00:00:03:07 - 00:00:16:23
Chris
Hello and welcome to the ending Buddy Burnout show. We are your host, Chris and Filly, co-founders of a multi winning functional medicine practice serving busy people with energy, mood and gut issues.
00:00:17:00 - 00:00:24:21
Filly
Well, business, addictive doing, people pleasing and perfectionism might be the norm. It's not normal and it's a major contributor to health issues.
00:00:25:00 - 00:00:38:04
Chris
Our goal with this show is to give you a holistic root root cause approach to healing your body so that you don't have to continue doctor or diet hopping or popping a gazillion supplements hoping something might stick.
00:00:38:05 - 00:00:46:07
Filly
So get ready to heal your body. Get your spark back deeply, connect with yourself, and step into the life of your dreams.
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Chris
Let's dive in.
00:00:56:02 - 00:01:19:12
Filly
Hello everybody! Welcome to the podcast. I'm so excited to share this guest interview with you. Chris and I spoke to Teresa Carter, also more famously known as The Healthy Chef. If you haven't heard of her, I don't know where you've been in the last decade. I was it was definitely a fangirl moment when Teresa said yes to coming on to our podcast.
00:01:19:12 - 00:01:49:01
Filly
So back 12 years ago when I started my own healthy eating journey, as the first point of calling to trying to heal my body, Teresa's recipes quickly became my go to for transitioning from processed to whole foods. So not only her recipes really simple and easy and nourishing, but they're also super delicious. I have her newest cookbook, Simple Healthy Recipes, which is literally my Bible of all cookbooks.
00:01:49:01 - 00:02:15:16
Filly
I can highly recommend it and as you hear it, soon when we start chatting to Teresa that she has graciously given us three copies of her new cookbook to give away to listeners. So make sure you head over to our Instagram profile to, to enter the giveaway. Just a bit about Teresa Carter. So she is a classically trained chef over 20 years.
00:02:15:16 - 00:03:00:21
Filly
She's a nutritionist, fitness trainer, and the founder of The Healthy Shift. She is a household name in Australia and around the globe and is a renowned wellness expert. Teresa Carter is also the author of ten best selling healthy cookbooks, Nutritional Recipes, and she has also created the Healthy Range of beautiful, pure natural supplements, including protein and collagen. Teresa's recipes have been featured in time magazine in the USA, The Sydney Morning Herald, Daily Telegraph and Delicious Magazine, and she's also appeared on numerous TV shows including The Today Show, sunrise, The Morning Show, studio ten and The Biggest Loser Australia site.
00:03:00:23 - 00:03:32:04
Filly
You can kind of see why I'm so excited to have Teresa on our podcast today. We really dig into all things healthy eating in context of body burnout and using food as medicine, and also different supplements to support energy, mood, gut issues. And Teresa also gives us so many great tips around, making healthy eating simple. So, so excited to share this episode with you today!
00:03:32:06 - 00:03:47:15
Chris
Welcome everybody to the Ending Body Burn out show! We are really excited to have our special guests on today's podcast. So Teresa Carter, I am excited because.
00:03:47:17 - 00:03:49:12
Filly
Chris got me and fifth day present.
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Chris
I did.
00:03:50:16 - 00:04:11:21
Filly
Oh, here we go. Same for anyone on YouTube. I'm honing up phrases like Bible. It's massive. I know all your cookbooks are massive. Is this is like so special, so simple, healthy recipes. And I've been cooking along with Teresa for the last 12 years. So I'm just really very grateful that you said yes to coming on to our focus today.
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Filly
And I can't wait to ask you all the questions.
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Chris
I can, I tell you. Yeah.
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Filly
Oh, yay, simple healthy recipes.
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Chris
Can I say why I like the this specific reason why I bought the what Teresa's book for you.
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Filly
Yeah, because it's pretty.
00:04:28:07 - 00:04:50:00
Chris
It looks cool. Yeah. Like it's also it's such a cool looking book. We've just recently published a book as well. And so I'm noticing cool, pretty books everywhere I go. And yours is awesome. I get it looks great. I was excited. Yeah, yeah.
00:04:50:02 - 00:04:57:10
Teresa
It's so good doing the whole creative process. in which you guys did, you do all the design and all that sort of stuff in the book as well.
00:04:57:12 - 00:05:01:02
Chris
We didn't do all of it. We did, we had a bit of.
00:05:01:04 - 00:05:05:23
Filly
The graphics and stuff. Yeah. I mean, we had him back and forth with the graphic designer for sure.
00:05:05:23 - 00:05:13:04
Chris
It was. Yeah. Had our hand on it. Yeah. but, the cover was like graphic design mostly.
00:05:13:06 - 00:05:17:16
Filly
Well, you know, we're sharing the ideas of what it wants to. We want it to look like.
00:05:17:16 - 00:05:19:04
Chris
Okay, that's true.
00:05:19:06 - 00:05:22:07
Teresa
Like, it's a nice creative process, isn't it? It's great. Yeah. It's.
00:05:22:07 - 00:05:22:22
Chris
Yeah.
00:05:23:00 - 00:05:38:04
Filly
The other thing I wanted to show you is there are a lot of pink tabs in the book at the moment. So my daughter Poppy, who is almost 12, she does not like cooking or cleaning or, you know, anything kind of like slightly domesticated.
00:05:38:05 - 00:05:39:11
Chris
To do the work.
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Filly
But she has devoured your book. Like, literally, she just looks through all of the pretty pictures and she decided she's doing a fundraiser at the moment for a youth trip she's going on, and she chose to cook all the things from your book to sell. Oh, wow. So she's.
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Teresa
Centrepiece?
00:05:57:20 - 00:06:08:18
Filly
Yeah. Not all the things. Just like the biscuits in some of the breads. And so she's selling Teresa Curry's, products at the moment, you know. How cool is that?
00:06:08:20 - 00:06:22:14
Teresa
That it's so cool. That's. And that's what I want to do. I want to inspire people to get back into the kitchen, just cook, change it up a little bit. You know, you need to change if you ingredients, you know, and so and so be it. But yeah just cook and have.
