WEBVTT - What you really need to know about nutrition with Dr Stacy Sims 0:00:08.960 --> 0:00:11.520 Hi, I'm Francesca Rudkin and I'm Louise Area and this 0:00:11.560 --> 0:00:14.159 is season three of our New Zealand Herald podcast The 0:00:14.280 --> 0:00:17.079 Little Things, a podcast where we talk to experts, we 0:00:17.120 --> 0:00:19.119 find out all those little things you need to know 0:00:19.239 --> 0:00:21.520 to improve all areas of your life and cut through 0:00:21.560 --> 0:00:24.919 the confusion and overload of information out there. Today. We're 0:00:24.960 --> 0:00:27.120 so grateful to be able to access this guest again 0:00:27.160 --> 0:00:30.440 for you all listeners love during season one and now 0:00:30.520 --> 0:00:33.120 we'd like to catch up with Stacy Simms again. Thank 0:00:33.159 --> 0:00:35.680 you for getting us moving on the interval training and 0:00:35.760 --> 0:00:37.839 ask us some of our burning questions about one of 0:00:37.840 --> 0:00:42.480 my favorite things food. Yeah, we do love food. Stacy's 0:00:42.560 --> 0:00:45.920 kind of been our go to expert long before we 0:00:45.960 --> 0:00:51.040 started this podcast, although dare I say it, Louise, there 0:00:51.080 --> 0:00:53.440 was a little bit of a lag with you between 0:00:54.000 --> 0:00:57.040 theory and practice. I tell you about this stuff and 0:00:57.040 --> 0:00:58.840 you look me go and you go, I'm just going 0:00:58.920 --> 0:01:01.639 to keep doing exactly one of always done and I'm 0:01:01.680 --> 0:01:03.840 just going to stick to what I do. But you've 0:01:04.000 --> 0:01:08.040 absolutely jumped on board with the Stacey train training. You're 0:01:08.040 --> 0:01:11.160 on the Stacey train, You're there with the resistance training. 0:01:11.520 --> 0:01:14.000 I actually think you've always been very good with your nutrition, 0:01:14.200 --> 0:01:17.480 and maybe more post cancer, I think you've been really 0:01:17.520 --> 0:01:21.800 aware and very a lot more disciplined than I have. 0:01:22.240 --> 0:01:26.240 Didn't stop my body starting to change on me, and 0:01:26.440 --> 0:01:29.520 also didn't stop some of my bad habits. I kind 0:01:29.520 --> 0:01:32.160 of said, oh, I I'm eating the rainbow. Yeah, I'll 0:01:32.160 --> 0:01:35.840 do other stuff as well. Right, yeah, yeah, but that 0:01:35.920 --> 0:01:40.120 doesn't work. It doesn't work for my postmenopausal body. And 0:01:40.200 --> 0:01:42.440 I think I have probably taken things for granted a 0:01:42.480 --> 0:01:44.880 little bit that if I was exercising, I could kind 0:01:44.880 --> 0:01:47.960 of eat what I wanted to. So while I majority 0:01:47.960 --> 0:01:50.559 of the time eat well, I was always pretty relaxed 0:01:50.560 --> 0:01:52.160 about and all had that extra glass of wine and all, 0:01:52.200 --> 0:01:54.200 I like that extra tim tam or something, you know. 0:01:54.240 --> 0:01:57.920 So I've probably been a little bit lazy in making 0:01:57.960 --> 0:02:00.320 sure that my diet was really as good as could 0:02:00.360 --> 0:02:02.640 have been. And I think I'm at the point now 0:02:02.640 --> 0:02:06.080 where I have this wonderful sort of I just had 0:02:06.080 --> 0:02:08.639 this lovely layer of fat around my middle. I'm sort 0:02:08.639 --> 0:02:11.520 of petting it. I'm chatting as we speak. It's kind 0:02:11.560 --> 0:02:13.280 of like it's sort of sort of part of it, 0:02:13.400 --> 0:02:15.040 but it doesn't really feel like it's part of me. 0:02:15.160 --> 0:02:16.600 I don't know where it came from. It's like it 0:02:16.760 --> 0:02:21.119 just attached itself to my to my middle, and I'm 0:02:21.160 --> 0:02:23.600 sure that it wants to go something, wants to go 0:02:23.720 --> 0:02:25.560 back to where it came from and wants to go home. 0:02:25.680 --> 0:02:27.440 And I need to know how to get rid of it. Well, 0:02:27.440 --> 0:02:30.560 I look, I honestly think too. It's noisy out there 0:02:30.560 --> 0:02:33.240 when it comes to nutrition. And we've been hearing it 0:02:33.320 --> 0:02:36.080 a lot about protein, right, And I've said before, if 0:02:36.080 --> 0:02:40.280 one more person tells me that cheese, I'm going to explode. 