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Chris
Hello and welcome to the ending body 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.
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Filly
Well, business, addictive doing, people pleasing and perfectionism might be the norm. It's not normal.
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Filly
And it's a major contributor.
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Filly
To health issues.
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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.
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Filly
So get ready to heal your body. Get your spark back deeply, connect.
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Filly
With yourself, and step into the life of your dreams.
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Chris
Let's dive in.
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Chris
Hello everybody, and welcome to this episode of the indie Body Burnout Show. Yours. Myself, Chris and this series. Absolutely. Okay, the second takes on this one. Ladies and gentlemen, today we are.
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Filly
Okay, guys.
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Chris
So we're talking about what you ate. Fully functional medicine practitioner like you eat in a day. So,
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Filly
It's all about.
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Filly
Me today.
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Chris
All about you, baby.
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Filly
Let me show you. You can pop in your.
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Filly
$0.02 worth around what you ate.
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Chris
Well, let's let's, I think. Okay, so. So the reason we're doing this, we're talking about this off there just before is a lot of our clients are swaddle. What do you eat? I want to I want to be like you. I want to be.
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Filly
Like, well, it's not.
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Filly
Necessarily that sometimes it's just like, if I can understand what you ate being a like one of my accreditations also is a clinical nutritionist and nutritional medicine practitioner. So, you know, often especially in new clients are just so confused. They're so confused because there's so much nutrition advice out there.
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Chris
Yeah.
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Filly
And so that question isn't I want to be like you. It's it's a curious question around what do you eat. And and it's almost like a permission piece too. So it's like, oh, if I can understand what you ate and how you ate and when you.
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Chris
Ate that, I could be just like.
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Filly
You know, stop saying that. It's not about people wanting.
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Filly
To be like me.
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Chris
That I can just be the best that I can be.
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Filly
It's.
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Filly
It's the self permission. Like I've experienced that myself to, Yeah. I can't think of a food example right now, though. It definitely would have been in the past when I was like trying all the different types of eating. But sometimes it's like, how.
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Filly
Do you be.
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Filly
Like, can you give me a practical example of what that looks like? Oh, okay, now I can see it, which then means now I can try it on and see how that feels for me. So I hope that this episode, like, that's one of the reasons why we're doing this episode. Try this on and see how it feels for you.
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Filly
And also, I'm going to be talking about me fully personally. We all have different metabolic types. We all have different like our physical body has different needs and different wants and it responds to different types of foods. So this is in no way saying you should eat like this. But I'm going to give you some, some little seed questions.
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Filly
And Chris, this is why Chris is on this episode. He's going to curiously ask me questions as well. To help you, the listener, ask similar questions to yourself around how you ate. And and it's really about building up body wisdom.
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Filly
And also so.
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Filly
Sometimes I'll also have clients say, you know, this will be for new clients. So their first connect the dots initial consult. We go over their whole health history and there's heaps of information in there. And one of them it's a food diary. So it's kind of like generally what do you eat for breakfast snacks dinner, lunch date. How much.
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Filly
What do you do? Do you drink? How many beverages do you have. And this is always the piece of it. Connect the dots where people will feel shame and guilt even if they're eating really well. And it's almost like a oh, like I don't eat as good as you and like, you don't.
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Filly
Even know what I ate. And so I want to do this episode two just.
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Filly
Again to, like, break down this myth that we have to eat perfectly all the time to be the healthy and best versions of ourselves and what even is healthy anyway, it's going to be different for everyone. And then that just allows you to be able to relax, surrender, have self permission, start talking with your own body around.
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Filly
Oh, like maybe that piece of cake once a week actually is totally fine. Like, what is your body say? So you can start breaking down stories and and extraneous that you might have with the way that you ate.
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Chris
I, I think also, my understanding before before anybody goes into listening to this song, just have a quick reflection on what's your point, what's your purpose? Why do you even want to ask that question? You listener. Why do you want that? What's your what's your purpose? What's your intent? What do you want to get out of eating?
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Chris
You know, because you're probably wanting to be healthy and not so much wanting to be, I don't know, some something else. If you're if you're trying to to get stronger or faster or leaner, you know, you're going to have different eating goals to what we're going to talk about today. We are talking about eating for, for general well-being and being the best version of your of yourself having a healthy relationship with with food.
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Chris
Yeah. Not so much to to go on any specific nutrition diet protocol.
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Filly
Yeah.
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Chris
That's correct. Right.
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Filly
Yeah. Yeah. Exactly. Yeah. So it might be, you know, if you have like a real specific performance.
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Filly
Goal or.
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Chris
A dream.
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Filly
Oh yeah. Or healing a specific body system, I'm not really going to talk about diets and that sort of stuff today.
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Chris
Yeah. This is this. Yeah. So this is the intent of this one. Yeah. So don't get confused.
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Filly
Yeah. Also another intention is just to give you some really practical ideas of what to eat. Again, this came from another client who was just like, I'm kind of stuck.
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Filly
I don't know what to eat.
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Filly
What do you eat? Fairly sorry. I'll give you some. You know, I'm going to go through everything that I ate throughout a day, to hopefully just spark some ideas around some new ways of eating. Or maybe you are eating certain things and you just like, oh, wow. I almost eat, like, very similar to Filly.
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Filly
Oh, okay. Cool.
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Filly
Like it's that self permission piece as well that what you are. I'm pretty sure whatever you're eating. Well, no, I'm not going to consume anything. Okay.
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Chris
Backtrack back backtrack.
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Filly
Do do do do do do you guys.
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Filly
So I love you.
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Filly
So before we talk about.
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Filly
What a functional medicine eats throughout a day, I'm.
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Filly
Just practitioner.
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Filly
Going to a functional medicine practitioner eats throughout the day. I'm just going to do a recap on my past eating journey, because there's many learnings that I've had over a ten year decade of really unravelling emotional eating, including binge eating sugar as well as orthorexia.
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Chris
Obsessive.
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Filly
Again, it's obsessive, an obsession around eating healthy and clean.
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Filly
Yeah.
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Filly
So it's basically an eating disorder. It's just that you're eating really well, but it's coming from a fear based point of view and an obsession.
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Chris
I've never had that.
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Filly
Actually, if you do want to listen to that whole story, my emotional eating journey, it is in episode ten. So very early podcast that you can check out in the show notes have link to that. And also another one for reference is the restrictive protocol trap your brain's false safety net, which we did a couple of months ago.
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Filly
And that's episode 109. And that's where I talk like a lot more around the orthorexia piece. Okay. So so it has taken me a while to get to where I am today with full self permission to eat how I want in a way that serves me both physically and metaphysically. So yeah, back in the day, probably like 13 years ago when I started my initial health journey, it was very much I realised that I was just addicted to sugar.
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Filly
So eating all the sugar, and then I started looking into nutrition as part of like my health healing journey. And I realised that sugar wasn't great.
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Filly
But I still.
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Filly
Wasn't able to give it up. I was still addicted to it, and I became a closet sugar eater. So, you know, I'd put on a front. I'm like, I'm so healthy.
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Filly
Yay!
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Filly
Go to a social event and like, literally hide cookies and cake in my bag. So I wasn't eating it in front of other people, but I'd eat it away by myself. Then I eventually got to a point where I just went cold turkey. I'm like, stuff it. This is sugar in this processed food. It's so inflammatory. So I'm going to be super restrictive.
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Filly
I'm going to be 100%. I'm never going to eat it again. And that was my orthorexia stage.
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Chris
And then you were very, blame me pointing fingers like you shouldn't be eating that.
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Filly
McDonald's is evil.
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Chris
Oh, and also family dinners and, like,
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Filly
Very preachy.
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Chris
Family kind of teeth.
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Filly
Don't people felt like awkward eating sugar in front of me.
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Chris
And I said, oh, you're you're beautiful, mom. I remember just having conversations and, around, like, is philia allowed to eat this? This is. She's so sweet, so lovely. Yeah.
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Filly
Yeah. Like people bending backwards, making sure that I'd be okay to eat this thing.
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Chris
Fully, I prepared.
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Filly
It's like she.
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Filly
Was okay to have butter.
