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BONUS EP: Food and Mood · She's On The Money

0:00
Speaker 1: She's on the Money. She's on the Money.
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Speaker 2: Hello, and welcome to She's on the Money, the podcast
0:26
Speaker 2: from Millennials who want Financial Freedom. My name is Tony Lodge.
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Speaker 2: And joining me for this little bonus episode that you
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Speaker 2: probably weren't expecting is miss Victoria de Fine.
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Speaker 3: Hello, Tony, how are you?
0:39
Speaker 2: I'm good, Thank you. And as you can hear, we
0:41
Speaker 2: are in lockdowns. We're recording over zoom again.
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Speaker 3: Yeah. Yeah, what a dream. Sixth time lucky or something.
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Speaker 3: Remember when we went into our third lockdown and we're like,
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Speaker 3: third time lucky, this will never happen again.
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Speaker 4: Oh, it feels like a lifetime ago.
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Speaker 2: But we are here to talk about something really really
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Speaker 2: fun and that is food.
1:01
Speaker 3: Yes, and that is fun and good for us. And
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Speaker 3: we have invited our friend Jessica Spendlove from the My
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Speaker 3: Millennial Health podcast to join us, and she is honestly
1:12
Speaker 3: a wealth of knowledge, because of course, we're not going
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Speaker 3: to get someone who just likes food on. We're going
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Speaker 3: to get a legitimate foodie on. And jess is not
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Speaker 3: just a foodie. She's an advanced sports dietitian and one
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Speaker 3: of the co owners of health and performance collectives. So guys,
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Speaker 3: she's legit, and she actually specializes in working with motivated
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Speaker 3: individuals in both professional sport and the corporate environment, which
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Speaker 3: sounds really fancy, and I just really want her opinion
1:37
Speaker 3: on Oatmelk if we're being honest. But she's not just
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Speaker 3: impressive with her credentials. She's actually worked with so many
1:45
Speaker 3: cool people, so we're not just talking people like you
1:48
Speaker 3: and I, Tony, who are obviously cool. But she's worked
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Speaker 3: with the AFL, she's worked with big netball teams, she's
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Speaker 3: worked with the A League. She's worked and put together
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Speaker 3: the diet plan for flour Like. This woman knows her food,
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Speaker 3: and I am so grateful that we get to share
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Speaker 3: her with.
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Speaker 5: You and Tony.
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Speaker 3: Were going to ask her all about how food can
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Speaker 3: make us happy and boost our mood, and what we
2:10
Speaker 3: should be eating and how we can stop snacking from
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Speaker 3: the fridge that consistently calls us towards it even though
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Speaker 3: we know that there's no good snacks in it.
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Speaker 4: This is the chat that we had with Jess earlier
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Speaker 4: this week.
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Speaker 3: All right, Jess, you are the expert, and I am
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Speaker 3: so grateful to get you on today because the team
2:35
Speaker 3: and I. Let's be honest, sometimes use food as a
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Speaker 3: little bit of a pep up and a little bit
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Speaker 3: of a saving grace, especially during lockdown. But there's a
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Speaker 3: really big link between food and mood, so we thought
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Speaker 3: that we would get you on to teach us a
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Speaker 3: little bit about how we can be better at food
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Speaker 3: and by virtue, a little bit better at our moods.
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Speaker 6: Totally, thanks, thank you so much for having me on, guys.
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Speaker 6: And first of all, like I hear you, I see you,
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Speaker 6: we love food and we can use it for so
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Speaker 6: many different ways. And I think you know what I
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Speaker 6: love talking to people about at the moment is the
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Speaker 6: power of food when it comes to positively influencing our
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Speaker 6: mood and how we feel on the day to day.
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Speaker 6: Because let's get real, like, depending on where you are
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Speaker 6: when you're listening to this, you could be in lockdown,
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Speaker 6: you might not be, you might be on the precipice.
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Speaker 6: And there's so many like things out of our control
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Speaker 6: at the moment, but what we eat is a controllable factor.
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Speaker 6: So let's sharpen that up and let's get the information
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Speaker 6: and the knowledge and then some tasty recipes to put
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Speaker 6: that into practice and start, you know, feeling good on
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Speaker 6: the day to day genius.
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Speaker 3: Now, I know I feel so much better when I'm
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Speaker 3: eating cleanly, And by cleanly I mean like lots of
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Speaker 3: whole foods and fruits and vegetables and less grains. But
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Speaker 3: what does it actually mean to eat well? So I
3:55
Speaker 3: know that you know everybody thinks that it means different things,
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Speaker 3: Like some people are vegan, people are kido, Like where
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Speaker 3: do we even start when it comes to eating properly,
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Speaker 3: especially for our mental health?
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Speaker 6: So taking how we eat aside, so if we eat eggs,
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Speaker 6: or if we eat y, like if you're vegan or
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Speaker 6: your plant based, or if you eat everything, the best
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Speaker 6: place to start is, as you said before, unprocessed whole foods.
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Speaker 6: So for some of us, for everyone, that should mean
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Speaker 6: fruits and veggies, but it definitely means more than that.
