From Susie and Leanne on The Nutrition Couch this episode:
- We take chat about the key mindset shift you need at this time of year to start 2024 in your best shape yet.
- We review Umami Whole Baby Edamame Snack Pack.
- Susie shares her low carb, prawn and feta dinner.
So sit back, relax and enjoy this week’s episode!
Tune in on Sunday for our next episode.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Have your festive season celebrations already started? Have you got
no free weekends until the new year? Are you feeling
a little bit stressed about how you're going to keep
your help and weight under control this silly season? Well.
On today's episode of The Nutrition Couch, Susie and I
chat about the key mindset shift you may need this
time of year to start off twenty twenty four in
(00:22):
your best shape yet. Hi. I'm Leanne Wood and I'm
Sissy Burrow and every week we bring you The Nutrition Couch,
the bi weekly podcast that keeps you up to date
on everything that you need to know in the world
of nutrition now as well as festive eating. This episode,
Susie has found a great new high protein snack that
the whole family will love, and we share with you
a quick low cup dinner that you can literally make
(00:43):
in five to ten minutes now to kick us off
this silly season?
Speaker 2 (00:47):
Or is it? Can we say it is?
Speaker 1 (00:48):
Isn't everybody silly season?
Speaker 3 (00:49):
I think we can right anytime after Melbourne Cup is
silly season. I feel like this year has taken people
to their extremes of stress. There's a lot of financial pressure,
Diaries are gam packed we're not really recovered from COVID.
We're all feeling very tired and emotional, and I think
it's certainly silly season. I know plenty of people here
and who literally do not have a free weekend till Christmas.
(01:11):
So I think it is the time to discuss at
one hundred percent. And I think what I really wanted
to reiterate today with our listeners is that the way
you handle yourself in social situations where there is large
volumes of food around, it's really in the mind because
it's making the conscious decision before you go about how
(01:32):
you're going to spend your calories. And if you go
in with a victim mentality, oh that was all there was.
It's a party. I'm allowed to have what I want
when I go to the work function. You know, I'm
having just a few drinks. I've had every you know,
And you know the issue is it's not just about
preventing weight loss. If that's your goal, everyone gains weight,
and we know weight is so much harder to lose
(01:54):
once it's there. So it really is the mindset that
you go in with and if you look at it
as an opportunity to enjoy good quality food for very
special occasions, no problem, but you know you really want
to decide now how you want to manage it. And
so many of my clients at the moment we're doing
this work. You know, we're talking about planning ahead, making
(02:15):
a conscious decision with alcohol, and already I can see
the huge results. You know, it's been in Melbourne Cut
Week and my clients have done so well just with
that mental focus prior to going to social events.
Speaker 1 (02:27):
Yeah, I couldn't agree more. And I think you hit
nail on the head when you said it's all in
the mindset, because it's the thought process around this time
of year. It's been a long year. People are stressed,
you know, Budgets are you know, shopping, food bills have
gone through the roofs. There's a lot of extra stress
around at the moment. Everyone's kind of burnt out from work.
Everyone's looking forward to winding down towards the end of
the year. So the silly season comes with a lot
(02:48):
of extra food, it's a lot of socializing, it's a
lot of extra alcohol. There's a lot of extras around.
But it's how you approach that is it. I get
to eat everything I want. It's a treat. I can
have whatever I want because I deserve it. Is it
that kind of mindset or do you go in saying, look,
I'm still going to aim for a balanced lunch, even
you know, even though it's a Christmas party, because I
know that eating this way makes me feel better. So
(03:10):
just try to avoid at this time of the year
that all or nothing mindset where everything's a treat, particularly
if you know that the quality of the food isn't good.
And I had one of my clients literally last night,
Susie went to an event at one of the function
areas in Brisbane. She flew down for it, and she
got to the airport and it was only maybe like
a quarter past five, and she said, I'm absolutely starving.
(03:31):
I think I'm going to eat now. We'd pre planned
what she was going to do, but she's like, I
think I need to eat now at the airport. We
got her a great choice at the airport. She was
banged on track. She went to the event and she
was like, you wouldn't believe what was here, and I
was like, try me pretty sure I believe you. It
was all deep fried food, you know, the usual like
spring rolls, fried chicken, copious amounts of alcohol, open bar
tab she had three soda water and limes and didn't
(03:53):
eat a thing because she'd already eaten before. And she
was like, I feel a hundred times better. I'm banged
on track with my goal. She'll hit her fat loss
goals this and she's like, I didn't feel like I
missed out at all because the quality of the food
was just crap. And when I eat that type of food,
I don't feel great. So it's that mindset at this
time of year where if you're going to go into
one of these social situations and everything's deep fried, it's
(04:13):
you know, there's an open bar to have, but the
type of alcohol they're serving, because it's all free, isn't
actually a great quality. Is that what you want? Or
would you rather pay for a beautiful one glass of
French champagne and leave it at that? Would you rather
eat before you go something that's nourishing and filling and
enjoyable and fill yourself up properly so you can go
to the event and not even think about food versus
(04:33):
being like should I eat it? Should I not? I'm
so hungry. Maybe I'll just have a little oak crap
I over ate and then beat yourself up and feel
awful for it. So I think it's the mindset is
so important this time of year. But as you said
as well, the planning, like if you don't plan, if
you make no effort to look up the menu in advance,
if you don't plan out your drinks, because if you
don't say to yourself, al right, i'm gonna cap myself
with a drink or two and drive home, you will overeat,
(04:56):
you will overdrink, and you very likely will feel disappointed
in yourself next day, and you're not going to feel
great in your body. You're gonna feel tired and sluggish
and just heavy from all the amount of food and
alcohol that goes in at this time of year. So
be very picky with the things that you choose to
consume and make sure that they could quality and make
sure that you truly love them so you can actually
(05:16):
enjoy it and not feel guilty or disappointed in yourself
the next day.
