1 00:00:01,280 --> 00:00:03,680 Speaker 1: Do you find yourself hungry when you arrive home after 2 00:00:03,760 --> 00:00:08,520 Speaker 1: a long day, or maybe you find yourself absolutely starving 3 00:00:08,960 --> 00:00:12,920 Speaker 1: and literally eat everything inside and then feel terrible about 4 00:00:12,960 --> 00:00:15,760 Speaker 1: it on more days than not. On today's episode of 5 00:00:15,760 --> 00:00:18,439 Speaker 1: The Nutrition Couch, we take a closer look at late 6 00:00:18,480 --> 00:00:22,040 Speaker 1: afternoon over eating and chat through the easy steps to 7 00:00:22,120 --> 00:00:23,120 Speaker 1: take back control. 8 00:00:23,720 --> 00:00:23,799 Speaker 2: Hi. 9 00:00:23,880 --> 00:00:26,280 Speaker 1: I'm Cusie Burrow and I'm Leon Wood, and together we 10 00:00:26,280 --> 00:00:28,800 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 11 00:00:28,800 --> 00:00:30,560 Speaker 1: you up to date on everything you need to know 12 00:00:30,640 --> 00:00:34,000 Speaker 1: in the world of nutrition, as well as late afternoon eating. 13 00:00:34,200 --> 00:00:37,520 Speaker 1: We have a study that looks at an extremely interesting 14 00:00:37,600 --> 00:00:41,360 Speaker 1: link between our DHA or Amiga three intake and cognitive 15 00:00:41,400 --> 00:00:42,640 Speaker 1: decline as we age. 16 00:00:42,960 --> 00:00:45,000 Speaker 3: There are some new frozen meals at Audi. 17 00:00:45,040 --> 00:00:48,040 Speaker 1: One of our kind listeners on our Instagram let me 18 00:00:48,080 --> 00:00:49,440 Speaker 1: know about it, So we're going to take a closer 19 00:00:49,479 --> 00:00:52,960 Speaker 1: look at those, and our listener question is all about 20 00:00:53,000 --> 00:00:57,160 Speaker 1: a very popular online diet. So to kick us off today, Leanne, 21 00:00:57,160 --> 00:00:58,760 Speaker 1: we had a couple of weeks ago. I don't even 22 00:00:58,760 --> 00:01:00,680 Speaker 1: know if I told you this, Because there's so much 23 00:01:00,720 --> 00:01:02,680 Speaker 1: going on, we often don't even have time to go 24 00:01:02,720 --> 00:01:07,120 Speaker 1: through everything that When we did an episode all about 25 00:01:07,440 --> 00:01:10,000 Speaker 1: eating frequency and what I like to call the space 26 00:01:10,080 --> 00:01:13,360 Speaker 1: between eating. We got a lot of really positive feedback 27 00:01:13,400 --> 00:01:16,640 Speaker 1: about listeners finding that really helpful. Our goal with the 28 00:01:16,680 --> 00:01:20,479 Speaker 1: podcast is to really make sure that people have practical 29 00:01:20,600 --> 00:01:24,040 Speaker 1: nutrition information, because there's always nutrition headlines, but so rarely 30 00:01:24,080 --> 00:01:26,160 Speaker 1: are they written by dieticians who can put it into 31 00:01:26,240 --> 00:01:28,920 Speaker 1: practice and really work with people each day to know 32 00:01:28,959 --> 00:01:31,080 Speaker 1: what the issues are. And indeed, what I want to 33 00:01:31,080 --> 00:01:35,000 Speaker 1: talk about today is the late afternoon binges because I 34 00:01:35,040 --> 00:01:38,119 Speaker 1: have so many of my women, whether they're home from 35 00:01:38,200 --> 00:01:41,280 Speaker 1: work late afternoon after a really long day, or even 36 00:01:41,319 --> 00:01:43,160 Speaker 1: at home with the kids and they're picking them up 37 00:01:43,160 --> 00:01:46,479 Speaker 1: from daycare or just getting back from the park, and 38 00:01:46,520 --> 00:01:51,200 Speaker 1: they just find themselves so hungry, and despite the best 39 00:01:51,240 --> 00:01:54,120 Speaker 1: of intentions, they're often binging before dinner, and it may 40 00:01:54,160 --> 00:01:56,920 Speaker 1: be just the kids leftovers or the kids food because 41 00:01:56,920 --> 00:01:59,360 Speaker 1: they might be cooking one earlier meal for kids, or 42 00:01:59,360 --> 00:02:02,520 Speaker 1: including more child friendly foods like sort of pastas or 43 00:02:02,560 --> 00:02:04,880 Speaker 1: hot chips or chicken nuggets or foods that tend to 44 00:02:04,880 --> 00:02:07,560 Speaker 1: be quite popular with small children. And then by the 45 00:02:07,560 --> 00:02:09,160 Speaker 1: time they get to their own dinner, they're not even 46 00:02:09,200 --> 00:02:11,720 Speaker 1: hungry because they've eaten so much and then they really 47 00:02:11,720 --> 00:02:13,920 Speaker 1: feel terrible about it. And you know, you and I 48 00:02:13,960 --> 00:02:16,760 Speaker 1: are no diet purists. You know, we enjoy good quality food. 49 00:02:17,160 --> 00:02:20,120 Speaker 1: I too, at times find myself eating overeating in the afternoon. 50 00:02:20,600 --> 00:02:22,800 Speaker 1: We certainly are not judging, but our goal is to 51 00:02:22,840 --> 00:02:25,680 Speaker 1: really talk about a very common problem for women, why 52 00:02:25,720 --> 00:02:28,320 Speaker 1: it happens, but more importantly, how you can take control, 53 00:02:28,360 --> 00:02:29,960 Speaker 1: because there's no good And I said to this to 54 00:02:29,960 --> 00:02:32,359 Speaker 1: your client last night on her text, I said, there's 55 00:02:32,360 --> 00:02:34,600 Speaker 1: no good beating yourself up about it. It's happened. Let's 56 00:02:34,639 --> 00:02:36,600 Speaker 1: just make a plan to move forward. And so hopefully 57 00:02:36,600 --> 00:02:38,359 Speaker 1: at the end of this segment you've got some really 58 00:02:38,400 --> 00:02:41,799 Speaker 1: practical strategies to take control so you don't find yourself 59 00:02:41,880 --> 00:02:45,640 Speaker 1: vulnerable to overeating at that time and basically displacing your 60 00:02:45,639 --> 00:02:48,600 Speaker 1: meal calories and then overeating, which makes weight, fat loss, 61 00:02:48,639 --> 00:02:50,360 Speaker 1: or even weight control quite difficult. 62 00:02:50,760 --> 00:02:53,359 Speaker 3: So it just kick us off. Why does it happen? 63 00:02:53,480 --> 00:02:55,840 Speaker 1: It's very simplely, and it happens because we're really hungry 64 00:02:55,880 --> 00:02:58,240 Speaker 1: and we probably eat dinner way too late because I 65 00:02:58,280 --> 00:03:00,840 Speaker 1: find with modern schedules, you know, unch is often pushed 66 00:03:00,880 --> 00:03:03,800 Speaker 1: back one or two and then unless you're really proactively 67 00:03:03,840 --> 00:03:06,600 Speaker 1: having something substantial at four o'clock, and that's the time 68 00:03:06,600 --> 00:03:09,120 Speaker 1: many of us are running around. Anyway, you are going 69 00:03:09,160 --> 00:03:11,160 Speaker 1: to get low blood glue coast, you know, three four, 70 00:03:11,320 --> 00:03:13,880 Speaker 1: five hours after lunch. So it's really normal to be 71 00:03:13,919 --> 00:03:17,000 Speaker 1: feeling low blood glue coast, really hungry. That might be 72 00:03:17,000 --> 00:03:19,239 Speaker 1: exacerbated if you exercise or even go for a walk 73 00:03:19,320 --> 00:03:21,399 Speaker 1: or to the park with the kids, and you sort 74 00:03:21,400 --> 00:03:24,000 Speaker 1: of are practicing that cognitive restraint, I'm not going to eat, 75 00:03:24,000 --> 00:03:25,720 Speaker 1: I'm not gonna eat, not going to eat. Then all 76 00:03:25,720 --> 00:03:27,959 Speaker 1: of a sudden you're so hungry and there's food around 77 00:03:28,000 --> 00:03:31,200 Speaker 1: and you just demolish it. So it's normal for that reason. 78 00:03:31,919 --> 00:03:35,160 Speaker 1: And I've got sort of several strategies in order of 79 00:03:35,240 --> 00:03:37,680 Speaker 1: what I think you can manage it, because ultimately it 80 00:03:37,720 --> 00:03:39,480 Speaker 1: is a bit of a problem in terms of calorie 81 00:03:39,520 --> 00:03:43,440 Speaker 1: intake overall. So the first and most important thing that 82 00:03:43,480 --> 00:03:47,200 Speaker 1: will help prevent it in general is having a really 83 00:03:47,240 --> 00:03:51,000 Speaker 1: substantial afternoon snack. But I still find that, even though 84 00:03:51,040 --> 00:03:53,520 Speaker 1: we've spoken about it many times on the potty, I 85 00:03:53,560 --> 00:03:56,440 Speaker 1: still find my clients are just grabbing something quick and easy, 86 00:03:56,520 --> 00:03:59,760 Speaker 1: a good old cheese and crackers, a nutbar, a protein bar, 87 00:04:00,400 --> 00:04:02,760 Speaker 1: and I want to stress that is not enough. If 88 00:04:02,840 --> 00:04:06,000 Speaker 1: you're a busy, active female, you need at least a 89 00:04:06,040 --> 00:04:08,760 Speaker 1: couple of hundred calories at that time, and you need 90 00:04:08,800 --> 00:04:11,480 Speaker 1: at least twenty grams of carbohydrate, and you need at 91 00:04:11,520 --> 00:04:14,000 Speaker 1: least twenty grams of protein. But what happens is if 92 00:04:14,000 --> 00:04:16,120 Speaker 1: you grab half of that and have saved cheese and crackers, 93 00:04:16,120 --> 00:04:18,560 Speaker 1: which we all love, one hundred and fifty cow, you're 94 00:04:18,560 --> 00:04:22,279 Speaker 1: only getting five ten grams of carbohydrate, You're getting five 95 00:04:22,320 --> 00:04:24,479 Speaker 1: grams of protein, and that's only going to satisfy you 96 00:04:24,520 --> 00:04:27,800 Speaker 1: for an hour at most. So you've got to complete 97 00:04:27,839 --> 00:04:30,359 Speaker 1: that meal. And I want you to think at times 98 00:04:30,440 --> 00:04:31,960 Speaker 1: when you go out for a big lunch and then 99 00:04:32,000 --> 00:04:33,719 Speaker 1: you find you're not even hungry for dinner, and what 100 00:04:33,760 --> 00:04:36,120 Speaker 1: a freeing feeling that is because you're actually not hungry. 