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Speaker 1: You're a sweet or a savory person at breakfast time.

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Speaker 1: We've known for some time that there are numerous health

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Speaker 1: benefits associated with both a higher protein and a lower

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Speaker 1: GI breakfast option, but new research has recently shown when

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Speaker 1: it comes to blood glucose control as savory, protein based

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Speaker 1: breakfast can actually come up trumps. Hi. I'm Leanne Ward

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

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Speaker 1: The Nutrition Cap, a bi weekly podcast that gives you

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

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Speaker 1: in the world of health and nutrition, as well as

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Speaker 1: the latest on blood sugar control and breakfast. Today we

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Speaker 1: share our best tips for managing the winter hunger that

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Speaker 1: is well and truly kicked in for many of our clients,

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Speaker 1: and our listener question is all about garlic as the

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Speaker 1: altimate winter super food. Does it actually work? So jumping

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Speaker 1: straight in, Susie, you found some really interesting research this

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Speaker 1: week that looked at blood sugar control following breakfast. So

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Speaker 1: the study was called the effects of a high protein

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Speaker 1: diet at breakfast on post perandial glucose levels at dinner

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Speaker 1: time in healthy adults. So it's new research published in

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Speaker 1: the Journal of Nutrients in January twenty twenty three for

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Speaker 1: anybody that was wanting to go and have a look.

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Speaker 1: And it was an interesting study, it's probably not something that,

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Speaker 1: I guess, we can write into clinical practice. It was

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Speaker 1: only a very small studied involve twelve young participants, so

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Speaker 1: three men and nine ladies. So it wasn't like these

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Speaker 1: guys were INJULM resistant or in their fifties, or they

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Speaker 1: weren't exercising or anything like that. They were healthy young people,

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Speaker 1: so we had to take the results with a grain

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Speaker 1: of salt. But essentially what it was was a randomized

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Speaker 1: crossover design of these twelve young, healthy participants, like they

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Speaker 1: mentioned a few times, and they performed four diet trials.

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Speaker 1: So the first one was they gave them a normal

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Speaker 1: breakfast and then they skipped lunch. The second one they

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Speaker 1: gave them a high protein breakfast and then they skipped lunch.

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Speaker 1: The third diet trial they did a normal breakfast and

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Speaker 1: a normal lunch, and the fourth dart trial was a

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Speaker 1: high protein breakfast and then a normal lunch, and they

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Speaker 1: did that over a two week period. Now all of

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Speaker 1: the meals were completely provided to the participant, so that

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Speaker 1: makes it, I guess like a bit of a better

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Speaker 1: well designed trial letting them kind of fend for themselves

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Speaker 1: with the food. So basically what happened was they hooked

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Speaker 1: them up to continuous glucose monitoring during these diet trials

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Speaker 1: and they use that to assess their blood glucose level

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Speaker 1: during the whole experiment. Now, I don't think that these

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Speaker 1: people were diagnosed diabetics or diagnosed with insulin resistance or

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Speaker 1: anything like that, so they were healthy individuals. So if

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Speaker 1: you yourself have type two diabetes or insulin resistance, you know,

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Speaker 1: we need to take these results with a grain of salt.

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Speaker 1: But basically it does. It does tell us what we

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Speaker 1: sort of already knew that most people healthy or you know,

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Speaker 1: struggling with diabetes probably do better with a higher protein,

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Speaker 1: lower GI breakfast. So essentially, the results suggested that when

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Speaker 1: compared with a normal breakfast, a higher protein breakfast option

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Speaker 1: suppressed the post perandual glucose level after breakfast a little

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Speaker 1: bit more and the one and a half hour after

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Speaker 1: lunch glucose readings as well. And then during the lunch option,

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Speaker 1: the higher protein breakfast diet also suppressed the dinner and

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Speaker 1: the overall glucose levels for the day, but there was

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Speaker 1: no significant difference found when those participants actually skip lunch,

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Speaker 1: So skipping lunch didn't seem to help the blood glucose control,

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Speaker 1: but the higher protein breakfast, a balance lunch, and then

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Speaker 1: the dinner did actually seem to help the blood glucose control.

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Speaker 1: So I think it kind of I guess Susie tells

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Speaker 1: us what we already know, but it's a really good

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Speaker 1: reminder that we want to have a nice balance breakfast,

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Speaker 1: we want to have a nice balance lunch, and then

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Speaker 1: we want to have a nice balanced dinner as well.

