From Susie and Leanne on The Nutrition Couch this episode:
- We give you our tips for losing weight without feeling restricted.
- We review Coles Vienna Mint Sticks.
- Susie shares her favourite Brekky recipe for Salmon Rissoles.
So sit back, relax and enjoy this week’s episode!
Tune in on Sunday for our next episode.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
You're keen to drop a few kilos before summer starts,
but are you struggling to actually get started? Do you
begin every Monday with the best of intentions, only to
find yourself distracted and totally off track by the end
of the day or the end of the week. On
today's midweek motivational episode of The Nutrition Couch, Susie and
I are going to discuss some tips and tricks to
get your weight loss going so you don't feel like
(00:22):
you have to be on another restrictive diet by the
time summer rolls around. Hi, I'm Leanne Woot and I'm
Cuzi Burrow and every week we bring you The Nutrition Couch,
the biweekly podcast that keeps you up to date on
everything that you need to know in the world of
nutrition as well as summer fat loss. I am obsessed
with these new coals mini ice creams that I found
(00:43):
the other day that are client shared with me. Susie,
I know you'll be obsessed as well, even though you
don't love ice cream as much as I do. And
our favorite salmon a recipe is going to help you
kickstart some healthy eating dinner with you and the family.
So today to kick us off, Susie. We're talking about
them tips and tricks for weight loss. The biggest ones
I will talk about or quickly mention before I pass
(01:03):
over to you, because I just chatted with a client
about this is really programming in or putting into your
day your treats and actually allowing yourself to eat them.
Because I think when a lot of people think about
health or weight loss or fat loss, they think, oh,
I can't have that, Oh that's bad, that's naughty, or
have to be one hundred percent clean. I say to clients,
if you want to treat every day, work at it.
(01:24):
But if you want to have a treat every day,
you can't then have a muffin with your coffee every morning,
or you can't be adding sugar into your coffee every
single day or syrup, or there's just not that much
flexibility or room to have multiple treats every day. But
I also think on the flip side of that, what
people do is they try to be super healthy and
one hundred percent on plant, so they don't allow themselves anything,
and then they get to Friday all the weekend and
(01:45):
as a total blowout because they're like, I've been so
good a week and let me just eat whatever I
want on the weekend, or then they crave chocolate and
rather than just being able to have two or three
small squares each night, it's they've programmed that in and
kind of like allowed for it. What they do is
they don't have it. They don't have it, they don't
have it, don't have it. They get to Friday and
it's like boom, there's half a block and they're like, oh,
I'm sure you're obsessed. How do I stop that? Nobody's
(02:06):
you know, addicted, addicted like that. But I feel like
it's when it comes to that or nothing mindset where
you restrict it, then you wanted a hundred times more.
But if you just allow yourself to have it every day,
it takes like the appeal away from it and you're
kind of like, oh, yeah, I'm chocolate. It's delicious, but
you're able to just have a little bit, knowing that
the next day you can have a little bit more,
and the next day you can have a little bit more.
(02:28):
So my top trick when it comes to fat loss
is actually programming in and allowing yourself to have a
small treat each day and it doesn't have to be chocolate.
It could be amful of potato chips every afternoon. It
could be half a glass of one at nighttime. It
could be you might love a croissant from the cafe
that you want to program in once or twice a week,
but you just don't have the room or the budget
(02:48):
for everything. But you also don't want to restrict everything
as well, So it's a little bit of a fine
balancing act when it comes to fat loss. What are
your tips for our listeners, Susie.
Speaker 2 (02:57):
So, this actually came from an article that and so'l
asked me to write because we're coming into that time
of year where people are wanting to kick start I'll
get rid of those cheeky winter kilos, and it's gone
really well online, so people are obviously interested. But I
think Leanne, it's what you and I just do every
day with our clients. We're trying to get them to
get maximal results, but not into the diet cycles. So
these are tricks and tips that will work really well.