Speaker 3 (05:20):
I know, you just reminded me why I wanted to
talk about this topic today, which I momentarily forgot because
it's been a long day.
Speaker 2 (05:27):
So it was actually the airport, so exactly I had.
Speaker 3 (05:29):
A client going on a trip and I was like,
of course, travel and I have so many clients who
go to the airport and then just eat whatever is
served on the plane or you know, everyone always eats
at their airport food court. Now there's never, very rarely
anything decent there. Like I've been in Brisbane recently with you, Like,
I know there's a role at Brisbon but airport, but
(05:49):
there's not that many good choices, you know what I mean.
So I always know if I'm traveling to take something
with me, and I would always go on a flight
with something, but that is not something that my clients
are naturally programmed to do.
Speaker 2 (05:59):
So that's a class example.
Speaker 3 (06:01):
If you're traveling, you're going on a holiday, going to
the airport or going on the plane is not the
enjoyment factor, you know, except the food particularly is always
high carb, not feeling not even nice sometimes and often
you're starving and it's been a meal time and you
haven't had anything decent. So that's the perfect example of
when to plan and don't just be a victim of
the environment, to actually say, well, sure, if they serve
(06:22):
me something amazing, great, but if not, I've got a
better option.
Speaker 2 (06:26):
Or I do know there's a role or.
Speaker 3 (06:27):
A subway at the airport, so I can pick up
something before I go on and don't leave that to chance,
because that means that when you go to the beautiful
restaurant or function and the meal is amazing, you can
enjoy it because you haven't wasted your calories at other times.
The other rule of thumb we talk about all the
time is never go to an event hungry, because if
the catering is not great, you won't overdo it. And
if it is great, you can taste it and enjoy
(06:48):
it and savor it, but not overeach just because it's around.
And I think just a little bit as well as
that mapping out the week because it's so busy, the
other thing I observe is that on the weekends everyone's
so very busy they don't necessarily have that time to
plan the meals for the week ahead. So they're perhaps
sorted for the social events and learn how to buffer
(07:10):
and factor that in, but it gets to Sunday night
and no meal prep has been done. So it's just
really good to create that small amount of time if
it's your day off or on a Sunday afternoon, or
Saturday morning, and just map out what meals you're going
to have the following week, and then make those provisions
to have a few quick and easy frozen options, whether
it's a frozen meal, whether it's actually buying something like
(07:32):
a what are some of the quick and easy things
like you might grab, So you might grab some frozen dumplings,
you might grab some frozen fish, you might get a
barbecue chicken to have for lunches, so you've actually always
got it readily and available. Because when we're busy socializing,
it's our meal prep time that often gets compromised. So
the week following the debaucherous weekend isn't on track, and
that's where it falls down from a platform perspective. So
(07:54):
convenient foods like the pre made salads we talk about
all the time, having some frozen chicken or fish pieces
there so you don't revert to takeaway, and that's where
you make sure your foundation, your baseline diet's strong to
buffer you because you will you have higher calories food
and more indulgent treats at this time of year. I
think the other thing on my mind is that foods
that come into the house if you've got kids. There's
(08:15):
just huge amounts of gifting that goes on chocolates. They
bring home a lot of things and it's there and
a lot of my mums will be like, oh, but
I ate it because the kids had it there. It
was in the house, so sure know that there's extra
food coming in, but pack it away so it's out
of sight, out of mind. And that's another strategy to
keep you on track because you've already made that conscious
decision to not eat it, rather than across your path,
(08:36):
across your pass like it doesn't Halloween, and then get
annoyed when you've had it when it shouldn't have been
there in the first place.
Speaker 2 (08:41):
It should be well packed away by now.
Speaker 3 (08:43):
So creating environments for success going into this next six
to eight weeks, which are really intense, because you feel
better in your body, and it doesn't mean you can't
have the indulgent food. It just means that you're not
wasting calories on poor quality because you were disorganized or
became a victim of your food environment.
Speaker 1 (08:58):
Percent and I really have to take about just picking
up some quick and easy options at the Super Mayco.
Like is making a meal from scratch going to be
better one hundred percent. But at this time of year,
if you've got social things all Saturday and all Sunday,
it is far better to pick up a couple of
roast chicken, some salad bag mixes, some pre heat soups,
and a couple of frozen meals from the section, you know,
in the frozen food section, then getting nothing and then
(09:19):
having to get uber it's Monday, Tuesday, Wednesday night because
you've done absolutely nothing, or go hungry to an event,
eat everything inside, then to be disappointed that the scale
on up the next day. So I think it is
really important to have those quick and easy options available,
and you might even look towards like a meal delivery
service at this time of year. If that's something that
saves you a little bit of time, even just for
a week, that might be a good recommendation for you your
(09:40):
family if it fits within the budget, and if it
fits within the time constraints of the busy week as well.