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Filly
And I'd be like, nobody's dairy, so don't put butter in the mashed potato. And then it was actually a lot of re training them to treat me to, like, loosen up. So when I then loosened up and I started rewiring my brain to eat all the foods again, that was really beautiful because then I'm like, wow, I actually have freedom to eat what I want, when I want, however I want.
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Filly
And like my general tendency now is 80, 20, that's that.
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Filly
People who I trained to not feed me the foods.
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Filly
I then had to retrain them to say, no, it's okay now. Like it's safe. I'm I'm totally fine. I can eat all the food. I'm really excited to eat your food. Give me whatever food you want, as long as I don't have to make it, it's great.
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Chris
And then when you. When I mean mean, your mama. Just like. Is this a.
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Filly
Test? Is this a test?
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Chris
Will you be in trouble?
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Filly
It's like, is this going to mean we don't love you if we don't put if we put butter in the mashed potato.
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Filly
So the thing that was the driving force, and this is how I, how I live my life in terms of nutrition and eating, is through this frame. A healthy body should be able to eat all healthy things and eat some, sometimes foods every now and then without a reaction. So that is my North Star. And that's really where we would love to get where we're getting we'd love to get all our clients to get there as well.
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Filly
And family and a family. Yes. Okay. And I really do feel like these days I feel like I have a really lovely relationship with food that isn't fee based. It feels free, it feels easy and it's also supporting and nourishing my body physically and, also my soul. So this is where I actually, I actually still say I'm an emotional aider because I eat foods that serve.
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Filly
Me physically, but also.
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Filly
Emotionally. Like sometimes at a social event. I want connection. With people.
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Filly
Yes, for sure.
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Filly
I can have that with conversation, but I think food is such.
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Filly
A.
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Filly
Beautiful way that we can socialise and connect as well, and that's really important to me.
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Chris
I actually think that being an emotional eater isn't a bad thing. No, you know, like a I love avatar. You know, where oh where to my where to where and it you know that.
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Filly
Can you explain like if people haven't seen avatar, you're, like talking gibberish and then.
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Chris
Oh, so, so before they take the life of the food, they say a prayer. Basically, it's like, go with air, go with God. And and so it's basically, their way of saying, I appreciate you. I'm so grateful for you. I'm so thankful for you. I promise you that I will use the energy that I receive from your tissues, from your bones, from your body.
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Chris
For good. I won't waste you. I promise you, I won't waste you. That's emotional. That's spiritual. Yeah.
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Filly
Connection.
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Chris
So. So when someone denigrates emotional eating, like, oh, I emotionally eat, it's like, oh, maybe unintentionally eat. So if you could eat intentionally. Emotionally.
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Filly
Yeah. And there's an a resourceful emotional eating and a resourceful emotional eating.
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Chris
So fear is an emotion. But also love is also an emotion.
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Filly
Yeah.
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Chris
Yeah, yeah. Anyway, the takeaway this has been a segue way for this.
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Filly
Conversation that really, you know, fits.
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Chris
The whole fits.
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Filly
Okay. So most of the time, as I mentioned before, I'm 8020. So I'm definitely not eating perfectly healthy and clean all the time. And that feels really good. It feels free. I'm not I'm also not strict on it. Like I'm not sitting there on a Saturday night and thinking, have I gone over 80, 20? Like, am I sitting at 7030 now?
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Filly
Maybe Sunday? I need to restrict. It's like, not that at all. I think just generally speaking, I just gravitate to healthy whole foods because they feel good. They taste good. And, I have the freedom to eat what I want when we go to a restaurant, a cafe, a family dinner, social event.
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Chris
And so our conversations as a family and as a as a couple, especially as parents, so 80, 20, you know, 80, 80% is still a significantly high proportion. And so we have conversations around what we want to feed our children. And these days the pendulum has swung to me, being at home more with the girls than you. It's around meals.
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Chris
And so this is a this is a learning curve for Chris because I grew up in a family, where I didn't I don't think I ever cooked a meal ever. And if I did, it would.
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Filly
Take with it that.
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Chris
Oh. And, and and so this is a learning curve for me. And so as our relationship, yours or mine in the last couple of years has transitioned into something different. This is, I'm learning to be a whole different way. I remember that. Yeah, yeah. Even in the past, like at the gym where, other trainers would, would just be so natural around nutrition and and food and it's such a different new thing for me.
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Filly
A couple of.
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Filly
Weeks ago, we shared the, getting sick before holiday session and we talked about our come Together meetings and now, like, just having conversations and food has definitely been a big.
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Filly
One because before.
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Filly
I had this business, and I had little babies or even just one child, I was making everything from scratch, like literally everything from scratch.
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Filly
Even pet.
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Filly
Not purchasing, sourcing raw milk, which I can't do.
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Filly
Anymore.
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Filly
Than, like, turning that into yoghurt and but, and taking beans and sprouting everything because I had heaps more time. Whereas now that, like, the pendulum has swung. So Chris actually has more time than I do, and there are. And you are at home with the children more so it's retraining you, or it's finding a happy medium, because I don't think you're going to get excited about making everything from scratch.
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Filly
So being able to find ways that we can still nourish, support our family, and unravelling a whole bunch of processed in a box or container patterns as well.
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Chris
Yeah, ancestral trauma, around food, generational ways of eating based on scarcity and and fear, survival.
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Filly
And busyness, just like stereotyping other stuff and not having time to be in the kitchen.
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Chris
Yeah, yeah. And, and, so, so this is, this is not just, eat, eat a bunch of meals that are written down on a page like there's, there's some otherwise that's false.
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Filly
Otherwise everyone will be doing it. And the dieting industry wouldn't be making millions and billions of dollars.
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Chris
Yeah, yeah. So there's there's stories. There's there's patterns, all this sort of stuff. This is. Yeah. This is about you today,
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Filly
Well, it is, but.
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Filly
As an extent, it's also about the family, because this is another question that we have clients always ask us. It's like, oh, like it's so hard trying to get them to eat the way that I'm trying to eat. And then I'm making like three different meals and not. And when I hear that, I'm like, please do not do that any longer.
00:18:03:17 - 00:18:04:15
Filly
That is a recipe.
00:18:04:15 - 00:18:07:10
Filly
For burnout, right?
00:18:07:12 - 00:18:09:08
Filly
So yeah, it's like navigating.
00:18:09:09 - 00:18:11:15
Chris
Stations with your husband partner.
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Filly
I call it.
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Filly
Children.
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Chris
Yeah. You children.
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Filly
Okay, so some other things that I do, just generally speaking, from an eating point of view, is my focus is on whole foods. I don't eliminate any type of.
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Filly
Food group at all.
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Filly
And yes, I prefer organic spray free made from scratch, but I don't always have time to do that, as I mentioned before. So sometimes there are things bought in a package.
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Filly
And.
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Filly
You know, organic vegetables, fruit, meat aren't always available and sometimes they're extremely expensive. So I'm always making a decision around, like, is this worth it? Can I source it? What's the better option? So it's not always like I'm not always choosing the very best and most clean thing. I'm looking at it as a balance of, like a financial decision, a convenience decision, and what's going to be best for my body and for my family's bodies.
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Filly
I'm also in a perimenopause phase of life, so perimenopause can start as early as late 30s. I'm now 41 and it can last for 12 years. So I'm oh.
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Filly
I mean, I.
00:19:20:16 - 00:19:46:19
Filly
Still have a regular cycle, so I think I'm actually more gearing up to perimenopause. So I'm really mindful around keeping my blood sugar balanced, which looks like eating regularly, and also eating a balanced, meal of my macronutrients. And it also looks like supporting my adrenals and my hormones with food through balancing my macros, through balancing my blood sugar levels.
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Filly
Also, if there are women listening and you're kind of in this perimenopause phase, protein is really important to me. So I do make sure that I'm getting plenty of protein in at least my lunch and dinner meals, and it's peppered throughout the rest of my meals. Talking about macronutrients so everyone has their own metabolic type. Some people can do really well and feel really well on a higher carb diet.
00:20:14:17 - 00:20:51:17
Filly
Other people can feel really rubbish. So I have experimented with this, and just felt into what does my body love in terms of macronutrients and how they're proportioned throughout my meals. So I'm what's called MSM off, which means that I feel really good on balanced macronutrients. So a balance of carbs, protein, and fat. And I can also swing to a higher carb or a lower carb depending on, kind of like my body composition goals, which I don't really focus on these days.
