It’s the most wonderful—and delicious—time of the year! On this final 2024 episode of The Nutrition Couch, we’re helping you enjoy the holidays without the guilt or the extra kilos.

Here’s what we’re serving up:
Mindful Eating Tips: How to navigate festive feasts while staying satisfied, not stuffed.
Holiday Platters Made Healthy: Discover a supermarket appetizer that’s perfect for your celebrations and still dietitian-approved.
Back on Track After Christmas: Simple strategies to reset and refresh your nutrition before the new year.

Plus, we share our favorite holiday hosting hacks, discuss how to stay active amidst the chaos, and answer a listener’s burning question about post-holiday resets.

Whether you’re hosting the party or attending one, this episode is packed with practical tips to help you enjoy the festive season without compromising your goals.

It&rsquo;s the most wonderful&mdash;and delicious&mdash;time of the year! On this final 2024 episode of The Nutrition Couch, we&rsquo;re helping you enjoy the holidays without the guilt or the extra kilos.
Here&rsquo;s what we&rsquo;re serving up:
<ul>
<li>Mindful Eating Tips: How to navigate festive feasts while staying satisfied, not stuffed.</li>
<li>Holiday Platters Made Healthy: Discover a supermarket appetizer that&rsquo;s perfect for your celebrations and still dietitian-approved.</li>
<li>Back on Track After Christmas: Simple strategies to reset and refresh your nutrition before the new year.</li>
</ul>
Plus, we share our favorite holiday hosting hacks, discuss how to stay active amidst the chaos, and answer a listener&rsquo;s burning question about post-holiday resets.
Whether you&rsquo;re hosting the party or attending one, this episode is packed with practical tips to help you enjoy the festive season without compromising your goals.

Unlock your best health in just 30 minutes a week. Join the thousands of listeners who’ve transformed their lives with The Nutrition Couch, Australia’s top-ranked nutrition podcast. Each Wednesday at 6am AEST, dietitians Leanne Ward and Susie Burrell deliver powerful, bite-sized advice that’s easy to implement and designed to make healthy living simple and enjoyable.

Ready for a healthier you? Subscribe now and start your journey with actionable tips that fit seamlessly into your busy life. Don’t wait—your path to better health begins here with The Nutrition Couch.

Unlock your best health in just 30 minutes a week. Join the thousands of listeners who’ve transformed their lives with The Nutrition Couch, Australia’s top-ranked nutrition podcast. Each Wednesday at 6am AEST, dietitians Leanne Ward and Susie Burrell deliver powerful, bite-sized advice that’s easy to implement and designed to make healthy living simple and enjoyable.
Ready for a healthier you? Subscribe now and start your journey with actionable tips that fit seamlessly into your busy life. Don’t wait—your path to better health begins here with The Nutrition Couch.

The Nutrition Couch

Welcome to The Nutrition Couch, a weekly podcast from two of Australia’s leading dietitians & nutritionists, Susie Burrell & Leanne Ward. This is the first nutrition podcast that looks at weekly food & health trends. Every Sunday at 7am AEST, we will be uploading an episode that covers nutrition news, trending food products, case studies and we will also be answering our listener questions. Don’t forget to subscribe to the podcast so you never miss an episode and follow us on social media @the_nutrition_couch_podcast to ask us questions & see our food product reviews.

Want to enjoy the holidays without overindulging? This week on The Nutrition Couch, we share mindful eating tips, healthy platter ideas, and simple ways to reset after Christmas while still savouring every bite.

Holiday Eating Hacks: Stay Healthy, Enjoy Treats, and Avoid Overindulgence This Festive Season

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/c4eae890-ad7e-4e74-99a0-b24200c06334/transcript

If you have a family history of dementia or Alzheimer's and you have been wondering what you can actually do about it now, this episode has something important for you.

New Australian research from the Australian National University has found that people consuming higher amounts of magnesium daily had measurably better brain health as they aged, with brains appearing roughly a year younger at midlife compared to those eating the recommended daily amount. The problem is that most Australians are not even hitting the baseline, let alone the levels associated with brain protection.

Leanne and Susie break down what the research actually means, where magnesium is found in food, why so few people are getting enough, and what to look for if a supplement is the right option for you.

Plus, with apples hitting $8 a kilo and oranges at $10, they share their honest, practical strategies for eating enough fruit without the supermarket bill becoming genuinely painful.

