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

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Speaker 1: to The Nutrition Catch, a weekly podcast from two of

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Speaker 1: Australia is leading dieticians bringing everything that is new in

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

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Speaker 1: Nutrition Catch. Today here at nutrition what to eat at

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Speaker 1: that time of the month to help manage cramping and

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Speaker 1: the terrible cravings that can see us demolish an entire

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Speaker 1: block of chocolate without even noticing. There is a growing

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Speaker 1: amount of research in this area and we are going

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Speaker 1: to give you the latest. Our clinic case study is

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Speaker 1: all about treats. We all love having them, but how

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Speaker 1: many is too many? Not any for us, but also

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Speaker 1: for our kids. Our product review is on one of

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Speaker 1: our favorite yogurts, and our listener question of the week

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Speaker 1: is an oldie but a very popular question, is it

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Speaker 1: butter or margarine? But to kick us off this week,

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Speaker 1: I am really excited to share that Leanne is coming

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Speaker 1: to Sydney and it may come as a bit of

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Speaker 1: a surprise to our listeners, but even though we have

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Speaker 1: known each other through work for quite some time, actually

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Speaker 1: don't know each other that well and we've only really

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Speaker 1: been in a room together twice in our entire lives.

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Speaker 1: So the fact that you're coming to Sydney for quite

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Speaker 1: a few days and we've got some time to really

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Speaker 1: hang out and I can take you to some of

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Speaker 1: the local cafes and we can do some work on

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Speaker 1: our podcast. I am really really excited. But yeah, we

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Speaker 1: actually don't know each other that well.

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Speaker 2: Now we don't, which is very exciting. It's a good

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Speaker 2: work trip for us and you. I'm gonna head out

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Speaker 2: to the Blue Mountains for a couple of days and

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Speaker 2: do a little bit of hiking around there. I think

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Speaker 2: I may regret that decision. I'm not a winter person, Susy.

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Speaker 2: I'm very much a Queens and sunny girl through and

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Speaker 2: through summer lover. And I looked at the weather in

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Speaker 2: the Blue Mountains this morning and I think it was

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Speaker 2: like negative two degrees overnight or something, and I was like, oh,

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Speaker 2: what have I done well?

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Speaker 1: When you said you were going to the Blue Mountains.

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Speaker 1: I was just thinking about this last night because it's

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Speaker 1: like really cris, Like you are going to know you

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Speaker 1: are alive, because Sydney is it's Chris, but not you know,

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Speaker 1: overly cold. We're pretty lucky. We're lucky to have a

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Speaker 1: light jacket through winter, but the Blue Mountains is another level.

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Speaker 1: Like you, I would suggest you get some thermals because

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Speaker 1: you're not going to like you're pretty lean already, like

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Speaker 1: it is really really cold there.

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Speaker 3: So yeah, I've got a big, big.

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Speaker 2: Dub jacket, like a big puffa jacket, like a three

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Speaker 2: quarter one. It goes right down to my knees. I

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Speaker 2: think I actually went to Florida on a business course.

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Speaker 2: It must been two years ago now, and it was

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Speaker 2: negative free when I landed, and that puffa jacket served

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Speaker 2: me well. So I'm going to bring that with me

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Speaker 2: to the New Mountains hopefully, and yeah, hopefully I'll be okay.

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Speaker 3: I'll do double socks and some thermals underneath.

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Speaker 1: Yes, and there'll be a lot of hot chocolates being drunk.

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Speaker 1: I think so one hundred percent. But I'll leave that

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Speaker 1: with you and you'll be rushing back to Sydney because

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Speaker 1: you'll be like that was nice, but never again exactly.

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Speaker 2: We're just going for one night, so we'll just one

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Speaker 2: night do the big hike there might even I think

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Speaker 2: there's some Jervis caves I think which are quite popular

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Speaker 2: as well. Maybe we'll get there to escape a bit

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Speaker 2: of the wind if it is too a bit too crisp,

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Speaker 2: but no, very excited to come down and explore some

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Speaker 2: of the great Sydney eats and yeah, do a little

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Speaker 2: bit more podcasting with you.

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Speaker 1: S is here and we will have lots of cool

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Speaker 1: photos for you of the food haunts we visit, so

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Speaker 1: stay tuned for that. But we in our news this

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Speaker 1: week there was an article that came out that really

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Speaker 1: took my interest and when we had a chat about it,

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Speaker 1: I think yours too, because one of the things that

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Speaker 1: we don't really talk a lot about in nutrition is

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Speaker 1: our period and the menstrual cycle and the impact that

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Speaker 1: has on our eating behavior and our cravings and our hormones.

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Speaker 1: Really it's a bit surprising because so much of our

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Speaker 1: work is with women and we all have a monthly

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Speaker 1: cycle that goes with it. So we thought, given that

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Speaker 1: a significant proportion of our listeners are women, it makes

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Speaker 1: perfect sense that we perhaps talk a little bit more

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Speaker 1: about it. And when we take a closer look at

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Speaker 1: the research around the menstrual cycle and nutrition, there's actually

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Speaker 1: quite a few things that link to nutritional intake and

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Speaker 1: the way we eat and the way it can impact

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Speaker 1: our symptoms like cramping and cravings. And then of course

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Speaker 1: you on your own podcast, leand Ward Nutrition, which is

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Speaker 1: also a top rating podcast, so subscribe there if you

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Speaker 1: haven't already. I also saw that recently you actually had

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Speaker 1: an expert on who was talking about this area. So

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Speaker 1: to kick us off, what with key things that came

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Speaker 1: up in your chat with her when it comes to

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Speaker 1: the menstrual cycle and what we eat.

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Speaker 2: So this is probably a little while ago now, I

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Speaker 2: think doctor Stacy Simms was probably I reckon close to

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Speaker 2: a year ago now, but the information is still as

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Speaker 2: relevant now. Doctor Stacy Simms is one of the i

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Speaker 2: would say world leading experts in the nutrition and female

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Speaker 2: physiology space, so she's really leading this research space. She's

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Speaker 2: based over in New Zealand in the space of females

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Speaker 2: and nutrition and their unique physiology. So she really looks

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Speaker 2: at how female athletes are performing because if you look

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Speaker 2: at all of the research and sports nutrition, nineteen nine

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Speaker 2: percent of it Susie is done on males, and females

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Speaker 2: have reproductive systems, we get periods, we have menstrual cycles,

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Speaker 2: we have hormones. So she really is a world leading

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Speaker 2: expert in this area. So if you listeners are wanting

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Speaker 2: to know more about this, I've got episodes thirty six

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Speaker 2: and thirty seven on my leand Ward Nutrition podcast, both

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Speaker 2: with doctor Stacy Simms. The first one is called Trained

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Speaker 2: Like a Girl, optimizing nutrition and training specifically for females,

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Speaker 2: and episode thirty seven is on tailoring your nutrition to

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Speaker 2: your unique female physiology. They are two of the highest

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Speaker 2: trending episodes on my podcast to date and for very

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Speaker 2: very very good reason. And I guess my biggest takeaway

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Speaker 2: is from chatting with doctor Stacey, We're really I used

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Speaker 2: to think, oh, you know, we shouldn't train during our periods,

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Speaker 2: or oh I feel awful during my period for those

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Speaker 2: couple of days, I'm just going to take it easy

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Speaker 2: from training. I'm just going to you know, in a

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Speaker 2: little bit more soul food or a little bit more

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Speaker 2: junk food. But knowing now what I do, it's more

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Speaker 2: the worst time of the month is not actually during mensis.

