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Speaker 1: How many coffees do you have every day or are

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Speaker 1: you more a tea drinker. Is your coffee the first

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Speaker 1: thing you grab when you wake up every morning or

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Speaker 1: is it one of the things that you look forward

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Speaker 1: to on your first morning break. On today's Midweek, a

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Speaker 1: motivational episode of the Nutrition Couch Podcast, we share a

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Speaker 1: common case study all about our daily tea and coffee

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Speaker 1: habits and how it may be derailing your hunger when

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Speaker 1: it comes to your dietary goals. Hi, I'm Leanne Ward

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Speaker 1: and I'm Sissy Burrow, and every week we bring you

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Speaker 1: the Nutrition Couch Podcast, the bi weekly potty that keeps

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Speaker 1: you up to date on everything that you need to

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Speaker 1: know in the world of nutrition now as well as

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Speaker 1: all things tea and coffee. We want to share a

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Speaker 1: new cholesterol lowering milk that we found in our supermarkets

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Speaker 1: and for all the bakers out there, we have a

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Speaker 1: delicious recipe that has chocolate but also hidden veggies which

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Speaker 1: we are sure that your kids will love. But to

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Speaker 1: kick us off today, Susie, I'm going to handle it

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Speaker 1: over to you, and you've got an awesome case study

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Speaker 1: all about drinking tea and coffee and how sometimes it

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Speaker 1: doesn't quite line up with the goals we have in

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Speaker 1: life for ourselves.

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Speaker 2: I think that being a coffee lover myself and it's

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Speaker 2: certainly the focus of my morning is getting that coffee

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Speaker 2: in as.

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Speaker 3: Soon as possible.

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Speaker 2: I'm certainly not speaking here from a judgmental perspective of

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Speaker 2: people over relying on coffee.

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Speaker 3: Actually, I think that's probably the.

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Speaker 2: Highlight of most days, especially lately, Lamb and I remember

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Speaker 2: in the good old days, I used to say, no

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Speaker 2: one needs a large coffee, And now I'm a horrified

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Speaker 2: that I even said it, because I wouldn't even start

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Speaker 2: the day without a large coffee after having two children.

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Speaker 2: But I think it really reminded me. Earlier this week,

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Speaker 2: I had a client who has an office based job,

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Speaker 2: and I think we've forgotten the impact of the office

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Speaker 2: environment on our habits because this client has a really

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Speaker 2: long day. She's got to be commute, so she's up

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Speaker 2: at the cracker door and traveling an hour an hour

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Speaker 2: and a half each day, and then expected to be

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Speaker 2: in the office four or five days a week the

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Speaker 2: whole day. So there's none of the working at home,

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Speaker 2: there's none of the COVID balance there. It's certainly up

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Speaker 2: at the cracker door and every single day, and when

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Speaker 2: I had a look at her food die, the thing

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Speaker 2: that stood out to me was that there was literally

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Speaker 2: no time spent without eating because she would get up

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Speaker 2: in the morning, she's tired, you know what I mean,

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Speaker 2: She's on a train early, so she would grab a

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Speaker 2: cup of tea and that had a little bit of

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Speaker 2: milk in it, and then she would arrive at work

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Speaker 2: and just sort of as a reward for getting there,

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Speaker 2: she would have like her oat latte or whatever the

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Speaker 2: coffee order was, and then her team would have a

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Speaker 2: meeting not long after that, and then they would all

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Speaker 2: go and get coffee after that, and then she would

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Speaker 2: often you know, have a cup of tea halfway through.

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Speaker 3: The morning and then lunch. And so what was.

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Speaker 2: Happening was this splattering of milk and in some cases

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Speaker 2: sugar right through the day and even though she actually

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Speaker 2: wasn't eating a lot of calories. What we discussed in

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Speaker 2: detail was how important it is to have a minimum

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Speaker 2: of three hours in between any food, and that includes

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Speaker 2: milk and it certainly includes sugar. So that means if

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Speaker 2: you have a milky tea and then another one an

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Speaker 2: hour later and then a coffee. It's kind of playing

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Speaker 2: havoc with your natural hunger and fullness signals and also

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Speaker 2: your glucose regulation, because every time you break it, you're

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Speaker 2: going to be getting a little spike of glucose, which