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Speaker 1: So it kind of just reaffirmed what we know about

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Speaker 1: healthy balance eating. We don't have to do anything crazy.

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Speaker 1: We don't have to, you know, completely skip meals or

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Speaker 1: cut out all carbs all together. But the balancing of

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Speaker 1: the macro nutrients and the timing of our meals, making

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Speaker 1: sure that we're having enough time and giving the body

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Speaker 1: time to digest the food, not constantly snacking and grazing

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Speaker 1: in between all of our meals, they are some of

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Speaker 1: the best things that we can do in terms of

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Speaker 1: blood sugar regulation. What did you take away from this

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Speaker 1: new research suits.

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Speaker 2: Well, I thought it was fascinating because it was very specific,

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Speaker 2: and I came across it because there's a girl on

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Speaker 2: Instagram called the Glucose Goddess and she does some great stuff.

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Speaker 3: She's probably the first. I think.

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Speaker 2: She's a biochemist who has made blood glucose monitoring a

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Speaker 2: little bit sexy because you and I as dieticians, know

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Speaker 2: that glucose control is everything, particularly as we get older.

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Speaker 2: It has a profound effect over our appetite regulation, our

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Speaker 2: risk of developing diabetes, our risk of developing insul and resistance,

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Speaker 2: and just how we feel each day, and certainly even

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Speaker 2: leand cellular aging. You know, even if you don't have

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Speaker 2: weight issues or issues with glucose regulation, or a family

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Speaker 2: history of diabetes, even aging. You know, we none of

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Speaker 2: us want to age prematurely, so our glucose control will

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Speaker 2: have a high impact over the health of ourselves on

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Speaker 2: a daily basis, and as such, how our skin even

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Speaker 2: looks and feels. So it's really something I would encourage

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Speaker 2: people to really start to think about.

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Speaker 3: And we've known that, you know, looking at.

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Speaker 2: Carbohydrate load is relevant. We've heard about glacemic index, which

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Speaker 2: is how quickly or how slowly blood glucose rise or

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Speaker 2: fall after eating carbohydrate based foods.

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Speaker 1: Now.

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Speaker 2: This was a very interesting study because it compared four

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Speaker 2: different dietary variables, and admittedly it was on normal weight people,

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Speaker 2: but that is important because we want to understand long

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Speaker 2: term the effect on glucose control, and anecdotally I have

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Speaker 2: always said that a savory or not so sweet breakfast is.

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Speaker 3: Better for appetite regulation.

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Speaker 2: In my clinical experience, if you keep away from sweet

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Speaker 2: food in the first half of the day, I find

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Speaker 2: it much easier as soon as you hit the ground

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Speaker 2: running with sweet stuff in the morning, whether it's a

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Speaker 2: bowl of more refined cereal and plain milk, or plain

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Speaker 2: sour dough with jam, or just butter, which is primarily

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Speaker 2: carbohydrate and as such sweet, you know once it goes

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Speaker 2: to digest, or even picking up something on the go,

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Speaker 2: they're generally very high refined carbohydrate options. So to me,

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Speaker 2: it just confirmed a belief I've always had that higher

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Speaker 2: protein is better for glucose control.

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Speaker 3: But I will also term it as satiety now.

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Speaker 2: I think one of the key things we want our

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Speaker 2: listeners to take aways not to say that cereal is bad,

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Speaker 2: toast is bad. What I would say is you've got

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Speaker 2: to pay attention to the macros of your breakfast mix.

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Speaker 2: And if you do prefer things like oats or even

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Speaker 2: a cereal, you just want to balance that protein out.

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Speaker 2: So for example, if you love breakfast cereal or oats,

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Speaker 2: just make sure you're having it with a high protein

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Speaker 2: yogurt or sprinkle protein powder on that mix. Or if

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Speaker 2: you're having a smoothie, make sure it does have some

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Speaker 2: protein yogurt or adding protein powder. Or if you like

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Speaker 2: playing toasts, sure, but seek out one of the new

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Speaker 2: higher protein loaves and spread it with one of the

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Speaker 2: no added sugar jams that you can find. So there's

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Speaker 2: certainly nutritional ways around it. But for me, the take

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Speaker 2: home message is there's certainly evidence growing to show that

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Speaker 2: our overall glucose control is heavily influenced by that first

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Speaker 2: meal of the day, and ensuring you've got nutritional balance

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Speaker 2: with at least I would say twenty grams of protein

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Speaker 2: is my preference. Now, this study was a little bit

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Speaker 2: unusually and like they had kind of odd breakfast. It

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Speaker 2: was more like a salad in the morning with plain yogurt,

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Speaker 2: not necessarily foods that the average person.