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Speaker 2: It's in the lead up to your period.

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Speaker 3: So it's during the mid.

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Speaker 2: To late lou to your phase, which is about five

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Speaker 2: to seven days before your period actually starts. So most

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Speaker 2: women feel worse in the week leading up to their

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Speaker 2: cycle than they actually do during their cycle, and it's

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Speaker 2: because progesterone and estrogen into play and they cause a

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Speaker 2: bit of metabolic havoc in our system, Suzzi. So in

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Speaker 2: those first couple of days leading up to our period,

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Speaker 2: our core temperature is raised, so we're a lot hotter,

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Speaker 2: we sweat a lot more. It can make exercise a

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Speaker 2: bit more difficult because we have a harder time cooling

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Speaker 2: our body. And if anyone's like me, I sort of

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Speaker 2: know my periods coming up because I'll wake up in

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Speaker 2: the middle of the night and have to throw the

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Speaker 2: blankets off or go and turn the fan or the

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Speaker 2: air conditioner on because I'm like, oh, I'm just a

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Speaker 2: bit hot at the moment, and that's sort of one

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Speaker 2: of the first indications for me that my cycle is

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Speaker 2: about to start. And also in terms of females and training,

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Speaker 2: we can't access stored carver hydrate as well in the

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Speaker 2: days leading up to our cycle, which makes it really

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Speaker 2: hard to hit those higher intensity workouts, all those big lifts.

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Speaker 2: So isrogen and progesterone also have a hard time during

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Speaker 2: this week leading up to our period crossing the blood

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Speaker 2: brain barrier, which means that this increases central nervous system fatigue,

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Speaker 2: so things, particularly training, feel a lot harder. So the

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Speaker 2: worst time of the month for most women is actually

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Speaker 2: not while you're bleeding, it's in the lead.

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Speaker 3: Up to that. So doctor Sacy's got.

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Speaker 2: Quite a lot of recommendations in terms of nutrition and

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Speaker 2: also trying to reduce a lot of those symptoms related

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Speaker 2: to PMS. And in her book, which is called Raw,

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Speaker 2: which I highly recommend any female athlete, even if you're

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Speaker 2: not a quote unquote athlete, even if you just really

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Speaker 2: like exercise, in order to optimize your own personal exercise

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Speaker 2: performance to your menstrual cycle, I'd highly recommend getting doctor

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Speaker 2: Stacy's book Raw. And in that she talks about having

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Speaker 2: a bit of an action plan for your period. So

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Speaker 2: she mentions taking for about a week leading up to

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Speaker 2: your period, starting two hundred and fifty milligrams of magnesium,

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Speaker 2: forty five milligrams of zinc, eighty milligrams of baby aspirin,

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Speaker 2: and a gram of amigasree fatty acids, all of that

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Speaker 2: in a week leading up to your cycle. So I

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Speaker 2: know a lot of our listeners, just like you and I, Susie,

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Speaker 2: are more holistic health based. We want to try the

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Speaker 2: food first option, So definitely just take some paat all,

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Speaker 2: some aspirin that really helps with the pain and the

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Speaker 2: inflammatory response, because our period is an inflammatory response, and

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Speaker 2: what we want to do in order to reduce the

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Speaker 2: symptoms and the PMS is really to reduce the inflammation.

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Speaker 3: So focus on foods that are rich.

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Speaker 2: In zinc, magnesium and amiga three's so, Susie, I'm thinking

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Speaker 2: meet salmon, schalfooh, legumes, nuts, seeds, dark chocolate, dairy and

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Speaker 2: whole grains, and also eggs are really really good as well.

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Speaker 2: So load up your diet with those sorts of foods

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Speaker 2: in the week leading up to your period, and I

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Speaker 2: think a lot of people will find that their PMS

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Speaker 2: symptoms and the actual period cramping itself can actually become

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Speaker 2: quite significantly reduced. These strategies can take about three cycles

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Speaker 2: to really see the full effects of them. Put it

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Speaker 2: that way, so you might not see the full effect

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Speaker 2: within that cycle. Give it a couple of months, and

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Speaker 2: I really do hope that things settle down for a

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Speaker 2: lot of ladies.

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Speaker 1: And I think it really also depends on how your

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Speaker 1: experience of PMS is, because there's definitely people who really

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Speaker 1: experience extreme symptoms and are probably listening to this and thinking,

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Speaker 1: I am absolutely going to try that. Because everyone is

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Speaker 1: so different. I think the thing that has always stood

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Speaker 1: out to me of the research around the menstrual cycle

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Speaker 1: is the fact that there is an increased calorie requirement

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Speaker 1: about three hundred calories, about a thousand killer jewels extra

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Speaker 1: that you require in that week or so before. So

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Speaker 1: when we say that we're suddenly very very hungry or

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Speaker 1: craving things, there's actually a physiological base to that. So

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Speaker 1: when you might be feeling all of a sudden like

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Speaker 1: you just cannot get enough food, or you're really craving carbohydrate,

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Speaker 1: or it might translate into a craving for chocolate, there

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Speaker 1: is some scientific rationale for that. And so a rationale

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Speaker 1: or something I'll talk to clients about is, you know,

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Speaker 1: I'm not giving you permission to go and eat a

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Speaker 1: block or chocolate. What I'm saying is that that desire

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Speaker 1: to eat is real. The body does need extra calories.