Don't you know discount those I guess meal delivery companies
because you can get them where all the ingredients come
in a box and you cook it yourself, or you
can get the whole meal pre made and literally delivered
to you, so you just put in the microwave and
warm it up. All of those things. Of course, it's
got to be better if do it ourselves, but for
(10:01):
one or two weeks at the really busy period of
the year, those things are hands down okay in my books,
because it keeps you on track and it helps you
work closer towards your goals until the end of the year.
Speaker 3 (10:10):
True, and I just look at the huge amount of
money that's spent on Uber Eats. If you buy an
Uber Eats meal for the family, even if it's pizza,
you're looking at least eighty if not more. You know
how many meals I can make for eighty dollars. I
can make three or four family meals. You know, you
can do barbecue, chicken and salad. You can do dumplings,
you can do frozen pizza. So in times where budgets
are tight, I just think, you know, takeaway food in
(10:31):
general is just such a not a smart use of funds.
So if you think of it from a financial perspective
and how you can make your dollar go further and
improve your nutrition, it's always going to the supermarket and
getting a quick and easy option there, but I just
wanted to mention one last point.
Speaker 2 (10:45):
Before we move on the end.
Speaker 3 (10:46):
Something I'm also noticing with a lot of my food
diaries coming through is that the variety of fresh food
is compromise when people are busy. So for example, if
they're doing a quick and easy meal like maybe a
barbecue chicken, there'll just be one server of vegetables on
the plate. So there might be a bunch of broccolini,
or there might be half a salad bag.
Speaker 2 (11:06):
And that's it.
Speaker 3 (11:07):
And coming into this time of year when we're eating
a lot more salt and heavy food, I can't stress
enough the importance of having lighter dinners, but most importantly,
different varieties of vegetables on any plate. So it's routine
for my clients to not put greater carrots, zucchini, mushroom, celery,
onion in their mints.
Speaker 2 (11:25):
Everyone should be doing that one.
Speaker 3 (11:26):
It makes the mints go further and you're getting all
your vegetables in one hit and don't even have to worry.
Speaker 2 (11:31):
But on your plate at eany meal, there.
Speaker 3 (11:33):
Should be at least two, if not three, four different
colored vegetables. So even if it means eating a raw carrot, capsicum, cucumber.
Just make sure at this time of year you're not
just going for one serve of salad on the plate,
which is just not enough bulk to keep you full,
because that's the trick to keeping the dinners at night lighter.
So for example, if you're having dumplings, instead of having ten, twelve,
(11:53):
fifteen dumplings and a few pieces of broccolini, you need
to have six or eight dumplings plus broccolini plus capsicus
plus et a marmae. So just make sure you're always
super loading that plate, and that naturally reduces calorie intake,
improves nutrition, and at this time of year, will help
to keep the salt and fluid levels down in your body.
Speaker 1 (12:10):
And that goes as well for cheese platters. Never make
a platter without tons of different colored vegetable sticks on
there as well, because it's availability. If they're there, the
kids will eat them as well, other people eat them.
If they're not there, nobody eats them.
Speaker 3 (12:22):
So yeah, just really load up, and that's a very
simple way to eat more but get less and still
be able to enjoy all your favorite foods. So we'll
look forward to you posting your meals and platters to
give us a example of all the colors that you're.
Speaker 2 (12:34):
Including sole ly.
Speaker 3 (12:36):
I found something exciting at the supermarket, very exciting. So
I was in the frozen section shooting some content actually
on quick and easy meals in the frozen section, and
what I find is when I'm going to look for
Eda marmae, so ed a marmae for people who haven't tried,
it is basically the soybeans, and they're often in the pods.
So if you go to Japanese cuisine, you'll get them
(12:57):
served in the pod and they'll serve it with loads
of salt, so they taste delicious and everyone eats them.
But nutritionally we do love them because they're extremely high
in protein. They're a complete amino acid, which means they've
got all the building blocks of protein in them. So
there are at what we call a whole complete protein
in a plant source, very high in fiber, very filling,
just really good nutritious food type. Now in coals, they
(13:20):
don't stock a lot of Etta marmae.
Speaker 2 (13:23):
In woolies.
Speaker 3 (13:23):
They've got edt a marmae individually and then also in
pods at an affordable price point. But these are snack
at a Marmae, So you can buy individual frozen packs.
Speaker 2 (13:33):
They're a pack of ten a.
Speaker 3 (13:35):
They retail for eight dollars and they're just individual packs
of at a Marmaie that you can pack in school
lunchboxes or take to school. Now, the issue I'm going
to have here Land is that the font is so
very small, I'm not going to be able to read
it to our listeners.
Speaker 2 (13:48):
So are you going to read it for us?
