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Transcript

The No BS Guide To Energy, Nutrition & Protein in your 20s (or any age!) · Two Broke Chicks

• 0:00
  Speaker 1: This podcast was recorded on wrundry Land Always was, always
• 0:05
  Speaker 1: will be Aboriginal Land. In this episode, we will be
• 0:10
  Speaker 1: discussing bad diets and you know, other similar topics.
• 0:13
  Speaker 2: So if this.
• 0:14
  Speaker 1: May be triggering for you, please feel free to give
• 0:17
  Speaker 1: this one somths.
• 0:18
  Speaker 3: Yeah, be kind to yourself.
• 0:20
  Speaker 1: Yeah, Hey chicks, I'm sal And and this is Two
• 0:30
  Speaker 1: Broke Chicks, the show that said that's the show.
• 0:33
  Speaker 2: That's it, you guys know it.
• 0:35
  Speaker 1: That shares life lessens and dill make you rich in life. Today,
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  Speaker 1: we are joined by Sarah Pound, who you may know
• 0:42
  Speaker 1: as Wholesome by.
• 0:43
  Speaker 2: Sarah on Instagram.
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  Speaker 1: With a background in food and nutrition, Sarah is the
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  Speaker 1: co founder of the Simply Wholesome Pantry and author of.
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  Speaker 2: Not one, but two cookbooks.
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  Speaker 1: And we've got Sarah on today to talk tips on
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  Speaker 1: how to fuel your body with nutritious meals and tips
• 0:58
  Speaker 1: to be more creative in the kitchen on a budget.
• 1:01
  Speaker 2: Hell, welcome, We're so excited to have you on.
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  Speaker 3: I'm very excited to be here, very special.
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  Speaker 4: This has been one of our most requested pressure on me.
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  Speaker 2: No, you know your stuff.
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  Speaker 4: But like people, there is just so much information about
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  Speaker 4: nutrition and diet and all that stuff online that it
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  Speaker 4: gets really confusing, and our show is all about just
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  Speaker 4: like cutting through the bullshit and giving people the tips
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  Speaker 4: and tricks to literally be rich in life and enjoy themselves.
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  Speaker 4: So I think people are going to be very, very
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  Speaker 4: happy with this episode, so I'm very excited. But before
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  Speaker 4: we start, we discuss our life lessons of the week. So,
• 1:40
  Speaker 4: as our guest of honor, would you like to kick
• 1:42
  Speaker 4: us off small?
• 1:43
  Speaker 2: Whatever you want?
• 1:44
  Speaker 3: Okay? Mine is that I've been traveling a bit for
• 1:50
  Speaker 3: work lately, and I was up in Sydney last week actually,
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  Speaker 3: and the two nights I was up there, I was like,
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  Speaker 3: I could lay in my hotel room and you know,
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  Speaker 3: have a quiet time, which is always really especially having
• 2:00
  Speaker 3: three young children. But I also could meet a one
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  Speaker 3: on one, you know, have a one on one dinner
• 2:08
  Speaker 3: or someone with someone that I haven't seen in ages
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  Speaker 3: or would like to and that would be really nice.
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  Speaker 3: So did that both nights. First night was with my
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  Speaker 3: brother in law, which they're based in Sydney works they're
• 2:19
  Speaker 3: living Northern Beaches, but he works in the city, so
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  Speaker 3: it was just him and I and that was just
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  Speaker 3: so lovely. And then the next night we were up
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  Speaker 3: there for our simply wholesome pantry team and awards day,
• 2:31
  Speaker 3: and usually it's the five of us all together, three guys,
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  Speaker 3: two girls, and it was just Cat and I the
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  Speaker 3: other female in our team that stayed on for the
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  Speaker 3: night and we went out to dinner and just both nights,
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  Speaker 3: I kind of reflected on the last week and sort
• 2:45
  Speaker 3: of thought that was just really special. You don't often
• 2:48
  Speaker 3: get with both those people. With Cat, it's always in
• 2:51
  Speaker 3: a work environment, we're always hustling, We're always like, Okay,
• 2:54
  Speaker 3: what can we do next? Product develpment and all of
• 2:56
  Speaker 3: this sort of jazz. And then with sim and my
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  Speaker 3: brother in law, it's always big family things where people
• 3:00
  Speaker 3: are around. So it was just lovely to spend some
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  Speaker 3: quality time, have good human connection and in the night
• 3:06
  Speaker 3: being like that was just really special.
• 3:08
  Speaker 1: Yeah, and like taking advantage of that opportunity to have
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  Speaker 1: one on one time with someone that you might not
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  Speaker 1: otherwise necessarily.
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  Speaker 3: Yeah, definitely. So my life lesson from that was not
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  Speaker 3: all the time, because I feel like it can exhaust
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  Speaker 3: you if you're doing it all the time. But just
• 3:23
  Speaker 3: when you're thinking, oh I should reach out to that person,
• 3:25
  Speaker 3: I'm just gonna do it.
• 3:26
  Speaker 2: I love that you what's yourself?
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  Speaker 1: My life lesson of the week is that sometimes it's
• 3:32
  Speaker 1: best to listen to the smartest person in the room.
• 3:35
  Speaker 2: What did I say?
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  Speaker 1: You don't always need to know the answer to every
• 3:41
  Speaker 1: single question, and sometimes it is better to leave it
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  Speaker 1: up to the experts and lean on somebody else who
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  Speaker 1: does have the expertise in something to guide you in
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  Speaker 1: the right direction. And that's okay to like release the
• 3:54
  Speaker 1: reins on things a little bit and you don't have
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  Speaker 1: to know everything. That's a great reminder, especially for women,
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  Speaker 1: when other natural born fixes. I think it's just in
• 4:03
  Speaker 1: our genes and in our biology that we often feel
• 4:07
  Speaker 1: we need to fix problems for friends if they're sad,
• 4:10
  Speaker 1: or for our children, or for ourselves in workplaces where
• 4:14
  Speaker 1: the first people to step in and be like, let
• 4:16
  Speaker 1: me help, And when the problem is our own, we
• 4:20
  Speaker 1: very often don't end up asking for help and take
• 4:24
  Speaker 1: on those challenges and problems on our own. And so
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  Speaker 1: I think that's a really good reminder for those listening
• 4:29
  Speaker 1: that for anyone listening, if you are trying to fix
• 4:31
  Speaker 1: something right now, maybe try look for someone else to
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  Speaker 1: help you. Because problems share problems halved.
