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Speaker 1: Hi, I'm Leanne Wood and I'm Susie Burrow and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Austray's leading dietitians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets and good food from the

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Speaker 1: Nutrition Couch. Today, can we boost our metabolism? We discuss

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Speaker 1: what our metabolism actually is, why it slows down as

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Speaker 1: we get older, and most importantly, is there anything we

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Speaker 1: can do to increase it. Our client case study of

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Speaker 1: the week is on cholesterol. What can you do if

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Speaker 1: you eat healthy but your GP still tells you your

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Speaker 1: cholesterol is high. Our product review for the week is

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Speaker 1: a popular brand of soy milk, and our listener question

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Speaker 1: is all about MSG or the additive six two one?

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Speaker 1: Can we still find it in food? And is it

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Speaker 1: really that bad for us? But to start off the week, Susie,

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Speaker 1: how's clinic been this week?

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Speaker 2: Oh, Clinic's been good, And I'm really excited about today's episode, Leane,

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Speaker 2: because a lot of the topics we're talking about have

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Speaker 2: actually come up for me with products or in clinic.

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Speaker 2: This week, I've spent a lot of time through lockdown

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Speaker 2: talking to my clients about increasing their steps. But now

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Speaker 2: what I'm really shifting to is about getting their metabolism up,

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Speaker 2: so looking at ways that they can train in a

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Speaker 2: way that actually going to improve their ability to burn

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Speaker 2: calories long term, and getting back to that more traditional

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Speaker 2: model of exercise where we're really working on the muscles.

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Speaker 2: And we're going to cover that in a minute. But

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Speaker 2: also I've had a couple of issues with cholesterol this week,

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Speaker 2: and definitely talking about MSG and kids food, So it's

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Speaker 2: really pertinent to me. Our topics today are really resonating

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Speaker 2: for clients who are now I guess, getting ready for

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Speaker 2: summer and really trying to lean up and get back

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Speaker 2: into their best self as we get ready to bear

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Speaker 2: flesh after being lockdown for many weeks. So hopefully this

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Speaker 2: will give a lot of people some really practical suggestions

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Speaker 2: when it comes to their body and choosing healthier products

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Speaker 2: and training the right way.

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Speaker 1: I love it. And we see so much misinformation online

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Speaker 1: in regards to metabolism, you know, even in this day

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Speaker 1: and age, I still see things popping up being like

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Speaker 1: mix some apple sided vinegar with some lemon juice and

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Speaker 1: boost your metabolism. And I just look at it and

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Speaker 1: I'm like, what a crocker, So I'm really excited to

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Speaker 1: put some myths to bed about metabolism today one hundred percent.

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Speaker 2: And that you're funny because when I do my client

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Speaker 2: Q and as on Instagram each week that comes out

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Speaker 2: multiple times, I had two or three questions about apple

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Speaker 2: side of vinegar straight away. So people are selling a

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Speaker 2: lot of apple side of vinegar, but I would never

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Speaker 2: generally recommend it because, as we know, metabolism it's a

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Speaker 2: little bit more complicated than that. But the good news

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Speaker 2: is there are some things that we can do once

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Speaker 2: we understand what we're talking about when it comes to metabolism,

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Speaker 2: and sometimes it's just getting back to basics and things

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Speaker 2: like a good old coffee is one of the best

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Speaker 2: things you can do when it comes to metabolism. But

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Speaker 2: we'll get started on what is metabolism?

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Speaker 1: Yeah, I can kick us off, definitely. So what is

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Speaker 1: our metabolism? Oh gosh, take me right back to our

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Speaker 1: chemistry days, right. Metabolism is essentially a set of life

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Speaker 1: sustaining chemical reactions that happen within our body and would

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Speaker 1: happen within a different organism. So there are three main

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Speaker 1: purposes of our metabolism. We've all got a metabolism doesn't

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Speaker 1: matter if it's fast or slow, it's not optimized. We've

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Speaker 1: all got one. So essentially what happens in our body, Susie,

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Speaker 1: is that we have these metabolic processes and they help

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Speaker 1: with these three purposes. It is the conversion of energy

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Speaker 1: into food in order for that energy to be available

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Speaker 1: to run our cellular processes within our body. It's a

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Speaker 1: conversion of food to building blocks for proteins, fats, and carbohydrates.

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Speaker 1: And it's also the elimination of metabolic waste products. So

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Speaker 1: these metabolic reactions can be categorized as catabolic or anabolic.

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Speaker 1: So catabolism is a process where food and drink is

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Speaker 1: broken down into really simple forms where the body can

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Speaker 1: then process and release that energy. Anabolism, on the other hand,

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Speaker 1: is the process where energy is used for the bodily functions,

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Speaker 1: and that's including things like you know, growing and repairing

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Speaker 1: cells and different processes within our body. So I think

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Speaker 1: the big question from most people when it comes to

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Speaker 1: metabolism is like what is it and how do we

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Speaker 1: improve it? I think a lot of us understand that

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Speaker 1: it's an important process within our body, and particularly for

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Speaker 1: fat loss. We want a high metabolism, right, So when

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Speaker 1: it comes down to our metabolism, it really is about

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Speaker 1: how many killo duels we're consuming across the day. And

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Speaker 1: if we're consuming more kilojeels that our body needs, we

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Speaker 1: will store that mostly as fat. If we're consuming less

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Speaker 1: kilodeals that our body needs, we will be able to

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Speaker 1: drop body fat. So your metabolic rate refers to the

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Speaker 1: rate at which your body uses energy to function, and

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Speaker 1: that's really important. So a high and metabolic rate will

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Speaker 1: use that energy that you're eating really effectively. So that's

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Speaker 1: what we're really aiming for here, as a high metabolic rate.

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Speaker 1: And when it comes to our metabolism, people say, well,

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Speaker 1: you know, obviously, how do I increase my metabolism? So

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Speaker 1: there are a few things that influence this, and probably

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Speaker 1: the biggest three are body size, gender, and age. So

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Speaker 1: people with a larger body, including more massal mass, are

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Speaker 1: likely to burn more calories. A larger body will always

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Speaker 1: burn more calories that are smaller body and males tend

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Speaker 1: to burn more calories than females because males have more

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Speaker 1: muscle mass on board traditionally, and muscle is a metabolically

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Speaker 1: active tissue, so generally that's why males, if you know,

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Speaker 1: husband and wives do the same quote unm quote diet

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Speaker 1: program men will always generally lose more because they've got

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Speaker 1: more muscle mass on board. They're a little bit superior

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Speaker 1: from a metabolic perspective. So that sort of covers body

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Speaker 1: size and gender in one and then age as well.

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Speaker 1: So as we age again, we begin to lose our

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Speaker 1: muscle mass, which sort of means that our metabolism slows down.

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Speaker 1: So I think that there's a couple of points that

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Speaker 1: obviously we can't change our gender, we can't change our

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Speaker 1: age as muscle as we would like to see see,

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Speaker 1: but we do keep harping on about an important point,

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Speaker 1: and that is muscle. So the more muscle you have,

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Speaker 1: the better your metabolism is going to be, because muscle

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Speaker 1: is a metabolically active tissue.

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Speaker 2: I think that you've summed it up really well in

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Speaker 2: far more detail than I am even privy to. I

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Speaker 2: was going to say that metabolism is just sort of

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Speaker 2: the calories we need to survive on a daily basis.

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Speaker 2: But I guess that the key thing is that what

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Speaker 2: I'm constantly talking about with my clients is that it

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Speaker 2: reduces as we get older generally for a couple of reasons.

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Speaker 2: The first is the significant reduction in physical activity so

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Speaker 2: many of us have as part of our lives, and

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Speaker 2: that then in turn contributes to a reduction in muscle

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Speaker 2: mass we get older. And I guess the other thing

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Speaker 2: for me is working with a lot of small females,

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Speaker 2: we just don't come, as you described, from a place

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Speaker 2: wheund metabolism's doing overly well anyway as women, and then

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Speaker 2: we're particularly inactive, and often we don't do any kind

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Speaker 2: of weight training, and that is very common. As you said,

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Speaker 2: our husband and wife will start a diet together and

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Speaker 2: the husband will lose five kilos in a week and

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Speaker 2: the poor wife will lose half a kilo. It is furious,

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Speaker 2: and it does come down to that really baseline muscle mass.

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Speaker 2: But I think something we also don't discuss, and I

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Speaker 2: spoke about it recently for a Daily Telegraph interview on

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Speaker 2: calories in versus calories out. I think what we fail

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Speaker 2: to also understand is that there is also a cellular

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Speaker 2: metabolism that can be impacted by hormones. And so even

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Speaker 2: though someone in theory it's calories in versus calories out,

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Speaker 2: if your cell is not working as efficiently as effectively

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Speaker 2: and has been impacted by hormonal dysfunction, whether at thyroid

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Speaker 2: or peturitory or instual resistance. Again, the cellular metabolism will

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Speaker 2: be inferior to someone who has full meta efficiency. So

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Speaker 2: for me, it comes down to a sort of level

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Speaker 2: of acceptance around metabolism is something many of us will

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Speaker 2: fight unless we're naturally very very lean, which can be

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Speaker 2: the case if you have that body type naturally, and

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Speaker 2: that's often the people you see who are very very

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Speaker 2: lean their entire lives versus many of us who struggle

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Speaker 2: a little bit more. And for me, the ideal situation

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Speaker 2: is to keep on top of metabolism as we get older,

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Speaker 2: So as you move into your thirties and forties in particular,

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Speaker 2: and then women start to go through the menopausal changes,

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Speaker 2: which puts more pressure on those hormonal systems that are

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Speaker 2: really putting us prone to gaining weight. Is the more

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Speaker 2: you can keep on top of your weight with the

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Speaker 2: right mix of training, it's really really important. And I

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Speaker 2: do think in this instance, if you're someone who really

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Speaker 2: struggles and finds it so easy to gain weight as

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Speaker 2: you're getting older, and you might be doing your walking.

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Speaker 2: That would be when I would perhaps suggest you start

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Speaker 2: to get a body scan done to really see what's

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Speaker 2: going on with your in reference to what are normal levels.