0:02:40.320 --> 0:02:43.760 Why is cottage cheese getting cottage cheese? 0:02:44.000 --> 0:02:44.160 Now? 0:02:44.200 --> 0:02:46.400 Listen? Like, the thing is, we can't avoid it. We 0:02:46.480 --> 0:02:49.560 know we need X number of grams for protein pequilla 0:02:49.600 --> 0:02:52.840 of weight, and we know that all haunts our everyday 0:02:52.840 --> 0:02:56.680 life as well as the exercise we do. So that's 0:02:56.720 --> 0:02:58.480 kind of what I wanted to talk to Stacy about 0:02:58.480 --> 0:03:01.359 because she's the one that can unscore gramble this for me. Well, 0:03:01.400 --> 0:03:06.200 she comes from a scientific, evidenced, sort of based background, 0:03:06.240 --> 0:03:09.200 but she explains it to you and I and hopefully 0:03:09.240 --> 0:03:11.360 our love your listeners in a way that's really easy 0:03:11.400 --> 0:03:13.560 to get your head around. That's right, Yeah, all right, 0:03:13.639 --> 0:03:15.680 let's do it. So it is a real trick to 0:03:15.720 --> 0:03:19.040 have doctor Stacy Simms back on the little things with us. 0:03:19.200 --> 0:03:21.600 If you are not familiar with her already, She's been 0:03:21.600 --> 0:03:24.920 doing research into the areas of physiology and nutrition for 0:03:24.960 --> 0:03:28.440 over twenty five years. She has two books out which 0:03:28.440 --> 0:03:32.640 I highly recommend Raw and Next Level. She has a 0:03:32.680 --> 0:03:38.800 wealth of experience implementing practical, science based interventions, specifically for women. 0:03:39.640 --> 0:03:42.520 She's an athlete of researcher and author, speaker, and a mum. 0:03:42.600 --> 0:03:45.320 Her mission is to help women better understand their bodies 0:03:45.520 --> 0:03:49.280 and elevate them in research, sport, and ultimately in life. 0:03:49.680 --> 0:03:52.760 So joining us now, doctor Stacy Sims, welcome. 0:03:53.040 --> 0:03:57.240 Looking forward to chatting yet again to help lots of 0:03:57.280 --> 0:04:00.560 women understand all what's going on. 0:04:00.560 --> 0:04:03.440 One of my notes here is that you know, you 0:04:03.640 --> 0:04:08.240 really helped untangle strength training and interval training for me 0:04:08.360 --> 0:04:11.040 the last time we spoke, in fact for years now 0:04:11.120 --> 0:04:12.960 reading your books and things, so we're hoping that you 0:04:13.000 --> 0:04:17.320 can untangle some of the nutrition stuff too. So, Stacey, 0:04:17.520 --> 0:04:20.039 I noticed that in your books a lot of the 0:04:20.120 --> 0:04:24.039 chapters on nutrition start with you saying that women are 0:04:24.120 --> 0:04:28.800 always asking you tell me what to eat. So I'm 0:04:28.839 --> 0:04:30.919 going to keep it really simple to kick off what 0:04:31.160 --> 0:04:32.160 should we be eating? 0:04:33.000 --> 0:04:36.040 That's a really hard one because when we talk about nutrition, 0:04:36.800 --> 0:04:39.840 it's such a cultural thing. Like if you ask someone 0:04:40.000 --> 0:04:42.640 what they're doing or who they are, you'll hear the 0:04:43.040 --> 0:04:46.920 i'm kido, i'm if. It's like this ingrained kind of 0:04:47.880 --> 0:04:51.320 cultural pie to nutrition. So if I were to tell 0:04:51.360 --> 0:04:53.920 people what to eat, most of the time, I get this, 0:04:54.120 --> 0:04:57.920 ah no, that's completely against anything that I really want 0:04:57.960 --> 0:05:00.919 to think about. But I always bring it back to 0:05:01.120 --> 0:05:04.200 the gut microbiome, like what should you be eating things 0:05:04.240 --> 0:05:07.400 to support your gut And the reason for that is 0:05:07.440 --> 0:05:11.320 we know that the gut microbiome one loses a significant 0:05:11.320 --> 0:05:15.200 amount of diversity when we start hitting perimenopause in a postmenopause, 0:05:15.880 --> 0:05:20.360 and with that there's an impetus for craving simple carbohydrates, 0:05:20.880 --> 0:05:24.280 putting on a lot of extra belly and other body fat, 0:05:24.600 --> 0:05:29.160 losing our lean mass, having cognitive issues, having immune issues. 