00:06:22:16 - 00:06:30:17
Filly
Yeah. And I love how yummy they are. And also really simple like I made the tahini cookies. The other day in oh So Good and everyone loved them.
00:06:30:18 - 00:06:34:16
Teresa
I, you know, just one single ingredient, like they were Teresa's.
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Chris
Yeah. Oh, yeah. Okay. So they're great.
00:06:39:18 - 00:06:59:06
Teresa
So glad you. God. Yeah. It was. It's such a it's such a great project to work on. It was basically all I actually do the recipe. Hubby will take this photo and he'll he'll will taste test it to see whether it's worthy or not, whether it makes the book and it makes the book and or not or gets thrown in the bin.
00:06:59:06 - 00:07:01:06
Teresa
But most of the time they go.
00:07:01:08 - 00:07:22:07
Filly
So cool. Now, talking about the cookbook just right at the start, if listeners jump over to either you're on my Instagram profiles, we are doing a giveaway. Three lucky people will receive a book, so make sure you jump over there. in the week of this podcast being released, which will be 2nd of July.
00:07:22:09 - 00:07:33:01
Chris
Before we go on. Yeah, your husband's a taste test. what a great job that would be like, by the way. That would be amazing. I love that as a job description.
00:07:33:03 - 00:07:55:09
Teresa
You know, it's fantastic because he's got a really lovely, nice, subtle palette. You know, it's not it's not too extreme on the range. It's nice and balanced. So you know like if it's I don't know, I really like I like his balanced palette. So he's you know, so he tells me whether it's good or too spicy or too hot or whatever.
00:07:55:09 - 00:08:03:13
Teresa
And you know, I'll adjust it based on what he thinks, you know, because if he comes back, well, that's good. You know, I need to make it a second and third time as well.
00:08:03:17 - 00:08:04:20
Chris
00:08:04:21 - 00:08:27:20
Filly
That's cool, that's cool. Nice. Now, I need to find that a lot of people who move into the healthy eating space often have their own health issues that you have used to. The food is medicine to really overcome. You have to start there. In terms of I know that you had gut issues. I mean system issues growing up as an adult.
00:08:27:22 - 00:08:58:05
Teresa
Yeah for sure. Look, it started off like really, really early on. you know, when I was 2 or 3 years old, even, I remember, you know, I've always suffered from chronic constipation, slow bowel transit, and all of that from when I was very, very young. I remember my, my great grandmother putting little soap suppositories, you know, in my behind, you know, all that sort of stuff, you know, living off Castor oil, all that, sort of, all that sort of stuff.
00:08:58:05 - 00:09:26:16
Teresa
And they had pneumonia numerous times, and I was very young. And so my new system was, was was pretty short. I think, you know, and I these sort of, you know, I think you're in that search through the rest of your life, I suppose, to try and find a solution or even not a solution, but a way to, to balance all those symptoms and, and to move forward and just improve your health and well-being, basically.
00:09:26:18 - 00:09:54:00
Teresa
So I tried pretty much, you know, tried everything in that. I think that's what inspired my journey towards what I do now. You know, in whether it's in the, in the fitness industry to whether it's cooking better, and learning to balance that the exercise risks that triangle that I keep going on about with everything so that balance wisdom, moderation and so forth.
00:09:54:00 - 00:09:55:11
Teresa
Yeah.
00:09:55:13 - 00:10:19:07
Filly
So with the gut issues, if we kind of dig in to that side of things, because I know that a lot of our listeners and also clients have a lot of gut issues. It's often comes with body burnout because your system gets stuck in fight flight, shuts down the gut. What did you see? How did you heal from that in terms of just supporting bowel motions, the gut stuff, the immune stuff?
00:10:19:09 - 00:10:44:19
Teresa
Yeah. Look, I think, you know, in the in in the earlier days, it was just even, you know, I pretty much saw like ten gastroenterologists and anybody, every health professional that you say has a different type, you know, and not there's not a one size fits all scenario in terms of health. You know what? What works for one person might not work for the other person.
00:10:44:21 - 00:11:17:07
Teresa
And there's so when it comes to the gut, yes. You know, like it I suppose it it's the centre. And for everything, you know, it produces serotonin. It helps with your immune system. you know, you're depressed, you know, it's that whole gut brain axis, taut and type of thing. So it's about, I suppose it's, so and, and for me, for me, it was if I was, if I was stressed, it made it even worse, purely because I myself am a highly strung person.
00:11:17:07 - 00:11:27:16
Teresa
And I'm always, you know, you know, it's it's all or nothing for me. So, I'm sure you're the same. Phillipa.
00:11:27:18 - 00:11:32:12
Filly
it's been a long journey of unravelling those patterns, abilities.
00:11:32:14 - 00:11:56:19
Teresa
And, you know, you're still learning to know yourself. There was a time. There was a time when, When I had the Healthy Chef cafe. over in 2006. And I started in this amazing cafe in Avalon Beach here in Sydney. And, I was really burning it really, really quickly. It was long hours, 18 hours a day, seven days a week, no days off.
00:11:56:19 - 00:12:21:04
Teresa
And, I think I was, I you know, I had symptoms, you know, I was I was tired all the time. I wasn't sleeping right. I wasn't eating raw. I wasn't, you know, doing anything. Right. So that whole triangle was all out the door, and there was a stage there where I couldn't move my arms. I had pains down the side of my arm, and I said to a sit down husband, if I don't stop, I'm going to die.
00:12:21:05 - 00:12:39:14
Teresa
this is it. You know it is. This is this is it. I can't keep going on like this. So I think that was a transition for me to, slowly step out of the cafe, sell, sell the cafe. Because it was just trying to manage too many things. it was amazing. It was an amazing thing that I developed.
00:12:39:14 - 00:13:02:16
Teresa
Obviously we had we had, you know, it was it was one of Sydney's best health and cafes made everything from scratch. We had so celebs like, you know, Megan Gale, Elle Macpherson and we had Kelly Slater, we had all these big names coming to the cafe all the time. And I was in there working at 24, seven and, you know, I'm not a machine.