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Speaker 2: Do you have quite low levels. Maybe you never did

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Speaker 2: a lot of activity when you were young, maybe you

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Speaker 2: didn't participate in a lot of sports, so you've never

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Speaker 2: had a significant amount of muscle mass and you've never

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Speaker 2: maintained it. And as such, metabolisms reducing over time, and

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Speaker 2: then really look at some very specific weight training, because

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Speaker 2: the issue can be one you just go into a

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Speaker 2: gym and don't necessarily know what you're doing, or if

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Speaker 2: you have inst resistance you can sometimes gain a lot

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Speaker 2: of tissue quickly that can actually retain too much fat

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Speaker 2: mass as well. So to me, it's a quite specific

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Speaker 2: type of training, particularly when you get into your forties

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Speaker 2: and fifties, to ensure you are getting the metabolic benefit

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Speaker 2: of that muscle mass, but basically teaching your body to

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Speaker 2: burn better over time. And I think that's something that

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Speaker 2: we don't spend enough time talking about, particularly for women

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Speaker 2: in those years, but that is really, as you described,

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Speaker 2: the only way that we will significantly increase metabolic rate.

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Speaker 2: And we talk about studies of green tea or caffeine

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Speaker 2: or stimulants. But when you look at the metabolic increases,

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Speaker 2: they're tiny. There are a few calories when really, you know,

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Speaker 2: if you're looking at hundreds of calories and being able

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Speaker 2: to eat a lot more or at least prevent weight

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Speaker 2: gain as you get older, really maintaining and putting on

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Speaker 2: some of that lean muscle tissue is the only real

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Speaker 2: way that you will do that.

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Speaker 1: And so I think that that's a really important point,

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Speaker 1: that muscle mass is so important from a metabolic perspective.

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Speaker 1: And the other thing I think is really important, as

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Speaker 1: you mentioned, Susie, we're not going to really get you

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Speaker 1: bang for buck when we talk about foods like, yeah,

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Speaker 1: you can eat the chilies and the hot spicy foods.

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Speaker 1: Yes you can drink the green teas. Yes you can

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Speaker 1: put as much lemon in your water as you want.

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Speaker 1: But from a percentage perspective, maybe you might get one

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Speaker 1: percent benefit when it comes to metabolic rate. Like, let's

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Speaker 1: be honest, the two biggest bang for your bucks are

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Speaker 1: going to be increasing your own lean muscle mass, which

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Speaker 1: has to come with good nutrition and proper training. And

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Speaker 1: the other thing, Susie is not staying in a calorie

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Speaker 1: deficit for too long. So a lot of people will

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Speaker 1: almost use their metabolism as an excuse. And absolutely your

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Speaker 1: genetics plays a huge role here. You can actually improve

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Speaker 1: your metabolism just because you were delta, you know, a

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Speaker 1: crappy hand in terms of not having that those genetics

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Speaker 1: that are favored metabolism.

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Speaker 2: Yeah, you can.

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Speaker 1: Still improve that. Like, don't use that as an excuse.

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Speaker 1: But the thing that's going to hinder you is chronic

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Speaker 1: yo yo, darting over time or staying in a calorie

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Speaker 1: deficit for longer than is needed or for longer than

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Speaker 1: your body kind of appreciates, you know. Siart up with

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Speaker 1: a lot of clients. So my coaching service Susie and

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Speaker 1: they're like, oh, I've been darting for three years, I

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Speaker 1: can't lose the weight. I'm like, what the heck? Like

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Speaker 1: three years, Like what have you been doing now? So

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Speaker 1: it's almost like, don't stay in those chronic calorie deficits

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Speaker 1: because all you're going to do is, as you mentioned, like,

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Speaker 1: we're not metabolically as efficient the longer we stay in

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Speaker 1: a deficit four so things start to slow down and

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Speaker 1: the body doesn't process and utilize energy as well, so short,

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Speaker 1: sharp periods of calorie deficits are absolutely better than sort

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Speaker 1: of darting for like, you know, like six months on

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Speaker 1: end or you know, yoyo darting and signing up to

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Speaker 1: a new program then not sticking to it, then signing

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Speaker 1: up to another one and not sticking to it. Absolutely

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Speaker 1: working with a professional to get that weight off, not

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Speaker 1: necessarily quickly, but just not with huge calorie deficits. Like

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Speaker 1: I always say that the smaller deficit the better, So

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Speaker 1: that's that small sustained weight loss over time, because the

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Speaker 1: longer you are in a deficit, particularly a large deficit,

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Speaker 1: the more you're going to slow things down metabolically. But

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Speaker 1: there is quite a big school of thought that you

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Speaker 1: can damage your metabolism, and that's not necessarily true. We

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Speaker 1: don't permanently ever damage our metabolism. We can always improve

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Speaker 1: it from there. But I think a lot of people

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Speaker 1: aren't as metabolically efficient as what they would like due

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Speaker 1: to periods of prolonged and chronic dieting and large calorie

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Speaker 1: deficits as well, Susie, and as we said, not eating

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Speaker 1: enough protein regularly spread throughout the day, and I guess

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Speaker 1: not doing the proper type of training. You know, as

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Speaker 1: we get older, we tend to drop the gym sessions

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Speaker 1: and drop the high intenses stuff and go more towards

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Speaker 1: let's just go for a gentle walk or let's do

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Speaker 1: a little bit of yoga, And it's simply just not

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Speaker 1: enough from a metabolic perspective. And then we drop out

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Speaker 1: a lot of those healthy foods and we rely on

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Speaker 1: those quick, more carbohydrate based snacks. We're not eating enough protein,

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Speaker 1: we're not training well enough. You know, we just sort

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Speaker 1: of do more of those like detoxes than kale, which

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Speaker 1: just hinders our metabolism overall. So the two big points

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Speaker 1: that don't chronically diet, don't drop your calories too low,

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Speaker 1: and you have to do some form of resistance training.

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Speaker 2: And it does lend itself to a discussion of protein,

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Speaker 2: because protein does require slightly more calories to process, which

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Speaker 2: does result in a slight increase in metabolic rate, which

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Speaker 2: is why sometimes when we are trying to ignite hunger

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Speaker 2: and get the body burning in the morning, will encourage

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Speaker 2: a high protein meal to start the day. But when

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Speaker 2: you were talking, it just reminded me that when I

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Speaker 2: have clients who are presenting and perhaps would describe themselves

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Speaker 2: as having a slow metabolism, I would say, are you

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Speaker 2: feeling hungry? Because when they're not feeling hungry regularly, particularly

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Speaker 2: in the first half of the day, that is telling

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Speaker 2: me that something is not working as effectively as efficiently

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Speaker 2: as it should be. Perhaps as you describe, they have

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Speaker 2: been on two low calories for too long a period

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Speaker 2: and their bodies in that store mode because it's saying,

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Speaker 2: you know what, you're not feeding me enough, So I'm

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Speaker 2: going to slow everything down. So when I'm working trying

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Speaker 2: to get metabolism up, I will try and give clients

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Speaker 2: a meal in the morning that's high in protein and

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Speaker 2: then try and get them hungry, because that's a sign

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Speaker 2: to me that their body is starting to burn their

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Speaker 2: food well as it should be. So that's one strategy,

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Speaker 2: and of course the other is looking at heart rates

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Speaker 2: and training as well, because as you describe, sitting in

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Speaker 2: that stable heart rate zone, whether it's yoga or gentle walking,

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Speaker 2: is not challenging the body in any way. And so

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Speaker 2: that's another strategy I may use with my clients in

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Speaker 2: getting them to do some interval type training. And I'm

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Speaker 2: not a trainer, but just some rough guidelines on, try

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Speaker 2: and get your heart rate up a little bit, maybe

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Speaker 2: do some intervals, because often that can be enough to

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Speaker 2: again ignite that hunger and get their body to burn.

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Speaker 2: And then of course our job is to get them

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Speaker 2: to feed and to eat to fuel that body to

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Speaker 2: continue to burn. And then long term look at things

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Speaker 2: like body composition to improve metabolic rate long term, but

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Speaker 2: there's a couple of little strategies. Definitely a higher protein

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Speaker 2: intake can help burn a few more calories through the day,

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Speaker 2: and trying to ignite hunger because that, as I said,

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Speaker 2: is a sign your body starting to burn your food.

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Speaker 2: So it's a good thing. And when my client's weight

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Speaker 2: loss will plato, I'll say, look, I need you to

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Speaker 2: be hungry, and if you're not hungry, that's societ. I'm

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Speaker 2: actually not feeding you enough.

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Speaker 1: And then as you mentioned that, the way that our

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Speaker 1: body uses more energy to process protein is there's a

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Speaker 1: special term for that. It's called the thermic effective food.

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Speaker 1: So a lot of people might have heard that. So

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Speaker 1: the way that the body breaks down and burns protein,

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Speaker 1: fats and carbohydrates, we use more energy to break down protein.

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Speaker 1: Is why we're such a fan of high protein diets.

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Speaker 1: But please. This is why it's so important to work

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Speaker 1: with a professional because I see so many women And

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Speaker 1: we talked about this before, Susie overeating protein. So yes,

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Speaker 1: we want more protein, but more and more and more

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Speaker 1: is not necessarily always better. So there's just there's so

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Speaker 1: many so like you hear one thing and then you

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Speaker 1: hear another, then you hear another, and you hear another,

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Speaker 1: and nutrition sides is confusing and it absolutely needs to

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Speaker 1: be personalized. And so we couldn't recommend enough working with

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Speaker 1: a dietician one on one and also getting a proper

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Speaker 1: trainer to work with your goals. You know, if you've

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Speaker 1: come from a walking yoga based background, you're not just

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Speaker 1: going to hit the gym and do some heavy dead lips.

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Speaker 1: You're probably going to do yourself an injury. So absolutely

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Speaker 1: working with a professional. Yes, there's hundreds of or thousands

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Speaker 1: and millions of free resources online, but you cannot replace

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Speaker 1: the free advice you get online with quality and personalized

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Speaker 1: advice that you're going to get from a qualified professional.

