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Speaker 1: Are you are sweet or a savory person at breakfast time?

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Speaker 1: We've known for some time that they 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 Lean Laud

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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 Couch, a biweekly podcast that gives you up

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

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

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

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

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Speaker 1: 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: ultimate winter super food doesn't actually work. So jumping straight in, Susie,

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Speaker 1: you found some really interesting research this week that looked

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Speaker 1: at blood sugar control following breakfast. So the study was

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Speaker 1: called the Effects of a high protein diet at breakfast

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Speaker 1: on post perandial glucose levels at dinner time in healthy adults.

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Speaker 1: So it's new research published in the Journal of Nutrients

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Speaker 1: in January twenty twenty three for anybody that was wanting

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Speaker 1: to go and have a look. And it was an

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Speaker 1: interesting study, it's probably not something that, I guess, we

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Speaker 1: can write into clinical practice. It was only a very

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Speaker 1: small studied involved twelve young participants, so three men and

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Speaker 1: nine ladies. So it wasn't like these guys were injul

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Speaker 1: them resistant or in their fifties, or they weren't exercising

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Speaker 1: or anything like that. They were healthy young people, so

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Speaker 1: we had to take the results with a grain of salt.

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Speaker 1: But essentially what it was was a randomized crossover design

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Speaker 1: of these twelve young, healthy participants, like they mentioned a

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Speaker 1: few times, and they performed four diet trials. So the

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Speaker 1: first one was they gave them a normal breakfast and

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Speaker 1: then they skipped lunch. The second one they gave them

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

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

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

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

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

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

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Speaker 1: it I guess like a bit of a better well

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Speaker 1: designed trial versus 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 DIPE 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: lowerg 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 balance 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 resep.

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Speaker 2: Suits Well, I thought It was fascinating because it was

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Speaker 2: very specific, and I came across it because there's a

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Speaker 2: girl on Instagram called the Glucose Goddess and she does

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Speaker 2: some great stuff. She's probably the first.

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Speaker 1: 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 inshaw 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. And we've known that,

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Speaker 2: you know, looking at carbohydrate load is relevant. We've heard

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Speaker 2: about glacemic index, which is how quickly or how slowly

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Speaker 2: blood glucose rise or fall after eating carbohydrate based foods. 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 admitted that it was on normal

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Speaker 2: weight people. But that is important because we want to

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Speaker 2: understand long term the effect on glucose control, and anecdotally

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Speaker 2: I have always said that a savory or not so

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Speaker 2: sweet breakfast is better for appetite regulation. In my clinical experience,

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Speaker 2: if you keep away from sweet food in the first

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Speaker 2: half of the day, I find it much easier as

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Speaker 2: soon as you hit the ground running with sweet stuff

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Speaker 2: in the morning, whether it's a bowl of more refined

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Speaker 2: cereal and plain milk, or plain sour dough with jam,

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Speaker 2: or just butter, which is primarily carbohydrate and as such sweet,

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Speaker 2: you know once it goes to digest, or even picking

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Speaker 2: up something on the go, they're generally very high refined

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Speaker 2: carbohydrate options. So to me, it just confirmed a belief

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Speaker 2: I've always had that higher protein is better for glucose control.

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Speaker 2: But I will also term it as satiety now. I

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

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Speaker 2: 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. So,

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

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

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Speaker 2: or sprinkle protein powder on that mix. Or if you're

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Speaker 2: having a smoothie, make sure it does have some protein

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Speaker 2: yogurt or adding protein powder. Or if you like playing toasts, sure,

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Speaker 2: but seek out one of the new higher protein loaves

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Speaker 2: and spread it with one of the no added sugar

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Speaker 2: jams that you can find. So there's certainly nutritional ways

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Speaker 2: around it. But for me, the take home message is

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Speaker 2: there's certainly evidence growing to show that our overall glucose

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Speaker 2: control is heavily influenced by that first meal of the day,

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Speaker 2: and ensuring you've got nutritional balance with at least I

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Speaker 2: would say twenty grams of protein is my preference. Now,

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Speaker 2: this study was a little bit unusually and like they

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Speaker 2: had kind of odd breakfast. It was more like a

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Speaker 2: salad in the morning with plain yogurt, not necessarily foods

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Speaker 2: that the average person would have for breakfast. But I

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

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

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Speaker 2: 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: for 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 back to it, and yeah, do a quick

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

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

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

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

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Speaker 2: glucose control right through the day, which is which is

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Speaker 2: really really important. All rightly, and we're moving on to

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Speaker 2: a topic that has really been on my mind this week.