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Speaker 1: It's definitely not a time to be overly restrictive with

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Speaker 1: your diet. And if you're just trying to control calories

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Speaker 1: and not have a complete blowout that makes you feel worse,

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Speaker 1: you know, indulge, but by a portion control treat, so

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Speaker 1: by yourself an individual chocolate or an individual ice cream

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Speaker 1: to satisfy that craving, or even better, you know, use

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Speaker 1: some whole grain toast with peanut butter and banana, so

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Speaker 1: you're getting all the nutritional benefits we've spoken about with

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Speaker 1: nutrients like zinc and magnesium and whole grains in something

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Speaker 1: that's still sweet. So absolutely don't be too hard on

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Speaker 1: yourself when it comes to eating a little bit more

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Speaker 1: in that period of time. Pardon the pun, but I

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Speaker 1: think the interesting thing about that supplementary cycle that I

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Speaker 1: find taking from the research is that just be mindful

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Speaker 1: that sometimes that load of magnesium can make bloating a

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Speaker 1: little bit worse if you're sensitive to it. So if

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Speaker 1: you're someone who has that symptom and sometimes is a

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Speaker 1: bit sensitive on the tummy, I would just grade that

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Speaker 1: up quite gently, because I've had a few people who've

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Speaker 1: added a lot of magnesium into their diet because they

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Speaker 1: had felt that it's better for muscle cramps or for sleep,

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Speaker 1: and then they've had like really irritable bowel symptoms of

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Speaker 1: almost diarrhea and unsettled tummy so I would just grate

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Speaker 1: up and be a bit careful with magnesium supplementation, and

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Speaker 1: you know the whole foods like we know the leafy greens.

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Speaker 1: Another trick with the fluid retention that we all get.

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Speaker 1: And I know myself, I'll look in the mirror, I'll

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Speaker 1: put my clothes on, and I'll feel like, oh god,

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Speaker 1: I'm feeling like heavy, and then sure enough my period

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Speaker 1: or come like a day or two later. So I

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Speaker 1: reckon it's about a one or two kilo fluid load.

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Speaker 1: But a little trick nutritionally that I often use is

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Speaker 1: just a really rich veggie juice like a beetroot, celery carrot.

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Speaker 1: That incredibly high load of potassium that comes from soups

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Speaker 1: and veggie juices will help to rid that fluid and

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Speaker 1: just make you feel a little bit lighter, particularly if

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Speaker 1: you try to get ready for an event and you

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Speaker 1: don't want to be feeling so heavy. A veggie juice

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Speaker 1: or veggie soup that few days before would help to

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Speaker 1: rid that extra fluid, whereas, of course, indulging on salty

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Speaker 1: food from takeaway or foods we buy away from the

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Speaker 1: home would actually make it much worse.

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Speaker 2: Yeah, and good point with the magnesium as well, you know,

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Speaker 2: and a lot of people do, and I don't generally

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Speaker 2: recommend this. It's definitely not a long term, I guess

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Speaker 2: approach for constipation, but a lot of people do take

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Speaker 2: high doses of magnesium to get their bows going. So

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Speaker 2: I really do think food first, and if you are

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Speaker 2: going to try the supplementary protocol that doctor Stacy Simms recommends,

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Speaker 2: absolutely touch base with your healthcare professional. I probably should

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Speaker 2: have mentioned that previously, particularly if you are taking other

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Speaker 2: types of medications as well, because as we know, medications

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Speaker 2: and even natural herbal supplements can absolutely interact with one

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Speaker 2: another as well, So please please touch base with your

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Speaker 2: healthcare professionals. And good point that you made, Zuzi about

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Speaker 2: the extra calorie load that most females make. I think

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Speaker 2: the research has actually recently pulled it back down a little.

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Speaker 2: It's sort of about one hundred and twenty calories up

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Speaker 2: to about sort of two hundred. I wouldn't really say

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Speaker 2: for most females it's as high as three hundred, So

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Speaker 2: just bear that in my mind, depending on how tall

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Speaker 2: you are, how active you are, and your body size

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Speaker 2: as well. You know, it's not one size fits all.

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Speaker 2: So great point about the extra calories, Suzi, but I

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Speaker 2: think for listeners at home, it really does depend on

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Speaker 2: your own body size and shape as well.

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Speaker 1: And of course everyone's so different, aren't they. You know,

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Speaker 1: sometimes I don't realize I'm going to get my period

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Speaker 1: until my husband tells me I'm acting like a complete psychopath,

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Speaker 1: and then again, sure enough two days later. So I think,

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Speaker 1: you know, you can take that information and apply it

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Speaker 1: to your own experience, and you may experience quite bad

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Speaker 1: crampings when you're actually having your cycle, and so some

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Speaker 1: of those tips may be particularly beneficial there, or you

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Speaker 1: may really feel the fluid retention. So it's absolutely taking

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Speaker 1: some of these principles to make that period of the

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Speaker 1: month a little bit easier.

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Speaker 2: I like that put and also gesturing to normalize what

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Speaker 2: is normal. I'd actually did a wonderful episode not to

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Speaker 2: plug my own podcast again, Zoozy, but I'm going to

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Speaker 2: episode ninety on the le and World Nutrition podcast was

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Speaker 2: all about endometriosis.

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Speaker 3: So knowing what normal.

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Speaker 2: Actually is if your flow is so heavy that you

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Speaker 2: need to put a towel down when you sit down,

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Speaker 2: or you're changing your tampon every hour, or you're a

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Speaker 2: nemic because of how heavy your flow is. Those sorts

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Speaker 2: of things aren't what we would consider normal. So absolutely

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Speaker 2: do go and see your GP. If you have significant

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Speaker 2: amounts of pain, I mean, you can pop a pantot

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Speaker 2: or put a little heatback on, but if you're lying

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Speaker 2: in bed, you've got to call in, stick to work,

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Speaker 2: if you're vomiting, if you're cold, up at a ball

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Speaker 2: on the bathroom floor and you can't move because of

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Speaker 2: the pain, that's not normal. That's not normal PMS or

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Speaker 2: normal period pain for most people. So I would absolutely

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Speaker 2: encourage you to go and have a chat with your

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Speaker 2: healthcare professional about potentially other conditions such as endemetriosis or

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Speaker 2: PCOS or something like that. So we really want to

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Speaker 2: normalize what normal actually is, don't we, Susie one hundred percent.

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Speaker 1: But you're absolutely right in terms of the blood loss,

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Speaker 1: because at least twenty five percent of Australian women will

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Speaker 1: have low iron stores. Now, low iron makes you feel

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Speaker 1: like you've been hit by a bus. And I cannot

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Speaker 1: tell you how many of my female clients they'll describe

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Speaker 1: being really fatigued. If you ask them about their periods,

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Speaker 1: they will say, yes, they have quite heavy periods and

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Speaker 1: sure enough, you know, their irons so low they're often

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Speaker 1: needing a whole infusion. So pay attention to that because

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Speaker 1: it can be a real indicator that you need to

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Speaker 1: have your levels checked. That extreme fatigue where you wake

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Speaker 1: up in the morning feel like you haven't slept and

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Speaker 1: yet you're still bleeding heavily each month, this is a

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Speaker 1: side I would definitely be getting your iron checked absolutely.