101 00:04:36,480 --> 00:04:39,479 Speaker 1: So rather than thinking it's better to restrict, restrict, restrict, 102 00:04:39,480 --> 00:04:42,479 Speaker 1: and than binging, you're much better to have something decent 103 00:04:42,560 --> 00:04:45,640 Speaker 1: at three four o'clock, a wrap, a slice of toast 104 00:04:45,720 --> 00:04:48,920 Speaker 1: with some cheese and tomato or cottage cheese, a protein 105 00:04:48,960 --> 00:04:51,359 Speaker 1: shake with some fruits, some high protein yogat with a 106 00:04:51,360 --> 00:04:54,760 Speaker 1: bit of granola and nuts, something substantial but also That 107 00:04:54,880 --> 00:04:57,920 Speaker 1: is nice because the other thing that happens is if 108 00:04:57,920 --> 00:05:00,400 Speaker 1: you feed yourself food that you think you should having 109 00:05:00,480 --> 00:05:03,240 Speaker 1: or you should have it's healthy, and you don't actually 110 00:05:03,279 --> 00:05:05,760 Speaker 1: enjoy it, You'll keep eating until you find that satisfaction. 111 00:05:06,200 --> 00:05:09,000 Speaker 1: So I would really encourage you to be thinking of 112 00:05:09,040 --> 00:05:11,960 Speaker 1: an afternoon snack that you actually enjoy and look forward 113 00:05:12,040 --> 00:05:14,400 Speaker 1: to having. And if you are on the run, sure 114 00:05:14,400 --> 00:05:16,159 Speaker 1: and you need to grab something like a cheese and 115 00:05:16,160 --> 00:05:18,800 Speaker 1: crackers or a bar, no problem, but you have to 116 00:05:18,839 --> 00:05:21,240 Speaker 1: complete it as a meal. It's not just a bar 117 00:05:21,320 --> 00:05:23,080 Speaker 1: on its own. You need to have some fresh fruit 118 00:05:23,120 --> 00:05:25,160 Speaker 1: with it or some cut up veggies to really bulk 119 00:05:25,200 --> 00:05:27,640 Speaker 1: it up and give you something that will then feel 120 00:05:27,680 --> 00:05:30,200 Speaker 1: you for at least another couple of hours till dinner time. 121 00:05:31,480 --> 00:05:32,159 Speaker 3: The next thing I. 122 00:05:32,160 --> 00:05:35,520 Speaker 1: Would say is, if you are prone to picking on 123 00:05:35,640 --> 00:05:38,760 Speaker 1: the kid's food, put some chewing um or mince in 124 00:05:38,800 --> 00:05:42,440 Speaker 1: your mouth, because that hand to mouth stumulus will be 125 00:05:42,480 --> 00:05:46,359 Speaker 1: programmed over time. If there's tasty snacks around, hot chips 126 00:05:46,360 --> 00:05:49,240 Speaker 1: if you're cooking them for the kids, bit a leftover pasta, 127 00:05:49,640 --> 00:05:52,040 Speaker 1: snacks from their lunch box. A few grapes grapes through 128 00:05:52,040 --> 00:05:54,320 Speaker 1: in season, which is good and bad. You just keep 129 00:05:54,360 --> 00:05:56,599 Speaker 1: popping a few. You've got no idea how much you're having, 130 00:05:56,960 --> 00:05:59,120 Speaker 1: And the issue with that is that's that mindless over 131 00:05:59,160 --> 00:06:01,640 Speaker 1: consumption of calor is you're not consuming a whole meal, 132 00:06:01,880 --> 00:06:04,120 Speaker 1: you haven't notice you've had it, and as such you 133 00:06:04,160 --> 00:06:06,960 Speaker 1: don't compensate with fewer calories in the next meal. So 134 00:06:07,080 --> 00:06:09,440 Speaker 1: put something in your mouth so that you're less likely 135 00:06:09,520 --> 00:06:11,520 Speaker 1: to put something else in when you know you don't 136 00:06:11,560 --> 00:06:14,280 Speaker 1: really want it and it's not coming from hunger. That's 137 00:06:14,279 --> 00:06:17,520 Speaker 1: probably my next thing. The third tip I would say 138 00:06:18,040 --> 00:06:21,160 Speaker 1: is when you're feeding small children, try not to give 139 00:06:21,240 --> 00:06:24,120 Speaker 1: foods that you really love. If you love potato chips 140 00:06:24,200 --> 00:06:26,440 Speaker 1: or hot chips and serve them at home, it's going 141 00:06:26,480 --> 00:06:29,400 Speaker 1: to be really difficult to not pick on them. Whereas 142 00:06:29,400 --> 00:06:31,440 Speaker 1: if you're choosing things that are a bit plainer, sticking 143 00:06:31,560 --> 00:06:34,160 Speaker 1: veggies out, putting a tray of veggies or veggie to 144 00:06:34,200 --> 00:06:36,440 Speaker 1: snack on the bench, at least then you've got something 145 00:06:36,480 --> 00:06:38,560 Speaker 1: in your mouth so you're less likely to grab that 146 00:06:39,520 --> 00:06:41,760 Speaker 1: type of food. Or the other thing is get the 147 00:06:41,839 --> 00:06:44,320 Speaker 1: kids to actually put any leftovers from the lunch box 148 00:06:44,320 --> 00:06:46,279 Speaker 1: in the bin, because you may find that you open 149 00:06:46,320 --> 00:06:48,520 Speaker 1: the lunch box, you see it and you grab, whereas 150 00:06:48,520 --> 00:06:50,240 Speaker 1: if someone else is actually putting it in the bin, 151 00:06:50,320 --> 00:06:52,560 Speaker 1: so you don't come in contact with it, it'll be 152 00:06:52,640 --> 00:06:56,359 Speaker 1: less likely to do it. Because I think ideally we 153 00:06:56,400 --> 00:06:59,080 Speaker 1: would have a rulerer that is, don't eat it, don't 154 00:06:59,080 --> 00:07:01,520 Speaker 1: eat it, create the don't do it. But it's when 155 00:07:01,560 --> 00:07:05,440 Speaker 1: you're tired, distracted, fatigue, that is when you will just 156 00:07:05,520 --> 00:07:07,760 Speaker 1: mindlessly over consume. So there are a few of my 157 00:07:07,880 --> 00:07:10,720 Speaker 1: best tips. It is have a substantial afternoon tea so 158 00:07:10,720 --> 00:07:14,560 Speaker 1: you're not hungry, have something in your mouth, probably something minty, 159 00:07:14,680 --> 00:07:17,280 Speaker 1: gum mint, so that you're not tempted to put something 160 00:07:17,280 --> 00:07:19,920 Speaker 1: else in, and keep as far away from the tempting 161 00:07:19,920 --> 00:07:22,680 Speaker 1: food as you can, knowing that if food is in 162 00:07:22,680 --> 00:07:24,440 Speaker 1: front of you, as a human being, you will probably 163 00:07:24,480 --> 00:07:27,320 Speaker 1: eat it. That's just You're not weak, You're just human. 164 00:07:27,880 --> 00:07:30,560 Speaker 1: So I think acknowledging it as a risky time and 165 00:07:30,640 --> 00:07:32,640 Speaker 1: probably the best answer is if you can eat dinner, 166 00:07:32,640 --> 00:07:34,440 Speaker 1: eat it. You know, if I'm home at the kids 167 00:07:34,480 --> 00:07:36,720 Speaker 1: five thirty six, I'll try and eat But for a 168 00:07:36,800 --> 00:07:39,240 Speaker 1: number of reasons that can be tricky and can sort 169 00:07:39,240 --> 00:07:41,280 Speaker 1: of require a little bit of a change to the 170 00:07:41,320 --> 00:07:44,240 Speaker 1: food provision in the house, but ultimately and I find 171 00:07:44,240 --> 00:07:46,240 Speaker 1: seven eight o'clock dinner's just a bit too late, and 172 00:07:46,240 --> 00:07:48,480 Speaker 1: we really ideally need to eat earlier when you can. 173 00:07:49,360 --> 00:07:51,440 Speaker 2: Yeah, And I was very much always the seven thirty 174 00:07:51,520 --> 00:07:54,040 Speaker 2: eight eight thirty dinner before I had kids, because I 175 00:07:54,040 --> 00:07:56,400 Speaker 2: would often do a client call at five pm, six pm, 176 00:07:56,400 --> 00:07:58,200 Speaker 2: and then seven pm, and then by the time I 177 00:07:58,280 --> 00:07:59,920 Speaker 2: was finished my seven o'clock call, it would often be 178 00:08:00,120 --> 00:08:02,080 Speaker 2: seven forty five eight o'clock, so I wouldn't eat it 179 00:08:02,200 --> 00:08:04,400 Speaker 2: quite late. And then having the kids when they were 180 00:08:04,440 --> 00:08:07,120 Speaker 2: really little, you know, really until they started solars, they 181 00:08:07,120 --> 00:08:09,160 Speaker 2: didn't take in much, so our dinner time was still 182 00:08:09,160 --> 00:08:10,880 Speaker 2: you know, we'd put me in a bed at like, 183 00:08:11,360 --> 00:08:13,240 Speaker 2: you know what, sixty six thirty, then we'd come out, 184 00:08:13,280 --> 00:08:15,320 Speaker 2: we'd start cooking dinner. We still wouldn't eat till seven 185 00:08:15,320 --> 00:08:17,840 Speaker 2: thirty eight. Now that both of the girls are eating 186 00:08:17,880 --> 00:08:20,320 Speaker 2: a lot more, we do dinner time at five thirty. 187 00:08:20,440 --> 00:08:22,800 Speaker 2: So whatever happens in my workday, my clients know, I 188 00:08:22,880 --> 00:08:24,760 Speaker 2: just don't do calls between five and six. I'll do 189 00:08:24,800 --> 00:08:26,840 Speaker 2: them earlier, I'll do them later, but that five to 190 00:08:26,920 --> 00:08:29,640 Speaker 2: six times, I start cooking dinner at five basically we 191 00:08:29,720 --> 00:08:32,400 Speaker 2: all eat as a family at five thirty. And some days, yeah, 192 00:08:32,400 --> 00:08:34,360 Speaker 2: I get hungry and I need a little something extra, 193 00:08:34,440 --> 00:08:37,520 Speaker 2: particularly if I'm working later, you know, eight o'clock, nine o'clock, 194 00:08:37,520 --> 00:08:39,160 Speaker 2: I might have a little snack to keep me going. 