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Speaker 2: And then when I mentioned it to you, you are like,

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Speaker 2: oh my god, Yes, So I have had a lot

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Speaker 2: of very hungry clients. Now, maybe it's the time of year,

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Speaker 2: the temperature has dropped. Maybe it's because we're nearing the

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Speaker 2: middle of the year and everyone's healing a bit blah.

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Speaker 2: Maybe it's vitamin D levels dropping so we're not getting

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Speaker 2: much sunlight. I don't know what it is, but we

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Speaker 2: thought it just timely to really discuss how you can,

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Speaker 2: for want of a better description, company without overdoing it.

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Speaker 2: Because what I'm noticing, and you gave it an example

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Speaker 2: as well, is my clients are eating much larger volumes

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Speaker 2: of food than they were before. So they're having the

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Speaker 2: salad plus and they're having some extra salmon or tuna

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Speaker 2: with it. Then they're having a couple of crackers, and

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Speaker 2: then they're having yogurt, and it's just sort of hunger

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Speaker 2: that goes right through the day and just ends up

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Speaker 2: to what I would describe over eating trying to satisfy

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Speaker 2: something that they're not sure what's going on. So my

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Speaker 2: biggest and greatest take home at this time of year

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Speaker 2: is a salad is probably not going to cut it

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

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Speaker 2: are often programmed to think of a salad as not

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Speaker 2: only a summer meal, but a light meal and some

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

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Speaker 2: you've been having that through summer and when it's cold outside,

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Speaker 2: you will feel one hundred percent more satisfied and psychologically

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Speaker 2: think that you've actually eaten if you have a hot

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Speaker 2: meal in the day. So it's something we've seen from

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Speaker 2: research that people in our minds, if you have a

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

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Speaker 2: a whole salad with it, you don't necessarily interpret that

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Speaker 2: as a meal, because to you, that's just it's your food.

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Speaker 2: Whereas as soon as you sat down and have you know,

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Speaker 2: some leftover lasan yeah with vegetables, or a baked potato

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Speaker 2: with tuna or salmon on top, or you know, eggs

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Speaker 2: on toast or a vegetable omelet, straight away you register

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Speaker 2: that that is a meal. You sit down to eat it,

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Speaker 2: it's with a knife and fork. It takes a long

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Speaker 2: time to eat. And also I believe it's part of

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Speaker 2: the hotness and the digestion rate and the fact that

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Speaker 2: those kinds of meals will have a lot more protein

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Speaker 2: and vegetables psychologically is a lot more satisfying. So if

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Speaker 2: you're a salad and cracker person or a rat person,

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Speaker 2: it's time to ditch it if you're struggling with your

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Speaker 2: appetite and go for something warm.

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Speaker 1: So you can.

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Speaker 2: Literally have an entire toasted protein bread sandwich and a

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Speaker 2: whole bowl of soup that will come in at less

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Speaker 2: than five hundred calories and I guarantee you will not

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Speaker 2: need afternoon tea. But if you've had that same mix

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Speaker 2: as a salad, so a salad with tuna and some

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Speaker 2: carbohydrate like corn going in, you will not interpret it

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Speaker 2: as feeling, even though the nutrient and calorie content's not dissimilar.

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Speaker 2: So I'm a big fan of the warming lunches and

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Speaker 2: killing the appetite early so you're not chasing your tail

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Speaker 2: all day and getting to that terrible munching where you

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Speaker 2: have a bit here at three, a bit more at four,

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Speaker 2: and eat all the way through till 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

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Speaker 1: do it. Let's use some high protein bread and she

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Speaker 1: had a side salad on the side, so that for

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Speaker 1: her worked really well. You know, I've got other clients

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Speaker 1: who were big into soups at this time of year.

