October 7, 2025 • 38 mins
If you’ve ever felt “all in” Monday and “off the rails” by Friday, this one’s for you. Leanne and Susie unpack why behaviour change feels hard — and a practical self-coaching framework that actually survives busy seasons, social weekends, and end-of-year chaos.
What’s inside:
- Self-coaching that works: accept that hard is normal, aim for small wins over perfection, and laser in on controllables (planning, portions, swaps, timing).
-
New research spotlight: how improving diet quality can reduce chronic musculoskeletal pain — benefits that aren’t explained by weight loss alone, from a UniSA study of 104 adults on a 3-month program. We cover the promise and the caveats.
-
Product review: Nice & Natural Protein Whole Seed Bars (seed-led, ~20% protein via soy crisps; sunflower and pumpkin seeds up front). Where they fit, when to use them, and our stance on additives vs real-world convenience.
-
Listener Q — “Fakeaway” weekend ideas: build-your-own burgers, taco/fajita boards, dumplings, deconstructed sushi bowls, thin-base pizzas, and portion-controlled desserts so you keep the fun, not the calorie hangover. Why the fakeaway trend is booming with cost-of-living pressures.
-
Quick tip from the lab: lighter-calorie days and occasional fasts can nudge inflammatory markers in the right direction — what the evidence does and doesn’t say.
If this episode helped, follow the show, tap 5⭐, and send to a friend who’s “starting again on Monday.” Questions or product requests? DM us on Instagram @the_nutrition_couch_podcast.
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Are you one of the many podcast listeners who is
constantly feeling annoyed at yourself for not following through with
positive lifestyle changes? Are you constantly in a cycle of
being good or on track or completely off the rails.
Do you know you need to change, but routinely find
that it's too hard.
Speaker 2 (00:18):
Don't worry. You are certainly not alone.
Speaker 1 (00:20):
And on today's episode of The Nutrition Couch, we discuss
why change is so very hard and the simple steps
to take control and self coach yourself to success. Hi,
I'm Cusyburrow and Ale and Wood, and together we bring
you The Nutrition Couch, the weekly podcast that keeps you
up to date with everything you need to know in
the world of nutrition, as well as coaching yourself to success.
We have some new research that looks at the link
(00:43):
between our diet and pain. We have a new snack
bar that you're going to love, and our listener question
is all about weekend eating. But I will also launch
in today to say that this is the fourth home
we are attempting to record our podcast in video format.
Speaker 2 (00:58):
How's that going? Then?
Speaker 3 (01:00):
It's not going so well. We're not very good at tech.
Speaker 4 (01:04):
We might be good at the size well, high nutrition,
but tech is certainly not our strong point.
Speaker 1 (01:09):
So it's been a testing time in the world of
the Nutritian Couch because this is the fourth time we've
tried to record, and we've had some shocking attempts. Our
videos haven't worked when blew up an iPhone. We've had
several levels of consulting not to do it. And when
we are on YouTube stars LeAnn, we will be grateful
(01:30):
for this opportunity. We'll be happy, we'll be laughing about this.
So I just want you to hang in there, have
a sauna chill off.
Speaker 2 (01:36):
It's going to be all worth it.
Speaker 4 (01:37):
You know, it's going to be Okay, we'll see if
anybody watch is on YouTube because somebody said me a
DM and said, oh, you can't go to YouTube.
Speaker 3 (01:43):
What am I going to do without the podcast?
Speaker 4 (01:45):
And I said, oh, it'll still be on podcasts and
she's like, oh, thank goodness. I think she thought we
were moving entirely to YouTube.
Speaker 2 (01:50):
So you know, yeah, I think young people are the
YouTube audience. Yeah, we're just getting a little bit older.
Speaker 1 (01:55):
But anyway, we're going to give it a red hot
go and it is going to be all worth it,
So don't you worry all right. What I wanted to
talk about was something that comes up all the time
with clients, and I think you'll have a lot to
add your perspective on it. But certainly, I think the
first part of self coaching yourself to success when it
(02:16):
comes to change is probably the acknowledgement that change is hard.
You know, change if you had no external influences on
your life. So, for example, if you didn't have to
go to work, you didn't have to cook and prepare
food for other people, You had all the money in
the world, you didn't have to commute in terrible traffic,
(02:39):
you didn't have a boss who makes you stay late
at work. You only had to think about yourself. It
would be easy to make positive lifestyle changes. You could
spend hours cooking, preparing food, shopping. You could exercise as
much as you want, and that's often why on holidays
it can actually be easier to control your weight because
your time is your own.
Speaker 2 (02:56):
And people are shocked by that, but I'm like, no,
you know.
Speaker 1 (02:58):
That often the issue is not that we don't know
what we should be doing. We all know that we
should be eating more vegetables, we shouldn't be eating as
much rubbish. We should be exercising more. The complexity comes
because we live in a very complicated life where many
people are juggling two or three jobs. You know, they're
(03:19):
doing their own job. Some people are needing to work
two jobs because currently economically things are so tight. Then
you're looking after parents or children or other loved ones
and a home and a social life. So the issue
is not your week. The issue is that it is very,
very difficult. So I think the first hurdle in coaching
yourself to success and making positive changes.
Speaker 3 (03:41):
That last is.
Speaker 1 (03:43):
An acknowledgment that it won't be easy, because if it
was easy, we would all do it.
Speaker 3 (03:47):
Now.
Speaker 1 (03:47):
There's a handful of people, sure who metabolically blessed, but
in general all of us have to work pretty hard.
Speaker 2 (03:53):
So that's the first thing. You have to acknowledge that
it's not going to be easy. And human beings.
Speaker 1 (03:58):
As a species don't like change. Humans do what is easy.
They don't do what is right. Otherwise a lot of
us wouldn't be in a lot of trouble in our lives.
We do what is easy, what is easily land is
to eat crap and not move. So again, an acknowledgement
that you're not weak, you are human, and we will
always do that. So I think that's the first thing
(04:20):
you have to go into any lifestyle change, whether it's
starting a new exercise program, whether it's starting a new
diet regime, whether it's committing to weight loss. You've got
to give yourself the space and time to do it.
But what happens I noticed with that group of my clients,
and I guess I'd group into two groups. I've got
clients who are when they come to see me, they're
ready to go. They've already started with their positive changes.
(04:42):
They just want to be told what to do and when,
and all of a sudden it works and they're on
their way. And that's probably I would say sixty seventy
percent of my clients, because I do we do attract
a motivated group of people because it's a financial commitment,
and you know, we really invest heavily in our clients.
That's our style of nutrition coaching. It's not just one
off appointments every month. That's you know, every single day
leaning in and let's get this sort of for good
(05:03):
and that's what works. But then I certainly have a
ten to twenty maybe thirty percent group who are I
don't want to say my winges, but it's always hard,
you know, there's always you know, can't I eat whatever
I want? Why can't I have this product? You know,
I'm finding this really difficult. I'm hungry all the time.
And there's a real focus on the negative, and of
(05:24):
course that what you think about and believe continues. So
rather than that early acceptance that it will be tricky,
there's a resentment from the start. So we do try
and work through that. But I think for anyone listening
who perhaps hasn't committed to seeing a dietician or can't
always trying to do it themselves, going in with that
understanding that it will be tricky, you will feel it
(05:47):
will be difficult and it will be uncomfortable. But if
you can just get through those first hurdles and the
first few clunky weeks, all of a sudden, like so
many things, driving a manual car, having a new baby,
it will click and have that expectation. And I think
the other key thing in terms of self coaching yourself
to success is that it's about small wins along the way.
(06:09):
It's not perfection, because I'll have people who will give
me their history. They might have been away for the
weekend or on a work trip, and they will always
target the thing that they did wrong, that they didn't
think was the right thing to do. And I'll say
to them, and I said it just last night's your
client of mine. Look how far you've come. Yes, there
are things that we still need to work on, but
look how much better you were doing from when you started.
(06:31):
And this is the long term progression. It's about improving
over time. And indeed, we have a big listenership on
the Nutrition Couch who will direct messages on Instagram and
say I've lost twelve kilos over the program over the
last three years by these small changes. So I think,
particularly at this time of year, when we are launching
into the Christmas holiday season, party season, where there's a
(06:52):
lot of extra food around, it's going to almost be
impossible to have perfection. You are going to have meals out,
you are going to have too many. But if you
can just get more better decisions than poor ones, and
if you can just focus on small winds and building,
you will still be even a few killos later, or
at least wait.
Speaker 2 (07:10):
Neutral come the end of the year.
Speaker 1 (07:12):
Then if you continue with that attitude of this is
too hard, it's not fair. I want to be able
to eat what I want. You know, it's always hard
for me. I'm hungry all the time. And it's a
real shift in mindset. And I find even with my
tricky clients, eventually they do sort of acknowledge that and
they click over. But it can take a little bit
of time. So if you're one of the many listeners
who are thinking, oh, I really need to lose that
(07:33):
five or ten kilos and I just can't do it,
what is the difference. The difference with clients we see
is we're coaching them through that daily or you know,
you can do it yourself as well, but they're too
really guiding principles. It won't be easy and it will
be very uncomfortable for a period, and then it's about
a level of acceptance and just small winds and building
over time. Are some simple strategies to improve your relationship
(07:56):
with food and diets and even exercise over time.
Speaker 3 (08:00):
You know one hundred percent agree.
Speaker 4 (08:01):
And I had, like you, a perfect example of a
client who felt like she was struggling, but the reality,
like you said, was that she's done really amazingly and
she's done a really great job. And overall I think
she's down eight nine kilos. But she's been fairly stable
for the last i'd say a few months because just
so much has come up with life, the kids, the work,
multiple trips away, lots of social things, that kind of thing.
(08:21):
But she's actually been able to maintain. And so we
really talked about that, Like you said, acknowledging that it
is hard, but calling it for what it is, like,
this is hard, not I can't do it or I'm failing.
Speaker 3 (08:33):
This is hard.
Speaker 4 (08:34):
Well, what's the next step I can take? And sometimes
just that acknowledgment that the process is hard is just
what clients need to actually take that next step because
such is life like, life is hard. And we had
this discussion with her. I said, it was hard when
you were in a body that was ten kilos more.
It's hard now because you feel like you're doing the work.
It's not quite coming off, but it's still hard to maintain.
Speaker 3 (08:56):
And what's even harder is.
Speaker 4 (08:57):
Going back and reputting on that ten kilos, going back
to where you were. So life is always hard. And
then when I jumped on a coaching call with her.
