Want to enjoy Christmas without the food hangover?

Leanne and Susie share simple, realistic strategies to enjoy the festive season without overeating or falling into the “all or nothing” trap.

In this episode:

• The mindset that leads to festive bingeing
• Portion and pacing tricks that actually work
• How to enjoy your favourites without feeling stuffed
• When to get back on track (hint: it’s sooner than you think)

Press play to feel lighter, calmer and more in control this Christmas.

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This week we’re tackling the big one for party season: alcohol. Leanne and Susie break down how much is too much, why “just one glass” is rarely one glass, and the simple rules that prevent Christmas weight gain.

Inside the episode:

• The truth about alcohol, hormones and cancer risk
• Why you might be drinking more than you think
• Party-season rules to protect sleep, energy and metabolism
• The canapé traps that lead to hidden weight gain
• Susie’s new favourite Woolies protein find
• Listener question: Is swimming actually good exercise for fat loss?

Perfect if you want to enjoy December without the blowout.

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Are the foods in your trolley really Australian owned, and should you be worried about MSG or that 2-kilo overnight weight jump after a salty meal?

In this episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell unpack how to support Aussie-owned brands, the real story on MSG, and why salt can make the scales jump without you gaining body fat.

In this episode, we cover:

The Aussie-owned supermarket brands worth supporting

• Why there are so few 100% Australian-owned and operated food companies on our shelves

• The big-name Aussie brands Leanne and Susie actually buy, including cereals, dairy, oils, snacks and condiments

• How Australian ownership, local jobs and higher ingredient standards often translate to better nutritional quality

• Fun facts about Sanitarium’s not-for-profit structure and SPC as the last remaining Australian-owned fruit and veg processor

• Smaller state-based dairies and boutique brands to look out for in your local supermarket

MSG: what the science says vs what social media says

• What MSG actually is, how it’s made, and why glutamate naturally occurs in foods like tomatoes, mushrooms and cheese

• How to spot MSG and other flavour enhancers on labels (621, 635 and friends)

• Why major health bodies consider MSG safe at normal intakes, and why “Chinese restaurant syndrome” hasn’t held up in blinded trials

• The real issue: ultra-processed, highly flavoured snacks that drive overeating, especially in kids

• Common supermarket foods that still contain flavour enhancers, and how to choose plainer, less “more-ish” options instead

Product Spotlight: the Moroccan tomato dip Leanne and Susie love

• A deep dive on Tahini Miri Moroccan Matbucha, a chunky tomato-based dip with 87% tomatoes

• Why the ingredient list is so impressive compared to most dips in the fridge section

• How to use it: on veggie sticks, crackers, omelettes, eggs, sourdough or as a salsa-style base for quick meals

• Why cooked tomato products are a great way to boost lycopene and plant intake, especially during party season

Salt, fluid retention and “overnight” weight gain

• The recommended daily sodium and salt limits for healthy adults, and how much Australians are actually having

• Why your weight can jump 1–2 kilos after a salty meal or takeaway, even if you’ve been eating well

• Who genuinely needs to watch salt more closely (e.g. high blood pressure, kidney or fluid issues) and who doesn’t need to stress over a pinch in home cooking

• Simple label-reading rules: what counts as low, moderate and high sodium per serve

• Practical ways to cut back on salt without eating bland food, using herbs, spices and smarter product choices

• How to keep party-season canapés, chips and takeaway in check without feeling deprived

Plus

• How Leanne and Susie think about “supporting local” in a realistic, supermarket-based way

• Why choosing more minimally processed options automatically helps with both salt and additive intake

• Reassurance that balance matters more than perfection when it comes to salt, MSG and processed foods

If your goal is to shop more consciously, support local brands, and stop panicking about every ingredient on the label, this episode will give you a clear, calm roadmap.

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