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Speaker 2: So if anything doesn't feel normal or is debilitating, or

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Speaker 2: is making you call in sick for work regularly, or

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Speaker 2: if you're chatting to your girlfriends and you're you know,

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Speaker 2: completely different to some of the symptoms they're feeling, it's

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Speaker 2: probably just best for you to go and touch base

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Speaker 2: with your doctor as well, just to get everything checked

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Speaker 2: out and make sure that your normal is actually normal

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Speaker 2: as well.

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Speaker 1: One percent.

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Speaker 2: So I hope listeners that these tips make your monthly

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Speaker 2: cycle a little bit easier to deal with. Being females,

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Speaker 2: it's you know, Susie, and I can relate. It's hard

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Speaker 2: some months, isn't it, Susie. But I guess talking about

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Speaker 2: the PMS and the period cravings brings us to our

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Speaker 2: little clinic case study of the week, which is all

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Speaker 2: about treats. I mean, we talk about treats a lot.

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Speaker 2: I personally call them soul foods, sousie. We can call

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Speaker 2: them treats. We can call them junk foods, we can

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Speaker 2: call them overly processed foods, whatever you want to call them.

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Speaker 2: The question is how many is too many? Like what

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Speaker 2: is a treat? How do we define a treat? And

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Speaker 2: how often should we be indulging or eating these treats.

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Speaker 1: You hear it so often because people are constantly looking

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Speaker 1: for a reason to reward themselves. You know, let's be honest,

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Speaker 1: life is hard, the days are long, and we get

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Speaker 1: to the end of the day and we feel like

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Speaker 1: we just deserve something to get us through, and inevitably that's,

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Speaker 1: you know, as you said, described as junk food or

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Speaker 1: discretionary foods, which are basically foods that are not giving

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Speaker 1: us a lot of key nutrients to be considered core foods,

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Speaker 1: but a lot of pleasure. So it might be your

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Speaker 1: chocolate or your ice cream, or your bake goods, or

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Speaker 1: your biscuits or your miney even but I hear it

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Speaker 1: talked all the time with kids because I think there's

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Speaker 1: a whole generation of parents. Myself included, and we use

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Speaker 1: treats to guide behavior. We're lucky in this generation where

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Speaker 1: we have the means and opportunities to be constantly giving

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Speaker 1: our kids lovely things. So you go to the coffee

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Speaker 1: shop and then you give the kids a treat of

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Speaker 1: banana bread. And then that's not once a week though,

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Speaker 1: which was the case when I grew up, and you

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Speaker 1: might have takeaway once a week and a very occasional

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Speaker 1: block of cabris. Now it's daily. Absolutely, it's a daily

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Speaker 1: thing that kids are often having treats, and sometimes multiple

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Speaker 1: times through the day because they might have a treat

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Speaker 1: at school, and then there might be someone's birthday, so

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Speaker 1: someone's brought cupcakes for them, and then their mums put

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Speaker 1: a treat in the lunch box because you want to be,

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Speaker 1: you know, a great mum. And then of course at

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Speaker 1: the end of the day they're expecting a treat because

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Speaker 1: they think that they have dessert. So I think that

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Speaker 1: it's good for us to bring out into the open

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Speaker 1: a bit of a discussion around it. So let's go

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Speaker 1: from the science first. If we model a diet and

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Speaker 1: put in all the key foods you need on a

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Speaker 1: daily basis to tick your nutrient boxes. We say you're

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Speaker 1: consuming a calorie load fifteen hundred calories. In my experience,

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Speaker 1: there's usually a couple of hundred calories left to play

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Speaker 1: with if you're doing your activity. So the way I

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Speaker 1: work with my own clients is I sort of factor

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Speaker 1: in about one hundred maybe one hundred and fifty calories

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Speaker 1: of something each day that people can factor in. So

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Speaker 1: if they love nothing more than a glass of wine, great,

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Speaker 1: If they want a couple of squares a row of chocolate,

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Speaker 1: you know, a portion control ice cream, I can fit

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Speaker 1: that into their nutritional profile. But the biggest issue I

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Speaker 1: see lean and the reason this doesn't work is that

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Speaker 1: my definition of what a portion treat is is very

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Speaker 1: different to how it's often perceived. So a portion of

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Speaker 1: chocolate is twenty grams. Now that is a fretto. It's

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Speaker 1: not a row even of chocolate. It's a fretto. What

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Speaker 1: happens is people blow their treats out and what is

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Speaker 1: one hundred mili of wine very quickly becomes two hundred

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Speaker 1: and fifty. So over time we get used to having

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Speaker 1: more and more, and then all of a sudden, we're

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Speaker 1: having extras of two, three, four hundred calories every day,

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Speaker 1: and that's where we go wrong.

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Speaker 2: Absolutely, And even as you're mentioning the kids treats, I

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Speaker 2: had a coffee with a good girl friend the other

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Speaker 2: day and she brought her little one who's about a toddler,

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Speaker 2: and we ordered coffees and the toddler got a baby Chino.

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Speaker 2: And the baby Chino came and it was, you know,

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Speaker 2: tiny as it is, with a little shake of the

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Speaker 2: chocolate powder on top, and it came with two marshmallows.

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Speaker 2: And I just remember thinking even that, like you just

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Speaker 2: used to be a baby Chino. But now I've been

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Speaker 2: out to coffee shops with friends and the baby Chino

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Speaker 2: comes with one or two chocolate freckles, or it comes

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Speaker 2: with a couple of marshmallows. Even that is a treat

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Speaker 2: in itself, which I think a lot of parents don't realize.

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Speaker 2: And then they go and order their kid a treat

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Speaker 2: as well, so it's a bit of banana bread or

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Speaker 2: a muffin or you know, something else.

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Speaker 3: On top of that.

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Speaker 2: So they've actually had two treats in the one sitting

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Speaker 2: forgetting that. You know, a lot of times baby Tinos

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Speaker 2: come with their own little treats as well. It's no

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Speaker 2: longer just a baby Chino these days, is it. So

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Speaker 2: all of those little things add up.

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Speaker 1: And we all think that when we have our own kids,

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Speaker 1: we're not going to give them the marshmallow or the freckle.

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Speaker 1: Let me tell you, you keep the lollies in the car

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Speaker 1: to keep them on track those kids, So it's easier

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Speaker 1: in theory, let me tell you. But you're absolutely right.