This morning, I was in my gym clothes, I was
all sweaty. I did a really difficult work out at
the gym, and I said to her, I've been training
at what I would consider a high intensity for the
better part of a decade or two. And I said
that I still find exercise and nutrition challenging. It's not
(09:19):
that it gets any easier over time, you just adapt
to a different level of hard And she said that
was a really helpful perspective for her because she just
always thought that someday it would get easy and it
would just flow like that.
Speaker 3 (09:31):
And I said, that's just not life.
Speaker 4 (09:33):
Like, just when you think you're getting the hang of it,
something pops up and you know, something else becomes harder.
Speaker 3 (09:37):
That is just life.
Speaker 4 (09:39):
So just accepting that things are difficult, some more so
than others. Some people, sure, they find it really easier
the majority of us to lose or maintain our weight.
There is an element or a level of hardness to that.
And I think that acceptance is really important.
Speaker 3 (09:53):
But rather than.
Speaker 4 (09:54):
Saying it's hard, I can't do it, we shift that
self talk and make that into that more positive, neutrible.
Speaker 3 (10:00):
Your self talk.
Speaker 4 (10:00):
So it's this is difficult right now, what's the next
step I can take? Or this is difficult right now?
How can I make it this little bit easier on myself,
whether that's planning ahead with your nutrition, whether that's changing
a dinner and drinks with your girlfriends to a morning
walk and a coffee so you can sort of get
the exercise in still catch up, but also like the
calorie load a lot if you've already had a heavier week.
(10:21):
So shifting that self talk and zooming out in terms
of the perspective, like I said to her, you've already
down eight nine killers. We're only a feel away from
your goal. Zoom out and have a look at how
far you've come, and you know, will this actually matter
in a year's time. Yes, it's hard now, but as
I said, such as life, things will be difficult, how
can we make it that slight bit easier, or how
(10:42):
can we just push through this difficult period in order
to get to a time where it's perhaps not as busy.
It's not coming into school holidays, we have a little
bit more flexibility with our schedule, So just kind of
taking a step back and seeing how far we've come
and seeing will it you know, get a little bit
easier from a timing perspective or a flexibility later on.
And the last thing I think that's really important when
(11:03):
we talk about self coaching is to focus on the controllables.
Like I had another client who went away for like
a big girl's weekend and she's like, I'm so stressed.
Speaker 3 (11:11):
There's going to be alcohol.
Speaker 4 (11:12):
All of the meals are provided, and I said, it's okay,
Like in life we get to celebrate, Like food can
be a celebration. It's not just calories and calories out.
Speaker 3 (11:20):
We can enjoy it.
Speaker 4 (11:21):
We can go away with our girlfriends, we can have
an extra drink or two. But what I said to
her is focus on what you can control. And that
is so important because I remember years ago I had
a conversation with a client and she was like, look,
we ended up at this pub thing and I had
to have this burger and then I was really hungry,
so I had to eat the chips. And when we
broke that down, like, focus on what you can control,
(11:41):
and of course she had a beer as well. There
was like eighteen different things that were within her control
that in the moment, it just all felt too hard,
all felt too overwhelmeding she had to have the burger,
she had to have the chips, she had.
Speaker 3 (11:53):
To have the beer.
Speaker 4 (11:53):
But when we broke it down, she was like, well,
I could have us and seeing at the kitchen, could
do you know chicken breast not crumbed chicken. I could
have said, can you give me a half service of chips.
I could have taken the bun off the burger. I
could have had a water or a diet coke instead
of a beer. Like there were so many options within
that situation that because all she was focusing on is
this is hard, she wasn't able to see them. So
(12:16):
my number one tip for people who are really struggling
with the self coaching is to focus on what you
can control, Because you might not be able to control
the food that's available or the restaurant that you're going to,
but you can control your portion. You can control whether
or not you eat something before you go so you're
not starving when you get there. You can control leaning
up the beginning of the week in order to have
(12:36):
a heavier meal or two on the weekend. There's often
so many things that are within our control, but when
we're stuck in that victim mentality, this is hard, this
is unfair, it's you know, why is it easy for
everyone else and not me? That's where it really does
become ten times harder because it's often like we're in
a funk and we just can't get out of it.
So focus on those things that you can control and
(12:57):
control your self. Talk and knowledge that things are hard,
but you often have a lot of choices within that
hard moment. I think are really the keys to coaching
yourself to success.
Speaker 1 (13:08):
True, And just before we wrap up and I hand
over to you to talk pain and food, which is
another really important topic for people who deal with chronic pain.
I actually also wanted to talk about it in terms
of the specificity of client presentations. So one of the
common things with clients who are struggling, particularly in the
early stages of change, is they will talk about feeling
restricted because they're used to going and getting a banana
(13:31):
bread at lunch, or they're used to having an extra
coffee and a treat in the afternoon. So they sort
of even start feeling deprived because it's such a big change.
And so what I would say, there's two things going on.
The first is there's nothing wrong with looking forward to
something more indulgent food wise, but in my clinical experience,
you better should do it late in after dinner, because
once you sort of break the seal and start.
Speaker 2 (13:51):
Eating rubbish through the day, it's very hard to stop.
Speaker 1 (13:54):
But something else to keep in mind is it is
profound entitlement that informs this week and eat what we
want when we want. And I think that it's okay
to say that because I think there's a lot of
people who have a belief that we should be able
to eat whatever we want, and it's not fair that
some people are able to do it and not others.
And I first of all call bs that people can
do it. I think that there is a perception they're
(14:15):
doing it, and we really actually don't know what they're doing.
And also many of them will not be so healthy,
particularly as they get older. Some people may be off
to do it when they're younger and burning a lot
of calories, or you know, some people are on medications
that burn more calories, et cetera, et cetera, but most
people can't. And I want to also use the words
should not, like these are ultra processed foods that we
shouldn't be having. So I think it's okay sometimes to
(14:36):
say you're eating too much rubbish and you kind of
need to detox a little bit from it. Because I
think we covered this a couple of episodes ago. People
are having multiple serves of discretionary food per day. This
is what we're getting sick, this is why we're getting fat,
this is why we're getting diabetes.
Speaker 2 (14:51):
We eat too much crap.
Speaker 1 (14:53):
So I think there is also a realization that sometimes
you have to be told no, and that's okay. It's
not going back to childhood where you're told know for
everything if it's that trigger. But ultimately, to be a
healthy adult, we can't eat those kinds of foods multiple
times a day at most one hundred maybe chundred calories worth,
which most people enjoy at dinner, whether it's a glass
(15:13):
of wine some chocolate after dinner, and you and I
both will talk about including those foods regularly in someone's plan.
But our society is such that we're so entitled and
think we should be able to have whatever we want
when we want, and we've got into habits of doing
it that sometimes our job is to call that out
and say you're just eating too much crap and being
actually a little bit honest with yourself, So don't tell
me at the end you feel deprived because you didn't
(15:34):
have your daily pastry, extra coffee and whatever else, because
before you were basically eating a little bit too much.
So I would urge listeners, without being disrespectful, to be
actually able to have an honest conversation with yourself and say,
am I being a bit entitled here and eating a
little bit too much rubbish?
Speaker 2 (15:50):
And that does happen quite often.
Speaker 1 (15:52):
So yeah, just a few little things to ponder, So
we'll see if we get any feedback on that.
Speaker 2 (15:57):
The age of entitlement, Leanne, what do you think?
Speaker 3 (15:59):
All right?
Speaker 4 (15:59):
Well, moving on from insight on it to our next section,
which is on diet and pain.
Speaker 3 (16:04):
And we know that.
Speaker 4 (16:05):
There are certainly will probably quite a few listeners out
there who live with chronic pain. And certainly when I
used to work at the hospital, I worked in one
of the musculis scaladi of clinics next to the physios
and saw a lot of chronic knee and chronic back
pain and it's absolutely debilitating.
Speaker 3 (16:19):
So whenever we.
Speaker 4 (16:20):
Do see some new research in this area, it is
really nice because you know, most people don't want to
take painkillers for the rest of their life. Most people
want to be able to walk up a set of
stairs or go for a big long walk without having
that pain. And certainly we do know that eating well
can influence your weight to you know, most people who
eat well eat in a calorie deficit will lose weight.
But what this new research is showing is that it
(16:42):
potentially also affects chronic pain. So this is very exciting.
It's a new study. It came from the University of
South Australia and what research is investigated was whether improving
the diet quality overall through a weight loss program, so
it was actually a weight loss program actually reduced chronic
muscular skelet or pain. But they also wanted to know
(17:03):
that if losing weight explained any link between diet and pain,
So they analyzed data from just over one hundred Australian
odals who were overweight or obese, and they then completed
a three month dietary intervention where their energy intake was
restricted by thirty percent. So this is what I would
say is a very moderate deficit. Most of the time
(17:23):
I start my clients off in about a twenty percent deficit.
Thirty percents that next step up, so that I would
say would be just that little bit harder to stick to.
Thirty percent is quite moderate. So in addition to doing
the dietary intervention, they also measure the presence of what
they call the chronic muscular skeleid L pain score, pain severity,
and the quality of life that the person was reporting
(17:46):
related to the pain. And then they also took measurements
around weight waste, their conference and body fat percentage as well.
So on average, don't forget, these participants were following a
calorie restricted diet by about thirty percent, so you would
expect and hope some weight loss. So on average the
participants lost an average of seven kilos. But the most
important part was that pain relief was explained more by
(18:09):
the quality of the diet more so than just the kilos.
Speaker 3 (18:13):
That they lost.
Speaker 4 (18:14):
So it's really I guess, hopeful findings for people living
with chronic pain or even people living who really do
struggle to loose the weight, because thirty percent is I
would say, it's kind of hard called that thirty forty
percent is of large calorie restriction, you will feel hungry
for elements of the date it's an uncomfortable feeling hunger,
and so it is hard for some people to stick to.
(18:34):
So just knowing that the diet quality overall so healthy,
eating not necessarily eating in a calorie deficit may actually
be helpful for people living with chronic pain.
Speaker 3 (18:44):
There were a few limitations in the study.
Speaker 4 (18:47):
There was no control group, and when we see a good,
well rounded study, we do hope to see a control group.
And obviously the participants were on a form of a
calorie restricted diet, so it is I guess harder to
rule out any kind of policy or effects over time
without that control group as well. But I think you know,
bottom line is it's an interesting study. It shows that
improving the food choices, it's not just about calories. It's
(19:10):
not about what goes in and what comes out. It's
about better choices. It's about eating more whole foods, eating
more fiber, the nutrient rich quality of a food matters,
eating fewer ultra processed foods, drinking less alcohol, because that's.
Speaker 3 (19:23):
The other thing.
