Food Noise, Breaking the Craving Cycle & 2-Minute Habits

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1:03Welcome to The Wellness Scoop, your health and wellness inspiration and as always we are both here as your hosts. I'm Ella Mills and I'm Rhianna Lambert and we are so excited today to be taking your questions. It's one of our favourite days of the week so let's do it. Okay guys from your questions we're going to talk about what food noise is and how to reduce it, how to break a craving cycle without extremes, emotional eating and building a healthier relationship with food, two minute habits with that realistic approach to wellness that we all love, what actually supports our skin health and what you can skip, very important on what you can skip, a long routines and red light moths worth it, foods that support our joint health and reduce inflammation and simple dressings to elevate everyday meals.

1:50So it's a very jam-packed episode again but Ella first I need your recommendations I can actually see the first one and I'm so with you. oh my gosh okay the first one is the tyson fury reality show on netflix i love paris i've never watched a boxing match in my life it's not my thing i still won't i know he's massive like a mega sports star but i don't know anything about him because this is just not my remit but it was to be number one on netflix for a while so whenever something's number one i'm like well there's obviously something here it's a very easy watch it has all the makings of a good reality show because it's like they're so honest you know i love the kardashians i'm still watching the kardashians i'm that person but they're not relatable in the way the furies are no but also they don't when they started they shared reality whereas now everything's constructed reality whereas they feel like this is the beauty whereas obviously we all know the stuff is like edited and all the rest of it but like you are really seeing interesting insights into people's real lives and they're so candid particularly about mental health their relationship like you can see these are real life moments these aren't fabricated storylines their belief in traditional values what i have huge respect and admiration for is that they have a background a traveler history and he would rather go off in a caravan with his kids than check into a five-star hotel and he's one of the well wealthiest men in the world right well he's probably not one of the wealthiest men in the world because we've now got all the billionaires like billionaires but he's exceptionally well very wealthy for sure but he has this interesting consistent dialogue between this battle on fame money being at the And then quiet and privacy.

3:23And it's this really interesting. I really enjoyed watching how that played out. It's the bravado of the boxing industry that must be so terrifying. They're having to constantly have the tough guy. It's the very tough guy attitude because that's what sells tickets and arenas. Yeah, it's a great watch. I really recommend it. And Paris, I think, is a legend, an absolute legend. I mean, I think any mother out there, or even if you're not a mother, you see a woman with seven children and you are just in awe of how she functions it's a good watch so that's a good recommendation everybody my second recommendation I mentioned it really briefly on Monday's episode is the book Yesteryear it's everywhere I think it's sold out in places it's a debut um writer from the US but I think the idea was picked up so quickly I think she workshopped it with people like Anne Hathaway the book Anne Hathaway's now bought the rights to make the film so it's kind It's kind of been mega very, very, very quickly.

4:19I need to read it then before they make it into a series or a film. It is so weird. I really recommend it. But it's basically, it's about this fictional character called Natalie. And all the reviews talk about different parts of it. The interesting thing for me was this trad wife versus girl boss kind of influencer discussion, which I think is so relevant because so often the people we see kind of picked up in the media, on social media, is you've got the comparisons between your kind of ballerina farm or Nara Smith. Who's the other one? Nara Smith, yeah. You know, the do it from scratch, have loads and loads of children in a ball gown.

4:57Can I say they're all women and this is a female thing again, trad wife. We're not going trad man, are we? Yeah, so it's that kind of element, that part of being a woman. Or you have, you know, people like Emma Greed who've been in the press over the last few weeks saying they spend three hours a weekend with their children because that's what it takes to build a billion dollar company. I don't disagree with it, but it's interesting that basically the two, as in I don't disagree. Just don't marry up, do they? There's such extremes. That to build a billion dollar company, you've got to make lots of compromises.

5:23And so I understand what she's saying. That's what they're trying to say. But I just think it's this interesting thing where so often this view of a woman today feels so polarised. It's so confused and I feel like everybody's so, it's so emotive for everyone because everyone's playing the role they're only able to play. we can't wish upon ourselves a different role. Yeah, but this woman, Nassie, is like quite, I find the character in the book very reflective of that because she basically chooses, she goes to Harvard, she quits Harvard, she marries the son of a billionaire who's a kind of moron and she chooses this trad wife life, essentially.