195 00:08:39,400 --> 00:08:42,520 Speaker 2: And then David will often always have something seven thirty eight, 196 00:08:42,600 --> 00:08:45,199 Speaker 2: eight thirty because he gets quite hungry. But we eat 197 00:08:45,200 --> 00:08:46,760 Speaker 2: as a family at five thirty, and it's one of 198 00:08:46,840 --> 00:08:49,559 Speaker 2: the best things that we've done because, as you mentioned, Susie, 199 00:08:49,559 --> 00:08:52,360 Speaker 2: if I was feeding the kids, I'm pretty hungry at 200 00:08:52,360 --> 00:08:54,560 Speaker 2: five thirty, so I would either need a really substantial 201 00:08:54,559 --> 00:08:58,320 Speaker 2: snack myself, or like a substantial snack earlier, like four o'clock, 202 00:08:58,720 --> 00:09:00,880 Speaker 2: or I find I'm picking and I'm great at their dinner, 203 00:09:00,960 --> 00:09:02,600 Speaker 2: and then you know, you do the dinner, you do 204 00:09:02,640 --> 00:09:04,680 Speaker 2: the bath, you put them to bed, you come back, 205 00:09:04,720 --> 00:09:07,320 Speaker 2: and as you mentioned, you've snacked through their dinner, so 206 00:09:07,360 --> 00:09:09,960 Speaker 2: you're not actually that hungry. So for our family, I 207 00:09:10,000 --> 00:09:11,600 Speaker 2: know it's not going to be for every family, but 208 00:09:11,679 --> 00:09:14,280 Speaker 2: for our family, that earlier dinner time and we all 209 00:09:14,280 --> 00:09:17,600 Speaker 2: eat together is so it just works really well for us. 210 00:09:17,600 --> 00:09:19,520 Speaker 2: And then David'll eat more later if he needs to, 211 00:09:19,760 --> 00:09:22,640 Speaker 2: and the kids get that really powerful modeling behavior of 212 00:09:22,720 --> 00:09:25,280 Speaker 2: the parents where my girls will be like, what's that? 213 00:09:25,400 --> 00:09:27,240 Speaker 2: Can we try that? And then Mia will you know 214 00:09:27,280 --> 00:09:29,360 Speaker 2: the other day she tried some capsicum and some spinach. 215 00:09:29,400 --> 00:09:30,960 Speaker 2: She's had it before. She's like, I don't like it. 216 00:09:31,040 --> 00:09:33,640 Speaker 2: I'm like, no, worries, really, well done. Try Mommy's going 217 00:09:33,679 --> 00:09:35,280 Speaker 2: to finish the rest of it. So it's that really 218 00:09:35,320 --> 00:09:38,600 Speaker 2: powerful modeling behavior that we do for us small children, 219 00:09:38,600 --> 00:09:41,240 Speaker 2: which pays off long term, but in terms of a 220 00:09:41,320 --> 00:09:44,200 Speaker 2: more substantial afternoon tea snack if you can't bring your 221 00:09:44,240 --> 00:09:47,240 Speaker 2: dinner forward, like you mentioned some of my favorites. And 222 00:09:47,280 --> 00:09:49,040 Speaker 2: I was having this conversation with one of my other 223 00:09:49,080 --> 00:09:51,760 Speaker 2: clients the other day because she was saying she really 224 00:09:51,920 --> 00:09:54,959 Speaker 2: just is starving at that sort of three o'clock mark, 225 00:09:55,000 --> 00:09:58,120 Speaker 2: and also doesn't feel satisfied from the traditional snacks. You know, 226 00:09:58,160 --> 00:10:01,000 Speaker 2: We've done the boiled eggs of vege sticks, the crackers 227 00:10:01,040 --> 00:10:03,800 Speaker 2: and cheese. She's like, they're good, but I'm not satisfied. 228 00:10:03,840 --> 00:10:06,200 Speaker 2: I'm still needing more. And that's where she's like, I 229 00:10:06,280 --> 00:10:07,760 Speaker 2: kind of go to the pantra. I might have like 230 00:10:07,800 --> 00:10:09,760 Speaker 2: a chip or two or a cracker, and then that 231 00:10:09,800 --> 00:10:11,720 Speaker 2: turns into a few more and a few more and 232 00:10:11,760 --> 00:10:14,040 Speaker 2: before you know it. Like you mentioned, it's very easy 233 00:10:14,080 --> 00:10:17,040 Speaker 2: to binge in a high bag of potato chips because really 234 00:10:17,040 --> 00:10:19,320 Speaker 2: what you've had just doesn't touch the signs. So we 235 00:10:19,480 --> 00:10:22,200 Speaker 2: talked about almost like a mini meal for her around 236 00:10:22,200 --> 00:10:24,640 Speaker 2: that three pm mark, and sure she can reduce the 237 00:10:24,640 --> 00:10:27,120 Speaker 2: portion of dinner later on if she's not hungry. But 238 00:10:27,240 --> 00:10:30,160 Speaker 2: really it's such a long stretch. Most people have their 239 00:10:30,240 --> 00:10:32,640 Speaker 2: lunch at around you know, twelve or one o'clock, and 240 00:10:32,679 --> 00:10:35,480 Speaker 2: if you're not eating dinner till seven, seven thirty eight o'clock, 241 00:10:35,520 --> 00:10:38,640 Speaker 2: it's a really really long stretch in between. You almost 242 00:10:38,679 --> 00:10:41,280 Speaker 2: do need another meal or a mini meal around that 243 00:10:41,559 --> 00:10:44,360 Speaker 2: you know, three pm mark. So some of my favorites. 244 00:10:44,760 --> 00:10:47,160 Speaker 2: I love a good cheer pudding, like you've got healthy fat, 245 00:10:47,280 --> 00:10:49,920 Speaker 2: you've got fiber. It's so filling, but I always like 246 00:10:49,960 --> 00:10:51,720 Speaker 2: to top it with a bit of higher protein yoga 247 00:10:51,840 --> 00:10:54,439 Speaker 2: to get that protein hit in. I like a couple 248 00:10:54,440 --> 00:10:57,400 Speaker 2: of boiled eggs with some veggie sticks and some grain crackers. 249 00:10:57,440 --> 00:11:00,640 Speaker 2: That's a really nice, higher protein, higher fiber based snack. 250 00:11:01,080 --> 00:11:03,400 Speaker 2: The multi grain rice cakes with a tina tuna and 251 00:11:03,440 --> 00:11:06,720 Speaker 2: some fresh tomatoes or cucumber chopped up. I love a smoothie. 252 00:11:06,760 --> 00:11:09,160 Speaker 2: It doesn't have to be as well rounded as a 253 00:11:09,200 --> 00:11:11,319 Speaker 2: breakfast SMOOTHI or as high calorie. It doesn't have to 254 00:11:11,400 --> 00:11:13,360 Speaker 2: be four five, six hundred calories like you do for 255 00:11:13,400 --> 00:11:15,720 Speaker 2: a meal. But it could just be a smoothie with 256 00:11:16,000 --> 00:11:18,240 Speaker 2: some cold water or some almond milk, a little bit 257 00:11:18,240 --> 00:11:21,480 Speaker 2: of creatine to support your cognition, your muscle, some protein 258 00:11:21,520 --> 00:11:23,400 Speaker 2: powder for a bit of sweetness, and just some berries 259 00:11:23,440 --> 00:11:26,320 Speaker 2: and some spinach. That's a fairly lean SMOOTHI. It's getting 260 00:11:26,320 --> 00:11:28,800 Speaker 2: in some good nutrients. It's filling because it's a really 261 00:11:28,800 --> 00:11:31,360 Speaker 2: good cup of liquid. It's high protein, it's got some 262 00:11:31,400 --> 00:11:34,520 Speaker 2: fiber from the berries in the spinach. What other options 263 00:11:34,520 --> 00:11:37,160 Speaker 2: a slice of good quality toasts with some cottage cheese 264 00:11:37,200 --> 00:11:39,720 Speaker 2: and some cinnamon on top, or some cottage cheese, tomato, 265 00:11:39,800 --> 00:11:43,080 Speaker 2: fresh basil, or just a smaller portion of breakfast like 266 00:11:43,120 --> 00:11:46,080 Speaker 2: often my clients will make, say like overnight oats or something, 267 00:11:46,200 --> 00:11:49,080 Speaker 2: just a smaller portion of that in the afternoon. It's sweet, 268 00:11:49,200 --> 00:11:51,960 Speaker 2: it's filling. If you're getting some good protein powder or 269 00:11:51,960 --> 00:11:54,720 Speaker 2: some high protein yogurt in there, it's quite high protein 270 00:11:54,760 --> 00:11:56,880 Speaker 2: as well. And then The other option my client used 271 00:11:56,880 --> 00:11:58,840 Speaker 2: the other day. She'd had a lunch, she'd gone off 272 00:11:58,840 --> 00:12:00,760 Speaker 2: to run some errands, and she was at the local 273 00:12:00,800 --> 00:12:03,400 Speaker 2: Westfield and she was like, oh my gosh, I'm starving, 274 00:12:03,520 --> 00:12:05,280 Speaker 2: Like what can I do? I can run into coals, 275 00:12:05,480 --> 00:12:07,160 Speaker 2: but she's like, can I have like a like a 276 00:12:07,200 --> 00:12:09,080 Speaker 2: tuna sushi roll? And I was like, yeah, that's a 277 00:12:09,080 --> 00:12:10,800 Speaker 2: great option. So I think she ended up having one 278 00:12:10,880 --> 00:12:13,520 Speaker 2: or two tuna and avocado sushi rolls. She nipped into 279 00:12:13,520 --> 00:12:16,640 Speaker 2: coals and got those little snackable those mini cucumbers, and 280 00:12:16,640 --> 00:12:19,160 Speaker 2: she's like, that can be going all afternoon and into 281 00:12:19,320 --> 00:12:21,680 Speaker 2: like a later dinner later on. She got home, she 282 00:12:21,720 --> 00:12:23,640 Speaker 2: saw the kids out, she put them to bed, and 283 00:12:23,679 --> 00:12:25,720 Speaker 2: then she started cooking her dinner later on, and she 284 00:12:25,840 --> 00:12:28,280 Speaker 2: wasn't tempted at all to snack because she was so 285 00:12:28,320 --> 00:12:30,480 Speaker 2: satisfied from the sushi. Had had a bit of tuna in 286 00:12:30,520 --> 00:12:32,480 Speaker 2: there for some protein, and it had some healthy fats 287 00:12:32,480 --> 00:12:34,480 Speaker 2: in there from the avocado, and then she had that 288 00:12:34,559 --> 00:12:37,600 Speaker 2: crunch factor from the little mini cucumbers as well. So 289 00:12:37,640 --> 00:12:39,920 Speaker 2: you can be quite creative in the afternoon. But what 290 00:12:40,040 --> 00:12:42,280 Speaker 2: I find, Susie, is that so many of my clients 291 00:12:42,640 --> 00:12:44,560 Speaker 2: fear the calories, like they're like, oh, I don't want 292 00:12:44,600 --> 00:12:47,040 Speaker 2: to have, you know, a two three hundred calorie afternoon 293 00:12:47,040 --> 00:12:49,560 Speaker 2: tea snack, because you know, I really want to lose 294 00:12:49,600 --> 00:12:52,040 Speaker 2: some weight. But the reality is, if you're not fueling 295 00:12:52,040 --> 00:12:55,200 Speaker 2: yourself properly in the afternoon, you'll end up over eating later. 