Speaker 4 (19:24):
The study didn't mention anything about with chronic pain, one
would think of inflammation, so they didn't measure anything like inflammation, molecules, CRP, anything,
like that. So if they were to repeat the study,
I would like to see a control group, and I
would like to see some of those pain and inflammation
parameters actually measured, because I would think that the inflammation
(19:46):
and that reduction through better diet quality, hopefully that had
an impact on chronic pain as well. That would be
my thinking, but unfortunately the study didn't actually cover it
this time. But it is I guess, really cool and
exciting to know that a quality diet changes may potentially
help people with these chronic pain issues.
Speaker 1 (20:05):
True, and I think a lot of the fasting research
had been done as well in some of those inflammatory
markers like cider clients, to show now that was up
to twenty five percent reductions or even more on things
like the five to two diet. So how I like
to frame it for everyday people, is having even a
couple of lighter.
Speaker 2 (20:22):
Days a week will help. You know, we don't.
Speaker 1 (20:24):
Expect you to eat ony twelve hundred calories seven days
like that's not healthy, even though it might benefit weight
loss in the short term, but you might find that,
you know, once a week, just having a lighter meal
or having a longer fast is enough to cut back
those calories by twenty thirty percent without feeling like you're
on an overly restricted diet and still yielding those benefits.
So I think certainly there's a lot to be said
(20:45):
for even small amounts of weight loss when it comes
to pain and inflammatory responses. And yeah, adjusting the week
so you're not having the same calorie load every single
day and having a couple of lighter days is an
easy way to do it in my experience. Now, speaking
of Whole Foods, you sent me a Whole Food stack bar. Now,
a couple of weeks ago, we included a fib of
rich bar that we got a lot of positive response
(21:06):
from on the body. Everyone loves a snack bar, don't they,
So we found another one. Now, you found this in supermarket.
I'm going to let you take us through it because
your baby. But I think it's been around for a while,
if I'm not wrong. This brand, it's got certainly five
hell stars. So I haven't eaten it, and have you
tried it.
Speaker 4 (21:21):
I think that the brand it's nice and natural, So
the brand certainly has been around for a while. But
I only saw this in the shops about a month ago.
When I sent it to you. So I feel like
it's newish, but I could be wrong.
Speaker 1 (21:30):
Maybe the flavor is new, they had a whole seat.
Maybe it's just like a new variant.
Speaker 3 (21:35):
Potentially.
Speaker 4 (21:35):
Yeah, And as we're recording, they are currently on sale
at Wolworst. Obviously we do record in a little bit
in advance just to get it to our editors, etc.
So they're thirty percent of the moment retailing for four
fifty five for a box of five, but they currently
retail for six fifty so just over about a dollar
a bar, which when you think about it, if you
were to go and buy like a protein bar at
a service station, you're probably paying four or five six
(21:56):
dollars per bar. And same deal if you were to
go myself am a supper for a takeaway coffee at
a coffee shop. I get soy milk, so I routinely
will easily pay six seven dollars for one.
Speaker 2 (22:07):
So how much is a drive through Starbucks? And that's
seven dollars.
Speaker 4 (22:10):
Drive through Starbus three seven eight dollars one percent. Yep,
we've talked about my sneaky Starbucks habits. So these, in
the grand scheme of things, are a little bit more
affordable given that they're only about a dollar a bar,
and they've got quite a good ingredient list. They have
a five star Hells rating on the front. We know
that that can sometimes have its limitations, so we like
to as dietitians, read the ingredient list, read the nutrition profile,
(22:31):
and then make a more informed decision. But basically, it's
saying that it has five stars compared to the other
generic musley bars within that category, so it is certainly
a better choice when it comes to fat, sugar, salt,
fiber than some of the other bars in the category.
That's essentially what the five star Hell's rating means. So
when we look at the ingredient list, the first ingredient
(22:52):
is sunflower seeds, which it's so rare to see a
seed as a first ingredient, and we love that because
it's healthy fats, it's fiber. The sunflower seeds up forty
four percent of the bar, followed by glucose syrup. So
sugar is the second ingredient, and that would be I
would naturally expect sugar to be ingredient number one, two,
or three when it comes to something like in musli bar. Now,
the next ingredient is interesting because it's soy protein crisps,
(23:15):
and that's what is getting the added protein in the bar.
Then you've got inulin, which is adding as a prebotic
type fiber. Next you've got pumpkin seeds at ten percent,
which is great. We've got dried cranberry pieces at seven percent,
a little bit of natural flavor sim glycerine and acidity regulator,
a little bit of sunflow oil, and a little bit
of salt. So I would say that it is probably
(23:39):
an ultra between a process product and an ultra processed product. Well,
it's got the addition of soy protein crists, which are,
let's be honest, ultra processed, and inulin isn't something that
you'd naturally find in your pantry at home, but they
are certainly a much better choice than any other kind
of protein bar on the market. And then per serving,
so the bars are thirty grams each per serving just
(24:00):
shive six hundred killosules six point eight grams of protein
in the bar, which is far more than if you
were to pick up like a standard musli bar or
something like. That's nearly seven grams of protein, which I
think is really strong, eight point three grams of fat
with only point nine of that being saturated fat, so
a really good fat profile. Eight grams of carbohydrate, which
for a musleibar is quite low because it has a
(24:21):
really strong seed presence within that bar, three point five
grams of sugar, which is actually quite low when you
think about it for the whole bar, even though it
added sugar was the second ingredient. Four point three grams
of dietary fiber, which is really strong, and fifty milligrams
of sodium, which is quite low, which you would expect
in a bar.
Speaker 3 (24:38):
So overall, I really like them. I've been using them
in my client meal plans.
Speaker 4 (24:42):
I think that they're a great little thing to travel with,
having your handbag, just you know, having your desk at work.
Speaker 3 (24:48):
I quite like them.
Speaker 4 (24:49):
Would you make a cleaner bar in your kitchen at home, Yes,
if you're busy, if you time, Paul, you want a
better option in the shops, these are certainly one of them,
and they're quite tasty too.
Speaker 3 (24:58):
I've tried them. I quite like them.
Speaker 2 (25:00):
I agree.
Speaker 1 (25:01):
I think that for that amount of protein, it's a
very nice calorie load, because the issue with so many
bars is that the protein bars are upwards of two
hundred calories one eighty to two hundred in a very
small volume of food, so you kind of eat it
in two or three bytes and you've had quite a
significant number of calories and in.
Speaker 2 (25:17):
Some cases fat as well. So yeah, I really like them.
Speaker 1 (25:20):
I know they've always had a really clean ingredient list.
I think that the seeds add so many good fats.
You know, these are the fats that we don't get
from very many other foods, those long chain plant based fats,
So seeds in our diet.
Speaker 2 (25:32):
And a control portion are good. I think.
Speaker 1 (25:34):
You know, I'd team it with say maybe some baby
belled cheese or some roasted broad beans is an afternoon snack,
But I do like that idea of just keeping it
in the bag for those kind of emergencies as well,
or in the car. So if you do have that
late afternoon munchies and you're like, oh, I haven't got
time to go home and do yogurt or cheese and crackers,
and you grab that in a coffee or grab that on.
Speaker 2 (25:52):
Its own, it's going to tide you over. So yeah,
I'm a big fan as well.
Speaker 1 (25:55):
You know, they're a New Zealand company, so I guess
they're almost astrayan, aren't they Like it's a pretty group
out them as house and I think, yeah, in terms
of the seated type bars out there, they're among one
of the better options and certainly very affordable. So yeah,
it comes up for me too, So we probably should
add that to our product.
Speaker 2 (26:11):
Guidel.
Speaker 4 (26:11):
I just thinking I'll just add that a lot of
I've had a few, I guess like dms lately over Instagram,
and a lot of people are using this like Yuka app,
which like rates the foods and stuff and if any
food has got say like an emulsifier or an adit evevate.
It's like automatically quote unquote bad for you, and people
will probably reach out and say the words, oh, this
has an emulsifier in it. In my personal opinion, I
(26:32):
don't think emulsifiers are as bad as what social media
makes them out to be. I wouldn't be riding these
bars in my client's meal plans every single day. I'd
be saying that this is something to put in your
handbag when you're traveling, something to have in the snack
bag if your kids stop, a game runs late and
you can't get home for lunch and you're starving. You
pull this out of your handbag, and given that, I
would expect this to float around in my client's handbag
(26:55):
or desk, school, travel bag for probably a good few weeks,
if not months, and still you okay to consume two
three months later. It has to have some form of
an emulsifier or additive in there to make that okay.
If it didn't, it would be like moldy in less
than a week. So emulsifiers and additives are not like
it's not as easy. It's not black and white. Nutrition
(27:17):
science is not black and white. So when people send
me products and they're like, is this good or is
this bad? There's too many nuances around this. And I'll
stop here, Susie, because I could talk for hours about
this and it really frustrates me. If you want to
have the bar, have the bar, because it's probably a
better choice. If you don't, don't eat it and eat
your clean food, and that's cool. But this is an
option for women who get caught out, get busy, need
to take something with them traveling, and if it didn't
(27:38):
have a few additives and an emulsifier in there, it
would go off. That's the reality of it. So if
you want to carry your banana, let that squish around
in your bag three days, pull it out and mushy
at your work meeting on Thursday. Eat that, you be
my guest. But I personally would rather give my client
a bar with a small additive and a smaller emulsifier,
knowing that they're not going to eat that three times
(27:59):
a day, every single day. But it's still a better
choice compared to if they got caught out, they'd had
the sausages or the hot dog at the soccer game,
or they'd eat the croissants on the work table. So
I just think we need to take social media with
a grain of salt. Sometimes it frustrates me. I'll get
off my high offs now, Susie. But I just I
think that's a little bit of food for thought for
our listeners out there who are trying to find one
(28:19):
hundred percent clean food all of the time. I get it,
you're just doing your best, but the reality is that
a little bit of additives and a little bit of
a multipliers and preservatives in some food may not be
a bad option.
Speaker 2 (28:31):
I got to just tread so carefully here. She's prickly
today people, all right, So, first of all. I call
it convenient diet theories for you.
Speaker 1 (28:38):
So people cherry pick the dietary information that suits them
at the time, but then forget it all when they're
at the pub on a Friday and ordering plates of
deep fried wedges and ari and Chenie balls and having
twelve glasses of wine. So that's how I like to
frame it. But what I think we can take from
this leanne is why don't we have a segment in
an upcoming episode about nutrition rants so things that drive
us crazy? And then I feel like it would be
(29:00):
like a form of therapy for you and you can
get it all off your chest and maybe entertaining for
our listeners.
Speaker 2 (29:05):
So should we do that.
Speaker 3 (29:05):
With that potentially? Yeah, maybe that's a good idea.