(03:19):
So when you go and commit to losing body fat
and wanting to lose weight, you've got to actually eat more,
but at the right time. So if you start with
a restrictive mindset to have no carbet, breakfast, salad for lunch.
I guarantee you you'll get to four o'clock, you'd be
starving and you'll bing, and you'll be in the cycle already.
So you've got to actually eat more, but at the
(03:39):
right time, which means a protein rich breakfast that's really filling.
You need two or three cups of salad a vege
at lunchtime, and you need a really filling afternoon tea
because that then means when you get to dinner. And
I say to my clients the War of nutritions one
in the day. If you get to dinner and you're
not that hungry, you can very easily have some lean proteins,
some salad, and you know, as I do with my
(04:02):
own client's factory, in you know, one hundred cow, a
little dessert or something and still be in deficit and
support weight loss while still eating plenty more in volume
and having a treat. But that's a big mindset to shift.
But if you can get your head around actually eating
more and in particular salad and vegs right through the day,
you won't be hungry at dinner time. And it's such
a free and feeling to not be so desperate for
(04:22):
food that you feel out of control. So that's one
of my first tips, and that lends itself to you've
got to go light at night. You know, most of
us sit down straight after dinner and then reward ourselves.
So you can't have a big piece of steak and
potato and some snacks before dinner. Just in small females,
you just don't get that many calories. So you've really
got to measure your protein. Have you know, one hundred,
one hundred and fifty grams cooked lean chicken breast, not
(04:45):
chicken thigh fish because it's lowering calories, and then just
load up the low cow salad and vegs, particularly if
you want to have dessert. So going light at night's
really really important, as is having a substantial protein rich
afternoon tea. And my clients are so naughtily and they
all have their bars, the nutbar, and I've mentioned this
before in the afternoon, and they're not getting twenty grams
of protein that many of them in their forties and
(05:07):
fifties need. So you've got to add the fresh food
to your snacks, your berries, you cut up veggies and
then make sure your snacks things like your protein yogurt
with half a nutbar, or balance it out again so
you don't just grab the snack food part of the
meal plan and actually get the bulk that it requires
so you don't actually feel hungry. And I think my
last tip is with exercise, sometimes you better should go slow.
(05:30):
So if you're following a reasonably controlled calorie plan, sometimes
you better just to focus on getting your steps up
and achieve weight loss that way. Whereas I get clients
who restrict their calories, start doing lots of walking, go
to boot camp, and then they're starving and then they're
over each so you know, sure if the exercise compliments
your food, but sometimes you better to concentrate first on
the food for just two four six weeks, get that
(05:52):
first three five kilos off, and then add in some
training once you've sort of got your food sorted out.
Whereas I find we're all all at once people and
we last two days and then we're off track again.
So just that slow, steady, And if you want to
lose five kilos before Christmas time, for example, you know
you've got a month or so to concentrate on the
food and get a couple off and then you can
add more training. So, particularly for busy women, I think
(06:14):
certainly just doing it slowly and step in a step
wise fashion as opposed to going really too hard, too
fast and crashing and burning before the week's out.
Speaker 1 (06:23):
A hent of cent And I always say consistency. It's
one of my favorite words, and my clients I think
I bore them to death with the whole consistency, but
it really matters, and you have to be as consistent
as you are during the week over the weekend as well.