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Speaker 2: is going to be impacting whether you get back down

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Speaker 2: to baseline levels and effectively burned body fat, but also

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Speaker 2: more importantly your hunger because those little amounts will often

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Speaker 2: delay hunger, and so you're not having proper meals, but

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Speaker 2: you've actually consumed quite a lot. And I've got another

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Speaker 2: client who gets up really early some mornings and she

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Speaker 2: has a coffee and she has a cappuccino and she

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Speaker 2: needs it in a way to get going in terms

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Speaker 2: of her commute, but it really disrupts her cycle of

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Speaker 2: fasting for that ten twelve hours. And we know we

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Speaker 2: often have questions about intimate and fasting and if I

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Speaker 2: have a tea or coffee, does it break the fast?

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Speaker 2: And it absolutely does. As soon as you introduce any

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Speaker 2: calories from any kind of milk or sugar, it disrupts

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Speaker 2: the fast. So I think it's worth a discussion because

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Speaker 2: I know a lot of us enjoy our tea and

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Speaker 2: coffee and it's a big part of the socializing at

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Speaker 2: work or over a meeting. You know, if you have

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Speaker 2: many meetings each day, you might have a couple of

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Speaker 2: milk coffees plus another cup of tea or two, and

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Speaker 2: that adds up right through the day. So this would

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Speaker 2: be my suggestions for managing that, because as I said,

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Speaker 2: I'm certainly not saying you should never have coffee. First

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Speaker 2: of all, I think if it's less than the fast

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Speaker 2: so if you haven't, if you've eaten within twelve hours,

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Speaker 2: I would try and just go black tea or coffee.

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Speaker 2: I think that's important.

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Speaker 3: Remember that a milk.

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Speaker 2: Coffee is half a meal, so you've got to team

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Speaker 2: it with a meal or a snack and not just

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Speaker 2: have it in between. And that means that if you

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Speaker 2: really need an extra coffee or even just for the energy,

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Speaker 2: you need to look at options like a piccolo, which

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Speaker 2: is adding a much smaller amount and still giving you

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Speaker 2: the caffeine hit. But in general, then if you've had

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Speaker 2: a coffee, say eight thirty nine, hopefully with breakfast, you

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Speaker 2: really then want to go all the way through till

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Speaker 2: twelve ish with nothing, which means no tea or coffee,

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Speaker 2: and you need to swap to black or herbal tea

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Speaker 2: if that's the habit for people to have those drinks,

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Speaker 2: because it certainly will be disrupting your appetite and you're

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Speaker 2: probably noticing you're not eating so much in the morning,

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Speaker 2: and then you pick all afternoon because you haven't had

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Speaker 2: your balance of nutrition. So I do see it quite often,

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Speaker 2: and I've recently had quite a few clients who are

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Speaker 2: still adding sugar and th to teas and coffees. And

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Speaker 2: I think the other tip over time, you want to

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Speaker 2: try and weigan off that because your body will be

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Speaker 2: getting used to it, and the more you have, the

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Speaker 2: more you want. So you really want to start cutting

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Speaker 2: back and starting to enjoy the tea and coffee with

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Speaker 2: less and less sugar.

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Speaker 1: And certainly my dad was one of those ones who

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Speaker 1: always had sugar in his tea and coffee, and I

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Speaker 1: think years ago he used to have two teaspoons and

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Speaker 1: he'd have three, four or five cups of tea a day,

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Speaker 1: especially even winter it was a bit colder, and I

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Speaker 1: just said to him, Dad, this isn't acceptable, Like between

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Speaker 1: the four cream milk and the sugar and your cholesterol

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Speaker 1: and you know you're gaining weight he wanted to lose weight.

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Speaker 1: So one of the easiest thing because you can do

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Speaker 1: is actually just swapped to some skim milk and cut

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Speaker 1: out the sugar in your coffee. And I said to him,

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Speaker 1: don't go cold turkey. Gradually cut it back, and I

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Speaker 1: honestly think it took him well over a year, and

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Speaker 1: he just kind of cut it back a quarter of

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Speaker 1: a teaspoon at a time, and now he just has

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Speaker 1: a quarter of a teaspoon in his tea instead of

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Speaker 1: two teaspoons. And I literally said to him the other day,

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Speaker 1: I was like, you can't even taste it, Like why

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Speaker 1: don't you just knock it off? Fall together? Like you're

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Speaker 1: only having your quarter. He's like, no, I've done so well,

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Speaker 1: leave me alone. I just want my quarter. And I

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Speaker 1: was like, fair enough, fair game, You've done very well.