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Speaker 1: The biggest issue I see with kids treats is the

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Speaker 1: size in the coffee shops. Generally they're not kids start portioned.

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Speaker 1: Sometimes they sometimes you see like a mini cupcake, but

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Speaker 1: you're right, often the mini cupcakes got lollies on top

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Speaker 1: as well, or they have a big sort of smarty cookie,

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Speaker 1: or they have a whole piece of banana bread. So

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Speaker 1: you know, a two year old treat is like you said,

434
00:19:09,440 --> 00:19:12,879
Speaker 1: one freckle, it's not, you know, multiple things. So I

435
00:19:12,880 --> 00:19:15,879
Speaker 1: think as parents just becoming aware of how often these

436
00:19:15,920 --> 00:19:19,080
Speaker 1: little extras are slipping in, and that's where there's good

437
00:19:19,280 --> 00:19:22,240
Speaker 1: opportunity to create that healthier kind of treat, whether it's

438
00:19:22,400 --> 00:19:24,800
Speaker 1: making your own frozen yogurt on a stick that you

439
00:19:24,840 --> 00:19:27,159
Speaker 1: can throw some berries and maybe a few chopped chips

440
00:19:27,160 --> 00:19:29,520
Speaker 1: in or making a healthier banana bread at home that

441
00:19:29,560 --> 00:19:32,639
Speaker 1: you can incorporate some extra veggies into. But the portions

442
00:19:32,640 --> 00:19:35,480
Speaker 1: for little kids need to be really small. So when

443
00:19:35,520 --> 00:19:38,240
Speaker 1: for example, I'm packing lunches for my kids who are five,

444
00:19:38,760 --> 00:19:41,520
Speaker 1: I never put a whole packet of biscuits or crackers

445
00:19:41,560 --> 00:19:44,119
Speaker 1: into their lunch box. I put a few out of

446
00:19:44,119 --> 00:19:46,640
Speaker 1: the packet because they're five, they don't need the whole

447
00:19:46,640 --> 00:19:48,840
Speaker 1: packet like that's perhaps for a ten year old child.

448
00:19:48,880 --> 00:19:52,040
Speaker 1: So I think just constantly coming back to smaller portions,

449
00:19:52,640 --> 00:19:55,399
Speaker 1: or another trick for adults may be to limit the

450
00:19:55,440 --> 00:19:57,679
Speaker 1: number of days you have it. So rather than say,

451
00:19:57,720 --> 00:19:59,600
Speaker 1: try and limit yourself to one hundred mili of wine

452
00:19:59,600 --> 00:20:01,840
Speaker 1: each night, maybe you're better to go three or four

453
00:20:01,920 --> 00:20:03,600
Speaker 1: days with not much. So when it comes to the

454
00:20:03,600 --> 00:20:05,520
Speaker 1: weekend where we all are going to have way too

455
00:20:05,520 --> 00:20:08,320
Speaker 1: many treats, then you've sort of buffered yourself from a

456
00:20:08,359 --> 00:20:11,760
Speaker 1: calorie perspective, because portion is generally where it goes wrong.

457
00:20:12,880 --> 00:20:14,920
Speaker 2: Absolutely, And there is sort of a concept known as

458
00:20:15,280 --> 00:20:18,000
Speaker 2: what is it calorie cycling or carb cycling, even sort

459
00:20:18,000 --> 00:20:20,000
Speaker 2: of within the fitness space, where you can cycle your

460
00:20:20,000 --> 00:20:22,399
Speaker 2: calories low some days during the week and then higher

461
00:20:22,400 --> 00:20:25,440
Speaker 2: on the weekends that you're averaging out whatever calorie load

462
00:20:25,440 --> 00:20:27,320
Speaker 2: that is, whether it makes you at a deficit or

463
00:20:27,359 --> 00:20:29,679
Speaker 2: at maintenance at the end of the week, pulling yourself

464
00:20:29,720 --> 00:20:31,720
Speaker 2: down during the week, and then increasing on the weekend

465
00:20:31,800 --> 00:20:33,480
Speaker 2: to have a bit more of a buffer, as you

466
00:20:33,520 --> 00:20:35,879
Speaker 2: mentioned for our exo snacks and our soul foods. But

467
00:20:36,000 --> 00:20:37,760
Speaker 2: that also when we're talking about the kids. I know

468
00:20:37,800 --> 00:20:40,080
Speaker 2: we're jumping between kids and adults here, but I have

469
00:20:40,119 --> 00:20:42,600
Speaker 2: a lot of friends who will homemake treats for their kids,

470
00:20:42,640 --> 00:20:44,359
Speaker 2: which I think is wonderful. You know, you know what

471
00:20:44,400 --> 00:20:47,159
Speaker 2: goes into it. But a homemade muffin, in the size

472
00:20:47,160 --> 00:20:48,520
Speaker 2: of a muffin that you're going to give a three

473
00:20:48,640 --> 00:20:51,920
Speaker 2: four five year old is still two larger portions because

474
00:20:51,960 --> 00:20:53,920
Speaker 2: homemade treats are still you know, they might have mash

475
00:20:53,960 --> 00:20:56,600
Speaker 2: bananas in there instead of sugar, they still have natural

476
00:20:56,600 --> 00:20:59,600
Speaker 2: amounts of sugar in there. Even if you're using half

477
00:20:59,640 --> 00:21:01,560
Speaker 2: the amount of sugar or something like that, it's still

478
00:21:01,680 --> 00:21:04,280
Speaker 2: quite a lot of I would still call it a treat.

479
00:21:04,280 --> 00:21:06,120
Speaker 2: I would still call a homemade treat a treat. Put

480
00:21:06,119 --> 00:21:08,200
Speaker 2: it that way, and growing up, I was very fortunate

481
00:21:08,240 --> 00:21:10,439
Speaker 2: to have a mum who was very, very interested in

482
00:21:10,480 --> 00:21:12,879
Speaker 2: nutrition and health, and we were lucky if we got

483
00:21:12,880 --> 00:21:14,760
Speaker 2: a homemade treat once a week. We would never ever

484
00:21:14,800 --> 00:21:16,920
Speaker 2: get something like a bought muffin from a cafe ever.

485
00:21:17,240 --> 00:21:18,760
Speaker 2: But even if we got a homemade treat, it was

486
00:21:18,760 --> 00:21:20,679
Speaker 2: once or twice a week. She'd make up twelve muffins

487
00:21:20,680 --> 00:21:22,600
Speaker 2: and she'd freeze the rest, So the twelve muffins that

488
00:21:22,640 --> 00:21:24,480
Speaker 2: she made between me and my sister and my brother

489
00:21:24,640 --> 00:21:26,520
Speaker 2: would last us, you know, close to a month or

490
00:21:26,560 --> 00:21:28,520
Speaker 2: something like that. So we were lucky if we got

491
00:21:28,760 --> 00:21:31,040
Speaker 2: a homemade muffin or a homemade piece of banana bread

492
00:21:31,119 --> 00:21:33,040
Speaker 2: or something in our lunch box once or twice a week.