Sure you can have a little bit more of an
indulgence over the weekend, but if you're going to go
hard and fast Monday to Friday to be one hundred
percent clean, then you're going out a brunch on Saturday,
(06:44):
Then you're having a Saturday lunch wine cheese flattered with
the girls. Then you're having a Saturday night dinner with
your partner. Then Sunday night you're having brunch with friends,
and you're having some Sunday Ava drinks, and you're having
a bit of pizza. Around out the weekend, you're far,
far far over doing it. You just don't have the budget,
so you have to be consistent over the weekend like
you are during the week. And my final tip Susie
(07:04):
is around planning. The hunger, particularly when you're trying to
lose weight, can be a real thing, particularly if you're
doing a lot of exercise. So if you haven't planned
out your meals, if you don't know what you're gonna have,
you need to get to say midday or one pm,
be starving, start opening the fridge and the pantry, and
all of the snacks are gonna look far better. So
you're gonna have snacks while you're making food, and then
(07:25):
you're cooking food, your snacksack sacking, and then your way
over down your calories for the day. So you need
to have a plan in terms of knowing exactly what
you're gonna have, well not exactly, but a rough idea
for lunch and then for dinner, and then same deal
with even doing a little bit of meal prep, like
you don't have to prep every single thing you eat,
but at least you know, give yourself an option. When
you're cooking dinner, make a double portion so then you
don't have to cook the next night. Or if you're making,
(07:47):
say I don't know, some chicken salads for lunch batch,
cook the chickens. You've got enough for three or four days,
so lunch is like planned for three days in a row,
and then choose something else to have, but have an
idea in mind, so you're not getting to lunch or
dinner time being starving, having to think about it, having
to cook it, because you're gonna over it. You're gonna
snack while you're doing that. If you get to the
part of the meal, like if you get to lunch
(08:08):
or dinner and you're starving going into that, you want
to be really hungry or you know, ready for food
and then basically be able to heat it up and
have it ready. If you then have to plan something,
go grab some groceries at the shops and then come
home and then cook it. That's an hour process in itself,
and I guarantee you the snacks at the shops during
the pantry are going to be far too tempting. So
lots of little tips and tricks to get us started
(08:30):
when it comes to fat loss. But we're moving on
to some ice cream, which might seem a little bit
cruel if you you got fat loss on the brain.
Now we're talking about ice cream, but these can absolutely
fit in any healthy eating plan or fat loss plan.
They are my absolute favorite things at the moment, Susane.
You know, I don't say that lightly. They the Coals
little mini Vienna ice cream sticks. So they retail for
(08:50):
six dollars at Coals, and there's five per packet, so
you might think las six dollars, you know, is a
bit expensive, but there's five in there, so there are
a dollar twenty per stick, So really with affordable. When
if you took out the family, it took the family
out for gelato, you're probably paying five, six, seven, eight
dollars if it's good quality stuff per scoop. These little
Minibiena sticks, they're portion controlled, which is amazing, and they're
(09:12):
a dollar twenty, like you actually can't beat that, Susie,
And they're really really low calorie, but they taste amazing.
I'm obsessed with the mint ones. I had this conversation
with my sister. There's a mint of vanilla and a caramel,
and she didn't like the caramel. She thought it kind
of had that like faky caramel kind of taste. I
actually didn't mind the caramel, but I must say I
haven't tried the vanilla, just because I'm completely obsessed with
(09:34):
the mint and I can't go past and I have
one nearly every single night. I'm just obsessed, Susie. So
per serving, they're three hundred and twenty eight killer jewel,
so they're roughly about eighty to ninety calories per little
mini stick, one point six grams of protein, nine grams
of carbs, eight point seven grams of sugar, which people
will say, oh, it's high sugar. Of course, it's high sugar.
It's ice cream. Like I'm not, We're not kidding around here.
(09:54):
It's ice cream, right, So it is what it is.
It's delicious, it's Porschen controlled, it's pretty budget friendly, and
there's three point nine grams of fat perserve, and interestingly
there's a small amount of dietary fiber in there as well,
so they get the tick of approval from me, Susie.
They're just they're fabulous. They're you know, for adults, they're
for children therefore anybody. Really, they're just they're so good.
(10:15):
Have you tried them, I'm just obsessed.