0:05:29.680 --> 0:05:33.560 We can see things coming out with cardiovascular problems, like 0:05:33.600 --> 0:05:36.080 all of a sudden, someone who hasn't had any issue 0:05:36.120 --> 0:05:41.039 with cholesterol now has high low density or the quote 0:05:41.040 --> 0:05:43.760 bad cholesterol, And then I don't understand what's going on. 0:05:43.800 --> 0:05:46.120 I don't have a family history. What's going on and 0:05:46.279 --> 0:05:48.960 all comes down to the gut. The other aspect about 0:05:49.000 --> 0:05:53.000 it is the protein because we haven't had that conversation 0:05:53.520 --> 0:05:56.720 in our like in our life. Really it's all a 0:05:56.720 --> 0:06:02.080 been carbohydrate and fat. But protein is really really important 0:06:02.400 --> 0:06:06.840 for women and we're underfed protein. Because I want people 0:06:06.880 --> 0:06:10.880 to remember that the recommended daily intake of protein is 0:06:10.920 --> 0:06:14.560 based on the least amount that you should be consuming 0:06:14.680 --> 0:06:19.119 to prevent malnutrition. So for thinking about that, around fifty 0:06:19.160 --> 0:06:21.839 to fifty five grams it's recommended every day for women. 0:06:22.360 --> 0:06:25.880 That is the bare minimum. And when you start doing exercise, 0:06:25.960 --> 0:06:28.880 you start lifting weights, you need almost twice. 0:06:28.560 --> 0:06:31.640 That and that can feel quite overwhelming. And we are 0:06:31.800 --> 0:06:37.240 hearing a lot of noise about protein. So if we're 0:06:37.279 --> 0:06:39.599 going to, as I say, untangle this, what does a 0:06:39.640 --> 0:06:43.520 plate say lunch? Right? What does a lunch plate look 0:06:43.640 --> 0:06:46.360 like for a woman who is who is active, who 0:06:46.440 --> 0:06:50.240 is perhaps working out that day or you know, going 0:06:50.279 --> 0:06:51.320 to work out later in the day. 0:06:52.120 --> 0:06:54.599 So if we think about the palm of your hand 0:06:55.080 --> 0:06:59.080 is around twenty two to twenty five grams of protein. 0:06:59.120 --> 0:07:03.080 So if you're thinking fit or chicken, tempe tofu about 0:07:03.160 --> 0:07:05.320 the size of the palm of your hand is about that 0:07:05.440 --> 0:07:08.480 twenty two to twenty five gram of protein mark. So 0:07:08.560 --> 0:07:10.960 I often have women think about that, and then you're 0:07:11.000 --> 0:07:15.360 adding nuts, seeds, grains, whatever to boosts that plate another 0:07:15.520 --> 0:07:19.960 ten ish grams of protein. So we're having salad and 0:07:20.000 --> 0:07:22.520 we're having the lean protein, or we're adding nuts and 0:07:22.560 --> 0:07:25.559 seeds and even adnami or green peas. That all adds 0:07:25.600 --> 0:07:28.400 up to protein. So when we're thinking about protein, people 0:07:28.440 --> 0:07:30.440 put it in the really hard basket. Oh, I just 0:07:30.640 --> 0:07:32.200 I have to have X amount of meat, I have 0:07:32.240 --> 0:07:34.679 to have eggs aft to dairy. But there's so many 0:07:34.760 --> 0:07:39.320 other like veggie sources approtein that you can add that 0:07:39.440 --> 0:07:43.800 it just becomes a big, wide, colorful variety of things 0:07:43.840 --> 0:07:46.200 that you're putting in your plate for lunch. Not only 0:07:46.240 --> 0:07:48.680 is that helping with protein, but then again it feeds 0:07:48.720 --> 0:07:51.400 back to helping the gut microbiome. So we're looking at 0:07:51.440 --> 0:07:54.480 the fibrous fruit and vegs. That's really going to help 0:07:54.840 --> 0:07:58.200 create that diversity in that gut microbiome, and we need 0:07:58.240 --> 0:07:59.480 to be very conscious of that. 0:08:00.520 --> 0:08:02.760 It's a really good point you make, because I was 0:08:02.800 --> 0:08:05.640 getting this, you had this protein message coming at me 0:08:05.680 --> 0:08:07.920 now for a few years, and it felt like it 0:08:08.000 --> 0:08:10.400 was really hard to do because I was thinking of that. 0:08:10.480 --> 0:08:13.080 I was thinking about chicken and protein like that. And 0:08:13.120 --> 0:08:16.200 then it was kind of I started just googling good 0:08:16.360 --> 0:08:20.920 snacks for protein, you know, and it was amazing how 0:08:21.000 --> 0:08:25.160 I could fill that out with you know, lots of 0:08:25.200 --> 0:08:26.680 other little bits and pieces. 