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  Speaker 2: Yeah, Okay, well, my life.
• 4:40
  Speaker 4: Lesson of the week is actually a life lesson for you,
• 4:42
  Speaker 4: sou because after this episode we're going to go thrifting
• 4:47
  Speaker 4: and vintage shopping. And study suggests spending money on a
• 4:51
  Speaker 4: best friend may boost health and longevity. So one published
• 4:57
  Speaker 4: in Health Psychology found that older adults with high blood
• 5:00
  Speaker 4: pressure saw significant reductions when they spend money on others,
• 5:05
  Speaker 4: so affects similar to those of medication or exercise. So
• 5:09
  Speaker 4: I'm trying to help you live longer and enjoy your time.
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  Speaker 4: So today I wanted to have that front of mine.
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  Speaker 4: Feel free, chicks to send this to a friend. You
• 5:22
  Speaker 4: are you know, going shopping or going out really help
• 5:26
  Speaker 4: your friends live longer and help them spend money on you.
• 5:29
  Speaker 2: You're a good Samaritan. Thank you, Thank you do try.
• 5:34
  Speaker 4: Yeah. Okay, well, let's get into the episode because we've
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  Speaker 4: got a lot to get into. So, as we said
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  Speaker 4: at the start of the episode, there is a lot
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  Speaker 4: of nutrition information online in media, and unfortunately it's hard
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  Speaker 4: to tell the difference between accurate or completeble. One thing
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  Speaker 4: that we'd love to learn more about that we're seeing
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  Speaker 4: so much, and I would say, is like the buzzword
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  Speaker 4: of nutrition is protein, and this thirty gram rule, yeah,
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  Speaker 4: can you talk.
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  Speaker 2: Us through it?
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  Speaker 3: Definitely, So it is very much a buzzword at the moment.
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  Speaker 3: It's very much the health you know, item that everyone's
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  Speaker 3: loving and jumping on at the moment. Protein's been around forever.
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  Speaker 3: Just to give a little bit of context, protein is
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  Speaker 3: one of our main energy sources that our body uses,
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  Speaker 3: alongside carbohydrate and fat. All three are wonderful energy sources.
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  Speaker 3: They're not bad, they're not demons. Carbohydrate aren't you know,
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  Speaker 3: terrible things. Fat's not a terrible thing. It's our body
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  Speaker 3: uses the energy from those macro nutrients in different ways.
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  Speaker 3: The reason that protein's kind of having its moment at
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  Speaker 3: the moment is because it is a more slow releasing energy.
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  Speaker 3: So when we eat foods that contain protein, depending on
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  Speaker 3: it's get we get really good results in terms of
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  Speaker 3: our blood blood sugar levels after we eat the right protein.
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  Speaker 3: And so therefore it plays into a whole lot of
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  Speaker 3: different things our energy levels, our moods, our hormones. But
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  Speaker 3: it's also responsible for lots of other things, like it's
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  Speaker 3: directly linked with our immune systems. So eating good amounts
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  Speaker 3: of protein in the right amounts alongside a lot of
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  Speaker 3: other things, has a direct effect on our immune function.
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  Speaker 3: So in terms of how much we should be eating
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  Speaker 3: in a day, because there's so much information about that
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  Speaker 3: out there as well, a really rough guide in this
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  Speaker 3: plays into the thirty grams across your meals, but you
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  Speaker 3: should be sort of saying about one gram of protein
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  Speaker 3: per kilogram of your body weight. So that's kind of
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  Speaker 3: a nice guide for people to go. So if I
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  Speaker 3: weigh seventy kilos, I'm going for seventy grams of protein
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  Speaker 3: throughout my day. Okay that is, And you'll probably hear
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  Speaker 3: me say this a few times today, which is a
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  Speaker 3: really annoying answer. There's no one right answer because with nutrition,
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  Speaker 3: everyone is so different and depending on your health goal
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  Speaker 3: and how much, how old you are, what gender you are,
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  Speaker 3: how active you are, that will all play a part
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  Speaker 3: in how much you should be having. But a rough
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  Speaker 3: guide is one gram of protein per kilogram, So going
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  Speaker 3: into the thirty grams that is, I mean, that's kind
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  Speaker 3: of a new thing that's come out. Yeah, Usually they
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  Speaker 3: say within a meal, aiming a good amount of protein
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  Speaker 3: in a meal is twenty to thirty grams. So as
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  Speaker 3: long as you're sort of going for that. You don't
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  Speaker 3: have to be fixated on the thirty gram. It's not
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  Speaker 3: going to mean that, you know, you get ticks of
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  Speaker 3: approval for whatever. It's sort of like, if you're going
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  Speaker 3: for your rough amount over the day seventy grams, breaking
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  Speaker 3: that up across your meals is also more important to
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  Speaker 3: do rather than aiming for exactly thirty grams in a meal.
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  Speaker 4: I agree, and I'm really glad you also did say
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  Speaker 4: that it's not specific, this is very general, and everyone
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  Speaker 4: absolutely should be getting this customized to themselves and their
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  Speaker 4: body and also what they're comfortable with, because, like what
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  Speaker 4: you're saying, numbers and diet and nutrition can be a
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  Speaker 4: very scary seeing and thinking that you're a failure.
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  Speaker 2: And I've had this with all this.
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  Speaker 4: Content of being like thirty grands eadyg and like, and
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  Speaker 4: it can be very overwhelming and you feel because eating
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  Speaker 4: and food, especially women, can be a very slippery slope
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  Speaker 4: and as soon as you start being like if I
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  Speaker 4: didn't do this, I failed with eating today, it's just
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  Speaker 4: not good to go for that goal. So I'm very
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  Speaker 4: very glad that you did say that as bit restrictive
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  Speaker 4: as well, and I think you know in terms of
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  Speaker 4: habits as women, I feel like, at least anecdotally, we
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  Speaker 4: don't eat as much protein and it's just not something
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  Speaker 4: that you know we do, and it is something that
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  Speaker 4: I think a lot of people are realizing. Yeah, it
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  Speaker 4: can be a great way to get energy and fuel
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  Speaker 4: your body. So what ask some tricks and habits to
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  Speaker 4: get more protein into our meals every day?