Speaker 2 (10:16):
I haven't tried them, but a client of might introduce
me to them. Actually, one of my clients in Brisbane
kept talking about how they're having these van Neetta sticks
and I was like, what, like, I haven't heard them,
and they're like oh, I said, oh, well, I've never
seen Vanetta on a stick and they're like, no, definitely
Vanetta sticks. Anyway, Finally I tracked them down to Coals
and yeah, there's quite a few varieties, and I've bought
them a few times. My little boys quite like a
(10:37):
little dessert, so I've bought them for those because for
that same reason, their budget friendly because you get the
box often on sale. It coals five dollars. That's pretty
good compared to like those tubs. Or if we take
the kids to the club on a Friday after soccer
and we buy them in ice cream, it cost me
twenty dollars for the four kids, and some of the
times it's just a color po So you're right, like,
I think they're great. I think anything portion and calorie
(10:57):
controlled fantastic. Usually factory you know, one hundred cow sort
of sweet treat after dinner, and yeah, I think if
you're an ice cream fan, you can't go wrong with that.
It's a nice portion control. It's got all the old
characteristics of the Viennetta, but if anyone who grew up
in the eighties, we're very familiar with and I you
know again, credit where credits due, where supermarkets are doing
good things like that. It's fantastic initiative and big thumbs
(11:18):
up for me too. I think it's a great portion
control treat.
Speaker 1 (11:21):
All right.
Speaker 2 (11:22):
Well, our final segment of the week we like to
share with our listeners what we're cooking, and this week
on our Sunday episode, we spoke about sweet using tin
salmon or tin fish to make patties as a budget
friendly recipe. And I promised you I would share one
of my favorite recipes, and I have I reckon. I've
made this recipe twenty years. It's been doing the rounds
in MA nutrition clients. But it's so easily and it's
(11:42):
like literally some sweet potato frozen peas a tin. Now,
this is just a small tin because I've done it
per serve, but you would certainly use the larger tins.
So if you were cooking for two, you would use
the sort of one eighty five size, and if you're
looking for a family, use you the big four to
twenty five grams half a cup of breadcrumbs, So you
could either do you know good quality bread that you've
blitzed it at home? You could do gluten free if
(12:04):
you need the recipe to be gluten free, certainly use
a whole meal crumb if you're buying one, an egg,
some green onions, some extra virgin olive oil. For cooking.
You could absolutely make these in the deep fryer. So
you mix them together and pop them in the deep
fryer and they're just delicious, you know. They're so simple,
very clean ingredient list and I usually have mine with salad.
They make you a great lunch. They've got a perfect
(12:25):
mix of carbon protein thanks to all of the salmon,
which of course is very high in a Mega three fat,
as well as a little bit of carb thanks to
the bread crumb and the sweet potato. You're getting some
extra veggie served in there from the frozen peas. And
it's a really light recipe.
Speaker 1 (12:38):
You know.
Speaker 2 (12:38):
It's delicious but also low calories. So yeah, we'll pop
that up on our Instagram page. And yeah, great for
budgets and also great for nutrition.
Speaker 1 (12:47):
Sounds delicious, Thank you, Susie. Well. That brings us to
the end of the Nutrition Cat podcast For another midweek
Motivational Wednesday episode. We do hope that it was motivating
for you, So we'd love if you can share our
podcasts with your family and friends, particularly if there was
a special segment that we talked about lately that you
think somebody would really benefit from. We would love if
you could share us and send us on. But also
(13:08):
don't forget we have our brand new snacking guide, because
let's be honest, who doesn't love to snack. It's available
on the nutritioncatch dot com. It's nearly one hundred and
thirty pages full of educational, knowledge based things to teach
you when to snack, how to snack, do you need
to snack, what are the best types of snacks? And
of course we go through all of the Aussie supermarkets
and find the best types of snack for you and
(13:28):
your family. We've broken it down into different categories. If
you're active, if you're trying to lose weight category for kids,
there's a gluten free category. There's also plant based categories
as well. There's a high calcium category. It's full of
tons of amazing options for you and the family. So
check out the nutritioncouch dot com our website and then
head to the shop page, and the new Snacking guide
(13:49):
is on there and we'll catch you guys in it
next week's episode.