0:08:26.920 --> 0:08:29.760 Yeah. I think someone said, oh, in order to get 0:08:29.760 --> 0:08:32.439 the amount of approach and I need to eat twelve 0:08:32.880 --> 0:08:36.480 tens of chickpeas. Like, oh, so we're talking about you. 0:08:38.080 --> 0:08:41.640 Have to be really clever about it. So how much 0:08:41.840 --> 0:08:42.600 energy do we need? 0:08:43.400 --> 0:08:47.040 That's a good thing. When we talk about energy, we 0:08:47.080 --> 0:08:50.840 want to look at what we call energy availability. So 0:08:51.640 --> 0:08:53.840 I have some women come to me and say, I 0:08:53.840 --> 0:08:57.000 don't understand. I'm putting weight on and I'm eating sixteen 0:08:57.080 --> 0:09:00.160 hundred calories a day. That should be enough. I'm like, oh, no, no, no, no, no, 0:09:00.960 --> 0:09:03.120 we want to talk about energy availability. We have to 0:09:03.120 --> 0:09:06.240 think about how much you need just to exist. So, 0:09:06.400 --> 0:09:09.200 for if you're going to get up and you're lucky 0:09:09.280 --> 0:09:11.079 enough to have the day off to be able to 0:09:11.160 --> 0:09:14.160 sit on the couch and watch Netflix all day, the 0:09:14.240 --> 0:09:16.440 average woman just to get up and go sit on 0:09:16.440 --> 0:09:20.559 the couch and watch TV all day needs between thirteen 0:09:20.640 --> 0:09:23.600 and eighteen hundred calories. As soon as you get up 0:09:23.600 --> 0:09:25.800 and start adding life into that, you need even more. 0:09:26.040 --> 0:09:28.040 So if we're talking about a woman who's training and 0:09:28.080 --> 0:09:32.520 she might be average height, average weight, we're thinking, you know, 0:09:32.960 --> 0:09:36.240 minimum of twenty one to twenty three hundred calories. So 0:09:36.280 --> 0:09:38.120 how do we divide that up? Right? We want to 0:09:38.160 --> 0:09:42.040 have a higher precedence of protein. We can moderate carbohydrate 0:09:42.080 --> 0:09:44.160 depending on how active you are, if you're doing a 0:09:44.200 --> 0:09:47.440 lot of strength training or if you're doing more aerobic 0:09:47.480 --> 0:09:51.520 type work. So we really want to look at maybe 0:09:51.600 --> 0:09:55.840 hitting thirty thirty five percent of our diet from really 0:09:55.880 --> 0:10:00.480 good protein. Then we have another around thirty percent from 0:10:00.520 --> 0:10:03.960 fat and as they're all really good mixed types of 0:10:04.000 --> 0:10:08.400 fats animals or animal and plant fats, and then moderating 0:10:08.400 --> 0:10:11.680 that carbohydrate and reaching for the colorful fruit and vege 0:10:11.679 --> 0:10:14.800 and whole greens. Now that's the ideal, but we know 0:10:14.920 --> 0:10:17.439 life comes into play, right, So I have people follow 0:10:17.520 --> 0:10:20.840 the eighty twenty year oll. Well, twenty percent is of life. 0:10:21.080 --> 0:10:23.400 So if you're out on holiday and you're like, yeah, 0:10:23.440 --> 0:10:25.200 I want to have some of that, that doesn't quite 0:10:25.200 --> 0:10:28.040 fit and go for it. Don't feel guilty about it, 0:10:28.720 --> 0:10:31.120 because we have this rhetoric that we have to be 0:10:31.160 --> 0:10:33.960 perfect all the time, and we feel guilty if we're 0:10:34.000 --> 0:10:38.880 reaching for something that's not quite ideal. Don't fret about it. 0:10:38.880 --> 0:10:40.920 It's a small blip in time and you can always 0:10:40.960 --> 0:10:43.840 come back. Just don't reach for the ultra processed foods 0:10:43.840 --> 0:10:46.720 and the sugary stuff all the time. You can have 0:10:46.800 --> 0:10:48.400 that in that twenty percent life factor. 