493
00:21:33,119 --> 00:21:35,480
Speaker 2: So I think even the frequency of the homemade treats

494
00:21:35,520 --> 00:21:37,440
Speaker 2: that a lot of parents are putting in their kids'

495
00:21:37,520 --> 00:21:40,520
Speaker 2: lunch boxes, the size of them and the frequency probably

496
00:21:40,520 --> 00:21:42,679
Speaker 2: needs to be reduced as well, because the rise of

497
00:21:42,720 --> 00:21:45,680
Speaker 2: childhood obesity and overweighting kids, and even the amount of

498
00:21:45,760 --> 00:21:49,439
Speaker 2: children being diagnosed with type two diabetes is it's heartbreaking

499
00:21:49,480 --> 00:21:52,760
Speaker 2: to see these days, particularly in Australia and America, because.

500
00:21:52,480 --> 00:21:55,080
Speaker 1: We programmed to eat more, you know, really from a

501
00:21:55,160 --> 00:21:57,080
Speaker 1: very young age, because we want them, We forced them

502
00:21:57,119 --> 00:21:59,119
Speaker 1: to eat the foods we want, and then we reward

503
00:21:59,119 --> 00:22:01,479
Speaker 1: them with extra treat But the good thing is you

504
00:22:01,520 --> 00:22:03,919
Speaker 1: can buy like minie muffin tins, you can buy the

505
00:22:03,960 --> 00:22:06,359
Speaker 1: mini loaf tins rather than making the whole banana bread.

506
00:22:07,080 --> 00:22:10,199
Speaker 1: You can buy kid size portions. It's really important that

507
00:22:10,240 --> 00:22:12,600
Speaker 1: they stick to that. But I think that you're absolutely

508
00:22:12,680 --> 00:22:15,720
Speaker 1: right when it comes to heavier items like dessert, like

509
00:22:15,840 --> 00:22:18,639
Speaker 1: ice cream, like cake, once or twice a week is

510
00:22:18,680 --> 00:22:21,919
Speaker 1: what you would be looking at for overall nutritional balance.

511
00:22:21,960 --> 00:22:24,640
Speaker 1: But also to teach children that's how often we kind

512
00:22:24,680 --> 00:22:27,359
Speaker 1: of indulge and get a balance between healthy eating and

513
00:22:27,400 --> 00:22:30,600
Speaker 1: then more type foods. And that's a really important message

514
00:22:30,880 --> 00:22:34,400
Speaker 1: for kids, you know, and it's easier said than done

515
00:22:34,440 --> 00:22:37,480
Speaker 1: when you're parenting because you're trying to constantly shift behavior,

516
00:22:37,840 --> 00:22:41,320
Speaker 1: But having a few little knickknacks and toys as things

517
00:22:41,359 --> 00:22:44,400
Speaker 1: to be giving to them rather than food, because as

518
00:22:44,520 --> 00:22:47,119
Speaker 1: parents you're always wanting to give them stuff is I

519
00:22:47,160 --> 00:22:49,600
Speaker 1: guess a sign of love, which is at all what

520
00:22:49,680 --> 00:22:51,760
Speaker 1: it should be. But at least if you've got little

521
00:22:51,800 --> 00:22:54,440
Speaker 1: toys or cards or something else, it takes the focus

522
00:22:54,480 --> 00:22:56,680
Speaker 1: of food, and that's really quite important.

523
00:22:56,880 --> 00:22:59,439
Speaker 2: Absolutely, because what we learn as kids, we grew up with,

524
00:22:59,480 --> 00:23:02,520
Speaker 2: and a lot of adults really struggle with that self reward.

525
00:23:02,680 --> 00:23:05,120
Speaker 2: They reward themselves with food after a hard day, after

526
00:23:05,160 --> 00:23:06,679
Speaker 2: a long day, after a sad day.

527
00:23:06,560 --> 00:23:07,320
Speaker 3: After a happy day.

528
00:23:07,440 --> 00:23:09,040
Speaker 2: We use food as a reward, and a lot of

529
00:23:09,040 --> 00:23:11,800
Speaker 2: that comes back to our childhood, where we were rewarded

530
00:23:11,840 --> 00:23:14,359
Speaker 2: as children for doing well in school, for getting first

531
00:23:14,359 --> 00:23:16,040
Speaker 2: in the running race, for falling over and s getting

532
00:23:16,040 --> 00:23:17,760
Speaker 2: out of knees. You know, parents are like, well you're sad,

533
00:23:17,840 --> 00:23:18,840
Speaker 2: let's go get some ice cream.

534
00:23:19,040 --> 00:23:19,680
Speaker 3: We really do.

535
00:23:19,680 --> 00:23:21,880
Speaker 2: Pick up on a lot of these habits right back

536
00:23:21,920 --> 00:23:24,600
Speaker 2: to our childhood and carry them through to adulthood, which

537
00:23:24,640 --> 00:23:26,800
Speaker 2: is where a lot of us running into problems with

538
00:23:26,880 --> 00:23:28,919
Speaker 2: a lot of the deep rooted issues in terms of

539
00:23:28,920 --> 00:23:30,600
Speaker 2: emotional eating and that sort of thing.

540
00:23:30,960 --> 00:23:32,720
Speaker 1: One hundred percent. And I think the other thing is

541
00:23:32,720 --> 00:23:34,119
Speaker 1: if you don't want to eat it, don't keep it

542
00:23:34,160 --> 00:23:36,760
Speaker 1: in the house, because most of us will eat what's around.

543
00:23:36,800 --> 00:23:38,359
Speaker 1: So if you buy the chocolate each week and then

544
00:23:38,400 --> 00:23:41,159
Speaker 1: are expecting yourself not to eat it, like you're kidding yourself.

545
00:23:41,200 --> 00:23:42,440
Speaker 1: So you've got to keep it out of the house

546
00:23:42,480 --> 00:23:44,760
Speaker 1: and actually make the focus when you are having it,

547
00:23:44,800 --> 00:23:47,200
Speaker 1: going to get it, or if you are someone who

548
00:23:47,359 --> 00:23:49,399
Speaker 1: likes something sweet or something special. At the end of

549
00:23:49,480 --> 00:23:52,200
Speaker 1: each day, you've got to go for calorie control. So

550
00:23:52,200 --> 00:23:54,760
Speaker 1: i'd say, as a rough guide, work off one hundred calories.