296 00:12:55,280 --> 00:12:57,760 Speaker 2: So a lot of us fear having, say children fifty 297 00:12:57,800 --> 00:12:59,800 Speaker 2: calories as an afternoon tea snack, and then we'll go 298 00:12:59,840 --> 00:13:03,280 Speaker 2: on eat five hundred calories later because we're oversnacking and 299 00:13:03,320 --> 00:13:06,120 Speaker 2: we're overdoing it on some of those ultra process foods. 300 00:13:06,320 --> 00:13:10,560 Speaker 2: So don't fear fueling your body properly when you're genuinely hungry. 301 00:13:10,760 --> 00:13:12,760 Speaker 2: A lot of times what happens is you don't do that, 302 00:13:12,800 --> 00:13:15,119 Speaker 2: and then the floodgates open and you end up overeating 303 00:13:15,200 --> 00:13:18,160 Speaker 2: way more calories later on later at night, which is 304 00:13:18,200 --> 00:13:20,959 Speaker 2: an ideal from like a sleep perspective either. So I 305 00:13:21,000 --> 00:13:23,400 Speaker 2: think the bottom line here is to really lean into 306 00:13:23,440 --> 00:13:26,199 Speaker 2: that in the afternoon, if you are hungry, choose something 307 00:13:26,200 --> 00:13:28,200 Speaker 2: with a bit of protein, a bit of healthy fats, 308 00:13:28,200 --> 00:13:31,200 Speaker 2: and just more substantial than a usually but or more 309 00:13:31,240 --> 00:13:33,560 Speaker 2: substantial than a cup of green tea. And you know, 310 00:13:33,679 --> 00:13:36,320 Speaker 2: one boiled egg. It has to be quite filling in 311 00:13:36,440 --> 00:13:38,800 Speaker 2: order to actually touch the sides and get you through 312 00:13:38,800 --> 00:13:40,360 Speaker 2: it at nighttime, all dinner time. 313 00:13:40,720 --> 00:13:43,319 Speaker 1: True, because I think it's really important to remember that 314 00:13:43,400 --> 00:13:47,520 Speaker 1: snack food psychologically is such we don't register it. 315 00:13:47,520 --> 00:13:48,319 Speaker 3: You've really got to. 316 00:13:48,240 --> 00:13:51,160 Speaker 1: Make sure a snack food, whether it's a bar or 317 00:13:51,200 --> 00:13:53,240 Speaker 1: a bite or whatever, the choice is, particularly when you're 318 00:13:53,240 --> 00:13:55,199 Speaker 1: on the run, because that's one of the issues I 319 00:13:55,240 --> 00:13:57,080 Speaker 1: find with busy women. They're out and about so they 320 00:13:57,080 --> 00:13:59,600 Speaker 1: don't necessarily have time to prepare something, which I get, 321 00:14:00,000 --> 00:14:01,320 Speaker 1: which is why le Anne, I'm a big fan of 322 00:14:01,320 --> 00:14:04,480 Speaker 1: a mini wrap. Now we've spoken about wraps before because 323 00:14:04,520 --> 00:14:07,160 Speaker 1: they are much more processed than bread. But for busy people, 324 00:14:07,600 --> 00:14:10,000 Speaker 1: I find you can put some leftover chicken or tuna 325 00:14:10,200 --> 00:14:13,040 Speaker 1: or egg, some leaves, some cheese, make it the night before, 326 00:14:13,120 --> 00:14:15,079 Speaker 1: wrap it up. It keeps pretty well on the go 327 00:14:15,559 --> 00:14:17,640 Speaker 1: because most of us are out and about, or at 328 00:14:17,720 --> 00:14:19,840 Speaker 1: least if you are going to grab a bar, you 329 00:14:19,880 --> 00:14:22,240 Speaker 1: are going to grab a packet of roasted faber beans, 330 00:14:22,680 --> 00:14:24,480 Speaker 1: take your cut up veggies with you to give you 331 00:14:24,520 --> 00:14:27,520 Speaker 1: that bulk that will fill you up. Because in general, 332 00:14:27,640 --> 00:14:29,640 Speaker 1: we want to put an end to that mindless munching, 333 00:14:29,720 --> 00:14:31,760 Speaker 1: of just grabbing bits and pieces all the time and 334 00:14:31,800 --> 00:14:35,080 Speaker 1: really just commit to meals, not just snacking. So hopefully 335 00:14:35,120 --> 00:14:37,960 Speaker 1: that gives you a few little strategies to take control 336 00:14:38,000 --> 00:14:40,520 Speaker 1: because so many people feel guilty and gross because they 337 00:14:40,520 --> 00:14:42,960 Speaker 1: don't then have overeaten in the afternoon. They don't know 338 00:14:42,960 --> 00:14:44,920 Speaker 1: where that to have dinner, you know, so really it's 339 00:14:44,920 --> 00:14:47,480 Speaker 1: sometimes deciding are you actually better to have the dinner 340 00:14:47,520 --> 00:14:50,480 Speaker 1: earlier or have more at lunch and afternoon tea so 341 00:14:50,560 --> 00:14:53,400 Speaker 1: dinner can be that lighter top up, knowing it's a 342 00:14:53,480 --> 00:14:56,360 Speaker 1: risky period for many people that late afternoon hunger. 343 00:14:57,560 --> 00:14:58,000 Speaker 3: All right, le. 344 00:14:58,000 --> 00:15:01,920 Speaker 1: Anne Well I cross dart on Instagram recently. That made 345 00:15:01,960 --> 00:15:05,600 Speaker 1: me stop and take a quick photo because sometimes you 346 00:15:05,640 --> 00:15:08,560 Speaker 1: see nutrition data and just before we popped on the potty, 347 00:15:08,560 --> 00:15:11,600 Speaker 1: there was a headline of menopausal women to benefit from 348 00:15:11,600 --> 00:15:14,040 Speaker 1: eating milk chocolate, and we clicked on that and we 349 00:15:14,240 --> 00:15:15,880 Speaker 1: soon realized that it perhaps. 350 00:15:15,680 --> 00:15:17,040 Speaker 3: Was a little too good to be true. 351 00:15:17,520 --> 00:15:19,440 Speaker 1: But this was some data from a very well known 352 00:15:19,480 --> 00:15:23,280 Speaker 1: physiologist online, and it was some really strong data to 353 00:15:23,280 --> 00:15:26,240 Speaker 1: show that aging populations in a big study which I'll 354 00:15:26,280 --> 00:15:29,600 Speaker 1: go through in a minute, had a forty nine percent 355 00:15:30,040 --> 00:15:35,000 Speaker 1: reduced risk of developing Alzheimer's disease when they had high 356 00:15:35,040 --> 00:15:38,400 Speaker 1: blood levels of DHA, and I just went, wow, that 357 00:15:38,600 --> 00:15:42,800 Speaker 1: is massive because DHA is one of the long chain 358 00:15:42,880 --> 00:15:45,960 Speaker 1: Amiga three fats. The other one is EPA, and these 359 00:15:45,960 --> 00:15:48,560 Speaker 1: are the very special fats that you really only find 360 00:15:48,600 --> 00:15:52,440 Speaker 1: in large amounts concentrated amounts in seafood and in particular 361 00:15:52,520 --> 00:15:54,960 Speaker 1: oily fish because it's the type of fat. It's found 362 00:15:55,000 --> 00:15:57,760 Speaker 1: in higher amounts in oily fish like our salmon in particular. 363 00:15:58,600 --> 00:16:01,400 Speaker 1: And we know that about ten percent of austrains get 364 00:16:01,400 --> 00:16:04,920 Speaker 1: the optimal or recommended amounts of these very important fats, 365 00:16:04,920 --> 00:16:07,440 Speaker 1: and that's really low because we've known for a long 366 00:16:07,480 --> 00:16:10,160 Speaker 1: time that Amega three fats are particularly beneficial when it 367 00:16:10,160 --> 00:16:13,280 Speaker 1: comes to reducing disease risk. But I think this was 368 00:16:13,320 --> 00:16:15,600 Speaker 1: on my mind and I really triaked my interests because 369 00:16:15,640 --> 00:16:18,920 Speaker 1: so many people I guarantee you you know someone who 370 00:16:18,960 --> 00:16:22,200 Speaker 1: has Olzheimer's disease, ors family has our Cheimer's disease or 371 00:16:22,200 --> 00:16:25,400 Speaker 1: early onset dementia. So as we're living longer lives and 372 00:16:25,400 --> 00:16:28,680 Speaker 1: we want to have long, healthy, functionally fit lives, we 373 00:16:28,720 --> 00:16:31,520 Speaker 1: also need our cognition to be working as well, there's 374 00:16:31,520 --> 00:16:32,880 Speaker 1: no good to be lived to one hundred if your 375 00:16:32,880 --> 00:16:34,000 Speaker 1: brain's not working very well. 376 00:16:34,520 --> 00:16:35,360 Speaker 3: So I just love this. 377 00:16:35,480 --> 00:16:37,240 Speaker 1: So I'll read out some of the study because it's 378 00:16:37,240 --> 00:16:40,800 Speaker 1: actually very interesting because it tracks from a long term 379 00:16:40,840 --> 00:16:45,160 Speaker 1: study and these were actually results that were replicated fifteen 380 00:16:45,240 --> 00:16:47,920 Speaker 1: years later in the children of the people from the 381 00:16:47,960 --> 00:16:52,480 Speaker 1: original study. So basically it's a long term observational study 382 00:16:52,520 --> 00:16:55,760 Speaker 1: about a large group of people, the Fromingham Offspring Study, 383 00:16:56,480 --> 00:17:00,480 Speaker 1: and specifically this data was looking at almost fifteen hundred 384 00:17:00,480 --> 00:17:04,520 Speaker 1: participants who were older than sixty five, so certainly looking 385 00:17:04,560 --> 00:17:07,880 Speaker 1: at aging well and older populations, and at the time 386 00:17:07,920 --> 00:17:09,919 Speaker 1: they first assessed them, there was fifteen hundred of these 387 00:17:09,920 --> 00:17:12,320 Speaker 1: patients who were dementia free. So it's a big study, 388 00:17:12,320 --> 00:17:13,800 Speaker 1: there's lots of people in it. But this was a 389 00:17:13,880 --> 00:17:17,720 Speaker 1: cohort of people in that older age bracket and they 390 00:17:17,760 --> 00:17:21,520 Speaker 1: take bloods regularly. It's not specifically looking at a diet study. 