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Filly
So for example, if I wanted to shift a little bit of weight, I'd lower the carbs and my body can shift that pretty quickly if I want more energy.
00:21:00:02 - 00:21:02:00
Filly
I'm not that I do these that I have in the.
00:21:02:00 - 00:21:17:15
Filly
Past where it's like I want to get strong and strength training, then I might actually want to put a bit more carb into the diet. But what I've found is that having balanced macronutrients is felt really good for my body, so that would be something for you to think about to do you feel better on a low carb?
00:21:17:15 - 00:21:41:17
Filly
Do you feel better on a higher carb? Don't get caught up in what the gurus tell you you should be doing, especially if they have like they preach in only one way of eating. Listen to your body and discover what it feels good on. The calories like. I personally don't track them, but based on tracking them in the past, I probably eat around 1700 calories a day.
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Filly
If you are a tracker, you might actually be like, oh.
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Filly
My gosh, that's so.
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Filly
Much. I was talking to a client the other day, and she has started tracking her calories because she's at a weight loss point in her journey, and she's only eating 600 calories a day, which is actually really common for a lot of people. Especially if you don't have much of an appetite or you tend to skip meals or you've got like some gut stuff going on and it's hard to eat food that puts your body into starvation.
00:22:09:01 - 00:22:32:03
Filly
And I know if I was eating that amount of calories, I would feel really crap. Like I would feel blood sugary. I'd feel angry all the time. I'd feel feel irritable, and it wouldn't be doing any good to my adrenals or my hormones. And then the other thing too is I'm I'm reading. I'm reading my body.
00:22:32:03 - 00:22:57:09
Filly
And sometimes this is happening consciously. Sometimes it's just a really autonomic thing that happens in the moment. Because I've done this for many, many years. And so when and this is more so when I'm at a cafe or a restaurant or at a social event, and there's all the things to choose from. So the first thing that I run through in my mind is, do I really want that pavlova, for example?
00:22:57:11 - 00:22:59:06
Filly
Like, does it look exciting?
00:22:59:06 - 00:23:02:07
Filly
Has it been made with love? Or is it a.
00:23:02:07 - 00:23:06:17
Filly
Piece of artwork? Does it look lovely? So.
00:23:06:17 - 00:23:08:05
Filly
It's kind of like for me, when I'm.
00:23:08:05 - 00:23:42:17
Filly
Choosing to have that food, it's less around the taste and it's more around the excitement that it can give me. And if but if it's like, yes, yes, yes, yes, I really want to have this, this feels really exciting. Then I tap in with my body as well. So how is my body feeling today? Now if it had, you know, let's just say I didn't sleep very well that night and my body was feeling a bit achy, a bit inflamed, or maybe I noticed that my cycle was a bit longer than usual, or my skin was, like, breaking out there signs of inflammation.
00:23:42:17 - 00:24:01:12
Filly
So generally then I'd be like, oh, my body's saying no. Though my body needs something really nourishing and restoring right now. Okay, cool. Well, I'm going to opt for that. But if I feel really good and spacious and balance and it's like, cool, my body's going to be able to detox whatever it doesn't need from that pavlova.
00:24:01:14 - 00:24:02:06
Filly
With no.
00:24:02:06 - 00:24:07:02
Filly
Symptoms. It'll be fine. So again, that's.
00:24:07:02 - 00:24:07:16
Filly
A little.
00:24:07:18 - 00:24:30:15
Filly
Piece that you can start practising as well. It's like, do I really want this from an emotional point of view? Like, am I just wanting it just because it's habitual? I'm salivating, craving over it. But you know what? At the end of the day, I don't really want it. Then it's like, well, why have it? And then checking in with the body as well as your body saying yes, or is it saying no?
00:24:30:18 - 00:24:37:21
Filly
Okay, cool. So that's like intuitive eating in a really resourceful way. Okay. So I'm going.
00:24:37:21 - 00:24:45:01
Filly
To go through just general meals that I have, and a bit of
00:24:45:03 - 00:25:06:09
Filly
So when I practice, we, we have two different ways of eating. You're either a salamander or a cat. So we have hazy meal plans that allow in line with different, healing diets and our antibody pan out method. And the meal plans are, like, literally like, here's the cat meal plan. Here's the salamander meal plan. So the cat loves variety.
00:25:06:09 - 00:25:26:11
Filly
It gets really bored. Like this type of personality gets really bored eating the same thing over and over and over again. Whereas the salamander is very happy to eat the same thing over and over and over again. I'm a salamander, Which kind of makes it easy in terms of like meal prepping and planning, because I don't feel like I need heaps of variety with my food.
00:25:26:11 - 00:25:50:11
Filly
As long as I enjoy it, my body feels good on it. It's nourishing. And there's a little bit of excitement is pretty good. So in the morning, when I wake up, my appetite is already and going. So if you wake up without an appetite, that is not a badge of honour. It's actually a sign that your body is waking up really stressed out and that you're.
00:25:50:14 - 00:26:24:03
Filly
And it's sending the signal. So, yes, your body's stressed out, so your appetite shuts down because you can't digest food. So the signal is, oh, well, we're not ready to eat food, so don't send the signal of hunger. And if you're skipping breakfast and meals because you have lack of appetite, it then becomes this vicious cycle where you're telling your body that you're in a famine, which causes more stress and a lowering of appetite even more so, it is a good thing if you're waking up with an appetite.
00:26:24:03 - 00:26:45:22
Filly
Is is a great thing. And generally speaking, I'll eat within 30 minutes of rising. I'm not a faster. I don't like it. I've tried it in the past. My body doesn't like it. I thrive on eating regularly every three or so hours, so I'll eat breakfast in the morning, which is really great for the adrenals and the hormones.
00:26:46:00 - 00:27:09:14
Filly
And brekkie is you usually eat around 730 8:30 a.m.. This is because I like to sleep in. Actually, I don't sleep, and it's just my natural waking time. And I do like to eat within that 30 minutes upon rising. So my usual breakfasts like my two main go to. So either primal alternative toast with some peanut butter, super yummy.
00:27:09:19 - 00:27:36:14
Filly
If you haven't heard of Primal Alternative, check them out. They have beautiful grain free bakery goodies so it's all made with, food ingredients. And essentially it's toast and CBM and it's so nutrient dense that even that one little bit of toast with some peanut butter smothered on it is enough to keep me going until lunchtime. So I don't need a big portion at breakfast.
00:27:36:14 - 00:27:52:08
Filly
Usually my breakfast portions are quite small. My other go to is just some muesli with a bit of dairy free milk. And usually this is purchase. So I usually buy commons which if you look at the ingredients, most of it is halal food. There's a couple of ingredients like maple.
00:27:52:08 - 00:27:53:19
Filly
Syrup or.
00:27:53:20 - 00:27:54:13
Filly
Sunflower.
00:27:54:13 - 00:27:56:14
Filly
Oil, like the quality.
00:27:56:14 - 00:28:05:12
Filly
Of it. I'm not 100% sure because it doesn't say whether it's organic, pure, but this is what I mean by, like, I'm not perfectionist in my eating.
00:28:05:12 - 00:28:06:05
Filly
Sometimes when I'm.
00:28:06:05 - 00:28:15:16
Filly
Going over someone's food dairy and they might have muesli and I just ask a bit more questions around, like, what is it? Do you make it as a brand? They kind of feel a.
00:28:15:16 - 00:28:17:04
Filly
Bit awkward if it's they've.
00:28:17:04 - 00:28:43:07
Filly
Purchased it from the shop. I don't feel awkward that I eat commons muesli. My other go tos, which might be like 10 or 20% of the time, would either be porridge with some nuts and seeds. And what else do I put in porridge? Or like, stacked smoothie blends or chucking some of their whole food, blends into the porridge just to bulk it up a bit.
00:28:43:07 - 00:29:02:20
Filly
Or I might have a smoothie, which my rule of thumb is always protein, carbs and fats. So I might put in some peanut butter or some coconut oil or cream or some yoghurt for the fat. I'll have some sort of fruit for the carb, and the protein will usually be a protein powder.
00:29:02:22 - 00:29:03:04
Filly
Or.