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Speaker 2: And we did discuss the need to have further discussion

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Speaker 2: of protein in a further episode. How much is too much?

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Speaker 2: So I watch this space and we will come back

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Speaker 2: to that topic because I know it's a big interest

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Speaker 2: to our listeners, all right, Well, moving on from that,

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Speaker 2: which is an unrelated really looking at a client case

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Speaker 2: study that comes up quite regularly both on Q and

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Speaker 2: a's from our questions on our Instagram page, the Nutrition

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Speaker 2: Couch podcast, and also from our own clients. Recently, I

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Speaker 2: had a client just referred from her GP for a

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Speaker 2: DIT consult because of high cholesterol, and she was actually

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Speaker 2: really quite distressedly and because she was quite lean, quite fit,

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Speaker 2: quite healthy, and the cholesterol was coming in at about

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Speaker 2: six million miles per leter, which is slightly elevated, and

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Speaker 2: she was really upset because she's like, I'm really trying

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Speaker 2: hard to eat well, I'm fit, I'm lean, Like, how

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Speaker 2: can I possibly have high cholesterol? Now, given that heart

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Speaker 2: disease remains one of Australia's greatest killers, as significant number

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Speaker 2: of Australians have high cholesterol levels, we thought it was

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Speaker 2: worthy of a general discussion and what can and what

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Speaker 2: you can't do from a dietary perspective. So to kick

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Speaker 2: things off, the first thing I will say is that

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Speaker 2: there is definitely a scenario where you may have genetic

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Speaker 2: familial hypercholesteroleemia, and no matter what you do from a

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Speaker 2: diet perspective, it still remains high. Now, the estimate of

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Speaker 2: that is ten percent of Australians, but to be honest,

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Speaker 2: I see it in a lot more people. I think

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Speaker 2: that is probably a little bit higher than that. And

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Speaker 2: this is the people who eat pretty well, they're quite lean,

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Speaker 2: and yet their cholesterol remains elevated, and it can be

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Speaker 2: actually quite elevated to the point that it needs active

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Speaker 2: management with a cardiologist and they will use medication to

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Speaker 2: bring that down. So the cholesterol is a substance made

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Speaker 2: by the liver, and some of our livers there's a

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Speaker 2: genetic mutation in which the liver will churn out far

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Speaker 2: more cholesterol than it should be doing, and of course

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Speaker 2: that can put you at higher risk of heart disease. Now,

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Speaker 2: that is one specific group of people, and indeed that

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Speaker 2: was one of the clients that presented to me. And

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Speaker 2: there are a few stratus that I could use with her,

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Speaker 2: but it was really important for me to remind her

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Speaker 2: that she wasn't doing anything wrong with her diet. This

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Speaker 2: was largely genetic. And yes, we can do a few

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Speaker 2: little things with diet which we'll talk about in a

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Speaker 2: sec but basically, nothing she was doing wrong. It wasn't

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Speaker 2: her fault. But in the case for many of the

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Speaker 2: clients who will present to me Leanne, this is very

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Speaker 2: common with my women, particularly postmenopausal women, and the cholesterol

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Speaker 2: will just be slightly elevated. So the recommended level, I

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Speaker 2: think is four point five, so they might be coming

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Speaker 2: in at five point three six. The LDLs, which is

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Speaker 2: the bad sticky cholesterol and the blood might be highly

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Speaker 2: slightly elevated, and hence that's the one that the doctors

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Speaker 2: are concerned about. But then often their HDL, which is

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Speaker 2: that better cholesterol that helps to clear out the arteries,

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Speaker 2: will also be relatively high because a lot of my

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Speaker 2: clients will already be exercising. So what I wanted to

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Speaker 2: talk about was the fact that it's not cholesterol in

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Speaker 2: food that we consume that increases blood cholesterol. So whenever

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Speaker 2: we eat animal based food, whether it's dairy, whether it's meat,

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Speaker 2: we will be consuming some cholesterol. Eggs, of course, prawns

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Speaker 2: are the common ones we hear about. But just because

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Speaker 2: we consume cholesterol in food, it doesn't automatically increase our

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Speaker 2: blood cholesterol. That's not the way it works. It's based

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Speaker 2: on a balance of the good and bad fat that

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Speaker 2: we consume overall, as well as whether we've got some

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Speaker 2: pro inflammatory hormones going on if our diets high in carbohydrate.

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Speaker 2: So it absolutely comes down to the overall dietary pattern

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Speaker 2: and specifically the dietary pattern when it comes to our

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Speaker 2: good fat intake. So just as a rough guide, when

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Speaker 2: I'm working with someone on high cholesterol, when they're eating

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Speaker 2: pretty well, the key variables that I will be looking

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Speaker 2: at is that they're minimizing their intake of process fats.

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Speaker 2: And indeed, in Australia we still consume trans fats and

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Speaker 2: they're coming because that's not required to be labeled. We

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Speaker 2: still consume trans fats in process pastry based products, things

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Speaker 2: like doughnuts and commercial cakes. So instantly we will talk

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Speaker 2: about that they need to be very mindful of the

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Speaker 2: oils being consumed in fried food and fast foods. So

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Speaker 2: whenever we order uber eats or whenever we order our

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Speaker 2: takeaway food, you're consuming a lot of process fat. Even

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Speaker 2: though they may be vegetable based, they're still very pro

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Speaker 2: inflammatory and very negative for when it comes to our

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Speaker 2: blood cholesterol levels. So really minimizing our intake of all

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Speaker 2: process fats and in particular things like palm oil hydrogenated

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Speaker 2: vegetable oils that we do still consume reasonable amounts of

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Speaker 2: in Australia. And then I'm looking to get the fat

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Speaker 2: balance right. And my basic prescription is I want to

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Speaker 2: serve of walnuts a day because they're very high in

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Speaker 2: amiga three plant based fats or pumpkins ease. As we

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Speaker 2: spoke about a couple of episodes ago in one of

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Speaker 2: our product reviews in our munch snacks, I'm looking for

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Speaker 2: extra virgin olive oil to be the high antioxidant oil

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Speaker 2: of choice. I'm looking to minimize saturated fat from our meat,

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Speaker 2: so making sure that there is lean as lean as possible.

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Speaker 2: And the last thing, of course is bumping up the

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Speaker 2: intake of amiga three fats, ideally from oily fish, salmon, sardines,

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Speaker 2: tuna things, to get more of those positive fats, which

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Speaker 2: is going to help to reduce inflammation in the body.

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Speaker 2: And that's one of the best things that I can

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Speaker 2: do for overall cholesterol balance. But what I also say

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Speaker 2: is that my understanding, particularly of postmenopausal women, is just

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Speaker 2: because you have slightly elevated cholesterol levels does not necessarily

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Speaker 2: warrant medication. What you also need to check, and again

434
00:20:12,240 --> 00:20:15,320
Speaker 2: we're not doctors, but this is on advice from cardiology experts,

435
00:20:15,680 --> 00:20:18,320
Speaker 2: is that we're also looking for the calcification score in

436
00:20:18,359 --> 00:20:21,320
Speaker 2: the arteries because it's quite possible that you have slightly

437
00:20:21,320 --> 00:20:24,800
Speaker 2: elevated blood cholesterol levels. But if your arteries aren't hard,

438
00:20:24,840 --> 00:20:27,600
Speaker 2: you're at minimal risk for heart disease. So definitely check

439
00:20:27,640 --> 00:20:31,320
Speaker 2: that with your GP or cardiologists before rushing to take

440
00:20:31,359 --> 00:20:34,600
Speaker 2: medication when your cholesterol is slightly elevated, because if you've

441
00:20:34,600 --> 00:20:37,520
Speaker 2: got low calcification scores, which means that your arteries are

442
00:20:37,560 --> 00:20:40,399
Speaker 2: still soft and quite don't have that rigidity that is

443
00:20:40,440 --> 00:20:43,560
Speaker 2: again associated with increased risk of heart attack, that you

444
00:20:43,640 --> 00:20:46,960
Speaker 2: are better with lifestyle and anti inflammatory diet to lose

445
00:20:47,000 --> 00:20:49,000
Speaker 2: a bit of weight and keep active rather than rush

446
00:20:49,000 --> 00:20:53,240
Speaker 2: onto medication, because in the right balance of fat, it

447
00:20:53,440 --> 00:20:56,360
Speaker 2: to be slightly elevated does not always warrant medication.

448
00:20:57,040 --> 00:20:59,600
Speaker 1: Definitely, and I really want to just reiterate that point

449
00:20:59,640 --> 00:21:02,119
Speaker 1: you made it the beginning about that genetic link. So

450
00:21:02,359 --> 00:21:04,240
Speaker 1: I think a lot of people and I've got a

451
00:21:04,280 --> 00:21:06,560
Speaker 1: family friend and she's a dietician, and her dad has

452
00:21:06,840 --> 00:21:09,840
Speaker 1: just that genetic link and he super fits superlean like

453
00:21:10,200 --> 00:21:12,280
Speaker 1: diets on point. Like, she's tried every strategy and she

454
00:21:12,320 --> 00:21:14,440
Speaker 1: came to me and she was just she was just like, Oh,

455
00:21:14,560 --> 00:21:16,640
Speaker 1: is there anything else we can do? And unfortunately, there

456
00:21:16,640 --> 00:21:18,920
Speaker 1: are some circumstances where you're doing all of the right

457
00:21:18,960 --> 00:21:21,800
Speaker 1: things and you still absolutely need to take the medication

458
00:21:21,920 --> 00:21:24,440
Speaker 1: to bring down your cholesterol. So it's one of those

459
00:21:24,480 --> 00:21:26,560
Speaker 1: things where you haven't done anything wrong. It's just one

460
00:21:26,560 --> 00:21:29,720
Speaker 1: of those unfortunate, more genetic based conditions. But if you

461
00:21:29,760 --> 00:21:32,560
Speaker 1: are someone as you mentioned Susie with high cholesterol, a

462
00:21:32,600 --> 00:21:34,520
Speaker 1: lot of people say, well, I don't need that bad

463
00:21:34,600 --> 00:21:37,480
Speaker 1: Like what's going on? And as you highlighted, the biggest

464
00:21:37,880 --> 00:21:39,840
Speaker 1: things that most people are doing wrong or the biggest

465
00:21:39,880 --> 00:21:42,240
Speaker 1: areas or ways that we can reduce a high blood

466
00:21:42,320 --> 00:21:45,000
Speaker 1: cholesterol is by looking at that intake of the good fats.