00:13:02:16 - 00:13:28:07
Teresa
No one is. And you can you can only you can only go for so long. And they want that that nice balance there. So, you know, that allowed me I think that that's, you know, inspired me to go, okay, go to step back, go to other people, take control. so they made my way of selling the business and starting starting the healthy chef in terms of what we do now, the supplements and whatnot.
00:13:28:07 - 00:14:00:02
Teresa
But learning to be kinder to myself, and, and I suppose starting a regime of, of eating better sleep and sleeping and sleeping better. My, my immunologist was telling me, you know, to a trees that you get burnt out, you've got your you've got. No, I mean, sister just shot your hormones a shot. you've got to include more protein into your diet, which is, I suppose, which is why, protein was a very first thing when I started my supplement brand.
00:14:00:04 - 00:14:31:22
Teresa
the very first thing that, you know, that I've bought out because it's it's the life, you know, it's essential to, you know, a healthy immune system, which supports, supports, supports hormones. It, builds, builds and sustains lean, you know, lean. Lean muscle does everything so and so many things for the body. And I couldn't actually find a pure form, you know, because I needed, both my both my immunologist and my cardiologist was saying, Tracy, you need like, two grams per kilo of body weight.
00:14:32:03 - 00:14:53:04
Teresa
It's protein. You're not getting enough. So I had to support that in ways and shakes and whatnot. I suppose that's why I was, I was I was designing products for myself and also for my husband. You know, both the both of us also signed before both of us are from Perth and after hitting Sydney in, you know, 20 or 20 years ago, we've hit the ground running.
00:14:53:04 - 00:15:06:15
Teresa
You know, we we haven't stopped since. And you know, it's like, work work work work work, work quickly, you know, and then obviously it's just there was no downtime. So anyway, yeah.
00:15:06:17 - 00:15:16:01
Filly
with the protein that you're talking about in terms of not being able to get enough, was that because you literally couldn't eat enough or just not absorbing it through the gut because of all the gut issues?
00:15:16:02 - 00:15:54:11
Teresa
I think both. I think I've always had absorption issues. Anyway. I remember, you know, I've had been having an iron in fusion an or an iron injection event since I was 20 because my because my body just wasn't absorbing what, what and what I needed to end to absorb. And same with the protein. Like when you think of, you know, two grams per kilo of body weight, that's like almost like, you know, 120g a day of protein when you think, that like 100g of salmon has maybe 20g of protein, you know, and how much of that you need every day or, you know, an egg, I mean, has like six grams.
00:15:54:13 - 00:16:23:08
Teresa
So going, okay, cool. If I just, you know, supplement that with at least a shake that has 30g. That's good. That's, that's a, that's a third of what I need. This is good I can I know I've got it, but yeah it is to do with everything's to do with what you can get, what you think. And also, you know, your absorption issues and, and as opposed to having food there, that's like with my other stuff.
00:16:23:08 - 00:16:48:20
Teresa
So whether it's magnesium or grains, you know, it's instantly absorbed into the body. Your body doesn't need to digest it. So to me, keeping, sort of like, a low residue style of diet because of my gut issues and absorption issues. you know, something that your body didn't need to digest too much was. It was a it was a good thing.
00:16:48:22 - 00:17:11:16
Filly
so let's maybe dig into the three main, symptoms that we see in people running, who have body burn out and they're often running. It's busy overwhelm the fight flight type patterns of energy moving gut issues. So if we go over those three symptoms in terms of what do you find is most helpful for my food is medicine, but also from a supplement point of view.
00:17:11:17 - 00:17:14:22
Filly
So we energy issues, maybe we'll start there.
00:17:15:00 - 00:17:38:04
Teresa
Yeah I think look for for all of them. It's you know yeah. Food and lifestyle therapy is is is the key. And for me and for all for all three Mediterranean always Mediterranean style diet focus on quality proteins, healthy fats, lots of vegetables. I think you've got to have that as a, as a, as a whole.
00:17:38:06 - 00:17:59:03
Teresa
but, maybe for and for energy, it's that, it's that triangles making sure you've got quality protein, you've got healthy fats, you've got vegetables and you've also got lots of hydration as well. I think that and for energy, a lot of us, especially next winter, you forget to drink water. You might have a thick saying it's freezing.
00:17:59:03 - 00:18:23:07
Teresa
And then and then you know, you're lacking energy, you're sluggish, your body hasn't got that hydration to keep things moving, wise. You know, protein powder, magnesium, B vitamins, Coke Q10 helps convert food to energy. Vitamin D, get out in the sun, get some sunshine. maybe check your iron levels as well. Check your hormone levels.
00:18:23:09 - 00:18:41:16
Teresa
and making sure you're getting enough protein, supports blood sugar metabolism, all of that. So, I suppose, and also getting out there and moving and making sure you're getting enough sleep, you know, always that triangle food movement and some form of rest.
00:18:41:17 - 00:18:42:03
Filly
Yeah.
00:18:42:07 - 00:19:09:07
Teresa
Yeah. And same with the mood. If you're going into the mood side of things. then for me oily fish, salmon, sardines mackerel walnuts chia seeds are fantastic plant based sources. You've got you know, you've got sesame seeds which are high in Taurus, same tomatoes in Spain tastic. The mood, health. And you've got apple cider vinegar, fermented food cream, probiotics as well.
00:19:09:09 - 00:19:35:22
Teresa
Kiwi fruit. Fantastic. Helps. And it's a great prebiotic. Helps with and peristalsis as well. good. probiotics. The South flies and make three and make it three. Cheese. It's, like these fantastic little chia pudding for husband, which is just, you know, white chia seeds, some protein powder, some water, with it up and it's and, and cocoa powder.
00:19:35:22 - 00:20:05:10
Teresa
It's this fantastic little, little tea pod, which is fantastic. It's also fantastic. you know, I suppose, you know, like, with, with their food, about 30% of your brain is made up of omega three. So you need you need that. That's fantastic mood food as well. So you do get that and make it three. And also the gut bacteria, you know, 95% of the serotonin is manufactured in the gut.