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Speaker 1: It makes a significant difference, Like he's gone from two

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Speaker 1: teaspoons to a quarter across three or four cups of

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Speaker 1: tea each day, Like it makes a significant difference at

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Speaker 1: the end of the day. But to your point, where

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Speaker 1: a lot of people are using tea and coffee to

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Speaker 1: dapen down their hunger, and I myself would agree with that,

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Speaker 1: and that's something that I do on my own postpartum

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Speaker 1: but lost journey. At the moment, Susie, I'm about down

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Speaker 1: about four and a half kilos of baby wait so far.

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Speaker 1: I've got about kind of another four and a half

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Speaker 1: to go, so about midway there. But I certainly do

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Speaker 1: use a cup tea of coffee to get me through,

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Speaker 1: whether that's herbal or whether that's got a dash of

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Speaker 1: skim milk or something in there. And I don't really

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Speaker 1: have glucos regulation issues, so I'm okay from that perspective,

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Speaker 1: and I don't mind my client's doing it, but like

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Speaker 1: you said, when they're doing it to I guess, hold

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Speaker 1: off the hunger, but then at least to them over

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Speaker 1: eating later where we're running into problems. And I certainly

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Speaker 1: had this experience in the last week or two with

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Speaker 1: one of my lovely clients. She's done so amazing. We

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Speaker 1: worked together I think two years ago, like it was

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Speaker 1: during COVID years, and she just circled back to me

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Speaker 1: and said, leanne, I'm feeling like some of my old

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Speaker 1: habits are creeping back in and I put on a

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Speaker 1: couple of kilos like I think she lost. I want

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Speaker 1: to say at least fifteen kilos, if not a little

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Speaker 1: bit more all up like she did amazingly. And I

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Speaker 1: just said to her, look, you've got so much knowledge.

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Speaker 1: I know you know what to do. Tell me what

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Speaker 1: the biggest thing is that's going wrong. Do you feel

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Speaker 1: like in your eyes? And she said, it's the tea

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Speaker 1: and coffees and it's the afternoon snacking. And I said, right,

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Speaker 1: what's going on? And she said, I'm using the tea's like,

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Speaker 1: I'm having more and more teas like when we work together.

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Speaker 1: I think she had two or three. She's like, I'm

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Speaker 1: having more and more teas to stuff off the hunger.

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Speaker 1: Then I'm getting to the afternoon and I'm just I'm

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Speaker 1: going crazy with my stacking because i haven't had properly

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Speaker 1: balanced meals. I'm hungry and I'm over eating. And so

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Speaker 1: when clients give us those examples, it's not really worth

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Speaker 1: them holding off and then having a significant more intake

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Speaker 1: of calories in the afternoon. I'd rather they just had

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Speaker 1: a normal cup of tea and coffee and a proper

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Speaker 1: balanced snack in the morning if they're hungry, versus three

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Speaker 1: cups of tea even with a dash of milk and

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Speaker 1: no snacks and then getting into the afternoon and having two, three, four,

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Speaker 1: five snacks because they're so hungry. So if it's working

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Speaker 1: for you, then that's great. And I don't really see

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Speaker 1: an issue with you having a couple of cups of

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Speaker 1: tea and coffe throughout the day. But if it's not

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Speaker 1: working and you're not achieving your goals, or you are

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Speaker 1: having some of those blood sugar regulation issues like Susie mentioned,

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Speaker 1: it's probably time to reassess and kind of you know, actually,

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Speaker 1: look at how many cups of tea and coffee am

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Speaker 1: I having throughout the day? Am I using this to

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Speaker 1: dampen down my hunger? Am I using this as a habit?

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Speaker 1: Or am I using this because I just genuinely enjoy it?