Speaker 1 (13:50):
So per little individual serving, as Zusi said, there's ten
in a pack, so the brand is your Mumy, your mummy,
hoole baby at Amami snack pack a ten pack bag
is and per serving their four eighty three kilodules per
serve with twelve point six grams of proteins per serve,
which is an epic amount of protein for a little
snack pack. Two grams of fat, so very low in fat,
(14:11):
with minimal saturated fat point three grams, got fourteen grams
of carbohydrate. That's a wonderful amount of carbohydrate for it,
you know, for a small snack. And then what's surprising me, Susie,
is there's no dietary fiber listed. And for something like
at a Marmae, one hundred percent. There's dietary fiber there.
It would have a really good amount of fiber per serve,
Like I'm thinking four five grams, yeah, three to five
grams at least, and there is some added zodie in here.
(14:33):
But as Susie said, you know, everybody salts at a marmat.
It's why they taste so good. So a little bit
of added salt to something like this I'm okay with.
If you've got high blood pressure or cardiac issues, I'd
maybe be watching that, But four hundred milligrams per serving
is not the beal to end all, but it does
add up throughout the day if you are having other
high salt foods. But they're pretty good. They really pack
a punch, don't they, Susie. And they're quite portable as well.
Speaker 2 (14:55):
They're great. Now.
Speaker 3 (14:56):
The only downside is they are an imported product. They
do come from China, which I know a lot of
people would prefer a stray and produce.
Speaker 2 (15:02):
Now.
Speaker 3 (15:02):
I don't know, but I suspect we don't have a
lot of soy beans grown here in Australia, and of
course we want to go for natural, local produce when
we can. But I'm happy with them. You know, I
would absolutely have them. I think nutritionally they're very strong.
You can't really do much with a soybean, like it's
not like a processed snack food that you're compiling and
adding all additives to. It's basically the bean with a
bit of salt in it. So I'm very happy with
(15:23):
it and I will buy some actually and try them.
But I thought fantastic.
Speaker 2 (15:27):
We need.
Speaker 3 (15:28):
The biggest nutrient we don't get when we snack is protein.
You know, everyone reaches for carbohydrate rich snack rice based products,
you know, all the kids fruit snacks, and we just
want everyone to have more protein because it keeps you full.
So for that afternoon snack that's more savory, filling, still crunchy, tasty.
I'm really really happy with it. So yeah, go to
Woollies check them out. The kids love them. Fantastic lunchbox edition,
(15:51):
great mid afternoon snack, great for coming up for travel
when you're in the car, you're going on a plane.
And yeah, big thumbs up from me. I was really
excited to see them and ingreddent.
Speaker 1 (15:59):
Why only two which is what we love at a
mama and salt. You know what more would you need
in at a Mamae just at a Mama Han salt,
so very clean, very lean and a good little fine
from Zuzi.
Speaker 3 (16:08):
Yes, so hopefully we get some more. We like it
when there's a new product in the supermarket. All right ly,
and we're just to wrap us up today. We know
our listeners enjoy our recipe section. So this is a
very quick and easy one that I've made for many years,
but I wanted to talk about it because it uses
prawns and iging deficiency in women in Australia, particularly around
pregnancy and breastfeeding, is incredibly common. About fifty percent of
(16:30):
women get nowhere near the amount of iogene that they need,
and shellfish is one of the richest.
Speaker 2 (16:34):
Natural sources of that.
Speaker 3 (16:35):
So a lot of girls if you enjoy seafood, shellfish, prawns,
including them more particularly coming into summer. And what I
do love about some of these prawn products is you
can get sort of the garlet prawns already shelled and
you can just throw them in the pan and they
do a really quick and easy dinner. So one of
the ones I love, I do the coliflower fried rice
with a bit of soy sauce that you can add
the garlet prawns to as a protein sauce. But my
(16:57):
other one that I love is what I call prawns
and feta, which I just do in the pan with
Spanish onion, any veggies. I've got red capsicum, zucchini and
throw the garlet prawns in with some pisada and sprinkle
with goat cheese or fetter and it's literally one of
those five minute meals that's delicious, low calorie, low carb
and a very nutrient rich source of iodine. So check
(17:17):
out any of those garlet porn products in supermarkets. They're
at a pretty good price point, they taste good, and
a really good way for women to get a bit
more iodine because thyroid dysfunction in Australia is incredibly common and.
Speaker 1 (17:28):
Really easy if the family as well, Like if you
actually needed carbohydrate in your own diet or the children
needed it, you could easily put some normal patsa in there.
You could easily serve it with a bit of rice
as well, So very adaptable, I think, as a bit
of a recipe base for the family as well, if
you wanted, you know, to slightly lower your carbohydrate intake,
but include a few more veggies. You could do a
little bit of rice, a little bit of noody, and
some extra like you know, noodles plus u kinu noodles
(17:50):
on top of that. So very adaptable, which is what
we like to see in a recipe as well.
Speaker 2 (17:54):
And we love a five minute recipe. That's my kind
of recipe.
Speaker 1 (17:56):
Absolutely, all right, Suzi. Well, that brings us to the
end of another midweek and motivational Wednesday episode. We would
love if you headed to our website, which is the
nutritioncouch dot com. We've got tons of different products available.
We've got all of our product guides, snat guys, takeaway guides,
and our recently recorded webinars which will have your hormones
and y weight which is all about the psychology behind
weight losses. They're all available at the nutritioncouch dot com
(18:19):
and we thank you for tuning in and we will
catch you guys in the next episode.