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Speaker 3: Would have for breakfast.

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Speaker 2: But I think that the key thing for me is yes,

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Speaker 2: that you've got to tick that protein box. And I'll

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Speaker 2: notice over time my clients will urge towards higher carb options.

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Speaker 2: So suddenly they'll have a sour dough with ava on

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Speaker 2: it for breakfast, or they'll have a bowl of oats,

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Speaker 2: which is fine, but they're not getting anywhere near the

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Speaker 2: amount of milk, or they're having a plant based milk

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Speaker 2: like an oat milk or an almond milk, which is

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Speaker 2: primarily carbohydrate with very little, if any protein. She's got

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Speaker 2: to constantly be aware of that, particularly women in their

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Speaker 2: forties and fifties, but also all of us, you know,

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Speaker 2: as it's proving and we understand more about the power

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Speaker 2: of glucose control because we all will anyone who has

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Speaker 2: struggled with weight will know that that feeling of insatiable

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Speaker 2: hunger and just not feeling satisfied is really sort of

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Speaker 2: distracting in the day as well. So it's as much

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Speaker 2: of a performance based eating as it is for weight control.

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Speaker 2: So I think we'll continue to bring more of these

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Speaker 2: studies because, as I said, I actually just came across

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Speaker 2: it because I was following the glucose Goddess myself, and

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Speaker 2: she does reference quite a lot of the material, So yeah,

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Speaker 2: it's worth keeping an eye on that, and we'll continue

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Speaker 2: to come to it, and yeah, do a quick checking

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Speaker 2: your breakfast and higher protein options have a number of

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Speaker 2: health benefits. Not only are the protein rich foods tend

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Speaker 2: to be higher in nutrients like calcium and iron, but

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Speaker 2: now we're understanding perhaps a quite powerful effect on glucose

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Speaker 2: control right through the day, which is really really important.

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Speaker 3: All rightly, and we're moving.

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Speaker 2: On to a topic that has really been on my

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Speaker 2: mind this week. And then when I mentioned it to you,

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Speaker 2: you are like, oh my god, Yes, So I have

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Speaker 2: had a lot of very hungry clients. Now, maybe it's

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Speaker 2: the time of year, the temperature has dropped. Maybe it's

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Speaker 2: because we're nearing the middle of the year and everyone's

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Speaker 2: healing a bit blah. Maybe it's vitamin D levels dropping

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Speaker 2: because we're not getting much sunlight. I don't know what

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Speaker 2: it is, but we thought it just timely to really

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Speaker 2: discuss how you can, for want of a better description,

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Speaker 2: company without overdoing it. Because what I'm noticing, and you

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Speaker 2: gave it an example as well, is my clients are

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Speaker 2: eating much larger volumes of food than they were before.

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Speaker 2: So they're having the salad, plus they're having some extra

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Speaker 2: salmon or tuna with it. Then they're having a couple

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Speaker 2: of crackers, and then they're having yoga, and it's just

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Speaker 2: sort of hunger that goes right through the day and

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Speaker 2: just ends up to what I would describe over eating

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Speaker 2: trying to satisfy something that they're not sure what's going on.

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Speaker 2: So my biggest and greatest take home at this time

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Speaker 2: of year is a salad is probably not going to

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Speaker 2: cut it if you're feeling the cold and struggling, because psychologically,

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Speaker 2: we are often programmed to think of a salad as

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Speaker 2: not only a summer meal, but a light meal and

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Speaker 2: some sort of a healthy diet type product, And particularly

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Speaker 2: if you've been having that through summer and when it's

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Speaker 2: cold outside, you will feel one hundred percent more satisfied

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Speaker 2: and psychologically think that you've actually eaten if you have

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Speaker 2: a hot meal in the day. So it's something we've

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Speaker 2: seen from research that people in our minds, if you

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Speaker 2: have a couple of crackers, and even if it's got

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Speaker 2: tuna and a whole salad with it, you don't necessarily

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Speaker 2: interpret that as a meal because to you, that's just

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Speaker 2: it'sy food. Whereas as soon as you sat down and

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Speaker 2: have you know, some leftover lasan yeah with vegetables, or

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Speaker 2: a baked potato with tuna or salmon on top, or

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Speaker 2: you know, eggs on toast or a vegetable omelet. Straight

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Speaker 2: away you register that that is a meal. You sit

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Speaker 2: down to eat it, it's with a knife and fork.