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Speaker 6: It can be your lean proteins for those people who
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Speaker 6: eat grains, your unprocessed grains can be really nutritious. And
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Speaker 6: there's also some other really kind of hero foods which
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Speaker 6: I want to touch on, like your A Mega three
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Speaker 6: fatty acids and your extra virgin olive oils and some
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Speaker 6: of your like green veggies. Like there's really specific types
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Speaker 6: of foods, but high level it means unprocessed, untouched as
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Speaker 6: much as you can, that's going to be the best
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Speaker 6: thing for everyone.
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Speaker 3: And when you say things like olive oils, I'm someone
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Speaker 3: who I'm coming from an EDGUCA space here, Jess, because
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Speaker 3: they listen to your olive oil episode on your podcast
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Speaker 3: and was actually mind blown about how healthy and how
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Speaker 3: good that is for your body. But it's always been
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Speaker 3: something that I've used really sparingly. Can you maybe give
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Speaker 3: us a little bit of a download on why it's
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Speaker 3: important to still include these things in our diets despite
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Speaker 3: historically being told that maybe it's not.
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Speaker 5: So good for us totally.
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Speaker 6: I mean, there's so much conflicting information out there, and
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Speaker 6: I guess, you know, the cornerstone to health when it
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Speaker 6: comes to diet and nutrition, The Mediterranean diet stacks up
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Speaker 6: time and time again, and I guess a variation of
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Speaker 6: that again as we were saying, depending on if you
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Speaker 6: eat meat or not, but extravergin olive oil is a
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Speaker 6: cornerstone to the Mediterranean diet and traditionally, yeah, and westernized diets,
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Speaker 6: we've kind of gone, is this something good for us?
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Speaker 6: Like we've heard things like it's not stable, or you
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Speaker 6: need to use it sparingly. But what we know is
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Speaker 6: that there's so many technical words. Your bioactive compounds, which
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Speaker 6: are so good from an anti inflammatory point of view.
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Speaker 6: They are good fats, which are stable, and they have
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Speaker 6: so many important functions. First of all, they make our
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Speaker 6: food taste good win. Second of all, they help absorb
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Speaker 6: certain nutrients, so we actually struggle to absorb our fat
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Speaker 6: soluble vitamins without the presence of fat, So this is
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Speaker 6: something which makes the food taste better, helps us absorb
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Speaker 6: more nutrients, and thirdly, it actually helps fill us up,
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Speaker 6: so we don't need to fear fat like we might
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Speaker 6: not want to be going just a bottle of extravergin
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Speaker 6: olive oil on a meal, but using it quite generously
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Speaker 6: is going to help the nutritious, the delicious, and it's
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Speaker 6: also going to help us stay full of for longer.
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Speaker 6: So you know, lockdown, the snacks are talking to us,
6:42
Speaker 6: the cupboards talking to us, the fridge is talking to us.
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Speaker 6: Is it because we're actually not putting enough of the
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Speaker 6: right elements in a meal to get us through that,
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Speaker 6: and then we're being impacted by the stress. So you
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Speaker 6: know when people talk to me about that stuff, I'm like,
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Speaker 6: is it physical, is it psychological?
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Speaker 5: Let's die. I look back to what.
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Speaker 6: We know and are we having all those elements in
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Speaker 6: a meal? One of them being healthy fats and extra
7:06
Speaker 6: virgin oil. Oil is certainly a hero food for me
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Speaker 6: to have in our cooking and our dressings, all of
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Speaker 6: that kind of thing.
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Speaker 2: So what you're saying is, if I want to eat
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Speaker 2: fried chicken, I should deep fried in extra virgin olive oil.
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Speaker 6: It is that would be a positive step forward.
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Speaker 3: You're a genius, Tony.
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Speaker 5: I don't understand why I didn't think about it.
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Speaker 3: You're a woman of the people, Tony. I super appreciate it.
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Speaker 3: But what are some things that we can do to
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Speaker 3: boost our mood without changing our entire diet? So I'm
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Speaker 3: not that committed to changing my entire diet. I'm not
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Speaker 3: going to go and go straight onto this mediterranean diet
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Speaker 3: that you speak of, But what are some ways that
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Speaker 3: I could potentially boost my mood without having to I
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Speaker 3: guess change everything around? Like how do we just add
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Speaker 3: instead of change completely?
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Speaker 6: Simple swaps are where they are, And this is what
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Speaker 6: I am constantly talking to people about, no matter who
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Speaker 6: they are. It's start where you are and make a
8:06
Speaker 6: small change. To get a long lasting impact, so a
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Speaker 6: few things. Diversity really is the name of the game.
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Speaker 6: So if you're someone eating the same thing every day,
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Speaker 6: can you make a little simple swap. So, for example,
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Speaker 6: lunch might be I don't know, eggs on toast with avocado.
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Speaker 5: That's pretty good, but.
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Speaker 6: Can we maybe add some baby spinach and mushrooms or
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Speaker 6: tomato there? So we're adding some color and we're adding
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Speaker 6: a few more plants. So there's this kind of hero
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Speaker 6: study called the American Gut Project. It should actually be
8:39
Speaker 6: the World Wide Gut Project because it has forty six
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Speaker 6: countries worldwide. But they found that the number one predictor
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Speaker 6: of a healthy gut and a happ which influences a
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Speaker 6: happy mind is the diversity of plants, and not just
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Speaker 6: fruits and veggies, nut seeds, grains, lentils, legumes, fruits and veggies.