00:29:03:04 - 00:29:13:04
Filly
I might have some coconut yoghurt with sprinkling of muesli on top and maybe some berries, or some chia seed pudding. So that's my go.
00:29:13:04 - 00:29:15:01
Filly
To for breakfast.
00:29:15:03 - 00:29:15:14
Filly
And.
00:29:15:14 - 00:29:19:00
Filly
I'll usually eat on the go. So again, like, you know, if you think.
00:29:19:00 - 00:29:27:07
Filly
About what the gurus say and you know, what I might recommend to someone who's got really bad digestive tract would be don't eat on the go.
00:29:27:07 - 00:29:28:09
Filly
However, I'm a.
00:29:28:09 - 00:29:51:04
Filly
Mum and I'm getting my kids ready for school and I'm getting their lunchboxes done. I'm getting myself ready, I'm putting my makeup on, I'm unpacking the dishwasher if I feel like I want to. And so usually I'll just eat breakfast as I'm doing that. But I actually quite like that morning ritual, so I don't feel like I'm stuffing food into my face unintentionally or mindfully.
00:29:51:06 - 00:30:10:11
Filly
I, it's just the routine that I have. And if I'm not heading out in the morning, like to go to the clinic, for example, I'll have a sauna shortly after eating breakfast. So during that time I'll drink heaps of water. And then after the sauna, I'll usually have some electrolyte minerals and maybe some extra magnesium in that water.
00:30:10:12 - 00:30:16:20
Filly
I'm actually thinking of switching to coconut water. Posts on is just to get some more minerals into my body.
00:30:16:23 - 00:30:36:02
Chris
I have a question. So sometimes when I listen to people do these sort of things, that what's not explicitly clear is the intention. And we talk, we frontloaded this by saying, you know, if you're on the adrenal diet, this is not an adrenal diet. If you're on a weight loss diet, is not a weight loss diet. If you're a mass gaining or.
00:30:36:04 - 00:30:40:23
Filly
This is actually an adrenal diet, like pretty much everything I ate is the way that.
00:30:41:01 - 00:30:41:02
Filly
I.
00:30:41:07 - 00:30:42:14
Chris
Delete backspace.
00:30:42:14 - 00:30:43:21
Filly
To support the adrenals.
00:30:44:00 - 00:30:52:11
Chris
Or whatever. Anyway, what I'm getting at is this is the intent portion. Well, you're not doing this to heal your adrenals like it's what is what.
00:30:52:12 - 00:30:53:14
Filly
I'm to put it.
00:30:53:14 - 00:31:14:00
Chris
But but it's to support. So what what is your intention for when you talked about let's just backtrack up. We were talking about your routine. And for what you eat for breakfast. Why do you eat that sort of breakfast? What's your intention there?
00:31:14:02 - 00:31:27:01
Filly
Well, I want to make sure I have breakfast so I'm not blood sugary and hypoglycaemic, which then put more stress on my adrenals and my hormones. So it's the energy balancing. And just because I love eating. So I'm going to eat. But.
00:31:27:01 - 00:31:30:05
Filly
Also I.
00:31:30:07 - 00:31:50:11
Filly
Like, yeah, there's fats, carbs, proteins in most of the meals that I just talked about. Depending on what it is, it might be less protein, more carb, but it's it's getting my macronutrients in. Yeah. So it's not just eggs, for example, because I don't actually think I would feel very good if it was just scrambled eggs.
00:31:50:11 - 00:31:54:02
Filly
My body would kind of be like, where's the carb? Yeah.
00:31:54:04 - 00:31:56:01
Chris
Yeah. Cool.
00:31:56:03 - 00:32:05:16
Filly
And then my, thing around the sauna and then making sure I'm getting heaps of water and minerals is because if I don't, I feel really crappy for that day.
00:32:05:20 - 00:32:12:13
Chris
And can you like. I know you and I, I've talked about this before, but listeners probably don't know. But like, why do you do sauna?
00:32:12:15 - 00:32:24:13
Filly
I love it, I don't sweat very well. And I know there's a lot of people out there, especially women. I find, like a lot of women clients say, oh, yeah, I find it really hard to sweat. Like, I'll.
00:32:24:13 - 00:32:26:07
Filly
Exercise or I'll.
00:32:26:07 - 00:32:48:01
Filly
Have to sit in a sauna for 10 or 15 minutes before I actually break a sweat. That's the same as me, just naturally. Traditionally, I haven't sweated very easily. And so then this sauna helps with detoxing lymphatic flow. It's been awesome since I've been doing it regularly for the last six months. We've had a sauna in our home.
00:32:48:03 - 00:33:10:06
Filly
But what I did notice earlier on is that, because it was such a dramatic and regular physiological change to my body with, like, eliminating all the sweat and the minerals and nutrients that come with it and the data and the toxins. Whereas if I wasn't replenishing that, during and after, I would feel quite flat and kind of irritable.
00:33:10:08 - 00:33:24:19
Filly
And if you Google that, it's like, that's just a sign that you're detoxing. Yeah, it would be if it was maybe for the first 1 or 3 soreness. But if it's a pattern it's you need to replenish. I needed to replenish the stores back into my system.
00:33:24:21 - 00:33:25:22
Chris
Cool.
00:33:26:00 - 00:33:40:21
Filly
Okay. So I don't have morning tea because my breakfast is a little bit lighter. But I'll eat lunch around 12 1230 and usually around the 12:00 mark. My, my belly is telling me that it's time to eat again. So, I have a.
00:33:40:21 - 00:33:41:23
Filly
Pretty regular.
00:33:41:23 - 00:34:02:05
Filly
Metabolism that is talking to me every 3 or 4 hours, and 95% of the time I eat leftovers from dinner. So I'll talk about what we make for dinner shortly. And that's, a bit of a team effort with Chris. But if I don't have leftovers, my go to if I'm at home will be some more.
00:34:02:05 - 00:34:04:02
Filly
Primal alternative toast.
00:34:04:03 - 00:34:19:06
Filly
Usually with some avocado. Or if I don't have that, I'll chuck in some more peanut butter. But I want to also add a bit more extra protein. So usually it might be a boiled egg and some fresh veggies or some salad from the fridge. So it's a little bit more bulkier than breakfast.
00:34:19:07 - 00:34:20:04
Filly
I also buy.
00:34:20:04 - 00:34:22:00
Filly
That John with tuna balls, which my.
00:34:22:00 - 00:34:24:07
Filly
Kids love. Our kids love.
00:34:24:07 - 00:34:30:16
Filly
Them basically is just tuna with some beans and some corn, and there might be some rice,
00:34:30:18 - 00:34:33:05
Filly
Or.
00:34:33:07 - 00:34:57:21
Filly
Like there's another grain in it, depending on which ones you buy. So I'll get a bowl of that and I'll either have the full bowl or half bowl depending on how hungry and but I'll also add a big handful of baby spinach. So I've got some more leafy greens in there. So that's if I'm at home or if I'm at the clinic and I haven't got any leftovers, I usually head over to Hill Street or IGA and I'll usually just buy like a pre-made salad again.
00:34:57:21 - 00:35:14:06
Filly
Like what? Extras go in there? I don't really know. But generally speaking, this and protein, there's some vegetables in it. Like and an example would be rice veggies with some feta and some chicken. Or they do a really nice chow mein.
00:35:14:08 - 00:35:15:03
Filly
They do stir.
00:35:15:03 - 00:35:16:14
Filly
Fries and sushis.
00:35:16:14 - 00:35:18:11
Filly
And sometimes I just.
00:35:18:11 - 00:35:19:13
Filly
Really want.
00:35:19:15 - 00:35:22:04
Filly
A chunk of meat. So he'll straight do.
00:35:22:04 - 00:35:24:14
Filly
These like really massive sausage rolls.
00:35:24:15 - 00:35:25:07
Filly
Which is a little.
00:35:25:07 - 00:35:31:07
Filly
Bit of pastry. Again, this is my 8020 bit heaps of meat and they're just really yummy because I've.
00:35:31:08 - 00:35:32:07
Filly
Chucking so many.
00:35:32:07 - 00:35:34:03
Filly
Herbs and spices into it.
00:35:34:05 - 00:35:38:01
Chris
Interesting. I'll have to have to, try your recommendation.
