In Episode 9 of The Holistic Nutritionists Podcast, Natalie Douglas and Kate Callaghan discuss “ways to creating a balanced diet” and “is food the most important aspect to your health?”

• Nat’s apology to Gotye
• The importance of down time
• Why food might not be the most important thing to reaching optimal health
• How to find balance
• When food SHOULD be a priority
• Getting away from a scarcity mentality and an “earning mentality”
• Tips for navigating Christmas

• Are you looking for 1-to-1 support and a step-by-step healing process to overcome your chronic gut health issues? Take a look at my signature program, “Gut Rescue” today.

Natalie K. Douglas 0:03
Hello and welcome to the holistic nutritionist podcast. My name is Natalie Burke, holistic dietitian and nutritionist from health by whole foods.com.iu. And with me as always, I have the holistic nutritionist Kate Callahan from the holistic nutritionist calm, Kate, how are you going? I’m fantastic. Thanks, net. How are you? I’m good. Now, before we get officially started, I actually promised my boyfriend that I would apologize to got Yeah, who, on the last podcast, you had no idea what I was talking about. But someone listening would anyway, on the last podcast when we’re talking about the thyroid, and we’re talking about voices. I thought that this very famous artist got year was named goiter, and very, very incorrect. I am that Oh, look, I’m sure go is listening to this and is really thankful that I’ve just apologized, as Will my partner. Be very thankful that I apologize. So there you go. We go. I would

Kate Callaghan 1:12
I remember you saying that and me going? Yeah. Okay. Cool.

Natalie K. Douglas 1:17
Yeah, my dad, that’s okay. He’s, I do I do actually really like you songs. But anyway, we will leave it there. So anything new been happening with UK I have

Kate Callaghan 1:30
been a lazy lazy bum,

about I know,

well, I have worked really, really have this here and kind of push myself as I important to do. And the last few weeks, I’ve just had a Mac copy stuffed doing anything, really. And so I really didn’t post anything on social media for about a week. Go, oh, my god world falls apart. And I was just falling apart. And I just spent a lot of time actually hanging out with Olivia and not worrying about what was going on in the world of the web’s and not even replying to emails as regularly as I probably should have. And you know, when she would go to bed and watch them Netflix, and she would What were you watching

Natalie K. Douglas 2:14
Narcos? I haven’t heard of that.

Kate Callaghan 2:17
It’s about Pablo Escobar, the drug lord in South America. Back in the day, he was like a drug kingpin controlling the world’s cocaine. I heard about it on I think about on Mamma mia out loud, which is an awesome podcast. Really, really good series. So we plowed through it so quickly. And what else was I watching? Stranger Things, which is sci fi, and I probably would recommend it. And then Grey’s Anatomy, as well as Grey’s Anatomy.

Natalie K. Douglas 2:49
I used to watch that a lot. And then watching Gilmore Girls, because like you I was like, I need to select time to to just don’t do anything. Just yet

mindlessly watch TV. So I did that. And I also watched the help that movie The other day, and I cried. It’s good. Yeah. You should totally say it. It’s, it’s cry worthy. But yeah, given like, I do cry a lot at most things. So maybe it’s not.

Kate Callaghan 3:18
I think I think we all need this downtime, otherwise you just fall apart. And I think that’s probably one thing that people who don’t own a business don’t realize, or people who do own business and they don’t take note of is you can just push yourself so so hard because your your work is everything. Especially when it’s at your home. You don’t get away from it. And so you do need to almost schedule in daily breaks. Yeah. Not daily breaks or regular breaks. So you’re not having these full on. Stuff the wall.

Natalie K. Douglas 3:52
Exactly as Yeah. Not having built around it as well.

Kate Callaghan 3:57
Exactly. Not having gentlemen. I felt amazing.