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Speaker 6: The closer we can get to thirty and above, the
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Speaker 6: better we are. So to your point, I'm always like, okay,
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Speaker 6: well what are we doing and what can we add
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Speaker 6: or do a little simple swap?
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Speaker 5: A big one for me. If you do.
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Speaker 6: Eat something like rice and you're having brown rice, could
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Speaker 6: you get one of those multi grain rice cups, So
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Speaker 6: you've gone from one to three or four plants if
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Speaker 6: they've got you know, red rice, brown rice, quen one
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Speaker 6: and that mixed through it. So, like you said, it's
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Speaker 6: not necessarily this whole overhaul, it's a few little simple
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Speaker 6: swaps and diversity and stepping up the number of plants
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Speaker 6: in your diet is a few ways you can do that.
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Speaker 3: So my biggest downfall is not necessarily just meals.
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Speaker 5: I feel like I'm really good at that, Like I really.
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Speaker 3: Love planning my meals out. I'm good at breakfast, I'm
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Speaker 3: okay at lunch, and I'm pretty good at dinners. But
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Speaker 3: my downfall is snacks. How can I be better at snacking?
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Speaker 3: Especially while I'm home? And as you said before, the
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Speaker 3: fridge is calling me and I seem to check it
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Speaker 3: all the time. I just open it hoping that there's
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Speaker 3: something new in there or something things to Last time,
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Speaker 3: I'm like, oh, come on, there has to be something
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Speaker 3: good in here, and then there never is. So what
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Speaker 3: nourishing snacks can I put in the fridge that are
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Speaker 3: going to be good for my body, but also maybe
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Speaker 3: aren't Potato chips?
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Speaker 6: Snacks are the lowest hanging fruit for the majority of people.
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Speaker 6: And as you've said, you plan your meals, you look
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Speaker 6: forward to them. You've got that all sorted, and my
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Speaker 6: question to you would be are you doing the same
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Speaker 6: for your snacks. So the first thing there is knowing
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Speaker 6: a snack should look like a mini meal in terms
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Speaker 6: of the elements, Like, we want it to have some color,
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Speaker 6: we want it to have some protein to fill us up.
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Speaker 6: We want some fiber and maybe some healthy fats. So
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Speaker 6: to your point there, if we're just doing like a
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Speaker 6: cracker and a dip, well, could we add some veggie
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Speaker 6: sticks and maybe some cheese if we eat that, or
10:54
Speaker 6: you know, can we add some other form of like
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Speaker 6: animal or plant protein to that so we have a
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Speaker 6: little meat plate rather than just a couple of crackers
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Speaker 6: and dip. Because if we're looking lunch to dinner, you know,
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Speaker 6: most people go five six seven hours between those meals.
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Speaker 6: So yes, you are probably hungry when your brain is
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Speaker 6: creeping away from your work and it's thinking about the cupboard.
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Speaker 6: Are you just dipping in energy because you are actually
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Speaker 6: needing to eat something. So look some of my favorites,
11:23
Speaker 6: and again this isn't kind of considering how people eat,
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Speaker 6: but your types of yogurts with your musles and your fruits.
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Speaker 6: Maybe a smoothie like lots of fruits, maybe even sneak
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Speaker 6: some little sneaky veggies in there that you don't know about,
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Speaker 6: Avocado and baby spinach for the wind in a smoothie.
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Speaker 6: Maybe a little bit of like protein powder or plant
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Speaker 6: based milk, depending on what you have. And if you're
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Speaker 6: more team savory, like I said, maybe it's not chips
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Speaker 6: or crackers and dip. Maybe it's turning that into a
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Speaker 6: more complete messi plate, which A is gonna look so
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Speaker 6: much better for the gram, but B is going to
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Speaker 6: it's going to fill you up so much more and
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Speaker 6: you will actually feel satisfied and energized, and your mood
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Speaker 6: will be elevated, and productivity will be through the roof,
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Speaker 6: and you'll be thinking about the potato chips a lot
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Speaker 6: less because you've actually given.
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Speaker 5: Yourself what you need.
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Speaker 3: Yeah, but also potato chips are really good, so I'll
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Speaker 3: ever stop thinking about them. But it's aspirational when it
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Speaker 3: comes to things like these messy plates, right, I think
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Speaker 3: that I do these pretty well, but they get a
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Speaker 3: bit boring after time. So I've got some carrot sticks.
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Speaker 3: I've got some celery, I've got those baby tomatoes and
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Speaker 3: also the baby capsicams. What are some good dips and
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Speaker 3: proteins that we could add to that that are healthy
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Speaker 3: and not me just absolutely guzzling homus totally.
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Speaker 6: Well, you can go like your nuts and seeds, if
12:47
Speaker 6: you do eat like your dairy or your animal products
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Speaker 6: like salmon, some cheeses.
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Speaker 5: You could do some hard boiled eggs.
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Speaker 6: We could look at a plant based dips, so you
12:59
Speaker 6: could even make your own dips, use the yogurt as
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Speaker 6: the base and some herbs and different things in them.
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Speaker 6: To your point exactly, food doesn't like it's not meant
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Speaker 6: to be boring. It needs to be nutritious, but equally
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Speaker 6: as important, it needs to be delicious and easy. So
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Speaker 6: if you're like, oh this old thing again, well, yeah,
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Speaker 6: how can we spice that up? Nut seeds, different crackers,
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Speaker 6: different dips. Definitely looking for a source of protein to
13:28
Speaker 6: go in there, because that's the thing that really fills
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Speaker 6: us up.
