July 6, 2025 • 41 mins
New research shows the "Atlantic diet" could be the secret to a longer and healthier life.
There's also the mediterranean diet, and tuna-broccoli-chicken-rice meals.
But sticking to these can be so boring on our palettes, and when you're busy with work and life - it's basically impossible to maintain!
So what foods are best for us, and how can we stay with the programme?
Andrew Dickens is joined by Wellbeing expert and Nutritionist Claire Turnbull...
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Episode Transcript
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:28):
Well, good afternoon to you. It's Sunday afternoon, and I'm
Andrew Dickinson for Tim Beveridge, who's on school holidays with
the kids. Back again next weekend and you've got the
Weekend Collective And now we come to the part of
the program we call the health Hub. Now, the Mediterranean
diet has been heralded as the best diet forever. The
jim Heads broccoli, rice, chicken and tuna is often praised
(00:50):
as well. New research this week shows the Atlantic diet,
which is based on Spanish and Portuguese themes of potatoes, eggs,
olive oil and pork, could be the secret to a
longer and healthier life. So whatever diet you choose, though,
sticking to the diet can get boring on your palace
and when you're busy with work in life, it's hard
to maintain and not to actually start to cheat. Let's
(01:11):
be honest about it. So what is actually best for
us and how can we stay with the program. So
today I'm joined by well Being expert author and nutrition
is clear term. Well lovely to have you in here
this afternoon. Oh it's a pleasure. Can we just turn
her microphone up? Please? Ladies and gentlemen. Look, you've got
a book.
Speaker 3 (01:30):
I have got a book.
Speaker 2 (01:31):
Yes, it's called End Your Fight with Dieting, Scales, binging,
Guilts and Rules with Food. Yes, how to change your
eating habits for good. So what's why did.
Speaker 3 (01:41):
You do this? Oh? My goodness?
Speaker 4 (01:42):
Well, because exactly what you were saying at the beginning, right,
new research comes out. This is the conversation should we
go this way with what we eat? Should we go
that way? It's all very confusing for people. And I've
worked in the world of nutrition, psychology, well being for
over twenty years and I've had it all and seen
it all, and I just wanted to make it a
lot easier for people to work out what to do
when it comes what to eat without having to follow
(02:05):
all the strict rules, and also help people feel well holistically.
So in the book I as well as food, I
talk about exercise, mental wellbeing, the importance of relationships, meaning
and purpose, connection, what it means to be well as
an over everywhere.
Speaker 3 (02:24):
Yeah, total one hundred percent.
Speaker 4 (02:26):
Because you know I first started, when I first trained,
I trained initially as a dietitian and a fitness and
structure and that was kind of what I focused on
probably for first twelve thirteen years of my work. And
then I was like, well, that's food and exercise are
very very important, but we also need these other pieces.
I had a brain injury. Off the back of that,
(02:47):
I kind of realized that sleep is this like complete
wonderful thing that holds our health together, and actually if
you don't sleep well, it's very difficult to eat well
and to be motivated to exercise. That actually, for me,
sleep actually almost comes first in this whole equation of wellbeing.
Speaker 3 (03:05):
And the world that we live in.
Speaker 4 (03:06):
Is so stressful and confusing, and if you don't manage
to stress, that makes all these other different parts of
our lives much more challenging.
Speaker 2 (03:14):
Well, ladies and gentlemen, they often say, never trust a
skinny shift, and can I just say clear, you're looking
very fit and very very trim here in tip top
shape right now, so that means we should trust you
when you.
Speaker 3 (03:26):
Know, well, let's hope.
Speaker 4 (03:26):
So I've been through my ups and downs like everyone else.
I've also got two kids and trying to figure out
what to feed them and their ups and downs of life,
you know, because what I think, it's all very well
to to eat well if your entire life is just
spent in the kitchen. But I think it's about finding
advice from somebody that actually lives in the real world,
(03:47):
you know, is juggling multiple things, is having been through,
you know, the challenges and ups and downs of life.
And that's I've definitely been there with those kind of
things myself. So I hope to bring practical and realistic
advice that actually works.
Speaker 2 (04:00):
Do you do the illustrations yourself in this book?
Speaker 3 (04:03):
I haven't done a couple of them.
Speaker 4 (04:04):
Actually, yes, I do, not all of them, but I
did did a couple of them. Yeah, And I actually
wrote it, to be honest, I wrote that book for
my mum. My mum has really struggled with food. You know,
she's always she knows what to do. I think a
lot of people know what they need to do.
Speaker 3 (04:19):
What do we need to do?
Speaker 4 (04:20):
We need to eat more vegetables, we need to drink
less alcohol, we need to have less process food. It's
how do we make that happen? That's really the piece
that most people struggle with.
Speaker 2 (04:32):
Now it's not just one book, there's another book on
our desk right now, and it's got a black cover.
It's a ring bound thing, it's quite thick, and it
says it's a beautiful day. What on earth is this thing?
Speaker 5 (04:42):
Yeah?
Speaker 4 (04:42):
So, actually, one of the key things that I'm really
passionate about is helping people make things actually happen, because,
like I said, knowledge does not actually equal change when
it comes to nutrition a lot of the time, right,
So what people need is tools and strategies and skills
to actually apply what they know. So we know that
you are forty two percent more likely to do something
(05:04):
if you writ write it down, physically write it down
pen to paper.
Speaker 3 (05:07):
This is where apps absolutely have a place, but there.
Speaker 4 (05:10):
Is really you know, good research to the power of
actually processing something through a physical pen, right and actually
looking at yourself writing the words to it's journaling. So
one thing I highly encourage people who are struggling with
getting in a good routine with eating is and this
is why I kind of created the planner was actually
(05:32):
looking looking at your weakerhead and thinking to yourself, what
are going to be the things that make it difficult
to eat?
Speaker 3 (05:39):
Well.
Speaker 4 (05:40):
Yes, some people have a very structured life, you know,
might you might be living on your own and it's
just you to satisfy with your you know, eating needs,
which is slightly easier to organize than if you've got
multiple people, or you might be you know, have children's
step children, grandchildren coming in and then you've got to
kind of like see, oh well one of them might
(06:00):
have you know, an activity after school, or I've got your.
Speaker 3 (06:02):
Grandchild that day.
Speaker 4 (06:03):
And and if you see see those things, if you
sit down on I often sit down at the weekend
and then plan that week ahead, only takes ten minutes.
You can see what the traps might be.
Speaker 2 (06:13):
Well, I've opened up the book and just randomly on
a page that says Thursday, Yes, and first question is
what will help me feel good today? And you can
write down and journal that. Then it's got a to
do list, yes, a space for a to do list.
It's got a reminders list with which you have to
tick exercise, drink water, get outside, and then whatever else
you might want to do. Another three options that you
can put on yourself. It's got a challenge list as well,
(06:36):
which is his when you had something to eat today,
what was the reason tick the appropriate box? Were you're hungry?
Was it habit was resposed to emotion. Then you ask
people to write down what they were grateful for on
that Thursday, Yes, lovely, And then you just got general
notes area as well, and then you've got some advice
paid on the on the opposite page, Yes, some advice
like why do you eat when you do? Is it
(06:58):
habit whatever? Yeah, so it is a really good little journal.
Speaker 3 (07:01):
Yeah. Well it's a visual reminder.
Speaker 4 (07:02):
And I think, you know, I think this is one
of the things I feel like if you're trying to eat, well,
the kind of perception is where you go to your
fridge and you make a conscious choice about what you're eating.
Some people do if you've got a slow paced life
and you're like, right, it's lunch time and you've got
time to open the fridge and really contemplate what you're eating.
For a lot of people, that isn't the reality. They
(07:24):
are grabbing something to eat between doing two or three
other things, and they grab whatever is at the front
of the fridge, at the front of the pantry. So
one thing that I encourage people to do by pre
planning is kind of like seeing what's going on in
your situation. And part of what's written in the book
and in the planner actually is about managing your environment
(07:47):
because you are, let me get this right, you are
three times more likely to eat the first thing that
you see in the fridge or the pantry than the fifth.
So if you say, you know, I'm trying to be healthier,
I'm gonna have peanut butter and I'm gonna have avocado
or my toast rather than the jam or the honey.
But if the jam and the honey are the first
things in the pantry fridge and you're in a rush,
you end up eating honey and jawn because it's the
(08:09):
easier thing to do. So I really encourage you know,
anyone listening is trying to improve the way that they eat,
to make it a lot easier to access foods that
they want to be having more of, and really visually
make it harder to access the thing.
Speaker 2 (08:24):
Yeah, I have to say I've got addiction to eggs
only because they're right at the front of the fridge.
Only because they grab two of them and a little
bit of milk and salt and pepper and beat them
up and there's an omelets. I know it's not overly
bad for you, but when you have it five days
a week. You know, other people in my house going,
you're just are you living on eggs? I might be,
(08:46):
but yeah, you need to think about variety.
Speaker 3 (08:49):
Yeah, variety is so important.
Speaker 4 (08:50):
And I think you know, going back to the beginning
when you're talking about these kind of different diets, one
of the things is that these more traditional ways of
eating in the Mediterranean, you know, in the European kind
of way of eating, very whole food focused, so first
of all, and a lot of variety, okay, yeah, not
a lot of process food either.
Speaker 2 (09:09):
These two books, yes, do you want to give them away?
Speaker 3 (09:12):
Yes?
Speaker 2 (09:12):
Do we give them away to one caller because really
they get the book, but then they also need the journal.
Speaker 3 (09:17):
Yes they do. We'll give them away to one one person.
Speaker 2 (09:20):
So if you phone the program today on eight hundred
and eighty ten eighty to talk about diet, to talk
about the challenges about diet, we will take your name
and we'll take your number, and at the end of
the program, I'll get a desire to actually do a
bit of a drawer and someone will win. Yes, end
your Fight with Food. How to Change your Eating Habits
for Good by Clear Turnbull All two hundred and ninety
(09:45):
five pages of and also the journal, which is awesome,
big old journal which has got heaps of advice. It's
a book in itself, but it's also it's something way
you could actually chart your progress as you go go
through the day. So let's talk about diet, and we've
already talked about it a little bit, But how that discipline,
(10:06):
you know, other than the journaling, other than making sure
you go to the back of the fridge instead of
the front. Yes, how do you stay disciplined to your
diet because sometimes they can get boring, monotonous, tedious, and
a dreg Yeah.