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Speaker 2: It takes a long time to eat. And also I

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Speaker 2: believe it's part of the hotness and the digestion rate

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Speaker 2: and the fact that those kinds of meals will have

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Speaker 2: a lot more protein and vegetables psychologically is a lot

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Speaker 2: more satisfying. So if you're a salad and cracker person

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Speaker 2: or a rat person, it's time to ditch it if

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Speaker 2: you're struggling with your appetite and go for something warm.

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Speaker 2: So you can literally have an entire toasted protein bread

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Speaker 2: sandwich and a whole bowl of soup that will come

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Speaker 2: in at less than five hundred calories and I guarantee

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Speaker 2: you will not need afternoon tea. But if you've had

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Speaker 2: that same mix as a salad, so a salad with

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Speaker 2: tuna and some carbohydrate like corn going in, you will

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Speaker 2: not interpret it as feeling even though the nutrient and

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Speaker 2: calorie contents not dissimilar. So I'm a big fan of

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Speaker 2: the warming lunches and killing the appetite early so you're

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Speaker 2: not chasing your tail all day and getting to that

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Speaker 2: terrible munching where you have a bit here at three,

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Speaker 2: a bit more at four, and eat all the way

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Speaker 2: through to a dinner time.

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Speaker 1: And I will say, it's actually a great time to

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Speaker 1: work with a dietitian through winter, so you come out

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Speaker 1: the other side and you're ready for spring and summer,

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Speaker 1: and you're getting some fabulous results because you and I

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Speaker 1: both have clients that are really struggling at the moment.

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Speaker 1: It's a massive drop in the weather, it's the rain,

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Speaker 1: you know, throw in a period that week as well,

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Speaker 1: and it's just like all sorts of crazy insatiable hunger.

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Speaker 1: So I'm telling my clients the exact same thing. We

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Speaker 1: have to go for more of the hotter options, the

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Speaker 1: more comfort type food, but really bolked with tons of veggies.

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Speaker 1: So my client the other day was like, I just

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Speaker 1: wann a toasted sandwich, and I was like, great, let's do.

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Speaker 1: Let's use some high protein bread. And she had a

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Speaker 1: side salad on the side, so that for her worked

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Speaker 1: really well. You know, I've got other clients who were

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Speaker 1: big into soups at this time of year for a

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Speaker 1: tart as we do a lot of We do a

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Speaker 1: lot of slow cooked veggie based curries with tons of

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Speaker 1: legumes in them, served with a bit of quinoir, that

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Speaker 1: sort of thing. But there's heaps of even higher protein

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Speaker 1: soups in the supermarket, Like if you don't have time

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Speaker 1: head into Calls or will Wears, there's quite a few

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Speaker 1: good brands. Susie and I have showcased quite a few

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Speaker 1: of them on our own Instagram accounts, but also on

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Speaker 1: the Nitiution Couch Instagram page and on the potty as well.

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Speaker 1: There's some great high protein soup options as well. So

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Speaker 1: you can have your salads if you want, but make

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Speaker 1: sure there's a hot component to it. Do you want

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Speaker 1: like get one of those road tisser style you know,

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Speaker 1: the roast chickens and actually pull off the warm chicken

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Speaker 1: rest and put that into your salad if you want,

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Speaker 1: or have a nice high protein soup alongside your tuna

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Speaker 1: wrap or whatever you're doing. You can balance both options,

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Speaker 1: but if you're really feeling like you're not satisfied, or

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Speaker 1: you are wanting to oversnack. It is really time to

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Speaker 1: kind of shake up the lunch option. Most of us

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Speaker 1: are pretty confident with a hot dinner and even a

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Speaker 1: hot breakfast. A lot of people will do, you know,