Speaker 1 (29:08):
And I'm strongly encouraging you to go and have a
sooner after this potty record. I feel like it'll do
the world of good. All right, onto the last segment,
which is very positive. We've had a listener request on
our Instagram, so send all your requests through on the
Nutrition Couch Instagram page. We get all of our product
requests generally and listener questions from them, and the question is,
how can I have some fun weekend food that I
(29:29):
can make at home, and I thought there's a lot
of this going on in the supermarket. What do they
call it? Fake away? There's a lot of headlines on
fake away at the moment, and I think it's good
because we've spoken about this before that I just find
takeaway so ridiculously overpriced now and certainly not worth it.
Speaker 2 (29:43):
The quality is just often not there.
Speaker 1 (29:45):
And so there's just so many things in the supermarket
you can make that taste better than take away that
is still giving you all the deliciousness of fast food.
And certainly when you and I get together, we are
very happy with a pre made You've got a pizza
up and so sometimes you make them. But I'm very
happy with a good old Cole's truffled pizza, like you know,
very happy. So we certainly do that when we get together.
(30:06):
But a couple off the top of my head, and
I'm sure you've got some as well. I think homemade
burgers are so easy to do and you can make
them so healthy. So the peppercorn lean beef burger is
the lean one, but there's quite a few macro I've
got a chicken one as well, that's less than ten
percent fat grilled have a new range. But are they
leave that's not lean?
Speaker 2 (30:24):
I had look, but.
Speaker 3 (30:25):
Aren't we talking about fun dinner options?
Speaker 2 (30:27):
Could be fun lean? You said funn lean? You said,
I said fun and lean. Well, girl, do you have it?
It is higher, but yeah you can.
Speaker 1 (30:34):
I'd keep away then from the your Porto Perry Perry
chicken seasoning, which has got more salt in it than
you need an entire day. So don't grab that from
the seasoning section. But yeah, you're right, there is those,
And I think there's so many good bread rolls.
Speaker 4 (30:45):
You know.
Speaker 2 (30:45):
You can get the low carb ones.
Speaker 1 (30:47):
You can get a flat kind of hamburger roll which
is smaller itself. You can get the low carb varieties.
I think I have just said that. You can get
a mulscra and roll and take the middle out. You
could get a sandwich thin and do it that way
and do it as a pressed one. So to me,
it's so easy to do. The homemade burgers, even sausage
sandwiches are going to be a million times better than
like awful sausage rolls with trans fats in them.
Speaker 2 (31:05):
In pastry that you get, I think.
Speaker 1 (31:07):
We've gone through before there's so many supermarket wedges and
potato chips which are like over ninety percent potato or
sweet potato. So go for it, you know, stick those
in the oven or the air fry. They're fantastic. I'm
a massive fan of dumplings I go. I personally quite
like mister Chen's. I think they've got a really high
percentage of meat in them and they don't have added MSG.
But there's also a whole range of different ones. They're
(31:28):
probably my gochoos. And the pizzas. I love the Doctor
O's pizza. I like the thin and crispy Maccaine pizza,
the beef one, it's very thin base. We love the
truffled Coals pizza as well, and also in Coal's Finest
at the moment, they've got these bags of mushroom, rosotto, noki,
peppy l saya noki and tomato.
Speaker 2 (31:47):
I love those.
Speaker 1 (31:47):
And sometimes I'll get the coals Mediterranean vegetables mix it through.
If I'm quite hungry, I'll put some chicken breast, bit
of parmesan like so delicious, and I'll get three serves
out of that. Still enjoy some pasta or noki or risotto,
controlled portion and again so much cheaper than take away.
Like those bags I think are about maybe twelve dollars
not on sale, maybe nine on sale.
Speaker 2 (32:08):
Three serves like you're looking at three or.
Speaker 1 (32:10):
Four dollars a serve like a Risoto at am at
a restaurant's what thirty dollars?
Speaker 2 (32:16):
And you know what else I love?
Speaker 1 (32:17):
I love a steak sandwich, so I'll go to Audi
and I love the Audi fill at steak. You can
get the piece of it. It's about twenty five dollars,
but that will feed six people, at least four, if
not six. I'll caramelize onions with some butter in the
pan and then get beetroot cheese, and I'll get like
a shabata loaf usually if I'm Audi for the meat,
I'll get the shabata loaf and toast it and so delicious,
(32:40):
and give me that any day over most takeaway.
Speaker 2 (32:43):
So you can certainly do it, and it can be
a million times healthier, and I'd argue more delicious. What
else have I forgotten? You do Mexican a lot, I know.
Speaker 4 (32:51):
We do, Yeah, we do, like do it yourself taco
boards where like one of my girls like spinach and
cucumber the other one likes carroten lettus, so we just
basically do the meat. I always put beans and there
are always great the zucchini in the carrot, so not
hide veggies, but put some veggies within the mince, and
then always serve it with a whole lot of salad
as well. And then it's just the taco shells as well.
We do sour cream, cheese salsa in the middle. And
(33:12):
then I've seen this one that I want to try
for the kids. It's soft tacos and it's like a
deconstructed for heater board, so it's like sliced steak, and
then it's like the capsicum, the onion, a bit of
like grilled mushrooms, and then there's a bit of lettuce
and stuff on the side, and then there's your toppings,
like your cream, your guacamole. So it's like a do
it yourself for heater board as well. So I think
that's really cool. Do it yourself pizza stations. Like you said,
(33:32):
we've got a pizza ovens. So whenever we have friends,
over all we have a large amount of mouths to feed.
Speaker 3 (33:37):
We do all of the bases.
Speaker 4 (33:38):
We basically have tomato or barbecue sauce they can choose,
and then we just have this whole range of toppings
and it's like build your own pizza basically, and then
in the pizza rub and it's a couple of minutes
in out, in out, and it just makes things really
easy do it yourself. Sushi bowls are also really good
because even for young kids, you know, you could just
do chicken, rice and a bit of cucumber, and then
the adults can put the noise sheets. They smoke salmon,
(33:59):
the sesame, you can have a bit of a meso dressing.
I find sushi really tedious to make, Like I just
I don't make it because I can't roll them fast
enough before they're eaten. So I'm just like hard, No,
if I'm going to do sushi, I'll just do it
in a deconstructed bowl because it just is so much
easier to do. So I think that's a really good
one or like one pan kind of one pot meals,
Like if you do a nice lamb shoulder or something
(34:20):
in the slow cooker and shred that you can get
so many different types of meals out of that. You
could make some nachos or a nacho salad, bowl. You
could do that with some potato chippies in the oven
and some salad. You could do that with roast chicken
as well, like shred of roast chicken, and then you
could do salad, you could do cook veggies, you could
do roast potatoes on the side. I think any kind
of deconstructed meal for families or like a group of
(34:42):
friends is a really good option as well, because it's
really rare that everybody likes the same thing. So I
think that we can you can deconstruct it and people
can pick and choose what they like, like this one
likes tomato, this one likes carrot, this one likes a
bit of chicken, but that one wants vegetarian.
Speaker 3 (34:56):
I think it is a really good way to.
Speaker 4 (34:57):
Accommodate a crowd or for more fussy families or families
with smaller kids as well.
Speaker 1 (35:02):
And the question was also about dessert, So my number
and take home with desserts is that there are so
many individual mini sized ice creams. Now you would argue
you're always much better to buy those than tubs of anything.
Like you can get the little even the Mars bars
or the mini cornetto's, all the ones coals have got
the little mini sandwiches, literally everything in a much smaller portion,
(35:23):
Whereas if you open a tub of two liter gourmet
ice cream, you will eat the whole lot absolutely regardless,
Whereas if you have the individuals, it's a much easier
way to portion control it. I think when it comes
to blocks of chocolate, they're so small now, like Jesus,
they'd barely feed for people long gone on the days
where they're big, So it's so expensive. But I think
the individual ice cream is a really smart way of
(35:44):
keeping families amounts controlled and still having all the deliciousness
of mainstream desserts. So they're probably my best tips for that,
but much easier. And say o because you know what
McDonald's now, So I am I like a shiky hamburger,
a gidiburger. I've had it since I was a trial.
I love it like it's disgusting.
Speaker 2 (36:01):
I know it's worst.
Speaker 1 (36:02):
It's worse than the diet coke, which I've ditched, But
a cheeky hamboo a McDonald's is my go to.
Speaker 2 (36:08):
But do you know how much?
Speaker 1 (36:09):
So they charged like five bucks for the happy meal,
maybe six dollars.
Speaker 2 (36:13):
You know how much a thick shaker. A Sunday is
five dollars, five or six dollars. Really, that's expensive.
Speaker 5 (36:19):
Look for the cone, the cone that used to be dozens,
not the cone for their Sunday like a Sunday Sunday
thing or a thick shake five bucks.
Speaker 1 (36:29):
That is a lot of money. They're not that big,
so that's how they get you. They get you the
cheap happy meal. But then as soon as you add
the desserts and stuff, so you're much better to go
to Coals and Woolies, particularly when all the ice creams
are half priced. Because you get four for five dollars
one Sunday at Macca's five bucks. How can you justify
that they're not very big. I was at McDonald's locally recently,
and this lady came in and she'd ordered Sundays for
(36:51):
her kids, and she went off her head at the
McDonald's staff because when she looked, they weren't that full.
So she had obviously experienced the five dollars Sunday and
she realized that they hadn't even filled it properly with
the stuff, So.
Speaker 2 (37:02):
She went off her handed them.
Speaker 4 (37:03):
It's inflation, man, drive up the price and make it smaller.
Speaker 2 (37:06):
Yeah, so don't think it's cheaper.
Speaker 1 (37:08):
You're actually much better to do it at home and
have those options which are just as delicious but portion controlled.
Speaker 4 (37:14):
So I love again if I'm like entertaining or something.
I love chocolate covered strawberries. I like fruit skewers where
you can either dip them in a bit of like
chocolate fond do, or you can dip it in like
a bit of yogurt. I love stewed apples, Like Coming
Out of Winter we did a lot of stewed apples,
bit of granola on top of scoop of vanilla ice cream.
You do it with like berries as well, that works
really well, like a nice berry bake crumble ice cream
(37:35):
that works really well, And like you can do like
a healthier like frozen yogurt, like a banana nice cream.
I've seen a lot of those, like Ninja ice cream
things online, like a lot of influencers have them. We
don't have one, but that could be a really fun thing.
You can kind of make your own ice cream.
Speaker 2 (37:48):
They're five hundred dollars.
Speaker 3 (37:49):
Oh maybe that's why I don't have one.
Speaker 1 (37:51):
So if anyone's listening from Ninja Leanne or I am
very happy try give it well because we saw that
on the football final and my little boys were beside
themselves and then I was like, oh yeah, that's a
good Christmas present. Five hundred and fifty bucks. I was like, wow,
they're not missing out. But you can make a lot
of healthy desserts with it, and we're very open to
sponsoring and giving it a go Ninja.