Speaker 4 (10:22):
Well, I think, first of all, what the approach that
you take to the food that you eat needs to
not feel like restriction. So what we know what the
research shows if you restrict yourself or if you feel
like you're dieting, if you actually feel like exactly what
you're saying, this is boring whatever, If you even start that,
the most likely thing that's going to happen is that
you are going to actually overcompensate and then when you
(10:43):
have one biscuit or three biscuits, you're like, sty it,
I'm going to eat the entire packet because it can't
be bothered. So one of the key things when you're
even when you're approaching like I'm you know, I really
want to make a change to be healthier. That does
not mean you can never eat a biscuit. That does
not mean you can never eat a piece of chocolate.
So that the way to approach it from a wellbeing perspective.
I kind of get that, kind of like eighty twenty thought.
(11:05):
If eighty percent of your food is mostly unprocessed, it's
whole food, it's your fruits and vegetables, lee meats, you know,
that Mediterranean style of eating. There is absolutely room to
have a little bit of ice cream, a couple of biscuits,
and things like that. I also encourage people if you
are gonna with biscuits or things that I actually plan
them in be like, do you know what on a Friday, Friday, Friday,
(11:26):
I'm going to have That's my night when I'm going
to have dessert. Now, when you give yourself permission to
have something, it takes the boredom and the like, it
actually makes it less exciting. And sometimes on a Friday
you might think yourself, I don't even want that ice
cream tonight, Like I you know, but I've but I've
given myself permission to have it. So it's very important
(11:50):
even within that balance to make sure that you are
including you know, some of those different.
Speaker 2 (11:57):
Eighty percent live healthily eighty percent of the time. Do
not beat yourself up for for breaking it, and do
not break the eighty said it just because you love
the twenty percent. So that's a great piece of advice.
By the way, those people photo on eight hundred and
eighty ten eighty. If you want to win the book
at the two books y, you also have to talk
to us. Yes, phones went crazy with people going, oh,
(12:19):
I want the book. We're not just giving away free stuff.
We want you to be part of the program and
we will reward you. So should we take a call.
Let's take a call and join us now. Is Rebecca? Hello, Rebecca?
Speaker 6 (12:30):
Hi there, Hell?
Speaker 7 (12:31):
Are you very good?
Speaker 2 (12:31):
You're online with clear?
Speaker 1 (12:33):
Hi?
Speaker 6 (12:34):
Clear? I love yourselfer today. I'm really interested in your
book as well. I live with my elderly parents and
my mum does a lot of the cooking and I
just tend to have the one meal at home and
the evening with them, and she filled it up with
all the goodies with the butter and the sickening of
(12:54):
the flour and everything. So through the day day I
just tend to peck a little bit, and I'm really
struggling to keep my diet. I go to the pole exercise,
I just can't drop the weight because I don't think
I'm eating the right food at the right time. And
I'm not a planner.
Speaker 7 (13:12):
I haven't planned, Yeah, and that is a lot.
Speaker 4 (13:14):
A lot of that comes is a personality thing, and
I totally get that for some people. Some people are
like super organized and some people, you know, it depends.
One of the key things is trying to have maybe
something that you could make for a couple of days
for breakfast. So I've got in the book and also
on my website, which is Claireturnbull dot co dot and
zai lots of free recipes there. You could make yourself
(13:36):
something like some soaked overnight oats in the morning and
that would last you for a couple of days. Big
big fan of soups, particularly at this time of year.
Right soups, you can make a batch of soup once
a week and make a different batch every single week,
and then you've got something for lunch vegetables if it's
got lentils or chickpeas in it. It's protein in there
as well. Cheap, like that's the other thing, super super cheap,
(13:59):
and then you've got something that's easily accessible. So if
you struggle to eat well, I do think that making
a meal that goes on for three or four meals,
then you don't have to think about it. And actually
Andrew's egg idea is a very good one, right in
the sense that actually a couple of eggs with some veggies,
you know, some chopped up mushroom or an onion, could
make a really good omelet.
Speaker 3 (14:19):
So a couple of those things would be good. Actually.
Speaker 4 (14:22):
On my website also if you go to recipes and Resources,
there's a I've got a really good resource which has
got like quick backup meal ideas that you can print
out and put in your fridge because it's things that
you can make in about five minutes. So it's just
getting a few of those basic ingredients. But I'm glad
that you're eating well with your parents.
Speaker 3 (14:39):
That's fantastic.
Speaker 2 (14:39):
Rebecca, thank you so much for your care. Make sure
you have a check to Isaiah. Make sure we know
your number, and you're in the drawer for the books.
We have Clear Timble on online right now with her
new book in Your Fight with Food, How to Change
Your Eating heabits for Good at the grabs End and
Dieting in Wellness and Fitness Journal, and Sheila, you're on
line with Clear.
Speaker 1 (15:01):
Hi.
Speaker 7 (15:02):
So I'm an travelers so basically as for work, I
have to travel a lot. In fact, I'm on my
way to the airport now, and I'm also intimate and fasting.
But the problem is I end up with the lounge
and I'm sat there and thinking I might as well
eat something, and then depending on how wherever I'm going,
how I'm traveling after the really awkward hours not really
(15:26):
confirmed lunchtimes breakfast is probably the only given, but dinner
no idea what time that will be. So I find
the reason why I'm not being able to maintain my
weight is just because of the weird times that I'm
eating and the lack of consistency. I suppose so some
people might have no variety. I've got variety.
Speaker 6 (15:46):
I just like I just can't.
Speaker 7 (15:48):
I just can't eat at the same time every day.
And the traveling, Oh my god, sitting in the lounge
is just oh my goodness, everything's there.
Speaker 3 (15:55):
I hear you.
Speaker 4 (15:57):
I've been oh my goodness, probably on eight flights in
the last two weeks. Yeah, like I spend my life
also in there. I'll probably see you in the lounge
a lot. And I was in Rota Rur for a
couple days last week. I'm off to Palmerston North next week.
I actually did a really good video recently on my
Facebook and Instagram when I was in Rota rar about
exactly this topic. So one of the things I do
(16:17):
is I always take a knife, fork, spoon and a
little plate with me because some hotels or some places
where you stay it's nothing. I tend to depending on
the options, I pretty much always try and stay in
a hotel if I can, or I will always know
where the local supermarket is and I go and grab
myself often some fruit to have something there. And I've
(16:40):
got a couple again. My backup meals list is a
good idea because I've eaten a lot of meals and
hotel rooms in my life from things that I've bought
from the supermarket. One of the biggest things that goes
wrong when you're traveling is your digestive system goes.
Speaker 3 (16:52):
All over the place. So if you check out my
latest video.
Speaker 4 (16:56):
It talks about and I take cheer seeds with me
wherever I go because you just dissolve them in water
and that keeps you fiber up, because that's one thing
that absolutely get screwed when you're eating inconsistently and when
you're when you're not getting in a fiber, you know
that that can start creating all sorts of these problems.
Speaker 3 (17:15):
So that's another kind of.
Speaker 7 (17:18):
One of the times that I do have. I'm a
vegitaring as well, so I do tend to book hotels.
But the problem is the options are usually chipped with
it very are even like pasta, and I think it's
not that I do with those, it's just you.
Speaker 3 (17:33):
Don't want to hear a lot of.
Speaker 4 (17:36):
Yeah, I mean, I actually, yeah, I actually. When I
go away, I literally pack up. So one of the
things in our house that I recommend when people are
trying to make healthier choices is to have a chopped
up box of vegetables in the front of their fridge
so that it's the first thing that they see when
I go away. And I do this literally again every
single time, because I'm doing I travel at least at
least once a week, right, and I will take myself
(17:58):
a little plastic box of like chopped up vegetables in
like a little I take like I pack myself a
school lunch box like I do for my kids. And
because you can get like tiny little ice packs and
I take that.
Speaker 3 (18:10):
And because the.
Speaker 4 (18:10):
Things you can't get when you're traveling easily is vegetables
and fruit. And then I take nuts and often figs
because you often want something a little bit sweet. And
again it's from a digestive system that kind of keeps
things flowing when you're going away. So yeah, packing yourself
a little lunch box is part of your your carry
on or you either carry on or your checked in
(18:32):
luggage is Yeah.
Speaker 3 (18:34):
The security people are probably like, what is in your bag?
Cloud like, yeah, it's carrots. There you go.
Speaker 2 (18:38):
Of course, she thank you so much for your call.
You're in the drawer for clear so new book into
your Fight with food and also the journal. As soon
as you started benching that, I immediately thought, tupple weird.
It's a steamer. Yeah, if you could take a lunch,
if you can take some food, go and take some food.
The other thing we have in my family about traveling
is that we try and book places to stay it
(19:00):
that have kitcheners. Yes, simply because there's the cost of
going out to eat. Plus then you can do your
own diet. And I remember being in Italy and everywhere
was closed on a holiday and the only place was
actually a supernair shop and they had some pasta and
they also had some tomato pisata. Oh yes, And so
we made up a part of a pasta with tamato
(19:21):
pisata that was the only food in the entire village
opened on that day, and then we ate. It was
the best meal we had. Yeah, it was absolutely delicious
and super healthy.
Speaker 3 (19:30):
Yeah yeah, yeah, So there we go. This is great stuff.
Speaker 2 (19:32):
The number of the phone eight hundred eighty ten eighty.
It's clear term. But we're talking about discipline and keeping
to your diet and all that sort of thing, and
what you should do about the food you're eating to
kick the weight off, to take weight off, or if
you are struggling, you know, to maintain your diet to
carry it on. Give us a call. Eight hundred eighty
ten eighty is a number to phone. We're back in
just a moment. Yes, people are texting about ice cream
(19:54):
because you mentioned ice cream clear, and everybody suddenly goes, ooh,
ice cream. So I had a problem. I had a
problem with ice cream. Though I know it doesn't show
my body, but I did have a problem. Yes, and
what we buy a tub, you know, and then we'll
be watching the Telly and I go to the freezer
and I come back with the tub and a spoon
and chagger lug jagger, lug jagger lag And before you
(20:16):
know it, I've eaten half a tub. Yes, you know,
and everyone's going, what is wrong with you? I just
like ice cream, but I've changed it now. I'm actually
buying many magnums. So they're magnums, but they're on the
and there on the stick, but they're tinny, yes, and
a bit of chocolate, a little bit of ice cream,
and you know, you grab one, you can't eat it
anymore because that's all you got.