Speaker 2 (13:52):
Have a great week.
You're keen to drop a few kilos before summer starts,
but are you struggling to actually get started? Do you
begin every Monday with the best of intentions, only to
find yourself distracted and totally off track by the end
of the day or the end of the week. On
today's midweek motivational episode of The Nutrition Couch, Susie and
I are going to discuss some tips and tricks to
get your weight loss going so you don't feel like
(00:22):
you have to be on another restrictive diet by the
time summer rolls around. Hi, I'm Leanne Woot and I'm
Cuzi Burrow and every week we bring you The Nutrition Couch,
the biweekly podcast that keeps you up to date on
everything that you need to know in the world of
nutrition as well as summer fat loss. I am obsessed
with these new coals mini ice creams that I found
(00:43):
the other day that are client shared with me. Susie,
I know you'll be obsessed as well, even though you
don't love ice cream as much as I do. And
our favorite salmon a recipe is going to help you
kickstart some healthy eating dinner with you and the family.
So today to kick us off, Susie. We're talking about
them tips and tricks for weight loss. The biggest ones
I will talk about or quickly mention before I pass
(01:03):
over to you, because I just chatted with a client
about this is really programming in or putting into your
day your treats and actually allowing yourself to eat them.
Because I think when a lot of people think about
health or weight loss or fat loss, they think, oh,
I can't have that, Oh that's bad, that's naughty, or
have to be one hundred percent clean. I say to clients,
if you want to treat every day, work at it.
(01:24):
But if you want to have a treat every day,
you can't then have a muffin with your coffee every morning,
or you can't be adding sugar into your coffee every
single day or syrup, or there's just not that much
flexibility or room to have multiple treats every day. But
I also think on the flip side of that, what
people do is they try to be super healthy and
one hundred percent on plant, so they don't allow themselves anything,
and then they get to Friday all the weekend and
(01:45):
as a total blowout because they're like, I've been so
good a week and let me just eat whatever I
want on the weekend, or then they crave chocolate and
rather than just being able to have two or three
small squares each night, it's they've programmed that in and
kind of like allowed for it. What they do is
they don't have it. They don't have it, they don't
have it, don't have it. They get to Friday and
it's like boom, there's half a block and they're like, oh,
I'm sure you're obsessed. How do I stop that? Nobody's
(02:06):
you know, addicted, addicted like that. But I feel like
it's when it comes to that or nothing mindset where
you restrict it, then you wanted a hundred times more.
But if you just allow yourself to have it every day,
it takes like the appeal away from it and you're
kind of like, oh, yeah, I'm chocolate. It's delicious, but
you're able to just have a little bit, knowing that
the next day you can have a little bit more,
and the next day you can have a little bit more.
(02:28):
So my top trick when it comes to fat loss
is actually programming in and allowing yourself to have a
small treat each day and it doesn't have to be chocolate.
It could be amful of potato chips every afternoon. It
could be half a glass of one at nighttime. It
could be you might love a croissant from the cafe
that you want to program in once or twice a week,
but you just don't have the room or the budget
(02:48):
for everything. But you also don't want to restrict everything
as well, So it's a little bit of a fine
balancing act when it comes to fat loss. What are
your tips for our listeners, Susie.
Speaker 2 (02:57):
So, this actually came from an article that and so'l
asked me to write because we're coming into that time
of year where people are wanting to kick start I'll
get rid of those cheeky winter kilos, and it's gone
really well online, so people are obviously interested. But I
think Leanne, it's what you and I just do every
day with our clients. We're trying to get them to
get maximal results, but not into the diet cycles. So
these are tricks and tips that will work really well.
(03:19):
So when you go and commit to losing body fat
and wanting to lose weight, you've got to actually eat more,
but at the right time. So if you start with
a restrictive mindset to have no carbet, breakfast, salad for lunch.