00:35:38:01 - 00:35:39:03
Filly
You didn't know about my.
00:35:39:03 - 00:35:39:09
Chris
00:35:39:14 - 00:35:40:20
Filly
Sausage rolls.
00:35:40:20 - 00:35:41:23
Filly
And and now, probably.
00:35:41:23 - 00:35:45:00
Filly
Like, happens every 3 or 6 months.
00:35:45:02 - 00:36:02:00
Chris
Right. Okay. So, Yeah. Okay. Cool. Can you just go into, like, how you break down, like, how do you know what to what to chuck into your meals? You know, like, can you dumb it down?
00:36:02:00 - 00:36:03:17
Filly
Do you mean, like, for macronutrients?
00:36:03:17 - 00:36:22:05
Chris
Yeah. Like what? What do you what do you do? Like? Because if I was to do something myself, I'm not very adventurous. It would be, roast chicken and grains.
00:36:22:07 - 00:36:23:07
Filly
Yeah.
00:36:23:09 - 00:36:24:00
Filly
I do that.
00:36:24:00 - 00:36:34:01
Chris
Yeah. And but that's. That gets real boring super fast. Which I think that would drive me towards something that's not as as nice.
00:36:34:01 - 00:36:41:01
Filly
Try drive out and get some takeaway or something. Even though it takes longer to do that than making something at home.
00:36:41:03 - 00:37:00:10
Chris
Yeah, but but I think it's all about, brain, brain function. How do you know what to what to eat? What's your plan? What do you what do you do? Do you go out, like have an intention behind it? Because to me, it looks like you just like fly by the. What's the saying? Fly by the seat of your pants?
00:37:00:12 - 00:37:11:03
Chris
Whereas for me, I'm just like, oh my gosh, I got I need to think about this I crap. I don't have time to think. Hey, is the Thai restaurant open pad Thai?
00:37:11:07 - 00:37:11:22
Filly
Yeah. So.
00:37:12:03 - 00:37:31:08
Filly
Well, okay. So lunch. If I'm at the clinic, I've only got, like, max an hour. And if my consults have gone a bit longer, I might only have. I usually go to the post office, so I might only have 30 minutes. So my pre-planning always. This is why I have leftovers 95% of the time, because I don't even have to think about lunch.
00:37:31:08 - 00:37:32:01
Chris
Yeah, okay.
00:37:32:03 - 00:37:48:18
Filly
And then the other things I mentioned, I just know that they're in my memory bank and they're usually either in the freezer or the cupboard. So the prime alternative toast, I cut it off and put it in the freezer. And if I'm looking at what else can I add to it? It's really whatever's in the cupboard or the fridge.
00:37:48:18 - 00:38:08:11
Filly
So if we don't have eggs, I'll probably get like a little can of tuna for my mate instead. Or protein, or chickpeas. And if we don't have carrot sticks, I'm like, what other veggies can I whip up that I don't even have to cook? That I can just eat raw? That'll usually be something in the fridge.
00:38:08:13 - 00:38:20:04
Filly
And then. But I don't do that very often because most of the time it's leftovers. So for example, you just made yourself lunch, which was eggs and anything else. So was it just eggs or.
00:38:20:06 - 00:38:22:03
Chris
Two types of sauerkraut and hot spicy.
00:38:22:03 - 00:38:24:03
Filly
Mustard? Okay. Yeah I sauerkraut.
00:38:24:03 - 00:38:24:16
Chris
Cayenne pepper.
00:38:24:17 - 00:38:25:18
Filly
Eggs and mustard.
00:38:25:18 - 00:38:27:12
Chris
So.
00:38:27:14 - 00:38:31:20
Filly
I had leftovers. Now you're doing something different because you're actually.
00:38:31:20 - 00:38:32:16
Filly
I've got an English.
00:38:32:18 - 00:38:33:11
Filly
Following.
00:38:33:14 - 00:38:38:10
Chris
I've got a, I've got a it's not a very long term thing. This is going to be just a real short term.
00:38:38:10 - 00:38:42:12
Filly
Yeah. Like high protein. But.
00:38:42:14 - 00:38:43:11
Filly
It but.
00:38:43:15 - 00:38:45:08
Filly
This can be a pattern.
00:38:45:10 - 00:38:50:12
Filly
Sometimes it's like you go, you make like dinner or lunch.
00:38:50:14 - 00:38:52:15
Filly
And then I open the fridge and, like, there's so.
00:38:52:15 - 00:38:58:14
Filly
Much leftovers there. So I don't know what I'm trying to say here.
00:38:58:17 - 00:39:00:05
Filly
That's why I have leftovers. Because it just.
00:39:00:05 - 00:39:07:07
Chris
Takes we're having a couple's relationship conversation, and you guys are all like, just listening. Like eating the popcorn. Just like what?
00:39:07:08 - 00:39:10:20
Filly
What's going to happen next is like the handle. So.
00:39:10:22 - 00:39:28:04
Filly
So my question to you would be why do you do that? Is it because you're not looking inside the fridge to see if there's any leftovers? Or you want something fresh that's made, even though it might take you 30 minutes and your stress levels are higher because you don't feel as naturally in the kitchen compared to me, cannot.
00:39:28:06 - 00:39:32:00
Filly
Yes yes yes. Or is it because it's.
00:39:32:00 - 00:39:37:15
Filly
Like, oh, I definitely know in the past that I used to get angry at you and you eat things.
00:39:37:17 - 00:39:38:02
Filly
This is.
00:39:38:02 - 00:39:42:02
Filly
Like the controlling, old patterns of.
00:39:42:04 - 00:39:46:16
Filly
Don't eat my things because otherwise I'm going to have to make something different. So I don't.
00:39:46:16 - 00:39:47:14
Chris
Know if that makes a.
00:39:47:17 - 00:39:53:13
Filly
Subconscious pattern. You don't eat the leftovers because in the past this is going back to you, by the way.
00:39:53:13 - 00:40:10:06
Chris
Yeah, I've got trauma, I've got PTSD from my wife. Like, getting mad at me for eating her, eating her food. When we, when we were dating, Filly came over my, my house, and she was, she was doing, like, a little, little weight loss.
00:40:10:08 - 00:40:17:07
Filly
Oh, yeah. This is before our wedding, so I wanted to, like, lose, I don't know, five kilos or something. Whatever it got in my wedding.
00:40:17:09 - 00:40:25:14
Chris
Anyway, I did the old. Hey, can you. Can you pass me that over there? Yeah. Exactly. What? I don't know if you're watching. And she did exactly the same thing.
00:40:25:14 - 00:40:28:12
Filly
I looked away and I'm like a little sausage.
00:40:28:14 - 00:40:35:04
Filly
She said you stole my only mate. My only mate portion that I had that day. And I was on a very.
00:40:35:04 - 00:40:36:18
Filly
Restrictive calorie diet.
00:40:36:18 - 00:40:37:20
Chris
Yes. Yeah.
00:40:38:00 - 00:40:39:21
Filly
I'm sorry she got so angry.
00:40:39:21 - 00:40:41:15
Chris
And I was like, oh, what am I getting myself into?
00:40:41:15 - 00:40:42:06
Filly
And that's the first.
00:40:42:06 - 00:40:50:14
Filly
Time someone had ever done that got angry at you. I think for you stealing their food because I think you growing up, you used to do that all the time to your family. So my sister's funny.
00:40:50:16 - 00:40:51:12
Chris
Yeah, my sister's upset.
00:40:51:12 - 00:40:54:01
Filly
I was hormonal starved.
00:40:54:02 - 00:40:55:02
Chris
Oh, man.
00:40:55:04 - 00:41:02:10
Filly
I was in famine, so I was ready to, like, claw my way to getting that steak. You still married me?
00:41:02:13 - 00:41:06:01
Chris
Still married? But then I still still have food.
00:41:06:03 - 00:41:06:18
Filly
And this is.
00:41:06:18 - 00:41:11:08
Filly
Also why I love food. And I'll tell you why.
00:41:11:10 - 00:41:13:18
Chris
I love you.
00:41:13:20 - 00:41:19:17
Filly
This is why I love food. And I love eating regularly because it helps my mood. Like, if.
00:41:19:17 - 00:41:25:02
Filly
I'm starving myself and I'm not eating enough calories, or if I skip meals when.