5:55And she's constantly comparing it to the kind of corporate ladder life of her former roommate and people, her classmates at Harvard. And that part of it I found so interesting. It's an interesting reflection as well on this idea of performing for an audience. and it's a must read yeah the world that we've created where we do perform for an audience and the pitfalls of that but we're also craving going back to that the reason those trad wife accounts are so popular and i know a lot of people don't like that term trad wife and i respect that completely we've come so far as women i understand the use of the language but that's why people are craving that disconnection exactly but it's still performative and the over glamorization of it and then basically when it all kind of gets exposed essentially the crux of the story is that she then wakes up in the 19th century and has to actually live out with no electricity yeah yeah or like raw milk looks a bit different when it's in a bucket with feces around the edge or like you don't actually have a washing machine where she had hidden all the washing machines to make it look perfect anyway i just think it has some really interesting reflections on today's society the role of women the polarization this kind of living your life for other people and the constant need of validation it's a really interesting sanitary products i mean gosh It's very interesting to read.

7:09Oh, I love it already. Yeah, so I really recommend. That was a really good recommendation. How about you? Mine is not that deep at all. But I became fascinated. I didn't know much about the Kennedys before. I started watching Love Story. I haven't watched it yet. On Disney+. It's really good. But because if you're into history, it's just so tragically sad. That image of John Kennedy saluting when he was like, I think he was like four or three. Maybe two even. I don't know. he was just a little tiny boy when his father was assassinated um jfk and you just think the whole story and it's a very tragic ending as well um i need to watch it and then i discovered there's this thing called the kennedy curse and then i looked into it and i could not get over what i was reading it's absolutely horrendous and it's so sad so actually i'm not selling this very well as i go and watch this really sad thing but it's a it is a very good watch and um you just fit a lot of empathy for them actually as a family.

8:07I have nothing else to report but we've got recommendations from you. Sasha has written in, she said, hi Ella and Rhi, I love the podcast and your recommendations. I wanted to share two today of my own. First, I also make sourdough, I've started adding walnuts in it to make a walnut loaf. The nuts add such a good flavour to the bread and become so delicious when baked. Hope this still retains the walnuts benefits but really yummy either way and she also says i add in at the second stretch and fold for any other sour okay so that's the technique the second stretch and fold and then number two she said for my partner's birthday i got him a subscription to citizens of soil who sent 500 milliliters of an artisan olive oil each month to try each time a different place in the world so the oil is flavorful and delicious i can't compare it to supermarket brands it just feels like such a nice luxury each time we use it and you also get a fact card which tells you about the olive farmers who make the olive oil which makes it feel very special so have a great week she says and thank you sasha i love that so we've got to add nuts to our salad and citizens of soil i've used that olive oil it is so good and read just to confirm you don't lose the benefits the walnuts when you bake them do you no you don't there's always this debate about heating food and baking but i just so chuck it all in.

9:26Better to get it in. Better to get it in. Okay, we have a second rec from Bridget, who said, I listened to today's episode where you mentioned quinoa. We were talking about all the brilliant things about quinoa the other day, and I've since been on quite a quinoa role. She has a recommendation about quinoa. She thought our other listeners would be interested to know you can get quinoa that's grown in the UK now by the British Quinoa Company. They're based in Shropshire, which is where she lives. So I love that. Thanks, Bridget. I love that so much. Great recs, everyone. Keep them coming our way.

9:54we need the inspo in our lives.