Natalie K. Douglas 4:00
Yeah, I was actually I’m reading eight Pray Love at the moment by Yeah, by Elizabeth Gilbert. And it’s awesome. And she was saying how the Italians actually define success as, like the art of being able to do nothing. And I thought, like, that’s so opposite to what we’re like, because we’re always it’s like we base our success and our level of happiness and our level of self worth on how much we get through or how much money we have, or how many followers we have on Instagram or Facebook or something like that, when really the goal is to well, in my opinion is the goal is to be happy with with left in some regards and the simple thing. So I thought that was interesting, just the difference between cultures.

Kate Callaghan 4:50
Definitely I would, I would more identify with Italians these days. Yeah. Back in the day, I seriously was dressed as a badge of honor. And I would be I’m so stressed. Because I’m so busy. And if I’m busy, it means I’m really successful. Yeah. Which is really dumb. Successful. I weren’t, I won’t work nights, I won’t work weekends, I’ll work a few hours a day and the rest of the day, I’ll go and hang out with my family down, go for a swim go for a hike whenever I want. And yeah, yeah, that success?

Natalie K. Douglas 5:21
Yeah, absolutely. And I think it’s a bit of a thing that most entrepreneurs struggle with small business owners, etc. Like I know, because yeah, there is really no off switch. Because essentially, you are always, you always do feel like you’re on or you’re at work. And it’s not just like you,

Kate Callaghan 5:41
you leave

Natalie K. Douglas 5:42
work at work, it’s definitely not the case. So

Kate Callaghan 5:47
this kind of been like a really nice segue into our topic this week.

Natalie K. Douglas 5:51
I think it had intentionally, we did really well. So this week, we are actually going to discuss it balance with food and life. And way, this is something that we’ve both had to really figure out to be honest, because we both come from backgrounds of you know, many years ago, having a really negative negative relationship with food, and really letting that dictate our life and our decisions. And defining that is the main thing that defined our health. But we’ve both learned both through personal experience and professional experience with clients that it’s certainly not the only thing that defines health. And in some cases, it probably is really quite low down on the list compared to other things such as stress management, social connection, spiritual health, sleep, all these other things movement. So that’s what we’re going to discuss today. And I think we’ve we did segue quite nicely into that. So

Kate Callaghan 6:53
that’s fine intentionally. On the back. Yeah, really? Yeah.

Natalie K. Douglas 6:57
Usually, we’re just completely off track.

Unknown Speaker 7:01
Really looking out for us. So

Kate Callaghan 7:03
give it up.

Natalie K. Douglas 7:04
I know. Right. So I guess, Kate, the first question I wanted to bring up to discuss is I would like his food, the most important thing when it comes to health or while Why not? Is that the case?

Kate Callaghan 7:19
No. Done.

Next.

So I like to talk to my clients about my little pyramid of health and well being. And at the bottom in terms of, well, it’s kind of an upside down pyramid. So at the top in terms of the highest priority, I would put sleep. Yep. And then I would put stress, then I would put nutrition food, and then I’ll put exercise, actually, I would put social connection up with sleep as well. So sleep and social connection, then stress, then food, then exercise in terms of getting everything on track. And if you don’t have social connections, stress management, sleep on point, everything else apart, especially stress and sleep that has a major impact on how you digest your food, how you view the world, your general happiness and well being. It’s huge.

Natalie K. Douglas 8:10
Yeah, I would 100% agree with that. And I think people avoid fixing those top things. Because, in a sense, it’s a lot harder to manage your stress and to get to bed early, consistently and sleep really well. When you’ve got lots of stress on your mind, or you you just aren’t getting into bed at the time that you should. And whereas food, most of us are okay to, at least most of us in this kind of holistic health world are quite good at eating what someone else has told us to eat is good for us. And doing that, you know, three times a day or however often you eat. But it’s all the other stuff outside of that, that we kind of put suicide and and then we get into this place where we wonder why is this not working? Why am I still feeling tired? or Why do I still have some skin issues? or Why is my gut health still not optimal? Or why am I still unable to lose some weight that I know that I need to shift? And often the answer lies in those top things that Kate was talking about. And I think they need to they need to take priority even if it means that you don’t eat perfectly. I and I don’t mean going out and buying McDonald’s to save your cooking. So you can go to bed earlier but maybe it means just being a bit less. A bit less, I guess obsessive with what you need to have at each time and each meal and you know dealing with eating repetitively. Sometimes, for example, doing a big boat Coke, then having the same meal a few days in a row so that you aren’t staying up late getting stuff organized for the next day and you’re actually getting into bed and getting a good sleep.