0:10:48.679 --> 0:10:50.160 Yeah, I musket a matt, I do. I make it 0:10:50.280 --> 0:10:53.719 really pretty good typhoon chickpea curry, load of protein, but 0:10:54.480 --> 0:10:57.680 I do love it on a big beta rice. That's 0:10:57.679 --> 0:10:59.640 all right, Maybe make it brown rice. 0:11:00.160 --> 0:11:02.240 You know what's even better than brown rice is the 0:11:02.360 --> 0:11:05.840 jasmine and black rices. Oh, they're higher in fiber and too, 0:11:05.880 --> 0:11:06.560 they taste better. 0:11:07.200 --> 0:11:10.439 If I look at my mother's generation, they all got 0:11:10.600 --> 0:11:14.040 to middle age or you know, sort of periminipuse minipause 0:11:14.040 --> 0:11:16.280 and went, okay, I'm going to stop eating carbs now. 0:11:17.440 --> 0:11:19.319 And that's not what we want to do. We still 0:11:19.400 --> 0:11:21.160 need those carbs, don't we. For energy? 0:11:21.800 --> 0:11:25.480 Absolutely, women need more carbs than men, full stop, because 0:11:25.520 --> 0:11:29.960 our bodies fuel differently, we repair differently. We use more 0:11:30.040 --> 0:11:34.640 carbs for our brain fuel, and we just need more 0:11:34.640 --> 0:11:38.040 carbohydrate in general. But it's gotten such a nasty name 0:11:38.600 --> 0:11:42.040 across the board because when we think carbohydrate, what's been 0:11:42.080 --> 0:11:44.960 presented to us is more like the ultra processed stuff 0:11:44.960 --> 0:11:49.280 for the white breads, the white potatoes, and that spits 0:11:49.280 --> 0:11:52.880 in that twenty percent, right, more really looking carbohydrate. We 0:11:52.920 --> 0:11:55.520 want to think about complex carbs, and these are all 0:11:55.559 --> 0:11:59.160 your colorful fruit and veg, your sour dough breads, it's 0:11:59.200 --> 0:12:03.319 your whole grain bread, it's your spelt, your amorth, your 0:12:03.480 --> 0:12:06.640 black rices, you're you know, just all those kind of 0:12:06.760 --> 0:12:11.200 really good foundational curbs, and we need those because not 0:12:11.240 --> 0:12:13.640 only does it help fuel us, but again, it brings 0:12:13.679 --> 0:12:16.360 back to that deep gut microbiome, and that's the part 0:12:16.440 --> 0:12:19.640 that we're really really looking to affect with change. 0:12:19.720 --> 0:12:22.000 You also mentioned fiber there, and I wanted to pick 0:12:22.080 --> 0:12:23.840 up on that because I don't know about you, lou, 0:12:23.880 --> 0:12:25.760 but everywhere I seem to I'm hearing a lot of 0:12:25.800 --> 0:12:28.080 talk about fiber. Again, It's sort of like it was 0:12:28.120 --> 0:12:30.240 sleeping for a little while there, no one really spoke 0:12:30.280 --> 0:12:33.040 about fiber, but all of a sudden, it seems to 0:12:33.040 --> 0:12:37.840 be really important we're discovering for that gut microbiome to 0:12:37.920 --> 0:12:38.800 have that fiber. 0:12:39.040 --> 0:12:41.080 I've had people say, well, can I just take a pill? 0:12:41.160 --> 0:12:44.640 Can I just use metamucil. No, that's not what we're 0:12:44.679 --> 0:12:48.480 after when we're talking about the deep gut bacteria, the 0:12:48.640 --> 0:12:52.280 very bottom part of your colon where you don't have 0:12:52.600 --> 0:12:56.280 a lot of I guess movement is the best way 0:12:56.360 --> 0:12:59.480 to say it. We want that fiber that comes from 0:12:59.600 --> 0:13:05.440 apple skins, or from Jerusalem artichokes, or from all of 0:13:05.440 --> 0:13:09.800 your really you know, fibrous veggies, because by the time 0:13:10.480 --> 0:13:13.280 that food breaks down, all it's left is the fibrous 0:13:13.320 --> 0:13:17.160 stalks of those foods and that's what the bacteria feed on. 0:13:17.840 --> 0:13:20.000 So if we want to encourage the growth of the 0:13:20.040 --> 0:13:25.679 bacteria that promotes leanness, strength, cognitive awareness, we need that 0:13:25.840 --> 0:13:30.480 deep fibery plant type stock down there so you can't 0:13:30.679 --> 0:13:33.360 take a pill. That's why fiber keeps coming up because 0:13:33.400 --> 0:13:36.720 people are looking at well, what does that mean? And 0:13:37.000 --> 0:13:40.800 it's the same thing as if we're talking about probiotic. 