Speaker 4 (20:35):
Yeah, yeah, yeah, no, it's absolutely And one of the
things just on that quickly is the fact that the
challenge with something like ice cream is that it is
very hard to stop eating because the combination of fat
and sugar is incredibly addictive to the brain. So that's
where if you treat or whatever, you're like, oh, I'm
going to include to this. You do need those strategies
around portion control. Otherwise it needs to not enter the house.
(20:56):
Because in my house, I don't have ice cream because
I am like you. I'll only I eat ice cream
when I go out because it's not safe in mine.
Speaker 2 (21:03):
Super Sweet Tooth for he Super Sweet tooth by the way,
eight dollars ninety nine. When you get six a's six
desserts for nine bucks, I think it's a pretty good deal. Hello, Bertie, Hi,
how are you good? Clear is online with you?
Speaker 3 (21:17):
Hello?
Speaker 8 (21:17):
He's clear, high clear. I think I really read your
article today and the press or the Weekender or something,
and yeah, and I just turned on my radio and
you happen to be on here.
Speaker 6 (21:30):
I've just got a and which is great.
Speaker 8 (21:33):
So I've my diabetes was creeping up to fifty one,
and so I've got a life coach and I've got
it down to forty seven. And I've got on a
really good diet that I'm sustaining, which I'm enjoying as well.
And I was told to lose four kilos even though
I wasn't overweight. I was just putting on about seventy three,
(21:53):
which I have also done, which I'm really happy about.
And I've introduced a lot of protein in my diet
and I'm just a little bit worried.
Speaker 9 (22:02):
I've been getting a little the other day by the
pain of my toes, and I was just worrying, worrying
about the gap thing. Yes, yeah, I know it might
be a bit paranoid, but because I have changed my
diet and I am eating a lot more protein eggs
and protein yogurt, and I'm cheer puddings in the morning
(22:24):
and stuff like that.
Speaker 5 (22:26):
Him, I I wouldn't.
Speaker 3 (22:27):
I wouldn't say.
Speaker 4 (22:28):
I mean, if you if unless you're if you're just
eating you know, your protein through kind of whole foods
and you're still maintaining your weight, it's probably not that
in terms of that.
Speaker 3 (22:37):
How old are you don't mind me asking.
Speaker 8 (22:39):
I'm sixty five, right, and it's this is a new
thing for you.
Speaker 3 (22:42):
There's no pain in do younk. Do you drink alcohol?
Speaker 6 (22:45):
Yeah?
Speaker 8 (22:46):
I do, no sugar, lemonade and a vodka and despite
lemon and limes. But I've yeah, and I read on
that because that can cause it to it canter.
Speaker 4 (23:00):
Yeah, well that's much more, to be honest, like far
more than the protein yogurt and other things like that.
Yet those kind of the process meat and the alcohol
is is going to be far more problematic in terms
of if you think that God might be part of that.
But again with diabetes, you know, as you're will be
very aware, we've got to look after the circulation to
(23:20):
your feet and your eyes and your fingers. But you're
obviously you know you are making great choices. I think
with protein one of the key things, like I know
everyone's like protein, protein protein at the moment, it's the
new thing. But you know, if you're having about twenty
to twenty five grams, on my website Clareturmbule dot co,
dot and z, you'll find a free protein resource which
will show you what twenty to twenty five grams looks like.
(23:43):
If you're sticking within that, you're not You're not going
to be overdoing it, right, So unless you are somehow obviously,
because I don't know exactly that the grams of what
you're eating, but if you're fitting in that twenty twenty
five grams, I wouldn't say that's part of it.
Speaker 3 (23:57):
And if you're worried about that, again, you know, talk
to your doctor next time you go.
Speaker 8 (24:00):
Yeah, yea, And it's no protases, no procese FOD and
my diet anymore. So it's just yeah, it's just broke vegetables, protein, fish,
read mates.
Speaker 6 (24:12):
Yeah.
Speaker 8 (24:13):
So I'm going to cut back. I'm just going to
have a bulker on the weekends and not doing awake.
Speaker 6 (24:20):
Yeah.
Speaker 3 (24:20):
So that can make a big difference. That can make
a really big difference.
Speaker 2 (24:24):
Yeah, thank you so much. By the way, well done.
Go for fifty one to forty seven.
Speaker 7 (24:30):
Yeah, yeah, we're going to get to forty five.
Speaker 10 (24:33):
I'm going to get.
Speaker 2 (24:35):
Keep up the good work and make sure make sure
a Siah has your phone number. You are in the
drawer for Clear's book, which is en Your Fight with Food,
How to Change Your Eating Habits for Good, and also
her Dieting and Exercise Journal. Somebody writes, why does traveling
tend to cause constipation despite keeping up the fiber foods
and the fluids that you normally have at home. What
(24:56):
is this about traveling that march with the guts?
Speaker 4 (25:00):
So there's in terms of your gut, lots of different things.
So what if you get on a plane, you it
does dehydrate you. So if you go your your fluid
requirements go up quite significantly even if you're in the
air for an hour or so. Right, so, even if
you drink the same as you normally do, you're going
to need to drink an extra couple of glasses more
to be kind of the same. For a lot of
(25:22):
people when they're traveling, they're sleep and wake times are
a little bit different. So if your circadian rhythm, you're
kind of your body rhythms change a little bit. The
other thing is the reality of actually just going to
the toilet, the practicalities going to the toilet. As you know,
these are very normal things. But if you are, you know,
at home or in your office and you've got a
regular pattern around going to the toilet, and then say
(25:44):
you you're traveling, which means that you'll get up early
and you don't go to the bathroom in the morning
or whatever it might be, that's that kind of whole
thing kind of messes it around. But it's really really common,
and it's very you know, but anyone that travels a
lot really inconvenient.
Speaker 2 (25:58):
I got I got the last time I traveled, you know,
and it goes goes the other way. Things can get
too loose, absolutely care so absolutely, And when you go
to Japan, and of course, and then the toilet starts
talking to you, and then and then it starts warm. Yeah,
it warms you up, and then it sprays you. And
then you're like, hello, no wonder, no wonder your routine.
Speaker 3 (26:16):
I can't when this gets serious to me?
Speaker 2 (26:18):
Okay, bretty good one hundred number to phone Darryl. You're
online with clear turmoil, get.
Speaker 10 (26:24):
A oh thanks, look hi, clear, Look, I'll just walk outside.
I'm actually I was driving to the airport and now
I'm there and as noisy as can be, but it's
freezing me outside. So I'll just slip out a quick
a quick question and and my my own solution I
would like to put to you, but I know it's
only a temporary one. So the problem has been late
(26:45):
night snacking, right, I just really get the monkeys, yes,
and for only only for the monkeys, but okay, and
I just couldn't talk about the type of ice cream
and I would I could eat. I could eat the
two leaders without thinking about it. But what I what
I stumbled on after going to the dances recently was
he gave me some thin They're called terdental toothpick things,
(27:06):
you know, yes, And so I started dipping those in
a week tube of toothpaste and flossing with them just
while sitting there watching TV. And it just it's amazing
how it takes the desire to eat away.
Speaker 3 (27:18):
You're yes, God, I don't think.
Speaker 10 (27:21):
I don't think it'd be a long term solution. So
I'm not ringing with the only solution I'm as bringing
to us. Do you think there is a healthy late
night snake like about ten ten pm type thing?
Speaker 4 (27:33):
Super great question. So the first thing is we in
terms of late night eating. One of the reasons if
you are genuinely hungry at ten thirty. One of the
key things we've got to look at I'd always look
go back, is go are you eating enough during the day,
Because a lot of guys are very busy during the
day and don't often, you know, prioritize eating enough during
the day. So one, we want you to get to
(27:53):
a point where you're not really that hungry at ten
thirty at night. The second thing is thinking about if
you are a lot of people are not actually really hungry,
Like if you're finding the toothpick thing is working, what
it actually means is you're not really hungry at that time.
Food fills avoid and it is company.
Speaker 3 (28:13):
It is something to do. It it's its own form
of entertainment and distraction.
Speaker 2 (28:18):
It's like there's a tummy void, yes, but there's also
avoid in oursholes.
Speaker 4 (28:22):
Yeah, there really, there really is, yes, And that's where
we've got you got to And my book goes into
this a lot. It's identifying what is actually driving you
to eat the ice cream. If it's genuine hunger, well
then you know, have an apple and some yoga, or
an apple and some nuts or something that's kind of
like a little bit of carbohydrate and a little bit of.
Speaker 3 (28:44):
Healthy fat.
Speaker 4 (28:45):
Right, if you really do need something, you know, give
yourself permission to eat. Fine, But a lot of people
are in that routine where they're eating to fill because
it's like company, it's something to do.
Speaker 2 (28:56):
There's also a hend to mouth heat. If we wear smokers.
There's actually a lot of smokers who did teas smoking
hate smoking, but they're so used to moments of stress
doing something with it at hand, doing something with the mouth,
you know, and taking time out to do that. So
it's the same thing. You've got a habit where oh,
it's like suddenly you're doing something, but you're not even
(29:17):
thinking what you're actually doing.
Speaker 4 (29:18):
Yes, and and exactly like smoking that and your brain
as soon as your brain sees the pattern and goes right,
it's ten thirty pm. Your brain has gone right. At
ten thirty pm, we go to the pantry and it actually,
but truly, it does in the same because it in
the same way that you know that you need to
brush your teeth before bed. It would feel really weird
when you're lying in bed and like, oh, I need
(29:39):
a brush my tooth.
Speaker 3 (29:40):
It's really weird. Because you do it every day.
Speaker 4 (29:42):
Your brain drives you towards that behavior, and it actually
is experienced in your body as actually like the feeling
of anxiety, feel jittery. It's actually the same as someone
picking up a cigarette. It's the same thing happens within
your body. Cigarettes harder because you've also got the nicotine
part of it, but it is the same physiological process
that's going on. So that's the thing is when you're
(30:04):
when you're doing the habit with the toothpick, it's proving
that it's probably nothing to do with food. So you
need to find a non food related.
Speaker 2 (30:11):
On today with the toothpick squish it, do you know,
like I've.
Speaker 4 (30:14):
Got I've got a sensory child. So i have a
neurodiverse child, an autistic child, and he has one of
these squishy we just bought it from like Wick Calls
or somewhere like it's this squishy cube that's like, I
don't know, like a bit like jelly, right, And he
sits there and because he's very.
Speaker 3 (30:31):
Much has to fidget all the time and do all
these different things all the time.
Speaker 4 (30:33):
And I've got friends that have actually got those, and
they sit on the couch and they like literally playing
with it and do like those fiddle things, fiddling what
the things are in front of the TV.