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  Speaker 3: Sure, So I I'm not going to say that you know,
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  Speaker 3: package protein bars and protein powders are shared, because they're not.
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  Speaker 3: But I always say try and go for real food
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  Speaker 3: as much as possible, and so all you need to
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  Speaker 3: do as well. Again, because it's kind of hard to
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  Speaker 3: be very specific, but Google or use chat GPT to
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  Speaker 3: give you a list of protein rich foods that you
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  Speaker 3: can include at breakfast, lunch, and dinner and it will
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  Speaker 3: give you a hole. So at breakfast, you know, things
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  Speaker 3: like cottage cheese, greek yogurt, seeds, nuts, cheese seeds, things
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  Speaker 3: like that into smoothie. Is that kind of thing that's
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  Speaker 3: a good way to get, you know, some added protein
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  Speaker 3: in your breakfast. If you're getting to lunchtime, canned tuna,
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  Speaker 3: canned salmon, any kind of canned beans, legumes, you know,
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  Speaker 3: white beans, chickpeas, lentils, grains, any type of grains, lean meats,
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  Speaker 3: all of that. They're all protein rich foods. And then
• 10:43
  Speaker 3: that's almost similar for dinner. You're probably looking more if
• 10:45
  Speaker 3: you're a meat eater, but you're lean meat. So your chicken,
• 10:48
  Speaker 3: you fish, your salmon, all very high in protein, really
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  Speaker 3: great alongside again going for those sort of whole grains,
• 10:56
  Speaker 3: sort of lentils, pulses, beans, that kind of thing, or
• 11:00
  Speaker 3: you know, you can look at because I know how
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  Speaker 3: much people love their pasta, how do I and we
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  Speaker 3: might get into that. I'd imagine, yeah, but it's scared.
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  Speaker 3: But I would say now they have sort of different
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  Speaker 3: And I'm not saying every time you eat pasta you
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  Speaker 3: have to have a lentil pasta, but there are different
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  Speaker 3: options out there now that do have increased levels of
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  Speaker 3: protein that you can go for.
• 11:21
  Speaker 4: I was going to ask your opinion on that, because
• 11:23
  Speaker 4: we're seeing more things like protein pasta and protein bread. Yes,
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  Speaker 4: And I'm like, what are your thoughts on that?
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  Speaker 3: The breads the pasta I quite like and I've studied,
• 11:33
  Speaker 3: like I've looked into their nutriper I always say as well,
• 11:35
  Speaker 3: which is often overwhelming, but try and turn it over
• 11:38
  Speaker 3: and look at the ingredients and sort of see what's
• 11:41
  Speaker 3: in there. A lot of the time bread is sort
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  Speaker 3: of already so overprocessed when it gets on a supermarket
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  Speaker 3: shelf than if it is adding protein at that stage. Yeah,
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  Speaker 3: while you might be getting the increased protein, you're also
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  Speaker 3: just getting the whole process that has happened to the
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  Speaker 3: bread as opposed to just buying a beautiful sour dough
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  Speaker 3: down at your local cafe kind of thing. So that's
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  Speaker 3: what's really hard. It's sort of like, oh, cool, well
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  Speaker 3: I need to eat meal protein, so I'll go for
• 12:06
  Speaker 3: the bread that's been fortified with protein, but it's been
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  Speaker 3: through a million different processes to get there, yea. Or
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  Speaker 3: do you just buy the beautiful whole grain sowdo down
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  Speaker 3: at the local cafe that's going to fuel your body
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  Speaker 3: in other great ways. So it is about what's important
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  Speaker 3: to you and your health goals and what you're aiming.
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  Speaker 2: And that's what I like about what you said before.
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  Speaker 4: And just then as well is fat, cubs and protein
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  Speaker 4: and none of those are demons, None of those are
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  Speaker 4: evil that you can go and have the very romantic
• 12:33
  Speaker 4: morning stroll in the crisp egg, get your coffee, and
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  Speaker 4: get that gorgeous, warm, sourdough bread, and that is still
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  Speaker 4: going to fuel your body.
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  Speaker 2: And it's not a bad habit that you're doing that and.
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  Speaker 3: Packed with fiber. That's what you've got. A way up,
• 12:47
  Speaker 3: it's sort of we're moving to you know now people
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  Speaker 3: are looking at bread and thinking that it's a terrible
• 12:52
  Speaker 3: thing and there's guilty involved with eating a beautiful piece
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  Speaker 3: of bread that's been made by human hands and gone
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  Speaker 3: through the traditional process of bread made that our grandmothers
• 13:01
  Speaker 3: used to do, which is the way of eating we
• 13:03
  Speaker 3: should be trying to get back to. So it is, yeah,
• 13:06
  Speaker 3: I think through diet culture and advertising and media and
• 13:09
  Speaker 3: the way that women should look and all that shit
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  Speaker 3: that we've lost a bit of you know what's just
• 13:14
  Speaker 3: common sense and real and you know, so, yes, it's
• 13:18
  Speaker 3: it's a bit of a I wish we had more
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  Speaker 3: than you know, half an hour to an hour today
• 13:22
  Speaker 3: because there's so much you could go through with our
• 13:24
  Speaker 3: screwed up our minds have become with the diet world
• 13:27
  Speaker 3: and eating and how we should just really strip it
• 13:32
  Speaker 3: back as simplify it rather than over complicating it.
• 13:36
  Speaker 1: Yeah, and you did mention fiber as well, which, speaking
• 13:39
  Speaker 1: of trends, fiber is also having her time in the
• 13:42
  Speaker 1: sun at the moment. Why is fiber so important?
• 13:45
  Speaker 3: Love fiber. So, fiber is a carbohydrate, so we get
• 13:49
  Speaker 3: fiber from carbohydrates. So again, carbohydrates shouldn't be demonized. They're
• 13:54
  Speaker 3: not a villain the thing within carbs. So this is
• 13:58
  Speaker 3: you know, and this goes through health trends of our past.