Kate Callaghan 10:11
Definitely, definitely, I think people are reluctant to do those things. Because they sound so unsexy. You need to sleep more and you need to manage your stress. It’s not as exciting as saying, have a super exciting goji berry smoothie, duper whooper,

Natalie K. Douglas 10:29
sprinkled with the top flakes and sour cream with

Kate Callaghan 10:33
gelatin mixed into it. That’s not a sexy, you know, you say you need to do some deep belly breathing to calm yourself down. Like it’s as simple as that. Do some deep belly breathing. Yeah, it sounds sexy. Yeah. But it’s so powerful. It’s so much more powerful than, than any fancy pants super food.

Natalie K. Douglas 10:52
Yep. And consistency is key. Like, I think people also get frustrated that they’ve they’re doing that they’ve done that deep breathing one night or they’ve done a five minute meditation one night and they they sit there and they’re like not feeling any more relaxed. I’m not relaxed yet. When will I be relaxed? I want to be relaxed. I Why am I thinking so much I’m supposed to be in meditation? Isn’t this where my mind supposed to stop? And the truth is it takes practice. And the effects of the effects of it. Sometimes take time. But the time it takes lessons with your willingness to show up and not judge whatever happens. In those moments of trying to manage your stress, it might not always go to plan. But continuing to practice that will turn it into a habit and it will have positive effects.

Kate Callaghan 11:43
Absolutely. Even just starting your day with 10 deep belly breaths.

Natalie K. Douglas 11:46
Yeah. And that’s you don’t even have to get out of bed. Like, just breathe. And I think that that’s something really powerful. Something else that I’ve been doing lately is tapping. I don’t know if you’ve heard of him.

Kate Callaghan 12:00
There’s actually a book on it. Yeah, I haven’t read it. I think there’s

Natalie K. Douglas 12:03
a better name for it like something else. But tapping resonate. Emotional Freedom Technique. Yes. So you tap on certain points of your body. So you guys should look it up. But I’ve been doing it lately and just saying a mantra to myself. And doing that while I’m taking my wife, like, wow, I’m taking a walk at lunchtime, for example, or something stressful happens in the day. And I’m like, few like, Oh, I’m getting like a bit stressed. Or just like, okay, five, like literally like two minutes. I’m just going to do some tapping and move back. And yeah, you feel like the first time I did it walking along, I felt a bit special tapping all my

body parts.

Walking on a main road. But then I was like, You know what, who cares? Like, if I’m going to be the entertainment for some truck driver that walks past whatever I have just served him.

So letting go of that to

Kate Callaghan 12:56
echo it.

Natalie K. Douglas 13:00
Whenever I think also, we should probably maybe play devil’s advocate a bit here and say, or ask the question of okay, but like, Is there a time when food choices are the most important thing? And when, like, when does making that a priority? Like when is that a good idea? When should it be a priority?

Kate Callaghan 13:22
Okay, good question. I still wouldn’t say it’s probably the most important thing. But you’re right, it should be definitely a priority and kind of up there. I think when you have health conditions, specific health conditions that need resolving, and you know that they can be resolved with food, like gut issues, like hormone issues, and like skin issues, like so many of the white issues, if if you’re white is an actual problem and not just a problem with the way you perceive yourself. Yeah, then definitely, you need to pay attention to what you’re eating and be what would say a little bit more strict. I don’t like to use the term clean eating that really gives me the heebie jeebies. Yeah.