Speaker 2 (18:23):
Have a great week.
Have your festive season celebrations already started? Have you got
no free weekends until the new year? Are you feeling
a little bit stressed about how you're going to keep
your help and weight under control this silly season? Well.
On today's episode of The Nutrition Couch, Susie and I
chat about the key mindset shift you may need this
time of year to start off twenty twenty four in
(00:22):
your best shape yet. Hi. I'm Leanne Wood and I'm
Sissy Burrow and every week we bring you The Nutrition Couch,
the bi weekly podcast that keeps you up to date
on everything that you need to know in the world
of nutrition now as well as festive eating. This episode,
Susie has found a great new high protein snack that
the whole family will love, and we share with you
a quick low cup dinner that you can literally make
(00:43):
in five to ten minutes now to kick us off
this silly season?
Speaker 2 (00:47):
Or is it? Can we say it is?
Speaker 1 (00:48):
Isn't everybody silly season?
Speaker 3 (00:49):
I think we can right anytime after Melbourne Cup is
silly season. I feel like this year has taken people
to their extremes of stress. There's a lot of financial pressure,
Diaries are gam packed we're not really recovered from COVID.
We're all feeling very tired and emotional, and I think
it's certainly silly season. I know plenty of people here
and who literally do not have a free weekend till Christmas.
(01:11):
So I think it is the time to discuss at
one hundred percent. And I think what I really wanted
to reiterate today with our listeners is that the way
you handle yourself in social situations where there is large
volumes of food around, it's really in the mind because
it's making the conscious decision before you go about how
(01:32):
you're going to spend your calories. And if you go
in with a victim mentality, oh that was all there was.
It's a party. I'm allowed to have what I want
when I go to the work function. You know, I'm
having just a few drinks. I've had every you know,
And you know the issue is it's not just about
preventing weight loss. If that's your goal, everyone gains weight,
and we know weight is so much harder to lose
(01:54):
once it's there. So it really is the mindset that
you go in with and if you look at it
as an opportunity to enjoy good quality food for very
special occasions, no problem, but you know you really want
to decide now how you want to manage it. And
so many of my clients at the moment we're doing
this work. You know, we're talking about planning ahead, making
(02:15):
a conscious decision with alcohol, and already I can see
the huge results. You know, it's been in Melbourne Cut
Week and my clients have done so well just with
that mental focus prior to going to social events.
Speaker 1 (02:27):
Yeah, I couldn't agree more. And I think you hit
nail on the head when you said it's all in
the mindset, because it's the thought process around this time
of year. It's been a long year. People are stressed,
you know, Budgets are you know, shopping, food bills have
gone through the roofs. There's a lot of extra stress
around at the moment. Everyone's kind of burnt out from work.
Everyone's looking forward to winding down towards the end of
the year. So the silly season comes with a lot
(02:48):
of extra food, it's a lot of socializing, it's a
lot of extra alcohol. There's a lot of extras around.
But it's how you approach that is it. I get
to eat everything I want. It's a treat. I can
have whatever I want because I deserve it. Is it
that kind of mindset or do you go in saying, look,
I'm still going to aim for a balanced lunch, even
you know, even though it's a Christmas party, because I
know that eating this way makes me feel better. So
(03:10):
just try to avoid at this time of the year
that all or nothing mindset where everything's a treat, particularly
if you know that the quality of the food isn't good.
And I had one of my clients literally last night,
Susie went to an event at one of the function
areas in Brisbane. She flew down for it, and she
got to the airport and it was only maybe like
a quarter past five, and she said, I'm absolutely starving.
(03:31):
I think I'm going to eat now. We'd pre planned
what she was going to do, but she's like, I
think I need to eat now at the airport. We
got her a great choice at the airport. She was
banged on track. She went to the event and she
was like, you wouldn't believe what was here, and I
was like, try me pretty sure I believe you. It
was all deep fried food, you know, the usual like
spring rolls, fried chicken, copious amounts of alcohol, open bar
tab she had three soda water and limes and didn't
(03:53):
eat a thing because she'd already eaten before. And she
was like, I feel a hundred times better. I'm banged
on track with my goal. She'll hit her fat loss
goals this and she's like, I didn't feel like I
missed out at all because the quality of the food
was just crap. And when I eat that type of food,
I don't feel great. So it's that mindset at this
time of year where if you're going to go into
one of these social situations and everything's deep fried, it's
(04:13):
you know, there's an open bar to have, but the
type of alcohol they're serving, because it's all free, isn't
actually a great quality. Is that what you want? Or
would you rather pay for a beautiful one glass of
French champagne and leave it at that? Would you rather
eat before you go something that's nourishing and filling and
enjoyable and fill yourself up properly so you can go
to the event and not even think about food versus
(04:33):
being like should I eat it? Should I not? I'm
so hungry. Maybe I'll just have a little oak crap
I over ate and then beat yourself up and feel
awful for it. So I think it's the mindset is
so important this time of year. But as you said
as well, the planning, like if you don't plan, if
you make no effort to look up the menu in advance,
if you don't plan out your drinks, because if you
don't say to yourself, al right, i'm gonna cap myself
with a drink or two and drive home, you will overeat,
(04:56):
you will overdrink, and you very likely will feel disappointed
in yourself next day, and you're not going to feel
great in your body. You're gonna feel tired and sluggish
and just heavy from all the amount of food and
alcohol that goes in at this time of year. So
be very picky with the things that you choose to
consume and make sure that they could quality and make
sure that you truly love them so you can actually
(05:16):
enjoy it and not feel guilty or disappointed in yourself
the next day.