In this episode:

The Australian National University study on magnesium and brain health: what 550mg per day actually does to your brain at midlife, why the standard recommended intake is not enough, and why women with a family history of dementia or Alzheimer's should be paying close attention right now

The best dietary sources of magnesium, why most busy women are falling well short of even the basic target, and the specific forms to look for if you are considering a supplement

Why cheap magnesium supplements are largely a waste of money, what magnesium oxide actually does in the body, and the forms that are genuinely well absorbed

Fresh fruit prices in Australia right now: why apples and oranges have become a budget item worth thinking carefully about, and the smartest ways to keep fruit in your diet without overspending

The case for frozen berries, tinned fruit in natural juice, baby-sized fruit portions, and a Saturday morning market trip that Susie says changes the weekly grocery bill significantly

The Heart and Soul Mexican chicken and bean soup: a different flavour, a whole food base, and $4.50 a pouch. Leanne and Susie give their honest verdict including the one number on the nutrition panel that gives them pause

The post-workout dinner question answered properly: can you skip dinner after an evening workout, what to eat instead, and why the timing of your meals matters more than most people realise

Why Leanne says the answer to "can I skip dinner" is almost always no, and what a balanced post-workout snack actually looks like if a full meal is not realistic

Shop Designed by Dietitians:

The Designed by Dietitians RESTORE triple magnesium blend uses three clinical forms of magnesium chosen specifically for absorption, sleep support, and muscle recovery. If you are not hitting your magnesium through food, it is worth a look. Find it at designedbydietitians.com

Join the private Designed by Dietitians Facebook community for exclusive content, upcoming webinars, and giveaways. DM Leanne or Susie on Instagram for the link.

If you have a family history of dementia or Alzheimer's and you have been wondering what you can actually do about it now, this episode has something important for you.
New Australian research from the Australian National University has found that people consuming higher amounts of magnesium daily had measurably better brain health as they aged, with brains appearing roughly a year younger at midlife compared to those eating the recommended daily amount. The problem is that most Australians are not even hitting the baseline, let alone the levels associated with brain protection.
Leanne and Susie break down what the research actually means, where magnesium is found in food, why so few people are getting enough, and what to look for if a supplement is the right option for you.
Plus, with apples hitting $8 a kilo and oranges at $10, they share their honest, practical strategies for eating enough fruit without the supermarket bill becoming genuinely painful.
In this episode:
The Australian National University study on magnesium and brain health: what 550mg per day actually does to your brain at midlife, why the standard recommended intake is not enough, and why women with a family history of dementia or Alzheimer's should be paying close attention right now
The best dietary sources of magnesium, why most busy women are falling well short of even the basic target, and the specific forms to look for if you are considering a supplement
Why cheap magnesium supplements are largely a waste of money, what magnesium oxide actually does in the body, and the forms that are genuinely well absorbed
Fresh fruit prices in Australia right now: why apples and oranges have become a budget item worth thinking carefully about, and the smartest ways to keep fruit in your diet without overspending
The case for frozen berries, tinned fruit in natural juice, baby-sized fruit portions, and a Saturday morning market trip that Susie says changes the weekly grocery bill significantly
The Heart and Soul Mexican chicken and bean soup: a different flavour, a whole food base, and $4.50 a pouch. Leanne and Susie give their honest verdict including the one number on the nutrition panel that gives them pause
The post-workout dinner question answered properly: can you skip dinner after an evening workout, what to eat instead, and why the timing of your meals matters more than most people realise
Why Leanne says the answer to "can I skip dinner" is almost always no, and what a balanced post-workout snack actually looks like if a full meal is not realistic
Shop Designed by Dietitians:
The Designed by Dietitians RESTORE triple magnesium blend uses three clinical forms of magnesium chosen specifically for absorption, sleep support, and muscle recovery. If you are not hitting your magnesium through food, it is worth a look. Find it at designedbydietitians.com
Join the private Designed by Dietitians Facebook community for exclusive content, upcoming webinars, and giveaways. DM Leanne or Susie on Instagram for the link.

New Australian research from the ANU links higher magnesium intake to better brain health and reduced dementia risk at midlife, and most Australians are not getting close to the amounts that matter. Leanne Ward and Susie Burrell break down the research, the best food sources, and what to look for in a supplement, plus practical strategies for keeping fruit in your diet when fresh food prices keep climbing, a new soup review, and whether you can skip dinner after an evening workout.

How Magnesium Protects Your Brain as You Age, Plus How to Eat Well When Fresh Food Prices Keep Rising

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/5faa41df-5d68-448d-9a6d-b45600b8222a/transcript

You picked the toastie instead of the burger. You got sushi instead of a sandwich. You grabbed rice crackers instead of chips. You are making the healthy choice, right?