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Speaker 1: porridges and eggs on toast in winter. But it's really

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Speaker 1: the lunch that Susie and I are both noticing in

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Speaker 1: our clients that a lot of them are falling down

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Speaker 1: in which is then driving that hunger to snack all

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Speaker 1: afternoon or that tends to over eat at dinner time

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Speaker 1: as well. So make sure if it is genuine hunger

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Speaker 1: you're building in an afternoon tea snack, Because most people

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Speaker 1: are trying to go from lunch to dinner, particularly if

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Speaker 1: your lunch is early around twelve o'clock and dinner's not

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Speaker 1: till seven, seven thirty, even later eight o'clock, it's really

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Speaker 1: really difficult to get that long between meals without actually

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Speaker 1: having a snack as well. So packing like a higher

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Speaker 1: protein snack and taking that to work is a great

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Speaker 1: option as well. And then a little bit of a

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Speaker 1: lighter dessert that's nice and warming as well, so like

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Speaker 1: a little hot chocolate, maybe a nice chaied tea, SOUSI

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Speaker 1: put up a great granola not a granola or a baked

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Speaker 1: ope recipe. That was the last episode, wasn't we talked

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Speaker 1: about like.

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Speaker 2: A on our Wednesday motivational episode. Yet that recipe I'll

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Speaker 2: be up on our Instagram.

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Speaker 1: Yeah, we could use a little bit of that crumble on

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Speaker 1: top of a little bit of yoga, or a little

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Speaker 1: bit of crumble on top of a baked a baked

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Speaker 1: apple or something like that can be a really nice, lighter,

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Speaker 1: warming dessert option as well. So there's lots of options,

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Speaker 1: But just take stock of the hunger and recognize, you know,

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Speaker 1: is this actual true hunger or do I just feel

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Speaker 1: like something that's warming and comforting because it is cold

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Speaker 1: and rainy, or I am period a week or whatever

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Speaker 1: it might be. Really ask yourself, is this true genuine

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Speaker 1: hunger or am I just craving something more comfort food

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Speaker 1: related because it's weather related? And both are okay, but

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Speaker 1: they'll probably dictate what choices that you make when it

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Speaker 1: comes to meal times as well.

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Speaker 2: And some of my other favorites. I mentioned eggs because

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Speaker 2: they're so quick and easy and also budget friendly at

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Speaker 2: this time of year.

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Speaker 3: I think with the.

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Speaker 2: Soups, either opt for a soup like the Hinz protein

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Speaker 2: soup that's got a decent amount of protein in it,

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Speaker 2: or go for a plain veggie and then team that

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Speaker 2: with a toasted sandwich or a toasted wrap. I love

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Speaker 2: leftovers leam because they're budget friendly. You can keep complete control,

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Speaker 2: like shits are and roast veggies. Just cook a little

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Speaker 2: bit extra. Everyone loves that. If you want to make

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Speaker 2: yourself a tray dish, so you could make a lasagna,

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Speaker 2: only put two or three sheets of actual pasta through

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Speaker 2: it and layer it with veggies instead and lean meat.

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Speaker 2: Put loads of veggies through the sauce. Like that's a

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Speaker 2: great filling lunch and you have pasta, you'll feel really satisfied.

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Speaker 2: And you know what else, I'm a big fan of

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Speaker 2: a frozen meal because from a cost perspective, you know,

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Speaker 2: they can be pretty good. Like I was in Aldi

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Speaker 2: and their actual like plate meals like chicken and veggies.

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Speaker 2: You think, O, it's frozen, they're five dollars. The protein

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Speaker 2: was like twenty one grams, the carb was thirty. You know,

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Speaker 2: sure it's better if you make your own, but if

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Speaker 2: you're on a budget, that's a pretty good lunch and

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Speaker 2: better calorie wise than most of the fast food options,

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Speaker 2: So there are loads of varieties of things you can

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Speaker 2: go for and nutritionally, I guarantee you if you're getting

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Speaker 2: those terrible munchies come through four o'clock and just wanting

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Speaker 2: to snack the whole afternoon, swap to a hot lunch

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Speaker 2: and you won't look back.

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Speaker 1: And then following on without winter trend, a listener question

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Speaker 1: of the week that came through was regarding garlic supplements.

