:14:49,320 Speaker 3: choice for lunch. It's quite light for dinner, but it 364 00:14:49,320 --> 00:14:52,440 Speaker 3: would support weight loss goals. Probably a bit light light 365 00:14:52,600 --> 00:14:54,920 Speaker 3: energy wise, i'd say for active women for dinner, but 366 00:14:55,080 --> 00:14:56,320 Speaker 3: certainly i'd use it for lunch. 367 00:14:56,400 --> 00:14:58,160 Speaker 1: Definitely think it's a good light lunch from a lot 368 00:14:58,160 --> 00:15:00,200 Speaker 1: of women who don't move that much, don't do that 369 00:15:00,280 --> 00:15:02,600 Speaker 1: much exercise, and who are going through things like you know, 370 00:15:02,680 --> 00:15:06,040 Speaker 1: Perry and menopause as well. So yeah, tis green or 371 00:15:06,120 --> 00:15:08,360 Speaker 1: gold stars, I should say, not green stars, gold stars 372 00:15:08,400 --> 00:15:11,080 Speaker 1: all around on the nutrition catch. Now, our final segment 373 00:15:11,240 --> 00:15:13,280 Speaker 1: is what we're cooking, And you were talking about an 374 00:15:13,280 --> 00:15:15,960 Speaker 1: easy chicken pop pie and I thought, oh my goodness, 375 00:15:16,040 --> 00:15:18,120 Speaker 1: I could definitely go as some chicken pop pye right now. 376 00:15:18,160 --> 00:15:20,200 Speaker 1: So do you want to share with our listeners your 377 00:15:20,320 --> 00:15:22,960 Speaker 1: friend's favorite recipe for an easy chicken pie? 378 00:15:23,040 --> 00:15:25,960 Speaker 3: I love this and I links into our discussion earlier 379 00:15:26,000 --> 00:15:28,600 Speaker 3: about women at home in the day. I find that 380 00:15:28,720 --> 00:15:31,000 Speaker 3: if you have a hot lunch or even in an office, 381 00:15:31,040 --> 00:15:33,840 Speaker 3: actually you're so much more satisfied. Whereas if you go 382 00:15:33,880 --> 00:15:37,360 Speaker 3: and have a salad or a sandwich, even psychologically you 383 00:15:37,360 --> 00:15:39,760 Speaker 3: can feel like you're being restricted and it's not that nice. 384 00:15:39,800 --> 00:15:42,320 Speaker 3: And then I find it prime set overeating through the afternoon. 385 00:15:42,600 --> 00:15:44,920 Speaker 3: Whereas if you have a delicious you know, leftover shitsul 386 00:15:45,000 --> 00:15:47,040 Speaker 3: or in this case a piece of pie with salad, 387 00:15:47,040 --> 00:15:50,640 Speaker 3: it's so delicious you're satisfied and cost effective and so easy. 388 00:15:50,680 --> 00:15:51,240 Speaker 2: This one to make. 389 00:15:51,280 --> 00:15:53,320 Speaker 3: So I stole this from a friend many years ago, 390 00:15:53,440 --> 00:15:54,880 Speaker 3: and I just I still love it today and I 391 00:15:54,880 --> 00:15:56,800 Speaker 3: still will make it. You can make it as a 392 00:15:56,800 --> 00:15:58,680 Speaker 3: big pile. You could actually make it as individuals in 393 00:15:58,680 --> 00:16:00,720 Speaker 3: the muffentin as well, which are quite like as portion 394 00:16:00,800 --> 00:16:03,440 Speaker 3: control for lunch. And it's so simple you'll laugh when 395 00:16:03,440 --> 00:16:05,920 Speaker 3: you hear it. You just literally get chicken breast or 396 00:16:06,040 --> 00:16:10,600 Speaker 3: tenderloin the lileene carts, steer clear of thigh and dromsticks, 397 00:16:11,080 --> 00:16:13,120 Speaker 3: and just dice it up, cook it with a little 398 00:16:13,160 --> 00:16:14,560 Speaker 3: bit of onion and olive wool in the pan. So 399 00:16:14,600 --> 00:16:17,200 Speaker 3: you want the chicken to be cooked. Once the chicken's cooked, 400 00:16:17,200 --> 00:16:19,240 Speaker 3: I get a bag of that five hundred grand frozen 401 00:16:19,320 --> 00:16:21,120 Speaker 3: veggie mix. But it's only the one. You gotta get 402 00:16:21,120 --> 00:16:22,920 Speaker 3: the one with a capsicum. You know how that's hard 403 00:16:22,960 --> 00:16:24,840 Speaker 3: to find, the birds eye one. They don't have it 404 00:16:24,840 --> 00:16:26,600 Speaker 3: any minut I think any coals have it, not willies, 405 00:16:26,920 --> 00:16:29,120 Speaker 3: So I chuck that in. You