00:20:05:12 - 00:20:41:07
Teresa
So it's that it's that whole thing. If you're depressed, depressed, it's going to affect you got, you know, yeah, maybe. And so many people with gut issues and you know, like you got you got candy that like, a few years ago I had ten data and I tried, you know, took a year to look, took a year of, you know, sugar free, sugar free, making sure that, you know, making sure you get your bone broth, making sure you nourish your knee system, making sure you, you're doing all these right things and it just doesn't go away.
00:20:41:07 - 00:20:57:09
Teresa
And, took a, took a lot, in conjunction with, you know, some guest gossips and stuff like that with my gastroenterologist. We got we got riveted to the whole thing, but it took it. Took it. Yeah, yeah. It's not that so.
00:20:57:09 - 00:21:11:07
Filly
Yeah. Yeah. I like that you mentioned kiwifruit which is in one of your products, your supplements. but there's research studies that show you that two kiwi fruit a day can help with constipation. I'm just raving. Good. Yeah.
00:21:11:09 - 00:21:46:05
Teresa
I was telling that to my dad because like, you know, like, I love it's one of my, if you will, you know, for and for me being being great and regular and going to the toilet and having that bowel movement for me, you know, everything for me has been designed to the gut, by the gut having, you know, having like, transit time all through and growing up even now, you know, that's why we, you know, we have magnesium in our products that we, you know, you have a good prep in probiotic, like kiwi fruit, which is tasty because, you know, it really helps that movement.
00:21:46:05 - 00:22:09:08
Teresa
Other rather than, having a bulking top and storing your diet that, you know, it just bulks it up but doesn't help move it nicely throughout the peristalsis. And I was just saying to dad, dad, eat a couple of kiwi fruit today. You know, you're sitting in bed, you know, he's, he's in a nursing home over in Perth and, you know, and no one moves.
00:22:09:08 - 00:22:29:06
Teresa
They all just lie there and sit there, get out there, move a little bit, eat a couple of kiwi fruits or you prunes or whatever. And he was amazed. You know, I, you know, like how just two simple things. yeah, I know I'm going every day now, you know, and let's take this high in vitamin C as well.
00:22:29:12 - 00:22:42:04
Teresa
And it's helped producing the good bacteria in the gut. So prebiotics it's going to help the part of the probiotics and then everything. It's just going to help to nourish and and lead you know. And you're going to feel that fatigue too.
00:22:42:06 - 00:23:04:17
Filly
Yeah. Even simple things like cycle. I don't I can't do it right now because I can't stand out fit the when movement with your belly like you were talking about sleep, sleep eating movement. where you just moving your belly in and out is also enough just to get that motility happening. We got, like, such simple things that people can integrate into their day.
00:23:04:19 - 00:23:12:00
Teresa
Oh, yeah. Yeah. No, it's it's fantastic. It's the mate all about motility and getting it moving. Yeah yeah.
00:23:12:02 - 00:23:37:08
Filly
Yeah. Now we work with a lot of people and I'm sure there's a lot of listeners to body burnout, busy patterns where that can often show up. As for perfectionism, and I've found this with some clients that have started working with this, that they get so fixated on trying to do everything right, trying to eat perfectly, trying to do the diet or whatever it is, whatever the protocol is.
00:23:37:10 - 00:24:01:19
Filly
And in trying to do it all right, it actually prevents them from being able to heal. I'm curious around like, if you if you've seen that whether in yourself or other people and any words of advice to help people moving to healthy eating with more ease and flow as opposed to kind of like fee based, I need to do it perfectly to get the results.
00:24:01:21 - 00:24:11:13
Teresa
Yeah, I'm sure you the same sort of personality. I'm an all or nothing personality. in effect, correct is really the same, you know? so.
00:24:11:15 - 00:24:12:07
Chris
I think.
00:24:12:07 - 00:24:13:06
Filly
I used to.
00:24:13:11 - 00:24:14:13
Chris
Be. Yeah.
00:24:14:15 - 00:24:16:06
Filly
I feel like, I mean, like, look, at that.
00:24:16:06 - 00:24:17:11
Chris
Time, I actually.
00:24:17:13 - 00:24:18:06
Filly
Sometimes.
00:24:18:06 - 00:24:22:17
Chris
I'm probably more that all or nothing than you are. Well, when you're more perfectionist.
00:24:22:18 - 00:24:45:03
Filly
The reason why I'm asking this question is because when I started moving in to trying to heal my own health issues, and I started working first on nutrition, that I definitely started out with this perfectionism pattern of, I'm going to go sugar free for six months. And I was very good at doing it, but it was it actually caused my nervous system to be very flighty.
00:24:45:03 - 00:24:54:15
Filly
Even though I was putting beautiful food into my body, but my body wasn't responding to it in the way that it could have, I think.
00:24:54:20 - 00:25:18:13
Teresa
I think both of us, I think the most of us, like I'm a perfectionist as well, and I think everything's just going to be perfect. And I and I think you got to keep that 80, 20% approach. You know, I think it's fantastic. You know, 20% leave a little as well. Just don't become too obsessed about it all and just learn to relax, balance, wisdom, moderation.
00:25:18:17 - 00:25:39:16
Teresa
You know, the it's not perfect life isn't perfect, but it's great. It's live on that, live on that scale. And, you know, do you do the best you can? I, you know, I used to think I. Yeah. In fact, and back in the day, I was into kickboxing, I was into road cycling, bodybuilding, all that sort of stuff.
00:25:39:16 - 00:25:59:01
Teresa
I thought I was a machine and everything had to be perfect, and. But, you know, you need it. It's taken me a long time to think. Oh, shit. I've got to slow down here. I'm going to be kind to myself. It's about being kind to yourself, learning to take the time off on the days off. but switching off is hard as well.
00:25:59:03 - 00:26:23:02
Teresa
You you, you know, for me, you know, I keep thinking at work what I'm going to do and, and, and then. But but sometimes, sometimes to me, I've got to step away from that. And, when I got home to see dad or family over to Perth, that's where I find I switch off 100%. Where, you know, I'm looking after my, you know, I'm looking after dad or, you know, going out or cooking for other people.