I guarantee you you'll get to four o'clock, you'd be
starving and you'll bing, and you'll be in the cycle already.
So you've got to actually eat more, but at the
(03:39):
right time, which means a protein rich breakfast that's really filling.
You need two or three cups of salad a vege
at lunchtime, and you need a really filling afternoon tea
because that then means when you get to dinner. And
I say to my clients the War of nutritions one
in the day. If you get to dinner and you're
not that hungry, you can very easily have some lean proteins,
some salad, and you know, as I do with my
(04:02):
own client's factory, in you know, one hundred cow, a
little dessert or something and still be in deficit and
support weight loss while still eating plenty more in volume
and having a treat. But that's a big mindset to shift.
But if you can get your head around actually eating
more and in particular salad and vegs right through the day,
you won't be hungry at dinner time. And it's such
a free and feeling to not be so desperate for
(04:22):
food that you feel out of control. So that's one
of my first tips, and that lends itself to you've
got to go light at night. You know, most of
us sit down straight after dinner and then reward ourselves.
So you can't have a big piece of steak and
potato and some snacks before dinner. Just in small females,
you just don't get that many calories. So you've really
got to measure your protein. Have you know, one hundred,
one hundred and fifty grams cooked lean chicken breast, not
(04:45):
chicken thigh fish because it's lowering calories, and then just
load up the low cow salad and vegs, particularly if
you want to have dessert. So going light at night's
really really important, as is having a substantial protein rich
afternoon tea. And my clients are so naughtily and they
all have their bars, the nutbar, and I've mentioned this
before in the afternoon, and they're not getting twenty grams
of protein that many of them in their forties and
(05:07):
fifties need. So you've got to add the fresh food
to your snacks, your berries, you cut up veggies and
then make sure your snacks things like your protein yogurt
with half a nutbar, or balance it out again so
you don't just grab the snack food part of the
meal plan and actually get the bulk that it requires
so you don't actually feel hungry. And I think my
last tip is with exercise, sometimes you better should go slow.
(05:30):
So if you're following a reasonably controlled calorie plan, sometimes
you better just to focus on getting your steps up
and achieve weight loss that way. Whereas I get clients
who restrict their calories, start doing lots of walking, go
to boot camp, and then they're starving and then they're
over each so you know, sure if the exercise compliments
your food, but sometimes you better to concentrate first on
the food for just two four six weeks, get that
(05:52):
first three five kilos off, and then add in some
training once you've sort of got your food sorted out.
Whereas I find we're all all at once people and
we last two days and then we're off track again.
So just that slow, steady, And if you want to
lose five kilos before Christmas time, for example, you know
you've got a month or so to concentrate on the
food and get a couple off and then you can
add more training. So, particularly for busy women, I think
(06:14):
certainly just doing it slowly and step in a step
wise fashion as opposed to going really too hard, too
fast and crashing and burning before the week's out.
Speaker 1 (06:23):
A hent of cent And I always say consistency. It's
one of my favorite words, and my clients I think
I bore them to death with the whole consistency, but
it really matters, and you have to be as consistent
as you are during the week over the weekend as well.