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Speaker 1: So this was a really interesting question because I think

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Speaker 1: a lot of times, you know, this time of year,

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Speaker 1: people are taking the vitamin.

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Speaker 3: C, echination build chingxing, yeah, and olive olivelyaf yeah.

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Speaker 1: David's a big fan of the olive leaf actually, and

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Speaker 1: when I'm saying I don't normally take that, yep. So

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Speaker 1: we're taking a lot of upplements of this timing year.

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Speaker 1: But this question was specifically around garlic, and I think

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Speaker 1: that there was a very interesting article on the news

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Speaker 1: this week Susi, and it says that study finds that

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Speaker 1: Australian garlic, not international Australian garlic, kills the covid and

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Speaker 1: flu virus with a ninety nine point nine percent efficacy,

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Speaker 1: And I thought all that is an interesting study, and

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Speaker 1: it was for a couple of reasons. So essentially the

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Speaker 1: people who have done this study have not actually published

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Speaker 1: the result, so that's one of the first interesting things,

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Speaker 1: but they've put out a couple of headlines around this

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Speaker 1: right to get the media talking. So it was done

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Speaker 1: by the Melbourne's Doughty Institute and it was funded by

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Speaker 1: the Australian Growing Garlic Association basically, so there was obviously

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Speaker 1: a little bit of ethical considerations there, but essentially what

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Speaker 1: it showed was that they had Australian grown garlic and

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Speaker 1: after eighteen months of in vitro testing, it actually showed

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Speaker 1: that it killed off ninety nine point nine percent, or

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Speaker 1: a threefold increase killing off this CoV two and also

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Speaker 1: the influenza diseases by a three log fold increase, which

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Speaker 1: equated to a ninety nine point nine percent efficacy. Basically,

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Speaker 1: it's a bit hard to read because it's not the

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Speaker 1: full study hasn't been published, but essentially a lot of

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Speaker 1: health authorities have come out dismissing this and saying, look,

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Speaker 1: you need to take it with a grain of salt,

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Speaker 1: like the results haven't even been published. So there was

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Speaker 1: a lot of I guess media talk around this, but

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Speaker 1: what we do know from a nutrition perspective is that

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Speaker 1: garlic is a natural source of prebotic, so garlic helps

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Speaker 1: to feed the good back to you in our gut.

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Speaker 1: We also know that the majority of our immune system

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Speaker 1: is made in our gut, so if you are someone

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Speaker 1: that constantly gets sick, I would very much be looking

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Speaker 1: to support my gut health with natural sources of pre

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Speaker 1: and probotic. So I'm big into garlic. I don't really

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Speaker 1: recommend that my client's supplement with it. I just recommend

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Speaker 1: that we throw onion and garlic from the prebotic perspective

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Speaker 1: into pretty much every recipe in every meal that I

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Speaker 1: give my clients. Like normally, if they send me a

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Speaker 1: recipe they want to make and it's got two cloves

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Speaker 1: of garlic for say four or six serves, I'll be like,

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Speaker 1: let's up that to six six cloves with six serves.

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Speaker 1: You'll have to brush your teeth afterwards, but you're going

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Speaker 1: to get some great benefits from a gut health and

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Speaker 1: immunity perspective. So I just thought this was really interesting.

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Speaker 1: I wouldn't be saying, you know, take a high strength

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Speaker 1: austrain garlic and that I'll basically give you a ninety

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Speaker 1: nine point nine percent chance of you know, killing off

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Speaker 1: COVID or the flu. I don't think we can infer

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Speaker 1: that at all. I think the fact that the study

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Speaker 1: was funded by the industry body itself. They haven't actually

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Speaker 1: published the results, but when you read more into it,

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Speaker 1: it does sound like they've taken out a patent against

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Speaker 1: this particular strain of garlic, which then they're going to create.

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Speaker 1: I think it's said in the article either supplements or

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Speaker 1: a bit of a garlic oil and then sell that.

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Speaker 1: So whether or not they haven't published the results because

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Speaker 1: they want to get the patent through first and they

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Speaker 1: want to be the one selling you know, the supplements there,

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Speaker 1: or whether there's something potentially a little bit dodgy or

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Speaker 1: unethical in the results, I'm not sure. So I don't

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Speaker 1: think we can really say that taking garlic will basically

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Speaker 1: prevent you from getting anything. But I really don't think

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Speaker 1: it's going to harm you. But I also do think

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Speaker 1: that we should be doing it from a food first approach,

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Speaker 1: like we always recommend Susie so waking on in a

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Speaker 1: garlic into everything. We know that that's one of the

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Speaker 1: best things you can do in terms of your gut

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Speaker 1: healthy immunity, and I don't think you can really go

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Speaker 1: wrong there.