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Speaker 2: And are those kinds of things things that we can
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Speaker 2: easily add to our diet that will actually give us
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Speaker 2: that bit of pep in our step. Because I feel
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Speaker 2: that most people have like talked themselves out of planning
13:43
Speaker 2: snacks because it's easy to say, no, I will only
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Speaker 2: eat breakfast, lunch, and dinner, and whereas we actually should
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Speaker 2: be snacking to avoid doing you know, at nine pm
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Speaker 2: going or actually, yeah, I probably could order a mcfluurrey
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Speaker 2: on abreaths totally.
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Speaker 6: The brain is like, you know, the brain takes up
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Speaker 6: twe I need a twenty five percent of our total energy.
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Speaker 6: And what we're essentially trying to do with this way
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Speaker 6: of eating, aside from what we're eating and how, is
14:08
Speaker 6: to sustain how we.
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Speaker 5: Feel across the day.
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Speaker 6: What I often talk to people about is like we're
14:13
Speaker 6: not here to fall off a cliff, like we actually
14:15
Speaker 6: want to sustain it. And often if you look at
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Speaker 6: the back end of the day what's happening there is
14:20
Speaker 6: a reflection of what we do or don't do at
14:22
Speaker 6: the start. So another really good thing might be like
14:25
Speaker 6: a cheer pudding, which is one of the recipes that
14:27
Speaker 6: I know we're going to talk about soon, but.
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Speaker 5: Really cheap, really easy, your.
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Speaker 6: Cheese seeds, you can use whatever milk that you like
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Speaker 6: to consume, some fruits, super easy, whack it in the
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Speaker 6: fridge and it's like a little tasty sweet treat. So yeah, honestly,
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Speaker 6: afternoon snack. I think it's where most people could make
14:48
Speaker 6: some serious improvements to their day. Like you said, to
14:52
Speaker 6: prevent the mcflurry happening every day. Hey, if it's happening
14:55
Speaker 6: once or twice a week, you know, do you think
14:57
Speaker 6: we all have our little things that we like. But
14:59
Speaker 6: if it it's like a constant Oh my god, it's
15:01
Speaker 6: mcflurry time, then it's probably like you're missing something earlier on.
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Speaker 3: So I know that there are a number of different
15:08
Speaker 3: foods that we can consume that help boost our spirits.
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Speaker 3: We know that you said before that olive oil is
15:13
Speaker 3: really good, and we know that like I'm prettish or
15:16
Speaker 3: Omega three fatty acids are one of them. So things
15:19
Speaker 3: like fish and salmon and tuna are really good. But
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Speaker 3: what else can we add? Are there any fun things
15:26
Speaker 3: as their chocolate is their lollies? Like what other things
15:29
Speaker 3: can we increase our consumption of to actually be happier
15:34
Speaker 3: and have a better mood?
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Speaker 6: To your point, all of those foods you've just listed,
15:39
Speaker 6: they're the fun foods. They have a place like they
15:42
Speaker 6: we enjoy them. They do bring is joy. My only
15:45
Speaker 6: thing to that is if you are eating on when
15:48
Speaker 6: you are eating them, they should bring you joy, and
15:51
Speaker 6: if they're bringing you anything else after, if you're then
15:54
Speaker 6: feeling the guilt or whatever, my thing to that is
15:58
Speaker 6: again look at the structure of your day so that's
16:01
Speaker 6: set up right, so then a treat is a treat
16:03
Speaker 6: and you feel good about it. So that psychological component
16:07
Speaker 6: of eating is really important. With your AMIGA three fatty acids.
16:11
Speaker 6: If there are people out there that don't eat your
16:14
Speaker 6: animal products like nuts and seeds like flax seeds and
16:17
Speaker 6: chia seeds and walnuts, they're really high in your ala,
16:20
Speaker 6: which converts to your amega threes, your B group vitamins,
16:24
Speaker 6: or your greeny veg so you know, heaps a greeny
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Speaker 6: veget dinner, feel good and then have your little treat
16:29
Speaker 6: after and you're loving life and you're feeling great and
16:33
Speaker 6: you're feeling nourished. So yeah, I think my thing is
16:36
Speaker 6: a treat is a treat. It shouldn't replace a snack,
16:39
Speaker 6: So if you actually need the snack, have that so
16:41
Speaker 6: you're satisfied, your energy levels are good, and then have
16:45
Speaker 6: the treat for the enjoyment factor so you then don't
16:47
Speaker 6: crash and burn off the back of it, because you know,
16:50
Speaker 6: you've had a block instead of a couple of rows
16:52
Speaker 6: or whatever it might be.
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Speaker 4: Oh, so the treat should never actually replace as snack.
16:57
Speaker 2: So if we're hungry, we're better off having some celery
17:00
Speaker 2: and some peanut butter or something, and then later on being.
17:03
Speaker 4: Like, oh, yeah, we'll have a square of chocolate or
17:05
Speaker 4: that mcflurry or whatever.
17:07
Speaker 6: Yeah, that's exactly right. I see people replacing instead of adding.