0:13:41.000 --> 0:13:43.040 We don't want to get it from a pill because 0:13:43.080 --> 0:13:45.840 there's only like three companies that make it, and their 0:13:45.880 --> 0:13:51.120 over growth of these few particular strains and then that 0:13:51.200 --> 0:13:53.840 will develop the overgrowth of those strains that were not 0:13:54.000 --> 0:13:58.080 necessarily wanting. So we want our probiotics to come from 0:13:58.120 --> 0:14:01.280 food too. So this is all your firm stuff, even 0:14:01.320 --> 0:14:03.319 sour dough bread fits in there. And we want to 0:14:03.320 --> 0:14:07.040 think about our kfere our sauer krauts or yogurts, all 0:14:07.120 --> 0:14:10.120 of those kinds of fermented foods, so those actually help. 0:14:10.280 --> 0:14:12.800 It brings it back to like our grandparents who's talked 0:14:12.800 --> 0:14:16.400 about maybe even our grandparents' parents, where you want to 0:14:16.440 --> 0:14:18.960 be able to identify the food that you're eating and 0:14:19.000 --> 0:14:20.440 it doesn't come from a package. 0:14:20.680 --> 0:14:22.880 Yeah, I think people, I mean, I think people do 0:14:23.520 --> 0:14:26.200 get a bit nervous about the fermented foods, certainly if 0:14:26.200 --> 0:14:28.920 they're making them themselves, that they'll do something wrong. But 0:14:29.720 --> 0:14:31.680 there are a lot of great recipes out there, even 0:14:31.760 --> 0:14:36.120 just pickled onions really easy to make, cheap and fast. 0:14:36.200 --> 0:14:37.800 They're not all don't have to all be sitting in 0:14:37.840 --> 0:14:40.760 your cupboard for you know, months and months before you 0:14:40.920 --> 0:14:44.520 use them, right exactly. There are also some amazing companies 0:14:44.560 --> 0:14:48.720 making really tasty fermented goods. Is that okay to purchase 0:14:48.720 --> 0:14:52.000 those ones as processed foods? That's a tick those ones. 0:14:52.520 --> 0:14:55.240 Absolutely, there's some really good companies in New Zealand that 0:14:55.360 --> 0:14:57.800 sell the granules for kerf here. So you can make 0:14:57.800 --> 0:15:00.680 your own caf here, and we that you can make 0:15:00.680 --> 0:15:03.240 it as a water based or juice based or a 0:15:03.280 --> 0:15:06.240 dairy base. So then you're ending up kind of contributing 0:15:06.280 --> 0:15:10.960 to your own manufacturing of good foods, but you're also 0:15:11.000 --> 0:15:15.800 contributing to the growth of really small companies that are 0:15:16.800 --> 0:15:20.840 after the health and wellness part in New Zealand. So yeah, 0:15:20.880 --> 0:15:25.200 if you can support other people who are developing these products, 0:15:25.240 --> 0:15:26.080 that's fantastic. 0:15:26.440 --> 0:15:30.560 And again just emphasize you're talking about, you know, apples 0:15:30.560 --> 0:15:33.640 and things. Let's just remind people that that's the variety 0:15:33.760 --> 0:15:36.200 of them as well, Like don't just say, oh, that's great, 0:15:36.240 --> 0:15:37.880 I'll have that apple today and I'll have it again 0:15:37.920 --> 0:15:40.200 tomorrow and the next day, and you know, make sure 0:15:40.000 --> 0:15:43.160 you're getting a wide variety. I think we talked to Tim, 0:15:43.160 --> 0:15:44.880 didn't we speak to her about it thirty od a 0:15:44.920 --> 0:15:45.560 week or something? 