00:26:23:04 - 00:26:43:22
Teresa
I can just totally focus on something else other than just work. Yeah. Okay. It's good. Yeah. Because you're focusing on other things and you're focusing on yourself and and you're relaxing as well. But I think, for me as well, I've got to have a routine. Most of us is fine. You know, you've got to have that routine and routine of white up.
00:26:44:00 - 00:27:01:03
Teresa
Have some more, go for a walk, get the exercise done. Take myself, have a protein shake. If you if you programme yourself into a system and have that least a bit of that morning routine you set for the day, you know we had a nice little over.
00:27:01:05 - 00:27:22:08
Filly
That morning routine can be really helpful to whether you're someone who might be an all or nothing got to do everything right or the other side where it's like I really like actually struggle doing anything for myself. that when you can do the important things first generally it sets you up for a better day anyway.
00:27:22:10 - 00:27:39:01
Teresa
Yeah, I think so. I think if I've got a for me, if I've got a set that maybe it's a couple of hours in the morning for me, I've got to do some sort of movement, you know, whether it's a walk or a bit of a, you know, a bike ride or something like that. I feel so much better.
00:27:39:03 - 00:27:58:09
Teresa
And then that and then and then I, you know, have a good break, you protein shake or whatever I do. And then that sort of sets me up for the day. And, you know, I'm a happy girl, you know, I'm kind of relaxed. I'm not a nightmare. And then my husband doesn't have to spend half the time outside of the house because I'm just too unbearable.
00:27:58:09 - 00:28:03:15
Filly
Oh, that sounds amazing. But.
00:28:03:17 - 00:28:36:15
Filly
another another pattern that a lot of listeners have. you feeling really busy and time for? And I love your philosophy around eating and eating healthy. So you're a big advocate for simple, healthy eating. what are you what are your best tips for someone who might not yet be eating whole foods healthy? They're trying to transition, but they're just really struggling, and it's so much easier just to grab some baked beans or to drive through McDonald's.
00:28:36:17 - 00:28:37:09
Filly
What are you best?
00:28:37:09 - 00:28:52:02
Teresa
It's my best. It's, You know, I'll keep it. Keep it simple, keep it fresh. Make it so. Make it yourself and know what's in the food you eat. I never, ever, ever trust anybody cooking food to me. you know, I.
00:28:52:02 - 00:28:54:11
Filly
Know even if you came to my house.
00:28:54:13 - 00:29:10:17
Teresa
Right now, it's for me. I just, I thought, yeah, I look out because I know you putting love into the food. Yeah, it just really depends. But if I go to a restaurant and why not? I might have a bit of a pick here and there. But, you know, honestly, you don't you don't know what oils I've used.
00:29:10:17 - 00:29:29:18
Teresa
It could be rancid oils. You don't know where the food's come from unless you know the person. What or whatever. But if someone cooks food and you know they're miserable and tired, the energy goes into the food. I think, you know, for me, for me, I know if I'm cooking my own food, I know where the ingredients are coming, so I know how it's processed.
00:29:29:18 - 00:29:48:20
Teresa
I know the oils I'm using, and I'm just putting I'm putting all this love in my food. I know when I was, when I had the cafe, and it was, there were days, you know, there's a few days where I was like, oh, my God, I'm burnt out. crying, all this sort of stuff. I was feeling sorry for myself.
00:29:48:22 - 00:30:13:00
Teresa
And, my muffins didn't rise because, you know, and maybe that was because the energy was there or because I forgot to put baking powder in it. And I'm not quite sure why. Yeah, but, you know, it shows in the food and how you create it. So it's keeping it simple as well. A lot of us, when and when we cook, we've got to think, we've got to add all these things to our food.
00:30:13:00 - 00:30:39:14
Teresa
And these have a pantry full of ingredients, you know, all these spices and herbs. But I just like to keep it really, really simple. Keep the ingredients simple, keep it clean, fresh, make it yourself. And you know, you know, and there's no mystery. and you know, it's made with love for you and to nourish you. I know we have, 2 or 3 simple recipes that I go to as well.
00:30:39:16 - 00:30:50:07
Teresa
you know, in regards to my cooking, I'll make, some beautiful tuna fritters with a with a tin of tuna. I'm, you've got to try that. It's in is in.
00:30:50:07 - 00:30:54:20
Filly
The, the new one. Yeah. Okay. We'll be making it tonight.
00:30:54:22 - 00:31:13:03
Teresa
No, no, it's just the tuna can, maybe put some some spring onions or you put some other things in there might be. And, you know, you put an egg through that, or, you know, a handful of rice or whatnot, and you just fry them on the bottom on the stove and have it with a nice leafy salad or some steamed broccoli.
00:31:13:03 - 00:31:20:06
Teresa
It's fantastic. You don't eat them. You don't have to spend a lot of money. And, you just got to keep it simple. Yeah.
00:31:20:08 - 00:31:22:01
Chris
Can I can I ask you a question? Yeah.
00:31:22:01 - 00:31:22:12
Filly
Go for it.
00:31:22:15 - 00:31:23:04
Chris
So.
00:31:23:05 - 00:31:28:14
Filly
And I've got two stories to share, but a funny I just reminded me is Theresa was talking. Yeah.
00:31:28:16 - 00:31:51:06
Chris
It, Well, Theresa, I find my greatest challenge in the kitchen is stress. Anxiety, frustration, annoyance, fear. Speed. Hurry. Go do now. Get it done. Cook the food. Eat the food. Energy. now I can do more stuff.
00:31:51:08 - 00:31:54:01
Filly
But then you eat and then you don't want to eat the food because I'm.
00:31:54:07 - 00:31:55:08
Chris
I'm all shut.
00:31:55:08 - 00:31:56:10
Filly
Down. It's so weird.
00:31:56:11 - 00:32:09:03
Chris
My energy is so displayed. So you would definitely not like to eat my food because, you know, it's like you'd look at it, you'd be like, where's the love in this, Chris? I'd be like, oh, no food.
00:32:09:05 - 00:32:11:03
Teresa
No, I couldn't read. No.