Speaker 3 (30:43):
And it stops them from eating.
Speaker 2 (30:44):
Because great stuff. It's Yeah, here's the other thing. If
you're breaking the habit having a journal, having a journal,
which I've been, I've been eating food at ten thirty
every day this week, you know, And so then you
get to the Friday thing and you say, what is
your goal for today? Yes, don't eat at ten thirty.
Speaker 3 (31:00):
Yeah, yeah, yeah, yeah, very good stuff.
Speaker 8 (31:03):
Darrel.
Speaker 2 (31:03):
You're in the drawer for the book, and the book
is your fight with food, How to change your eating
habits for good clear Turmbule and also the journal to
help you break your habits. And it's up for grabs
and only if your phone on eighty ten eight and
have a chat with Claire and we'll take a break
and we'll be back in just a few moments time
with Nadine. It's a number of phone as eight hundred
and eighty ten eighty and Nadine. Hello, how are you
(31:26):
welcome to the show and you are online and on
air with Claire Turnbull.
Speaker 5 (31:30):
Hi, Hi, thank you. Please forgive me if you've already
touched on this. I actually jumped in my car to
go to the grocery store and now I'm I just
want to ask a question about HRT. So I'm a
fifty four year old I was. I had a pretty
good diet before I went on the HRT, and I
(31:51):
kid you not, after probably being about a month on it,
I had no self control. I went back to everything
that I knew wasn't good for me. I put on
five knots.
Speaker 3 (32:02):
Wow, and I know.
Speaker 5 (32:04):
And now I'm getting so I've started, I'm getting back
on tracks. But my problem I'm having is some days
I have an unsatiable appetite, and then on other days
it's very hard for me to eat. So I'm kind
of yo yoing between it, and I'm like, I really,
I'm struggling really.
Speaker 10 (32:23):
What to do about that?
Speaker 3 (32:24):
So what do you mind asking what dose of hr
T you're on?
Speaker 6 (32:28):
One?
Speaker 5 (32:30):
Is it one hundred monograms? I think one day on
a patch in a pitch.
Speaker 3 (32:35):
So you one hundred and you're changing it twice a
week the patch. Yes, yes, I can be good. Just
check it. Yeah, no, no, no, it's all good.
Speaker 6 (32:46):
Yeah.
Speaker 4 (32:46):
I mean one of the things is obviously with changes
in our hormones that it can impact our appetite. So
the biggest thing that actually impacts our appetite is sleep.
That's of all of the things. So obviously HRT may
may play its part there. How is your sleep in
terms of is that consistent sleep?
Speaker 5 (33:02):
It's decently better being on a cloutet gugiately.
Speaker 4 (33:06):
Yeah, So, I mean one thing we just need to
be aware of is that on days where we don't
sleep as well or a quality of sleep, well, that
is one of the biggest things that swings your appetite
one way or the other. So that is probably like, yeah,
which can be related to hit can be related to
menopause all of the rest of it. But sleep is
like it's the thing that makes you really hungry or not.
Speaker 3 (33:26):
It's volume.
Speaker 4 (33:27):
So the two things with appetite is volume eating, so
making sure that you're having it with vegetables, things that
thins that take a lot of time to chew. So
there's two things that tell you that you are full, right.
One of them is actually the chewing process. One of
the biggest problems that I see because of the processed food,
even you know, healthier processed food.
Speaker 3 (33:48):
We don't chew enough.
Speaker 4 (33:49):
And if you're not chewing, if it's not taking you
fifteen minutes to eat a meal at least once a day,
what it means is that your brain isn't getting the
message and registering that there's food in there as well
as if the is not. So one is it including
more food where you have to chew, which is that
kind of salad type vegetables, because that actually helps your
(34:10):
your brain figure that you have got appetite adequate protein.
So if you one of the key things is making
sure that you're getting about twenty twenty five grams at
each of your meals. And if you go to my
website clearttermble dot co, dot and Z. Go to the
recipes and resources tab at the top. You'll find a
free protein guide on there, which will show you how
to make sure that you're getting enough protein, because it's
(34:31):
that combination of vegetables and protein in these perimenopause or
menopause or years that is absolutely critical in terms of
appetite regulation. Those are the kind of two key things.
And actually on my website also you'll see a menopause
video which goes through exactly what you're talking about.
Speaker 2 (34:45):
Thank you so much, Nadan, you're in the drawer, Idy,
you you're online now, and what would you like to ask?
Speaker 10 (34:52):
Clear? D ed oh?
Speaker 2 (34:56):
Ed?
Speaker 9 (34:58):
Hell?
Speaker 2 (34:59):
I know hello Ed not Idy?
Speaker 6 (35:01):
Hello, I'm ninety five. On you're skinny or I'm always
cold tonight?
Speaker 11 (35:10):
Eat pretty will?
Speaker 6 (35:11):
What can warm me up? What can put some weight
on me? Yeah?
Speaker 3 (35:14):
So what we need is lots of healthy fats. So
if you can eat.
Speaker 4 (35:19):
Like peanut butter, so depending on how things are with
your teeth, so peanut butter, a smooth peanut butter, if
you eat toast, if you eat crackers, really really thick
peanut butter on there, those healthy fats is really good avocado.
Speaker 3 (35:37):
Another thing.
Speaker 4 (35:37):
I know that the price can vary of those, but
if you can eat like half an avocado a day,
I'd be very happy about that because that's really nice,
healthy fats, which is good for your heart, good for
your brain, but also there's plenty of plenty of energy
in that without a large amount of volume. Make sure
you're drinking blue milk, not any of the other light stuff.
And you can even add a little bit of add
(35:59):
the blue milk powder into your milk, so it's called
fortifying your milk, and it increases the increases the calories.
And that is just another way with any milk that
you have to add extra goodness to it.
Speaker 6 (36:11):
A edie.
Speaker 2 (36:12):
Don't beat yourself up now, darling. You are ninety five
years old, you know, and you deserve to live whatever
life you want to live. And I thank you so
much for your call. You're in the drawer to when
Clear Turnbull's new book ends Your Fight with Food How
to Change Your Eating Habits for Good and her journal.
We're back after the break. Yes, I'm Andrew Dickens. This
is clear Termbul. She has a new book. It's called
In Your Fight with Food, How To change your eating
(36:32):
habits for good. We are giving it away also with
a journal, very substantive journal that is going to help
you with your whole campaign. And Liz, you're online.
Speaker 6 (36:41):
Hello, Hello, it's clear, I am here.
Speaker 11 (36:46):
Yes, yeah, I'm looking for a few ideas. I have glutan, yes, tolerance,
but not clearly it. And so I try to have
spig an omelook stig day and then major under sage
or sort of salad other days. But I've good of
it for ideas, and when I go to.
Speaker 6 (37:09):
Not I have metic.
Speaker 2 (37:16):
Okay, you have a very difficult you have a very
difficult phone line. I'm afraid others. So could you just
repeat the question in one sentence and.
Speaker 10 (37:25):
Simply looking for new pollution?
Speaker 3 (37:31):
Yes, because the.
Speaker 2 (37:32):
Old ones are boring.
Speaker 4 (37:33):
I know, I know, well, my my celia runs in
my family. I know that you don't have gluten intolerant,
but you know, looking for the looking for those ideas
is I get.
Speaker 3 (37:43):
It's quite challenging.
Speaker 4 (37:45):
So actually, one of the things that we that my
mum has actually a lot like at this time of year,
because she doesn't eat oats and can't eat anything like that,
she makes porridge with brown rice. Now that might sound
really random, but it's actually delicious. It's a bit like
rice pudding for breakfast. That's a really good thing that
she makes a batch of at the beginning of the
week and then during the week relying more on those
(38:07):
gluten free, naturally gluten free grains like quene onie and rice,
so you know, making making sushi and then making it
one day and then having it the next day for lunch.
Sushi bowls. This is a tellly but with my mum
being in the same boat as you, making you know,
rice edi marmee beans and then she'll have either tuna
or some salmon, and you can use canned or fresh
(38:29):
or frozen, a little bit of chopped up cucumber, avocado,
and if you.
Speaker 3 (38:35):
Like it, a bit of ginger.
Speaker 4 (38:35):
The old sushi bowl is such a good like a
little pokey bowl. It can make it different every day.
Speaker 2 (38:41):
A bit of soy, and there's all sorts of jeopardese
in the international section Miso is aiso paste. You can
add all those sorts of things and they just zop
up the meal. But the meal is simple at the
end of the day.
Speaker 4 (38:52):
Super and they have gluten free soy sauce and a
lot of these things are awesome. You know, you can
get a lot of those gluten free versions of it,
but a good a good poke bowl, good sushi bowl
is a really good option for lunch.
Speaker 11 (39:03):
Okay, thank you very much, indeed, no worry.
Speaker 2 (39:07):
Thank you Liz for phoning, and thank you to everybody
who have Thank you. What a great little art. This
has been all sorts of questions and things I was
going to talk about, like resistance training and going to
the gym. We are over fifty, but we kind of
ran out of time. But it's good. It's still good.
It's still good. Your book is so good and your
fight with food how to change your eating habits for good,
and we will be giving it away Asia. It's your job.
(39:30):
You've got the numbers, you can do the draw and
you'll be back again again in the future with indeed,
yes I will. And you got a busy old life, yeah,
and that's good. And I read I read about you
the other day with a new life in a new
town as well, and that sounds great. So you're always
always looking to improve things and change that is what
I preached. What change is constant, that's the other thing.
(39:52):
And clear, it's so lovely to see you. I haven't
seen you for ages, so thank you for having me,
thank you for coming in. And this is that we
can collective. I'm Andrew Dickins in for Tim Beverage, who's
on holiday with the kids and feeding them well, and
he will be back next weekend. We've got the News
in Sport which is coming up in just a few
moments time, and then after that we're into spark Money
with Martin Whores, the financial writer and advisor. I've got
(40:15):
one of his books, what was it, Twenty Good Summers,
which I didn't quite like the title because it suggested
that once you were fifty you might only have twenty
good summers. But you know, this is a time to
maximize stuff. We're going to be talking about investment. We're
going to be talking about Super because everybody's talking about Super.
We're going to be talking about Kiwi Saber, but also
we will talk about anything that you want to talk about,
(40:36):
because at the end of the day, this is your program.
So that's after News and Sport, which is next. The
number to phone is always eight hundred eighty ten eighty.
In the text ninety two ninety two, A small charge
applies see You're After.
Speaker 8 (40:49):
The Boats.