• 14:01
  Speaker 3: But the reason car carbs have their you know, negative
• 14:06
  Speaker 3: connotation to them is that within carbs, you've got simple
• 14:10
  Speaker 3: carbs and then you've got complex carbs. Underneath complex carves
• 14:13
  Speaker 3: is where your fiber comes in. And there's different sorts
• 14:16
  Speaker 3: of fiber and they react really well in our bodies,
• 14:19
  Speaker 3: so they still give you that slow releasing energy. You know,
• 14:22
  Speaker 3: your blood glucose after eating a meal won't be spiked
• 14:25
  Speaker 3: when you're eating the right you know a good amount
• 14:27
  Speaker 3: of fiber things alongside your other good things too, But
• 14:30
  Speaker 3: it's it definitely holds a place in your whole gut
• 14:34
  Speaker 3: and digestive tract and getting that really on track with
• 14:37
  Speaker 3: a whole lot of different things you can eat that
• 14:39
  Speaker 3: contain fiber. But then the other side of carbs is
• 14:42
  Speaker 3: your simple sugars, and this is where so you'll find
• 14:46
  Speaker 3: simple sugars in natural things like fruits, so you know,
• 14:49
  Speaker 3: like a plum and all of that. That very simple
• 14:52
  Speaker 3: yet exactly just saying dreaming of plums. But then there's
• 14:59
  Speaker 3: it's all so the sugar that's added to all our
• 15:01
  Speaker 3: process foods, so you fruked dose, your glucoset's just thrown
• 15:05
  Speaker 3: into package and process foods. And so we do need
• 15:08
  Speaker 3: simple sugars and they do hold a place, But that's
• 15:10
  Speaker 3: where the whole carbohydrates being demonized because usually when we
• 15:14
  Speaker 3: eat those types of carbs, those simple sugars will get
• 15:17
  Speaker 3: a really quick rise in our blood sugar levels after
• 15:21
  Speaker 3: we've eaten them, and you know, they don't really fill
• 15:24
  Speaker 3: you up for very long. You're usually hungry. Not too
• 15:26
  Speaker 3: long after. You might be choosing you know, shitty choices
• 15:29
  Speaker 3: because you're like, I'm just starving, I'm not feeling full.
• 15:32
  Speaker 3: So that's where that kind of whole era of like
• 15:34
  Speaker 3: oh my god, let's bam, the carbs they're terrible came in.
• 15:37
  Speaker 4: Yeah, right, so blood sugar, how do blood sugar spikes
• 15:41
  Speaker 4: affect our day to day energy and how can we
• 15:44
  Speaker 4: balance it without obsessing.
• 15:46
  Speaker 3: Yeah, okay, so blood sugar is very interesting and I
• 15:50
  Speaker 3: feel like that's sort of starting to have its well pla, yeah,
• 15:54
  Speaker 3: because really blood sugar has a big If you've heard
• 15:58
  Speaker 3: of diabetes, that's it's all relative to your blood sugar.
• 16:01
  Speaker 3: So what you eat and then what happens after in
• 16:04
  Speaker 3: your body response in terms of your blood glucose. I
• 16:07
  Speaker 3: actually had gestational diabetes with all three of my pregnancies,
• 16:11
  Speaker 3: and it couldn't be usually if that, So it's a
• 16:14
  Speaker 3: weird you get diabetes for literally your nine months and
• 16:17
  Speaker 3: then it just disappears when you have But yeah, blood
• 16:21
  Speaker 3: gluecos is it's all to do with what we eat
• 16:24
  Speaker 3: and then the reaction of our body afterwards to do
• 16:26
  Speaker 3: with our blood glucose and our insulin. So that's where
• 16:30
  Speaker 3: fiber and protein play a wonderful role because they are
• 16:34
  Speaker 3: less likely to spike. So I'll give you the perfect example,
• 16:37
  Speaker 3: which I feel like your group of people will understand. McDonald's. Right,
• 16:41
  Speaker 3: all love a cheeky bit of McDonald's. I'm not going
• 16:43
  Speaker 3: to stand here and say I'm a nutritionist and I
• 16:45
  Speaker 3: don't love it at times. I also can't stand when
• 16:48
  Speaker 3: nutritionists say, oh, don't eat that, don't touch it, Like
• 16:51
  Speaker 3: it's like reality is, if people are going to eat it,
• 16:53
  Speaker 3: you may as well just say have it in moderation
• 16:56
  Speaker 3: rather than you know, getting hooked on it and having
• 16:58
  Speaker 3: it all the time. But that's a perfec example of
• 17:01
  Speaker 3: so you'll you'll eat a full meal. And this doesn't
• 17:03
  Speaker 3: happen with everyone. Again, everyone is different, but I've seen
• 17:06
  Speaker 3: it time and time again that you'll eat it and
• 17:08
  Speaker 3: you know, you feel good for a second and there's
• 17:10
  Speaker 3: energy and whatever, and then about forty five minutes later,
• 17:12
  Speaker 3: an hour later, you just get this energy slump yeah,
• 17:16
  Speaker 3: where you totally just feel lethargic, if you're tired, you
• 17:20
  Speaker 3: feel foggy, you're hungry again, Like it's like, what.
• 17:23
  Speaker 2: The hell an hour meal?
• 17:25
  Speaker 3: Yeah, and I'm starving again. And that's kind of your
• 17:29
  Speaker 3: perfect example of where your blood glucose is spiked really quickly,
• 17:33
  Speaker 3: insulin is released and then to bring it down and
• 17:35
  Speaker 3: then it's sort of moving through your body really quickly
• 17:39
  Speaker 3: because you're not it's not there's no protein or fiber
• 17:42
  Speaker 3: or anything to slow it down and to make you
• 17:44
  Speaker 3: feel full and to make you feel satisfied. So then
• 17:47
  Speaker 3: again you're going to eat, you know, an hour or
• 17:49
  Speaker 3: two later.
• 17:49
  Speaker 4: Do you ever get a lot of people asking you
• 17:51
  Speaker 4: about like gut health and bloating.
• 17:53
  Speaker 3: Yeah, so gut health is another big one at the minute.
• 17:56
  Speaker 3: The gut, it's quite amazing. It's a whole, like they say,
• 18:01
  Speaker 3: it's sort of like your brain, your second brain. Now
• 18:04
  Speaker 3: that's all this amazing research has come out over the
• 18:06
  Speaker 3: last decade or even beyond. But how you know, your
• 18:10
  Speaker 3: gut pretty much controls everything, including a connection to your mind.