0:15:45.960 --> 0:15:49.200 Yep, exactly all the different kinds. And I mean I've 0:15:49.240 --> 0:15:52.000 just come back from being away for over two months 0:15:52.080 --> 0:15:57.120 in the Northern Hemisphere, and when you're faced with the 0:15:57.160 --> 0:15:59.480 cost of living crises, and especially when you come back 0:15:59.480 --> 0:16:02.400 to New Zealand and the costs of groceries, your face 0:16:02.480 --> 0:16:05.200 with really having to eat seasonally. And that's a really 0:16:05.200 --> 0:16:08.280 good way of you know, like buy the least expensive 0:16:08.320 --> 0:16:10.920 fruit and veg that you can, because that gives you 0:16:10.920 --> 0:16:13.760 a wide variety of things with the highest nutrient value 0:16:13.760 --> 0:16:16.280 because that's the seasonal stuff. So when people are like, oh, 0:16:16.280 --> 0:16:18.160 it's too difficult to have that wide variety, and like 0:16:18.240 --> 0:16:21.160 just go to the supermarket or the fruit and veggie 0:16:21.160 --> 0:16:24.160 bin place and find the cheapest fruit and veget you 0:16:24.200 --> 0:16:26.200 can because it changes from wheat to wheat and that's 0:16:26.200 --> 0:16:27.360 how you keep your variety. 0:16:27.480 --> 0:16:29.400 Yeah, you just reminded me. I've got a whole cauliflower 0:16:29.400 --> 0:16:31.080 and the fridge. I just I need to make a 0:16:31.080 --> 0:16:33.960 sep with that before it's not good for anything else. 0:16:35.200 --> 0:16:36.960 Or chop it up and put it in the freezer 0:16:37.040 --> 0:16:39.640 and then put it into smoothie. Can't even taste it. 0:16:39.800 --> 0:16:42.400 Oh wow, I haven't ever tried couliflower in a smoothie. 0:16:42.440 --> 0:16:45.240 Ocay's gross. But it gives you the same texture as 0:16:45.240 --> 0:16:47.920 a banana without the banana flavor and you don't even 0:16:47.920 --> 0:16:48.480 know it's in there. 0:16:48.520 --> 0:16:50.920 Oh. That's so cool. I'm going to do that. Okay, 0:16:51.160 --> 0:16:53.840 put that on the list. If you're not a fan 0:16:54.160 --> 0:16:57.080 of a lot of meat or dairy, which I'm not 0:16:57.120 --> 0:17:00.440 particularly Yeah, still get good proteinsolutely. 0:17:00.800 --> 0:17:05.760 Absolutely. The one caveat is now that plant based has 0:17:05.760 --> 0:17:08.359 become so popular. You're seeing this growth of things like 0:17:08.400 --> 0:17:12.280 the Impossible Burger and all these like chicken substitutes. Those 0:17:12.320 --> 0:17:14.720 are ultra processed, so we want to kind of stay 0:17:14.720 --> 0:17:17.040 away from those. If you're not a fan of meat 0:17:17.040 --> 0:17:22.159 and dairy, there's really good tempe tofu options. Again, you 0:17:22.160 --> 0:17:25.760 can go back to the basic idea of lentils and 0:17:25.840 --> 0:17:29.359 chickpeas and black beans, and you don't have to mix things. 0:17:29.480 --> 0:17:32.360 That whole idea of you know, it's an incomplete protein. 0:17:32.440 --> 0:17:34.959 You need to mix beans and rice. That's a misnomer. 0:17:35.280 --> 0:17:39.360 If you're getting the wide variety of plant based protein sources, 0:17:39.440 --> 0:17:41.040 you're going to hit it in a day of you're 0:17:41.040 --> 0:17:43.560 one hundred and twenty or one hundred and fifty grams. 0:17:43.880 --> 0:17:46.119 You get a lot of fiber as well because of 0:17:46.119 --> 0:17:48.639 all the plant based sources, and you're going to hit 0:17:48.640 --> 0:17:52.840 all those complete proteins. So you know, just thinking about 0:17:52.880 --> 0:17:55.159 what's out there and everything that has protein and it. 0:17:55.240 --> 0:17:58.480 People are really surprised that the basic green pea is 0:17:58.640 --> 0:18:01.440 really high in protein. And if you're looking for protein 0:18:01.480 --> 0:18:04.320 and iron, then go for some blue spirellina in your smoothie. 0:18:04.359 --> 0:18:07.560 All of those things add up to being really beneficial 0:18:08.280 --> 0:18:11.399 and creating a higher protein meal across. 0:18:11.040 --> 0:18:13.680 The day, so can I. One thing that people do 0:18:13.880 --> 0:18:17.800 say or talk about is the balance between calories and 0:18:17.840 --> 0:18:20.920 protein intake. And I know traditionally some people are worried 0:18:20.920 --> 0:18:25.159 about nuts. For example, what is adequate protein and is 0:18:25.160 --> 0:18:28.119 the same thing a palm of nuts? Is that going 0:18:28.160 --> 0:18:29.240 to be too high in calories? 