Speaker 2 (40:53):
By bus Bars Only.
Speaker 1 (41:03):
For more from the Weekend Collective, listen live to news
Talk ZBE weekends from three pm, or follow the podcast
on iHeartRadio.
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:28):
Well, good afternoon to you. It's Sunday afternoon, and I'm
Andrew Dickinson for Tim Beveridge, who's on school holidays with
the kids. Back again next weekend and you've got the
Weekend Collective And now we come to the part of
the program we call the health Hub. Now, the Mediterranean
diet has been heralded as the best diet forever. The
jim Heads broccoli, rice, chicken and tuna is often praised
(00:50):
as well. New research this week shows the Atlantic diet,
which is based on Spanish and Portuguese themes of potatoes, eggs,
olive oil and pork, could be the secret to a
longer and healthier life. So whatever diet you choose, though,
sticking to the diet can get boring on your palace
and when you're busy with work in life, it's hard
to maintain and not to actually start to cheat. Let's
(01:11):
be honest about it. So what is actually best for
us and how can we stay with the program. So
today I'm joined by well Being expert author and nutrition
is clear term. Well lovely to have you in here
this afternoon. Oh it's a pleasure. Can we just turn
her microphone up? Please? Ladies and gentlemen. Look, you've got
a book.
Speaker 3 (01:30):
I have got a book.
Speaker 2 (01:31):
Yes, it's called End Your Fight with Dieting, Scales, binging,
Guilts and Rules with Food. Yes, how to change your
eating habits for good. So what's why did.
Speaker 3 (01:41):
You do this? Oh? My goodness?
Speaker 4 (01:42):
Well, because exactly what you were saying at the beginning, right,
new research comes out. This is the conversation should we
go this way with what we eat? Should we go
that way? It's all very confusing for people. And I've
worked in the world of nutrition, psychology, well being for
over twenty years and I've had it all and seen
it all, and I just wanted to make it a
lot easier for people to work out what to do
when it comes what to eat without having to follow
(02:05):
all the strict rules, and also help people feel well holistically.
So in the book I as well as food, I
talk about exercise, mental wellbeing, the importance of relationships, meaning
and purpose, connection, what it means to be well as
an over everywhere.
Speaker 3 (02:24):
Yeah, total one hundred percent.
Speaker 4 (02:26):
Because you know I first started, when I first trained,
I trained initially as a dietitian and a fitness and
structure and that was kind of what I focused on
probably for first twelve thirteen years of my work. And
then I was like, well, that's food and exercise are
very very important, but we also need these other pieces.
I had a brain injury. Off the back of that,
(02:47):
I kind of realized that sleep is this like complete
wonderful thing that holds our health together, and actually if
you don't sleep well, it's very difficult to eat well
and to be motivated to exercise. That actually, for me,
sleep actually almost comes first in this whole equation of wellbeing.
Speaker 3 (03:05):
And the world that we live in.
Speaker 4 (03:06):
Is so stressful and confusing, and if you don't manage
to stress, that makes all these other different parts of
our lives much more challenging.
Speaker 2 (03:14):
Well, ladies and gentlemen, they often say, never trust a
skinny shift, and can I just say clear, you're looking
very fit and very very trim here in tip top
shape right now, so that means we should trust you
when you.
Speaker 3 (03:26):
Know, well, let's hope.
Speaker 4 (03:26):
So I've been through my ups and downs like everyone else.
I've also got two kids and trying to figure out
what to feed them and their ups and downs of life,
you know, because what I think, it's all very well
to to eat well if your entire life is just
spent in the kitchen. But I think it's about finding
advice from somebody that actually lives in the real world,
(03:47):
you know, is juggling multiple things, is having been through,
you know, the challenges and ups and downs of life.
And that's I've definitely been there with those kind of
things myself. So I hope to bring practical and realistic
advice that actually works.
Speaker 2 (04:00):
Do you do the illustrations yourself in this book?
Speaker 3 (04:03):
I haven't done a couple of them.
Speaker 4 (04:04):
Actually, yes, I do, not all of them, but I
did did a couple of them. Yeah, And I actually
wrote it, to be honest, I wrote that book for
my mum. My mum has really struggled with food. You know,
she's always she knows what to do. I think a
lot of people know what they need to do.
Speaker 3 (04:19):
What do we need to do?
Speaker 4 (04:20):
We need to eat more vegetables, we need to drink
less alcohol, we need to have less process food. It's
how do we make that happen? That's really the piece
that most people struggle with.
Speaker 2 (04:32):
Now it's not just one book, there's another book on
our desk right now, and it's got a black cover.
It's a ring bound thing, it's quite thick, and it
says it's a beautiful day. What on earth is this thing?
Speaker 5 (04:42):
Yeah?
Speaker 4 (04:42):
So, actually, one of the key things that I'm really
passionate about is helping people make things actually happen, because,
like I said, knowledge does not actually equal change when
it comes to nutrition a lot of the time, right,
So what people need is tools and strategies and skills
to actually apply what they know. So we know that
you are forty two percent more likely to do something
(05:04):
if you writ write it down, physically write it down
pen to paper.
Speaker 3 (05:07):
This is where apps absolutely have a place, but there.
Speaker 4 (05:10):
Is really you know, good research to the power of
actually processing something through a physical pen, right and actually
looking at yourself writing the words to it's journaling. So
one thing I highly encourage people who are struggling with
getting in a good routine with eating is and this
is why I kind of created the planner was actually
(05:32):
looking looking at your weakerhead and thinking to yourself, what
are going to be the things that make it difficult
to eat?
Speaker 3 (05:39):
Well.
Speaker 4 (05:40):
Yes, some people have a very structured life, you know,
might you might be living on your own and it's
just you to satisfy with your you know, eating needs,
which is slightly easier to organize than if you've got
multiple people, or you might be you know, have children's
step children, grandchildren coming in and then you've got to
kind of like see, oh well one of them might
(06:00):
have you know, an activity after school, or I've got your.
Speaker 3 (06:02):
Grandchild that day.
Speaker 4 (06:03):
And and if you see see those things, if you
sit down on I often sit down at the weekend
and then plan that week ahead, only takes ten minutes.
You can see what the traps might be.
Speaker 2 (06:13):
Well, I've opened up the book and just randomly on
a page that says Thursday, Yes, and first question is
what will help me feel good today? And you can
write down and journal that. Then it's got a to
do list, yes, a space for a to do list.
It's got a reminders list with which you have to
tick exercise, drink water, get outside, and then whatever else
you might want to do. Another three options that you
can put on yourself. It's got a challenge list as well,
(06:36):
which is his when you had something to eat today,
what was the reason tick the appropriate box? Were you're hungry?
Was it habit was resposed to emotion. Then you ask
people to write down what they were grateful for on
that Thursday, Yes, lovely, And then you just got general
notes area as well, and then you've got some advice
paid on the on the opposite page, Yes, some advice
like why do you eat when you do? Is it
(06:58):
habit whatever? Yeah, so it is a really good little journal.
Speaker 3 (07:01):
Yeah. Well it's a visual reminder.
Speaker 4 (07:02):
And I think, you know, I think this is one
of the things I feel like if you're trying to eat, well,
the kind of perception is where you go to your
fridge and you make a conscious choice about what you're eating.
Some people do if you've got a slow paced life
and you're like, right, it's lunch time and you've got
time to open the fridge and really contemplate what you're eating.
For a lot of people, that isn't the reality. They
(07:24):
are grabbing something to eat between doing two or three
other things, and they grab whatever is at the front
of the fridge, at the front of the pantry. So
one thing that I encourage people to do by pre
planning is kind of like seeing what's going on in
your situation. And part of what's written in the book
and in the planner actually is about managing your environment
(07:47):
because you are, let me get this right, you are
three times more likely to eat the first thing that
you see in the fridge or the pantry than the fifth.
So if you say, you know, I'm trying to be healthier,
I'm gonna have peanut butter and I'm gonna have avocado
or my toast rather than the jam or the honey.
But if the jam and the honey are the first
things in the pantry fridge and you're in a rush,
you end up eating honey and jawn because it's the
(08:09):
easier thing to do. So I really encourage you know,
anyone listening is trying to improve the way that they eat,
to make it a lot easier to access foods that
they want to be having more of, and really visually
make it harder to access the thing.
Speaker 2 (08:24):
Yeah, I have to say I've got addiction to eggs
only because they're right at the front of the fridge.
Only because they grab two of them and a little
bit of milk and salt and pepper and beat them
up and there's an omelets. I know it's not overly
bad for you, but when you have it five days
a week. You know, other people in my house going,
you're just are you living on eggs? I might be,
(08:46):
but yeah, you need to think about variety.
Speaker 3 (08:49):
Yeah, variety is so important.
Speaker 4 (08:50):
And I think you know, going back to the beginning
when you're talking about these kind of different diets, one
of the things is that these more traditional ways of
eating in the Mediterranean, you know, in the European kind
of way of eating, very whole food focused, so first
of all, and a lot of variety, okay, yeah, not
a lot of process food either.
Speaker 2 (09:09):
These two books, yes, do you want to give them away?
Speaker 3 (09:12):
Yes?
Speaker 2 (09:12):
Do we give them away to one caller because really
they get the book, but then they also need the journal.
Speaker 3 (09:17):
Yes they do. We'll give them away to one one person.
Speaker 2 (09:20):
So if you phone the program today on eight hundred
and eighty ten eighty to talk about diet, to talk
about the challenges about diet, we will take your name
and we'll take your number, and at the end of
the program, I'll get a desire to actually do a
bit of a drawer and someone will win. Yes, end
your Fight with Food. How to Change your Eating Habits
for Good by Clear Turnbull All two hundred and ninety
(09:45):
five pages of and also the journal, which is awesome,
big old journal which has got heaps of advice. It's
a book in itself, but it's also it's something way
you could actually chart your progress as you go go
through the day. So let's talk about diet, and we've
already talked about it a little bit, But how that discipline,
(10:06):
you know, other than the journaling, other than making sure
you go to the back of the fridge instead of
the front. Yes, how do you stay disciplined to your
diet because sometimes they can get boring, monotonous, tedious, and
a dreg Yeah.