• 18:14
  Speaker 3: So it's interesting. Bloating can happen for lots of different reasons.
• 18:18
  Speaker 3: So I see gut in itself as your whole. It's
• 18:20
  Speaker 3: your whole sort of digestive system, which affects so much.
• 18:24
  Speaker 3: You know, if you've got a good, pretty much a
• 18:27
  Speaker 3: good healthy gut, then you're going to generally be okay
• 18:30
  Speaker 3: everywhere else. But bloating can be a symptom of lots
• 18:35
  Speaker 3: of things, so it's not direct, it's not I don't
• 18:37
  Speaker 3: see them as kind of related or matched, because you know,
• 18:41
  Speaker 3: you can have bloating from depending where you are in
• 18:45
  Speaker 3: a menstrual cycle, which sort of doesn't necessarily have anything
• 18:48
  Speaker 3: to do with your gut. Kind of thing. So, and
• 18:51
  Speaker 3: bloating can be caused by Usually it's just a build
• 18:53
  Speaker 3: up of gas in your gut. But you know, maybe
• 18:57
  Speaker 3: you're not eating the right foods. Maybe you've built an
• 18:59
  Speaker 3: intolerance to and you don't know it, so you're eating
• 19:01
  Speaker 3: gluten or fruc dose and it's obviously affecting you. It
• 19:05
  Speaker 3: can be formed from eating too many, too much highly
• 19:09
  Speaker 3: processed foods, so a lot of shit basically all the time,
• 19:12
  Speaker 3: and not you know, bringing in that protein and fiber
• 19:14
  Speaker 3: and veggies and all of that sort of jazz. So
• 19:17
  Speaker 3: there's lots of different reasons for which makes it tricky.
• 19:20
  Speaker 4: Yeah, I want to go back to blood sugar because
• 19:23
  Speaker 4: I find this really interesting and I kind of want
• 19:26
  Speaker 4: to understand how we can develop a good process with this.
• 19:29
  Speaker 4: With our meals, and there's a lot we get told
• 19:32
  Speaker 4: a lot that breakfast is the most important meal of
• 19:35
  Speaker 4: the day.
• 19:35
  Speaker 2: Right, Yes, how why talk me through it?
• 19:39
  Speaker 3: So there's research to suggest that you know, you get up,
• 19:42
  Speaker 3: you have breky, it's going to sort of kickstart your body,
• 19:45
  Speaker 3: your metabolism, your mind, that kind of thing. But it
• 19:49
  Speaker 3: really again annoying answer. But I'll explain why it's so
• 19:54
  Speaker 3: different for everyone. So some people find, you know, and
• 19:57
  Speaker 3: even with intimatet fasting and things like that, people find
• 20:00
  Speaker 3: that they can miss breakfast or skip breakfast and it
• 20:03
  Speaker 3: doesn't that's the way that they roll best. And they're like, yep,
• 20:07
  Speaker 3: I'm happy. I jump out of bed, I go for
• 20:08
  Speaker 3: my run, I have my coffee, whatever else I'm functioning.
• 20:11
  Speaker 3: I'm working and I don't eat till twelve o'clock and
• 20:14
  Speaker 3: I have lunch. If that works for you, that's great,
• 20:16
  Speaker 3: And there's been positive research with inter minute fasting in
• 20:20
  Speaker 3: relation to that. But for me personally, I have to
• 20:24
  Speaker 3: have breakfast within the first hour, hour and a half
• 20:26
  Speaker 3: of getting up. I just find it. It starts me
• 20:29
  Speaker 3: up more mentally than anything. And then but also I
• 20:34
  Speaker 3: find the days that you know, having three kids and
• 20:36
  Speaker 3: trying to get them out the door and working full time, I'll,
• 20:38
  Speaker 3: you know, shove a half piece of bread in my
• 20:41
  Speaker 3: of toast in my mouth while I'm running out the door,
• 20:43
  Speaker 3: and then forty five minutes later, I am ravenous and
• 20:46
  Speaker 3: I just eat shit because I'm like, oh, I didn't
• 20:49
  Speaker 3: make anything healthy. I'm out and about now I'll buy
• 20:51
  Speaker 3: that wrap that you know, it's like and so it
• 20:54
  Speaker 3: does come down to if you argu and it, if
• 20:56
  Speaker 3: you think you work better on getting up and having
• 20:58
  Speaker 3: breakfast in the morning, then try and opt for a
• 21:02
  Speaker 3: kind of well balanced breakfast that does have a bit
• 21:04
  Speaker 3: of that protein, that fiber, something that's going to fill
• 21:07
  Speaker 3: you up. Don't be scared of having a piece of
• 21:09
  Speaker 3: toast or bread or whatever. Eggs are amazing to keep
• 21:13
  Speaker 3: you full of for longer, but make sure you're trying
• 21:15
  Speaker 3: to eat enough in the morning that then it's going
• 21:17
  Speaker 3: to have a positive effect. It was interesting. Actually, my
• 21:21
  Speaker 3: husband's done inter minute fasting four or five years now, yeah,
• 21:25
  Speaker 3: and loves it. He swears by it. But only in
• 21:27
  Speaker 3: the last two months has he sort of started to switch.
• 21:30
  Speaker 3: Where he finds now he'll not have brekky and then
• 21:34
  Speaker 3: he'll wait till midday and he'll eat, but then by
• 21:36
  Speaker 3: three o'clock he's like, I could eat the whole pantry,
• 21:39
  Speaker 3: just give me a snack. Like now, whereas he finds
• 21:42
  Speaker 3: if he eats brekky and it doesn't have to be
• 21:44
  Speaker 3: a huge breaky, but just something like porridge or or
• 21:47
  Speaker 3: musley or eggs or whatever, then he'll have lunch as
• 21:50
  Speaker 3: normal and he doesn't need to snack it all till
• 21:52
  Speaker 3: dinner time. So again, it's so different for every person
• 21:56
  Speaker 3: and it depends on what you're eating. So yeah, I
• 22:00
  Speaker 3: I love having brecky. Yeah.
• 22:02
  Speaker 1: I also think it's interesting that you did mention fasting
• 22:06
  Speaker 1: and how for example, for your husband that worked really
• 22:09
  Speaker 1: well for years and then now it's changed.