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Speaker 2: We have known for some time that there's very powerful

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Speaker 2: antibacterial and microbiobiohal properties of garlic, and actually ginger has

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Speaker 2: some evidence as well. So I think, like you describe

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Speaker 2: the concern is that it's not about popping a pill.

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Speaker 2: You know, this is about the synergistic effects of food.

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Speaker 2: And certainly we know that any respiratory condition, including COVID,

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Speaker 2: is a pro inflammatory condition. So as much as we

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Speaker 2: can factor in a natural anti inflammatory diet and have

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Speaker 2: that as our based one, it's only going to improve

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Speaker 2: our immune function. And that is why people who have

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Speaker 2: COVID or get it several times, the ones who have

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Speaker 2: other disease states that are pro inflammatory struggle to recover.

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Speaker 2: To me, that's just you can observe that with people

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Speaker 2: that we know, whereas of course, when we run down,

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Speaker 2: we get more likely to get colds and fluid if

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Speaker 2: our baseline diet's not good. You know, I don't think

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Speaker 2: this is rocket science, which is why when you sent

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Speaker 2: it to me, I was like.

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Speaker 3: Oh, let's be borrowing isn't it.

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Speaker 2: But you know, I think it does remind us that

436
00:20:13,240 --> 00:20:16,040
Speaker 2: it is a food first approach, and certainly we've known

437
00:20:16,080 --> 00:20:18,800
Speaker 2: for many years that people who have that high intake

438
00:20:18,880 --> 00:20:22,440
Speaker 2: of those high antioxidant foods. We certainly know there's medicinal

439
00:20:22,480 --> 00:20:26,120
Speaker 2: effects of foods like onions, garlic, ginger, you know, all

440
00:20:26,160 --> 00:20:29,440
Speaker 2: of those things should absolutely be in the baseline diet.

441
00:20:29,440 --> 00:20:31,760
Speaker 2: Would I be rushing at and adding a clove of

442
00:20:31,800 --> 00:20:35,280
Speaker 2: garlic to my smoothie? Absolutely not. But like Yulia, and

443
00:20:35,280 --> 00:20:37,760
Speaker 2: whenever I cook or make a soup, it's got a

444
00:20:37,800 --> 00:20:39,560
Speaker 2: base of onion and garlic, and I would do that

445
00:20:39,560 --> 00:20:41,880
Speaker 2: two or three times a week naturally. So if you're

446
00:20:41,920 --> 00:20:44,359
Speaker 2: not someone who cooks a lot at home, and you

447
00:20:44,440 --> 00:20:46,480
Speaker 2: do eat foods away from the home, and you're starting

448
00:20:46,520 --> 00:20:48,960
Speaker 2: to think, actually, I would be months years since I've

449
00:20:48,960 --> 00:20:53,040
Speaker 2: had garlic. These are superfood and super staple foods that

450
00:20:53,119 --> 00:20:55,439
Speaker 2: we do want to be including, you know, many times,

451
00:20:55,440 --> 00:20:58,200
Speaker 2: if not daily, like leafy greens. You know, really the

452
00:20:58,280 --> 00:21:00,680
Speaker 2: recommendation for leafy green should be too serves a day,

453
00:21:01,040 --> 00:21:02,760
Speaker 2: and few of us, if any, would have that. But

454
00:21:02,800 --> 00:21:04,720
Speaker 2: if you want all of the health benefits that come,

455
00:21:04,800 --> 00:21:06,760
Speaker 2: it's not about a tablet or a green juice once

456
00:21:06,800 --> 00:21:09,639
Speaker 2: a week. These are dietary habits, and certainly at this

457
00:21:09,760 --> 00:21:12,800
Speaker 2: time of year, if you're someone who's immune depleted, you've

458
00:21:12,840 --> 00:21:15,520
Speaker 2: had COVID several times, you're struggling, you should be having

459
00:21:15,560 --> 00:21:17,960
Speaker 2: one in a garlic every single day, and I'd be

460
00:21:18,000 --> 00:21:20,840
Speaker 2: cooking it fresh with loads of veggies and looking at.