Not always. And this week Leanne and Susie are talking about exactly that, the foods that feel like the lighter option but are quietly adding a lot more to your day than you realise. No guilt, just the information you actually need to make better calls when you are busy, hungry, and eating on the run.

In this episode:

The cafe and bakery foods that seem like a sensible choice but regularly clock in at 500 to 700 calories, including the toasted sandwich that is closer to a croissant than you think

Why sushi is not the light lunch most women believe it is, and what is actually happening when you compact that rice into three or four rolls

The rice cracker trap: why 10 rice crackers are nutritionally equivalent to two slices of bread, and which crackers are genuinely worth buying

Why hummus should not be counted as a protein source, and what to eat instead if protein is actually your goal at lunch

The new research linking ADHD and perimenopause: women with ADHD were twice as likely to experience perimenopausal symptoms in a recent European study, and what that means for how this group should be eating through the day

Susie's practical nutrition strategies for women managing both ADHD and perimenopausal symptoms, including why savoury, bulky meals and structured eating windows make a bigger difference than any supplement

A full breakdown of the types of ADHD most commonly seen in adult women, and why the hyperactive young boy stereotype has nothing to do with how it typically presents in women in their 30s, 40s and 50s

The Coles Kitchen Chicken and Corn Soup: 21 grams of protein, under 200 calories, $4.50. Leanne and Susie revisit one of their all-time favourite supermarket finds and explain how to build it into a genuinely complete lunch

Matcha versus coffee versus chai: is matcha actually better for you, or is it just more photogenic? Leanne breaks down the caffeine, L-theanine, and antioxidant research, and gives her honest verdict on the Starbucks matcha latte trend

Shop Designed by Dietitians:

Looking for evidence-based supplements made in Australia by two busy dietitian mums? Visit designedbydietitians.com to explore the full range.

Keep telling your friends about The Nutrition Couch so this show keeps reaching the women who need it most.

You picked the toastie instead of the burger. You got sushi instead of a sandwich. You grabbed rice crackers instead of chips. You are making the healthy choice, right?
Not always. And this week Leanne and Susie are talking about exactly that, the foods that feel like the lighter option but are quietly adding a lot more to your day than you realise. No guilt, just the information you actually need to make better calls when you are busy, hungry, and eating on the run.
In this episode:
The cafe and bakery foods that seem like a sensible choice but regularly clock in at 500 to 700 calories, including the toasted sandwich that is closer to a croissant than you think
Why sushi is not the light lunch most women believe it is, and what is actually happening when you compact that rice into three or four rolls
The rice cracker trap: why 10 rice crackers are nutritionally equivalent to two slices of bread, and which crackers are genuinely worth buying
Why hummus should not be counted as a protein source, and what to eat instead if protein is actually your goal at lunch
The new research linking ADHD and perimenopause: women with ADHD were twice as likely to experience perimenopausal symptoms in a recent European study, and what that means for how this group should be eating through the day
Susie's practical nutrition strategies for women managing both ADHD and perimenopausal symptoms, including why savoury, bulky meals and structured eating windows make a bigger difference than any supplement
A full breakdown of the types of ADHD most commonly seen in adult women, and why the hyperactive young boy stereotype has nothing to do with how it typically presents in women in their 30s, 40s and 50s
The Coles Kitchen Chicken and Corn Soup: 21 grams of protein, under 200 calories, $4.50. Leanne and Susie revisit one of their all-time favourite supermarket finds and explain how to build it into a genuinely complete lunch
Matcha versus coffee versus chai: is matcha actually better for you, or is it just more photogenic? Leanne breaks down the caffeine, L-theanine, and antioxidant research, and gives her honest verdict on the Starbucks matcha latte trend
Shop Designed by Dietitians:
Looking for evidence-based supplements made in Australia by two busy dietitian mums? Visit designedbydietitians.com to explore the full range.
Keep telling your friends about The Nutrition Couch so this show keeps reaching the women who need it most.

Leanne Ward and Susie Burrell call out the everyday foods women think are lighter options but really are not, from toasted sandwiches and sushi to rice crackers and hummus, plus new research on why women with ADHD experience significantly more perimenopausal symptoms and what to eat about it. Also: a 21-gram protein soup for $4.50 that is still one of the best finds in the supermarket, and the honest truth about whether matcha is actually better than coffee.

The "Healthy" Foods That Are Not as Light as You Think: Toasties, Sushi, Rice Crackers and More

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/5e5ac70a-607a-44a9-9a00-b44f00bd6ef8/transcript

The pub has quietly become one of Australia's most budget-friendly options for a family dinner out. And with the cost of groceries where they are right now, that is not going to change any time soon.