0:18:30.440 --> 0:18:32.560 It depends on the nut too, right, So we see 0:18:32.600 --> 0:18:35.920 things that as my daughter says, the taste your nuts 0:18:35.920 --> 0:18:39.000 are not as good for you, mom, like the macedamias 0:18:39.040 --> 0:18:41.960 and the cashews. Right. But if we're going for your almonds, 0:18:42.040 --> 0:18:45.600 your filberts, or your hazel nuts, your walnuts, all of 0:18:45.640 --> 0:18:48.080 those contribute to you all those good fatty acids that 0:18:48.160 --> 0:18:51.600 you need, and they're not as calorie dents as something 0:18:51.720 --> 0:18:55.879 like your macadamias and your cashews. So yes, there's definitely 0:18:55.920 --> 0:18:58.960 a way of incorporating a larger amount of seeds and 0:18:59.040 --> 0:19:01.120 nuts you just have to be wary of which ones 0:19:01.160 --> 0:19:04.360 are more nutrient dense or calorie dense. And then if 0:19:04.400 --> 0:19:07.400 you toast toast them or lightly to toast them, then 0:19:07.760 --> 0:19:11.400 you're maintaining really good nutrient density. But then they taste better. 0:19:11.840 --> 0:19:14.880 They taste you know, you can use less and get 0:19:14.960 --> 0:19:17.359 good dusturing density very quickly. 0:19:17.359 --> 0:19:20.880 I've never heard of blue sparrillina. Oh really no, I've 0:19:20.880 --> 0:19:24.600 only only just the green, the sort of the traditional 0:19:24.640 --> 0:19:26.119 green one. What's blue sparrillina? 0:19:26.440 --> 0:19:30.359 So blue spellina, It is pretty much green sperillina, but 0:19:30.520 --> 0:19:34.240 some of the grassy taste is gone. Okay, so they've 0:19:34.280 --> 0:19:39.680 extracted some more of the green chlorophyll aspects that creates 0:19:39.680 --> 0:19:43.200 that grassy kind of dirt taste and smell of green spirillina. 0:19:43.640 --> 0:19:46.960 So you'll see unicorn smoothies that are bright blue. That's 0:19:47.000 --> 0:19:50.560 all done with blue sperellina, and blue spallina is higher 0:19:50.560 --> 0:19:52.879 in iron in protein than green sparellina. 0:19:53.080 --> 0:19:55.680 There we go. That's so cool and just a kevi. 0:19:55.880 --> 0:19:59.040 I guess we're not talking about today in general. We're 0:19:59.080 --> 0:20:02.719 not talking about to be super lean and super mean, right, 0:20:02.760 --> 0:20:05.600 We're talking about eating for life and eating for the 0:20:05.640 --> 0:20:08.080 things that we want to do and eating for the 0:20:08.119 --> 0:20:10.280 person we want to be even in ten years and 0:20:10.320 --> 0:20:13.000 twenty years and thirty years. Right, exactly was it you 0:20:13.040 --> 0:20:16.240 that said you want to be the oldest person in 0:20:16.280 --> 0:20:18.200 the gym lifting weights, not the youngest person in the 0:20:18.760 --> 0:20:19.960 retirement home or something. 0:20:21.400 --> 0:20:24.000 Are meme going around this week? Yeah, I'm going to 0:20:24.040 --> 0:20:26.040 put that on the waterst And you want to eat 0:20:26.080 --> 0:20:28.240 for what you want to do when you're one hundred 0:20:28.280 --> 0:20:30.320 years old. So yeah, this. 0:20:30.320 --> 0:20:33.000 Isn't about dieting, no, no, And we don't diet. We 0:20:33.080 --> 0:20:36.040 do not diet and we try not. We do not 0:20:36.280 --> 0:20:38.680 count calories. And I think you're right, but you also 0:20:38.760 --> 0:20:42.880 made that point just before, Stacy. It's not actually about 0:20:43.280 --> 0:20:45.640 our bodies and how we look. It's about how well 0:20:45.680 --> 0:20:49.720 we sleep, It's about our cognitive clarity. It's about how 0:20:49.760 --> 0:20:54.399 we probably feel emotionally, you know, as well as how 0:20:55.080 --> 0:20:56.479 well our bodies are working. 0:20:56.800 --> 0:20:58.800 Yeah, because I think people think about it as in 0:20:58.840 --> 0:21:00.560 training blocks or think about it it is Oh, it 0:21:00.560 --> 0:21:03.399 doesn't apply to me because I'm not an athlete. But 0:21:03.600 --> 0:21:05.920