467
00:21:45,040 --> 00:21:47,320
Speaker 1: So do we have enough healthy fats in our diet?

468
00:21:47,520 --> 00:21:49,959
Speaker 1: Have we reduced the amount of unhealthy fats? You know,

469
00:21:50,119 --> 00:21:52,520
Speaker 1: the butters, the coconut oils, the palm oils, the deep

470
00:21:52,560 --> 00:21:55,639
Speaker 1: fried things, the pastries, the biscuits, the pies, all of

471
00:21:55,680 --> 00:21:58,679
Speaker 1: that sort of thing. And then for most people as Australians,

472
00:21:58,680 --> 00:22:00,879
Speaker 1: we know they have such a low intake of fiber,

473
00:22:01,119 --> 00:22:04,320
Speaker 1: so fiber is one of those what would call superfoods.

474
00:22:04,359 --> 00:22:06,760
Speaker 1: So fiber helps to bind cholesterol and strip it out

475
00:22:06,760 --> 00:22:09,600
Speaker 1: of the blood. So it's so incredibly important you doing

476
00:22:09,680 --> 00:22:12,439
Speaker 1: simple things like maximizing the amount of dietary fiber in

477
00:22:12,520 --> 00:22:15,679
Speaker 1: your diet can absolutely help to reduce your cholesterol. And

478
00:22:15,760 --> 00:22:18,159
Speaker 1: rolled oats for me, one of my superfoods when it

479
00:22:18,160 --> 00:22:21,200
Speaker 1: comes to cholesterol. I absolutely recommend people with high cholesterol

480
00:22:21,240 --> 00:22:23,920
Speaker 1: be consuming rolled oats on a daily or a couple

481
00:22:24,000 --> 00:22:27,560
Speaker 1: of times a week basis as well. So there's sort

482
00:22:27,560 --> 00:22:29,119
Speaker 1: of some of the things that I really look at,

483
00:22:29,119 --> 00:22:31,760
Speaker 1: but particularly fiber Suzi, because I think when we're bumping

484
00:22:31,840 --> 00:22:34,320
Speaker 1: up the amount of fiber, we're automatically making I guess

485
00:22:34,359 --> 00:22:37,320
Speaker 1: better choices to our diet because we're adding in more fruits,

486
00:22:37,359 --> 00:22:41,040
Speaker 1: more veggies, more nuts, more seeds, more legumes, more whole

487
00:22:41,080 --> 00:22:44,399
Speaker 1: grain containing grains, which is so incredibly important for a

488
00:22:44,680 --> 00:22:47,679
Speaker 1: overall health, be our gut health and see also our

489
00:22:47,760 --> 00:22:50,480
Speaker 1: cholesterol levels as well, So really focus on what you

490
00:22:50,520 --> 00:22:53,639
Speaker 1: can add in from a cholesterol perspective versus all of

491
00:22:53,680 --> 00:22:55,359
Speaker 1: the things that you have to cut out, and I

492
00:22:55,359 --> 00:22:57,400
Speaker 1: think that's a really helpful tip from a I guess

493
00:22:57,480 --> 00:22:59,280
Speaker 1: like a mindset perspective.

494
00:22:58,960 --> 00:23:01,159
Speaker 2: And definitely a little bit away loss can make a

495
00:23:01,359 --> 00:23:03,880
Speaker 2: really profound effect on inflammation in the body, and hence

496
00:23:03,920 --> 00:23:07,040
Speaker 2: that can really be beneficial if your cholesterol is slightly elevated.

497
00:23:07,200 --> 00:23:09,040
Speaker 2: But I think Leam, we should also talk about plant

498
00:23:09,080 --> 00:23:12,960
Speaker 2: sterol margarines here now. Plant sterol margarines were introduced in

499
00:23:13,000 --> 00:23:16,080
Speaker 2: Australia about fifteen twenty years ago, and they contain a

500
00:23:16,119 --> 00:23:19,560
Speaker 2: molecule very similar in shape to cholesterol itself in the body,

501
00:23:19,920 --> 00:23:22,840
Speaker 2: and so they're proven to go basically hop in the

502
00:23:22,840 --> 00:23:25,320
Speaker 2: spot of cholesterol in the body and help to reduce levels.

503
00:23:25,359 --> 00:23:28,639
Speaker 2: But I'm not a fan of cholesterol lowering margarines for

504
00:23:28,720 --> 00:23:32,120
Speaker 2: several reasons. Number one is that it's introducing a process

505
00:23:32,160 --> 00:23:34,199
Speaker 2: food back into the diet. So I'm not going to

506
00:23:34,200 --> 00:23:36,520
Speaker 2: introduce margarine to my client's diet for the sake of

507
00:23:36,520 --> 00:23:39,520
Speaker 2: a slight increasing decrease, I should say, in cholesterol. I

508
00:23:39,560 --> 00:23:42,520
Speaker 2: can get that with diet without introducing margarine. They're quite

509
00:23:42,560 --> 00:23:46,200
Speaker 2: expensive and I don't regularly use margarine anyway. But Lee

510
00:23:46,200 --> 00:23:48,639
Speaker 2: and what I do use now a bit more, particularly

511
00:23:48,680 --> 00:23:51,879
Speaker 2: with my pretty healthy individuals looking for those little added

512
00:23:51,920 --> 00:23:56,159
Speaker 2: extras to help reduce levels. Is the plant sterol milk.

513
00:23:56,800 --> 00:23:59,320
Speaker 2: So there is one heart active milk. It's available at

514
00:23:59,400 --> 00:24:03,159
Speaker 2: Aldi and in mainstream supermarket and that also contains the

515
00:24:03,200 --> 00:24:05,439
Speaker 2: two to three grams of plant sterols. Now I'm not

516
00:24:05,480 --> 00:24:08,080
Speaker 2: sure the serve. I'm not sure if you need two

517
00:24:08,160 --> 00:24:09,920
Speaker 2: or three glasses of the milk per day. I will

518
00:24:09,920 --> 00:24:13,400
Speaker 2: have to check that, but definitely I do encourage people

519
00:24:13,480 --> 00:24:15,720
Speaker 2: with cholesterol and when they're eating well already and just

520
00:24:15,720 --> 00:24:18,479
Speaker 2: looking for that extra boost. That is a product similar

521
00:24:18,520 --> 00:24:21,000
Speaker 2: to the oats that is worth including in the diet.

522
00:24:21,080 --> 00:24:23,680
Speaker 2: Is a swap for your regular milk to help lower

523
00:24:23,720 --> 00:24:26,800
Speaker 2: those levels generally. But no, I'm not a fan of

524
00:24:26,800 --> 00:24:28,480
Speaker 2: the plant sterol margarines and never have been.

525
00:24:28,680 --> 00:24:30,760
Speaker 1: Yeah, I agree with you from a price perspective, I

526
00:24:30,760 --> 00:24:32,560
Speaker 1: think they're about six or seven bucks a tub. And

527
00:24:32,640 --> 00:24:35,040
Speaker 1: for a reference where meaning one of the brands, uozy

528
00:24:35,119 --> 00:24:38,000
Speaker 1: Logical is one of them and the other one Flora Plroactive.

529
00:24:38,119 --> 00:24:38,359
Speaker 2: Yeah.

530
00:24:38,440 --> 00:24:40,280
Speaker 1: Yeah, so they're sort of probably the two bigger ones

531
00:24:40,280 --> 00:24:42,280
Speaker 1: on the market. And it's not to say that they

532
00:24:42,280 --> 00:24:44,320
Speaker 1: can't be helpful, but I think a lot of people

533
00:24:44,359 --> 00:24:47,200
Speaker 1: need to understand that to get that clinical effect, as

534
00:24:47,200 --> 00:24:49,600
Speaker 1: you mentioned, you need two to three grams of plant sterols.

535
00:24:49,680 --> 00:24:52,280
Speaker 1: That's like I think it comes to roughly a tablespoon

536
00:24:52,280 --> 00:24:53,280
Speaker 1: of margarine.

537
00:24:52,840 --> 00:24:53,600
Speaker 2: A day too.

538
00:24:53,840 --> 00:24:56,600
Speaker 1: Going to eat that, I think too, it's a large amount.

539
00:24:57,119 --> 00:24:58,560
Speaker 1: And I remember my mum used to buy that for

540
00:24:58,640 --> 00:25:00,679
Speaker 1: my dad because he had slightly high co lesterol and

541
00:25:00,800 --> 00:25:02,359
Speaker 1: he would just put like the thinnest spread on his

542
00:25:02,440 --> 00:25:04,359
Speaker 1: toast in the morning. And are saying to Mum, like,

543
00:25:04,400 --> 00:25:06,879
Speaker 1: you're wasting all of that money because unless you have

544
00:25:07,000 --> 00:25:09,640
Speaker 1: the recommended dosage, you're not going to get the clinical effect.

545
00:25:09,800 --> 00:25:12,040
Speaker 1: So are you going to add one to two tablespoons

546
00:25:12,040 --> 00:25:14,480
Speaker 1: of that plant stor or margarine in every single day?