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

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Speaker 1: do a lot of slow cooked veggie based curries with

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

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

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

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Speaker 1: time head into Calls or wool wears, there's quite a

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

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

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Speaker 1: on the Nuitiution Couch Instagram page and on the Potty

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

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

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

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Speaker 1: want like get one of those road tissery 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 over snack, it is really time

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

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

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Speaker 1: a 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 dinners 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. Sousie

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

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Speaker 1: ope recipe. That was the last episode, wasn't it We

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Speaker 1: talked about like a.

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Speaker 2: On our Wednesday Motivation short 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

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

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

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Speaker 1: baked 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 one period a week or whatever it

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

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

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Speaker 1: because it's weather related. And both are okay, but they'll

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Speaker 1: probably dictate what choices that you make when it comes

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Speaker 1: 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. I think with the soups, either

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Speaker 2: opt for a soup like the hindzt protein soup that's

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Speaker 2: got a decent amount of protein in it, or go

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Speaker 2: for a plain veggie and then team that with a

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Speaker 2: toasted sandwich or a toasted wrap. I love leftovers leam

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

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

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Speaker 2: Everyone loves that. If you want to make yourself a

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

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Speaker 2: two or three sheets of actual pasta through it and

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

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Speaker 2: of veggies through the sauce. Like that's a great filling

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

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

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

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

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

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Speaker 2: think it's froze and they're five dollars. The protein was

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Speaker 2: 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 with that winter trend, a listener

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Speaker 1: question 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 2: C, echination, guild.

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Speaker 1: Ingxing ye o, olivelyaf Yeah, David's a big fan of

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Speaker 1: the olive leave actually, and when I'm saying I don't

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Speaker 1: normally take that, yep. So we're taking a lot of

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Speaker 1: supplements of this timing year. But this question was specifically

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Speaker 1: around garlic, and I think that there was a very

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Speaker 1: interesting article on the news this week Susi, and it

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Speaker 1: says that study finds that Australian garlic, not international Australian

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Speaker 1: garlic kills the COVID and flu virus with a ninety

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Speaker 1: nine point nine percent efficacy, and I thought, all that

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Speaker 1: is an interesting study, but it was for a couple

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Speaker 1: of reasons. So essentially the people who have done this

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Speaker 1: study have not actually published the results, so that's one

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Speaker 1: of the first interesting things. But they put out a

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Speaker 1: couple of headlines around this right to get the media talking.

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Speaker 1: So it was done by the Melbourne's Dougherty Institute and

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Speaker 1: it was funded by the Australian Growing Garlic Association basically,

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Speaker 1: so there was obviously a little bit of ethical considerations there,

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Speaker 1: but essentially what it showed was that they had Australian

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Speaker 1: grown garlic and after eighteen months of in vitro testing,

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Speaker 1: it actually showed that it killed off ninety nine point

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Speaker 1: nine percent, or a threefold increase killing off this CoV

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Speaker 1: two and also the influenza diseases by a three log

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Speaker 1: fold increase, which equated to a ninety nine point nine

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Speaker 1: percent efficacy. Basically, it's a bit hard to read because

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Speaker 1: it's not the full study hasn't been published, but essentially

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Speaker 1: a lot of health authorities have come out dismissing this

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Speaker 1: and saying, look, you need to take it with a

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Speaker 1: grain of salt. Like. The results haven't even been published,

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Speaker 1: so there was a lot of, I guess media talk

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Speaker 1: around this. But what we do know from a nutrition

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Speaker 1: perspective is that garlic is a natural source of prebotic,

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Speaker 1: so garlic helps to feed the good back to you

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Speaker 1: in our gut. We also know that the majority of

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Speaker 1: our immune system is made in our gut, so if

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Speaker 1: you are someone that constantly gets sick, I would very

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Speaker 1: much be looking to support my gut help with natural

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Speaker 1: sources of pre and probotic. So I'm big into garlic.

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Speaker 1: I don't really recommend that my client's supplement with it.