00:41:25:02 - 00:41:27:23
Chris
Chris steals her food or when you get.
00:41:28:01 - 00:41:29:13
Filly
No one anymore. You feel.
00:41:29:13 - 00:41:30:04
Filly
Like it when you.
00:41:30:04 - 00:41:32:09
Filly
Eat the food. Yeah.
00:41:32:11 - 00:42:01:02
Filly
Okay, so my lunch is usually a smaller portion as well. So by smaller portion it's, like a side plate. Not one of those big like a side plate rather than a big dinner plate. And I find that my digestion seems to feel slower during the day. So if I had a really big meal and sometimes I do, if I go out for, you know, cafe to a cafe for lunch, I'll eat everything on my plate.
00:42:01:04 - 00:42:14:22
Filly
But yeah, I just won't feel very good. It will feel like it's sitting really heavy. So that's why I choose to have a smaller portion at lunchtime. But I'm eating regularly throughout the day. Okay.
00:42:14:22 - 00:42:16:10
Filly
Awesome.
00:42:16:10 - 00:42:33:11
Filly
Oh, just a couple of other things. So I mentioned breakfast. I will multitask because I'm getting myself and my kids ready for the day, but at lunch time I do like to make sure I take. If I'm at home, I take my food out into the sun and I'll ate and I will put away my phone and my laptop.
00:42:33:11 - 00:42:48:21
Filly
So I'm just being present with my food. And similarly, if I'm at the clinic, although I usually stay inside. Okay. And then snacky snack time is usually around 3:00, maybe.
00:42:48:21 - 00:42:51:09
Filly
4:00 if I've.
00:42:51:11 - 00:43:18:12
Filly
I don't know, doing something. And I've forgotten that it's 3:00. But again, I'm, I'm paying attention to hungry kids. So when I start feeling those early sensations of hunger, I'm like, okay, cool, it's ready for a snack. My go to usually will be fruit and nuts. I just love cashews, so usually my not of choices cashews. Although recently I bought a massive bag of macadamias which is lasted probably a month and I've just finished off that bag.
00:43:18:12 - 00:43:20:14
Filly
And now I went back to cashews. And I don't.
00:43:20:14 - 00:43:27:22
Filly
Love cashews as much as Macadamias. Oh, it's a catastrophe because macadamias are quite expensive.
00:43:27:22 - 00:43:32:19
Chris
You, So how long do macadamia nut trees take to grow?
00:43:32:20 - 00:43:34:12
Filly
I don't know, I think we need to grow them, though.
00:43:34:14 - 00:43:40:05
Chris
Yeah, they're pretty big. Maybe not for this property. We might have to buy a new house for. That'd be cool.
00:43:40:07 - 00:43:50:00
Filly
Yeah, and a piece of fruit will usually be, just anything. Banana. Apple. Mandarin orange. Pineapple, Kiwi fruit.
00:43:50:01 - 00:43:51:05
Filly
And occasionally.
00:43:51:05 - 00:44:07:20
Filly
If I don't have that, I might have some coconut yoghurt. Or if I've home baked a cookie or a muffin or a cake or a slice with whole food ingredients. So usually it's spell to almond meal, coconut sugar, that sort of gig. I'll have that.
00:44:07:22 - 00:44:09:20
Filly
I also, if this isn't.
00:44:09:20 - 00:44:10:04
Filly
Like an.
00:44:10:04 - 00:44:11:22
Filly
Everyday thing, but I also love.
00:44:11:22 - 00:44:25:04
Filly
Just a nice glass of kombucha in the afternoon, especially when I've been on the computer doing like whether it's consulting with clients or doing, like podcasting or marketing or like high level mental.
00:44:25:04 - 00:44:26:08
Chris
It's yummy.
00:44:26:08 - 00:44:37:12
Filly
My body just wants come butcher. And occasionally I will crave salt in the afternoon. And if I'm heading to the shops to go to the post office.
00:44:37:13 - 00:44:39:02
Filly
I'll usually suck. Oh.
00:44:39:04 - 00:44:40:14
Chris
What was that? Oh, okay, here we go.
00:44:40:18 - 00:44:41:12
Filly
And I.
00:44:41:12 - 00:44:41:21
Chris
Was.
00:44:42:00 - 00:44:45:17
Filly
And get a salty, bag of plain potato chips.
00:44:45:22 - 00:44:48:09
Filly
Just saying. Again, that's not a daily thing.
00:44:48:10 - 00:44:54:14
Filly
Probably happened maybe once every 1 or 2 months, that sometimes I just want that salty hit. So I will.
00:44:54:14 - 00:44:56:23
Filly
Give myself permission to have the potato chips.
00:44:56:23 - 00:45:00:02
Chris
I know where you hide them after you've half finished the packet.
00:45:00:02 - 00:45:04:20
Filly
Oh, I know you guys always eat and then that's okay because,
00:45:04:21 - 00:45:10:09
Chris
And the LC was probably the more, eater.
00:45:10:11 - 00:45:11:06
Filly
And sometimes.
00:45:11:06 - 00:45:38:07
Filly
Like between, the midday, the afternoon snack and dinner, I don't know, it kind of depends on the day. And I haven't really been able to pinpoint a pattern, but it might be how much I've eaten previously, I might just feel like a bit hungry still. And so that's usually where I'll get a piece or two of dark chocolate, like a nice vegan, good quality dark chocolate, and that usually hits the spot until dinner.
00:45:38:09 - 00:45:40:01
Filly
And then dinner,
00:45:40:03 - 00:45:50:02
Filly
Usually is around 6 p.m.. Sometimes it can be a bit early, if the fam is going out or we've got some things happening, or it could be later.
00:45:50:04 - 00:45:53:13
Chris
If Chris is cooking. If Chris is cooking, that'd be later.
00:45:53:15 - 00:46:16:09
Filly
So this is a thing. So we've divvied out, who plays late in support with dinner. So I do make dinner most nights, but on Kevin's nights that I or the days that I am at clinic for the whole day, and sometimes I don't get home till 8:00, which is a couple like 2 or 3 times a week, Chris will make dinner.
00:46:16:11 - 00:46:40:01
Filly
So maybe I'll chat about what my go tos are, and you're welcome to talk about your go tos if you like. But again, I'm always thinking about fats, carbs, protein. So it's usually some combo of meat, vegetables, and some starchy carb. Usually that meat will have fat in it. Or there might be something else that we adding in terms of like a salad dressing that might have oil, olive oil or some sort of fat.
00:46:40:03 - 00:46:57:00
Filly
My go tos, now, I used to be really quite adventurous. I don't remember if you remember. I don't know if you remember. When we first got married, I used to do a meal plan and I go through all the cookbooks, and I'd make something different every single night. I do not.
00:46:57:00 - 00:46:59:14
Filly
Do that anymore. I probably would.
00:46:59:14 - 00:47:18:07
Filly
If I had a bit more time, but also the main reason is if I if I get a bit adventurous, my kids tend to not eat the food. So there's our go tos that I know that they generally will eat most of the time. So yes, I yes, I'm Mexican nachos tacos, right?
00:47:18:07 - 00:47:20:20
Chris
I think we're a we eat a lot of Mexican.
00:47:20:21 - 00:47:22:05
Filly
You do that I, I.
00:47:22:08 - 00:47:28:17
Filly
I actually really make Mexican. But that would be your go to on your nights, the two nights that you cook dinner.
00:47:28:17 - 00:47:32:12
Chris
Chris's Chris's go to is. Oh sorry. You keep going.
00:47:32:16 - 00:47:33:06
Filly
Oh that's okay.
00:47:33:08 - 00:47:44:17
Chris
Oh well my my go to would be nachos. Tacos or crisp burritos. Or fajitas or enchiladas.
00:47:44:18 - 00:47:45:05
Filly
All you.
00:47:45:05 - 00:47:47:07
Filly
Do is up the road and get some Thai.
00:47:47:08 - 00:47:48:03
Chris
Thai which.
00:47:48:03 - 00:47:52:01
Filly
Is pretty good. Like we have the ladies who make the Thai food.
00:47:52:07 - 00:47:53:05
Filly
It's delicious.