17:11
Speaker 2: I definitely do that. Like I, as soon as I
17:14
Speaker 2: get hungry, I'm like, oh, I'll have something naughty. Instead
17:17
Speaker 2: of eating two things, I'll eat one thing that's naughty,
17:19
Speaker 2: whereas I should probably actually eat something that's good and
17:22
Speaker 2: then have like a smaller, little naughty treat.
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Speaker 5: Yeah, that's exactly right. I hadn't never actually thought of that?
17:28
Speaker 3: Is that silly?
17:29
Speaker 5: Like I hadn't Genie exactly exactly.
17:32
Speaker 6: I'm here to simple hacks, here to have it all
17:36
Speaker 6: and honestly give it a go. Let me know, I
17:39
Speaker 6: promise you you'll be able to just you know, have a
17:42
Speaker 6: couple and you'll be like, yeah, I'm actually done. I've
17:44
Speaker 6: enjoyed that. And you know you might not every now
17:47
Speaker 6: and then, habit, you might just go. I'm eating the
17:48
Speaker 6: whole thing, but I promise you, on the regular it'll
17:51
Speaker 6: be less because you aren't actually physically hungry. Like hunger
17:55
Speaker 6: presents in so many different ways. It's not always I
17:58
Speaker 6: am physically hungry. Sometimes it's what we crave, how we feel,
18:01
Speaker 6: how our energy dips. So life hack, have the snack
18:06
Speaker 6: and then have the treat.
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Speaker 3: Tony, we get two snacks instead of one. It's genius.
18:10
Speaker 4: I've never been happier.
18:12
Speaker 2: I know this is a little bit off topic, but
18:14
Speaker 2: is there a way to identify when we are actually hungry,
18:18
Speaker 2: and whether there is a way to kind of tell
18:21
Speaker 2: whether the dip in our mood is because we are
18:23
Speaker 2: needing a bit of sustenance or because we need to
18:26
Speaker 2: kind of get up and walk around, or need some
18:29
Speaker 2: fresh air, or just need some water. Like I know
18:31
Speaker 2: it's not really what we're talking about today, but I
18:33
Speaker 2: know that, you know, around eleven o'clock before lunch, I
18:36
Speaker 2: have a bit of a dip, and I know that, Okay,
18:38
Speaker 2: it's because I'm coming up to lunchtime or you know,
18:40
Speaker 2: it's three pm. I get a bit grumpy because and
18:42
Speaker 2: then Victoria and I will go and grab another coffee
18:45
Speaker 2: or something when.
18:46
Speaker 3: I'm probably a coffee, which is.
18:48
Speaker 4: Probably not what we should be doing.
18:50
Speaker 2: But is there a way to actually identify within ourselves
18:53
Speaker 2: when we are hungry and when we're just bored.
18:57
Speaker 6: There's a few factors and a few things just touch on,
19:00
Speaker 6: Like hydration is a massive one. If you've been sitting
19:02
Speaker 6: down at your desk, like all of those things, So
19:05
Speaker 6: the structure of your day is important, like get up
19:07
Speaker 6: every hour or so, stretch your legs, get some sunshine.
19:09
Speaker 6: Not every hour, but across the day. Hydration massive, Like
19:15
Speaker 6: fifty to sixty percent of our body is made up
19:17
Speaker 6: of fluid. So if we're dehydrated, of course every function
19:21
Speaker 6: we're going to like see it and feel it. We're
19:23
Speaker 6: going to be low on energy, low on concentration. But
19:26
Speaker 6: in answer to your question, there's a thing called the
19:28
Speaker 6: Apple test, which is essentially physical verse psychological hunger. And
19:33
Speaker 6: if the snack cupboard's talking to you again and you're like,
19:38
Speaker 6: how am I hungry and thinking about food again, sit
19:42
Speaker 6: there and just have a few check ins. One is
19:45
Speaker 6: would a piece of fruit satisfy me right now? And
19:48
Speaker 6: if the answer is like held to the no, I
19:52
Speaker 6: want the Aureo cookie or the chips or whatever. If
19:55
Speaker 6: it's a specific then it's more than likely psychological. The
20:00
Speaker 6: The thing is if the hunger is more in the
20:02
Speaker 6: pit of your stomach as opposed to thinking about it,
20:05
Speaker 6: so just thinking what's talking to me? Is it my
20:07
Speaker 6: brain or is it my stomach? But if the answer
20:10
Speaker 6: to the apple or the piece of fruit question is
20:12
Speaker 6: oh yeah, like a piece of fruit would probably satisfy
20:15
Speaker 6: me right now, then it is probably hunger.
20:19
Speaker 2: So and mums were right when they said have a
20:21
Speaker 2: piece of fruit. They actually were on something.
20:24
Speaker 5: I don't like that at all. I hated that.
20:28
Speaker 3: I hated whenever I'd take Mom, I'm hungry and she'd
20:31
Speaker 3: turn around and have the audacity to be, like, grab
20:34
Speaker 3: something from the fruit ball.
20:36
Speaker 5: Are you kidding?
20:37
Speaker 4: That's a joke, you know, I just want to mcflurry.
20:40
Speaker 5: Doesn't mean you have to have the apple.
20:43
Speaker 6: If the answer to the question is then oh yeah,
20:45
Speaker 6: that would probably be okay.