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Speaker 1: And perhaps I could swap to a herbal tea every

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Speaker 1: now and then, or perhaps I could have a black

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Speaker 1: coffee every now and then. So I think it's just

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Speaker 1: a good time of year to be asking ourselves some

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Speaker 1: of these questions where, particularly coming out of winter. I

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Speaker 1: certainly know my own tea and coffee intake. I drink

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Speaker 1: a lot of decaf coss and breastfeeding, but my own

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Speaker 1: tea and coffee indate goes up throughout winter because it's

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Speaker 1: colder and I'm often looking for something to warm me

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Speaker 1: up throughout the day, so I would probably head on

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Speaker 1: my heart. Susie had like five or six cups of

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Speaker 1: decaf tea and coffee throughout the day in winter compared

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Speaker 1: to probably only one coffee in summer. And I probably

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Speaker 1: don't really drink much tea in summer at all, like

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Speaker 1: I'm just hot, I don't really want it. So it's

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Speaker 1: a good time of year to kind of assess, as

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Speaker 1: the weather's warming up, what sort of bad habits have

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Speaker 1: we got into over the winter months with our tea

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Speaker 1: and coffee consumption, and is it helping or hindering our

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Speaker 1: goals of that loss? A lot of our listeners are

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Speaker 1: actually actively achieving those goals off that loss, or is

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Speaker 1: it helping or hindering those goals?

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Speaker 3: True?

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Speaker 2: And I think it comes a lot down to workplace

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Speaker 2: culture as well. And you can certainly you don't have

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Speaker 2: to be excluded from the coffee run. All I'm saying

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Speaker 2: is just change the order, you know what I mean, Like,

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Speaker 2: there's nothing wrong with ordering a tea instead of a coffee.

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Speaker 2: Now you're paying five or six dollars for one. Don't

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Speaker 2: get me wrong, it's not budget friendly, but people don't

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Speaker 2: actually care what you order. It's more that ritual of

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Speaker 2: having something. Even small changes around like ordering a three quarter.

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Speaker 2: You know, you can order a three quarter cappuccino or

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Speaker 2: late it's less milk and you're still getting the flavor

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Speaker 2: or a piccolo and you can still go out and

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Speaker 2: do it. So a lot of it's just habit and

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Speaker 2: breaking that habit or at least timing it. So for example,

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Speaker 2: I was encouraging my client to wait to have her

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Speaker 2: breakfast with her milk coffee at work so she could

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Speaker 2: combine it and still enjoy the coffee when she got there,

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Speaker 2: and then she was happy to ditch the second one

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Speaker 2: or have a piccolo she really needed it. And then

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Speaker 2: I just try and match them to meals otherwise go

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Speaker 2: black in between to make it a little bit clearer.

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Speaker 2: But I think the other issue for women is if

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Speaker 2: you're big tea drinkers, remember that it can inhibit iron absorption.

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Speaker 2: So we often see that. We see a lot of

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Speaker 2: women who are big tea drinkers, and they may even

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Speaker 2: be using it to repress their appetite and not eat

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Speaker 2: and then actually it's affecting nutrient absorption, So if you're

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Speaker 2: prone to lower levels of iron, you want to actually

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Speaker 2: consume any tea or coffee a couple of hours after

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Speaker 2: those meals to allow for optimal iron absorption.

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Speaker 3: And you know, I'm a.

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Speaker 2: Massive fan of green juices land like I think so

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Speaker 2: few of us get enough fruit and veggies in our day.

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Speaker 3: Now, again, they're probably ten.

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Speaker 2: Dollars if you buy them at a coffee shop, but

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Speaker 2: it's one hundred times better. I'd prefer client to have

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Speaker 2: a green juice in the morning and get those nutrients

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Speaker 2: than to have another milk based coffee if we've already

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Speaker 2: had one, because it does add calories through the day,

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Speaker 2: and if you're a small female, you know you've got

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Speaker 2: to be smart how you use those. So I think

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Speaker 2: there are options available at coffee shops to mix it up.

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Speaker 2: And yeah, I think the message is just keep in

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Speaker 2: mind that it disrupts the glucose regulation cycle, so you

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Speaker 2: really want three hours in between any calories, and that

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Speaker 2: includes that meal, tea or coffee if that's your order.

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Speaker 2: All rightly, and well, we have always on the lookout

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Speaker 2: for interesting supermarket products, and I saw this one a

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Speaker 2: little while ago, and I really liked it for several reasons.