Natalie K. Douglas 14:04
But I think being a little bit more focused, yeah. And a little bit more, you know, 9010, rather than 8020, or whatever you’re doing, or maybe even 100% for a month, if that needs to happen. Would you agree? I completely agree. Because, to be honest, there are certain situations where, as Kate said, 3ds going to make is going to be, you know, a big contributor to healing your body or your condition. And sometimes it is really important to make it a priority. But it doesn’t mean ignoring the other things. It never means ignoring the other things. It’s just kind of, we want to make you aware that there are situations where Yes, we’re not saying don’t ever worry about food, it’s it is very important. But don’t only focus on that.

Kate Callaghan 14:53
Yeah, definitely. I think it’s also important to know that a lot of these a lot of the really strict diets for therapy, therapeutic purposes. So if it’s a really, really low carb diet, or if it’s, you know, a gaps protocol or a CBOE protocol or low format plan, they’re not necessarily for forever. They’re kind of therapeutic, short term interventions, to heal the condition or heal the situation that you have going on at that moment. When that conditions resolved, but the situation’s resolved, you should definitely look at re expanding your diet and seeing how well you tolerate those foods that you took out. There’s no reason to stay really restrictive for the rest of your life if it’s not needed.

Natalie K. Douglas 15:34
Yeah, I completely agree with that. And I think that it expands on to or into social interaction as well, because I feel like when we are being too restrictive, we also limit ourself in I guess how much we I go in, like visit people have lunch with friends, or go over to to someone’s house for a party and just show up for those occasions where sometimes they are centered around food, and not having a negative relationship with with those occasions and getting anxiety when someone says, Hey, do you want to go out for lunch? Because I know that for a lot of my clients, just being asked to go out for lunch, when it doesn’t fit in with quote unquote, the plan is really stressful. And that’s not the point of it. The point is to enjoy company enjoy food, enjoy the experience of eating as much as anything else.

Kate Callaghan 16:39
Definitely, I think it’s Did you hit with Chris, Chris, or who wants said, it’s better to eat the wrong foods with the right mindset than the right foods with the wrong mindset?

Natalie K. Douglas 16:46
Yep, I did. And I love that I loved when he said that. And I think it’s so important because you just, it’s not really your decisions around food, that are always the most important thing. Sometimes the most important thing is actually your reactions to your decisions. Rather than the actual decision of Am I going to eat this treat. When I’m free, or even at Christmas, I’ll use Christmas and example, am I going to eat something that I know I don’t tolerate? Well, but every year, I look forward to this. And it’s my grandma’s recipe. And I know I’ve given a really terrible example previously on a podcast, I’m not going to give an example. But for example, just something that is a Christmas tradition for you, and you look forward to every year. But since starting your new way of eating, that doesn’t include that type of food or the ingredients in that food, you now have a really, you get really anxious and have a guilt complex around consuming it, I will, I would be confident in saying that the harm done from that reaction that you’re having is going to be far greater and longer lasting, then if you would just have a little bit of it, enjoy the experience, let go of guilt, and move on, provided that it’s not something that you’re completely allergic to, like we don’t want anyone going into anaphylaxis just for

Kate Callaghan 18:20
Okay, so peanut butter pie or something. Disclaimer did not eat something that you have an anaphylactic reaction to.

Natalie K. Douglas 18:30
Yeah, but you know, a bit of gas or a bit of like a small abdominal discomfort.