• 22:11
  Speaker 2: So it's even like with these trends.
• 22:13
  Speaker 1: They work for some people, but you know, even you, yourself,
• 22:17
  Speaker 1: can evolve and you will have different needs. What are
• 22:20
  Speaker 1: your thoughts on wellness trends like fasting or seed cycling
• 22:25
  Speaker 1: or green powders.
• 22:26
  Speaker 3: Oh, god load, I'll be polide about green powders.
• 22:31
  Speaker 2: Oh don't. You don't have to be.
• 22:34
  Speaker 3: They're not all total bullshit. But I just am like,
• 22:37
  Speaker 3: it is amazing what people will sell and what not
• 22:40
  Speaker 3: what people will buy actually, because I feel like they
• 22:42
  Speaker 3: sell it well. But you know that is so overprised
• 22:46
  Speaker 3: that's usually been really processed in a factory, that might
• 22:50
  Speaker 3: sit on a shelf for a long long time and
• 22:53
  Speaker 3: lose the actual nutritional value that 's within it, depending
• 22:57
  Speaker 3: on how it's stored, where it's stored, how long it's
• 22:59
  Speaker 3: stored for, and you know people are paying so much
• 23:04
  Speaker 3: money for these things when I always say you can
• 23:06
  Speaker 3: get it from real food, Like, just throw two handfuls
• 23:10
  Speaker 3: of spinach in your smoothie and there's essentially your greens
• 23:13
  Speaker 3: powder for the day. This morning, I even just threw
• 23:16
  Speaker 3: a whole bag of spinach in the fry pad, lemon juice, salt, pepper,
• 23:19
  Speaker 3: Just eat that green powder. I know, not everyone you
• 23:22
  Speaker 3: know it's easy to throw a scoop of something, but
• 23:25
  Speaker 3: it's I just with that sort of stuff. I'm like, again,
• 23:28
  Speaker 3: it's being over complicated for what it really is. And
• 23:32
  Speaker 3: real food is always if you can the better option.
• 23:35
  Speaker 4: What is the biggest nutrition myth that you wish more
• 23:38
  Speaker 4: women knew.
• 23:40
  Speaker 3: That you need to restrict or remove unless you have
• 23:44
  Speaker 3: a medical, you know, diagnosis of you know, celiac or
• 23:48
  Speaker 3: something like that, that you need to restrict or remove
• 23:51
  Speaker 3: certain groups or certain foods out of your diet to
• 23:54
  Speaker 3: be healthy is a big one. I think, you know,
• 23:56
  Speaker 3: going back to calves and different types of it's keto
• 24:00
  Speaker 3: data and did it like it's it's sort of none
• 24:03
  Speaker 3: of doing any of that is going to necessarily make
• 24:06
  Speaker 3: you healthy. And if you're including you know, your right
• 24:09
  Speaker 3: foods in a balanced way. Most of the time, then
• 24:13
  Speaker 3: you're on the best path to your overall kind of
• 24:16
  Speaker 3: best version of yourself health nutrition wise. And I always
• 24:20
  Speaker 3: say a nice little rule. This is some a bit
• 24:22
  Speaker 3: of a tip. This is different if you're cooking like
• 24:23
  Speaker 3: a one pot on the stove or like a soup
• 24:25
  Speaker 3: where everything's thrown together. But if you look at your plate,
• 24:29
  Speaker 3: usually we say about half of your plate should be
• 24:31
  Speaker 3: fruits or veggies, so packed full of any fruits or veggies,
• 24:35
  Speaker 3: raw or cook doesn't matter. And then a quarter of
• 24:37
  Speaker 3: your plate should be those complex carbs, so those rather
• 24:41
  Speaker 3: than the ones. And I know we love our pasta.
• 24:42
  Speaker 3: There's still a place for white pasta, but usually more
• 24:45
  Speaker 3: that brown rice, those whole grains, lentils, pulses, things like potato,
• 24:50
  Speaker 3: sweet potato, potato. And then you've got your complex carbs
• 24:54
  Speaker 3: and then your lean proteins in whatever form that is,
• 24:56
  Speaker 3: whether it's meat or plant based. But you know your eggs,
• 24:59
  Speaker 3: your fear, your toe for your tempe, any kind of lenk, poultry,
• 25:04
  Speaker 3: all of that sort of stuff. So that kind of
• 25:06
  Speaker 3: gives you a little bit of a when you're making
• 25:08
  Speaker 3: up a bowl for a complete meal. That's a way
• 25:12
  Speaker 3: that kind of can help you build it.
• 25:13
  Speaker 4: I have a question because this is something that I
• 25:15
  Speaker 4: personally get confused with when cooking, and all the information
• 25:19
  Speaker 4: about it is oil, and like I don't really understand anything,
• 25:25
  Speaker 4: Like I feel like I'm told to use different oils
• 25:28
  Speaker 4: for different reasons, and I kind of just want to
• 25:30
  Speaker 4: buy one fucking oil because it's like eighteen dollars bottles,
• 25:34
  Speaker 4: and then it's like use this much, Now use this spray,
• 25:36
  Speaker 4: Now use anah.
• 25:37
  Speaker 3: Huh yet, So I would say, go olive oil, and
• 25:40
  Speaker 3: it can be used for most things. So there were
• 25:42
  Speaker 3: there were myths to say that olive oil doesn't have
• 25:45
  Speaker 3: a smart high smoke point, so it burns when you
• 25:47
  Speaker 3: cook with it. That's actually not very true. So I
• 25:50
  Speaker 3: would say olive oil. If you can afford it, I'd
• 25:52
  Speaker 3: say extra virgin olive oil. Just the process in bottle,
• 25:56
  Speaker 3: in what goes into the bottle and how it's made
• 25:58
  Speaker 3: is slightly better because you're keeping, let's put it this way,
• 26:01
  Speaker 3: more nutrients in the actual oil. But then you know,
• 26:06
  Speaker 3: there's also a place for when I'm Asian cooking, I'll
• 26:08
  Speaker 3: use peanut oil and I'll use sesame oil and things
• 26:11
  Speaker 3: like that because for taste exactly. It's for taste, and
• 26:13
  Speaker 3: a tablespoon at the start of your dinner is not
• 26:15
  Speaker 3: a big problem. But in most of my day to
• 26:18
  Speaker 3: day cooking in my pan, frying, salad, dressing, things like that,
• 26:22
  Speaker 3: go for olive oil.