Speaker 2 (38:11):
If you want to give us one, we'll share it
between us. No drama.
Speaker 1 (38:14):
All right, on that notely end, we're getting silly. Time
to wrap it up. Perhaps our first video of the
nutrition couch. Maybe it is, maybe it's not. Let's just
spice it up. Keep listening to us and tell your
friends about us, and if you're interested in some supplements
scientifically formulated for women, check out our design by Dietitians
website designed by dietitians dot com and we'll look after
all your nutrition needs. So have a good week and
(38:36):
we'll see you. It's Wednesday, okay, so you guys next
week
Are you one of the many podcast listeners who is
constantly feeling annoyed at yourself for not following through with
positive lifestyle changes? Are you constantly in a cycle of
being good or on track or completely off the rails.
Do you know you need to change, but routinely find
that it's too hard.
Speaker 2 (00:18):
Don't worry. You are certainly not alone.
Speaker 1 (00:20):
And on today's episode of The Nutrition Couch, we discuss
why change is so very hard and the simple steps
to take control and self coach yourself to success. Hi,
I'm Cusyburrow and Ale and Wood, and together we bring
you The Nutrition Couch, the weekly podcast that keeps you
up to date with everything you need to know in
the world of nutrition, as well as coaching yourself to success.
We have some new research that looks at the link
(00:43):
between our diet and pain. We have a new snack
bar that you're going to love, and our listener question
is all about weekend eating. But I will also launch
in today to say that this is the fourth home
we are attempting to record our podcast in video format.
Speaker 2 (00:58):
How's that going? Then?
Speaker 3 (01:00):
It's not going so well. We're not very good at tech.
Speaker 4 (01:04):
We might be good at the size well, high nutrition,
but tech is certainly not our strong point.
Speaker 1 (01:09):
So it's been a testing time in the world of
the Nutritian Couch because this is the fourth time we've
tried to record, and we've had some shocking attempts. Our
videos haven't worked when blew up an iPhone. We've had
several levels of consulting not to do it. And when
we are on YouTube stars LeAnn, we will be grateful
(01:30):
for this opportunity. We'll be happy, we'll be laughing about this.
So I just want you to hang in there, have
a sauna chill off.
Speaker 2 (01:36):
It's going to be all worth it.
Speaker 4 (01:37):
You know, it's going to be Okay, we'll see if
anybody watch is on YouTube because somebody said me a
DM and said, oh, you can't go to YouTube.
Speaker 3 (01:43):
What am I going to do without the podcast?
Speaker 4 (01:45):
And I said, oh, it'll still be on podcasts and
she's like, oh, thank goodness. I think she thought we
were moving entirely to YouTube.
Speaker 2 (01:50):
So you know, yeah, I think young people are the
YouTube audience. Yeah, we're just getting a little bit older.
Speaker 1 (01:55):
But anyway, we're going to give it a red hot
go and it is going to be all worth it,
So don't you worry all right. What I wanted to
talk about was something that comes up all the time
with clients, and I think you'll have a lot to
add your perspective on it. But certainly, I think the
first part of self coaching yourself to success when it
(02:16):
comes to change is probably the acknowledgement that change is hard.
You know, change if you had no external influences on
your life. So, for example, if you didn't have to
go to work, you didn't have to cook and prepare
food for other people, You had all the money in
the world, you didn't have to commute in terrible traffic,
(02:39):
you didn't have a boss who makes you stay late
at work. You only had to think about yourself. It
would be easy to make positive lifestyle changes. You could
spend hours cooking, preparing food, shopping. You could exercise as
much as you want, and that's often why on holidays
it can actually be easier to control your weight because
your time is your own.
Speaker 2 (02:56):
And people are shocked by that, but I'm like, no,
you know.
Speaker 1 (02:58):
That often the issue is not that we don't know
what we should be doing. We all know that we
should be eating more vegetables, we shouldn't be eating as
much rubbish. We should be exercising more. The complexity comes
because we live in a very complicated life where many
people are juggling two or three jobs. You know, they're
(03:19):
doing their own job. Some people are needing to work
two jobs because currently economically things are so tight. Then
you're looking after parents or children or other loved ones
and a home and a social life. So the issue
is not your week. The issue is that it is very,
very difficult. So I think the first hurdle in coaching
yourself to success and making positive changes.
Speaker 3 (03:41):
That last is.
Speaker 1 (03:43):
An acknowledgment that it won't be easy, because if it
was easy, we would all do it.
Speaker 3 (03:47):
Now.
Speaker 1 (03:47):
There's a handful of people, sure who metabolically blessed, but
in general all of us have to work pretty hard.
Speaker 2 (03:53):
So that's the first thing. You have to acknowledge that
it's not going to be easy. And human beings.
Speaker 1 (03:58):
As a species don't like change. Humans do what is easy.
They don't do what is right. Otherwise a lot of
us wouldn't be in a lot of trouble in our lives.
We do what is easy, what is easily land is
to eat crap and not move. So again, an acknowledgement
that you're not weak, you are human, and we will
always do that. So I think that's the first thing
(04:20):
you have to go into any lifestyle change, whether it's
starting a new exercise program, whether it's starting a new
diet regime, whether it's committing to weight loss. You've got
to give yourself the space and time to do it.
But what happens I noticed with that group of my clients,
and I guess I'd group into two groups. I've got
clients who are when they come to see me, they're
ready to go. They've already started with their positive changes.
(04:42):
They just want to be told what to do and when,
and all of a sudden it works and they're on
their way. And that's probably I would say sixty seventy
percent of my clients, because I do we do attract
a motivated group of people because it's a financial commitment,
and you know, we really invest heavily in our clients.
That's our style of nutrition coaching. It's not just one
off appointments every month. That's you know, every single day
leaning in and let's get this sort of for good
(05:03):
and that's what works. But then I certainly have a
ten to twenty maybe thirty percent group who are I
don't want to say my winges, but it's always hard,
you know, there's always you know, can't I eat whatever
I want? Why can't I have this product? You know,
I'm finding this really difficult. I'm hungry all the time.
And there's a real focus on the negative, and of
(05:24):
course that what you think about and believe continues. So
rather than that early acceptance that it will be tricky,
there's a resentment from the start. So we do try
and work through that. But I think for anyone listening
who perhaps hasn't committed to seeing a dietician or can't
always trying to do it themselves, going in with that
understanding that it will be tricky, you will feel it
(05:47):
will be difficult and it will be uncomfortable. But if
you can just get through those first hurdles and the
first few clunky weeks, all of a sudden, like so
many things, driving a manual car, having a new baby,
it will click and have that expectation. And I think
the other key thing in terms of self coaching yourself
to success is that it's about small wins along the way.
(06:09):
It's not perfection, because I'll have people who will give
me their history. They might have been away for the
weekend or on a work trip, and they will always
target the thing that they did wrong, that they didn't
think was the right thing to do. And I'll say
to them, and I said it just last night's your
client of mine. Look how far you've come. Yes, there
are things that we still need to work on, but
look how much better you were doing from when you started.
(06:31):
And this is the long term progression. It's about improving
over time. And indeed, we have a big listenership on
the Nutrition Couch who will direct messages on Instagram and
say I've lost twelve kilos over the program over the
last three years by these small changes. So I think,
particularly at this time of year, when we are launching
into the Christmas holiday season, party season, where there's a
(06:52):
lot of extra food around, it's going to almost be
impossible to have perfection. You are going to have meals out,
you are going to have too many. But if you
can just get more better decisions than poor ones, and
if you can just focus on small winds and building,
you will still be even a few killos later, or
at least wait.
Speaker 2 (07:10):
Neutral come the end of the year.
Speaker 1 (07:12):
Then if you continue with that attitude of this is
too hard, it's not fair. I want to be able
to eat what I want. You know, it's always hard
for me. I'm hungry all the time. And it's a
real shift in mindset. And I find even with my
tricky clients, eventually they do sort of acknowledge that and
they click over. But it can take a little bit
of time. So if you're one of the many listeners
who are thinking, oh, I really need to lose that
(07:33):
five or ten kilos and I just can't do it,
what is the difference. The difference with clients we see
is we're coaching them through that daily or you know,
you can do it yourself as well, but they're too
really guiding principles. It won't be easy and it will
be very uncomfortable for a period, and then it's about
a level of acceptance and just small winds and building
over time. Are some simple strategies to improve your relationship
(07:56):
with food and diets and even exercise over time.
Speaker 3 (08:00):
You know one hundred percent agree.
Speaker 4 (08:01):
And I had, like you, a perfect example of a
client who felt like she was struggling, but the reality,
like you said, was that she's done really amazingly and
she's done a really great job. And overall I think
she's down eight nine kilos. But she's been fairly stable
for the last i'd say a few months because just
so much has come up with life, the kids, the work,
multiple trips away, lots of social things, that kind of thing.
(08:21):
But she's actually been able to maintain. And so we
really talked about that, Like you said, acknowledging that it
is hard, but calling it for what it is, like,
this is hard, not I can't do it or I'm failing.
Speaker 3 (08:33):
This is hard.
Speaker 4 (08:34):
Well, what's the next step I can take? And sometimes
just that acknowledgment that the process is hard is just
what clients need to actually take that next step because
such is life like, life is hard. And we had
this discussion with her. I said, it was hard when
you were in a body that was ten kilos more.
It's hard now because you feel like you're doing the work.
It's not quite coming off, but it's still hard to maintain.
Speaker 3 (08:56):
And what's even harder is.
Speaker 4 (08:57):
Going back and reputting on that ten kilos, going back
to where you were. So life is always hard. And
then when I jumped on a coaching call with her.
This morning, I was in my gym clothes, I was
all sweaty. I did a really difficult work out at
the gym, and I said to her, I've been training
at what I would consider a high intensity for the
better part of a decade or two. And I said
that I still find exercise and nutrition challenging. It's not
(09:19):
that it gets any easier over time, you just adapt
to a different level of hard And she said that
was a really helpful perspective for her because she just
always thought that someday it would get easy and it
would just flow like that.
Speaker 3 (09:31):
And I said, that's just not life.
Speaker 4 (09:33):
Like, just when you think you're getting the hang of it,
something pops up and you know, something else becomes harder.
Speaker 3 (09:37):
That is just life.
Speaker 4 (09:39):
So just accepting that things are difficult, some more so
than others. Some people, sure, they find it really easier
the majority of us to lose or maintain our weight.
There is an element or a level of hardness to that.
And I think that acceptance is really important.
Speaker 3 (09:53):
But rather than.