Kate Callaghan 18:37
Who doesn’t have gas after Christmas? Oh,

Natalie K. Douglas 18:41
I definitely do. Gary gets me every year. Anyway, actually, I actually will share a personal story he so I used to have a really negative relationship with Christmas day I when I was growing up. So most of I think most of our audience knows because we’ve mentioned he before, I did have an eating disorder when I was younger. And I had a very negative relationship with Christmas day because I actually would see it as a day that this is the only day in the year that I can eat whatever I want, and it doesn’t count. So I used to make myself like physically sick on Christmas Day. And I would just eat everything. And I’m talking like, when everyone was arriving and putting the dishes in the fridge, I would volunteer to put the dishes in the fridge and ate some of it while I was putting it in the fridge. And it was a and people who are listening who have had eating disorders or have had any kind of negative relationship with food or some type of binge eating disorder will very much resonate with this, in that you’re doing it in secret because you feel like you’re doing something wrong. And I used to do that all the time and stuff myself and feel horrible. And then I think I even like things that I was like, I don’t even like this, but I have to eat it because it’ll never be just again. And I think stepping away from that and changing your relationship with Christmas day and we through it, I think fine, like a little bit more than you would usually if that’s something that you feel like doing that day. But don’t make yourself sick. And don’t go in with the mentality that this is the early day that I can eat whatever I want. because realistically, all that food exists in the world, whether it’s Christmas Day or not. And you like going in with a scarcity mentality is just going to set you up for feeling horrible To be honest, and missing the other important parts of Christmas, like enjoying time with family and friends and giving and all that kind of stuff. So I don’t know if you’ve ever experienced anything similar, Kate. But I know it took me quite a number of years to get out of that mentality. But I can happily say, I now go into Christmas day with a much different attitude.

Kate Callaghan 20:56
Yeah, and I don’t think I’ve I’ve never been a binge. I never been in danger. And I guess I’ve been restrictive in the past. And I think when you restrict things, and you are more likely to be missed, I guess. If I went to a backhoe back in the day, if I think about it now, I would would never usually eat a piece of cake. But then if I went to a party, then I end up having maybe three pieces of cake because it’s something I wouldn’t usually am. But I think if you allow yourself to have cake, when there’s not a specific occasion, but you just feel like having a bit of cake just because I mean if it’s not every day, it’s just even once a week. And you you know that this, can you tell yourself It’s okay. And you tell yourself this is nourishing me maybe not in a nutritional point of view standpoint, but an emotional and mental standpoint that can be very nourishing to enjoy those sorts of foods, then you’re less likely to binge on these foods later on.

Yeah. And I think because I

think you kind of shovel it down. So it’s not.

Natalie K. Douglas 22:00
Yeah, yeah, absolutely. And I think it also comes with like Christmas leftovers and, and being like, Oh my God, this food is here, I just have to eat all to get rid of it. And you know, it’s, it’s okay to leave it there. And it’s also important to remember that this food still exists. Like I think people just I think it’s the same with kind of that idea around cheat meals and treat meals or that way of thinking. It’s also it just builds a negative relationship with food, it also builds like an earning mentality around it. Like I have to be super strict all throughout the week or throughout the year or however long between when you treat yourself or have a cheat meal. You have to be so super strict and then an earn your food and then you get to that day. And that’s your reward. And I really think that that’s a very negative relationship to set up with, with food and with your body and with yourself. Because regardless of whether you have done a heap of exercise, or you just gone about your day, normally and not done anything strenuous. Your body still needs and deserves to be nourished with food. So it’s starting to shift that mentality around the fact that well, avoiding the mentality that I need to earn this in order to eat it.

Kate Callaghan 23:34
That whole I’ve been good by eating these good foods. Yeah. Now I can be a little bit bad.

Natalie K. Douglas 23:41
Yeah,

Kate Callaghan 23:42
something bad. Which I hate that whole placing morality on food, Korean good foods and bad foods. They just food.

Natalie K. Douglas 23:48
Yeah, I think there is. I Yeah, I agree with you completely. And I just think there are benefits and costs to eating certain foods. And the example might be Bay, if you had a really nourishing breakfast, for example, you have lots of energy, you feel balanced, and you feel satiated, versus maybe you so those are, those are the benefits of that meal. But then for example, say you have a treat when you’re out to brunch with a friend. The benefits are still there. They’re just different. You enjoyed something it gave you pleasure, you had it in a social situation where you enjoyed your friends company, it was an experience. And it made you feel happy. And it’s just, it’s just analyzing things on a cost benefit analysis and thinking, well, do I really feel like this food right now? Or do I not feel like this through Not right now given the consequences? consequences, but really detaching yourself from any negative thoughts around whatever decision that may be?

Kate Callaghan 25:00
When do you eat cake and ice cream?