could use any frozen veggie, 406 00:16:29,160 --> 00:16:31,400 Speaker 3: but I like the addition of the capsicum. You could 407 00:16:31,400 --> 00:16:33,400 Speaker 3: then add capsicum, but as I said, trying to keep 408 00:16:33,440 --> 00:16:36,880 Speaker 3: it simple. You care a spring onion soup mix which 409 00:16:36,920 --> 00:16:40,280 Speaker 3: is like a dollar and it's in that it's like 410 00:16:40,320 --> 00:16:44,240 Speaker 3: the concentrate one. You get like a tablespoon of mayo 411 00:16:44,400 --> 00:16:46,040 Speaker 3: and a bit of grated cheese. And I'm not talking 412 00:16:46,120 --> 00:16:48,400 Speaker 3: a lot. I'm talking like a tablespoon of grated cheese. 413 00:16:48,440 --> 00:16:51,000 Speaker 3: Like you can really keep it light, mix it together 414 00:16:51,120 --> 00:16:53,120 Speaker 3: so the chickens cooked to the veggies are not which 415 00:16:53,120 --> 00:16:56,320 Speaker 3: seems strange, but easy. And then I just spoon the 416 00:16:56,360 --> 00:16:59,680 Speaker 3: mix into the pie tin and I myself will put 417 00:16:59,680 --> 00:17:01,400 Speaker 3: a sheet of reduce that puff on top. But you 418 00:17:01,440 --> 00:17:03,360 Speaker 3: could certainly do it with filo. 419 00:17:03,960 --> 00:17:05,920 Speaker 1: Do you need liquid? Like I'm just thinking like a 420 00:17:06,000 --> 00:17:07,720 Speaker 1: dry soup. Do you need liquid? Like? Do you not 421 00:17:07,840 --> 00:17:08,880 Speaker 1: put liquid into the soup? 422 00:17:08,920 --> 00:17:10,760 Speaker 3: Minow, it's just so dry because you get the liquid 423 00:17:10,800 --> 00:17:13,560 Speaker 3: from the mayo a bit. Oh, okay, no liquid, it's dry. 424 00:17:13,640 --> 00:17:14,520 Speaker 3: It's a dry mix. 425 00:17:14,520 --> 00:17:16,800 Speaker 2: It's not runny. The pie is not runny. It's chunky. 426 00:17:16,880 --> 00:17:19,760 Speaker 1: And I guess there's water weight in the vegetable vegice 427 00:17:19,800 --> 00:17:21,960 Speaker 1: you cook it the water wallmost yes. 428 00:17:21,800 --> 00:17:24,080 Speaker 3: Yes, yes, And then so you can put a sheet 429 00:17:24,119 --> 00:17:27,000 Speaker 3: of reduce, fat puff or filo or as you said 430 00:17:27,040 --> 00:17:30,159 Speaker 3: to me, you could do mashed pumpkin potatoes sweet and 431 00:17:30,200 --> 00:17:31,920 Speaker 3: sour if you wanted to keep it even a tad healthier. 432 00:17:32,480 --> 00:17:34,399 Speaker 2: And it is so delicious. The kids will love it. 433 00:17:34,440 --> 00:17:34,600 Speaker 1: Now. 434 00:17:34,720 --> 00:17:36,840 Speaker 3: This friend I had used to wrap it like she 435 00:17:36,880 --> 00:17:39,600 Speaker 3: would make like a pasti, So she'd put the mix 436 00:17:39,680 --> 00:17:41,720 Speaker 3: in and fold them and freeze them and you'd heat 437 00:17:41,720 --> 00:17:44,320 Speaker 3: it up with salad. But they are so delicious, and 438 00:17:44,359 --> 00:17:46,000 Speaker 3: you can sort of make it as healthy or not 439 00:17:46,119 --> 00:17:48,160 Speaker 3: as you like. But it's literally a ten minute meal 440 00:17:48,240 --> 00:17:49,800 Speaker 3: and the whole family will love it. And if you 441 00:17:49,840 --> 00:17:51,880 Speaker 3: make it it's great, you know, for lunches the whole week, 442 00:17:52,000 --> 00:17:55,080 Speaker 3: or in the little muffin tins. It's so delicious and 443 00:17:55,160 --> 00:17:57,679 Speaker 3: so easy and probably not that expensive because you just 444 00:17:57,680 --> 00:18:00,159 Speaker 3: have to buy the chicken, the soup mix if you 445 00:18:00,200 --> 00:18:02,240 Speaker 3: probably already got mayo, a bit of cheese, and a 446 00:18:02,240 --> 00:18:04,560 Speaker 3: bit of pastry bag less than twenty bucks. 