551
00:23:54,760 --> 00:23:56,240
Speaker 1: And there is quite a few. You know, we've spoken

552
00:23:56,280 --> 00:23:59,200
Speaker 1: about the hot chocolate drinks before. There's quite a few

553
00:23:59,320 --> 00:24:02,639
Speaker 1: little the sweet unsweetened yogurts now that have sort of

554
00:24:02,640 --> 00:24:04,960
Speaker 1: got some sweetness through them to give you that sweet hit.

555
00:24:05,280 --> 00:24:07,480
Speaker 1: A number of little ice blocks and frozen yogats on

556
00:24:07,520 --> 00:24:10,120
Speaker 1: a stick that come in you know, fifty sixty calories.

557
00:24:10,359 --> 00:24:12,159
Speaker 1: So if you're checking labels and you do want to

558
00:24:12,160 --> 00:24:15,200
Speaker 1: include something regularly, sticking to that hundred calorie or less

559
00:24:15,280 --> 00:24:17,520
Speaker 1: daily will help to keep your calories under control.

560
00:24:18,119 --> 00:24:18,600
Speaker 3: Absolutely.

561
00:24:18,680 --> 00:24:20,320
Speaker 2: And I guess to bring us back to the original

562
00:24:20,400 --> 00:24:22,639
Speaker 2: question that we had, how many is too many? So

563
00:24:22,720 --> 00:24:24,639
Speaker 2: you mentioned for kids, I think a couple of times

564
00:24:24,680 --> 00:24:26,840
Speaker 2: a week. Bearing in mind, you know, the things that

565
00:24:26,880 --> 00:24:28,919
Speaker 2: you put in near lunchboxes can also be treats. If

566
00:24:28,920 --> 00:24:30,360
Speaker 2: you go to a cafe once or twice a week,

567
00:24:30,440 --> 00:24:32,440
Speaker 2: that's a treat. If Grandma is known to give the

568
00:24:32,480 --> 00:24:34,600
Speaker 2: kids treats, picking them up from school once or twice

569
00:24:34,640 --> 00:24:37,080
Speaker 2: a week. They're all treats as well, So really trying

570
00:24:37,080 --> 00:24:39,320
Speaker 2: to reduce the load for our kids and for adults.

571
00:24:39,760 --> 00:24:41,600
Speaker 2: I mean, I would probably say three or four times

572
00:24:41,640 --> 00:24:43,320
Speaker 2: a week, as long as it's as you mentioned in

573
00:24:43,359 --> 00:24:46,640
Speaker 2: that calorie perspective, knowing that also adults will go out

574
00:24:46,680 --> 00:24:48,679
Speaker 2: for a meal that I would consider a treat. If

575
00:24:48,720 --> 00:24:50,960
Speaker 2: we're going and having a palm at a pub, or

576
00:24:51,000 --> 00:24:53,040
Speaker 2: if we're going and we're having some pizza and a

577
00:24:53,119 --> 00:24:56,320
Speaker 2: veno with some brands, I would consider that pizza something

578
00:24:56,320 --> 00:24:58,080
Speaker 2: that I would call a treat as well. Are you

579
00:24:58,160 --> 00:25:00,200
Speaker 2: on the same page as me, Susie, I'm thinking three

580
00:25:00,240 --> 00:25:01,680
Speaker 2: four times a week for most adults.

581
00:25:02,440 --> 00:25:04,760
Speaker 1: I think it's saying the same thing, but I say

582
00:25:04,800 --> 00:25:08,320
Speaker 1: two meals off which will fall into that, And so

583
00:25:08,480 --> 00:25:12,320
Speaker 1: for anything significant that's bigger, a couple of times, and

584
00:25:12,359 --> 00:25:14,440
Speaker 1: then there's maybe room for a couple of small desserts

585
00:25:14,480 --> 00:25:17,600
Speaker 1: or a glass or two of wine. So for everyone,

586
00:25:18,280 --> 00:25:22,600
Speaker 1: it's knowing what your personal lifestyle is like and how

587
00:25:22,640 --> 00:25:24,880
Speaker 1: often you do that and whether you're someone who does

588
00:25:24,920 --> 00:25:27,080
Speaker 1: have something small every day or whether you eat out

589
00:25:27,240 --> 00:25:28,960
Speaker 1: two or three times a week, and straight away we

590
00:25:29,000 --> 00:25:31,119
Speaker 1: know that it's going to be a complete calorie blowout,

591
00:25:31,440 --> 00:25:32,960
Speaker 1: and that means the other days you are going to

592
00:25:33,000 --> 00:25:35,800
Speaker 1: keep it pretty controlled. And I think nutritionally, probably the

593
00:25:35,840 --> 00:25:39,400
Speaker 1: shift with calorie loads, like we've spoken about, where it's

594
00:25:39,400 --> 00:25:41,359
Speaker 1: not always the same, has been a big shift in

595
00:25:41,400 --> 00:25:44,399
Speaker 1: my own practice. Acknowledging that people will go and have

596
00:25:44,480 --> 00:25:47,320
Speaker 1: big weekends or nights where they're out with their girls

597
00:25:47,320 --> 00:25:49,760
Speaker 1: and have four glasses of wine. So how do you

598
00:25:49,800 --> 00:25:53,000
Speaker 1: buffer that? And that's a really powerful strategy so you

599
00:25:53,040 --> 00:25:55,640
Speaker 1: can differentiate the treats and they don't just slip in

600
00:25:56,000 --> 00:25:58,919
Speaker 1: on a daily basis and they're kind of mindless. Then

601
00:25:58,960 --> 00:26:00,920
Speaker 1: you don't even realize you're having them. So I think, yes,

602
00:26:01,040 --> 00:26:03,320
Speaker 1: stating it is a definite this is my meal off

603
00:26:03,400 --> 00:26:06,400
Speaker 1: or this is my treat for the week, I think

604
00:26:06,480 --> 00:26:08,080
Speaker 1: helps you to keep a tab on it as well,

605
00:26:08,119 --> 00:26:10,119
Speaker 1: so that the mindless stuff doesn't just slip in.

606
00:26:11,160 --> 00:26:12,000
Speaker 3: Couldn't agree more?