9:59So our first listed question today is from Alice. It is. Alice says, I've started adding more plant diversity into my diet and I found this fairly straightforward. That's great to hear. But what I haven't been able to change is the food noise or addiction I have to ultra processed foods. For me, this is mainly confectionery and fizzy drinks. I find that I just don't feel satisfied even though I'm not hungry unless I have them daily. I'm slightly overweight, but I'm trying to increase my movement and mindfulness and I get more than enough sleep. can you help me how do I stop the food noise or addiction without turning to potentially harmful medications such a good question um very brave to write in the constant pull towards certain foods is I think echoed everywhere and it's very clever marketing from the food industry it's uh childhood relationships of food that we've built um things that for our brain but food noise is such an interesting term because I feel it's been used a lot in the media recently feels very new it feels very related to glp once i'd never heard of it before not really before we were talking about how a zempic initially cut out food noise how do you officially define it well we actually have used it in the eating disorder realm for many years because but we'd call it that internal voice you know the voice of the disorder itself that you're constantly having to grapple against whereas food noise i think um refers to marketing environment um just as much as that pull and voice in your head so biology and and environment whereas um yeah the voice in your head with an eating disorder that internalized voice obviously internal yeah i was looking up different definitions for interesting and it is exactly that it's the persistent intrusive mental chatter cravings and constant thought about food that occur even when you're not physically hungry often described as a preoccupation with eating it can make it hard to focus on other tasks and lead to overeating or unhealthy snacking and that's a cycle so eating is a psychological illness we have to remember there's a huge psychological component there but many UPF so ultra processed foods are designed as we've discussed before if you go back to last summer we did a lot on ultra processed foods because my book the unprocessed plate came out and they are designed to be hyper palatable and we know that there is a dopamine reward cycle that Ella and I have discussed a lot with foods that are a combination of sugar fat salt additives texture just to stimulate those reward pathways they're designed very cleverly so it is harder to resist them.

12:15It's not you. And I really can't bear it when there's a big thing going on in the UK at the moment on a program called I'm a Celebrity with this huge controversial situation on are they bullying? Are they not bullying? A lack of understanding and empathy for somebody else's condition or illness, you know, just get up and crack on. It's very similar to the way people talk about willpower with food. They just expect people to be able to resist. And it's not that at all it's your chemistry of your brain you can't override it actually so it's not just hunger it's about being satisfied by foods ella and sadly the food system and the food environment is not built to give you satisfaction it's built to have you know more then there's the practical sense of like you know you walk into i don't know for me you know i'll go to the train station later today and i'll arrive and there i am just like there's a cookie stand there's a donut stand you know the cupcake stand the cupcake stand w smith is just bursting with sweets and chocolate and the time you go past it no wonder they're like oh can we get a cupcake mommy i mean it's literally everywhere it's everywhere and it is very very overwhelming i remember when i first moved to london when i was a teenager i was so overwhelmed by paddington station i'd never seen anything like it in my life like all the different stands and i did used to buy millie's cookies all the time yeah oh my god i used to have the smarties ones me too anyway that's a totally off topic so what can you do there are a few evidence-based strategies to help you tackle this first of all your meals have to be satisfying and they have to include whole foods they need to fill you up the fiber, the protein, the healthy fats, because that is what helps regulate your appetite hormones.

13:45The problem with UPFs that lack the fiber, that lack the whole food ingredients within your food is that they will not leave you feeling satisfied. They don't feed your microbiome. And you want all of that signaling in your body with your gut brain axes to be constantly communicating. And that means feeding the food your gut bugs love. Don't let yourself get overly hungry. Again, meals being planned is important if this is you and you're struggling with food noise, because sadly, we know if you go into a supermarket when you're starving you're more likely to buy so many things that's scientific research that you don't need we all do it um so don't let yourself get overly hungry so plan out your meals and your snack tin life you go back to monday's episode yeah pack a little snack tin and think about adding in let's talk about 30 plants a week let's talk about adding in and trying to hit that fiber goal rather than calories and restriction which has is predominant in the fitness industry still today a hundred percent and i think that you know really you always talk about it but it's so true with that not restricting it's like if you really love sweets like if you tell yourself you can never eat sweets again all you're going to want to do is eat sweets whereas if you're like no it's okay I can have a sweet after dinner for sure but it's part of your full you're satisfied you know you made sure you you know added in some pasta or some rice or whatever into the meal so it's like it's genuinely filling your full you cause you can have a sweet and enjoy it because I think as soon as you tell yourself I'll never have that again you know probably everyone's been there all you want to do is eat it that's exactly it if you allow yourself enjoyed items you're less likely to overeat on them it's scientific fact look at the habit loop what time of day does this usually occur is it the environment is it the same room do you always snack or get the food noise when the tv's on in the lounge and you are driven towards that one snack drawer in the house and part of the food environment we live in is part of the work we do in the nutrition clinic and in fact we'll do a journey on relationships with food on on the plus platform but it's really important to notice what's going around around you sometimes you have to put a stop delay technique in take a big breath and speak out loud to yourself why am I feeling like this right now is this habitual am I low have I had a bad day what can I do instead of looking towards food in that moment and then still go ahead and eat the food but it takes time to break these cycles but fizzy drinks I think as well they're one of the things that we can get a nice sensory experience from so why not try kombucha sparkling waters all sorts of things there's there's loads of techniques but it's hard when you're on your own and you've got no support so i hope we've helped yeah i hope so and just you know fostering that awareness of it is so important yeah 100 percent