461
00:21:20,760 --> 00:21:22,560
Speaker 3: It as a medicinal supplement. To me, that is just

462
00:21:22,600 --> 00:21:23,400
Speaker 3: a no brainer.

463
00:21:24,000 --> 00:21:26,280
Speaker 1: And really this article did bring home that it was

464
00:21:26,320 --> 00:21:29,720
Speaker 1: an Australian garlic variety as well. So really watching what

465
00:21:29,760 --> 00:21:31,879
Speaker 1: you're buying in the shops and at the farmer's markets.

466
00:21:31,880 --> 00:21:34,480
Speaker 1: Hopefully farmers' markets is of course Australian, but when you're

467
00:21:34,480 --> 00:21:37,399
Speaker 1: looking at places like Coals and Willwors and Audi, really

468
00:21:37,520 --> 00:21:39,760
Speaker 1: check to see where the garlic is coming from, because

469
00:21:39,800 --> 00:21:42,600
Speaker 1: I guarantee you a lot of it is internationally imported

470
00:21:42,800 --> 00:21:45,040
Speaker 1: and a lot of it also is bleached white. So

471
00:21:45,080 --> 00:21:47,040
Speaker 1: you want to try and avoid that because I think

472
00:21:47,080 --> 00:21:50,160
Speaker 1: people like consumers naturally think oh white garlic is better

473
00:21:50,200 --> 00:21:52,160
Speaker 1: for some reason, and a lot of people when they're

474
00:21:52,200 --> 00:21:54,320
Speaker 1: importing it actually bleach it. So you want to get

475
00:21:54,359 --> 00:21:57,440
Speaker 1: the most natural form of garlic possible. And an Australian

476
00:21:57,480 --> 00:21:59,560
Speaker 1: variety where possible as well. That was a big take

477
00:21:59,600 --> 00:22:01,119
Speaker 1: home I had from this article, Susie.

478
00:22:01,200 --> 00:22:03,520
Speaker 2: That's really interesting because I didn't know that and I

479
00:22:03,560 --> 00:22:05,960
Speaker 2: don't do that, so that's actually a really powerful tip.

480
00:22:06,119 --> 00:22:08,080
Speaker 1: Yeah, you know who we can thank for that, good

481
00:22:08,080 --> 00:22:11,000
Speaker 1: old Sophie. Thanks mom. Of course she told me about

482
00:22:11,000 --> 00:22:12,880
Speaker 1: the bleaching of the garlic. I didn't know that.

483
00:22:13,040 --> 00:22:15,520
Speaker 2: Well, of course it's bleached. I'm just thinking about it,

484
00:22:15,880 --> 00:22:18,240
Speaker 2: looking how beautiful it looks. Of course it's bleached.

485
00:22:18,240 --> 00:22:19,919
Speaker 3: She's so onto it. So for your a legend, we

486
00:22:19,920 --> 00:22:20,679
Speaker 3: should just listen to you.

487
00:22:20,680 --> 00:22:24,439
Speaker 1: All the time Dartigian before a time. Thanks Mom. All right,

488
00:22:24,480 --> 00:22:26,280
Speaker 1: well that brings us to the end of the Nutrition Couch,

489
00:22:26,359 --> 00:22:28,159
Speaker 1: but another week if you haven't done so already, we

490
00:22:28,200 --> 00:22:30,080
Speaker 1: would love if you subscribe to the potty you told

491
00:22:30,080 --> 00:22:32,080
Speaker 1: your friends about us. We love to grow, We love

492
00:22:32,320 --> 00:22:34,800
Speaker 1: hearing other people give us positive feedback as well. And

493
00:22:34,840 --> 00:22:37,520
Speaker 1: the brand new peribook that Suzie has taken so much

494
00:22:37,560 --> 00:22:40,120
Speaker 1: time and effort to write is available on the nutritioncatch

495
00:22:40,200 --> 00:22:42,800
Speaker 1: dot com under our product pages as well. And we'll

496
00:22:42,840 --> 00:22:45,520
Speaker 1: catch you guys in our midweek motivational episode.

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00:22:45,880 --> 00:22:47,000
Speaker 3: Have a garlic Field Week,