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Speaker 1: I just recommend that we throw onion and garlic from

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Speaker 1: the prebotic perspective into pretty much every recipe in every

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Speaker 1: meal that I give my clients. Like normally, if they

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Speaker 1: send me a recipe they want to make and it's

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Speaker 1: got two cloves of garlic for four or six serves,

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Speaker 1: I'll be like, let's up that to six six cloves

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Speaker 1: with six serves. You'd like to brush your teeth afterwards,

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Speaker 1: but you're going to get some great benefits from a

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Speaker 1: gut health and immunity perspective. So I just thought this

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Speaker 1: was really interesting. I wouldn't be saying, you know, take

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Speaker 1: a high strength astrain garlic and that I'll basically give

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Speaker 1: you a ninety nine point nine percent chance of killing

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

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

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

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Speaker 1: actually 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: on ethical in the results, I'm not sure. So I

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Speaker 1: don't think we can really say that taking garlic will

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

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

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Speaker 1: think that we should be doing it from a food

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Speaker 1: first approach like we always recommend. Susie so waking on

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Speaker 1: in a garlic into everything. We know that that's one

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Speaker 1: of the best things you can do in terms of

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Speaker 1: your gut healthy immunity, and I don't think you can

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Speaker 1: really go 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 on, 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 send

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Speaker 2: it to me.

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Speaker 1: I was like oh, let's be borrowing, isn't it.

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

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Speaker 2: it is a food first approach, and certainly we've known

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Speaker 2: for many years that people who have that high intake

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Speaker 2: of those high antioxidant foods. We certainly know there's medicinal

435
00:20:22,480 --> 00:20:26,119
Speaker 2: effects of foods like onions, garlic, ginger, you know, all

436
00:20:26,160 --> 00:20:29,400
Speaker 2: of those things should absolutely be in the baseline diet.

437
00:20:29,440 --> 00:20:31,800
Speaker 2: Would I be rushing out and adding a clove of

438
00:20:31,800 --> 00:20:35,240
Speaker 2: garlic to my smoothie? Absolutely not. But like Yulia, and

439
00:20:35,320 --> 00:20:37,800
Speaker 2: whenever I cook or make a soup, it's got a

440
00:20:37,800 --> 00:20:39,560
Speaker 2: base of onion and garlic, and I would do that

441
00:20:39,600 --> 00:20:41,920
Speaker 2: two or three times a week naturally. So if you're

442
00:20:41,960 --> 00:20:44,399
Speaker 2: not someone who cooks a lot at home, and you

443
00:20:44,440 --> 00:20:46,520
Speaker 2: do eat foods away from the home, and you're starting

444
00:20:46,520 --> 00:20:48,960
Speaker 2: to think, actually, I would be months years since I've

445
00:20:49,000 --> 00:20:53,080
Speaker 2: had garlic. These are superfood and super staple foods that

446
00:20:53,160 --> 00:20:55,399
Speaker 2: we do want to be including, you know, many times,

447
00:20:55,480 --> 00:20:58,240
Speaker 2: if not daily, like leafy greens. You know, really the

448
00:20:58,280 --> 00:21:00,720
Speaker 2: recommendation for leafy green should be too serves a day,

449
00:21:01,040 --> 00:21:02,800
Speaker 2: and few of us, if any, would have that. But

450
00:21:02,840 --> 00:21:04,760
Speaker 2: if you want all of the health benefits, that come.

451
00:21:04,800 --> 00:21:06,800
Speaker 2: It's not about a tablet or a green juice once

452
00:21:06,800 --> 00:21:09,679
Speaker 2: a week. These are dietary habits, and certainly at this

453
00:21:09,800 --> 00:21:12,840
Speaker 2: time of year, if you're someone who's immune depleted, you've

454
00:21:12,840 --> 00:21:15,600
Speaker 2: had COVID several times, you're struggling, you should be having

455
00:21:15,600 --> 00:21:18,240
Speaker 2: onion a garlic every single day and I'd be cooking

456
00:21:18,280 --> 00:21:20,919
Speaker 2: it fresh with loads of veggies and looking at as

457
00:21:20,920 --> 00:21:23,399
Speaker 2: a medicinal supplement. To me, that is just a no brainer.