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19:07Okay, our second question today comes from Keita, who has asked, research increasingly supports a holistic approach to wellness that's right how do you implement this in your own lives i personally struggle with even planning small chunks of wellness while balancing work and a baby do you recommend small daily wins like two minute meditations longer weekly sessions or just taking a win wherever you can i really like how you phrase that question kita yeah and i think again it's what works for you ella um perhaps us sharing a little bit but remembering you've got to find the approach that's going to work for you ella what would your approach be there yeah I mean I completely second that you've got to find the approach that works for you I mean I'd say like for most of the last 15 years it was always like one minute wins you know I particularly had a period yeah five years or so like the last part that I was running to the Cielo and when the kids were young like you know it was just take a 30 second win where I could you know just walking five minutes longer or you know actually cooking dinner or something like that but I was so stretched for time and I was really struggling and to add things in, I just didn't have any time.

20:12And so it was always, you know, really trying to do a five minute meditation. It was trying to go outside for five minutes at some point during the day, just to get a coffee or something, but just to get outside. I would just take any whim wherever I could. And it was taking the pressure off to kind of be quote unquote perfect. Whereas now, you know, I'm not working full time. I've got quite a lot of time in my life and I can be completely honest about that. and so I feel like I can do better than and that than that because I know actually walking more and exercising it's so good for me you know cooking dinner like I've got time to do all of that so actually you know my approach to wellness is really different than it used to be like I'm doing 40 minutes of meditation most day I would never have done that in the past so again I think it's a great example of the fact that everyone your life a ebbs and flows but you know there'll be a moment where you don't have a you know tiny baby because there'll be 40 and then you'll have loads of time in your life and it might all be different so I think emulating other people which I know is not your question at all is always a kind of dangerous game because as I said it's always different for people at different times but personally I think whatever you're doing you should take any win you could and it's all about what fits into your life but I think any research generally is like consistency trumps perfection every time and so if every day you can do something that's great for stress management and your relationship with yourself, like a two minute meditation, if you could do that every day, that is going to have such a bigger impact on your life than once a week doing a 20 minute meditation, infinitely more so.

21:44Same with exercise. If you can do a 20 minute walk every day on your lunch break, or you can do a 10 or 15 minute, you know, at home YouTube workout consistently across the week, that will help you both with your physical got annual mental health infinitely more than one massive session on the weekend. I love that. That's really true. I've actively found setting goals that are lower than I previously would have set have enabled me to stick at them, like the one gym session a week or one home workout a week. And I maybe say, I'll just do 10 minutes. So if your baby's happy at one point in the day, then you get to choose your win.

22:22When they're content and they're sat down happy with something, why don't you just lie on the floor next to them and try and do some deep breathing for a few minutes I think it's obviously don't know what age your little one is but um what I would say is fresh air when you've got a baby is an absolute godsend so maybe it's just like putting them in the pram or sling or whatever depending on the age and just getting out for a walk around the blocks I just remember that stage I'm again at a very different point with two children that can yeah dress themselves and eat I mean they're three and six at the moment the little one's about to be four as well soon so my wins now ask I diarize everything I have to diarize a meeting with a friend a couple of weeks a month in advance or it won't happen and then I have to organize child care for that to happen and if I don't use the schedule or the diary there is no way it will happen so yeah I think that's the way to look at it um do what you definitely can but celebrate that like each little thing they're phases this too shall pass Tom Hanks says and I always just think it is that sense of like if you think about the habits you can stick with those are the ones to focus on and generally they're like the really simple ones but like meeting a friend yeah and batch cooking some meals and you know those 10 minute workouts you like or just lying on the floor and just putting on a piece do you know what always picks up mood that's so underrated is just putting on a relaxing piece of music?