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Speaker 2: So this is the Australia's own cholesterol lowering milk. It's

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Speaker 2: available in colds and willies to the best of my knowledge,

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Speaker 2: and it's a long life product. And the reason I

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Speaker 2: like that is that myself, I find sometimes if you

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Speaker 2: buy special products and you might need you or your

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Speaker 2: partner at home, and you don't use a lot of it,

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Speaker 2: it goes off and then it's expensive milk if you're

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Speaker 2: buying cholesterol lowering milk, Whereas I like a long life

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Speaker 2: because it never you can keep it for ages before

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Speaker 2: it goes off, So it really suits people who are

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Speaker 2: perhaps one or two in a household and not consuming

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Speaker 2: a lot. And it's also good from a budget perspective.

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Speaker 2: So it basically contains plant sterols, which is the substances

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Speaker 2: that help to naturally lower cholesterol by popping in the

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Speaker 2: spot of cholesterol in the body and basically flushing some out.

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Speaker 2: And for people who have moderately elevated cholesterol levels, they

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Speaker 2: consume milk regularly, so you might have cereal every day,

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Speaker 2: or have a brist coffee at home, or make you

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Speaker 2: make it with the coffee machine, so you're having a

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Speaker 2: couple of serves. It's a very easy way to get

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Speaker 2: plant serels in the diet by a simple milk swap.

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Speaker 2: It's a low fat milk, it's high in calcium, and

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Speaker 2: I just think it's a really good initiative because to

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Speaker 2: date we've only had cholesterol lowering milk in a fresh

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Speaker 2: variety that can be really tricky to track down. And then,

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Speaker 2: as I said, if you're not someone who drinks that

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Speaker 2: lisa within quite a few days, you can end up

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Speaker 2: throwing it away, whereas this version means that you've got

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Speaker 2: it for at least a few weeks. It's three hundred

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Speaker 2: milligrands of calcium perserve. You're getting point eight of a

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Speaker 2: server plant stererels. So certainly if you were teeming that

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Speaker 2: with cholesterol lowering oats or cholesterol lowering and wheat pigs,

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Speaker 2: you'd be getting that two grams at least of plant

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Speaker 2: serels required to naturally lower cholesterol by about ten percent.

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Speaker 2: So for me, for milk drinkers at home, it's a

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Speaker 2: no brainer. If your cholesterol sits at around that five

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Speaker 2: six point and you really would prefer to not go

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Speaker 2: on medication, it's to me a really smart nutritional swap

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Speaker 2: in there. So or if you're making Briwster coffees at

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Speaker 2: home or even at work, take a box of that

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Speaker 2: in and you're getting those PETSA or benefits at a

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Speaker 2: very good price point.

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Speaker 1: And we've talked about a lot of different products on

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Speaker 1: the market in the supermarket, particularly in Australia these days,

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Speaker 1: there's a lot of cholesterol lowering options, and you and

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Speaker 1: me are both spoken and learn about how we don't

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Speaker 1: like the cholesterol margarines on the market because you actually

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Speaker 1: have to eat the clinical amount to actually get the benefits.

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Speaker 1: So it's about two to three grams of plant sterol

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Speaker 1: each day and most people won't eat that. In translation

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Speaker 1: to Marjorie, I think it's a good tablespoon or two

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Speaker 1: each day. So the milks are a wonderful option. And

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Speaker 1: I think there's a couple of different cereals and breads

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Speaker 1: as well on the market that do the cholesterol lowering

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Speaker 1: as well. So I like this Australia Zone is a

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Speaker 1: great Australian brand. It's been around since nineteen ninety five.

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Speaker 1: I was just having a little look at the ingredient list.

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Speaker 1: It's very clean. It's just skim milk, and they add

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Speaker 1: the plant sterols in there, but there is a little

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Speaker 1: disclaim on the label, SUSI, and we've got a very

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Speaker 1: exciting project coming out next year, which we know all

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Speaker 1: the nutrition couch listeners will love, and you and I

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Speaker 1: stared at the labeling legalities of that for the past

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Speaker 1: few months in detail, haven't we. And I just saw

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Speaker 1: the disclaimer that says not suitable for children under five years,

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Speaker 1: or pregnancy or lifting women, and I just sort of thought,

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Speaker 1: that's interesting, Like I would have assumed that plant steros

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Speaker 1: were fairly safe if I had, you know, a pregnant

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Speaker 1: woman who had high cholesterol. I kind of wouldn't have

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Speaker 1: really thought about that. So I just sort of thought,

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Speaker 1: I wonder if they're putting it on there to cover themselves.