Natalie K. Douglas 25:02
So I like as in traditional cake and ice cream, or just like a Whole Foods type cake and ice cream.

Kate Callaghan 25:10
bit of both.

Natalie K. Douglas 25:11
So cake I actually don’t like cake that much to be honest. So I know. So in the past, I would have eaten it anyway, just because I was like, I’m never gonna say cake again. So I cake No, no, so very sick these days. I don’t really just because I don’t particularly like I would prefer to eat ice cream. I, I when I eat regular ice cream, I do feel quite like I get a bit of a stomach upset. But I still do waited occasionally. So sometimes I’ll just really be feeling like it or will be out with friends. And there’s a really nice gelato place. And I will actually really be feeling like at it. And I will have some that there’ll be other times when the opportunity still there, but I don’t really feel like it. So I won’t force myself self into having it just because the situation has come up. But I also won’t sit there feeling sorry for myself that I’m not eating the ice cream, or that I’m somehow missing out or that I’m uptight or anything like that, which I previously would have done. I just say this, like I’m still enjoying these people’s company. I don’t I’m not really feeling like the ice cream right now. And that’s okay. But on the flip side, if I do decide to have it, I’ll eat it and I’ll enjoy it. And it’s great. And I deal with the gas and the bloating and know that this too shall pass like literally.

It’s all good. What about you?

Kate Callaghan 26:40
Yeah, I mostly know I probably ask himself, but probably mostly coconut ice cream here. And if I go to a party and there’s okay, because I can’t have gluten I see that disease. But if there’s a gluten free cake, then yeah, I’m all for it. I didn’t if there’s sugar in it, and I missed it, it was going and if I go to when I when I go to Australia, and I have a little obsession with gelato, Messina.

Natalie K. Douglas 27:05
Yes, that’s what I was referring.

Kate Callaghan 27:09
It’s kind of my thing to go to gelato Messina. And it is not healthy by any means. For those people who don’t know Dr. Messina, but it is insanely delicious. And I get eczema from if I eat a lot of data. And but that’s one of the one of the consequences I’m happy to deal with. Because I enjoy it so much. I enjoy the experience the taste the the whole social occasion going with my friend and getting a one liter container. And slowly eating it on the couch. Well, it’s actually it’s one later between three so it’s actually not that much. Yeah, so yes, I do eat ice cream, yeah, and cake.

Natalie K. Douglas 27:48
And I mean, most of the time, my food is healthy. And but the some of the time, it’s healthy on the mental, spiritual, emotional side of things. Klay. But I think one point that I would really try and emphasize is to make it healthy on this on the spiritual, emotional happiness kind of way, you have to be willing to let that happen. Because if you don’t let it happen, then those benefits are gone. If you sit there feeling guilty about it, and don’t just let it go, then it does become just another stress, because you’re emotionally stressed out and have a guilt complex over it. And also, one last final tip that I actually wanted to give to everybody, particularly for those people who may be going through a negative relationship with food where they feel like they actually don’t have very much control when there is that type of food around, and especially coming into Christmas time. And I guess I would encourage you to address the underlying issues there, definitely. But emergency strategies that you could use on Christmas day would be, too, if you’re doing some baking for Christmas day to have someone there to bake with you. So I know a lot of people tend to do baking, and then they can’t help himself. But try some, but then they feel like they’ve had some, so they’ve got to eat it all. And then it brings on the guilt and the feeling sick. And that whole negative relationship. I find often with people who have someone else doing the baking with them, it gets rid of that a little bit and get that friend or that family member to store the food at their house and bring it to Christmas day that way so that you’re not creating more temptation or more challenge for yourself before you’ve done all of your underlying work and have a bit more, have a few more strategies to help you being resilient in those situations or not even resilient, but just better to deal with what emotions are coming up and causing you to go to that action. And then the other thing I would say is, if you so if you’re going to someone else’s house for Christmas Day, and then they offer for you to take home leftovers, I would opt for the savory things or the things that you don’t feel are really big triggers for you so that you’re not being rude and saying I don’t want any of the food to take home that say Oh, hey, yeah, I’d love some of you know that salad or that, you know, dish that you made like a chicken dish or something like that, and have that and take that home. So again, you’re reducing the things that are triggers for you at the moment. And also making sure you don’t starve yourself before Christmas, just so on Christmas Day, you can just go nuts, because you’ll still feel sick. Try and have you know, balanced meals leading up to Christmas and enjoy christmas food. You would enjoy any kind of other occasion and try not to have a negative relationship with with food on that day as well. Do you have any additional tips to add around that Kate?