23:45I think for me, I would always say to people, little wins always and consistency will always trump perfectionism. So you could do one perfect meditation, one perfect workout, one perfect meal, but the rest of the six days of the week do nothing. Those things won't really make much difference at all to your health. Whereas if you can have little tiny bits every day, that will add up. It's that, you know, I love the idea that 1 % better every day. You get 1 % closer to your goal every day. A few weeks ago, they said like just 11 minutes more of, was it sleep? Yeah. It's bizarre, the research that comes out.

24:22But honestly, you're doing amazing anyway, just asking this question. Now, our next question is from Becky. I was wondering, she says, if you could speak more about skin. This is a side of wellness that I feel completely overwhelmed by. and you can end up spending a fortune, it's so true, without knowing if anything is actually working. I know we should be eating and drinking well to support skin health, but I'm also led to believe we should have some sort of skincare routine. There are so many products and ingredients and routines that can end up being, you know, 20 steps long and very expensive.

24:55Could you please explain what is actually proven to work and what we should avoid and whether things like red light masks are worth it? Now, I contacted Dr. Thivy, who is a dermatologist and a registered nutritionist, and she's got the most amazing voice note on this, Ella. Fantastic. Over to Thivy then. Yes, it is really important to eat well and follow a balanced diet, not too much alcohol, not too much caffeine for healthy skin. But it's also important to have a skincare routine. And this really doesn't have to be complicated. It doesn't have to be expensive. It should be personal though. So your skincare routine really depends on what your skin type is and what sort of skin issues that you're tackling.

25:37Maybe you don't have any skin issues and you just want to look after your skin. In that case, it's important to cleanse. So at least at night, but sometimes also twice a day. Some people do like to cleanse their skin in the morning and a gentle cleanser is really the best thing. And if you do wear makeup in the day or if you're wearing sunscreen on a daily basis, it is also important to think about double cleansing in the evening. In terms of other ingredients in your skincare routine, simple skincare routine that I often recommend in the clinic is to cleanse, follow this with a very good vitamin C serum, and then a moisturizer SPF.

26:16And particularly now as it's getting sunnier, I would recommend an SPF on a daily basis. In the evening, you can have a nice moisturizer. But if you're targeting things like some breakouts or pigmentation or fine lines, you could think about adding a retinol. If you are planning to have a baby or if you're pregnant, you could think about having an azelaic acid serum in the evening instead. That's a lovely skincare ingredient that really helps to improve skin brightness and texture and tone. So as I said, it doesn't have to be expensive, it doesn't have to be complicated, but just something that is easy to stick to and will fit in really easily with your lifestyle.

26:59You also asked about red light masks. Yes, red light masks are sort of the cherry on the top. So once you've got your skincare routine in place and you're happy with that, a red light mask is something you can think about. So what does it help with. So there is evidence to show that it can help with fine lines, redness and skin tone as well and general skin brightening. The thing with the red light mask is if you're going to invest in one, you do have to do it quite regularly. They're expensive and they do work if you do them, but you've got to be thinking about using them at least three or four times a week.

27:31So it's whether or not you are ready for that sort of commitment. It depends on your schedule, of course, and whether you want to invest in one. Any questions, please do send them my way. Thank you. That was so helpful. I actually don't use vitamin C, so maybe that's the inspo I needed there, but I do love my red light mask. I do think it worked. Anyway, but yes, you know, look, there's no magical cure for any of this and skin's so individual. And obviously we do know as well, things like stress, sleep, hormones, all affect our skin health as well. But essentially, it's just like we always say when it comes to nutrition you know you want that healthy Mediterranean-esque diet you know balanced diet rich in fiber lots of plant diversity loads of healthy fats hydration yeah the basics yeah a hundred percent I've got a fun skin fact for you I'll give it to us I mean this is probably going to get pit after a headline or paper thing on it soon I bet you it'll come around um lycopene from tomatoes the antioxidant when it's cooked tomatoes they release more lactopine lycopene it's one of those rare foods or fruits that it's actually better to cook it than to have it just plucked off the plant.