391 00:17:21,560 --> 00:17:25,120 Speaker 1: It's just observing these people over time, and basically that 392 00:17:25,160 --> 00:17:28,600 Speaker 1: the data showed that those who were in the lowest 393 00:17:28,720 --> 00:17:32,240 Speaker 1: risk of developing dementia compared to those who developed a 394 00:17:32,280 --> 00:17:35,439 Speaker 1: full Alzheimer's disease when they had high blood levels of 395 00:17:35,480 --> 00:17:38,480 Speaker 1: this DHA, they had forty nine percent lower risk as 396 00:17:38,480 --> 00:17:42,639 Speaker 1: I had mentioned, but interestingly they findings were similar to 397 00:17:42,680 --> 00:17:45,280 Speaker 1: those found in the original research group, which is the 398 00:17:45,320 --> 00:17:49,720 Speaker 1: original Firmingham Heart Study cohort, and those in the highest 399 00:17:49,880 --> 00:17:53,119 Speaker 1: intake of DHA had a forty seven percent reduction in 400 00:17:53,160 --> 00:17:56,360 Speaker 1: the risk of developing dementia. So this is very similar 401 00:17:56,440 --> 00:18:01,400 Speaker 1: data to basically show it's really important to pay attention 402 00:18:01,480 --> 00:18:03,360 Speaker 1: to the types of fats in your diet and basically 403 00:18:03,359 --> 00:18:06,440 Speaker 1: eat a lot more fish. Because the current recommendations in 404 00:18:06,480 --> 00:18:09,000 Speaker 1: Australia from the Heart Foundation are for austrains to have 405 00:18:09,080 --> 00:18:11,480 Speaker 1: two fish meals per week. I think it should be 406 00:18:11,520 --> 00:18:13,800 Speaker 1: double that, and I should declare I do consult to 407 00:18:13,840 --> 00:18:16,000 Speaker 1: Tassel and have done for a long time. But that's 408 00:18:16,040 --> 00:18:18,880 Speaker 1: the reason because I know as a dietician how important 409 00:18:18,880 --> 00:18:22,000 Speaker 1: oily fish and fish in general is for us. Now, 410 00:18:22,040 --> 00:18:26,240 Speaker 1: all seafood will have small amounts of this DHA and EPA, 411 00:18:26,680 --> 00:18:29,360 Speaker 1: but particularly it is the oily fish. So the salmon, 412 00:18:29,440 --> 00:18:32,240 Speaker 1: unfortunately tin tunea doesn't have a huge amount, but things 413 00:18:32,280 --> 00:18:36,359 Speaker 1: like sardines macro does, and even whitefish like barramundi, shellfish 414 00:18:36,400 --> 00:18:38,440 Speaker 1: like prawns, you do get some, but I would be 415 00:18:38,560 --> 00:18:40,840 Speaker 1: encouraging all of us really to increase our intake of 416 00:18:40,880 --> 00:18:43,000 Speaker 1: fish if you like it, and that can be as 417 00:18:43,000 --> 00:18:45,159 Speaker 1: simple as having some tin salmon in the salad and 418 00:18:45,200 --> 00:18:47,240 Speaker 1: then a fish meal once or twice a week. You 419 00:18:47,280 --> 00:18:49,640 Speaker 1: can really spread it out with different types. And talked 420 00:18:49,640 --> 00:18:51,560 Speaker 1: earlier about wraps. You know, smoked salmon can be a 421 00:18:51,560 --> 00:18:52,960 Speaker 1: great addition if you like it with a bit of 422 00:18:53,000 --> 00:18:55,600 Speaker 1: avol and a wrap. Very high in getting those doses 423 00:18:55,600 --> 00:18:57,880 Speaker 1: because you actually land don't need a lot to get 424 00:18:57,920 --> 00:19:01,160 Speaker 1: your daily intake of dhaapa. And when I was back 425 00:19:01,160 --> 00:19:03,959 Speaker 1: studying at the University of Wollongong over twenty five years ago, 426 00:19:04,320 --> 00:19:07,160 Speaker 1: the experts then in a Mega three and their particular 427 00:19:07,240 --> 00:19:10,040 Speaker 1: interest was in blood pressure, would say that you need 428 00:19:10,040 --> 00:19:14,400 Speaker 1: a gram of dha epa combined per day minimum. So 429 00:19:15,040 --> 00:19:16,520 Speaker 1: for those and we're talk in a minute fit if 430 00:19:16,560 --> 00:19:18,639 Speaker 1: you don't like seafood, because that's a very common question. 431 00:19:19,080 --> 00:19:22,119 Speaker 1: If you're supplementing it, which is certainly an option and 432 00:19:22,160 --> 00:19:25,080 Speaker 1: looking for different varieties, it's usually about three regular fish 433 00:19:25,200 --> 00:19:27,880 Speaker 1: or capsules to get to that gram of epa dha 434 00:19:28,080 --> 00:19:30,200 Speaker 1: per day, or it might just be one or two 435 00:19:30,200 --> 00:19:33,439 Speaker 1: of the super strength ones that double those concentrations. But 436 00:19:33,520 --> 00:19:35,680 Speaker 1: in food terms, it's only about one hundred grams of salmon. 437 00:19:35,720 --> 00:19:37,720 Speaker 1: Because it's so concentrated, you get a lot in quite 438 00:19:37,760 --> 00:19:40,480 Speaker 1: a small amount. So like many foods, you better to 439 00:19:40,520 --> 00:19:42,960 Speaker 1: have small amounts regularly than a massive two hundred gram 440 00:19:42,960 --> 00:19:45,160 Speaker 1: fill it. You better just split it over two days 441 00:19:45,160 --> 00:19:49,639 Speaker 1: to give yourselves opportunity for maximum assimilation. So, yeah, I 442 00:19:49,640 --> 00:19:52,159 Speaker 1: thought it was just really powerful data to show how 443 00:19:52,200 --> 00:19:54,720 Speaker 1: important it is over our life to have these dietary 444 00:19:54,720 --> 00:19:58,600 Speaker 1: patterns which skew towards these key foods. And if you 445 00:19:58,760 --> 00:20:01,360 Speaker 1: like seafood and fish, and I know it's quite expensive 446 00:20:01,400 --> 00:20:03,840 Speaker 1: at the moment, mixing it up with tin varieties is 447 00:20:03,880 --> 00:20:05,840 Speaker 1: a great way to really bump up your intake of 448 00:20:05,880 --> 00:20:09,080 Speaker 1: those essential fats, particularly if you have a family history 449 00:20:09,080 --> 00:20:11,919 Speaker 1: of dementia or early on set Alzheimer's. It's just a 450 00:20:11,960 --> 00:20:14,840 Speaker 1: no brainer. Pardon the pardon for me, But let's talk 451 00:20:14,840 --> 00:20:17,399 Speaker 1: about lean for those who don't like seafood, because we 452 00:20:17,600 --> 00:20:19,439 Speaker 1: know that can be a real issue. What would your 453 00:20:19,440 --> 00:20:20,400 Speaker 1: recommendations be. 454 00:20:20,960 --> 00:20:22,520 Speaker 2: Yeah, And before I do that, I'll just say, and 455 00:20:22,560 --> 00:20:25,439 Speaker 2: this is purely anecdotal, both of my grandparents on my 456 00:20:25,560 --> 00:20:30,280 Speaker 2: dad's side had Alzheimer's dementia, so it's really I guess important. Well, 457 00:20:30,280 --> 00:20:32,360 Speaker 2: even as a kid growing up, like obviously we'd see 458 00:20:32,359 --> 00:20:34,880 Speaker 2: them a lot. I never once saw my grandparents eat 459 00:20:34,960 --> 00:20:37,760 Speaker 2: fish or salmon like fish maybe, but never salmon like 460 00:20:37,800 --> 00:20:39,400 Speaker 2: I don't know if it just wasn't done a whole 461 00:20:39,400 --> 00:20:42,280 Speaker 2: lot in that area. My mum, being of Malaysian background, 462 00:20:42,400 --> 00:20:44,439 Speaker 2: I've grown up and she's always had fish and salmon 463 00:20:44,480 --> 00:20:46,560 Speaker 2: like it was something that I think for her culture, 464 00:20:46,680 --> 00:20:49,280 Speaker 2: like fish and salmon was always a very popular part 465 00:20:49,320 --> 00:20:53,159 Speaker 2: of the cuisine. But my dad's grandparents very Caucasian. They 466 00:20:53,200 --> 00:20:55,800 Speaker 2: would just meet treuvech always just mean three beach, and 467 00:20:55,800 --> 00:20:57,840 Speaker 2: even as they got a bit older, if their chewing 468 00:20:57,920 --> 00:20:59,959 Speaker 2: wasn't so great, they went to more like a bit 469 00:21:00,080 --> 00:21:01,800 Speaker 2: of soft chicken or a little bit of sort of 470 00:21:01,840 --> 00:21:04,080 Speaker 2: like turkey or ham or something. They never really fell 471 00:21:04,119 --> 00:21:06,040 Speaker 2: back on like fish or salmon. So I just never 472 00:21:06,119 --> 00:21:09,400 Speaker 2: really saw them eat it. And they both developed, i'd 473 00:21:09,440 --> 00:21:12,359 Speaker 2: say at quite a younger age, like at some stage 474 00:21:12,359 --> 00:21:16,000 Speaker 2: in their seventies the first signs of it, and then 475 00:21:16,119 --> 00:21:19,360 Speaker 2: essentially both passed away from the side effects of that one, 476 00:21:19,480 --> 00:21:21,040 Speaker 2: you know, passed away from a fall and one had 477 00:21:21,040 --> 00:21:23,280 Speaker 2: another fall and had a stroke associated with that, and 478 00:21:23,440 --> 00:21:25,320 Speaker 2: you know that would big fools risks because of the 479 00:21:25,720 --> 00:21:28,120 Speaker 2: Alzheimer's as well. So I think it is really important 480 00:21:28,119 --> 00:21:31,040 Speaker 2: that we start these habits now. We don't wait till 481 00:21:31,040 --> 00:21:33,360 Speaker 2: we get to our sixty seventies eighties and go, oh, 482 00:21:33,400 --> 00:21:36,120 Speaker 2: I need to increase my salmon intake. It's really important, 483 00:21:36,160 --> 00:21:38,320 Speaker 2: particularly if you have children, to get them into the 484 00:21:38,400 --> 00:21:41,240 Speaker 2: regular habit of having fish and salmon. I've given my 485 00:21:41,280 --> 00:21:44,399 Speaker 2: two girls salmon since basically they started solids. And one 486 00:21:44,400 --> 00:21:45,959 Speaker 2: of my friends the other day was like, oh, how 487 00:21:45,960 --> 00:21:47,640 Speaker 2: do you get your kids to eat salmon? My kids 488 00:21:47,680 --> 00:21:49,920 Speaker 2: won't touch it, And again it's something that's just been 489 00:21:50,000 --> 00:21:52,280 Speaker 2: so familiar. David and I eat it two three times 490 00:21:52,320 --> 00:21:54,440 Speaker 2: a week. We always just put it on the girl's plates. 