447 00:18:04,600 --> 00:18:05,240 Speaker 2: That's pretty good. 448 00:18:05,600 --> 00:18:07,760 Speaker 1: Yeah, that's pretty good. And I used to make back 449 00:18:07,800 --> 00:18:09,760 Speaker 1: in the day a chicken pop pie and it was 450 00:18:10,080 --> 00:18:12,119 Speaker 1: I think one of Dan Churchill's old recipes, and it 451 00:18:12,160 --> 00:18:14,639 Speaker 1: was basically just you do the chicken, the leak the 452 00:18:14,680 --> 00:18:16,439 Speaker 1: guy like that sort of thing. It added some veggies, 453 00:18:16,480 --> 00:18:18,760 Speaker 1: so I'd add mushrooms and a bit of celery and 454 00:18:18,800 --> 00:18:21,400 Speaker 1: some zucchini, and then from memory, I think it had 455 00:18:21,440 --> 00:18:23,360 Speaker 1: like a tin of condent soup or something in there 456 00:18:23,400 --> 00:18:25,240 Speaker 1: as well. You'd put that in that was a mixture 457 00:18:25,280 --> 00:18:27,480 Speaker 1: and you poured it into a ceramic dish and then 458 00:18:27,480 --> 00:18:29,240 Speaker 1: you just make some mash sweet potato and you mash 459 00:18:29,280 --> 00:18:31,359 Speaker 1: that down and put it on tops. Instead of using pastry, 460 00:18:31,400 --> 00:18:32,840 Speaker 1: you'd have a bit of sweet potato. So it was 461 00:18:32,840 --> 00:18:34,439 Speaker 1: almost like a shepherd's pie, but it was like a 462 00:18:34,560 --> 00:18:37,040 Speaker 1: chicken and veggie based shepherd's pie, I guess. So that 463 00:18:37,160 --> 00:18:39,040 Speaker 1: was really lucky to me. That was very wholesome, like 464 00:18:39,160 --> 00:18:40,959 Speaker 1: very you know, country family favorite. 465 00:18:41,119 --> 00:18:43,199 Speaker 3: Yeah, it's one of those sort of wholesome meals that 466 00:18:43,240 --> 00:18:45,240 Speaker 3: are very satisfying and delicious. And as I said, you 467 00:18:45,240 --> 00:18:47,919 Speaker 3: can make it certainly very healthy or a little bit 468 00:18:47,920 --> 00:18:50,120 Speaker 3: more indulgent, but it's just that meal that works really 469 00:18:50,160 --> 00:18:53,920 Speaker 3: well in winter without making creamy pies with cream, because 470 00:18:53,920 --> 00:18:55,720 Speaker 3: when you go online to find a recipe for a 471 00:18:55,720 --> 00:18:58,560 Speaker 3: good pie, a lot of them still add cream, you know, 472 00:18:58,640 --> 00:19:01,080 Speaker 3: and a lot of pastry, and they use chicken thigh 473 00:19:01,160 --> 00:19:03,840 Speaker 3: which is so fatty, and they put pastry always along 474 00:19:03,880 --> 00:19:05,600 Speaker 3: the bottom of the pie. I never eat the bottom 475 00:19:05,640 --> 00:19:07,760 Speaker 3: pastry of a pie. I'll only ever eat the top, 476 00:19:07,840 --> 00:19:10,160 Speaker 3: so straight away you can get rid of that. But yeah, 477 00:19:10,560 --> 00:19:11,760 Speaker 3: I now I have to make it. So I've got 478 00:19:11,760 --> 00:19:13,360 Speaker 3: a photo for in stuff. So we'll see how mine 479 00:19:13,400 --> 00:19:14,959 Speaker 3: turns out, because i'n't made it for a while. But 480 00:19:15,880 --> 00:19:17,439 Speaker 3: I'll try the twins on it actually and see if 481 00:19:17,440 --> 00:19:18,800 Speaker 3: they like it, because I don't think I've ever given 482 00:19:18,800 --> 00:19:19,720 Speaker 3: it to them, but I love it. 483 00:19:19,720 --> 00:19:22,480 Speaker 1: It's really delicious, sounds wonderful. Well. That brings us to 484 00:19:22,520 --> 00:19:25,120 Speaker 1: the end of today's episode of The Nutrition Couch from 485 00:19:25,200 --> 00:19:28,160 Speaker 1: Motivational Wednesday. If you haven't done so ready, we would 486 00:19:28,200 --> 00:19:30,840 Speaker 1: love if you could subscribe to the podcast, and just 487 00:19:30,880 --> 00:19:33,920 Speaker 1: in case you missed some of our wonderful offerings online 488 00:19:33,920 --> 00:19:36,439 Speaker 1: at the nutritioncouch dot com. We have a range of 489 00:19:36,600 --> 00:19:39,760 Speaker 1: different shopping guides, product guides and a couple of new 490 00:19:39,960 --> 00:19:42,520 Speaker 1: brand new guides coming very soon which I'm sure you 491 00:19:42,520 --> 00:19:45,639 Speaker 1: guys been very excited about and we will catch everyone 492 00:19:45,720 --> 00:19:46,920 Speaker 1: in Sunday's episode. 493 00:19:47,040 --> 00:19:47,680 Speaker 2: Have a great week 494 00:20:00,200 --> 00:20:00,720 Speaker 1: Two.