Speaker 4 (09:54):
Saying it's hard, I can't do it, we shift that
self talk and make that into that more positive, neutrible.
Speaker 3 (10:00):
Your self talk.
Speaker 4 (10:00):
So it's this is difficult right now, what's the next
step I can take? Or this is difficult right now?
How can I make it this little bit easier on myself,
whether that's planning ahead with your nutrition, whether that's changing
a dinner and drinks with your girlfriends to a morning
walk and a coffee so you can sort of get
the exercise in still catch up, but also like the
calorie load a lot if you've already had a heavier week.
(10:21):
So shifting that self talk and zooming out in terms
of the perspective, like I said to her, you've already
down eight nine killers. We're only a feel away from
your goal. Zoom out and have a look at how
far you've come, and you know, will this actually matter
in a year's time. Yes, it's hard now, but as
I said, such as life, things will be difficult, how
can we make it that slight bit easier, or how
(10:42):
can we just push through this difficult period in order
to get to a time where it's perhaps not as busy.
It's not coming into school holidays, we have a little
bit more flexibility with our schedule, So just kind of
taking a step back and seeing how far we've come
and seeing will it you know, get a little bit
easier from a timing perspective or a flexibility later on.
And the last thing I think that's really important when
(11:03):
we talk about self coaching is to focus on the controllables.
Like I had another client who went away for like
a big girl's weekend and she's like, I'm so stressed.
Speaker 3 (11:11):
There's going to be alcohol.
Speaker 4 (11:12):
All of the meals are provided, and I said, it's okay,
Like in life we get to celebrate, Like food can
be a celebration. It's not just calories and calories out.
Speaker 3 (11:20):
We can enjoy it.
Speaker 4 (11:21):
We can go away with our girlfriends, we can have
an extra drink or two. But what I said to
her is focus on what you can control. And that
is so important because I remember years ago I had
a conversation with a client and she was like, look,
we ended up at this pub thing and I had
to have this burger and then I was really hungry,
so I had to eat the chips. And when we
broke that down, like, focus on what you can control,
(11:41):
and of course she had a beer as well. There
was like eighteen different things that were within her control
that in the moment, it just all felt too hard,
all felt too overwhelmeding she had to have the burger,
she had to have the chips, she had.
Speaker 3 (11:53):
To have the beer.
Speaker 4 (11:53):
But when we broke it down, she was like, well,
I could have us and seeing at the kitchen, could
do you know chicken breast not crumbed chicken. I could
have said, can you give me a half service of chips.
I could have taken the bun off the burger. I
could have had a water or a diet coke instead
of a beer. Like there were so many options within
that situation that because all she was focusing on is
this is hard, she wasn't able to see them. So
(12:16):
my number one tip for people who are really struggling
with the self coaching is to focus on what you
can control, Because you might not be able to control
the food that's available or the restaurant that you're going to,
but you can control your portion. You can control whether
or not you eat something before you go so you're
not starving when you get there. You can control leaning
up the beginning of the week in order to have
(12:36):
a heavier meal or two on the weekend. There's often
so many things that are within our control, but when
we're stuck in that victim mentality, this is hard, this
is unfair, it's you know, why is it easy for
everyone else and not me? That's where it really does
become ten times harder because it's often like we're in
a funk and we just can't get out of it.
So focus on those things that you can control and
(12:57):
control your self. Talk and knowledge that things are hard,
but you often have a lot of choices within that
hard moment. I think are really the keys to coaching
yourself to success.
Speaker 1 (13:08):
True, And just before we wrap up and I hand
over to you to talk pain and food, which is
another really important topic for people who deal with chronic pain.
I actually also wanted to talk about it in terms
of the specificity of client presentations. So one of the
common things with clients who are struggling, particularly in the
early stages of change, is they will talk about feeling
restricted because they're used to going and getting a banana
(13:31):
bread at lunch, or they're used to having an extra
coffee and a treat in the afternoon. So they sort
of even start feeling deprived because it's such a big change.
And so what I would say, there's two things going on.
The first is there's nothing wrong with looking forward to
something more indulgent food wise, but in my clinical experience,
you better should do it late in after dinner, because
once you sort of break the seal and start.
Speaker 2 (13:51):
Eating rubbish through the day, it's very hard to stop.
Speaker 1 (13:54):
But something else to keep in mind is it is
profound entitlement that informs this week and eat what we
want when we want. And I think that it's okay
to say that because I think there's a lot of
people who have a belief that we should be able
to eat whatever we want, and it's not fair that
some people are able to do it and not others.
And I first of all call bs that people can
do it. I think that there is a perception they're
(14:15):
doing it, and we really actually don't know what they're doing.
And also many of them will not be so healthy,
particularly as they get older. Some people may be off
to do it when they're younger and burning a lot
of calories, or you know, some people are on medications
that burn more calories, et cetera, et cetera, but most
people can't. And I want to also use the words
should not, like these are ultra processed foods that we
shouldn't be having. So I think it's okay sometimes to
(14:36):
say you're eating too much rubbish and you kind of
need to detox a little bit from it. Because I
think we covered this a couple of episodes ago. People
are having multiple serves of discretionary food per day. This
is what we're getting sick, this is why we're getting fat,
this is why we're getting diabetes.
Speaker 2 (14:51):
We eat too much crap.
Speaker 1 (14:53):
So I think there is also a realization that sometimes
you have to be told no, and that's okay. It's
not going back to childhood where you're told know for
everything if it's that trigger. But ultimately, to be a
healthy adult, we can't eat those kinds of foods multiple
times a day at most one hundred maybe chundred calories worth,
which most people enjoy at dinner, whether it's a glass
(15:13):
of wine some chocolate after dinner, and you and I
both will talk about including those foods regularly in someone's plan.
But our society is such that we're so entitled and
think we should be able to have whatever we want
when we want, and we've got into habits of doing
it that sometimes our job is to call that out
and say you're just eating too much crap and being
actually a little bit honest with yourself, So don't tell
me at the end you feel deprived because you didn't
(15:34):
have your daily pastry, extra coffee and whatever else, because
before you were basically eating a little bit too much.
So I would urge listeners, without being disrespectful, to be
actually able to have an honest conversation with yourself and say,
am I being a bit entitled here and eating a
little bit too much rubbish?
Speaker 2 (15:50):
And that does happen quite often.
Speaker 1 (15:52):
So yeah, just a few little things to ponder, So
we'll see if we get any feedback on that.
Speaker 2 (15:57):
The age of entitlement, Leanne, what do you think?
Speaker 3 (15:59):
All right?
Speaker 4 (15:59):
Well, moving on from insight on it to our next section,
which is on diet and pain.
Speaker 3 (16:04):
And we know that.
Speaker 4 (16:05):
There are certainly will probably quite a few listeners out
there who live with chronic pain. And certainly when I
used to work at the hospital, I worked in one
of the musculis scaladi of clinics next to the physios
and saw a lot of chronic knee and chronic back
pain and it's absolutely debilitating.
Speaker 3 (16:19):
So whenever we.
Speaker 4 (16:20):
Do see some new research in this area, it is
really nice because you know, most people don't want to
take painkillers for the rest of their life. Most people
want to be able to walk up a set of
stairs or go for a big long walk without having
that pain. And certainly we do know that eating well
can influence your weight to you know, most people who
eat well eat in a calorie deficit will lose weight.
But what this new research is showing is that it
(16:42):
potentially also affects chronic pain. So this is very exciting.
It's a new study. It came from the University of
South Australia and what research is investigated was whether improving
the diet quality overall through a weight loss program, so
it was actually a weight loss program actually reduced chronic
muscular skelet or pain. But they also wanted to know
(17:03):
that if losing weight explained any link between diet and pain,
So they analyzed data from just over one hundred Australian
odals who were overweight or obese, and they then completed
a three month dietary intervention where their energy intake was
restricted by thirty percent. So this is what I would
say is a very moderate deficit. Most of the time
(17:23):
I start my clients off in about a twenty percent deficit.
Thirty percents that next step up, so that I would
say would be just that little bit harder to stick to.
Thirty percent is quite moderate. So in addition to doing
the dietary intervention, they also measure the presence of what
they call the chronic muscular skeleid L pain score, pain severity,
and the quality of life that the person was reporting
(17:46):
related to the pain. And then they also took measurements
around weight waste, their conference and body fat percentage as well.
So on average, don't forget, these participants were following a
calorie restricted diet by about thirty percent, so you would
expect and hope some weight loss. So on average the
participants lost an average of seven kilos. But the most
important part was that pain relief was explained more by
(18:09):
the quality of the diet more so than just the kilos.
Speaker 3 (18:13):
That they lost.
Speaker 4 (18:14):
So it's really I guess, hopeful findings for people living
with chronic pain or even people living who really do
struggle to loose the weight, because thirty percent is I
would say, it's kind of hard called that thirty forty
percent is of large calorie restriction, you will feel hungry
for elements of the date it's an uncomfortable feeling hunger,
and so it is hard for some people to stick to.
(18:34):
So just knowing that the diet quality overall so healthy,
eating not necessarily eating in a calorie deficit may actually
be helpful for people living with chronic pain.
Speaker 3 (18:44):
There were a few limitations in the study.
Speaker 4 (18:47):
There was no control group, and when we see a good,
well rounded study, we do hope to see a control group.
And obviously the participants were on a form of a
calorie restricted diet, so it is I guess harder to
rule out any kind of policy or effects over time
without that control group as well. But I think you know,
bottom line is it's an interesting study. It shows that
improving the food choices, it's not just about calories. It's
(19:10):
not about what goes in and what comes out. It's
about better choices. It's about eating more whole foods, eating
more fiber, the nutrient rich quality of a food matters,
eating fewer ultra processed foods, drinking less alcohol, because that's.
Speaker 3 (19:23):
The other thing.
Speaker 4 (19:24):
The study didn't mention anything about with chronic pain, one
would think of inflammation, so they didn't measure anything like inflammation, molecules, CRP, anything,
like that. So if they were to repeat the study,
I would like to see a control group, and I
would like to see some of those pain and inflammation
parameters actually measured, because I would think that the inflammation
(19:46):
and that reduction through better diet quality, hopefully that had
an impact on chronic pain as well. That would be
my thinking, but unfortunately the study didn't actually cover it
this time. But it is I guess, really cool and
exciting to know that a quality diet changes may potentially
help people with these chronic pain issues.
Speaker 1 (20:05):
True, and I think a lot of the fasting research
had been done as well in some of those inflammatory
markers like cider clients, to show now that was up
to twenty five percent reductions or even more on things
like the five to two diet. So how I like
to frame it for everyday people, is having even a
couple of lighter.
Speaker 2 (20:22):
Days a week will help. You know, we don't.