20:48
Speaker 4: Then you're probably actually hungry.
20:50
Speaker 5: Yeah.
20:50
Speaker 6: And if you're always hungry at three o'clock, Now that
20:53
Speaker 6: you've got snacks on the radar and you've got your
20:55
Speaker 6: like your good balance, little mezy plate or smoothie or
20:58
Speaker 6: yogurt bowl or when it gets warmer, smoothie bowls we
21:01
Speaker 6: can whip them up.
21:02
Speaker 3: So, Jess, you've probably seen it all over Instagram and
21:05
Speaker 3: it's become quite popular to you know, Instagram story your
21:08
Speaker 3: smoothie and what you're putting into it. And a couple
21:11
Speaker 3: of years ago, a smoothie for me would be some
21:14
Speaker 3: plant faced milk, a banana, maybe some ice. I'd chuck
21:17
Speaker 3: some oats in there and I'd call it a day
21:19
Speaker 3: like that would be my smoothie. I then started branching
21:22
Speaker 3: out because green smoothies were really popular, so I was
21:24
Speaker 3: adding in cubes of frozen spinach and kale and that
21:28
Speaker 3: was really good. And then over time on Instagram, it's
21:32
Speaker 3: become more and more popular to put your collagen supplements,
21:35
Speaker 3: your protein powders, all of your additional things into your smoothie,
21:38
Speaker 3: to a point where I now am confused about what
21:41
Speaker 3: is meant to be in a smoothie and what is not.
21:44
Speaker 3: So from your perspective, what are we meant to put
21:48
Speaker 3: in a smoothie? Because I don't have the time nor
21:52
Speaker 3: the money to buy every single different protein and collagen
21:55
Speaker 3: powder and greens powder to add to my smoothies. Like
21:59
Speaker 3: where we start is basic best? Or do we actually
22:03
Speaker 3: need all that stuff? Basic is always best.
22:07
Speaker 6: I mean, look, a smoothie can be a vehicle to
22:10
Speaker 6: put things in if you were wanting that, or if
22:13
Speaker 6: you're someone training at a really high level and you're
22:16
Speaker 6: needing to supplement. But look, the basics and the principles
22:19
Speaker 6: similar to the meals. So it's source of protein, some color,
22:24
Speaker 6: some carbs, and maybe some help, maybe some healthy fats.
22:27
Speaker 6: We can maybe skip out on that. But so for example,
22:29
Speaker 6: what you've just set some fruit color, tick, some protein.
22:33
Speaker 6: Whatever milk you're using, be it plant based. If you
22:36
Speaker 6: do find you're getting hungry, I would maybe recommend soy milk.
22:40
Speaker 6: I know we're fans of other types of milks, but
22:42
Speaker 6: your soy is a little bit.
22:45
Speaker 5: Ill you to the death fifty.
22:47
Speaker 6: To fifty maybe, But I like soy from a plant
22:51
Speaker 6: based because it's significantly higher in protein. So from that
22:54
Speaker 6: filling up point of view, we want some some fiber
22:58
Speaker 6: which we get from the fruits, maybe some oats, and
23:01
Speaker 6: then if we want to go some healthy fats, maybe
23:03
Speaker 6: a bit of peanut butter, I mean banana and peanut
23:05
Speaker 6: butter is last avocado or a nut butter or something
23:10
Speaker 6: like that. So look, if you're ticking those boxes, that's
23:12
Speaker 6: all you need, which can be like a four ingredient,
23:15
Speaker 6: pretty simple smoothie. If you find you're getting hungry and
23:20
Speaker 6: you're having oat milk or macadami milk or something like that,
23:23
Speaker 6: maybe a plant based protein just to top that up.
23:25
Speaker 6: But it's not essential. It's definitely not me saying you
23:28
Speaker 6: need to go and get that. I think again, it's
23:30
Speaker 6: like having this kind of overview of your day and
23:33
Speaker 6: how you feel and if that's something that you might need.
23:36
Speaker 5: But yeah, basics are best always. And how do you
23:41
Speaker 5: feel about.
23:41
Speaker 3: And this is I guess my secret creamy smoothie hack
23:46
Speaker 3: that everybody thinks I'm crazy about, and that is frozen zucchini.
23:50
Speaker 3: How do we feel about that as an addition or
23:53
Speaker 3: is that just a waste of smoothie space?
23:55
Speaker 6: We love frozen zucchini. You are sneaking a vegetable into
24:00
Speaker 6: a dish that is always going to be ftw FO fantastic.
24:04
Speaker 3: Guys, you literally cannot taste frozen zucchini. And there's some
24:08
Speaker 3: kind of wizard magic that happens when you put it
24:11
Speaker 3: into your nutral bullet that it goes super creamy.
24:14
Speaker 5: It's genius, I promise, delicious.
24:17
Speaker 6: Yeah, frozen zucchini with maybe a little bit of frozen banana,
24:20
Speaker 6: like the two of them together, with maybe a bit
24:22
Speaker 6: of avocado, some baby spinach, your oat milk or whatever
24:26
Speaker 6: milks you want to do, whiz that are afternoon snack incoming?
24:30
Speaker 5: All right?