00:47:53:06 - 00:48:13:15
Chris
I mean it's it is delicious. I mean if I was to taking a magnifying glass and be scrupulous, I don't know if that's a word, if I would have a look at the quality of the food. It's definitely made with love. They're they're lovely, lovely people. It's a little food van, that does Thai food around the corner from us.
00:48:13:15 - 00:48:20:10
Chris
Anyway, that that, my girls love that they're chicken taco and pad Thai.
00:48:20:12 - 00:48:21:04
Filly
Yeah.
00:48:21:05 - 00:48:46:08
Filly
And if I'm cooking, I'll usually do, like, some sort of meat and veg. So that might be sausages and steamed veg or roast meat and rice, veggies and a bit of steamed greens or salad and meat. Our kids really love a chicken, vegetable and rice noodle soup, which is great. Like they devour that. Which is so funny because if I put all the ingredients on a plate, not in a soup, they'd less excited about it.
00:48:46:10 - 00:48:48:12
Filly
So for me,
00:48:48:14 - 00:49:02:02
Filly
Curries and rice, shepherd's pie. Our kids love that. And that's yummy too, I love that. And sometimes we use the slow cooker. Not as much as what I would like to. I kind of just forget that it's there, I think.
00:49:02:02 - 00:49:08:15
Chris
Yeah. I'd like. I'd actually in this next couple of weeks, just with my own personal goals. I'll probably be busting out a couple of slow cooks.
00:49:08:15 - 00:49:10:11
Filly
Yeah.
00:49:10:13 - 00:49:32:03
Filly
Yeah. And I don't like these days. I don't follow recipes. I mean, most of the foods that I just talked about on our blog, on our website, or in our recipe vault, we've got heaps more recipes inside out, ending body burn out method online portal. And so I don't necessarily follow recipes. I kind of make them up and then I turn them into recipes.
00:49:32:03 - 00:49:57:16
Filly
And then if there's something that requires quite a few steps, I usually find it on our blog or in our recipe vote. And when I'm purchasing food, I kind of purchase similar things each week so I know what's in the fridge and what's in the cupboard. And then the night that I'm due to cook, I'll just open up the fridge and I'm like, cool, I'll cook that, that and that, depending on what's leftover in the fridge or cupboard.
00:49:57:16 - 00:50:09:14
Filly
But there's generally ingredients for all the things that we just rattled off that we have for dinner, except for I probably don't make, by the Mexican stuff like tacos. You would whip up to the shops.
00:50:09:14 - 00:50:18:23
Chris
And yeah, we live in a very blessed location. There's, there's a Woolworths or IGA within. Oh, it really is within walking. Sometimes we actually do walk up.
00:50:19:02 - 00:50:19:10
Filly
Yeah.
00:50:19:15 - 00:50:20:19
Chris
00:50:20:21 - 00:50:41:21
Filly
I also, when I'm cooking dinner, will always make double, if not triple the amount for our family so that there's plenty of leftovers for my lunches and also leftovers for at least 1 or 2 dinners for the whole family as well. That's kind of like the way that I meal plan. I don't love spending the whole weekend, meal prepping everything.
00:50:41:22 - 00:51:00:21
Filly
It's just done. And it also means less dishes to wash, which is always a bonus. And I do find that, my digestion seems to speed up at night time, so my dinner usually is a bigger portion. I could do, like a full dinner plate, especially if we're at socially. I'll, like, have it.
00:51:00:21 - 00:51:03:07
Filly
All, but I have found.
00:51:03:07 - 00:51:19:05
Filly
I don't know, maybe in the last year, I just, I still tend to just have a full sized plate like one of the little plates for dinner as well. But it's usually more packed than what? Breakfast and lunch is.
00:51:19:07 - 00:51:26:05
Filly
And we have a little ritual, and my youngest daughter and I, so I, I would like.
00:51:26:07 - 00:51:26:15
Filly
Just.
00:51:26:15 - 00:51:31:08
Filly
Publicly going to ask a request. I would really love you to sit at the table.
00:51:31:08 - 00:51:32:16
Filly
More with us while.
00:51:32:16 - 00:51:38:20
Filly
Eating dinner. Chris often gets distracted with whatever he's working on.
00:51:38:22 - 00:51:43:19
Filly
Whether it's work or play. And it's like, Chris, dinner's ready.
00:51:43:21 - 00:52:00:13
Filly
And I'll usually prep him maybe like 15 minutes before we're all at the table, because I know that it takes Chris's brain a while to kind of like, switch to the next thing. That's like an ADHD thing. But even then, it's just like, stuff it. Let's do it without you.
00:52:00:15 - 00:52:01:12
Filly
But I'll usually.
00:52:01:12 - 00:52:20:23
Filly
Sit at the table with Poppy and Elsie, and Elsie loves playing card games. So while we're eating dinner, where I currently have been for many nights now, I've been playing Skip bow, which is really cool because she gets kind of distracted with what she's eating, and I sneakily monitor and make sure she eats all the.
00:52:20:23 - 00:52:23:03
Filly
Food on her plate, and she.
00:52:23:03 - 00:52:25:01
Filly
Generally does.
00:52:25:03 - 00:52:27:21
Chris
She's so far.
00:52:27:23 - 00:52:29:19
Filly
Okay, so that's dinner.
00:52:29:21 - 00:52:40:04
Chris
There's been a little, little Chris and Filly come together, on a podcast. It's been some I knew I knew I was walking it. It's a trap. It's a trap. I.
00:52:40:06 - 00:52:41:17
Filly
I actually even said decrease.
00:52:41:17 - 00:52:45:15
Filly
Do you want, like I said, I could do this one on my own, but I think it.
00:52:45:15 - 00:52:47:16
Filly
Would be interesting to have him.
00:52:47:16 - 00:52:55:20
Chris
So he's like, I can do this one on my own. But, you know, and I'm like, oh, oh, that sounded.
00:52:55:22 - 00:53:00:02
Filly
No, I said it would be more interesting if you're in here. You did such a.
00:53:00:02 - 00:53:03:16
Chris
Good job, Chris. You probably.
00:53:03:18 - 00:53:13:01
Filly
Okay, let's talk about dessert. So, because I look at, what people ate a lot, I'm actually.
00:53:13:01 - 00:53:18:02
Filly
Really, really surprised at how many people don't have something sweet after dinner.
00:53:18:04 - 00:53:18:11
Chris
Do we?
00:53:18:13 - 00:53:20:15
Filly
We we do. Oh, I like.
00:53:20:15 - 00:53:21:21
Filly
I do, and he.
00:53:21:21 - 00:53:24:03
Chris
Definitely wants to have what's for dessert.
00:53:24:03 - 00:53:32:04
Filly
Yeah, we will always the girls will be like, what's for dessert? But I'm also asking the same thing in my head as well. What's for dessert?
00:53:32:06 - 00:53:41:07
Chris
I don't I could, I could live without dessert sometimes. When, when you when you on here, I, I'm like, the girls will go. What's for dessert? I'm like, you can have some water.
00:53:41:09 - 00:53:44:04
Filly
Water. Which is so funny because I don't feel like.
00:53:44:04 - 00:54:08:13
Filly
I grew up in a family that had dessert all the time. It was kind of maybe, like once or twice and not, and I think it's maybe just because I love sweet stuff and I choose better options now, so I have no guilt around it. And my body loves it. So usually around 8:09 p.m. I'll have my last meal of the day.
00:54:08:15 - 00:54:09:20
Filly
And it will either vein.
00:54:09:23 - 00:54:11:22
Chris
What are you giving? Devious.
00:54:12:00 - 00:54:17:18
Filly
Devious. No no no it's not. No. You know I love it.
00:54:17:20 - 00:54:28:06
Filly
So it's usually something homemade. Like our go to is will be brownies, cakes, cookies, muffins, doughnuts. Again, if you check out our blog or our recipes on.
00:54:28:06 - 00:54:28:15
Chris
The blog.
00:54:28:16 - 00:54:54:16
Filly
In, you know, online portal, it will be something around that. And it's usually gluten free, but not always. I use spelt flour a lot, dairy free again, not always. Definitely refined sugar free. It might even be like homemade custard or ice cream as well. Just made with fruit and a bit of xylitol. And if there's nothing homemade, I'll either make something.
00:54:54:18 - 00:54:56:09
Filly
If there's time.