Speaker 3 (05:20):
I know, you just reminded me why I wanted to
talk about this topic today, which I momentarily forgot because
it's been a long day.
Speaker 2 (05:27):
So it was actually the airport, so exactly I had.
Speaker 3 (05:29):
A client going on a trip and I was like,
of course, travel and I have so many clients who
go to the airport and then just eat whatever is
served on the plane or you know, everyone always eats
at their airport food court. Now there's never, very rarely
anything decent there. Like I've been in Brisbane recently with you, Like,
I know there's a role at Brisbon but airport, but
(05:49):
there's not that many good choices, you know what I mean.
So I always know if I'm traveling to take something
with me, and I would always go on a flight
with something, but that is not something that my clients
are naturally programmed to do.
Speaker 2 (05:59):
So that's a class example.
Speaker 3 (06:01):
If you're traveling, you're going on a holiday, going to
the airport or going on the plane is not the
enjoyment factor, you know, except the food particularly is always
high carb, not feeling not even nice sometimes and often
you're starving and it's been a meal time and you
haven't had anything decent. So that's the perfect example of
when to plan and don't just be a victim of
the environment, to actually say, well, sure, if they serve
(06:22):
me something amazing, great, but if not, I've got a
better option.
Speaker 2 (06:26):
Or I do know there's a role or.
Speaker 3 (06:27):
A subway at the airport, so I can pick up
something before I go on and don't leave that to chance,
because that means that when you go to the beautiful
restaurant or function and the meal is amazing, you can
enjoy it because you haven't wasted your calories at other times.
The other rule of thumb we talk about all the
time is never go to an event hungry, because if
the catering is not great, you won't overdo it. And
if it is great, you can taste it and enjoy
(06:48):
it and savor it, but not overeach just because it's around.
And I think just a little bit as well as
that mapping out the week because it's so busy, the
other thing I observe is that on the weekends everyone's
so very busy they don't necessarily have that time to
plan the meals for the week ahead. So they're perhaps
sorted for the social events and learn how to buffer
(07:10):
and factor that in, but it gets to Sunday night
and no meal prep has been done. So it's just
really good to create that small amount of time if
it's your day off or on a Sunday afternoon, or
Saturday morning, and just map out what meals you're going
to have the following week, and then make those provisions
to have a few quick and easy frozen options, whether
it's a frozen meal, whether it's actually buying something like
(07:32):
a what are some of the quick and easy things
like you might grab, So you might grab some frozen dumplings,
you might grab some frozen fish, you might get a
barbecue chicken to have for lunches, so you've actually always
got it readily and available. Because when we're busy socializing,
it's our meal prep time that often gets compromised. So
the week following the debaucherous weekend isn't on track, and
that's where it falls down from a platform perspective. So
(07:54):
convenient foods like the pre made salads we talk about
all the time, having some frozen chicken or fish pieces
there so you don't revert to takeaway, and that's where
you make sure your foundation, your baseline diet's strong to
buffer you because you will you have higher calories food
and more indulgent treats at this time of year. I
think the other thing on my mind is that foods
that come into the house if you've got kids. There's
(08:15):
just huge amounts of gifting that goes on chocolates. They
bring home a lot of things and it's there and
a lot of my mums will be like, oh, but
I ate it because the kids had it there. It
was in the house, so sure know that there's extra
food coming in, but pack it away so it's out
of sight, out of mind. And that's another strategy to
keep you on track because you've already made that conscious
decision to not eat it, rather than across your path,
(08:36):
across your pass like it doesn't Halloween, and then get
annoyed when you've had it when it shouldn't have been
there in the first place.
Speaker 2 (08:41):
It should be well packed away by now.
Speaker 3 (08:43):
So creating environments for success going into this next six
to eight weeks, which are really intense, because you feel
better in your body, and it doesn't mean you can't
have the indulgent food. It just means that you're not
wasting calories on poor quality because you were disorganized or
became a victim of your food environment.
Speaker 1 (08:58):
Percent and I really have to take about just picking
up some quick and easy options at the Super Mayco.
Like is making a meal from scratch going to be
better one hundred percent. But at this time of year,
if you've got social things all Saturday and all Sunday,
it is far better to pick up a couple of
roast chicken, some salad bag mixes, some pre heat soups,
and a couple of frozen meals from the section, you know,
in the frozen food section, then getting nothing and then
(09:19):
having to get uber it's Monday, Tuesday, Wednesday night because
you've done absolutely nothing, or go hungry to an event,
eat everything inside, then to be disappointed that the scale
on up the next day. So I think it is
really important to have those quick and easy options available,
and you might even look towards like a meal delivery
service at this time of year. If that's something that
saves you a little bit of time, even just for
a week, that might be a good recommendation for you your
(09:40):
family if it fits within the budget, and if it
fits within the time constraints of the busy week as well.