491 00:21:54,480 --> 00:21:55,920 Speaker 2: If they don't eat it, I don't make a fuss 492 00:21:55,920 --> 00:21:57,720 Speaker 2: about it. But as they've gotten a bit older and 493 00:21:57,720 --> 00:21:59,600 Speaker 2: they can have a little bit more salt. Babies don't 494 00:21:59,600 --> 00:22:01,920 Speaker 2: really have you shouldn't give them much salt, but David 495 00:22:01,920 --> 00:22:03,720 Speaker 2: always does a ton of salt on the skin of 496 00:22:03,720 --> 00:22:06,119 Speaker 2: the salmon, makes it really crispy. Both of them just 497 00:22:06,240 --> 00:22:08,960 Speaker 2: love that. I think probably just because it's salty, but peck, 498 00:22:09,000 --> 00:22:10,640 Speaker 2: I'll take the wind. They don't really eat much salt, 499 00:22:10,720 --> 00:22:12,840 Speaker 2: so they're having a bit of salted salmon skin with 500 00:22:12,880 --> 00:22:15,240 Speaker 2: the salt on. And the skin in particular has the 501 00:22:15,320 --> 00:22:17,399 Speaker 2: highest amount of Amiga trees as well, So a lot 502 00:22:17,440 --> 00:22:19,199 Speaker 2: of my clients will say, oh, do I need to 503 00:22:19,200 --> 00:22:20,600 Speaker 2: buy it with the skin on? Can I have it 504 00:22:20,600 --> 00:22:22,680 Speaker 2: with the skin off? If you like it, if you're 505 00:22:22,680 --> 00:22:25,000 Speaker 2: tolerate it, put some salt on, crispin it up. The 506 00:22:25,080 --> 00:22:28,000 Speaker 2: skin of the salmon is the highest amount of Amiga three, 507 00:22:28,080 --> 00:22:30,120 Speaker 2: so definitely don't throw that away. 508 00:22:30,200 --> 00:22:32,720 Speaker 1: Yeah, two thirds is sort of the skin. So it 509 00:22:32,920 --> 00:22:35,359 Speaker 1: actually really interesting if you like it. Yeah. 510 00:22:35,440 --> 00:22:37,359 Speaker 2: Yeah, And if you don't, it's hard because I've been with, 511 00:22:37,520 --> 00:22:39,440 Speaker 2: you know, at a really nice restaurant with girlfriends before 512 00:22:39,480 --> 00:22:41,159 Speaker 2: and they might order the salmon and they're like, oh, 513 00:22:41,200 --> 00:22:43,080 Speaker 2: I don't like the skin, and I'm like, ihll have it, 514 00:22:43,119 --> 00:22:44,600 Speaker 2: and they're like really, I'm like, yeah, give me a 515 00:22:44,680 --> 00:22:45,200 Speaker 2: salmon skin. 516 00:22:45,240 --> 00:22:46,880 Speaker 3: I'll have it because it's so good for you. 517 00:22:47,200 --> 00:22:48,800 Speaker 2: So again, if you're sort of sitting on the fence 518 00:22:48,800 --> 00:22:50,600 Speaker 2: and you're like, oh, I don't really like it, but 519 00:22:50,840 --> 00:22:54,320 Speaker 2: I'll eat it, definitely eat it because it's so important 520 00:22:54,320 --> 00:22:56,240 Speaker 2: for you. And I often say that to my clients, like, 521 00:22:56,400 --> 00:22:58,760 Speaker 2: if you have a strong dislike, or you have an allergy, 522 00:22:58,880 --> 00:23:01,480 Speaker 2: or you'll practically gas bagging to get it down, don't 523 00:23:01,480 --> 00:23:03,200 Speaker 2: eat it and find another way to get your Amiga 524 00:23:03,240 --> 00:23:05,399 Speaker 2: threes in. But if you're someone that's like, look, I 525 00:23:05,400 --> 00:23:07,639 Speaker 2: don't really love salmon, but like, I'll eat it, I 526 00:23:07,720 --> 00:23:09,520 Speaker 2: say to my clients that's where if you're sitting on 527 00:23:09,520 --> 00:23:11,239 Speaker 2: the fence, I'm going to kick up the button. I'm 528 00:23:11,280 --> 00:23:12,800 Speaker 2: going to make you have it because I know how 529 00:23:12,920 --> 00:23:16,159 Speaker 2: powerful and Mega three's are in terms of the inflammation 530 00:23:16,240 --> 00:23:19,080 Speaker 2: pathways in our body and also reducing our risk of 531 00:23:19,359 --> 00:23:21,240 Speaker 2: diseases and that sort of thing. So if you're not 532 00:23:22,040 --> 00:23:24,480 Speaker 2: don't totally hate it, but you're kind of like, oh, 533 00:23:24,480 --> 00:23:26,600 Speaker 2: I can tolerated. I'll eat it if I have to 534 00:23:27,160 --> 00:23:29,200 Speaker 2: absolutely make sure you're having it a few times a 535 00:23:29,200 --> 00:23:31,399 Speaker 2: week because it is so powerful and you don't just 536 00:23:31,440 --> 00:23:33,119 Speaker 2: have to have a salmon fill it. You can crush 537 00:23:33,119 --> 00:23:34,480 Speaker 2: it up, mix it with a bit of you know, 538 00:23:34,600 --> 00:23:37,680 Speaker 2: potato dill, and make it into like salmon patties if 539 00:23:37,680 --> 00:23:39,119 Speaker 2: you want, or you can mix it through like a 540 00:23:39,160 --> 00:23:43,359 Speaker 2: beautiful risotto. You don't just have a plain salmon philip, 541 00:23:43,440 --> 00:23:46,440 Speaker 2: because it is quite a strong taste, I would say, 542 00:23:46,480 --> 00:23:49,000 Speaker 2: so mix it in with things and make sure that 543 00:23:49,040 --> 00:23:51,840 Speaker 2: you can kind of mask that strong flavor if that's 544 00:23:51,880 --> 00:23:53,680 Speaker 2: the sort of thing that turns you off a little bit. 545 00:23:53,880 --> 00:23:56,080 Speaker 2: But where possible, try and eat the skin. And even 546 00:23:56,119 --> 00:23:58,280 Speaker 2: when my kids are really little, I would, you know, 547 00:23:58,359 --> 00:24:00,200 Speaker 2: chop up the skin as well, mix it all and 548 00:24:00,280 --> 00:24:02,640 Speaker 2: then make it into some sort of like salmon patty 549 00:24:02,760 --> 00:24:04,880 Speaker 2: or put it into a risotto, but chop the skin 550 00:24:04,960 --> 00:24:07,000 Speaker 2: up as well, so again they're getting that really high 551 00:24:07,080 --> 00:24:09,760 Speaker 2: dose of AMGA three as well. Onto your next question 552 00:24:09,800 --> 00:24:12,520 Speaker 2: about plant based sauces. Of course, if you're not just 553 00:24:12,560 --> 00:24:15,240 Speaker 2: a fan of the flavor, go to like AMGA three capsules, 554 00:24:15,240 --> 00:24:17,200 Speaker 2: And like Susie said, there are many brands that do 555 00:24:17,359 --> 00:24:20,600 Speaker 2: high doses of that, and most Amega three capsules are 556 00:24:20,640 --> 00:24:23,679 Speaker 2: like horse tablets. They're enormous. They're so massive. So the 557 00:24:23,760 --> 00:24:26,000 Speaker 2: less capsules you can take, in my opinion, the better. 558 00:24:26,040 --> 00:24:28,520 Speaker 2: So i'd always get a client to recommend a higher 559 00:24:28,520 --> 00:24:31,360 Speaker 2: strength one if you don't, if you have an allergy, 560 00:24:31,440 --> 00:24:34,200 Speaker 2: if you're you know, plant based vegan, the next best 561 00:24:34,240 --> 00:24:36,800 Speaker 2: thing you can do is actually algae oil, and that's 562 00:24:36,840 --> 00:24:39,800 Speaker 2: got a quite high amount of plant based Amega three's, 563 00:24:39,800 --> 00:24:44,880 Speaker 2: which is the AJ isn't al Yeah, you're right, heard 564 00:24:44,880 --> 00:24:47,840 Speaker 2: of mind like needs more caffeine in today? So yeah, 565 00:24:47,840 --> 00:24:52,600 Speaker 2: and through diet a salmon, oilyfish, mackerel, sardines, what else. 566 00:24:52,640 --> 00:24:55,240 Speaker 2: And then your plant based sauces, your cheer seeds, your walnut, 567 00:24:55,320 --> 00:24:57,720 Speaker 2: your flax seeds, you know, your burg and soil in. 568 00:24:57,880 --> 00:25:00,000 Speaker 2: Any of those nuts and seeds are really really bad 569 00:25:00,320 --> 00:25:03,240 Speaker 2: to get your plant based sources in, but unfortunately they're 570 00:25:03,280 --> 00:25:06,960 Speaker 2: just nowhere near as powerful as something like a piece 571 00:25:07,000 --> 00:25:08,639 Speaker 2: of salmon is. So again, if you're sitting on the 572 00:25:08,640 --> 00:25:10,280 Speaker 2: fence and you're like, I don't really love it, but 573 00:25:10,440 --> 00:25:12,280 Speaker 2: I can need it if I need to, you're just 574 00:25:12,280 --> 00:25:14,120 Speaker 2: going to get ten times more bang for your buck 575 00:25:14,200 --> 00:25:18,359 Speaker 2: than having to add consistently multiple spoons of these nuts 576 00:25:18,440 --> 00:25:20,320 Speaker 2: and seeds throughout the day. It's just a lot easier 577 00:25:20,320 --> 00:25:22,399 Speaker 2: to get salmon in, but for those who can't, you 578 00:25:22,440 --> 00:25:24,520 Speaker 2: will need to get your healthy nuts and seeds in 579 00:25:24,760 --> 00:25:28,560 Speaker 2: alongside very likely something like an algae oil as well. 580 00:25:29,000 --> 00:25:31,720 Speaker 1: All right, Lynn, Well, moving on to our product review 581 00:25:31,760 --> 00:25:33,440 Speaker 1: of the week, I haven't been to Audi to check 582 00:25:33,480 --> 00:25:36,760 Speaker 1: these out yet, but a very kind listener took a 583 00:25:36,760 --> 00:25:39,879 Speaker 1: snapshot of them because Audi has got some new I 584 00:25:39,880 --> 00:25:43,200 Speaker 1: think they're actually fresh maybe frozen meals, and they're coming 585 00:25:43,240 --> 00:25:46,840 Speaker 1: under the branding Energized Calorie Control, so I thought, we 586 00:25:46,840 --> 00:25:48,359 Speaker 1: haven't done an AUDI product for a while, so I 587 00:25:48,400 --> 00:25:49,159 Speaker 1: have at look at them. 588 00:25:49,160 --> 00:25:50,720 Speaker 3: Because while they had the. 589 00:25:50,680 --> 00:25:54,840 Speaker 1: Fit meal range, which was higher in protein certainly, and 590 00:25:54,840 --> 00:25:56,520 Speaker 1: they had a couple of lower cub options. I think 591 00:25:56,520 --> 00:25:59,040 Speaker 1: there was a chicken with a pea mash and then 592 00:25:59,040 --> 00:26:01,919 Speaker 1: there was also a burner. But these are sort of 593 00:26:02,000 --> 00:26:05,840 Speaker 1: more a smaller portion and really targeting calories. So the 594 00:26:05,880 --> 00:26:10,359 Speaker 1: one that I've been sent is Cheriaki Chicken. It's a 595 00:26:10,359 --> 00:26:13,080 Speaker 1: three hundred and fifty gramd bowl, which is not overly large. 596 00:26:13,119 --> 00:26:16,080 Speaker 1: It does have four point five health stars, but we 597 00:26:16,119 --> 00:26:18,760 Speaker 1: will decide that in a minute, and yeah, let's have 598 00:26:18,840 --> 00:26:21,320 Speaker 1: a look at it. So per serve three forty calories. 599 00:26:21,320 --> 00:26:24,080 Speaker 1: It's got almost thirty five grams of protein lam, which 600 00:26:24,119 --> 00:26:24,600 Speaker 1: is high. 601 00:26:24,800 --> 00:26:25,399 Speaker 3: That's huge. 602 00:26:25,480 --> 00:26:28,320 Speaker 1: Yeah, that is really high for a small three fifty 603 00:26:28,359 --> 00:26:32,200 Speaker 1: grand product. Thirteen grams of fat, but quite low fat 604 00:26:32,240 --> 00:26:35,439 Speaker 1: at just three point seven grams per hundred and the 605 00:26:35,480 --> 00:26:38,879 Speaker 1: carbohydrates and only sixteen point five per c, which is 606 00:26:39,000 --> 00:26:41,320 Speaker 1: very low, a massive eight point eight grams of five 607 00:26:41,359 --> 00:26:43,760 Speaker 1: are huge, and six hundred and nine milligrams of sodium, 608 00:26:43,760 --> 00:26:46,119 Speaker 1: which is actually pretty low for a meal. When I 609 00:26:46,160 --> 00:26:49,640 Speaker 1: look at the ingredients, it's a thirty two percent vegetable 610 00:26:49,720 --> 00:26:54,000 Speaker 1: mixes the base, which is actually nice to see with cabbage, capsicum, carrot, 611 00:26:54,040 --> 00:26:58,320 Speaker 1: spring onion, followed by twenty six percent chicken, which is 612 00:26:58,440 --> 00:27:01,679 Speaker 1: very high, and then fourteen percent tariarchy sauce which has 613 00:27:01,720 --> 00:27:04,560 Speaker 1: a few little additives in it, but overall this is 614 00:27:04,560 --> 00:27:07,639 Speaker 1: one of the best frozen meals I've seen at that 615 00:27:07,800 --> 00:27:09,399 Speaker 1: price point, which I can't tell you what it is, 616 00:27:09,400 --> 00:27:14,000 Speaker 1: but it won't be high. Ping Audi and at those macros. 617 00:27:13,560 --> 00:27:16,080 Speaker 2: You missed the bottom line of the ingredients. You've got 618 00:27:16,280 --> 00:27:19,359 Speaker 2: eda marmoe beans fourteen percent and coliflower fourteen percent right 619 00:27:19,359 --> 00:27:20,879 Speaker 2: on the bottom line. Because I was looking at the 620 00:27:20,880 --> 00:27:22,359 Speaker 2: fiber and I was like, how the heck are you 621 00:27:22,359 --> 00:27:24,800 Speaker 2: getting eight point eight grams of dietary fiber with that? 622 00:27:25,480 --> 00:27:27,639 Speaker 2: It's the ata marmo beans and the cauliflower us that's 623 00:27:27,680 --> 00:27:29,760 Speaker 2: what's booting it and giving the protein a little bit 624 00:27:29,760 --> 00:27:30,200 Speaker 2: of boost. 625 00:27:30,280 --> 00:27:32,720 Speaker 3: Yeah, it's great. Yeah, massive fan. 626 00:27:32,760 --> 00:27:36,080 Speaker 1: I haven't tasted them, but certainly I would be recommending them. 627 00:27:36,080 --> 00:27:39,000 Speaker 1: I think that their carbohydrate load calories are beautiful and 628 00:27:39,040 --> 00:27:42,960 Speaker 1: a really high protein light meal nighttime or even lunch 629 00:27:43,040 --> 00:27:44,560 Speaker 1: really if you had a piece of fruit with it 630 00:27:44,920 --> 00:27:46,600 Speaker 1: to give a bit more carb in the day, whereas 631 00:27:46,600 --> 00:27:49,320 Speaker 1: at night. It's perfect for all the ladies who have 632 00:27:49,320 --> 00:27:51,040 Speaker 1: had enough monoon snack and just need a quick light 633 00:27:51,080 --> 00:27:53,679 Speaker 1: dinner and aren't cooking. So yeah, big fan, and I 634 00:27:53,720 --> 00:27:55,600 Speaker 1: will take myself off to Audi and see which other 635 00:27:55,680 --> 00:27:57,720 Speaker 1: ranges they've got in that it does say on the 636 00:27:57,720 --> 00:28:00,480 Speaker 1: front packet for limited time only, which makes me upset, 637 00:28:00,960 --> 00:28:03,359 Speaker 1: but yeah, we'll see. But I yeah, this top marks 638 00:28:03,359 --> 00:28:05,119 Speaker 1: for me. In I'd say that's probably one of the 639 00:28:05,200 --> 00:28:09,520 Speaker 1: best frozen meals I've seen at that calorie level nutritionally. 640 00:28:09,600 --> 00:28:12,080 Speaker 2: Ever, Yeah, and for some people. You got to appreciate 641 00:28:12,119 --> 00:28:14,840 Speaker 2: that we're not talking. We can't really make an assumption 642 00:28:14,920 --> 00:28:17,240 Speaker 2: for everybody. I would say for the bulk of my clients, 643 00:28:17,280 --> 00:28:19,760 Speaker 2: that's too low. Three hundred thirty calories and a meal 644 00:28:19,920 --> 00:28:22,280 Speaker 2: fifteen grams of carbs, that's too low. So if it 645 00:28:22,359 --> 00:28:24,879 Speaker 2: was me with majority of my clients, I'd be serving 646 00:28:24,880 --> 00:28:26,760 Speaker 2: that with a bit of brown rice or a couple 647 00:28:26,720 --> 00:28:28,560 Speaker 2: of pieces of fruit or something like that, just to 648 00:28:28,600 --> 00:28:31,399 Speaker 2: bump up the overall calorie load and carb load, because 649 00:28:31,400 --> 00:28:33,479 Speaker 2: we do know that a lot of times if you 650 00:28:33,560 --> 00:28:35,520 Speaker 2: underdo it in your main meals, you kind of open 651 00:28:35,560 --> 00:28:38,600 Speaker 2: the floodgates for that, you know, later on snacking. So 652 00:28:38,720 --> 00:28:41,680 Speaker 2: it is something that is great calorie and macro wise, 653 00:28:41,880 --> 00:28:44,360 Speaker 2: but if you are living in a larger body, you're 654 00:28:44,440 --> 00:28:47,800 Speaker 2: quite active, you are genuinely quite hungry. This isn't a 655 00:28:47,880 --> 00:28:50,600 Speaker 2: large portion. So although it might be low calorie, low carb, 656 00:28:50,720 --> 00:28:54,120 Speaker 2: high protein, it might tick all the boxes, just have 657 00:28:54,240 --> 00:28:56,120 Speaker 2: it and sit with it, and if you realize that 658 00:28:56,160 --> 00:28:59,120 Speaker 2: you're still quite hungry, you're far better off to add 659 00:28:59,120 --> 00:29:01,800 Speaker 2: a little something too that a good quality slice of bread, 660 00:29:02,120 --> 00:29:04,200 Speaker 2: you know, half a cup of brown rice, a nice 661 00:29:04,200 --> 00:29:07,000 Speaker 2: piece of fruit afterwards, a banana or something, just to 662 00:29:07,040 --> 00:29:09,480 Speaker 2: bump that up that little bit more, rather than sort 663 00:29:09,480 --> 00:29:11,880 Speaker 2: of eating it, not feeling satisfied and then going and 664 00:29:11,920 --> 00:29:15,080 Speaker 2: having six timntams after dinner. So I just wanted to 665 00:29:15,120 --> 00:29:17,280 Speaker 2: make people aware of that it is quite low calorie. 666 00:29:17,320 --> 00:29:20,200 Speaker 2: So depending on your requirements, you may be somebody who 667 00:29:20,200 --> 00:29:22,520 Speaker 2: needs to add a little something to that meal just 668 00:29:22,520 --> 00:29:24,720 Speaker 2: to kind of round it off that little bit more. 669 00:29:25,240 --> 00:29:27,720 Speaker 1: Sure, it's a very light dinner like it's actually better 670 00:29:27,760 --> 00:29:29,479 Speaker 1: as a lunch if you add something to it. But 671 00:29:29,520 --> 00:29:31,840 Speaker 1: I think it's you know, at times we only need 672 00:29:31,960 --> 00:29:34,480 Speaker 1: just quick options. So yeah, no, I really like it though, 673 00:29:34,480 --> 00:29:36,360 Speaker 1: And I'll have a look and find it if there's 674 00:29:36,360 --> 00:29:39,160 Speaker 1: any other varieties, and we'll come back to you on 675 00:29:39,160 --> 00:29:41,080 Speaker 1: that in the next week or two. All rightly, and 676 00:29:41,120 --> 00:29:42,000 Speaker 1: you want to have a go, you want to have 677 00:29:42,000 --> 00:29:42,600 Speaker 1: a chat today? 678 00:29:43,080 --> 00:29:44,440 Speaker 3: A listener question or. 679 00:29:44,520 --> 00:29:46,680 Speaker 2: I could take over that last section a listener question. 