00:32:11:05 - 00:32:19:09
Chris
How can I make the switch? Like, what's, what's, I love what you write. what you say I wrote keep it simple. Make it fresh, make it yourself.
00:32:19:15 - 00:32:29:16
Teresa
You love it, make it, make it yourself, you know. And that's that's actually right to me. To me, cooking is meditation. And, like, relaxing every time I do feels.
00:32:29:21 - 00:32:30:13
Filly
00:32:30:15 - 00:32:53:16
Teresa
Nice. I'll actually I'll start biting or doing something and relaxing because I know it's meditative for me. But cooking is lovely. I love to put on, I love to put on some beautiful French music, put some music on in the background. It's, you know, relaxing and I'll just, you know, stir a few things. And if you have, if you time for a lot of us our time pool, we've got ten, ten minutes.
00:32:53:16 - 00:33:11:11
Teresa
You can cook a great meal in ten minutes. Ten, 15 minutes, like the tuna fritters I've got. Like I've also in the book, I've got these beautiful one, fish in some sauce, where it's just a piece of fish in a tomato sauce. Tomato based sauce. Making a whole a ton of rice in about ten minutes. Happy days.
00:33:11:12 - 00:33:32:16
Teresa
I've got this amazing, read it to a genius. Read and read it to eat where you've got, you know, you've got the, you know, you've got, capsicum, zucchini, red onions and tomato and that one, that one beautiful dish that you've got. You can make five recipes. You can you can study, braise it for thought. You can make a sugar and eggs in it.
00:33:32:16 - 00:33:59:14
Teresa
You can stir beans or tuna through that. you can put pasta through. You can make it into a cottage pie or, or lasagne or whatnot. You can make into a soup, or if you've got some leftover veggies in the fridge, you know, bang, bang it in and make a frittata, you know, in ten, 15 minutes, it's you don't have to if you don't have to have it be gourmet chef with lots of ingredients.
00:33:59:14 - 00:34:06:08
Teresa
And just keep it. Just just keep it. You would have a nice spot, you know. And have a dance around the kitchen.
00:34:06:10 - 00:34:07:00
Chris
If I.
00:34:07:00 - 00:34:09:02
Filly
Can go naked if you want. Jesus.
00:34:09:04 - 00:34:38:12
Chris
What the heck. So. Well, that makes it weird what I was about to say. I was like, if I was at your house cooking with you girls on that weird feel, so. And you just looked at me and you were just like, Chris, why? You look stressed. What? What would be your advice to somebody? Maybe it's similar to me that maybe cooking hasn't traditionally been, joy, what would be your advice?
00:34:38:18 - 00:35:04:07
Teresa
You would dress in even in my kitchen? I might just get you, doing something like, you know, you can stay. Stay with the side. I might give you a nice glass of wine. You know, just a little pot where you could just, and in a meditative motion, you could just see. And then I'd be there in the corner, staring and sipping while I do the rest of the stuff.
00:35:04:09 - 00:35:09:22
Teresa
but, yeah, I think, you know, you guys should come over for dinner one day. If you're in Sydney.
00:35:09:22 - 00:35:10:18
Chris
You to be awesome.
00:35:10:18 - 00:35:12:10
Filly
We are actually coming in July.
00:35:12:15 - 00:35:21:14
Teresa
Oh, maybe. Maybe we'll maybe we'll cook. And, you know, we all put it on the podcast and we do it. And we would do it because.
00:35:21:16 - 00:35:22:21
Chris
It'll be.
00:35:22:22 - 00:35:31:20
Teresa
We're doing it. We'll do a dinner party and see how I see the three of us in the kitchen and, and, and we'll cook something awesome for the, for the guys, the viewers.
00:35:31:20 - 00:35:34:12
Chris
I'll be in the, I'll be in the corner stirring the pot.
00:35:34:17 - 00:35:37:21
Teresa
I, I love what do you love it? Yeah.
00:35:37:23 - 00:35:50:04
Filly
I love that you said that, though, because I've kind of said similar things to Chris, but he hasn't received it. but I say this with love because Chris used to hate the ocean, like, with a vengeance. But he was.
00:35:50:05 - 00:35:50:16
Chris
This is true.
00:35:50:17 - 00:36:03:03
Filly
You've been able to flip the switch for that to be really healthy and joyful and wonderful. So when you make the choice that you want to flip the switch, you can enjoy cooking.
00:36:03:05 - 00:36:04:03
Teresa
Yeah. I think the more.
00:36:04:03 - 00:36:06:04
Filly
Talking to the listeners. But also Chris.
00:36:06:10 - 00:36:27:23
Teresa
Yeah. You know, honestly, the more you do it, the more you enjoy it. Yeah. Like saying before, my husband has not cooked for 30 over 30 years and like he tries sometimes to get into the kitchen, I can't handle it because he's so slow going to get stressed out. And then I then I feel like Marco Pierre White and I want to yell and, you know, scream when they're eating it off.
00:36:27:23 - 00:36:38:15
Teresa
I know you're too slow. What are you doing? You know, and I'm pushing to the side. so yeah. So I think you're right. He's very good at stirring, you know.
00:36:38:17 - 00:36:40:05
Chris
Stirring.
00:36:40:07 - 00:36:43:09
Teresa
Guess I should say so.
00:36:43:10 - 00:36:44:01
Filly
Sorry.
00:36:44:03 - 00:37:04:15
Teresa
I'm a bit of a tyrant in the kitchen. Sometimes I don't yell too much. I'm not a yellow. But you know, but I expect I expect it to be. I was I was trained in the French tradition, like a traditional chef does. So I used to lots of French chefs yelling and screaming at me. I'm mad and throwing pots and pans at the wall and everything else.
00:37:04:15 - 00:37:24:20
Filly
But yeah, that was beginning. I have two little stories to share. One, when you're talking about the muffins and the, it's like a maybe I just didn't put the bicarb in. Maybe potentially. Chris has some past trauma because the one time you probably first made something for our children. Yeah. He put a tablespoon of bicarb instead of a tasting.
00:37:24:22 - 00:37:25:03
Chris
To the.
00:37:25:03 - 00:37:26:03
Filly
Pancakes.