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Speaker 1: And when I looked up the Food Standards Position statement

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Speaker 1: on plant steros, it basically says that plant sterols or

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Speaker 1: in rich food with plant sterols are not unsafe for children,

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Speaker 1: but you should see medical practitioner before feeding these things

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Speaker 1: to your children. And the products have not been tested

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Speaker 1: specifically in pregnant or breastfeeding women, but the evidence about

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Speaker 1: the way that they work in the body suggests that

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Speaker 1: they should be safe, but consult your doctor.

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Speaker 3: So it's not a no for.

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Speaker 1: These products, but you absolutely want to be talking to

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Speaker 1: your doctor or dietitian about these products. There's no reason

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Speaker 1: you would need to feed these to children. But if

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Speaker 1: you were pregnant or breastfeeding and you had high cholesterol,

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Speaker 1: it's not a definite no like the label suggests. It's

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Speaker 1: just a discussion with your medical professional about I guess

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Speaker 1: the risks and benefits of using something like that. So

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Speaker 1: I just thought it was an interesting thing to take

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Speaker 1: note of from a labeling perspective.

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Speaker 2: SUSI, Yeah, interesting, I think maybe because it's got those rules.

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Speaker 3: It's not proved, like.

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Speaker 1: It's unethical to test something like that on a pregnant woman,

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Speaker 1: rightther you wouldn't. It's unethical that you're never going to

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Speaker 1: have the data or the research to say that it's safe,

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Speaker 1: because we don't want to give pregnant women these things

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Speaker 1: just for the very very very smallest percentage. You know,

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Speaker 1: perhaps it's not, but a lot of these things, it's

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Speaker 1: just a blanket statement that kind of covers them. But

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Speaker 1: you know, having high cholesterol levels long term isn't exactly

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Speaker 1: safe there, So it's a good discussion to have with

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Speaker 1: your medical professional. But I think a lot of these

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Speaker 1: labeling laws are really just generic to cover people from

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Speaker 1: a legal perspective. But I would think that something like

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Speaker 1: that would be fairly safe. And that's what you know

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Speaker 1: for zans generally suggests anyway.

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Speaker 3: True, And so I've had a look at the price.

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Speaker 2: It's a dollar cheaper than the fresh milk variety, so

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Speaker 2: certainly some benefits from a budget perspective, and calls some willive,

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Speaker 2: so yeah, check it out.

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Speaker 3: I'm a big fan of long life milk.

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Speaker 2: The only nutrient that's less in long life milk compared

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Speaker 2: to fresh as vitamin B, which is a slightly less

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Speaker 2: stable nutrient, but the calcium, the protein is all exactly

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Speaker 2: the same.

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Speaker 3: And yeah, I've always bought.

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Speaker 2: Long milk, so I have no issue with it, and

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Speaker 2: I find you can get it really cost effective when

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Speaker 2: it's on sale and keep it in the cupboard.

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Speaker 3: All right.

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Speaker 2: Lean, Well, to wrap us up today, a little bit

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Speaker 2: of baking. So I like to bake for the kids

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Speaker 2: when I have a second one because they eat so

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Speaker 2: much and it saves me going to the supermarket. But two,

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Speaker 2: I can get a nice photo for my Instagram. And

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Speaker 2: this has been a recipe that I have made for

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Speaker 2: quite some time. But listeners might like it because it's

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Speaker 2: a way that slips some extra veggies into kids' diets,

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Speaker 2: depending on how much attention they're paying to what the

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Speaker 2: recipe looks like. So I was just chop hip zucchini

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Speaker 2: cookies and I actually put a whole cup of grated

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Speaker 2: zucchini in there. And what I would suggest is, if

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Speaker 2: you've got a child who rejects anything green, because you

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Speaker 2: can see the green in it, you can also take

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Speaker 2: the skin off of the zucchini. Now you are losing

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Speaker 2: some fiber. But if you had a really fussy kid,

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Speaker 2: that's how I do it. But my boys, I just

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Speaker 2: grate it straight in a cup and a half of

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Speaker 2: wholemeal self raising flour. It's the only flower I ever use.