Speaker 4 (10:22):
Well, I think, first of all, what the approach that
you take to the food that you eat needs to
not feel like restriction. So what we know what the
research shows if you restrict yourself or if you feel
like you're dieting, if you actually feel like exactly what
you're saying, this is boring whatever, If you even start that,
the most likely thing that's going to happen is that
you are going to actually overcompensate and then when you
(10:43):
have one biscuit or three biscuits, you're like, sty it,
I'm going to eat the entire packet because it can't
be bothered. So one of the key things when you're
even when you're approaching like I'm you know, I really
want to make a change to be healthier. That does
not mean you can never eat a biscuit. That does
not mean you can never eat a piece of chocolate.
So that the way to approach it from a wellbeing perspective.
I kind of get that, kind of like eighty twenty thought.
(11:05):
If eighty percent of your food is mostly unprocessed, it's
whole food, it's your fruits and vegetables, lee meats, you know,
that Mediterranean style of eating. There is absolutely room to
have a little bit of ice cream, a couple of biscuits,
and things like that. I also encourage people if you
are gonna with biscuits or things that I actually plan
them in be like, do you know what on a Friday, Friday, Friday,
(11:26):
I'm going to have That's my night when I'm going
to have dessert. Now, when you give yourself permission to
have something, it takes the boredom and the like, it
actually makes it less exciting. And sometimes on a Friday
you might think yourself, I don't even want that ice
cream tonight, Like I you know, but I've but I've
given myself permission to have it. So it's very important
(11:50):
even within that balance to make sure that you are
including you know, some of those different.
Speaker 2 (11:57):
Eighty percent live healthily eighty percent of the time. Do
not beat yourself up for for breaking it, and do
not break the eighty said it just because you love
the twenty percent. So that's a great piece of advice.
By the way, those people photo on eight hundred and
eighty ten eighty. If you want to win the book
at the two books y, you also have to talk
to us. Yes, phones went crazy with people going, oh,
(12:19):
I want the book. We're not just giving away free stuff.
We want you to be part of the program and
we will reward you. So should we take a call.
Let's take a call and join us now. Is Rebecca? Hello, Rebecca?
Speaker 6 (12:30):
Hi there, Hell?
Speaker 7 (12:31):
Are you very good?
Speaker 2 (12:31):
You're online with clear?
Speaker 1 (12:33):
Hi?
Speaker 6 (12:34):
Clear? I love yourselfer today. I'm really interested in your
book as well. I live with my elderly parents and
my mum does a lot of the cooking and I
just tend to have the one meal at home and
the evening with them, and she filled it up with
all the goodies with the butter and the sickening of
(12:54):
the flour and everything. So through the day day I
just tend to peck a little bit, and I'm really
struggling to keep my diet. I go to the pole exercise,
I just can't drop the weight because I don't think
I'm eating the right food at the right time. And
I'm not a planner.
Speaker 7 (13:12):
I haven't planned, Yeah, and that is a lot.
Speaker 4 (13:14):
A lot of that comes is a personality thing, and
I totally get that for some people. Some people are
like super organized and some people, you know, it depends.
One of the key things is trying to have maybe
something that you could make for a couple of days
for breakfast. So I've got in the book and also
on my website, which is Claireturnbull dot co dot and
zai lots of free recipes there. You could make yourself
(13:36):
something like some soaked overnight oats in the morning and
that would last you for a couple of days. Big
big fan of soups, particularly at this time of year.
Right soups, you can make a batch of soup once
a week and make a different batch every single week,
and then you've got something for lunch vegetables if it's
got lentils or chickpeas in it. It's protein in there
as well. Cheap, like that's the other thing, super super cheap,
(13:59):
and then you've got something that's easily accessible. So if
you struggle to eat well, I do think that making
a meal that goes on for three or four meals,
then you don't have to think about it. And actually
Andrew's egg idea is a very good one, right in
the sense that actually a couple of eggs with some veggies,
you know, some chopped up mushroom or an onion, could
make a really good omelet.
Speaker 3 (14:19):
So a couple of those things would be good. Actually.
Speaker 4 (14:22):
On my website also if you go to recipes and Resources,
there's a I've got a really good resource which has
got like quick backup meal ideas that you can print
out and put in your fridge because it's things that
you can make in about five minutes. So it's just
getting a few of those basic ingredients. But I'm glad
that you're eating well with your parents.
Speaker 3 (14:39):
That's fantastic.
Speaker 2 (14:39):
Rebecca, thank you so much for your care. Make sure
you have a check to Isaiah. Make sure we know
your number, and you're in the drawer for the books.
We have Clear Timble on online right now with her
new book in Your Fight with Food, How to Change
Your Eating heabits for Good at the grabs End and
Dieting in Wellness and Fitness Journal, and Sheila, you're on
line with Clear.
Speaker 1 (15:01):
Hi.
Speaker 7 (15:02):
So I'm an travelers so basically as for work, I
have to travel a lot. In fact, I'm on my
way to the airport now, and I'm also intimate and fasting.
But the problem is I end up with the lounge
and I'm sat there and thinking I might as well
eat something, and then depending on how wherever I'm going,
how I'm traveling after the really awkward hours not really
(15:26):
confirmed lunchtimes breakfast is probably the only given, but dinner
no idea what time that will be. So I find
the reason why I'm not being able to maintain my
weight is just because of the weird times that I'm
eating and the lack of consistency. I suppose so some
people might have no variety. I've got variety.
Speaker 6 (15:46):
I just like I just can't.
Speaker 7 (15:48):
I just can't eat at the same time every day.
And the traveling, Oh my god, sitting in the lounge
is just oh my goodness, everything's there.
Speaker 3 (15:55):
I hear you.
Speaker 4 (15:57):
I've been oh my goodness, probably on eight flights in
the last two weeks. Yeah, like I spend my life
also in there. I'll probably see you in the lounge
a lot. And I was in Rota Rur for a
couple days last week. I'm off to Palmerston North next week.
I actually did a really good video recently on my
Facebook and Instagram when I was in Rota rar about
exactly this topic. So one of the things I do
(16:17):
is I always take a knife, fork, spoon and a
little plate with me because some hotels or some places
where you stay it's nothing. I tend to depending on
the options, I pretty much always try and stay in
a hotel if I can, or I will always know
where the local supermarket is and I go and grab
myself often some fruit to have something there. And I've
(16:40):
got a couple again. My backup meals list is a
good idea because I've eaten a lot of meals and
hotel rooms in my life from things that I've bought
from the supermarket. One of the biggest things that goes
wrong when you're traveling is your digestive system goes.
Speaker 3 (16:52):
All over the place. So if you check out my
latest video.
Speaker 4 (16:56):
It talks about and I take cheer seeds with me
wherever I go because you just dissolve them in water
and that keeps you fiber up, because that's one thing
that absolutely get screwed when you're eating inconsistently and when
you're when you're not getting in a fiber, you know
that that can start creating all sorts of these problems.
Speaker 3 (17:15):
So that's another kind of.
Speaker 7 (17:18):
One of the times that I do have. I'm a
vegitaring as well, so I do tend to book hotels.
But the problem is the options are usually chipped with
it very are even like pasta, and I think it's
not that I do with those, it's just you.
Speaker 3 (17:33):
Don't want to hear a lot of.
Speaker 4 (17:36):
Yeah, I mean, I actually, yeah, I actually. When I
go away, I literally pack up. So one of the
things in our house that I recommend when people are
trying to make healthier choices is to have a chopped
up box of vegetables in the front of their fridge
so that it's the first thing that they see when
I go away. And I do this literally again every
single time, because I'm doing I travel at least at
least once a week, right, and I will take myself
(17:58):
a little plastic box of like chopped up vegetables in
like a little I take like I pack myself a
school lunch box like I do for my kids. And
because you can get like tiny little ice packs and
I take that.
Speaker 3 (18:10):
And because the.
Speaker 4 (18:10):
Things you can't get when you're traveling easily is vegetables
and fruit. And then I take nuts and often figs
because you often want something a little bit sweet. And
again it's from a digestive system that kind of keeps
things flowing when you're going away. So yeah, packing yourself
a little lunch box is part of your your carry
on or you either carry on or your checked in
(18:32):
luggage is Yeah.
Speaker 3 (18:34):
The security people are probably like, what is in your bag?
Cloud like, yeah, it's carrots. There you go.
Speaker 2 (18:38):
Of course, she thank you so much for your call.
You're in the drawer for clear so new book into
your Fight with food and also the journal. As soon
as you started benching that, I immediately thought, tupple weird.
It's a steamer. Yeah, if you could take a lunch,
if you can take some food, go and take some food.
The other thing we have in my family about traveling
is that we try and book places to stay it
(19:00):
that have kitcheners. Yes, simply because there's the cost of
going out to eat. Plus then you can do your
own diet. And I remember being in Italy and everywhere
was closed on a holiday and the only place was
actually a supernair shop and they had some pasta and
they also had some tomato pisata. Oh yes, And so
we made up a part of a pasta with tamato
(19:21):
pisata that was the only food in the entire village
opened on that day, and then we ate. It was
the best meal we had. Yeah, it was absolutely delicious
and super healthy.
Speaker 3 (19:30):
Yeah yeah, yeah, So there we go. This is great stuff.
Speaker 2 (19:32):
The number of the phone eight hundred eighty ten eighty.
It's clear term. But we're talking about discipline and keeping
to your diet and all that sort of thing, and
what you should do about the food you're eating to
kick the weight off, to take weight off, or if
you are struggling, you know, to maintain your diet to
carry it on. Give us a call. Eight hundred eighty
ten eighty is a number to phone. We're back in
just a moment. Yes, people are texting about ice cream
(19:54):
because you mentioned ice cream clear, and everybody suddenly goes, ooh,
ice cream. So I had a problem. I had a
problem with ice cream. Though I know it doesn't show
my body, but I did have a problem. Yes, and
what we buy a tub, you know, and then we'll
be watching the Telly and I go to the freezer
and I come back with the tub and a spoon
and chagger lug jagger, lug jagger lag And before you
(20:16):
know it, I've eaten half a tub. Yes, you know,
and everyone's going, what is wrong with you? I just
like ice cream, but I've changed it now. I'm actually
buying many magnums. So they're magnums, but they're on the
and there on the stick, but they're tinny, yes, and
a bit of chocolate, a little bit of ice cream,
and you know, you grab one, you can't eat it
anymore because that's all you got.
Speaker 4 (20:35):
Yeah, yeah, yeah, no, it's absolutely And one of the
things just on that quickly is the fact that the
challenge with something like ice cream is that it is
very hard to stop eating because the combination of fat
and sugar is incredibly addictive to the brain. So that's
where if you treat or whatever, you're like, oh, I'm
going to include to this. You do need those strategies
around portion control. Otherwise it needs to not enter the house.