547
00:25:14,720 --> 00:25:17,440
Speaker 1: Because if you're not, like you're essentially just wasting your money,

548
00:25:17,440 --> 00:25:19,600
Speaker 1: you're not going to get that clinical basis. So don't

549
00:25:19,640 --> 00:25:21,920
Speaker 1: forget that. It's really around the dose and the amount

550
00:25:22,040 --> 00:25:24,840
Speaker 1: that is so important to get that clinical effect. So

551
00:25:24,960 --> 00:25:26,960
Speaker 1: if you're going to spend the money, absolutely make sure

552
00:25:26,960 --> 00:25:29,119
Speaker 1: that you get to the recommended dose to have that

553
00:25:29,160 --> 00:25:31,960
Speaker 1: clinical benefit. And if you're not, do a lot of

554
00:25:32,000 --> 00:25:34,159
Speaker 1: other dietary choices. As you mentioned, the milk might be

555
00:25:34,200 --> 00:25:36,760
Speaker 1: a better option because people who regularly drink milk can

556
00:25:36,800 --> 00:25:39,199
Speaker 1: easily include that. But if you are someone who has

557
00:25:39,200 --> 00:25:41,520
Speaker 1: a couple of tablespoons of butter a day, perhaps sobbing

558
00:25:41,560 --> 00:25:43,480
Speaker 1: that to the plant ster or margarine could be a

559
00:25:43,520 --> 00:25:46,359
Speaker 1: really effective strategy to help to reduce your cholesterol, so I.

560
00:25:46,359 --> 00:25:48,320
Speaker 2: Would, so I've just had a look. So for ten

561
00:25:48,359 --> 00:25:51,119
Speaker 2: percent reduction in cholesterol, two to three serves of the

562
00:25:51,119 --> 00:25:53,359
Speaker 2: heart active milk. So, like you said, for someone who's

563
00:25:53,359 --> 00:25:55,960
Speaker 2: having a couple of coffees a day or serves of milk,

564
00:25:55,960 --> 00:25:59,840
Speaker 2: perhaps in oats in the morning. But for ten percent reduction, again,

565
00:26:00,000 --> 00:26:02,160
Speaker 2: you know, I can probably get that from other dietary changes.

566
00:26:02,240 --> 00:26:04,400
Speaker 2: So it may be that little add on for people

567
00:26:04,400 --> 00:26:07,120
Speaker 2: who are really trying hard and want to try everything.

568
00:26:07,480 --> 00:26:09,439
Speaker 2: As it wouldn't be my first port of call, and

569
00:26:09,480 --> 00:26:11,560
Speaker 2: nor with the margarines. I think there are better dietary

570
00:26:11,560 --> 00:26:14,439
Speaker 2: strategies to reduce inflammation, get a better fat balance, as

571
00:26:14,440 --> 00:26:17,280
Speaker 2: we've alluded, to lose a couple of kilos, and as

572
00:26:17,280 --> 00:26:20,080
Speaker 2: I said, I can get good results ten percent from that.

573
00:26:20,200 --> 00:26:23,960
Speaker 1: Myself generally definitely focus on adding a serve of healthy

574
00:26:24,080 --> 00:26:26,280
Speaker 1: fats from nuts and seeds each day, a serve of

575
00:26:26,359 --> 00:26:28,880
Speaker 1: legumes each day, and a serve of either rolled oats

576
00:26:28,960 --> 00:26:31,399
Speaker 1: or some really great high fiber whole grain products each day.

577
00:26:31,400 --> 00:26:33,879
Speaker 1: If you focus on those three strategies alone, you're going

578
00:26:33,960 --> 00:26:36,640
Speaker 1: to do a lot from a dietary perspective without having

579
00:26:36,640 --> 00:26:38,639
Speaker 1: to spend a ton of money on a lot of

580
00:26:38,640 --> 00:26:41,280
Speaker 1: these more I guess, like formulated food products, which can

581
00:26:41,320 --> 00:26:43,280
Speaker 1: be really great and really helpful for the right person.

582
00:26:43,600 --> 00:26:45,000
Speaker 1: But I guess a lot of us are, you know,

583
00:26:45,040 --> 00:26:47,840
Speaker 1: on budgets these days. It's tough times with this, you know,

584
00:26:47,880 --> 00:26:50,520
Speaker 1: worldwide pandemic, so we always want to present our listers

585
00:26:50,520 --> 00:26:53,760
Speaker 1: with some practical solutions which don't sort of cost the earth.

586
00:26:53,880 --> 00:26:56,040
Speaker 1: So I think that was a really helpful discussion, we

587
00:26:56,119 --> 00:26:57,200
Speaker 1: hope for a lot of people.

588
00:26:57,240 --> 00:26:59,720
Speaker 2: SUSI absolutely, And you're right, you know, looking at it

589
00:26:59,720 --> 00:27:02,679
Speaker 2: from cholesterol perspective is a good thing to be doing. That.

590
00:27:03,160 --> 00:27:06,680
Speaker 2: The simple strategies of less processed food and more better

591
00:27:06,720 --> 00:27:09,720
Speaker 2: fat balance are pretty powerful strategies on their own. And yeah,

592
00:27:09,760 --> 00:27:12,200
Speaker 2: you always get a second opinion on medication. You want

593
00:27:12,240 --> 00:27:14,720
Speaker 2: to have a calcification score on your arteries before rushing

594
00:27:14,960 --> 00:27:17,480
Speaker 2: to get medication because there's a lot of dietary strategies

595
00:27:17,520 --> 00:27:19,760
Speaker 2: that you can also use. If you don't have high

596
00:27:19,800 --> 00:27:22,840
Speaker 2: calcification score, you may find that that's not warranted, so

597
00:27:22,880 --> 00:27:25,800
Speaker 2: definitely get some opinions from GP or a specialist cardiologist

598
00:27:25,840 --> 00:27:26,439
Speaker 2: in that space.

599
00:27:26,680 --> 00:27:28,600
Speaker 1: And then moving on to our product review of the

600
00:27:28,600 --> 00:27:31,720
Speaker 1: week listener through our Instagram page. If you don't follow us,

601
00:27:31,760 --> 00:27:33,840
Speaker 1: please jump over and give us a follow where at

602
00:27:33,880 --> 00:27:37,000
Speaker 1: the Nutrition Couch podcast on Instagram and we take all

603
00:27:37,040 --> 00:27:40,360
Speaker 1: of your messages regarding product reviews, listener questions, case studies,

604
00:27:40,640 --> 00:27:42,240
Speaker 1: and that's how we come up with our content for

605
00:27:42,320 --> 00:27:44,640
Speaker 1: you guys each week. And so a lovely listener has

606
00:27:44,680 --> 00:27:48,160
Speaker 1: sent in she wanted to know if the bond sooy

607
00:27:48,320 --> 00:27:51,120
Speaker 1: version of soy milk was a great choice and if

608
00:27:51,200 --> 00:27:53,360
Speaker 1: soy milk is safe to consume. So absolutely, I think

609
00:27:53,359 --> 00:27:56,240
Speaker 1: soy milk is a really wonderful healthy addition to the diet,

610
00:27:56,240 --> 00:27:59,320
Speaker 1: particularly for those that struggle to digest normal cow's milk

611
00:27:59,400 --> 00:28:01,800
Speaker 1: or perhaps want to follow more of a plant based lifestyle,

612
00:28:01,840 --> 00:28:03,760
Speaker 1: so it can be a really good option. And it's

613
00:28:03,880 --> 00:28:06,159
Speaker 1: the type of plant based milk that's the most similar

614
00:28:06,240 --> 00:28:09,520
Speaker 1: to cow's milk, so as dietitians, it's probably our top recommendation.

615
00:28:09,560 --> 00:28:11,360
Speaker 1: If someone says, well, I don't want to drink cow's milk,

616
00:28:11,440 --> 00:28:13,720
Speaker 1: or I can, or I don't tolerate it. Well, soy

617
00:28:13,760 --> 00:28:15,760
Speaker 1: milk is always, probably for most of us, our top

618
00:28:15,800 --> 00:28:18,560
Speaker 1: preference because it is very high in protein and generally

619
00:28:18,600 --> 00:28:22,040
Speaker 1: fortified with enough calcium as well. So this Bonzoi version,

620
00:28:22,040 --> 00:28:23,960
Speaker 1: I know, it's very popular. A lot of the coffee

621
00:28:24,000 --> 00:28:25,560
Speaker 1: shops use it. So if you go and you order

622
00:28:25,560 --> 00:28:29,600
Speaker 1: a soy capputinea or a coffee shop, generally Bonsoi is

623
00:28:29,640 --> 00:28:31,440
Speaker 1: a brand that a lot of the Australian coffee shops

624
00:28:31,440 --> 00:28:33,960
Speaker 1: do use, and I think it's quite good. SUSI. You know,

625
00:28:34,080 --> 00:28:36,760
Speaker 1: per serve which is two hundred and fifty milligrams or

626
00:28:36,760 --> 00:28:39,400
Speaker 1: a cup is just over one hundred calories or five

627
00:28:39,520 --> 00:28:41,520
Speaker 1: hundred and eighty killer duels. We've got ten point three

628
00:28:41,560 --> 00:28:44,640
Speaker 1: grams of protein, six grams of total fat, less than

629
00:28:44,680 --> 00:28:47,520
Speaker 1: a gram of saturated fat, nine and a half grams

630
00:28:47,520 --> 00:28:50,440
Speaker 1: of carbohydrates, five of that coming from natural sugars, and

631
00:28:50,480 --> 00:28:52,720
Speaker 1: we've got three and a half grams of fiber. Just

632
00:28:52,800 --> 00:28:54,880
Speaker 1: quite interesting the fiber in them based on the soybeans

633
00:28:54,920 --> 00:28:58,600
Speaker 1: I guess, and sixty three milligrams of calcium. So this

634
00:28:58,640 --> 00:29:01,760
Speaker 1: one is actually quite low in calcium, isn't it compared

635
00:29:01,800 --> 00:29:03,280
Speaker 1: to some of the other soy milks on the market.

636
00:29:04,200 --> 00:29:06,400
Speaker 2: By way of history, a few years ago, there was

637
00:29:06,440 --> 00:29:09,280
Speaker 2: a drama with bonsoy and the iodine content. So it

638
00:29:09,360 --> 00:29:11,440
Speaker 2: was found that the kelp or the seawed they were

639
00:29:11,520 --> 00:29:14,480
Speaker 2: using for iodine, which is important for thyroid function, was

640
00:29:14,520 --> 00:29:17,120
Speaker 2: like really sky high, which is very dangerous. So that

641
00:29:17,200 --> 00:29:19,680
Speaker 2: was quite a few years back, and they've reformulated now

642
00:29:19,680 --> 00:29:22,360
Speaker 2: and using a different source of iodine in that product.