680 00:29:46,880 --> 00:29:49,160 Speaker 2: I've been hearing a lot about the carnival diet. Is 681 00:29:49,160 --> 00:29:51,680 Speaker 2: it a good option? So correct me if I'm wrong. 682 00:29:51,720 --> 00:29:53,880 Speaker 2: The carnival diet is more like a kidogenic diet. Isn't 683 00:29:53,880 --> 00:29:55,840 Speaker 2: it just very low carb, high meat. 684 00:29:55,920 --> 00:30:01,040 Speaker 1: Isn't it carnival diet in this entirely meat and animal 685 00:30:01,080 --> 00:30:05,480 Speaker 1: products excluding all other foods, which includes meat, fish, and 686 00:30:05,480 --> 00:30:10,080 Speaker 1: other animal foods like eggs, and certain dairy products excluding fruits, vegetables, 687 00:30:10,160 --> 00:30:13,440 Speaker 1: legg jums, grains, nuts, and seeds. Now, as dieticians land 688 00:30:13,440 --> 00:30:15,640 Speaker 1: and I love vegetables, so it's probably unlikely we're going 689 00:30:15,640 --> 00:30:16,280 Speaker 1: to be fans of it. 690 00:30:16,320 --> 00:30:18,000 Speaker 3: But what do you think, land, Well. 691 00:30:17,960 --> 00:30:21,120 Speaker 2: I just think why, yeah, why would you do that 692 00:30:21,160 --> 00:30:23,880 Speaker 2: to yourself? But you know, for people who might have 693 00:30:24,080 --> 00:30:26,640 Speaker 2: sensitive tummies and they for a short period of time 694 00:30:26,720 --> 00:30:29,360 Speaker 2: cut out carbohydrates and cut out fruit, they often will 695 00:30:29,400 --> 00:30:32,360 Speaker 2: feel a little bit better initially because sometimes some of 696 00:30:32,400 --> 00:30:35,440 Speaker 2: those carbohydrates people who a bit sensitive the flodmat content 697 00:30:35,600 --> 00:30:38,560 Speaker 2: then can contribute to a little bit of extra bloating 698 00:30:38,680 --> 00:30:41,800 Speaker 2: or every gram of carbohydrate you eat, your body stores 699 00:30:41,800 --> 00:30:45,160 Speaker 2: two to three grams of water. That's very normal, it's science. 700 00:30:45,200 --> 00:30:47,600 Speaker 2: So when people cut carb out of their diet, they 701 00:30:47,600 --> 00:30:50,120 Speaker 2: remove all the breads and the pastas and the biscuits, 702 00:30:50,280 --> 00:30:52,560 Speaker 2: they feel leaner for the first couple of days, the 703 00:30:52,600 --> 00:30:54,480 Speaker 2: first week or two, the scales do a big drop 704 00:30:54,520 --> 00:30:57,400 Speaker 2: and people think, oh my goodness, this is amazing. But 705 00:30:57,600 --> 00:31:01,160 Speaker 2: long term, you're not getting in really any fiber. When 706 00:31:01,160 --> 00:31:04,120 Speaker 2: we know that fiber is like magic for your body 707 00:31:04,360 --> 00:31:07,040 Speaker 2: and improves your gut health. It helps things work properly 708 00:31:07,120 --> 00:31:09,720 Speaker 2: digestion wise. You know, your gut health is linked to 709 00:31:09,720 --> 00:31:12,840 Speaker 2: your immunity, your mental health. It's so important for so 710 00:31:12,880 --> 00:31:15,680 Speaker 2: many reasons within your body so you're getting a huge 711 00:31:15,800 --> 00:31:17,680 Speaker 2: lack of fibers, so I imagine that a lot of 712 00:31:17,680 --> 00:31:21,200 Speaker 2: people may feel quite constipated. Also, there is very strong 713 00:31:21,240 --> 00:31:23,800 Speaker 2: research that too much red meat and too much process 714 00:31:23,880 --> 00:31:26,360 Speaker 2: meat definitely aren't good for you in the diets. So 715 00:31:26,640 --> 00:31:29,479 Speaker 2: for me, I would never recommend this. You could do 716 00:31:29,600 --> 00:31:32,760 Speaker 2: perhaps a modified version, where again I would just consider 717 00:31:32,800 --> 00:31:35,440 Speaker 2: that healthy eating. If you wanted to prioritize more red 718 00:31:35,440 --> 00:31:38,200 Speaker 2: meats and proteins and have a very you know, limited 719 00:31:38,240 --> 00:31:40,560 Speaker 2: amount of carbohydrates, but fill up on all your fruits 720 00:31:40,560 --> 00:31:43,120 Speaker 2: and veggies, you can still get a decent amount. I 721 00:31:43,120 --> 00:31:45,239 Speaker 2: wouldn't be recommending it, but you can. I think a 722 00:31:45,240 --> 00:31:48,640 Speaker 2: modified version of this for some people may work well, 723 00:31:48,920 --> 00:31:50,880 Speaker 2: but for me it's more just like a diet. It's 724 00:31:50,960 --> 00:31:53,640 Speaker 2: just it's severely restrictive. You're lacking in a lot of 725 00:31:53,760 --> 00:31:57,040 Speaker 2: essential nutrients. Your carbs, the good whole grain varieties can 726 00:31:57,080 --> 00:31:59,719 Speaker 2: provide things like B vitamins like I would just struggle 727 00:31:59,760 --> 00:32:02,200 Speaker 2: to see how you wouldn't have to take multiple, multiple 728 00:32:02,240 --> 00:32:05,160 Speaker 2: supplements on a diet like that and then probably still 729 00:32:05,160 --> 00:32:07,080 Speaker 2: be quite constipated at the end of the day. So 730 00:32:07,160 --> 00:32:09,959 Speaker 2: for me, as dieticians, it's all about balance, and I 731 00:32:10,000 --> 00:32:11,880 Speaker 2: just don't see any reason to cut out all of 732 00:32:11,880 --> 00:32:14,200 Speaker 2: your fruits and veggies and some of your good quality 733 00:32:14,240 --> 00:32:16,960 Speaker 2: hole grains, which again we know there's very strong research 734 00:32:17,000 --> 00:32:19,720 Speaker 2: that not only do too much process red meats, and 735 00:32:19,760 --> 00:32:23,239 Speaker 2: red meats contribute to worse off health that comes then 736 00:32:23,280 --> 00:32:26,280 Speaker 2: when you're not getting enough good quality whole grains, you're 737 00:32:26,320 --> 00:32:28,200 Speaker 2: not getting some of the benefits of that either, because 738 00:32:28,200 --> 00:32:30,120 Speaker 2: we certainly have research on the flip side of that 739 00:32:30,360 --> 00:32:32,880 Speaker 2: to show that your good quality hole grains also help 740 00:32:32,960 --> 00:32:35,480 Speaker 2: prevent a lot of different types of diseases as well. 741 00:32:35,600 --> 00:32:37,800 Speaker 2: So it's all about balance at the end of the day. 742 00:32:37,840 --> 00:32:39,760 Speaker 2: But I think people just like to do these super 743 00:32:39,800 --> 00:32:42,320 Speaker 2: restrictive things. See the scale go down and go, oh, 744 00:32:42,360 --> 00:32:45,320 Speaker 2: I feel amazing, But you also forget that following something 745 00:32:45,360 --> 00:32:47,960 Speaker 2: like this, you probably cut out the heavy pastas and 746 00:32:48,000 --> 00:32:50,600 Speaker 2: the biscuits and the snacks and the ultra processed foods 747 00:32:50,600 --> 00:32:53,600 Speaker 2: and all the alcohol. That's probably why you feel so 748 00:32:53,720 --> 00:32:55,520 Speaker 2: much better, not the fact that you cut out the 749 00:32:55,520 --> 00:32:58,000 Speaker 2: majority of the fruits and veggies and the good quality 750 00:32:58,000 --> 00:32:59,240 Speaker 2: types of carbs in your diet. 751 00:33:00,080 --> 00:33:02,160 Speaker 1: So fine, people say they do these diets, but that's 752 00:33:02,200 --> 00:33:05,240 Speaker 1: convenient dieting for you, Like, they do it occasionally, but 753 00:33:05,280 --> 00:33:07,560 Speaker 1: if they're going to a business dinner or party, you know, 754 00:33:07,600 --> 00:33:09,320 Speaker 1: they're very happy to ditch it for all the food 755 00:33:09,320 --> 00:33:12,440 Speaker 1: that's on off are Like, I just feel like it's 756 00:33:12,480 --> 00:33:15,760 Speaker 1: a few extremists and then people just occasionally all eat 757 00:33:15,760 --> 00:33:17,680 Speaker 1: a lot more meat, and so I'm doing carnibal diets. 758 00:33:17,720 --> 00:33:20,959 Speaker 1: So yeah, I think that there's better diets out there, 759 00:33:21,040 --> 00:33:23,200 Speaker 1: knowing and particularly when it comes to red meat, knowing 760 00:33:23,240 --> 00:33:26,720 Speaker 1: that the recommendations to reduce the risk of digestive cancers 761 00:33:26,720 --> 00:33:29,080 Speaker 1: is it four fifty grams a week or three fifty 762 00:33:29,120 --> 00:33:31,560 Speaker 1: grams a week total, So it's a pretty hard diet 763 00:33:31,560 --> 00:33:34,120 Speaker 1: to do when you are eating that way. So certainly 764 00:33:34,160 --> 00:33:36,400 Speaker 1: for women in digestive comfort, it's certainly not a diet 765 00:33:36,440 --> 00:33:39,200 Speaker 1: I either use recommend or have really ever seen any 766 00:33:39,240 --> 00:33:40,560 Speaker 1: decent results from either. 767 00:33:40,680 --> 00:33:43,680 Speaker 3: So yeah, I think leave it on the shelf, all right. 768 00:33:43,760 --> 00:33:43,960 Speaker 2: Liam. 769 00:33:44,000 --> 00:33:45,480 Speaker 1: That brings us to the end of the initiation couch 770 00:33:45,480 --> 00:33:47,880 Speaker 1: for another week. Please keep telling your friends about us 771 00:33:47,920 --> 00:33:50,320 Speaker 1: so we can continue to grow and check us out 772 00:33:50,320 --> 00:33:53,160 Speaker 1: our new supplement range designed by dietitians. And we'll see 773 00:33:53,160 --> 00:33:55,280 Speaker 1: you next Wednesday for our regular episode. 774 00:33:55,320 --> 00:33:56,080 Speaker 3: Drop have a good 775 00:33:56,080 --> 00:34:11,200 Speaker 2: Week, catch you all next week.