(20:56):
Because in my house, I don't have ice cream because
I am like you. I'll only I eat ice cream
when I go out because it's not safe in mine.
Speaker 2 (21:03):
Super Sweet Tooth for he Super Sweet tooth by the way,
eight dollars ninety nine. When you get six a's six
desserts for nine bucks, I think it's a pretty good deal. Hello, Bertie, Hi,
how are you good? Clear is online with you?
Speaker 3 (21:17):
Hello?
Speaker 8 (21:17):
He's clear, high clear. I think I really read your
article today and the press or the Weekender or something,
and yeah, and I just turned on my radio and
you happen to be on here.
Speaker 6 (21:30):
I've just got a and which is great.
Speaker 8 (21:33):
So I've my diabetes was creeping up to fifty one,
and so I've got a life coach and I've got
it down to forty seven. And I've got on a
really good diet that I'm sustaining, which I'm enjoying as well.
And I was told to lose four kilos even though
I wasn't overweight. I was just putting on about seventy three,
(21:53):
which I have also done, which I'm really happy about.
And I've introduced a lot of protein in my diet
and I'm just a little bit worried.
Speaker 9 (22:02):
I've been getting a little the other day by the
pain of my toes, and I was just worrying, worrying
about the gap thing. Yes, yeah, I know it might
be a bit paranoid, but because I have changed my
diet and I am eating a lot more protein eggs
and protein yogurt, and I'm cheer puddings in the morning
(22:24):
and stuff like that.
Speaker 5 (22:26):
Him, I I wouldn't.
Speaker 3 (22:27):
I wouldn't say.
Speaker 4 (22:28):
I mean, if you if unless you're if you're just
eating you know, your protein through kind of whole foods
and you're still maintaining your weight, it's probably not that
in terms of that.
Speaker 3 (22:37):
How old are you don't mind me asking.
Speaker 8 (22:39):
I'm sixty five, right, and it's this is a new
thing for you.
Speaker 3 (22:42):
There's no pain in do younk. Do you drink alcohol?
Speaker 6 (22:45):
Yeah?
Speaker 8 (22:46):
I do, no sugar, lemonade and a vodka and despite
lemon and limes. But I've yeah, and I read on
that because that can cause it to it canter.
Speaker 4 (23:00):
Yeah, well that's much more, to be honest, like far
more than the protein yogurt and other things like that.
Yet those kind of the process meat and the alcohol
is is going to be far more problematic in terms
of if you think that God might be part of that.
But again with diabetes, you know, as you're will be
very aware, we've got to look after the circulation to
(23:20):
your feet and your eyes and your fingers. But you're
obviously you know you are making great choices. I think
with protein one of the key things, like I know
everyone's like protein, protein protein at the moment, it's the
new thing. But you know, if you're having about twenty
to twenty five grams, on my website Clareturmbule dot co,
dot and z, you'll find a free protein resource which
will show you what twenty to twenty five grams looks like.
(23:43):
If you're sticking within that, you're not You're not going
to be overdoing it, right, So unless you are somehow obviously,
because I don't know exactly that the grams of what
you're eating, but if you're fitting in that twenty twenty
five grams, I wouldn't say that's part of it.
Speaker 3 (23:57):
And if you're worried about that, again, you know, talk
to your doctor next time you go.
Speaker 8 (24:00):
Yeah, yea, And it's no protases, no procese FOD and
my diet anymore. So it's just yeah, it's just broke vegetables, protein, fish,
read mates.
Speaker 6 (24:12):
Yeah.
Speaker 8 (24:13):
So I'm going to cut back. I'm just going to
have a bulker on the weekends and not doing awake.
Speaker 6 (24:20):
Yeah.
Speaker 3 (24:20):
So that can make a big difference. That can make
a really big difference.
Speaker 2 (24:24):
Yeah, thank you so much. By the way, well done.
Go for fifty one to forty seven.
Speaker 7 (24:30):
Yeah, yeah, we're going to get to forty five.
Speaker 10 (24:33):
I'm going to get.
Speaker 2 (24:35):
Keep up the good work and make sure make sure
a Siah has your phone number. You are in the
drawer for Clear's book, which is en Your Fight with Food,
How to Change Your Eating Habits for Good, and also
her Dieting and Exercise Journal. Somebody writes, why does traveling
tend to cause constipation despite keeping up the fiber foods
and the fluids that you normally have at home. What
(24:56):
is this about traveling that march with the guts?
Speaker 4 (25:00):
So there's in terms of your gut, lots of different things.
So what if you get on a plane, you it
does dehydrate you. So if you go your your fluid
requirements go up quite significantly even if you're in the
air for an hour or so. Right, so, even if
you drink the same as you normally do, you're going
to need to drink an extra couple of glasses more
to be kind of the same. For a lot of
(25:22):
people when they're traveling, they're sleep and wake times are
a little bit different. So if your circadian rhythm, you're
kind of your body rhythms change a little bit. The
other thing is the reality of actually just going to
the toilet, the practicalities going to the toilet. As you know,
these are very normal things. But if you are, you know,
at home or in your office and you've got a
regular pattern around going to the toilet, and then say
(25:44):
you you're traveling, which means that you'll get up early
and you don't go to the bathroom in the morning
or whatever it might be, that's that kind of whole
thing kind of messes it around. But it's really really common,
and it's very you know, but anyone that travels a
lot really inconvenient.
Speaker 2 (25:58):
I got I got the last time I traveled, you know,
and it goes goes the other way. Things can get
too loose, absolutely care so absolutely, And when you go
to Japan, and of course, and then the toilet starts
talking to you, and then and then it starts warm. Yeah,
it warms you up, and then it sprays you. And
then you're like, hello, no wonder, no wonder your routine.
Speaker 3 (26:16):
I can't when this gets serious to me?
Speaker 2 (26:18):
Okay, bretty good one hundred number to phone Darryl. You're
online with clear turmoil, get.
Speaker 10 (26:24):
A oh thanks, look hi, clear, Look, I'll just walk outside.
I'm actually I was driving to the airport and now
I'm there and as noisy as can be, but it's
freezing me outside. So I'll just slip out a quick
a quick question and and my my own solution I
would like to put to you, but I know it's
only a temporary one. So the problem has been late
(26:45):
night snacking, right, I just really get the monkeys, yes,
and for only only for the monkeys, but okay, and
I just couldn't talk about the type of ice cream
and I would I could eat. I could eat the
two leaders without thinking about it. But what I what
I stumbled on after going to the dances recently was
he gave me some thin They're called terdental toothpick things,
(27:06):
you know, yes, And so I started dipping those in
a week tube of toothpaste and flossing with them just
while sitting there watching TV. And it just it's amazing
how it takes the desire to eat away.
Speaker 3 (27:18):
You're yes, God, I don't think.
Speaker 10 (27:21):
I don't think it'd be a long term solution. So
I'm not ringing with the only solution I'm as bringing
to us. Do you think there is a healthy late
night snake like about ten ten pm type thing?
Speaker 4 (27:33):
Super great question. So the first thing is we in
terms of late night eating. One of the reasons if
you are genuinely hungry at ten thirty. One of the
key things we've got to look at I'd always look
go back, is go are you eating enough during the day,
Because a lot of guys are very busy during the
day and don't often, you know, prioritize eating enough during
the day. So one, we want you to get to
(27:53):
a point where you're not really that hungry at ten
thirty at night. The second thing is thinking about if
you are a lot of people are not actually really hungry,
Like if you're finding the toothpick thing is working, what
it actually means is you're not really hungry at that time.
Food fills avoid and it is company.
Speaker 3 (28:13):
It is something to do. It it's its own form
of entertainment and distraction.
Speaker 2 (28:18):
It's like there's a tummy void, yes, but there's also
avoid in oursholes.
Speaker 4 (28:22):
Yeah, there really, there really is, yes, And that's where
we've got you got to And my book goes into
this a lot. It's identifying what is actually driving you
to eat the ice cream. If it's genuine hunger, well
then you know, have an apple and some yoga, or
an apple and some nuts or something that's kind of
like a little bit of carbohydrate and a little bit of.
Speaker 3 (28:44):
Healthy fat.
Speaker 4 (28:45):
Right, if you really do need something, you know, give
yourself permission to eat. Fine, But a lot of people
are in that routine where they're eating to fill because
it's like company, it's something to do.
Speaker 2 (28:56):
There's also a hend to mouth heat. If we wear smokers.
There's actually a lot of smokers who did teas smoking
hate smoking, but they're so used to moments of stress
doing something with it at hand, doing something with the mouth,
you know, and taking time out to do that. So
it's the same thing. You've got a habit where oh,
it's like suddenly you're doing something, but you're not even
(29:17):
thinking what you're actually doing.
Speaker 4 (29:18):
Yes, and and exactly like smoking that and your brain
as soon as your brain sees the pattern and goes right,
it's ten thirty pm. Your brain has gone right. At
ten thirty pm, we go to the pantry and it actually,
but truly, it does in the same because it in
the same way that you know that you need to
brush your teeth before bed. It would feel really weird
when you're lying in bed and like, oh, I need
(29:39):
a brush my tooth.
Speaker 3 (29:40):
It's really weird. Because you do it every day.
Speaker 4 (29:42):
Your brain drives you towards that behavior, and it actually
is experienced in your body as actually like the feeling
of anxiety, feel jittery. It's actually the same as someone
picking up a cigarette. It's the same thing happens within
your body. Cigarettes harder because you've also got the nicotine
part of it, but it is the same physiological process
that's going on. So that's the thing is when you're
(30:04):
when you're doing the habit with the toothpick, it's proving
that it's probably nothing to do with food. So you
need to find a non food related.
Speaker 2 (30:11):
On today with the toothpick squish it, do you know,
like I've.
Speaker 4 (30:14):
Got I've got a sensory child. So i have a
neurodiverse child, an autistic child, and he has one of
these squishy we just bought it from like Wick Calls
or somewhere like it's this squishy cube that's like, I
don't know, like a bit like jelly, right, And he
sits there and because he's very.
Speaker 3 (30:31):
Much has to fidget all the time and do all
these different things all the time.
Speaker 4 (30:33):
And I've got friends that have actually got those, and
they sit on the couch and they like literally playing
with it and do like those fiddle things, fiddling what
the things are in front of the TV.
Speaker 3 (30:43):
And it stops them from eating.