00:37:26:05 - 00:37:31:18
Chris
The funny thing is, I quadrupled the recipe so it was full time.
00:37:31:20 - 00:37:41:21
Filly
And to this day, that was years ago. Like, our girls would have been babies and toddlers. But to this day, they still remember. They, like dad, never make his pancakes every.
00:37:41:22 - 00:37:44:07
Chris
I put a packet of bicarb into the.
00:37:44:08 - 00:37:44:13
Teresa
Yeah.
00:37:44:17 - 00:37:45:15
Chris
Pancakes.
00:37:45:17 - 00:38:02:23
Teresa
People usually done the bicarb thing on. Happens to a lot of people. I remember when I had the cafes and I had a, a little apprentice, chef. He just we'd, you know, he put a I think he put a cup of bicarb to go. I thought it was flour.
00:38:03:01 - 00:38:04:03
Filly
Oh, no.
00:38:04:05 - 00:38:08:11
Teresa
I and and they these muffins explode and. Oh.
00:38:08:13 - 00:38:13:02
Filly
Oh, my, that is so funny. So funny.
00:38:13:04 - 00:38:26:14
Teresa
Like idea. Yeah. Bike, bike bicarb. It's very it's very, it's very strong, like, I think, Yeah. Like a quarter of a teaspoon of bicarb is worth two teaspoons of baking powder. Yeah.
00:38:26:16 - 00:38:46:19
Filly
Yeah. Huge. and the other thing is, like you were talking about a lot of the recipes in your book. quick and easy and simple, which I just love. one recipe that I made the other day for Chris's birthday was the rice pudding cake. That's delicious. Hardly. Didn't read that. It takes a little bit of time, though, because you need to cook the rice and then it's.
00:38:46:19 - 00:38:52:22
Filly
And then it cools down and then you cook the cake. So we ended up just having pudding, but it was still delicious.
00:38:53:00 - 00:39:09:11
Teresa
And I think the rice pudding to me I love rice. It's what's it's one of those comforting things with bits. Right. You know, I, I've just I even just now cooked a pot of jasmine rice where I can, you know, if I wanted to, I could have then I can, you know, make it into a congee later on.
00:39:09:11 - 00:39:21:00
Teresa
Or I could, you know, quick meal is that and sold through some tuna and some green peas. And you have that with a bit of soy on the side. You can do lots of things with rice. yeah. It's comforting.
00:39:21:00 - 00:39:35:05
Filly
It is actually, I, I, I was having the rice pudding for breakfast too. The one in your book that should be the cake. But I was just like, oh, this is so nice. I've put a little bit of extra tumeric and some chia seeds and a bit of almond milk, and I was just, oh, I'm on Divine.
00:39:35:07 - 00:39:37:02
Teresa
Yeah, it's comfort food. Yeah.
00:39:37:04 - 00:39:42:06
Filly
Yeah. now I love treats. I think you love, love my treats.
00:39:42:11 - 00:39:44:23
Chris
Oh I love anything.
00:39:45:01 - 00:40:04:05
Filly
They make me happy I, I actually would say I'm an emotional aid because I just love food. Makes me happy. But I choose food that are nourishing and is good for me. So I'm okay to be emotional. Etta, what are your. Because I've made lots of your cookies and cakes and desserts. Other if you could name the top three.
00:40:04:09 - 00:40:10:09
Filly
Have you like sweet treats that everyone raves about? What would they be?
00:40:10:11 - 00:40:41:14
Teresa
Okay, top three easy. First one would be my gluten free banana bread. I think that's that's the rock star of everything. Then it would be my gluten free carrot cake with my frosting. And then the fourth one or the third one would be the world's healthiest chocolate cake. we olive oil and whatnot. I think all three, have semi sort of featured in all my books in some way with a different name.
00:40:41:16 - 00:41:04:15
Teresa
not, I changed the name, but purely because, I just there's the, there's such staples of what I write and what I've known known for, and I might tweak it slightly and, you know, it might be a little bit more olive oil here or a bit more cocoa powder. They just, slightly refine it, but they make they make each additions.
00:41:04:15 - 00:41:19:12
Teresa
And, you know, my husband's going, but you've already done this recipe. I'm good. No, no, no, but this is good. Another half a teaspoon of this in it is more of orange zest. So I'm going to change the name now. It's going to be different you know. And I made a little tweak here and there you know.
00:41:19:13 - 00:41:22:22
Filly
Yeah. Awesome. Chop chop chop chop.
00:41:23:00 - 00:41:47:17
Teresa
Right right. Yeah. So in it is in the in simple healthy recipes in the the world's healthiest chocolate cake is, you know, one of the chocolate cake recipes in there anyway with the beautiful avocado and beautiful coconut coconut yoghurt frosting. The gluten free carrot cake is in there as well with the beautiful things on top. And and so is the gluten free banana bread.
00:41:47:17 - 00:41:57:01
Teresa
But it's the skillet banana bread with the in the pan with the nice bananas on top. Yeah, you can have pudding as well, but they're the top three.
00:41:57:03 - 00:42:00:07
Filly
nice. I made choc banana one the other way too. That was good.
00:42:00:08 - 00:42:01:11
Chris
Oh, that was Theresa's as well.
00:42:01:11 - 00:42:08:12
Filly
Yeah. Everything's Theresa's. Chris doesn't realise it. He's just eating all of your recipes all the time.
00:42:08:14 - 00:42:12:05
Teresa
guys, we've got to cook together. One family started a.
00:42:12:07 - 00:42:13:03
Filly
He's so good.
00:42:13:04 - 00:42:16:00
Chris
Your husband and I can be the official taster there.
00:42:16:00 - 00:42:17:13
Filly
Like doing the stirring and.
00:42:17:13 - 00:42:19:05
Chris
Stir and fosters.
00:42:19:07 - 00:42:21:17
Filly
I don't know, you might actually.
00:42:21:19 - 00:42:22:21
Teresa
Yeah, well.
00:42:22:22 - 00:42:25:11
Filly
I'm so sorry. Am I good in the kitchen?