• 26:23
  Speaker 4: Okay, thank you, because it's been very overwhelming, like you
• 26:27
  Speaker 4: sunseeed oil and canola oil and and I'm like, which,
• 26:30
  Speaker 4: it's fucking oil.
• 26:32
  Speaker 3: And it's confusing. There's just the thing about canola and
• 26:35
  Speaker 3: sunflower and that's those sorts of oil is they contain
• 26:38
  Speaker 3: different fats that aren't great for our bodies. So extra
• 26:42
  Speaker 3: virgin olive oil is your best and also healthy fats
• 26:45
  Speaker 3: Omega three and six are in that kind of way.
• 26:48
  Speaker 4: I'm Italian, so we've always had like the jug and
• 26:53
  Speaker 4: the fact that that motherfucker would last. But when we
• 26:56
  Speaker 4: run out, it's like the second term you buy oil
• 26:59
  Speaker 4: in the year, like mom will be like can you
• 27:01
  Speaker 4: get the oil, and you're.
• 27:02
  Speaker 2: Like, I can't lift that shit.
• 27:04
  Speaker 1: Well. I also feel like every nanna and yah yah
• 27:06
  Speaker 1: like you know, says that their long life is due
• 27:10
  Speaker 1: to use of.
• 27:11
  Speaker 4: Olive oil and one glass of red wine.
• 27:13
  Speaker 3: Yeah, the medi training diet, and so that's where it
• 27:16
  Speaker 3: shouldn't actually be called a diet because technically it's not.
• 27:19
  Speaker 3: It's a lifestyle, which I've never advocated for diets. I
• 27:22
  Speaker 3: fucking hate them and I think they send women and
• 27:24
  Speaker 3: people crazy. But if you want to look up the
• 27:26
  Speaker 3: meta training diet, that is generally the way that I
• 27:29
  Speaker 3: like to eat most of my days. Yeah. But as
• 27:32
  Speaker 3: you say, the social aspect of it, whether it is
• 27:34
  Speaker 3: with family or close friends or relatives or whoever you
• 27:37
  Speaker 3: share a meal with, it's actually about human connection and
• 27:41
  Speaker 3: bringing people together. And that's what as intense and full
• 27:44
  Speaker 3: on as it sounds, that's what it is. So then
• 27:46
  Speaker 3: to put the whole negative side on it about you
• 27:50
  Speaker 3: should be this way and restrict this, and this is
• 27:52
  Speaker 3: not good for you, and I got these abs by
• 27:54
  Speaker 3: eating this. This is like, it just destroys it all.
• 27:57
  Speaker 3: So I wish there was an easy vibe.
• 28:02
  Speaker 4: Killer.
• 28:02
  Speaker 3: Yeah it is, So try and have that in your mind.
• 28:05
  Speaker 3: You know, when you're going to the table. It is
• 28:06
  Speaker 3: meant to be about enjoyment and love and bringing people together.
• 28:10
  Speaker 2: Sit down and say, what's am I bringing the vibes?
• 28:12
  Speaker 3: Yeah, Marina vibes. Yeah, I love that.
• 28:15
  Speaker 1: But we are two broke chicks, so of course we
• 28:17
  Speaker 1: love a money tip. Do you have any advice on
• 28:21
  Speaker 1: or tips on how to build a nutritional but affordable
• 28:26
  Speaker 1: grocery list?
• 28:28
  Speaker 3: Sure? So I think the first this is before your
• 28:32
  Speaker 3: actual grocery list. But as boring as it sounds, I
• 28:35
  Speaker 3: really sound like a middle aged mom of three kids here,
• 28:37
  Speaker 3: but meal planning is like real, I know you guys
• 28:40
  Speaker 3: are probably too young for meal planning. No, no, no, no,
• 28:45
  Speaker 3: I really like that because I feel like meal planning
• 28:47
  Speaker 3: is step one. Yeah, looking at like you look at
• 28:50
  Speaker 3: your weakerhead, You're like, maybe you know, I mean Melbourne
• 28:53
  Speaker 3: two nights doesn't matter, or I'm out for two nights
• 28:55
  Speaker 3: for work, they don't matter. I'm going to plan for
• 28:57
  Speaker 3: three or four meals. And so you kind of look
• 29:00
  Speaker 3: at wherever you look for recipes, whether it's on social media,
• 29:02
  Speaker 3: whether it's in books, whatever, and then you write out
• 29:05
  Speaker 3: your list. And the biggest thing I find is you
• 29:08
  Speaker 3: sort of you can kind of choose recipes to cross
• 29:11
  Speaker 3: over so you're not buying multiple different ingredients, but then
• 29:15
  Speaker 3: sticking to your list as much as possible. And think
• 29:18
  Speaker 3: meal planning is good because then you're done. It's like
• 29:21
  Speaker 3: all in your fridge and cupboard for the week. But
• 29:23
  Speaker 3: what I used to do in my twenties is I
• 29:25
  Speaker 3: would go to like pre kids and stuff. I'd go
• 29:27
  Speaker 3: to the supermarket like five times a week because I
• 29:30
  Speaker 3: just never planned it, and I'd finish work and i'd
• 29:32
  Speaker 3: roll into a supermarket, and especially sometimes i'd choose a
• 29:35
  Speaker 3: gourmet supermarket, which was I used to be a primary
• 29:37
  Speaker 3: school teacher and it was right near there, and I'd
• 29:40
  Speaker 3: go in and I'd spend one hundred dollars that I
• 29:42
  Speaker 3: did not have. And also, if you go in when
• 29:45
  Speaker 3: you're hungry, yes, more in my trolley. I'm hungry. I
• 29:51
  Speaker 3: always make sure i'm not, because otherwise I'll be like, oh,
• 29:53
  Speaker 3: those chips.
• 29:54
  Speaker 2: Are good, Like oh, yeah, what did I buy?