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Speaker 2: A couple of cups of oats or a whole grain,

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Speaker 2: and then I use just half a cup of choc bits. Now,

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Speaker 2: if you want it to be really anal, you could

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Speaker 2: certainly use one of the low sugar alternatives. I just

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Speaker 2: use normal sort of chop bits. I only use about

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Speaker 2: half a cup of sugar, a mix of brown and white.

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Speaker 2: Now I use a sugar replacement. Usually the La canto

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Speaker 2: or the whole Earth is half of that. But again

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Speaker 2: you don't have to. You can certainly keep it budget

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Speaker 2: friendly and use half a cup of brown sugar, a

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Speaker 2: couple of eggs, and fifty grams of butter. Now you

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Speaker 2: could do it with extra version olive oil. I usually

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Speaker 2: cook with a mix of both and find butter works

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Speaker 2: well and you just mix it up and bake them

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Speaker 2: for twenty minutes until they're browned, and the kids like

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Speaker 2: them very much. So it's just a very easy recipe

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Speaker 2: that will pop up. That is a way of getting

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Speaker 2: a bit of extra veggies in and making a sort

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Speaker 2: of tasty cookie a little bit bit more flavor.

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Speaker 3: So I love it.

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Speaker 1: And zucquini is one of those veggies that I swear

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Speaker 1: you can hide in everything to me, like it barely hesitatestes.

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Speaker 1: When I have clients that's say, oh, I don't like zucchini,

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00:17:43,000 --> 00:17:45,600
Speaker 1: like how it doesn't taste like anything. So I'm a

438
00:17:45,600 --> 00:17:48,520
Speaker 1: big fan of grading zucchini into like porridge bowls over

439
00:17:48,560 --> 00:17:50,639
Speaker 1: and oh it's hiding them and cookies and baking. Like

440
00:17:50,680 --> 00:17:52,480
Speaker 1: you said, if you've got a banana bread like, it's

441
00:17:52,480 --> 00:17:54,600
Speaker 1: just such an easy thing to grade in. But the

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Speaker 1: only thing is I wish it was a different color,

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00:17:56,240 --> 00:17:58,520
Speaker 1: because you're right, some of those extra fussy kids, they'll

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00:17:58,560 --> 00:18:01,920
Speaker 1: spot a little speck of green from a mile away. So,

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Speaker 1: like you said, it's not ideal, but if you had

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00:18:03,720 --> 00:18:05,399
Speaker 1: to take the skin off it, at least it's something

447
00:18:05,400 --> 00:18:07,760
Speaker 1: and you're getting a tiny little bit more nutrition in there.

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Speaker 1: Beans are sometimes. I know you're not a big bean fan, Susie,

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00:18:10,400 --> 00:18:12,880
Speaker 1: but I love our lag humes and now sometimes things

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00:18:12,920 --> 00:18:14,840
Speaker 1: like chick beas you can add in you know, white

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00:18:14,840 --> 00:18:16,800
Speaker 1: beans as well. You can blend and add into things

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00:18:16,800 --> 00:18:18,800
Speaker 1: like biscuits and cookies as well, or particularly if you're

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00:18:18,800 --> 00:18:20,960
Speaker 1: making those little energy balls, can go a long way

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00:18:20,960 --> 00:18:22,920
Speaker 1: in terms of adding a little bit more dietary fiber

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00:18:23,000 --> 00:18:24,720
Speaker 1: in there for some bussy kids as well.

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Speaker 2: Yes, all right, Well, that brings us to the end

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Speaker 2: of our midweek motivational episode of The Nutrition Couch. Please

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Speaker 2: keep sharing and telling your friends so we can continue

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00:18:32,760 --> 00:18:35,520
Speaker 2: to grow, and check out our website, The nutritioncouch dot

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00:18:35,600 --> 00:18:37,440
Speaker 2: com for all of our latest products, and we will

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Speaker 2: see you on Sunday for a regular weekly episode.

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Speaker 3: Drop catch you next week,