Kate Callaghan 31:13
I would say Eat slowly chew your food and taking all the senses. Yo of the aging process. The sights, the smells, the the textures, the taste, the whole experience going on around you take it all in and enjoy it slow down. You don’t need to do anything on Christmas Day. It’s for enjoying company. It’s for enjoying food. It’s for relaxing. It’s not about anything else. Really. Yeah. Yeah. Yeah, enjoy it. Don’t feel guilty. Don’t sit there going. Oh my god, I shouldn’t be eating this. I shouldn’t really this is going straight to my thighs a little while ago and feel my muffin top expanding. I’m going to the gym tomorrow. Just tell yourself this food is nourishing me. Yes. saying thank be thankful for your food. Yeah, there are many people in the world who would not be getting that spread that you’re getting. Yeah. So be thankful that you are getting that amazing spread and enjoy it really,

Natalie K. Douglas 32:11
I completely wholeheartedly agree. And try to also, you know, once Christmas lunch is finished, as opposed to sitting there and just picking up things because you don’t want it to end and you’ve got that mentality of who wants it’s taken away. It’s never coming back. Say to yourself in your mind, like when someone asks you, you want more. And maybe you are quite full and you like or really don’t want more, but I never going to get this opportunity again, say to yourself, I can have some lighter if I want some lighter, and then move on and and go and have a conversation with a family member you haven’t spoken to in a while or go and entertain the children by doing something, anything to distract yourself and get you out of that mentality. But as Kate said, The main thing is just relaxing into the day and not not being yourself about whatever decisions you make.

Kate Callaghan 33:03
And Santa Claus and Santa Claus. Yes. That’s very important. So that’s what we’ve done. Well, we’re pretty much on time. Sorry. That’s pretty much it for today. We will

Natalie K. Douglas 33:19
we do another podcast before Christmas will discuss.

Kate Callaghan 33:24
Well, I’m not really doing next week, so no. Okay, sorry, guys. We won’t be around next week. Everybody needs to Cooper that for you got me. And you guys.

Natalie K. Douglas 33:38
So one announcement for me before I will before we sign off is that my ebook is about one to two weeks away from being on sale. So that’s my ebook that is on gut health. So there is a free one on my website at the moment, but this one is much more comprehensive and it’s going through lot of the different gut condition. So for example, CBOE celiac disease, non celiac gluten sensitivity, parasites, Fahd maps, sensitivity, all those type of things and going through the treatment for HN symptoms probably should have said symptoms first, but symptoms, treatment, all that kind of stuff and giving you a bit of a roadmap as to how to seek the right treatment and solutions to that particular problem and trying to figure out which which one you have, because it can be a bit of a battle when it comes to issues. So I’ll let everyone know through my social media challenges when that is at the platform that I don’t really have too many more announcements. Kate, did you have anything you wanted to add today?

Kate Callaghan 34:42
I would say go and buy my book for a nice Christmas present for other people, holistic nutrition, eat well trained, smart and be kind to your body. About what on everything really, but especially what we spoke about today and improving your relationship with food and improving your relationship with yourself and managing stress and eating yummy foods that are going to nourish you and looking after yourself on all levels.

Natalie K. Douglas 35:06
Yeah, go buy it. I think that’s a great gift idea. Alright, so that’s it for now guys. Hope everyone has a wonderful Christmas and we will talk to you again soon. Bye. Merry Christmas.