458
00:21:24,040 --> 00:21:26,320
Speaker 1: And really this article did bring home that it was

459
00:21:26,359 --> 00:21:29,719
Speaker 1: an Australian garlic variety as well. So really watching what

460
00:21:29,760 --> 00:21:31,919
Speaker 1: you're buying in the shops and at the farmer's markets.

461
00:21:31,920 --> 00:21:34,520
Speaker 1: Hopefully farmers' markets is of course Australian, but when you're

462
00:21:34,520 --> 00:21:37,440
Speaker 1: looking at places like Coals and Willwors and Audi, really

463
00:21:37,520 --> 00:21:39,800
Speaker 1: check to see where the garlic is coming from, because

464
00:21:39,800 --> 00:21:42,600
Speaker 1: I guarantee you a lot of it is internationally imported

465
00:21:42,840 --> 00:21:45,040
Speaker 1: and a lot of it also is bleached white. So

466
00:21:45,119 --> 00:21:47,080
Speaker 1: you want to try and avoid that because I think

467
00:21:47,080 --> 00:21:50,160
Speaker 1: people like consumers naturally think oh white garlic is better

468
00:21:50,200 --> 00:21:52,200
Speaker 1: for some reason, and a lot of people when they're

469
00:21:52,200 --> 00:21:54,360
Speaker 1: importing it actually bleach it. So you want to get

470
00:21:54,400 --> 00:21:57,440
Speaker 1: the most natural form of garlic possible and an Australian

471
00:21:57,520 --> 00:21:59,600
Speaker 1: variety where possible as well. That was a big take

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00:21:59,640 --> 00:22:01,159
Speaker 1: home from this article, Susie.

473
00:22:01,240 --> 00:22:03,520
Speaker 2: That's really interesting because I didn't know that and I

474
00:22:03,600 --> 00:22:06,200
Speaker 2: don't do that, so that's actually a really powerful tib.

475
00:22:06,160 --> 00:22:08,080
Speaker 1: Yeah, you know who we can thank for that, good

476
00:22:08,119 --> 00:22:11,040
Speaker 1: old Sophie. Thanks Mom. Of course she told me about

477
00:22:11,040 --> 00:22:12,920
Speaker 1: the bleaching of the garlic. I didn't know that.

478
00:22:13,080 --> 00:22:15,560
Speaker 2: Well, of course it's bleached. I'm just thinking about it,

479
00:22:15,880 --> 00:22:18,440
Speaker 2: looking how beautiful it looks. Of course it's bleached. She's

480
00:22:18,440 --> 00:22:20,280
Speaker 2: so onto it. So for your legend, we should just

481
00:22:20,320 --> 00:22:21,040
Speaker 2: listen to you all the time.

482
00:22:21,119 --> 00:22:24,479
Speaker 1: Dartigian before a time. Thanks Mom hundred seven. All right,

483
00:22:24,520 --> 00:22:26,320
Speaker 1: well that brings us to the end of the nutrition cotch,

484
00:22:26,359 --> 00:22:28,199
Speaker 1: but another week if you haven't done so already. We

485
00:22:28,200 --> 00:22:30,080
Speaker 1: would love if you subscribe to the potty you told

486
00:22:30,119 --> 00:22:32,120
Speaker 1: your friends about us. We love to grow, we love

487
00:22:32,359 --> 00:22:34,840
Speaker 1: hearing other people give us positive feedback as well. And

488
00:22:34,880 --> 00:22:37,560
Speaker 1: the brand new peribook that Suzie has taken so much

489
00:22:37,600 --> 00:22:40,120
Speaker 1: time and effort to write is available on the nutritioncatch

490
00:22:40,200 --> 00:22:42,840
Speaker 1: dot com under our product pages as well. And we'll

491
00:22:42,840 --> 00:22:46,159
Speaker 1: catch you guys in our midweek motivational episode, have a

492
00:22:46,200 --> 00:22:46,920
Speaker 1: garlic field. We