28:35In some studies, research has shown that the carotenoids like lycopene can help protect the skin against UV-induced sun damage. That does not mean replace your sunscreen with tomatoes. But it does mean, and it is confirmed, that participants that consume even tomato paste, which is rich in lycopene daily for 12 weeks, showed reduced sensitivity to UV-induced redness and protective against sun damage at cellular level. So what we're basically saying is a Mediterranean diet, again, is exactly what you need to help protect your skin, but keep the sunscreen. Exactly. It's just, you know, we were just saying about the little wins, the basics always trump everything else.

29:14They absolutely do. Okay, Karina has said, I was wondering if you could speak about what natural foods to focus on for better joint health. I'm in my 30s. I've had joint issues since my early 20s. And the only way I've managed my pain and inflammation has been through supplements like glucosamine and quoniditin. I'd love to know if there are food-based approaches that could help support me. Gosh, nutrition and joint health, Ella. Big discussion and lots of research for things like omega-3 and collagen. Actually, the only thing that backs up collagen consumption is joint health. But yes, so diet does play a really supportive role.

29:46I'm glad you've asked the question because those supplements in particular are often discussed, but I actually think, again, dietary pattern is probably more important than individual supplements alone. So when you think about joint health, you want to reduce inflammation in your body overall. We've discussed that today. That comes from feeding your gut bugs well, and they train your immune system and help keep things healthy and ticking along. Yeah. And thinking about that Mediterranean style diet. Yep. Rich of your olive oil and your tomatoes, all of that. Cartilage support, which means you're consuming enough of your protein and collagen within your diet as well.

30:21Omega-3s help with healthy fats and cell membranes and overall musculoskeletal health. So rather than like one food, it's that overall diet. But omega-3s have the strongest evidence for joint health. And if you're not eating oily fish once or twice a week, in fact, I don't know if you just saw, I was going to put it in one of the show notes, I completely forgot. Waitrose have just taken mackerel off their entire, mackerel is no longer sustainable. I mean, no fish is sustainable. mackerel is now bye bye mackerel just like we said goodbye to tuna being a source of omega 3 10 years ago mackerel's now been over farmed yes waitress have stopped selling it yeah they've stopped selling it full stop because i'm bravo waitress i want to clap them and say well done we need to look at diverse sources of fish and actually i'd urge you to get more plant sources in daily like walnuts and chia seeds and flax seeds and things because salmon again like we discussed on monday's episode with uh the don't buy it campaign check your quality salmon and um sardines are actually a really good one but i always get very aware of a big trend at the moment as well that's the problem though and then they'll become over farm too so anyway you need oily fish you need amigas if not take a supplement a plant-based algae uh lots of antioxidants from your wonderful diet they help feed the gut bug to help with the cell lining um within your gut your your gut lining, your gut wall, vitamin C rich foods, which help the structure of collagen forms.

31:44You can't just have protein in your diet without vitamin C because that doesn't help build the skeletal structures and mesh of collagen. Protein in the diet, gut health axis, that's what I would say. But if we're going to discuss these supplements, glucosamine and chronoidrotin, no, I can't say it. Chronodrotin. It's a hard word, chronodrotin. these are two of the most commonly used supplements i see all the time in the clinic some studies do show small improvements and actually i i see glucosamine recommended more so but there are other high quality analysis that show no benefit so i actually do think the best thing you can do is to support your diet and when it comes to the collagen research in 2024 there was a meta-analysis that looked at the 35 randomized control trials that have been researched so far and they all found collagen supplements to be small to moderate for improvement ultimately your diet is really important with joint health yeah but the most researched one really in terms of supplements actually interesting is collagen i know which is not to do with how you look it's that baby tail always say okay joanna um has sent us our final question for today joanna has said finally thank you for the incredible informative and helpful podcast i've been a listener since the start thanks joanna um it inspires me to make healthier choices for me my family my weekly go-to batch cook is a big tray of roasted veggies which everyone's need using up usually courgeps carrots red onion cherry tomatoes etc with butter beans and chickpeas i roast these with olive oil and you to add feta cheese towards the end i have this either on its own or mixed with whole grain rice quinoa pasta my husband often has it as a side to meat or chicken etc i'd love some ideas quick easy dressings which would go well with this to mix up a bit and also make it a bit less dry without having to use oil excessively bonus would be to have something it could also make in a big batch that would keep in the fridge for a week or two nice question ella i think this is 100 your remit because i think over the years in your books you've probably done so many dressings but i just want to shout out butterbean dips because i'm obsessed i'm just going for a phase yeah and also joanna i so agree with you that like roasting things like that i'll do that like all the leftover veg chuck it in the oven and then you'll do a big batch exactly of quinoa a nice dip and then you can have lunch ready to go and you literally and then you could add some fresh greens or avocado or whatever you've got lying around to mix and match it but you have the base which is just amazing you don't have to keep cooking lunch but i also agree you want some nice dressings at the moment i am obsessed with chili oil it's just my favorite food i just can't stop eating chili oil i've got an obsession was i never normally like spicy foods a new love of chili oil.