Speaker 2 (30:44):
Because great stuff. It's Yeah, here's the other thing. If
you're breaking the habit having a journal, having a journal,
which I've been, I've been eating food at ten thirty
every day this week, you know, And so then you
get to the Friday thing and you say, what is
your goal for today? Yes, don't eat at ten thirty.
Speaker 3 (31:00):
Yeah, yeah, yeah, yeah, very good stuff.
Speaker 8 (31:03):
Darrel.
Speaker 2 (31:03):
You're in the drawer for the book, and the book
is your fight with food, How to change your eating
habits for good clear Turmbule and also the journal to
help you break your habits. And it's up for grabs
and only if your phone on eighty ten eight and
have a chat with Claire and we'll take a break
and we'll be back in just a few moments time
with Nadine. It's a number of phone as eight hundred
and eighty ten eighty and Nadine. Hello, how are you
(31:26):
welcome to the show and you are online and on
air with Claire Turnbull.
Speaker 5 (31:30):
Hi, Hi, thank you. Please forgive me if you've already
touched on this. I actually jumped in my car to
go to the grocery store and now I'm I just
want to ask a question about HRT. So I'm a
fifty four year old I was. I had a pretty
good diet before I went on the HRT, and I
(31:51):
kid you not, after probably being about a month on it,
I had no self control. I went back to everything
that I knew wasn't good for me. I put on
five knots.
Speaker 3 (32:02):
Wow, and I know.
Speaker 5 (32:04):
And now I'm getting so I've started, I'm getting back
on tracks. But my problem I'm having is some days
I have an unsatiable appetite, and then on other days
it's very hard for me to eat. So I'm kind
of yo yoing between it, and I'm like, I really,
I'm struggling really.
Speaker 10 (32:23):
What to do about that?
Speaker 3 (32:24):
So what do you mind asking what dose of hr
T you're on?
Speaker 6 (32:28):
One?
Speaker 5 (32:30):
Is it one hundred monograms? I think one day on
a patch in a pitch.
Speaker 3 (32:35):
So you one hundred and you're changing it twice a
week the patch. Yes, yes, I can be good. Just
check it. Yeah, no, no, no, it's all good.
Speaker 6 (32:46):
Yeah.
Speaker 4 (32:46):
I mean one of the things is obviously with changes
in our hormones that it can impact our appetite. So
the biggest thing that actually impacts our appetite is sleep.
That's of all of the things. So obviously HRT may
may play its part there. How is your sleep in
terms of is that consistent sleep?
Speaker 5 (33:02):
It's decently better being on a cloutet gugiately.
Speaker 4 (33:06):
Yeah, So, I mean one thing we just need to
be aware of is that on days where we don't
sleep as well or a quality of sleep, well, that
is one of the biggest things that swings your appetite
one way or the other. So that is probably like, yeah,
which can be related to hit can be related to
menopause all of the rest of it. But sleep is
like it's the thing that makes you really hungry or not.
Speaker 3 (33:26):
It's volume.
Speaker 4 (33:27):
So the two things with appetite is volume eating, so
making sure that you're having it with vegetables, things that
thins that take a lot of time to chew. So
there's two things that tell you that you are full, right.
One of them is actually the chewing process. One of
the biggest problems that I see because of the processed food,
even you know, healthier processed food.
Speaker 3 (33:48):
We don't chew enough.
Speaker 4 (33:49):
And if you're not chewing, if it's not taking you
fifteen minutes to eat a meal at least once a day,
what it means is that your brain isn't getting the
message and registering that there's food in there as well
as if the is not. So one is it including
more food where you have to chew, which is that
kind of salad type vegetables, because that actually helps your
(34:10):
your brain figure that you have got appetite adequate protein.
So if you one of the key things is making
sure that you're getting about twenty twenty five grams at
each of your meals. And if you go to my
website clearttermble dot co, dot and Z. Go to the
recipes and resources tab at the top. You'll find a
free protein guide on there, which will show you how
to make sure that you're getting enough protein, because it's
(34:31):
that combination of vegetables and protein in these perimenopause or
menopause or years that is absolutely critical in terms of
appetite regulation. Those are the kind of two key things.
And actually on my website also you'll see a menopause
video which goes through exactly what you're talking about.
Speaker 2 (34:45):
Thank you so much, Nadan, you're in the drawer, Idy,
you you're online now, and what would you like to ask?
Speaker 10 (34:52):
Clear? D ed oh?
Speaker 2 (34:56):
Ed?
Speaker 9 (34:58):
Hell?
Speaker 2 (34:59):
I know hello Ed not Idy?
Speaker 6 (35:01):
Hello, I'm ninety five. On you're skinny or I'm always
cold tonight?
Speaker 11 (35:10):
Eat pretty will?
Speaker 6 (35:11):
What can warm me up? What can put some weight
on me? Yeah?
Speaker 3 (35:14):
So what we need is lots of healthy fats. So
if you can eat.
Speaker 4 (35:19):
Like peanut butter, so depending on how things are with
your teeth, so peanut butter, a smooth peanut butter, if
you eat toast, if you eat crackers, really really thick
peanut butter on there, those healthy fats is really good avocado.
Speaker 3 (35:37):
Another thing.
Speaker 4 (35:37):
I know that the price can vary of those, but
if you can eat like half an avocado a day,
I'd be very happy about that because that's really nice,
healthy fats, which is good for your heart, good for
your brain, but also there's plenty of plenty of energy
in that without a large amount of volume. Make sure
you're drinking blue milk, not any of the other light stuff.
And you can even add a little bit of add
(35:59):
the blue milk powder into your milk, so it's called
fortifying your milk, and it increases the increases the calories.
And that is just another way with any milk that
you have to add extra goodness to it.
Speaker 6 (36:11):
A edie.
Speaker 2 (36:12):
Don't beat yourself up now, darling. You are ninety five
years old, you know, and you deserve to live whatever
life you want to live. And I thank you so
much for your call. You're in the drawer to when
Clear Turnbull's new book ends Your Fight with Food How
to Change Your Eating Habits for Good and her journal.
We're back after the break. Yes, I'm Andrew Dickens. This
is clear Termbul. She has a new book. It's called
In Your Fight with Food, How To change your eating
(36:32):
habits for good. We are giving it away also with
a journal, very substantive journal that is going to help
you with your whole campaign. And Liz, you're online.
Speaker 6 (36:41):
Hello, Hello, it's clear, I am here.
Speaker 11 (36:46):
Yes, yeah, I'm looking for a few ideas. I have glutan, yes, tolerance,
but not clearly it. And so I try to have
spig an omelook stig day and then major under sage
or sort of salad other days. But I've good of
it for ideas, and when I go to.
Speaker 6 (37:09):
Not I have metic.
Speaker 2 (37:16):
Okay, you have a very difficult you have a very
difficult phone line. I'm afraid others. So could you just
repeat the question in one sentence and.
Speaker 10 (37:25):
Simply looking for new pollution?
Speaker 3 (37:31):
Yes, because the.
Speaker 2 (37:32):
Old ones are boring.
Speaker 4 (37:33):
I know, I know, well, my my celia runs in
my family. I know that you don't have gluten intolerant,
but you know, looking for the looking for those ideas
is I get.
Speaker 3 (37:43):
It's quite challenging.
Speaker 4 (37:45):
So actually, one of the things that we that my
mum has actually a lot like at this time of year,
because she doesn't eat oats and can't eat anything like that,
she makes porridge with brown rice. Now that might sound
really random, but it's actually delicious. It's a bit like
rice pudding for breakfast. That's a really good thing that
she makes a batch of at the beginning of the
week and then during the week relying more on those
(38:07):
gluten free, naturally gluten free grains like quene onie and rice,
so you know, making making sushi and then making it
one day and then having it the next day for lunch.
Sushi bowls. This is a tellly but with my mum
being in the same boat as you, making you know,
rice edi marmee beans and then she'll have either tuna
or some salmon, and you can use canned or fresh
(38:29):
or frozen, a little bit of chopped up cucumber, avocado,
and if you.
Speaker 3 (38:35):
Like it, a bit of ginger.
Speaker 4 (38:35):
The old sushi bowl is such a good like a
little pokey bowl. It can make it different every day.
Speaker 2 (38:41):
A bit of soy, and there's all sorts of jeopardese
in the international section Miso is aiso paste. You can
add all those sorts of things and they just zop
up the meal. But the meal is simple at the
end of the day.
Speaker 4 (38:52):
Super and they have gluten free soy sauce and a
lot of these things are awesome. You know, you can
get a lot of those gluten free versions of it,
but a good a good poke bowl, good sushi bowl
is a really good option for lunch.
Speaker 11 (39:03):
Okay, thank you very much, indeed, no worry.
Speaker 2 (39:07):
Thank you Liz for phoning, and thank you to everybody
who have Thank you. What a great little art. This
has been all sorts of questions and things I was
going to talk about, like resistance training and going to
the gym. We are over fifty, but we kind of
ran out of time. But it's good. It's still good.
It's still good. Your book is so good and your
fight with food how to change your eating habits for good,
and we will be giving it away Asia. It's your job.
(39:30):
You've got the numbers, you can do the draw and
you'll be back again again in the future with indeed,
yes I will. And you got a busy old life, yeah,
and that's good. And I read I read about you
the other day with a new life in a new
town as well, and that sounds great. So you're always
always looking to improve things and change that is what
I preached. What change is constant, that's the other thing.
(39:52):
And clear, it's so lovely to see you. I haven't
seen you for ages, so thank you for having me,
thank you for coming in. And this is that we
can collective. I'm Andrew Dickins in for Tim Beverage, who's
on holiday with the kids and feeding them well, and
he will be back next weekend. We've got the News
in Sport which is coming up in just a few
moments time, and then after that we're into spark Money
with Martin Whores, the financial writer and advisor. I've got
(40:15):
one of his books, what was it, Twenty Good Summers,
which I didn't quite like the title because it suggested
that once you were fifty you might only have twenty
good summers. But you know, this is a time to
maximize stuff. We're going to be talking about investment. We're
going to be talking about Super because everybody's talking about Super.
We're going to be talking about Kiwi Saber, but also
we will talk about anything that you want to talk about,
(40:36):
because at the end of the day, this is your program.
So that's after News and Sport, which is next. The
number to phone is always eight hundred eighty ten eighty.
In the text ninety two ninety two, A small charge
applies see You're After.
Speaker 8 (40:49):
The Boats.
Speaker 2 (40:53):
By bus Bars Only.
Speaker 1 (41:03):
For more from the Weekend Collective, listen live to news
Talk ZBE weekends from three pm, or follow the podcast
on iHeartRadio.
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