00:54:56:11 - 00:55:16:03
Filly
If there's nothing already homemade. Oh, sorry. Yeah, it's kind of like, you know, they're ready to go. I'll usually make something, or if I'm a bit tired or, I don't know, like it's late. Then my go to will be some more coconut yoghurt with a bit of muesli and nuts. Or some more vegan dark chocolate.
00:55:16:05 - 00:55:23:02
Chris
That's actually. Yeah. That's what I'll do for dessert is yoghurt and frozen fruit.
00:55:23:04 - 00:55:26:23
Filly
Yeah. You love that combo. And then if we go out.
00:55:26:23 - 00:55:31:21
Chris
So mango, as long as this mango, I don't mind any frozen fruit. As long as it's mango.
00:55:31:23 - 00:55:33:19
Filly
And, if we go.
00:55:33:19 - 00:55:44:09
Filly
Out. So whether that's socially, or, you know, where with the rest of our family and we're all great cooks, so there's always, like, really good quality.
00:55:44:09 - 00:56:03:15
Chris
Your family is amazing, amazing cooks. That's the reason I'm married. I wish I had had one dinner at your mum's house and Tony, Carly. Everyone cooked, and I was just like, that's it. Yeah, I don't care. She could be a she could be a mean person. I'm going to eat here forever.
00:56:03:17 - 00:56:05:05
Filly
So I'll usually like, I'll.
00:56:05:05 - 00:56:26:17
Filly
Use my body wisdom talk with myself in those scenarios. So if we're at a restaurant or at a family gathering, it's like, what's there? Is there anything like healthy Whole Foods weight wise? If there is, it's a no brainer. I'll eat it. If there's not, I'll just check in with myself again. It's like, do I really want that?
00:56:26:19 - 00:56:47:04
Filly
Does that look really delicious? Does that look like a piece of artwork with a lot of love? And has it been homemade? And if the answer is yes, then I'll check in with my body as well. Like, hey, body, how you feeling? If we were to have that, that panna cotta right now and, and usually it's a yes, it's fine.
00:56:47:04 - 00:57:10:11
Filly
Go for it. But what I've found is it's just, like, ultra sweet. So if it's more, it's made with the refined sugar and, you know, it doesn't have the healthy whole food ingredients. I find it really sweet because I'm not used to having it every day. So I don't know if you've noticed, but if we're at a restaurant and I purchase something like I order, dessert, I'll usually only eat a quarter or half of.
00:57:10:11 - 00:57:11:13
Chris
It, and then I get the right, and.
00:57:11:13 - 00:57:12:14
Filly
Then Chris or the kids.
00:57:12:14 - 00:57:31:12
Filly
Get the rest. And if I'm at a social event, I just, like, choose. What's the one thing that just looks really amazing? Or if there's everything looks amazing, I'll just do like a sliver of things and I don't force myself to eat everything on the plate. It's like when my body says, no, that's enough, I'll pass it on.
00:57:31:12 - 00:57:40:14
Chris
That's actually something that that our family like for me is really good at, is not overeating. Our girls don't do that.
00:57:40:16 - 00:57:41:03
Filly
00:57:41:05 - 00:57:52:03
Chris
For dinner, for per meal, maybe quantities of meals and snacks, but but, you know, like Poppy and, like Elsie, don't usually overeat in a meal.
00:57:52:04 - 00:57:53:07
Filly
Yeah. Okay. If it comes to.
00:57:53:07 - 00:57:57:03
Filly
Dessert, though, it's. Yes, it's different story.
00:57:57:05 - 00:58:01:14
Filly
Although I think actually it's more our oldest and I think she's a lot better now.
00:58:01:16 - 00:58:02:00
Chris
I think.
00:58:02:00 - 00:58:05:20
Filly
So, yeah, there was definitely a period of many years where she had no stop button.
00:58:05:23 - 00:58:22:19
Chris
We when we go out for dinner or we have, a meal, it is rare that I don't have three little additional servings. I had mine and then yours else's. And Poppy's.
00:58:22:19 - 00:58:34:19
Filly
Yeah. So sometimes when we used to go out, you would get, like, say, an appetiser and a main meal or two main meals. You don't do that anymore because you've learnt by now. I have to remind you every time it's like, just get one.
00:58:34:19 - 00:58:38:18
Filly
Thing because highly likely that you'll also be getting.
00:58:38:18 - 00:58:41:09
Filly
Three leftovers.
00:58:41:11 - 00:58:42:09
Chris
This is true, guys.
00:58:42:14 - 00:58:46:15
Filly
Okay, so that is what a functional medicine practitioner eats in a day.
00:58:46:17 - 00:58:51:14
Chris
Welcome to our marriage. I hope you guys enjoyed this.
00:58:51:16 - 00:58:52:04
Filly
I just wanted.
00:58:52:04 - 00:58:56:01
Filly
To add a couple of other things just around digestive support because they're.
00:58:56:01 - 00:58:56:20
Filly
Into.
00:58:57:00 - 00:59:17:05
Filly
Two things. And this is a leftover thing that I had back in the day when I was very burnt out. I had a lot of gut issues, histamine issues. I used to get really bad heartburn after everything I ate. Initially it was histamine and more acidic foods, but it got to a point where it's just literally anything that I ate.
00:59:17:07 - 00:59:18:16
Filly
So I used.
00:59:18:16 - 00:59:20:02
Filly
To take.
00:59:20:02 - 00:59:29:11
Filly
It a bi clinical natural. So I practice not only brand, but they do really yummy ginger tablets that are really good. Just to help support digestion. After meals. And I've.
00:59:29:11 - 00:59:33:14
Filly
Carried on taking them after most meals just because they're.
00:59:33:14 - 00:59:49:03
Filly
Really yummy and it just feels good. It's almost like an after dinner. Now, I'm not using it to try and band aid down heartburn, because that just really happens these days. It's more, but I'm just mentioning it, especially if you do have digestive issues. The ginger tabs are great.
00:59:49:05 - 00:59:49:20
Chris
Girls love them.
00:59:50:00 - 00:59:51:12
Filly
Yeah, I have them all the time.
00:59:51:12 - 01:00:18:14
Filly
They don't need them, but it's just like, where's my supplements? And I'll dish out a few little chewable, swaps that they like the taste of. But I do like it. And also, I don't use these so much now, but in the past, apple cider vinegar or lemon juice before meals, digestive enzymes, betaine, hydrochloric acid can be really good for stomach acid and just to produce your digestive juices before you eat.
01:00:18:16 - 01:00:34:09
Filly
Nowadays, yeah, it's more it's really just like being intentional with how I ate. And that helps me get into parasympathetic nervous system. Stopping breathing, saying a prayer. And adding sauerkraut to meals can be a nice digestive.
01:00:34:10 - 01:00:35:01
Filly
Yummy.
01:00:35:07 - 01:00:38:11
Filly
Food as well.
01:00:38:13 - 01:00:57:03
Chris
We have a beautiful Tassie brand, called Love You Guts. Shout out out at fourth. Love you guts team Kayla Robertson. Yeah. Oh man of whatever. Whatever you guys. And per year I reckon I've got 5% of that in my in my belly. Yeah.
01:00:57:05 - 01:00:59:21
Filly
He should join. You should. What's the word?
01:00:59:21 - 01:01:11:01
Chris
Invest in one fan club? Yeah. No, I'll love it. They used to make a work. If you don't anymore, but, I really enjoy personally. I love this out crowd.
01:01:11:02 - 01:01:20:00
Filly
It's just. The flavours are so good. If you're someone who hasn't got into sauerkraut because you don't like the flavour or the texture, try love you got.
01:01:20:01 - 01:01:40:22
Chris
They do a really, really good job. It's it's hard to go to any other brand after after that. And the amount of care and love, that that goes into into their products. I know that they, they do a fantastic job. So shout out guys, I love you. I love, love you. Got.
01:01:41:00 - 01:01:48:07
Filly
All right. Also thank you everybody. Thank you especially to those who listened all the way to the end.
01:01:48:08 - 01:02:01:07
Chris
And you probably have to listen to it again. Just, get the info. All right? Team, have the best day ever. Catch you on the next one.
01:02:01:09 - 01:02:11:11
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.
01:02:11:13 - 01:02:29:20
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.