Sure you can have a little bit more of an
indulgence over the weekend, but if you're going to go
hard and fast Monday to Friday to be one hundred
percent clean, then you're going out a brunch on Saturday,
(06:44):
Then you're having a Saturday lunch wine cheese flattered with
the girls. Then you're having a Saturday night dinner with
your partner. Then Sunday night you're having brunch with friends,
and you're having some Sunday Ava drinks, and you're having
a bit of pizza. Around out the weekend, you're far,
far far over doing it. You just don't have the budget,
so you have to be consistent over the weekend like
you are during the week. And my final tip Susie
(07:04):
is around planning. The hunger, particularly when you're trying to
lose weight, can be a real thing, particularly if you're
doing a lot of exercise. So if you haven't planned
out your meals, if you don't know what you're gonna have,
you need to get to say midday or one pm,
be starving, start opening the fridge and the pantry, and
all of the snacks are gonna look far better. So
you're gonna have snacks while you're making food, and then
(07:25):
you're cooking food, your snacksack sacking, and then your way
over down your calories for the day. So you need
to have a plan in terms of knowing exactly what
you're gonna have, well not exactly, but a rough idea
for lunch and then for dinner, and then same deal
with even doing a little bit of meal prep, like
you don't have to prep every single thing you eat,
but at least you know, give yourself an option. When
you're cooking dinner, make a double portion so then you
don't have to cook the next night. Or if you're making,
(07:47):
say I don't know, some chicken salads for lunch batch,
cook the chickens. You've got enough for three or four days,
so lunch is like planned for three days in a row,
and then choose something else to have, but have an
idea in mind, so you're not getting to lunch or
dinner time being starving, having to think about it, having
to cook it, because you're gonna over it. You're gonna
snack while you're doing that. If you get to the
part of the meal, like if you get to lunch
(08:08):
or dinner and you're starving going into that, you want
to be really hungry or you know, ready for food
and then basically be able to heat it up and
have it ready. If you then have to plan something,
go grab some groceries at the shops and then come
home and then cook it. That's an hour process in itself,
and I guarantee you the snacks at the shops during
the pantry are going to be far too tempting. So
lots of little tips and tricks to get us started
(08:30):
when it comes to fat loss. But we're moving on
to some ice cream, which might seem a little bit
cruel if you you got fat loss on the brain.
Now we're talking about ice cream, but these can absolutely
fit in any healthy eating plan or fat loss plan.
They are my absolute favorite things at the moment, Susane.
You know, I don't say that lightly. They the Coals
little mini Vienna ice cream sticks. So they retail for
(08:50):
six dollars at Coals, and there's five per packet, so
you might think las six dollars, you know, is a
bit expensive, but there's five in there, so there are
a dollar twenty per stick, So really with affordable. When
if you took out the family, it took the family
out for gelato, you're probably paying five, six, seven, eight
dollars if it's good quality stuff per scoop. These little
Minibiena sticks, they're portion controlled, which is amazing, and they're
(09:12):
a dollar twenty, like you actually can't beat that, Susie,
And they're really really low calorie, but they taste amazing.
I'm obsessed with the mint ones. I had this conversation
with my sister. There's a mint of vanilla and a caramel,
and she didn't like the caramel. She thought it kind
of had that like faky caramel kind of taste. I
actually didn't mind the caramel, but I must say I
haven't tried the vanilla, just because I'm completely obsessed with
(09:34):
the mint and I can't go past and I have
one nearly every single night. I'm just obsessed, Susie. So
per serving, they're three hundred and twenty eight killer jewel,
so they're roughly about eighty to ninety calories per little
mini stick, one point six grams of protein, nine grams
of carbs, eight point seven grams of sugar, which people
will say, oh, it's high sugar. Of course, it's high sugar.
It's ice cream. Like I'm not, We're not kidding around here.
(09:54):
It's ice cream, right, So it is what it is.
It's delicious, it's Porschen controlled, it's pretty budget friendly, and
there's three point nine grams of fat perserve, and interestingly
there's a small amount of dietary fiber in there as well,
so they get the tick of approval from me, Susie.
They're just they're fabulous. They're you know, for adults, they're
for children therefore anybody. Really, they're just they're so good.
(10:15):
Have you tried them, I'm just obsessed.