• 29:57
  Speaker 3: Did I buy that? So looking to your list, trying
• 30:01
  Speaker 3: to go once maybe twice a week, because otherwise you're
• 30:03
  Speaker 3: not impulse buying and throwing you know, four or five
• 30:06
  Speaker 3: extra things in your basket that you just don't need
• 30:08
  Speaker 3: or you think you feel like that night, but you know,
• 30:12
  Speaker 3: and then just get smart about actual groceries. So meat's
• 30:15
  Speaker 3: really expensive, so try and have more meat free nights.
• 30:19
  Speaker 3: If you really do need your meat, go for cheaper
• 30:21
  Speaker 3: cuts or cheaper options. So mince is a really good one.
• 30:24
  Speaker 3: It's usually Yeah, I love mince.
• 30:25
  Speaker 2: It gets a bad round getting into turkey mints.
• 30:28
  Speaker 3: Yeah, tyre. Yeah, it's more an American thing. Yeah, but
• 30:33
  Speaker 3: it's great.
• 30:33
  Speaker 4: It's just psychoaglic bowl with like sweet potato, turkey, mince
• 30:38
  Speaker 4: cheese and then tomato and onion with lime juice on
• 30:41
  Speaker 4: it and sour cream.
• 30:42
  Speaker 3: It is my favorite, and men the whole world, mince
• 30:45
  Speaker 3: in any type of roles is great like that, Yeah,
• 30:48
  Speaker 3: so go for mince. Mince is awesome. Frozen vege frozen berries,
• 30:53
  Speaker 3: So don't ever only buy berries if they're less than
• 30:56
  Speaker 3: four three.
• 30:57
  Speaker 2: Bucks aupun it, which never happened yes.
• 31:00
  Speaker 3: Summer, So I'm always frozen berries, any frozen vege. Often
• 31:03
  Speaker 3: they're better for you nutritionally because they're snap frozen at
• 31:05
  Speaker 3: the time that they're harvested. So don't think that frozen
• 31:09
  Speaker 3: veg ues are a shitty option. Or you know, look
• 31:11
  Speaker 3: what's in season. Canned, always go you canned beans, canned,
• 31:15
  Speaker 3: you know, canned tuna, can salmon. I have a full
• 31:17
  Speaker 3: chapter in my cookbook, my first cookbook, which is The
• 31:20
  Speaker 3: Humble Can of Tuna, because I'm like, why don't people
• 31:23
  Speaker 3: use tuna more in like meals like Tina pastas and.
• 31:27
  Speaker 4: Bemongering around that as well, and that is crazy, but
• 31:31
  Speaker 4: oh my gosh, thank that all of those tips are amazing,
• 31:34
  Speaker 4: and I think we're definitely.
• 31:35
  Speaker 2: Going to have to do a part two about like
• 31:37
  Speaker 2: grocery list.
• 31:38
  Speaker 4: Meal wrapping, and time poor.
• 31:41
  Speaker 2: We are also time poor. Thank you so much.
• 31:44
  Speaker 4: That has truly been This has been such an amazing episode.
• 31:47
  Speaker 4: And I really admire the way that you speak to
• 31:50
  Speaker 4: nutrition and food and women's health. So thank you for
• 31:52
  Speaker 4: also really pushing a messaging that is kind and helpful
• 31:57
  Speaker 4: and not damaging in any way. And we would love
• 32:00
  Speaker 4: to know we wrap all our episodes this way. What
• 32:01
  Speaker 4: has been your biggest life lesson on your journey?
• 32:04
  Speaker 3: This is a very basic one, but I do often
• 32:06
  Speaker 3: think I come back to it probably every second or
• 32:08
  Speaker 3: third day. Just don't be a dickhead.
• 32:13
  Speaker 2: I love that, But you can.
• 32:15
  Speaker 3: Just I just feel like I'm putting lots of Greek
• 32:21
  Speaker 3: group situations for work on sets and things like that,
• 32:24
  Speaker 3: and I find that as soon as you're friendly, as
• 32:28
  Speaker 3: soon as you're kind and open to meeting new people
• 32:31
  Speaker 3: and just saying a quick hello and having a chat.
• 32:34
  Speaker 3: It just settles people and it creates an environment really
• 32:38
  Speaker 3: quickly where there's no hierarchy, there's no oh, she seems
• 32:42
  Speaker 3: like a bit of a dick. It's just And that's
• 32:45
  Speaker 3: what I'm noticing in all the work I'm doing lately,
• 32:47
  Speaker 3: and that's what I try to teach my three girls
• 32:49
  Speaker 3: as well. Just be nice, be kind. I know you
• 32:52
  Speaker 3: might be having a shit day or whatever, but often
• 32:54
  Speaker 3: that makes you feel better. If you're having a shit
• 32:56
  Speaker 3: day and you are kind to someone, you have a
• 32:58
  Speaker 3: nice conversation and you smile and you have a little
• 32:59
  Speaker 3: gar and you walk away, it's it can improve your
• 33:03
  Speaker 3: day so much. So just you don't you don't, you
• 33:06
  Speaker 3: don't have to be better than anyone else. Just be
• 33:08
  Speaker 3: nice and kind and try and bring laughter to most
• 33:11
  Speaker 3: of the things you do in the day and it
• 33:13
  Speaker 3: will work out.
• 33:13
  Speaker 2: Okay, that was a great life lesson to finish on.
• 33:16
  Speaker 1: But for any of the chicks who don't follow you, yeah,
• 33:19
  Speaker 1: where can they learn more about you?
• 33:20
  Speaker 2: And yeah?
• 33:22
  Speaker 3: Sure, so my instant name is Wholesome by Sarah. Yeah,
• 33:27
  Speaker 3: or I've got a website with all my recipes on there,
• 33:30
  Speaker 3: so yeah, jump on and come and make some delicious food.
• 33:34
  Speaker 2: Oh my god, done that. Yes, I'm hungry. Yeah, actually
• 33:40
  Speaker 2: got me hungry.
• 33:40
  Speaker 1: But thank you so much for coming on, and thank
• 33:43
  Speaker 1: you to you chicks for having us in the ear holes.
• 33:45
  Speaker 2: We'd love to be here.
• 33:46
  Speaker 1: And thank you to m Ika that don't make it
• 33:48
  Speaker 1: today's episode.
• 33:49
  Speaker 2: Buzz all, Love you chicks.
• 33:50
  Speaker 3: Bye,