643
00:29:22,720 --> 00:29:24,760
Speaker 2: I guess my main concern with bonso because there is

644
00:29:24,800 --> 00:29:27,040
Speaker 2: I find a bit of a bon Soi big following.

645
00:29:27,040 --> 00:29:29,840
Speaker 2: I don't want to say cult, but there's a frequent

646
00:29:29,920 --> 00:29:32,120
Speaker 2: people who are very committed to bon sooi for the

647
00:29:32,160 --> 00:29:35,320
Speaker 2: flavor and the taste that it gives. And you're absolutely right.

648
00:29:35,320 --> 00:29:37,640
Speaker 2: If you're looking for a nutritional profile that's most similar

649
00:29:37,680 --> 00:29:39,600
Speaker 2: to milk, soy is the way to go. But we

650
00:29:39,640 --> 00:29:41,280
Speaker 2: will also say that if you've had a history of

651
00:29:41,320 --> 00:29:43,760
Speaker 2: any hormonal cancers, you do need to be careful with soy,

652
00:29:44,000 --> 00:29:46,600
Speaker 2: so definitely speak to any of your medical professionals about that.

653
00:29:46,640 --> 00:29:50,040
Speaker 2: Because sometimes it is contraindicated if you've had hormonal cancers.

654
00:29:50,160 --> 00:29:52,400
Speaker 2: But my greatest issue with bon soy is the calcium

655
00:29:52,440 --> 00:29:54,920
Speaker 2: is really really low. Now, there's a huge number of

656
00:29:54,960 --> 00:29:57,280
Speaker 2: soy milks out there, and most stuff fortified with calcium

657
00:29:57,320 --> 00:29:59,640
Speaker 2: to give about three hundred milligrams per served, similar to

658
00:29:59,720 --> 00:30:03,720
Speaker 2: dairy milk, but this is notoriously low at sixty three milligram.

659
00:30:03,880 --> 00:30:06,200
Speaker 2: So if this is your daily milk of choice, if

660
00:30:06,200 --> 00:30:08,640
Speaker 2: you're a big soy fan, you know your cafe uses it,

661
00:30:08,760 --> 00:30:11,040
Speaker 2: or you buy it at home for your coffee machine,

662
00:30:11,360 --> 00:30:13,640
Speaker 2: just be mindful you're getting very little calcium from it.

663
00:30:13,680 --> 00:30:16,760
Speaker 2: And that's probably my biggest issue with it. So I

664
00:30:16,760 --> 00:30:19,960
Speaker 2: think there are better nutritional varieties of soy milk out

665
00:30:19,960 --> 00:30:22,720
Speaker 2: there which have a better nutritional profile, that have vitamin

666
00:30:22,760 --> 00:30:25,920
Speaker 2: B twelve, a range of other nutrients, and particularly higher

667
00:30:26,000 --> 00:30:28,920
Speaker 2: in calcium. So just be aware if this is your

668
00:30:28,960 --> 00:30:31,000
Speaker 2: big favorite when it comes to soy milk, you're not

669
00:30:31,000 --> 00:30:32,320
Speaker 2: getting a lot of calcium from it.

670
00:30:32,520 --> 00:30:34,240
Speaker 1: I'm shocked by that, Susie. I didn't. As I was

671
00:30:34,280 --> 00:30:36,320
Speaker 1: reading down the list of the nutritionals, I was like, yeah,

672
00:30:36,400 --> 00:30:38,840
Speaker 1: ticks the box, six box six bucks got down to calcium,

673
00:30:38,880 --> 00:30:41,160
Speaker 1: and I was like, oh, is that a typo? So yeah,

674
00:30:41,160 --> 00:30:42,959
Speaker 1: I'm quite shocked by that, and I'm not sure if

675
00:30:42,960 --> 00:30:44,720
Speaker 1: a lot of people out there are aware of how

676
00:30:44,840 --> 00:30:47,480
Speaker 1: low the calcium is, and it's definitely not anywhere near

677
00:30:47,640 --> 00:30:50,080
Speaker 1: what we would recommend, particularly if you're someone who doesn't

678
00:30:50,240 --> 00:30:52,480
Speaker 1: I'm assuming you're drinking soy products, you don't really eat

679
00:30:52,480 --> 00:30:54,240
Speaker 1: a lot of other dairy products, you really don't have

680
00:30:54,280 --> 00:30:56,200
Speaker 1: a lot of calcium in that diet. So a lot

681
00:30:56,200 --> 00:30:58,800
Speaker 1: of us do use those plant based milk alternatives for

682
00:30:58,920 --> 00:31:01,000
Speaker 1: a good source of calcium, and as you mentioned, there

683
00:31:01,000 --> 00:31:03,080
Speaker 1: are other brands that are better that are fortified with

684
00:31:03,160 --> 00:31:05,840
Speaker 1: extra nutrients such as B twelve, which, again, if you're

685
00:31:05,880 --> 00:31:08,040
Speaker 1: living more of a plant based or a vegan lifestyle,

686
00:31:08,280 --> 00:31:11,520
Speaker 1: B twelve is definitely a nutrient of importance as well. So,

687
00:31:11,720 --> 00:31:14,040
Speaker 1: I mean, the nutritional panel overall is not too bad,

688
00:31:14,080 --> 00:31:16,520
Speaker 1: but really the calcium is a big the big elephant

689
00:31:16,520 --> 00:31:17,800
Speaker 1: in the room, there isn't it.

690
00:31:17,800 --> 00:31:21,200
Speaker 2: It is, And someone who enjoys bon SOI is very

691
00:31:21,200 --> 00:31:24,520
Speaker 2: committed to the product, which is absolutely fine, but just

692
00:31:24,560 --> 00:31:26,840
Speaker 2: be mindful that the type of calcium as well in

693
00:31:26,880 --> 00:31:29,200
Speaker 2: some of these plant based milks is not overly well absorbed,

694
00:31:29,200 --> 00:31:31,840
Speaker 2: so calcium carbonate is not as well absorbed as calcium

695
00:31:31,840 --> 00:31:35,360
Speaker 2: side trate, so again you're just not getting a direct

696
00:31:35,600 --> 00:31:38,600
Speaker 2: replication of that product. I sort of when it comes

697
00:31:38,600 --> 00:31:40,560
Speaker 2: to plant milks, encourage people to have what they like

698
00:31:40,640 --> 00:31:42,680
Speaker 2: and if they do enjoy soy, they're getting the protein

699
00:31:42,720 --> 00:31:45,920
Speaker 2: as we've spoken about, but absolutely be very mindful of

700
00:31:45,960 --> 00:31:48,520
Speaker 2: the calcium. It's an ongoing issue in Australia. I think

701
00:31:48,520 --> 00:31:50,960
Speaker 2: we're going to have a whole issue with bone health

702
00:31:50,960 --> 00:31:54,040
Speaker 2: as we've shifted towards more plant based milk. So as

703
00:31:54,080 --> 00:31:56,280
Speaker 2: I said, it is really worth making sure you're getting

704
00:31:56,280 --> 00:31:59,120
Speaker 2: your calcium from another couple of sauces through the day

705
00:31:59,400 --> 00:32:02,360
Speaker 2: because this is quite insignificant. And I'll also say that

706
00:32:02,400 --> 00:32:04,680
Speaker 2: the nutritionals on pack are very different to what is

707
00:32:04,720 --> 00:32:08,040
Speaker 2: on the website, but the calcium remains quite low. So

708
00:32:08,240 --> 00:32:11,520
Speaker 2: these are rough guides of what we've seen nutritionally different

709
00:32:11,560 --> 00:32:13,480
Speaker 2: to pack to the website, which is I'm not sure

710
00:32:13,480 --> 00:32:15,640
Speaker 2: which is correct, but in both cases the calcium is

711
00:32:15,640 --> 00:32:16,480
Speaker 2: exceptionally low.

712
00:32:17,320 --> 00:32:20,120
Speaker 1: Interesting, Okay, So some good food for thought for our listeners.

713
00:32:20,480 --> 00:32:23,040
Speaker 2: It is always check the calcium and protein of your

714
00:32:23,040 --> 00:32:26,400
Speaker 2: plant based milks. All right, So our listener question of

715
00:32:26,440 --> 00:32:29,320
Speaker 2: the Weekly and is something that I feel very strongly about.

716
00:32:30,000 --> 00:32:32,160
Speaker 2: And it actually came via my social media because I

717
00:32:32,200 --> 00:32:34,720
Speaker 2: was in a supermarket and I saw these great new

718
00:32:35,160 --> 00:32:38,000
Speaker 2: gluten free krouton products that were flavored, and I thought,

719
00:32:38,040 --> 00:32:40,000
Speaker 2: oh good, because I love a salad and I love

720
00:32:40,040 --> 00:32:41,960
Speaker 2: a crunch as well. I've got a lot of gluten

721
00:32:41,960 --> 00:32:45,120
Speaker 2: free clients. And then they had all these great flavors,

722
00:32:45,160 --> 00:32:48,120
Speaker 2: Mediterranean Sultan vinegar. I was like, fantastic, I can throw

723
00:32:48,160 --> 00:32:50,360
Speaker 2: them in my salad. And then I looked on the

724
00:32:50,400 --> 00:32:54,520
Speaker 2: back and it had flavor enhancers. And not only flavor enhancers,

725
00:32:54,600 --> 00:32:57,480
Speaker 2: they had six to one, which is also MSG. Now,

726
00:32:58,320 --> 00:33:03,120
Speaker 2: we consume MS in our food naturally, so we get

727
00:33:03,160 --> 00:33:05,480
Speaker 2: a little bit from very rich tasting foods like cheese

728
00:33:05,520 --> 00:33:08,240
Speaker 2: and tomatoes. It's not added. It occurs naturally in glutamates,