Speaker 2 (10:16):
I haven't tried them, but a client of might introduce
me to them. Actually, one of my clients in Brisbane
kept talking about how they're having these van Neetta sticks
and I was like, what, like, I haven't heard them,
and they're like oh, I said, oh, well, I've never
seen Vanetta on a stick and they're like, no, definitely
Vanetta sticks. Anyway, Finally I tracked them down to Coals
and yeah, there's quite a few varieties, and I've bought
them a few times. My little boys quite like a
(10:37):
little dessert, so I've bought them for those because for
that same reason, their budget friendly because you get the
box often on sale. It coals five dollars. That's pretty
good compared to like those tubs. Or if we take
the kids to the club on a Friday after soccer
and we buy them in ice cream, it cost me
twenty dollars for the four kids, and some of the
times it's just a color po So you're right, like,
I think they're great. I think anything portion and calorie
(10:57):
controlled fantastic. Usually factory you know, one hundred cow sort
of sweet treat after dinner, and yeah, I think if
you're an ice cream fan, you can't go wrong with that.
It's a nice portion control. It's got all the old
characteristics of the Viennetta, but if anyone who grew up
in the eighties, we're very familiar with and I you
know again, credit where credits due, where supermarkets are doing
good things like that. It's fantastic initiative and big thumbs
(11:18):
up for me too. I think it's a great portion
control treat.
Speaker 1 (11:21):
All right.
Speaker 2 (11:22):
Well, our final segment of the week we like to
share with our listeners what we're cooking, and this week
on our Sunday episode, we spoke about sweet using tin
salmon or tin fish to make patties as a budget
friendly recipe. And I promised you I would share one
of my favorite recipes, and I have I reckon. I've
made this recipe twenty years. It's been doing the rounds
in MA nutrition clients. But it's so easily and it's
(11:42):
like literally some sweet potato frozen peas a tin. Now,
this is just a small tin because I've done it
per serve, but you would certainly use the larger tins.
So if you were cooking for two, you would use
the sort of one eighty five size, and if you're
looking for a family, use you the big four to
twenty five grams half a cup of breadcrumbs, So you
could either do you know good quality bread that you've
blitzed it at home? You could do gluten free if
(12:04):
you need the recipe to be gluten free, certainly use
a whole meal crumb if you're buying one, an egg,
some green onions, some extra virgin olive oil. For cooking.
You could absolutely make these in the deep fryer. So
you mix them together and pop them in the deep
fryer and they're just delicious, you know. They're so simple,
very clean ingredient list and I usually have mine with salad.
They make you a great lunch. They've got a perfect
(12:25):
mix of carbon protein thanks to all of the salmon,
which of course is very high in a Mega three fat,
as well as a little bit of carb thanks to
the bread crumb and the sweet potato. You're getting some
extra veggie served in there from the frozen peas. And
it's a really light recipe.
Speaker 1 (12:38):
You know.
Speaker 2 (12:38):
It's delicious but also low calories. So yeah, we'll pop
that up on our Instagram page. And yeah, great for
budgets and also great for nutrition.
Speaker 1 (12:47):
Sounds delicious, Thank you, Susie. Well. That brings us to
the end of the Nutrition Cat podcast For another midweek
Motivational Wednesday episode. We do hope that it was motivating
for you, So we'd love if you can share our
podcasts with your family and friends, particularly if there was
a special segment that we talked about lately that you
think somebody would really benefit from. We would love if
you could share us and send us on. But also
(13:08):
don't forget we have our brand new snacking guide, because
let's be honest, who doesn't love to snack. It's available
on the nutritioncatch dot com. It's nearly one hundred and
thirty pages full of educational, knowledge based things to teach
you when to snack, how to snack, do you need
to snack, what are the best types of snacks? And
of course we go through all of the Aussie supermarkets
and find the best types of snack for you and
(13:28):
your family. We've broken it down into different categories. If
you're active, if you're trying to lose weight category for kids,
there's a gluten free category. There's also plant based categories
as well. There's a high calcium category. It's full of
tons of amazing options for you and the family. So
check out the nutritioncouch dot com our website and then
head to the shop page, and the new Snacking guide
(13:49):
is on there and we'll catch you guys in it
next week's episode.
Speaker 2 (13:52):
Have a great week.
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