Don't you know discount those I guess meal delivery companies
because you can get them where all the ingredients come
in a box and you cook it yourself, or you
can get the whole meal pre made and literally delivered
to you, so you just put in the microwave and
warm it up. All of those things. Of course, it's
got to be better if do it ourselves, but for
(10:01):
one or two weeks at the really busy period of
the year, those things are hands down okay in my books,
because it keeps you on track and it helps you
work closer towards your goals until the end of the year.
Speaker 3 (10:10):
True, and I just look at the huge amount of
money that's spent on Uber Eats. If you buy an
Uber Eats meal for the family, even if it's pizza,
you're looking at least eighty if not more. You know
how many meals I can make for eighty dollars. I
can make three or four family meals. You know, you
can do barbecue, chicken and salad. You can do dumplings,
you can do frozen pizza. So in times where budgets
are tight, I just think, you know, takeaway food in
(10:31):
general is just such a not a smart use of funds.
So if you think of it from a financial perspective
and how you can make your dollar go further and
improve your nutrition, it's always going to the supermarket and
getting a quick and easy option there, but I just
wanted to mention one last point.
Speaker 2 (10:45):
Before we move on the end.
Speaker 3 (10:46):
Something I'm also noticing with a lot of my food
diaries coming through is that the variety of fresh food
is compromise when people are busy. So for example, if
they're doing a quick and easy meal like maybe a
barbecue chicken, there'll just be one server of vegetables on
the plate. So there might be a bunch of broccolini,
or there might be half a salad bag.
Speaker 2 (11:06):
And that's it.
Speaker 3 (11:07):
And coming into this time of year when we're eating
a lot more salt and heavy food, I can't stress
enough the importance of having lighter dinners, but most importantly,
different varieties of vegetables on any plate. So it's routine
for my clients to not put greater carrots, zucchini, mushroom, celery,
onion in their mints.
Speaker 2 (11:25):
Everyone should be doing that one.
Speaker 3 (11:26):
It makes the mints go further and you're getting all
your vegetables in one hit and don't even have to worry.
Speaker 2 (11:31):
But on your plate at eany meal, there.
Speaker 3 (11:33):
Should be at least two, if not three, four different
colored vegetables. So even if it means eating a raw carrot, capsicum, cucumber.
Just make sure at this time of year you're not
just going for one serve of salad on the plate,
which is just not enough bulk to keep you full,
because that's the trick to keeping the dinners at night lighter.
So for example, if you're having dumplings, instead of having ten, twelve,
(11:53):
fifteen dumplings and a few pieces of broccolini, you need
to have six or eight dumplings plus broccolini plus capsicus
plus et a marmae. So just make sure you're always
super loading that plate, and that naturally reduces calorie intake,
improves nutrition, and at this time of year, will help
to keep the salt and fluid levels down in your body.
Speaker 1 (12:10):
And that goes as well for cheese platters. Never make
a platter without tons of different colored vegetable sticks on
there as well, because it's availability. If they're there, the
kids will eat them as well, other people eat them.
If they're not there, nobody eats them.
Speaker 3 (12:22):
So yeah, just really load up, and that's a very
simple way to eat more but get less and still
be able to enjoy all your favorite foods. So we'll
look forward to you posting your meals and platters to
give us a example of all the colors that you're.
Speaker 2 (12:34):
Including sole ly.
Speaker 3 (12:36):
I found something exciting at the supermarket, very exciting. So
I was in the frozen section shooting some content actually
on quick and easy meals in the frozen section, and
what I find is when I'm going to look for
Eda marmae, so ed a marmae for people who haven't tried,
it is basically the soybeans, and they're often in the pods.
So if you go to Japanese cuisine, you'll get them
(12:57):
served in the pod and they'll serve it with loads
of salt, so they taste delicious and everyone eats them.
But nutritionally we do love them because they're extremely high
in protein. They're a complete amino acid, which means they've
got all the building blocks of protein in them. So
there are at what we call a whole complete protein
in a plant source, very high in fiber, very filling,
just really good nutritious food type. Now in coals, they
(13:20):
don't stock a lot of Etta marmae.
Speaker 2 (13:23):
In woolies.
Speaker 3 (13:23):
They've got edt a marmae individually and then also in
pods at an affordable price point. But these are snack
at a Marmae, So you can buy individual frozen packs.
Speaker 2 (13:33):
They're a pack of ten a.
Speaker 3 (13:35):
They retail for eight dollars and they're just individual packs
of at a Marmaie that you can pack in school
lunchboxes or take to school. Now, the issue I'm going
to have here Land is that the font is so
very small, I'm not going to be able to read
it to our listeners.
Speaker 2 (13:48):
So are you going to read it for us?
Speaker 1 (13:50):
So per little individual serving, as Zusi said, there's ten
in a pack, so the brand is your Mumy, your mummy,
hoole baby at Amami snack pack a ten pack bag
is and per serving their four eighty three kilodules per
serve with twelve point six grams of proteins per serve,
which is an epic amount of protein for a little
snack pack. Two grams of fat, so very low in fat,
(14:11):
with minimal saturated fat point three grams, got fourteen grams
of carbohydrate. That's a wonderful amount of carbohydrate for it,
you know, for a small snack. And then what's surprising me, Susie,
is there's no dietary fiber listed. And for something like
at a Marmae, one hundred percent. There's dietary fiber there.