24:30
Speaker 3: Well, after this and after you're done dissing oat milk,
24:34
Speaker 3: we are going to talk about some budget recipes for
24:37
Speaker 3: people that are under twenty five dollars, because, after all,
24:40
Speaker 3: we are a money podcast and we want to get
24:42
Speaker 3: those budget hacks in. All right, Jess, we've just spoken
24:51
Speaker 3: about foods that can help boost our moods and satisfy
24:54
Speaker 3: us and maybe stop stacking as much as I do.
24:57
Speaker 3: But budget comes into it. Sometimes these things are really expensive.
25:02
Speaker 3: So can you give us some budget friendly ways to
25:05
Speaker 3: increase good food into our diet without necessarily blowing our
25:09
Speaker 3: grocery budget each and every single week?
25:12
Speaker 5: Totally?
25:12
Speaker 6: I think that's really important because it's not just like, oh,
25:15
Speaker 6: this dietician sitting here with all these really healthy, but expensive,
25:20
Speaker 6: unrealistic foods. So for me, I've said it before, my
25:24
Speaker 6: philosophy on nutrition or food nutritious, delicious, and easy, which
25:29
Speaker 6: means easy to access, easy to prepare, and cost one
25:32
Speaker 6: hundred and fifty percent comes into that. So look, you know,
25:36
Speaker 6: shopping seasonally will always help and planning so when people
25:40
Speaker 6: are like I really want to dial into my food,
25:42
Speaker 6: Like it's similar to your money. If you are intentional,
25:45
Speaker 6: if you have a list, if you know what you're buying, well,
25:48
Speaker 6: then it will be as cost effective as possible. And
25:51
Speaker 6: then obviously looking at where you're shopping and what you're doing.
25:54
Speaker 6: But you know, I've got quite a few really well
25:57
Speaker 6: priced recipes which I know we're going to be shared,
26:00
Speaker 6: and having an extra downloadable recipe e book with nine which.
26:05
Speaker 5: I'm so excited about.
26:06
Speaker 3: I wasn't going to tell them about that. Yeah, that
26:08
Speaker 3: was gonna be like a big bonus surprise at the end,
26:11
Speaker 3: you fun spoiler.
26:12
Speaker 6: Oh my bad, I got I've got a little bit
26:15
Speaker 6: carried away only because the recipes are so tasty and
26:18
Speaker 6: they're so cost effective, Like everyone every meal is under
26:22
Speaker 6: five dollars, and the snacks are sitting around two dollars each,
26:25
Speaker 6: and there are some two dollars a snack.
26:29
Speaker 3: Protein bolls start at two dollars fifty.
26:31
Speaker 5: Ye're a wizard my friend. That's what we're here for.
26:36
Speaker 3: So can you talk us through some of those things
26:38
Speaker 3: and maybe some hot tips when we're at the supermarket,
26:42
Speaker 3: because I hear so many conflicting pieces of information, firstly
26:46
Speaker 3: that you need to be buying organic fruits and vegetables,
26:49
Speaker 3: but then also that you need to be buying super
26:51
Speaker 3: fresh produce, whereas on the flip side, for me love
26:55
Speaker 3: a smoothie, but my partner doesn't, So buying a really
26:58
Speaker 3: big bag of baby spinach goes off really quickly, Like
27:01
Speaker 3: I literally cannot eat that, even though that's the most
27:04
Speaker 3: cost effective way to buy that. So can I just
27:07
Speaker 3: buy frozen and it be just as good? Or I
27:09
Speaker 3: don't know where do we start when it comes to
27:11
Speaker 3: budget and properly buying.
27:13
Speaker 6: Produce frozen one hundred and fifty percent with what you're
27:17
Speaker 6: talking about, like for smoothies, always ate they're nice and
27:21
Speaker 6: cold and be the more cost effective and they keep.
27:24
Speaker 5: Or as you.
27:25
Speaker 6: Said before you were talking about little spinach cubes, you
27:28
Speaker 6: could even make your own. You could put spinach in
27:30
Speaker 6: little SnapLock frozen bags and put them in the freezer
27:33
Speaker 6: so that they're portioned out. So you can definitely buy
27:37
Speaker 6: frozen or freeze to be a little bit hashtag savvy.
27:40
Speaker 5: We love that.
27:42
Speaker 6: The second thing, no, we do not need to be
27:44
Speaker 6: eating organic. If that fits your budget and you are
27:47
Speaker 6: nailing the quantity piece, the quantity and diversity piece, and
27:52
Speaker 6: you want to go that third step up, you do,
27:54
Speaker 6: you you're killing it. But for the majority of people,
27:57
Speaker 6: we do not need to be buying organic one organic
28:01
Speaker 6: super food and inverted commas will never outweigh the majority
28:05
Speaker 6: of you know, average everyday fruits and vegs. So quantity
28:09
Speaker 6: and quality will always win. And even if you know
28:12
Speaker 6: you're looking at a recipe and it's recommending broccoli and
28:15
Speaker 6: that's not in season, but beans are like sub it out.
28:18
Speaker 6: You know, a recipe for me is a bit of
28:20
Speaker 6: a roadmap. It's like, okay, this is the framework. Put
28:23
Speaker 6: your own spin on it, put your own little flavoring
28:26
Speaker 6: in it, and.
28:27
Speaker 5: It's just a guide.
28:28
Speaker 6: So yeah, hopefully that kind of clarifies all of those
28:33
Speaker 6: misconceptions a little bit.