729
00:33:08,360 --> 00:33:11,280
Speaker 2: and that's why those foods taste so amazing. But the

730
00:33:11,320 --> 00:33:14,600
Speaker 2: issue is in processed foods, things like snack food very

731
00:33:14,640 --> 00:33:18,160
Speaker 2: common any kind of chicken or cheese flavor will generally

732
00:33:18,200 --> 00:33:22,040
Speaker 2: have MSG added in potato chips, rice crackers, two minute

733
00:33:22,080 --> 00:33:24,640
Speaker 2: noodles and these kind of This is like a bean

734
00:33:24,720 --> 00:33:28,320
Speaker 2: based product that they add these rich flavors to. Now,

735
00:33:28,920 --> 00:33:31,600
Speaker 2: some products will include natural flavors. Now you'll see it

736
00:33:31,640 --> 00:33:34,360
Speaker 2: clearly labeled, but there's still a surprising number of foods

737
00:33:34,360 --> 00:33:37,920
Speaker 2: in supermarket, and particularly children's snack food that have this

738
00:33:38,000 --> 00:33:41,880
Speaker 2: six to one added MSG. Now, some people always right

739
00:33:41,960 --> 00:33:44,720
Speaker 2: when I post it, why is it so bad for us? Because,

740
00:33:44,760 --> 00:33:47,560
Speaker 2: as we say, glutamates naturally occur in foods. Anyway, why

741
00:33:47,600 --> 00:33:49,440
Speaker 2: is it so bad to have this molecule added? And

742
00:33:49,480 --> 00:33:51,440
Speaker 2: what I will say is when you have flavor in anzers,

743
00:33:51,440 --> 00:33:54,080
Speaker 2: whether it's six two one or six three five, is

744
00:33:54,080 --> 00:33:57,080
Speaker 2: that it is proven to basically light the brain up

745
00:33:57,160 --> 00:34:00,800
Speaker 2: like an intense flavor. So basically it rhymes the brain

746
00:34:00,880 --> 00:34:03,320
Speaker 2: to seek out more of it. And that's why when

747
00:34:03,360 --> 00:34:06,040
Speaker 2: you eat corn chips that have this rich cheese flavor

748
00:34:06,480 --> 00:34:09,440
Speaker 2: or chicken rice crackers, you can literally eat the entire

749
00:34:09,520 --> 00:34:13,720
Speaker 2: packet because this flavor enhancer, which is not as concentrated

750
00:34:13,760 --> 00:34:16,560
Speaker 2: so it's not in its natural form, is priming the

751
00:34:16,600 --> 00:34:18,840
Speaker 2: brain to look for more and more of this taste.

752
00:34:19,280 --> 00:34:22,680
Speaker 2: And there's a theory that it promotes over consumption. And

753
00:34:22,719 --> 00:34:26,239
Speaker 2: so whenever, particularly I'm dealing with children's snack food. I'm

754
00:34:26,320 --> 00:34:29,640
Speaker 2: really insistent that it doesn't contain added MSG, which wipes

755
00:34:29,640 --> 00:34:32,040
Speaker 2: out a lot of flavored rice crackers and potato chips.

756
00:34:32,360 --> 00:34:34,480
Speaker 2: And if there is flavoring, it has to be natural,

757
00:34:34,840 --> 00:34:37,520
Speaker 2: because I believe that there is research to show at

758
00:34:37,520 --> 00:34:40,640
Speaker 2: primes over consumption of these processed snack foods. And for

759
00:34:40,719 --> 00:34:42,799
Speaker 2: some people they react quite badly their MSG in the

760
00:34:42,800 --> 00:34:45,560
Speaker 2: sense that they'll have itchy skin, they'll wake up with

761
00:34:45,600 --> 00:34:49,120
Speaker 2: quite lucid dreams that can affect people behaviorally, and that's

762
00:34:49,120 --> 00:34:52,279
Speaker 2: been well known for many years. But specifically for kids,

763
00:34:52,320 --> 00:34:54,359
Speaker 2: I'm really anti it, and I myself will not buy

764
00:34:54,400 --> 00:34:57,640
Speaker 2: any product, whether it's a corn chip, potato chip, rice snack,

765
00:34:57,760 --> 00:35:02,880
Speaker 2: kids snack food, chicken crimpies notorious and added MSG, because

766
00:35:02,920 --> 00:35:05,560
Speaker 2: I think it's bad in terms of promoting over consumption

767
00:35:05,640 --> 00:35:07,920
Speaker 2: of this food because of that rich flavor in the mouth.

768
00:35:08,239 --> 00:35:10,799
Speaker 2: And so I'm always looking for foods that have no

769
00:35:10,920 --> 00:35:15,160
Speaker 2: added MSG or natural flavors only, so check those labels

770
00:35:15,160 --> 00:35:17,319
Speaker 2: because it's in a surprising number of foods and a

771
00:35:17,360 --> 00:35:19,400
Speaker 2: surprising number of kids snack foods.

772
00:35:19,480 --> 00:35:21,480
Speaker 1: Yeah, and I'm with you. And the other way that

773
00:35:21,600 --> 00:35:24,400
Speaker 1: MSG's marketers is as you mentioned, as the flavor enhance

774
00:35:24,400 --> 00:35:26,480
Speaker 1: a six to two one, So sometimes you won't see

775
00:35:26,600 --> 00:35:28,520
Speaker 1: MSG in a label. You'd just see the number six

776
00:35:28,600 --> 00:35:31,400
Speaker 1: to two one. And it's also called obviously monosodium or

777
00:35:31,400 --> 00:35:34,359
Speaker 1: not obviously, but the full name for it is monosodium

778
00:35:34,360 --> 00:35:36,360
Speaker 1: glue tomate, so you could see that full name written

779
00:35:36,400 --> 00:35:39,160
Speaker 1: on the label as well. So I'm like you, Suzie, like,

780
00:35:39,200 --> 00:35:41,160
Speaker 1: when I actually went through the bulk of the research,

781
00:35:41,920 --> 00:35:46,080
Speaker 1: it is considered quote unquote safe from like an FDA perspective,

782
00:35:46,120 --> 00:35:48,800
Speaker 1: Like particularly did a lot of research around America, so

783
00:35:48,800 --> 00:35:52,120
Speaker 1: it's quote unquote safe. There wasn't any real firm evidence

784
00:35:52,160 --> 00:35:55,520
Speaker 1: that it was unhealthy for our diet as such from

785
00:35:55,560 --> 00:35:58,160
Speaker 1: a health perspective. But I'm like you, like, it's just

786
00:35:58,280 --> 00:36:01,360
Speaker 1: that sort of addictionway, Like I remember growing up, my

787
00:36:01,480 --> 00:36:04,120
Speaker 1: mum was always like very anti MSG, and she used

788
00:36:04,160 --> 00:36:06,120
Speaker 1: to say, like, those foods are so Moorish you can't

789
00:36:06,160 --> 00:36:08,759
Speaker 1: stop yourself, And she was absolutely true. The minute you

790
00:36:08,840 --> 00:36:11,560
Speaker 1: pop up in some pringles or some crackers or something

791
00:36:11,640 --> 00:36:13,800
Speaker 1: like that with added MSG, you are hard pressed to

792
00:36:13,840 --> 00:36:16,520
Speaker 1: stop it. What a normal you know, quote unquote portion

793
00:36:16,680 --> 00:36:18,640
Speaker 1: size should be, which might be like, you know, five

794
00:36:18,760 --> 00:36:21,359
Speaker 1: or six potato chips, you're very you know, well, I'm

795
00:36:21,400 --> 00:36:23,600
Speaker 1: going to polish off that whole bag because it is

796
00:36:23,640 --> 00:36:25,840
Speaker 1: so Moorish and it is so addictive. So I'm like you,

797
00:36:25,920 --> 00:36:29,320
Speaker 1: I think we over consume far too many highly processed

798
00:36:29,360 --> 00:36:31,960
Speaker 1: foods and so the MSG just adds to that and

799
00:36:32,000 --> 00:36:34,400
Speaker 1: makes it so much easier to do so for our kids.

800
00:36:34,440 --> 00:36:37,120
Speaker 1: Like as it is a it's not naturally occurring, as

801
00:36:37,160 --> 00:36:41,239
Speaker 1: you mentioned, in cheese, tomatoes, mushrooms, even seawood, MSG can

802
00:36:41,280 --> 00:36:43,640
Speaker 1: be naturally occurring, and that's absolutely fine. It gives that

803
00:36:43,680 --> 00:36:47,320
Speaker 1: beautiful what we call that savor mummy flavor, and it's beautiful.

804
00:36:47,360 --> 00:36:49,960
Speaker 1: It makes those foods rich and tasty. But it's where

805
00:36:49,960 --> 00:36:52,480
Speaker 1: it is added as a food additive that I think

806
00:36:52,520 --> 00:36:54,680
Speaker 1: we need to be really really careful. And you know,

807
00:36:54,719 --> 00:36:56,840
Speaker 1: you're seeing it pop up in things like frozen meals.

808
00:36:56,880 --> 00:36:59,360
Speaker 1: We're seeing it in salad dressings and mayonnaise. We're seeing

809
00:36:59,360 --> 00:37:02,560
Speaker 1: it in stock cubes and cured meat. It's not just

810
00:37:02,640 --> 00:37:04,759
Speaker 1: our crackers and our chips that you used to be

811
00:37:04,800 --> 00:37:06,640
Speaker 1: back in the day that we're watching out for MSG.

812
00:37:06,680 --> 00:37:08,799
Speaker 1: It's in so many of our products now as well.

813
00:37:08,880 --> 00:37:11,880
Speaker 1: So I personally, being honest and real here do consume

814
00:37:11,920 --> 00:37:13,640
Speaker 1: a little bit of MSG. Like one of my sole

815
00:37:13,680 --> 00:37:16,200
Speaker 1: foods is, you know, a Red Rock Deli flavor of chips,

816
00:37:16,239 --> 00:37:18,360
Speaker 1: which I know probably does have a little bit of

817
00:37:18,360 --> 00:37:20,919
Speaker 1: flavored hands is when I'm very conscious of I guess

818
00:37:20,920 --> 00:37:22,880
Speaker 1: the amount of flavored foods that I have and the

819
00:37:22,960 --> 00:37:24,359
Speaker 1: frequency of them as well.