It would have a really good amount of fiber per serve,
Like I'm thinking four five grams, yeah, three to five
grams at least, and there is some added zodie in here.
(14:33):
But as Susie said, you know, everybody salts at a marmat.
It's why they taste so good. So a little bit
of added salt to something like this I'm okay with.
If you've got high blood pressure or cardiac issues, I'd
maybe be watching that, But four hundred milligrams per serving
is not the beal to end all, but it does
add up throughout the day if you are having other
high salt foods. But they're pretty good. They really pack
a punch, don't they, Susie. And they're quite portable as well.
Speaker 2 (14:55):
They're great. Now.
Speaker 3 (14:56):
The only downside is they are an imported product. They
do come from China, which I know a lot of
people would prefer a stray and produce.
Speaker 2 (15:02):
Now.
Speaker 3 (15:02):
I don't know, but I suspect we don't have a
lot of soy beans grown here in Australia, and of
course we want to go for natural, local produce when
we can. But I'm happy with them. You know, I
would absolutely have them. I think nutritionally they're very strong.
You can't really do much with a soybean, like it's
not like a processed snack food that you're compiling and
adding all additives to. It's basically the bean with a
bit of salt in it. So I'm very happy with
(15:23):
it and I will buy some actually and try them.
But I thought fantastic.
Speaker 2 (15:27):
We need.
Speaker 3 (15:28):
The biggest nutrient we don't get when we snack is protein.
You know, everyone reaches for carbohydrate rich snack rice based products,
you know, all the kids fruit snacks, and we just
want everyone to have more protein because it keeps you full.
So for that afternoon snack that's more savory, filling, still crunchy, tasty.
I'm really really happy with it. So yeah, go to
Woollies check them out. The kids love them. Fantastic lunchbox edition,
(15:51):
great mid afternoon snack, great for coming up for travel
when you're in the car, you're going on a plane.
And yeah, big thumbs up from me. I was really
excited to see them and ingreddent.
Speaker 1 (15:59):
Why only two which is what we love at a
mama and salt. You know what more would you need
in at a Mamae just at a Mama Han salt,
so very clean, very lean and a good little fine
from Zuzi.
Speaker 3 (16:08):
Yes, so hopefully we get some more. We like it
when there's a new product in the supermarket. All right ly,
and we're just to wrap us up today. We know
our listeners enjoy our recipe section. So this is a
very quick and easy one that I've made for many years,
but I wanted to talk about it because it uses
prawns and iging deficiency in women in Australia, particularly around
pregnancy and breastfeeding, is incredibly common. About fifty percent of
(16:30):
women get nowhere near the amount of iogene that they need,
and shellfish is one of the richest.
Speaker 2 (16:34):
Natural sources of that.
Speaker 3 (16:35):
So a lot of girls if you enjoy seafood, shellfish, prawns,
including them more particularly coming into summer. And what I
do love about some of these prawn products is you
can get sort of the garlet prawns already shelled and
you can just throw them in the pan and they
do a really quick and easy dinner. So one of
the ones I love, I do the coliflower fried rice
with a bit of soy sauce that you can add
the garlet prawns to as a protein sauce. But my
(16:57):
other one that I love is what I call prawns
and feta, which I just do in the pan with
Spanish onion, any veggies. I've got red capsicum, zucchini and
throw the garlet prawns in with some pisada and sprinkle
with goat cheese or fetter and it's literally one of
those five minute meals that's delicious, low calorie, low carb
and a very nutrient rich source of iodine. So check
(17:17):
out any of those garlet porn products in supermarkets. They're
at a pretty good price point, they taste good, and
a really good way for women to get a bit
more iodine because thyroid dysfunction in Australia is incredibly common and.
Speaker 1 (17:28):
Really easy if the family as well, Like if you
actually needed carbohydrate in your own diet or the children
needed it, you could easily put some normal patsa in there.
You could easily serve it with a bit of rice
as well, So very adaptable, I think, as a bit
of a recipe base for the family as well, if
you wanted, you know, to slightly lower your carbohydrate intake,
but include a few more veggies. You could do a
little bit of rice, a little bit of noody, and
some extra like you know, noodles plus u kinu noodles
(17:50):
on top of that. So very adaptable, which is what
we like to see in a recipe as well.
Speaker 2 (17:54):
And we love a five minute recipe. That's my kind
of recipe.
Speaker 1 (17:56):
Absolutely, all right, Suzi. Well, that brings us to the
end of another midweek and motivational Wednesday episode. We would
love if you headed to our website, which is the
nutritioncouch dot com. We've got tons of different products available.
We've got all of our product guides, snat guys, takeaway guides,
and our recently recorded webinars which will have your hormones
and y weight which is all about the psychology behind
weight losses. They're all available at the nutritioncouch dot com
(18:19):
and we thank you for tuning in and we will
catch you guys in the next episode.
Speaker 2 (18:23):
Have a great week.
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