Speaker 1 (20:24):
Expect you to eat ony twelve hundred calories seven days
like that's not healthy, even though it might benefit weight
loss in the short term, but you might find that,
you know, once a week, just having a lighter meal
or having a longer fast is enough to cut back
those calories by twenty thirty percent without feeling like you're
on an overly restricted diet and still yielding those benefits.
So I think certainly there's a lot to be said
(20:45):
for even small amounts of weight loss when it comes
to pain and inflammatory responses. And yeah, adjusting the week
so you're not having the same calorie load every single
day and having a couple of lighter days is an
easy way to do it in my experience. Now, speaking
of Whole Foods, you sent me a Whole Food stack bar. Now,
a couple of weeks ago, we included a fib of
rich bar that we got a lot of positive response
(21:06):
from on the body. Everyone loves a snack bar, don't they,
So we found another one. Now, you found this in supermarket.
I'm going to let you take us through it because
your baby. But I think it's been around for a while,
if I'm not wrong. This brand, it's got certainly five
hell stars. So I haven't eaten it, and have you
tried it.
Speaker 4 (21:21):
I think that the brand it's nice and natural, So
the brand certainly has been around for a while. But
I only saw this in the shops about a month ago.
When I sent it to you. So I feel like
it's newish, but I could be wrong.
Speaker 1 (21:30):
Maybe the flavor is new, they had a whole seat.
Maybe it's just like a new variant.
Speaker 3 (21:35):
Potentially.
Speaker 4 (21:35):
Yeah, And as we're recording, they are currently on sale
at Wolworst. Obviously we do record in a little bit
in advance just to get it to our editors, etc.
So they're thirty percent of the moment retailing for four
fifty five for a box of five, but they currently
retail for six fifty so just over about a dollar
a bar, which when you think about it, if you
were to go and buy like a protein bar at
a service station, you're probably paying four or five six
(21:56):
dollars per bar. And same deal if you were to
go myself am a supper for a takeaway coffee at
a coffee shop. I get soy milk, so I routinely
will easily pay six seven dollars for one.
Speaker 2 (22:07):
So how much is a drive through Starbucks? And that's
seven dollars.
Speaker 4 (22:10):
Drive through Starbus three seven eight dollars one percent. Yep,
we've talked about my sneaky Starbucks habits. So these, in
the grand scheme of things, are a little bit more
affordable given that they're only about a dollar a bar,
and they've got quite a good ingredient list. They have
a five star Hells rating on the front. We know
that that can sometimes have its limitations, so we like
to as dietitians, read the ingredient list, read the nutrition profile,
(22:31):
and then make a more informed decision. But basically, it's
saying that it has five stars compared to the other
generic musley bars within that category, so it is certainly
a better choice when it comes to fat, sugar, salt,
fiber than some of the other bars in the category.
That's essentially what the five star Hell's rating means. So
when we look at the ingredient list, the first ingredient
(22:52):
is sunflower seeds, which it's so rare to see a
seed as a first ingredient, and we love that because
it's healthy fats, it's fiber. The sunflower seeds up forty
four percent of the bar, followed by glucose syrup. So
sugar is the second ingredient, and that would be I
would naturally expect sugar to be ingredient number one, two,
or three when it comes to something like in musli bar. Now,
the next ingredient is interesting because it's soy protein crisps,
(23:15):
and that's what is getting the added protein in the bar.
Then you've got inulin, which is adding as a prebotic
type fiber. Next you've got pumpkin seeds at ten percent,
which is great. We've got dried cranberry pieces at seven percent,
a little bit of natural flavor sim glycerine and acidity regulator,
a little bit of sunflow oil, and a little bit
of salt. So I would say that it is probably
(23:39):
an ultra between a process product and an ultra processed product. Well,
it's got the addition of soy protein crists, which are,
let's be honest, ultra processed, and inulin isn't something that
you'd naturally find in your pantry at home, but they
are certainly a much better choice than any other kind
of protein bar on the market. And then per serving,
so the bars are thirty grams each per serving just
(24:00):
shive six hundred killosules six point eight grams of protein
in the bar, which is far more than if you
were to pick up like a standard musli bar or
something like. That's nearly seven grams of protein, which I
think is really strong, eight point three grams of fat
with only point nine of that being saturated fat, so
a really good fat profile. Eight grams of carbohydrate, which
for a musleibar is quite low because it has a
(24:21):
really strong seed presence within that bar, three point five
grams of sugar, which is actually quite low when you
think about it for the whole bar, even though it
added sugar was the second ingredient. Four point three grams
of dietary fiber, which is really strong, and fifty milligrams
of sodium, which is quite low, which you would expect
in a bar.
Speaker 3 (24:38):
So overall, I really like them. I've been using them
in my client meal plans.
Speaker 4 (24:42):
I think that they're a great little thing to travel with,
having your handbag, just you know, having your desk at work.
Speaker 3 (24:48):
I quite like them.
Speaker 4 (24:49):
Would you make a cleaner bar in your kitchen at home, Yes,
if you're busy, if you time, Paul, you want a
better option in the shops, these are certainly one of them,
and they're quite tasty too.
Speaker 3 (24:58):
I've tried them. I quite like them.
Speaker 2 (25:00):
I agree.
Speaker 1 (25:01):
I think that for that amount of protein, it's a
very nice calorie load, because the issue with so many
bars is that the protein bars are upwards of two
hundred calories one eighty to two hundred in a very
small volume of food, so you kind of eat it
in two or three bytes and you've had quite a
significant number of calories and in.
Speaker 2 (25:17):
Some cases fat as well. So yeah, I really like them.
Speaker 1 (25:20):
I know they've always had a really clean ingredient list.
I think that the seeds add so many good fats.
You know, these are the fats that we don't get
from very many other foods, those long chain plant based fats,
So seeds in our diet.
Speaker 2 (25:32):
And a control portion are good. I think.
Speaker 1 (25:34):
You know, I'd team it with say maybe some baby
belled cheese or some roasted broad beans is an afternoon snack,
But I do like that idea of just keeping it
in the bag for those kind of emergencies as well,
or in the car. So if you do have that
late afternoon munchies and you're like, oh, I haven't got
time to go home and do yogurt or cheese and crackers,
and you grab that in a coffee or grab that on.
Speaker 2 (25:52):
Its own, it's going to tide you over. So yeah,
I'm a big fan as well.
Speaker 1 (25:55):
You know, they're a New Zealand company, so I guess
they're almost astrayan, aren't they Like it's a pretty group
out them as house and I think, yeah, in terms
of the seated type bars out there, they're among one
of the better options and certainly very affordable. So yeah,
it comes up for me too, So we probably should
add that to our product.
Speaker 2 (26:11):
Guidel.
Speaker 4 (26:11):
I just thinking I'll just add that a lot of
I've had a few, I guess like dms lately over Instagram,
and a lot of people are using this like Yuka app,
which like rates the foods and stuff and if any
food has got say like an emulsifier or an adit evevate.
It's like automatically quote unquote bad for you, and people
will probably reach out and say the words, oh, this
has an emulsifier in it. In my personal opinion, I
(26:32):
don't think emulsifiers are as bad as what social media
makes them out to be. I wouldn't be riding these
bars in my client's meal plans every single day. I'd
be saying that this is something to put in your
handbag when you're traveling, something to have in the snack
bag if your kids stop, a game runs late and
you can't get home for lunch and you're starving. You
pull this out of your handbag, and given that, I
would expect this to float around in my client's handbag
(26:55):
or desk, school, travel bag for probably a good few weeks,
if not months, and still you okay to consume two
three months later. It has to have some form of
an emulsifier or additive in there to make that okay.
If it didn't, it would be like moldy in less
than a week. So emulsifiers and additives are not like
it's not as easy. It's not black and white. Nutrition
(27:17):
science is not black and white. So when people send
me products and they're like, is this good or is
this bad? There's too many nuances around this. And I'll
stop here, Susie, because I could talk for hours about
this and it really frustrates me. If you want to
have the bar, have the bar, because it's probably a
better choice. If you don't, don't eat it and eat
your clean food, and that's cool. But this is an
option for women who get caught out, get busy, need
to take something with them traveling, and if it didn't
(27:38):
have a few additives and an emulsifier in there, it
would go off. That's the reality of it. So if
you want to carry your banana, let that squish around
in your bag three days, pull it out and mushy
at your work meeting on Thursday. Eat that, you be
my guest. But I personally would rather give my client
a bar with a small additive and a smaller emulsifier,
knowing that they're not going to eat that three times
(27:59):
a day, every single day. But it's still a better
choice compared to if they got caught out, they'd had
the sausages or the hot dog at the soccer game,
or they'd eat the croissants on the work table. So
I just think we need to take social media with
a grain of salt. Sometimes it frustrates me. I'll get
off my high offs now, Susie. But I just I
think that's a little bit of food for thought for
our listeners out there who are trying to find one
(28:19):
hundred percent clean food all of the time. I get it,
you're just doing your best, but the reality is that
a little bit of additives and a little bit of
a multipliers and preservatives in some food may not be
a bad option.
Speaker 2 (28:31):
I got to just tread so carefully here. She's prickly
today people, all right, So, first of all. I call
it convenient diet theories for you.
Speaker 1 (28:38):
So people cherry pick the dietary information that suits them
at the time, but then forget it all when they're
at the pub on a Friday and ordering plates of
deep fried wedges and ari and Chenie balls and having
twelve glasses of wine. So that's how I like to
frame it. But what I think we can take from
this leanne is why don't we have a segment in
an upcoming episode about nutrition rants so things that drive
us crazy? And then I feel like it would be
(29:00):
like a form of therapy for you and you can
get it all off your chest and maybe entertaining for
our listeners.
Speaker 2 (29:05):
So should we do that.
Speaker 3 (29:05):
With that potentially? Yeah, maybe that's a good idea.
Speaker 1 (29:08):
And I'm strongly encouraging you to go and have a
sooner after this potty record. I feel like it'll do
the world of good. All right, onto the last segment,
which is very positive. We've had a listener request on
our Instagram, so send all your requests through on the
Nutrition Couch Instagram page. We get all of our product
requests generally and listener questions from them, and the question is,
how can I have some fun weekend food that I
(29:29):
can make at home, and I thought there's a lot
of this going on in the supermarket. What do they
call it? Fake away? There's a lot of headlines on
fake away at the moment, and I think it's good
because we've spoken about this before that I just find
takeaway so ridiculously overpriced now and certainly not worth it.
Speaker 2 (29:43):
The quality is just often not there.
Speaker 1 (29:45):
And so there's just so many things in the supermarket
you can make that taste better than take away that
is still giving you all the deliciousness of fast food.