34:22It is gold, isn't it? I know. I put it on pizza the other day. Oh my God. Yeah, it's so good on pizza. Is that embarrassing? No, loads of pizza is give you chili oil to put it on. Okay, fine. Because I've never had that before. I really enjoyed it. Oh my gosh, I love it. And so I've been doing tahini and chili oil. So tahini, honey, all maple. Tahini and honey together. And chili oil. It's just stunning. Squeeze of lemon. Oh, I'm so hungry. Olive oil. Oh my gosh. That is just so good. You can do the same without chili oil and just make it more like lemon and tahini. That's absolutely delicious.

34:54Tahini is so good for you as well. Tahini is just sesame's ground. And I actually think tahini is such a wonderful opportunity for not allergic. If you're not allergic to sesame as well, it's a great replacement for nut butter. Yeah, exactly. Pesto is a really nice one as well. You can do like pesto yogurts. That's a really nice little dip or a pesto-y dressing. Very much recommend that. Miso dressings are amazing. So more kind of Asian-y inspired. I love a miso dressing. I love a miso dressing. But it has to be a bit sweet. I'm just still obsessed with hot honey as well. Hot honey is so good.

35:25With the chili flakes. Hot honey with miso. Yeah. Oh, God, we're coming up to lunchtime as we're recording this. I know, I'm so hungry. We are so hungry. And I don't have time to get something proper to eat between this and my next thing. I have to wait till after. Okay, so, right. Then you could also reset dips. So, you know, instead of having chickpeas and butterbees in there, you could use one of them and do like a really delicious creamy dip to have on the side. like cumin again maybe some herbs that would be delicious you're just simple mustard vinaigrette like dijon mustard delish I did love those like they used to be so popular that for kale salads the kind of dijon mustard soaked cashews nutritional yeast lemon olive oil type creamy dressing I still love that I need to make that actually a lot of effort though the cashews yeah it is but actually if you make it in a batch it is then you can batch it yeah so that's what i would do yeah i mean great um there's a final quick question as well from ellie at the end there ella mentioned in one of your podcasts that she has recently been loving a meditation app of course i can't find it in the show notes please can you remind me which one it was it's called the way it is really i feel like i've downloaded and tried every meditation breath etc app out there over the last however many years it's called the way it's just so good and you can't choose it's a path it's like you just that's the one of the day you can choose how long it you do between um 10 and 30 minutes but you can't choose the meditation and it's really amazing for kind of teaching you i'm so impressed by it okay it's got high review oh my gosh it's if you want to start having kind of 10 minutes of calm in your life it's the best tool i've ever found i'm going to download it on the train home yeah i'm really recommend it the way yeah yeah it's amazing i really really really really recommend it i actually listened to the founder of it on dr chattery's podcast a while ago and that's what got me onto it and anyway i'm kind of balled over it's like so superior amazing okay well there you have it thank you everybody for tuning in today we've covered a lot again some amazing recommendations today a smorgasbord we have i love that we will see you on monday for our headlines that matter episode and just drop us an email let us know if you have any other recommendations because they're coming in thick and fast they are hello at wellness hyphen scoop.com otherwise have a lovely day guys bye Bye.