But if you are trying to eat well, the pub menu can feel like a minefield. Do you order the salad you do not actually want? Ignore the chips? Feel guilty for choosing the schnitzel?

This week Leanne and Susie are cutting through all of it with their honest, practical, no-guilt guide to eating at the pub, the RSL, and anywhere else that serves a $18 special. Plus they take aim at Subway's new high-protein marketing claims, and the numbers are not pretty.

In this episode:

How to navigate a pub menu without ordering a salad you do not feel like and still ending up hungry an hour later, including the exact strategies Leanne and Susie use themselves

Why splitting a meal is often the smartest move at a pub, and how to do it without missing out on protein

The entrée trap: which pub starters are quietly adding hundreds of calories before your main even arrives, and which ones are genuinely worth ordering

Why the pub salad is often not the healthy option it appears to be, and what to order instead if your goal is to keep calories in check

Subway's new Packed with Protein range: Leanne deep-dived the nutritionals so you do not have to, and what she found about that 54-gram protein footlong will genuinely surprise you

Why the Subway wrap is almost never the healthier choice over the bread, despite what most people assume

The chocolate-coated health bar that is being heavily marketed to pregnant and breastfeeding women. Leanne and Susie break down the ingredient list and the saturated fat content, and explain why it has more in common with a chocolate bar than a snack bar

The listener question: is a mini Coke a few times a week really a problem? Leanne and Susie give an honest, nuanced answer that is more useful than a simple yes or no

Shop Designed by Dietitians:

Looking for supplements that are actually formulated to clinical doses with real ingredients? Visit designedbydietitians.com to explore the full range.

Keep telling your friends about The Nutrition Couch and join the private Designed by Dietitians Facebook community for exclusive content, giveaways, and free webinar recordings. DM Leanne or Susie on Instagram for the private link.

The pub has quietly become one of Australia's most budget-friendly options for a family dinner out. And with the cost of groceries where they are right now, that is not going to change any time soon.
But if you are trying to eat well, the pub menu can feel like a minefield. Do you order the salad you do not actually want? Ignore the chips? Feel guilty for choosing the schnitzel?
This week Leanne and Susie are cutting through all of it with their honest, practical, no-guilt guide to eating at the pub, the RSL, and anywhere else that serves a $18 special. Plus they take aim at Subway's new high-protein marketing claims, and the numbers are not pretty.
In this episode:
How to navigate a pub menu without ordering a salad you do not feel like and still ending up hungry an hour later, including the exact strategies Leanne and Susie use themselves
Why splitting a meal is often the smartest move at a pub, and how to do it without missing out on protein
The entr&eacute;e trap: which pub starters are quietly adding hundreds of calories before your main even arrives, and which ones are genuinely worth ordering
Why the pub salad is often not the healthy option it appears to be, and what to order instead if your goal is to keep calories in check
Subway's new Packed with Protein range: Leanne deep-dived the nutritionals so you do not have to, and what she found about that 54-gram protein footlong will genuinely surprise you
Why the Subway wrap is almost never the healthier choice over the bread, despite what most people assume
The chocolate-coated health bar that is being heavily marketed to pregnant and breastfeeding women. Leanne and Susie break down the ingredient list and the saturated fat content, and explain why it has more in common with a chocolate bar than a snack bar
The listener question: is a mini Coke a few times a week really a problem? Leanne and Susie give an honest, nuanced answer that is more useful than a simple yes or no
Shop Designed by Dietitians:
Looking for supplements that are actually formulated to clinical doses with real ingredients? Visit designedbydietitians.com to explore the full range.
Keep telling your friends about The Nutrition Couch and join the private Designed by Dietitians Facebook community for exclusive content, giveaways, and free webinar recordings. DM Leanne or Susie on Instagram for the private link.

Leanne Ward and Susie Burrell share their honest, practical guide to eating at the pub without derailing your diet, including what to order, what to avoid, and why the salad is not always the answer. Plus: Subway's high-protein range put under the microscope and the results are misleading, a chocolate-coated health bar exposed for what it really is, and a straight-talking answer on whether a mini Coke a few times a week actually matters. Real advice, no guilt, no fluff.

How to Eat at the Pub Without Derailing Your Diet, Plus the Truth About Subway's High-Protein Range

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/162a050a-79f2-49c0-99ae-b44800c4b40e/transcript

Holiday Eating Hacks: Stay Healthy, Enjoy Treats, and Avoid Overindulgence This Festive Season

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