And certainly when you and I get together, we are
very happy with a pre made You've got a pizza
up and so sometimes you make them. But I'm very
happy with a good old Cole's truffled pizza, like you know,
very happy. So we certainly do that when we get together.
(30:06):
But a couple off the top of my head, and
I'm sure you've got some as well. I think homemade
burgers are so easy to do and you can make
them so healthy. So the peppercorn lean beef burger is
the lean one, but there's quite a few macro I've
got a chicken one as well, that's less than ten
percent fat grilled have a new range. But are they
leave that's not lean?
Speaker 2 (30:24):
I had look, but.
Speaker 3 (30:25):
Aren't we talking about fun dinner options?
Speaker 2 (30:27):
Could be fun lean? You said funn lean? You said,
I said fun and lean. Well, girl, do you have it?
It is higher, but yeah you can.
Speaker 1 (30:34):
I'd keep away then from the your Porto Perry Perry
chicken seasoning, which has got more salt in it than
you need an entire day. So don't grab that from
the seasoning section. But yeah, you're right, there is those,
And I think there's so many good bread rolls.
Speaker 4 (30:45):
You know.
Speaker 2 (30:45):
You can get the low carb ones.
Speaker 1 (30:47):
You can get a flat kind of hamburger roll which
is smaller itself. You can get the low carb varieties.
I think I have just said that. You can get
a mulscra and roll and take the middle out. You
could get a sandwich thin and do it that way
and do it as a pressed one. So to me,
it's so easy to do. The homemade burgers, even sausage
sandwiches are going to be a million times better than
like awful sausage rolls with trans fats in them.
Speaker 2 (31:05):
In pastry that you get, I think.
Speaker 1 (31:07):
We've gone through before there's so many supermarket wedges and
potato chips which are like over ninety percent potato or
sweet potato. So go for it, you know, stick those
in the oven or the air fry. They're fantastic. I'm
a massive fan of dumplings I go. I personally quite
like mister Chen's. I think they've got a really high
percentage of meat in them and they don't have added MSG.
But there's also a whole range of different ones. They're
(31:28):
probably my gochoos. And the pizzas. I love the Doctor
O's pizza. I like the thin and crispy Maccaine pizza,
the beef one, it's very thin base. We love the
truffled Coals pizza as well, and also in Coal's Finest
at the moment, they've got these bags of mushroom, rosotto, noki,
peppy l saya noki and tomato.
Speaker 2 (31:47):
I love those.
Speaker 1 (31:47):
And sometimes I'll get the coals Mediterranean vegetables mix it through.
If I'm quite hungry, I'll put some chicken breast, bit
of parmesan like so delicious, and I'll get three serves
out of that. Still enjoy some pasta or noki or risotto,
controlled portion and again so much cheaper than take away.
Like those bags I think are about maybe twelve dollars
not on sale, maybe nine on sale.
Speaker 2 (32:08):
Three serves like you're looking at three or.
Speaker 1 (32:10):
Four dollars a serve like a Risoto at am at
a restaurant's what thirty dollars?
Speaker 2 (32:16):
And you know what else I love?
Speaker 1 (32:17):
I love a steak sandwich, so I'll go to Audi
and I love the Audi fill at steak. You can
get the piece of it. It's about twenty five dollars,
but that will feed six people, at least four, if
not six. I'll caramelize onions with some butter in the
pan and then get beetroot cheese, and I'll get like
a shabata loaf usually if I'm Audi for the meat,
I'll get the shabata loaf and toast it and so delicious,
(32:40):
and give me that any day over most takeaway.
Speaker 2 (32:43):
So you can certainly do it, and it can be
a million times healthier, and I'd argue more delicious. What
else have I forgotten? You do Mexican a lot, I know.
Speaker 4 (32:51):
We do, Yeah, we do, like do it yourself taco
boards where like one of my girls like spinach and
cucumber the other one likes carroten lettus, so we just
basically do the meat. I always put beans and there
are always great the zucchini in the carrot, so not
hide veggies, but put some veggies within the mince, and
then always serve it with a whole lot of salad
as well. And then it's just the taco shells as well.
We do sour cream, cheese salsa in the middle. And
(33:12):
then I've seen this one that I want to try
for the kids. It's soft tacos and it's like a
deconstructed for heater board, so it's like sliced steak, and
then it's like the capsicum, the onion, a bit of
like grilled mushrooms, and then there's a bit of lettuce
and stuff on the side, and then there's your toppings,
like your cream, your guacamole. So it's like a do
it yourself for heater board as well. So I think
that's really cool. Do it yourself pizza stations. Like you said,
(33:32):
we've got a pizza ovens. So whenever we have friends,
over all we have a large amount of mouths to feed.
Speaker 3 (33:37):
We do all of the bases.
Speaker 4 (33:38):
We basically have tomato or barbecue sauce they can choose,
and then we just have this whole range of toppings
and it's like build your own pizza basically, and then
in the pizza rub and it's a couple of minutes
in out, in out, and it just makes things really
easy do it yourself. Sushi bowls are also really good
because even for young kids, you know, you could just
do chicken, rice and a bit of cucumber, and then
the adults can put the noise sheets. They smoke salmon,
(33:59):
the sesame, you can have a bit of a meso dressing.
I find sushi really tedious to make, Like I just
I don't make it because I can't roll them fast
enough before they're eaten. So I'm just like hard, No,
if I'm going to do sushi, I'll just do it
in a deconstructed bowl because it just is so much
easier to do. So I think that's a really good
one or like one pan kind of one pot meals,
Like if you do a nice lamb shoulder or something
(34:20):
in the slow cooker and shred that you can get
so many different types of meals out of that. You
could make some nachos or a nacho salad, bowl. You
could do that with some potato chippies in the oven
and some salad. You could do that with roast chicken
as well, like shred of roast chicken, and then you
could do salad, you could do cook veggies, you could
do roast potatoes on the side. I think any kind
of deconstructed meal for families or like a group of
(34:42):
friends is a really good option as well, because it's
really rare that everybody likes the same thing. So I
think that we can you can deconstruct it and people
can pick and choose what they like, like this one
likes tomato, this one likes carrot, this one likes a
bit of chicken, but that one wants vegetarian.
Speaker 3 (34:56):
I think it is a really good way to.
Speaker 4 (34:57):
Accommodate a crowd or for more fussy families or families
with smaller kids as well.
Speaker 1 (35:02):
And the question was also about dessert, So my number
and take home with desserts is that there are so
many individual mini sized ice creams. Now you would argue
you're always much better to buy those than tubs of anything.
Like you can get the little even the Mars bars
or the mini cornetto's, all the ones coals have got
the little mini sandwiches, literally everything in a much smaller portion,
(35:23):
Whereas if you open a tub of two liter gourmet
ice cream, you will eat the whole lot absolutely regardless,
Whereas if you have the individuals, it's a much easier
way to portion control it. I think when it comes
to blocks of chocolate, they're so small now, like Jesus,
they'd barely feed for people long gone on the days
where they're big, So it's so expensive. But I think
the individual ice cream is a really smart way of
(35:44):
keeping families amounts controlled and still having all the deliciousness
of mainstream desserts. So they're probably my best tips for that,
but much easier. And say o because you know what
McDonald's now, So I am I like a shiky hamburger,
a gidiburger. I've had it since I was a trial.
I love it like it's disgusting.
Speaker 2 (36:01):
I know it's worst.
Speaker 1 (36:02):
It's worse than the diet coke, which I've ditched, But
a cheeky hamboo a McDonald's is my go to.
Speaker 2 (36:08):
But do you know how much?
Speaker 1 (36:09):
So they charged like five bucks for the happy meal,
maybe six dollars.
Speaker 2 (36:13):
You know how much a thick shaker. A Sunday is
five dollars, five or six dollars. Really, that's expensive.
Speaker 5 (36:19):
Look for the cone, the cone that used to be dozens,
not the cone for their Sunday like a Sunday Sunday
thing or a thick shake five bucks.
Speaker 1 (36:29):
That is a lot of money. They're not that big,
so that's how they get you. They get you the
cheap happy meal. But then as soon as you add
the desserts and stuff, so you're much better to go
to Coals and Woolies, particularly when all the ice creams
are half priced. Because you get four for five dollars
one Sunday at Macca's five bucks. How can you justify
that they're not very big. I was at McDonald's locally recently,
and this lady came in and she'd ordered Sundays for
(36:51):
her kids, and she went off her head at the
McDonald's staff because when she looked, they weren't that full.
So she had obviously experienced the five dollars Sunday and
she realized that they hadn't even filled it properly with
the stuff, So.
Speaker 2 (37:02):
She went off her handed them.
Speaker 4 (37:03):
It's inflation, man, drive up the price and make it smaller.
Speaker 2 (37:06):
Yeah, so don't think it's cheaper.
Speaker 1 (37:08):
You're actually much better to do it at home and
have those options which are just as delicious but portion controlled.
Speaker 4 (37:14):
So I love again if I'm like entertaining or something.
I love chocolate covered strawberries. I like fruit skewers where
you can either dip them in a bit of like
chocolate fond do, or you can dip it in like
a bit of yogurt. I love stewed apples, Like Coming
Out of Winter we did a lot of stewed apples,
bit of granola on top of scoop of vanilla ice cream.
You do it with like berries as well, that works
really well, like a nice berry bake crumble ice cream
(37:35):
that works really well, And like you can do like
a healthier like frozen yogurt, like a banana nice cream.
I've seen a lot of those, like Ninja ice cream
things online, like a lot of influencers have them. We
don't have one, but that could be a really fun thing.
You can kind of make your own ice cream.
Speaker 2 (37:48):
They're five hundred dollars.
Speaker 3 (37:49):
Oh maybe that's why I don't have one.
Speaker 1 (37:51):
So if anyone's listening from Ninja Leanne or I am
very happy try give it well because we saw that
on the football final and my little boys were beside
themselves and then I was like, oh yeah, that's a
good Christmas present. Five hundred and fifty bucks. I was like, wow,
they're not missing out. But you can make a lot
of healthy desserts with it, and we're very open to
sponsoring and giving it a go Ninja.
Speaker 2 (38:11):
If you want to give us one, we'll share it
between us. No drama.
Speaker 1 (38:14):
All right, on that notely end, we're getting silly. Time
to wrap it up. Perhaps our first video of the
nutrition couch. Maybe it is, maybe it's not. Let's just
spice it up. Keep listening to us and tell your
friends about us, and if you're interested in some supplements
scientifically formulated for women, check out our design by Dietitians
website designed by dietitians dot com and we'll look after
all your nutrition needs. So have a good week and
(38:36):
we'll see you. It's Wednesday, okay, so you guys next
week
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