00:42:25:14 - 00:42:31:05
Teresa
No, no, I was asking gonna ask Chris, can you can you clean and you could clean up? I'm scrubbed, but.
00:42:31:07 - 00:42:32:15
Filly
I he can, I.
00:42:32:15 - 00:42:33:15
Chris
Can.
00:42:33:17 - 00:42:34:22
Teresa
You can scrub the pots.
00:42:35:02 - 00:42:37:15
Chris
Out. Done.
00:42:37:17 - 00:42:54:10
Filly
Question. because I was just thinking you might find me annoying to cook with because I'm not very I'm definitely not a perfectionist when it comes to cooking. I'm just kind of like, check that one in and check that one in on the rest. Is that a foot? Are you like that or are you a bit more like it has to be alright.
00:42:54:15 - 00:43:18:05
Teresa
Stephanie, I'm definitely take it another measure. you know, look, when you do, obviously cakes and things, you know, it's got to be white and measured to a certain extent because it's such a a like a chemistry thing with baking and desserts. but but with normal cooking, I sort of like, I have a look in the fridge and go, okay, I'm going to be frugal here.
00:43:18:05 - 00:43:37:20
Teresa
I've got what I've got. I've got a little bit of this bit of that. I might make whatever I've got in the fridge. frittata. you know, I'm trying to be frugal. Now. I've got a tin of black beans. You know, tonight's dinner that I might make. I'm making some beautiful nacho beans or black bean nachos with some sweet potato.
00:43:37:22 - 00:43:49:03
Teresa
so, very whatever I've got, whatever I've got in the fridge, I'll make. And then, you know, even if I've got a few eggs, I'll make something from that. Yeah.
00:43:49:05 - 00:43:58:00
Filly
I think that's nice. From a, environmental point of view to that, it's like, you know what? Whatever's in the fridge or the cupboard, let's use it and make something wonderful.
00:43:58:01 - 00:44:13:18
Teresa
you know, I'm one of those people who likes to just use everything. So you open the fridge, and there's nothing literally that there might be a tub of, you know, getting a few cakes and condiments and some olive oil and some and some mustard, and I'll just go, okay, right. I've got some fries and peas in here.
00:44:13:18 - 00:44:21:16
Teresa
I've got a jar of tuna. I'll just make something from that. And husband's going to just like it or lump it.
00:44:21:17 - 00:44:24:05
Filly
He doesn't have to say.
00:44:24:07 - 00:44:27:13
Teresa
He doesn't like that. It is. You know, you can have a protein shake.
00:44:27:15 - 00:44:28:13
Filly
Yeah, I got.
00:44:28:14 - 00:44:29:16
Chris
Some.
00:44:29:18 - 00:44:44:01
Filly
Oh, this has been so much fun. Thank you so much for coming on to our podcast. Is there any any last bits of advice for anyone who's listening that is feeling a bit stuck, burnt out? Like first it's.
00:44:44:03 - 00:44:55:02
Teresa
I think I think there are two things. I think if you follow the guru in the front cover of my book, my cookbook actually in there, you guys can read it.
00:44:55:02 - 00:44:55:18
Filly
Yeah.
00:44:55:20 - 00:44:56:21
Chris
I yes.
00:44:56:23 - 00:45:26:13
Teresa
It's eat well move daily, hydrate often, sleep lots and love your body. That's the that's the same if everything if you just try and do something like that every day. Don't make it complicated. Be kind to yourself and take it one step at a time. And don't try and do everything at once. Just, you know, take it one day at a time and you know, and do the best you can and, and, you know, keep the mates keeping it balanced.
00:45:26:13 - 00:45:37:18
Teresa
1820 approach and, you know, making sure to take that time out. I like to have some quiet time to myself, not talk to anybody. Just have, with me.
00:45:37:20 - 00:45:47:09
Filly
Yeah. On the same day, like talking to people, you know? Just kidding. Once. It's nice. It's nice to be able to just recharge and to. To myself.
00:45:47:12 - 00:45:59:07
Teresa
Yeah, yeah. Go for a nice walk, you know, have a bit of a think. Go out in the sunshine or, you know, bits, bits freezing cold. That's fantastic to just wear, right. Like you know we're trying to knock you going.
00:45:59:09 - 00:46:24:23
Filly
Yeah. So good okay. So yeah as I mentioned earlier for the listeners, Teresa is kindly, lovingly, generously giving away free books to celebrate this podcast episode. So I'm so excited. So jump over to either one of our Instagram feeds. And if anyone wants to, grab your cookbooks, check out your supplements and all the other amazing resources that you have.
00:46:24:23 - 00:46:27:21
Filly
How is the best? Where's the best place for people to find that?
00:46:27:21 - 00:46:47:21
Teresa
Yeah, well, just go on to the healthy second. And, they can they can have a look at the cookbooks, they can look at the supplements, they can get some other recipes if they want to as well. Look, we've even got, in the, the financial sale on right now. So everything's up to 30% off. So they can do this.
00:46:47:23 - 00:46:51:20
Teresa
Yeah. So yeah, even a cookbook as well. So I can grab that.
00:46:51:22 - 00:46:58:17
Filly
Yeah. It's awesome guys. Definitely get one and I'll make sure I'll pop the link in the show notes. Thank you.
00:46:58:19 - 00:47:00:01
Chris
Thanks, Teresa.
00:47:00:03 - 00:47:01:08
Filly
so yeah. Have a good day.
00:47:01:08 - 00:47:02:00
Chris
See you.
00:47:02:04 - 00:47:03:03
Teresa
On.
00:47:03:04 - 00:47:07:22
Chris
Bye.
00:47:08:00 - 00:47:18:02
Filly
Thank you so much for listening. We so appreciate you. If you'd like to give us extra smiles, drop us a review and spread the love by sharing this episode.
00:47:18:04 - 00:47:44:04
Chris
You can also write your own state of burnout and the root cause contributors by taking our Ending Body Burnout assessment on our website and if you're interested in learning about that group one on one ending body burnout programs, shoot us a DM via Instagram or Facebook. Have the best day ever.
00:47:44:06 - 00:47:44:17
Chris
For.