28:34
Speaker 3: I'm glad you said that, because I actually use recipes
28:37
Speaker 3: as roadmaps as well. I never actually stick to them.
28:40
Speaker 5: But is that okay to do?
28:42
Speaker 3: Can I have official permission from someone who knows what
28:44
Speaker 3: they're talking about please official permission.
28:47
Speaker 6: I mean you might have to venture into a recipe
28:50
Speaker 6: creator as well, add that onto the bio, because that's exactly, honestly,
28:56
Speaker 6: that's exactly what you should be doing. And I mean,
28:59
Speaker 6: I think the most powerful thing there is that you
29:01
Speaker 6: just got to get in and you've got to give
29:02
Speaker 6: it a go. And some of it's going to be
29:04
Speaker 6: great and some of it might be a little bit,
29:06
Speaker 6: but you're never gonna know if you don't try. And
29:09
Speaker 6: you know, on my Millennial Health, we did an awesome
29:11
Speaker 6: episode with Simon Hill, who is his book The Proof
29:15
Speaker 6: Is in the Plants, Highly recommend everyone gets their hands
29:18
Speaker 6: on that. But he talks about his journey to being
29:21
Speaker 6: plant based, and often it was a lot of like
29:23
Speaker 6: swap that with that, what's the closest thing and how
29:26
Speaker 6: does it go? And look, sometimes the ratios might have
29:29
Speaker 6: to get adjusted a little bit, but it pretty much
29:32
Speaker 6: is often a one for one swap, and so many
29:35
Speaker 6: more good products out there these days that if you
29:37
Speaker 6: are wanting to go that way, whether it's for health
29:40
Speaker 6: or environmental reasons or you're just curious, I would highly
29:44
Speaker 6: recommend that you do that. Just swap one thing for
29:46
Speaker 6: the other and then you'll soon work it out. You
29:49
Speaker 6: can adjust it and tye trade it accordingly.
29:51
Speaker 3: So thank you so much for joining us. I know
29:54
Speaker 3: that you have put together a very beautiful ebook for
29:58
Speaker 3: us full of budget friendly me and I'm going to
30:01
Speaker 3: cook some and share them on our Instagram over the
30:03
Speaker 3: next couple of weeks.
30:05
Speaker 5: But are there any final.
30:06
Speaker 3: Parting words that you want to leave our community with
30:09
Speaker 3: when it comes to mood and food and budgeting and health, like,
30:13
Speaker 3: what is the number one thing we need to keep
30:15
Speaker 3: in mind?
30:16
Speaker 6: Small sustainable changes. We're not trying to change the world.
30:19
Speaker 6: We're not trying to overhaul. Look at where you are
30:22
Speaker 6: and look at one or two small things you can
30:24
Speaker 6: do which will then help you feel better. You will
30:26
Speaker 6: then gain momentum and it will then carry you on.
30:30
Speaker 6: So maybe from today's conversation, plan to snack and then
30:34
Speaker 6: have the treat, and I promise you it will be
30:37
Speaker 6: a game changer with your mood and how you feel
30:39
Speaker 6: and your productivity.
30:41
Speaker 3: So the entire sese on the Money community is going
30:43
Speaker 3: to be double snacking from now on. We're going to
30:46
Speaker 3: have our healthy snack to top us up, and then
30:48
Speaker 3: we're going to have our treat because we had our
30:49
Speaker 3: healthy snack because Je said that's what we should do,
30:51
Speaker 3: and we deserve a snack now for that, right.
30:54
Speaker 4: Tony, Yeah, I'm about to go and do it right now.
30:57
Speaker 5: Snack till we got. I love this.
31:03
Speaker 3: I hope you guys love that chat as much as
31:05
Speaker 3: Tony and I did. You can find Jess online and
31:08
Speaker 3: you can find our ebook on our She's on the
31:10
Speaker 3: Money website, downloadable for free, of course, where all of
31:14
Speaker 3: Jess's budget friendly recipes are right there for you to use.
31:18
Speaker 3: But if you want to know more about Jess and
31:20
Speaker 3: the My Millennial Health podcast, head on over to their podcast.
31:23
Speaker 3: They are on obviously all good podcasting platforms, and you
31:27
Speaker 3: can also find Jess on Instagram. She's at Jess Underscore,
31:30
Speaker 3: Spend Love, Underscore, Dietitian. But we'll put all that info
31:33
Speaker 3: in the show notes for you so you don't have
31:35
Speaker 3: to remember it. And Tony, I think that's all from
31:37
Speaker 3: us today.
31:39
Speaker 2: We've had enough of food and now we need to
31:40
Speaker 2: go and make a snack. True snacks.
31:44
Speaker 3: She says that we get two snacks every time, which
31:45
Speaker 3: is obviously an absolute stretch of what she said, but
31:48
Speaker 3: I'm going with it because it just feels right, you know,
31:52
Speaker 3: all right. But as always, just before we head off,
31:55
Speaker 3: we'd like to acknowledge and pay respect to Australia's Aboriginal
31:58
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32:02
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Speaker 3: our respects to elders past and present, and we share
32:12
Speaker 3: our friendship and our kindness.
32:14
Speaker 2: The advice shared on She's on the Money is generally
32:17
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32:24
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32:39
Speaker 3: See you next week, guys. Bye,