820
00:37:24,600 --> 00:37:26,359
Speaker 2: Yeah, they've taken it out of Red Rock Deli, so

821
00:37:26,400 --> 00:37:28,280
Speaker 2: I was in Red Rock Deli for a long time.

822
00:37:28,680 --> 00:37:30,480
Speaker 2: But the good news is they've taken it out, and

823
00:37:30,520 --> 00:37:32,920
Speaker 2: I've noticed Smith's are gradually taking it out of their

824
00:37:33,000 --> 00:37:36,120
Speaker 2: cheese flavored chips as well. But I think the ones

825
00:37:36,160 --> 00:37:37,560
Speaker 2: that really stand out for me are some of the

826
00:37:37,640 --> 00:37:40,640
Speaker 2: kids individual biscuits and some of the snacks I think

827
00:37:40,920 --> 00:37:44,520
Speaker 2: that are advertised as healthy, like those bean chips. So

828
00:37:44,600 --> 00:37:46,960
Speaker 2: if you as a parent, you're thinking you're doing the

829
00:37:47,040 --> 00:37:49,319
Speaker 2: right thing by buying a legum or a bean based chip,

830
00:37:49,360 --> 00:37:51,960
Speaker 2: but as soon as you see like sour cream flavored

831
00:37:52,480 --> 00:37:56,400
Speaker 2: chicken flavored cheese flavor, often it does have that flavor enhancer.

832
00:37:56,440 --> 00:37:59,000
Speaker 2: And as a parent, I'm quite strict. I'm not strict

833
00:37:59,040 --> 00:38:00,879
Speaker 2: with everything the kids say, but I don't like them

834
00:38:00,880 --> 00:38:03,839
Speaker 2: consuming flavor andhancer and snack food because again, as we've

835
00:38:03,840 --> 00:38:06,759
Speaker 2: said several times now, the over consumption and that need

836
00:38:06,800 --> 00:38:08,719
Speaker 2: to eat more and more of the rich flavor food.

837
00:38:08,800 --> 00:38:10,759
Speaker 2: So if you scan the back and you see six

838
00:38:10,880 --> 00:38:13,400
Speaker 2: two one six y three one off flavor Andhanzer, I

839
00:38:13,440 --> 00:38:16,479
Speaker 2: would steer well clear because the good news is there's

840
00:38:16,600 --> 00:38:18,359
Speaker 2: a whole range of snacks that do not have it.

841
00:38:18,640 --> 00:38:20,200
Speaker 2: But I think we need to put pressure back on

842
00:38:20,200 --> 00:38:22,120
Speaker 2: our food manufacturers that got a lot of attention in

843
00:38:22,120 --> 00:38:23,640
Speaker 2: the nineties and a lot of them took it out,

844
00:38:24,080 --> 00:38:25,680
Speaker 2: and now they've started to put it back in or

845
00:38:25,719 --> 00:38:28,080
Speaker 2: in some of those iconic brands like Chicken Crempies. That's

846
00:38:28,080 --> 00:38:30,400
Speaker 2: still there. So I think we need to put that

847
00:38:30,440 --> 00:38:32,160
Speaker 2: pressure back on and get rid of it because it's

848
00:38:32,200 --> 00:38:34,640
Speaker 2: not good for us. It's really encouraging us to eat

849
00:38:34,640 --> 00:38:37,719
Speaker 2: more of that rich process food, and there's better alternatives,

850
00:38:37,760 --> 00:38:40,040
Speaker 2: particularly when it comes to snack food. So I had

851
00:38:40,040 --> 00:38:42,319
Speaker 2: to put the krutons back on the shelfy and I

852
00:38:42,360 --> 00:38:45,000
Speaker 2: was very disappointed back to a boring old salad with

853
00:38:45,000 --> 00:38:46,799
Speaker 2: plain croutons. A shame ap.

854
00:38:46,880 --> 00:38:49,600
Speaker 1: Paul Celiacs, don't I don't get too much choice, do

855
00:38:49,680 --> 00:38:52,279
Speaker 1: they know? But I agree in terms of children, and

856
00:38:52,560 --> 00:38:54,319
Speaker 1: I think there is a small amount of research in

857
00:38:54,400 --> 00:38:58,120
Speaker 1: terms of sort of behavioral issues as well with too

858
00:38:58,200 --> 00:39:00,239
Speaker 1: much or even just a little bit of flavor hands

859
00:39:00,400 --> 00:39:02,960
Speaker 1: as well, if you're sensitive to it. Yeah, exactly, so

860
00:39:03,080 --> 00:39:06,120
Speaker 1: adults and children as well. Yeah, so MSG can have

861
00:39:06,239 --> 00:39:08,560
Speaker 1: some sort of you know, behavior lynks as well. So

862
00:39:08,640 --> 00:39:11,040
Speaker 1: definitely it's not just the red cord eels and the sugars.

863
00:39:11,120 --> 00:39:13,239
Speaker 1: It's definitely some of the flavor enhancers as well that

864
00:39:13,320 --> 00:39:15,520
Speaker 1: you want to just be very very mindful of.

865
00:39:15,960 --> 00:39:18,160
Speaker 2: And we when we post this episode, we will also

866
00:39:18,239 --> 00:39:20,040
Speaker 2: put a picture of the back of a product which

867
00:39:20,040 --> 00:39:22,040
Speaker 2: has added MSG and circle it so you can know

868
00:39:22,040 --> 00:39:24,959
Speaker 2: what you're looking for. Specifically for the mums and dads

869
00:39:24,960 --> 00:39:26,719
Speaker 2: out there who are looking at at snacks for kids,

870
00:39:26,760 --> 00:39:27,560
Speaker 2: it's really important.

871
00:39:27,760 --> 00:39:30,560
Speaker 1: Food label reading is an important skill, but as you mentioned,

872
00:39:31,160 --> 00:39:33,080
Speaker 1: when you're looking at something that's sort of a cheese

873
00:39:33,120 --> 00:39:35,480
Speaker 1: flavor or a cheese and onion flavor, that's a big

874
00:39:35,520 --> 00:39:37,480
Speaker 1: sort of red flag to get or definitely turn the

875
00:39:37,520 --> 00:39:40,320
Speaker 1: label over, because as we said that MSG is that beautiful,

876
00:39:40,360 --> 00:39:43,560
Speaker 1: savory umami type taste which often mimics that sort of

877
00:39:43,640 --> 00:39:45,840
Speaker 1: cheese taste, and a lot of crackers and biscuits. So

878
00:39:46,040 --> 00:39:47,760
Speaker 1: that's sort of a big red flag to just quickly

879
00:39:47,800 --> 00:39:50,080
Speaker 1: flip the packet over and look for either the MSG

880
00:39:50,280 --> 00:39:52,480
Speaker 1: or the numbers that we talked about, because that's going

881
00:39:52,520 --> 00:39:54,600
Speaker 1: to give you a good indication of whether or not

882
00:39:54,640 --> 00:39:56,640
Speaker 1: that product contains it. We they're not going to splash

883
00:39:56,680 --> 00:39:59,160
Speaker 1: it across the front saying containing MSG. They're not going

884
00:39:59,200 --> 00:40:01,239
Speaker 1: to advertise it out. You're really gonna have to do

885
00:40:01,320 --> 00:40:04,799
Speaker 1: your detective looking and look at the nutrition label for.

886
00:40:04,719 --> 00:40:05,640
Speaker 2: That one hundred percent.

887
00:40:05,960 --> 00:40:08,160
Speaker 1: So, Susie, that brings us to the end of another

888
00:40:08,239 --> 00:40:11,000
Speaker 1: episode of The Nutrition Couch. I cannot believe we're over

889
00:40:11,080 --> 00:40:14,200
Speaker 1: twenty episodes now. We're so grateful for your support. Guys,

890
00:40:14,239 --> 00:40:17,040
Speaker 1: thank you so much for all the positive reviews that

891
00:40:17,080 --> 00:40:19,640
Speaker 1: you've left us in the Purple Apple Podcasts app We

892
00:40:19,760 --> 00:40:21,960
Speaker 1: love reading them. So if you haven't already, please take

893
00:40:21,960 --> 00:40:23,520
Speaker 1: a minute out of your day to leave us a

894
00:40:23,520 --> 00:40:26,560
Speaker 1: positive review, and don't forget to subscribe to the podcast.

895
00:40:26,560 --> 00:40:29,319
Speaker 1: We drop new episodes every Sunday morning, and the more

896
00:40:29,360 --> 00:40:31,760
Speaker 1: feedback we get, the more positive reviews we get. Susie,

897
00:40:31,840 --> 00:40:34,120
Speaker 1: we may even consider doing two episodes a week. I

898
00:40:34,120 --> 00:40:35,880
Speaker 1: know we've had a lot of people asking us for

899
00:40:36,000 --> 00:40:38,319
Speaker 1: more because you guys are getting so much value out

900
00:40:38,360 --> 00:40:41,120
Speaker 1: of the podcast, which we love, We absolutely love, so

901
00:40:41,280 --> 00:40:43,000
Speaker 1: if you want more, you have to write in and

902
00:40:43,040 --> 00:40:44,920
Speaker 1: you have to let us know and leave us a

903
00:40:44,960 --> 00:40:47,239
Speaker 1: review to let us know that. So don't forget to

904
00:40:47,239 --> 00:40:49,920
Speaker 1: follow our Instagram and Facebook pages. We're at the Nutrition

905
00:40:50,040 --> 00:40:52,719
Speaker 1: Couch podcast and we will catch you guys in next

906
00:40:52,719 --> 00:40:53,400
Speaker 1: week's episode.

907
00:40:53,400 --> 00:40:54,160
Speaker 2: See you next week.

908
00:41:00,480 --> 00:41:05,719
Speaker 1: The Bust was pat to listen the tack Tom pars