607
00:26:12,520 --> 00:26:15,280
Speaker 1: All right, Now, we're excited about this next segment because

608
00:26:15,280 --> 00:26:17,399
Speaker 1: Product of the Week. We always get a lot of

609
00:26:17,440 --> 00:26:20,760
Speaker 1: feedback about this. Everyone loves to talk supermarket products and

610
00:26:21,440 --> 00:26:23,480
Speaker 1: I have been a fan of this yogurt for a

611
00:26:23,600 --> 00:26:26,439
Speaker 1: long time, as have you. Once we've discussed it. But

612
00:26:26,880 --> 00:26:29,560
Speaker 1: the other exciting news is it's starting to become available

613
00:26:29,600 --> 00:26:32,520
Speaker 1: in mainstream supermarket. So the product we're talking about today

614
00:26:32,600 --> 00:26:36,640
Speaker 1: is the Evier Greek Natural Strange yogurt, which is available

615
00:26:36,720 --> 00:26:39,399
Speaker 1: in a range of different varieties. There's the full cream variety,

616
00:26:39,400 --> 00:26:43,120
Speaker 1: there's also now a skim variety. Now there's also flavored ones.

617
00:26:43,119 --> 00:26:45,760
Speaker 1: There's a whole range, and they were available for a

618
00:26:45,800 --> 00:26:47,720
Speaker 1: long time in I think it's Sydney and Melbourne. I

619
00:26:47,720 --> 00:26:49,920
Speaker 1: don't think they've got a Harris Farm in Queensland yet,

620
00:26:49,920 --> 00:26:52,040
Speaker 1: but I believe once coming. I just read last week

621
00:26:52,280 --> 00:26:54,879
Speaker 1: sort of a specialty grosser called Harris Farm. And so

622
00:26:55,160 --> 00:26:57,000
Speaker 1: my clients would sometimes bring it to me and I

623
00:26:57,040 --> 00:26:58,919
Speaker 1: would say, yeah, it's a great product, but you couldn't

624
00:26:58,960 --> 00:27:02,720
Speaker 1: necessarily get it. But it's been available recently in war

625
00:27:02,840 --> 00:27:05,480
Speaker 1: Worse and so when I mentioned it to you said,

626
00:27:05,480 --> 00:27:07,560
Speaker 1: I love that yogurt. So we thought it was very

627
00:27:07,800 --> 00:27:11,439
Speaker 1: much worthy of a discussion. And in summary, one of

628
00:27:11,440 --> 00:27:14,240
Speaker 1: the reasons I like it is that it's really high

629
00:27:14,240 --> 00:27:18,000
Speaker 1: in protein, it doesn't have any added sugars or additives.

630
00:27:18,040 --> 00:27:20,720
Speaker 1: It's a great source of probiotics. There is a full

631
00:27:20,720 --> 00:27:22,560
Speaker 1: cream variety as well as a skim, so you have

632
00:27:22,600 --> 00:27:24,520
Speaker 1: to be a little bit careful because the full cream

633
00:27:24,560 --> 00:27:27,240
Speaker 1: variety does have cream added to it, so there is

634
00:27:27,280 --> 00:27:30,639
Speaker 1: it's quite high in fat. But most importantly, and something

635
00:27:30,680 --> 00:27:33,840
Speaker 1: that happens with yogurts is sometimes the high protein yogurts,

636
00:27:33,880 --> 00:27:37,040
Speaker 1: even though nutritionally they look good, it's hard to get

637
00:27:37,040 --> 00:27:39,600
Speaker 1: them tasting great. And the thing that I love about

638
00:27:39,600 --> 00:27:42,199
Speaker 1: this yogurt, and the feedback I get from clients is

639
00:27:42,240 --> 00:27:44,320
Speaker 1: that they love the taste of it as well. So

640
00:27:44,359 --> 00:27:47,640
Speaker 1: it's also ticking the box on that important aspect of eating,

641
00:27:47,640 --> 00:27:50,320
Speaker 1: which is that it tastes good. So yeah, the Eva

642
00:27:50,359 --> 00:27:52,520
Speaker 1: Greek natural strain yogat and I think the skin one

643
00:27:52,560 --> 00:27:55,399
Speaker 1: is probably our personal preference from a nutritional perspective. But

644
00:27:55,440 --> 00:27:57,240
Speaker 1: when I said it to you, you were really familiar

645
00:27:57,240 --> 00:28:00,520
Speaker 1: with it, So tell me about your love of Eva. Yeah.

646
00:28:00,560 --> 00:28:02,879
Speaker 2: I found this in one of my friends, great Up,

647
00:28:02,880 --> 00:28:05,440
Speaker 2: she's a dietician. She introduced me to this years ago

648
00:28:05,440 --> 00:28:06,879
Speaker 2: when we used to work at the hospital together and

649
00:28:06,920 --> 00:28:08,919
Speaker 2: we both used to have it for morning tea most days,

650
00:28:08,960 --> 00:28:11,000
Speaker 2: and it was available in my wool worst years ago.

651
00:28:11,280 --> 00:28:13,240
Speaker 2: And for some reason I've moved house as you know,

652
00:28:13,840 --> 00:28:16,280
Speaker 2: and we're over in Tennyson at the moment and there's

653
00:28:16,320 --> 00:28:18,080
Speaker 2: a big new warar wasst near me and it doesn't

654
00:28:18,119 --> 00:28:20,840
Speaker 2: stop it, Susie, and I'm heart broken. So, as you mentioned,

655
00:28:20,880 --> 00:28:22,320
Speaker 2: it's coming into a lot of the wol West, but

656
00:28:22,359 --> 00:28:25,120
Speaker 2: for some reason it's gone out of my new wool West.

657
00:28:25,119 --> 00:28:27,000
Speaker 2: So I'm a bit sad about that. But I did

658
00:28:27,040 --> 00:28:29,560
Speaker 2: find it years ago, and I was actually using the

659
00:28:29,600 --> 00:28:31,760
Speaker 2: full cream variety of years ago, because as you mentioned,

660
00:28:31,800 --> 00:28:33,840
Speaker 2: they do add cream to it, and that was just

661
00:28:33,920 --> 00:28:36,119
Speaker 2: my treat. So I talk very much with my clients

662
00:28:36,160 --> 00:28:40,120
Speaker 2: about mouth hunger, where it's not something that I want

663
00:28:40,120 --> 00:28:42,000
Speaker 2: a lot of. I'm not eating because I'm hungry. I

664
00:28:42,080 --> 00:28:45,479
Speaker 2: just want the pure taste or pleasure or satisfaction of something.

665
00:28:45,640 --> 00:28:47,440
Speaker 2: And I think it's because of the added cream. I

666
00:28:47,480 --> 00:28:50,200
Speaker 2: would have two teaspoons of this maybe after a meal,

667
00:28:50,320 --> 00:28:52,240
Speaker 2: or maybe if I just felt like something a little

668
00:28:52,240 --> 00:28:54,880
Speaker 2: bit decadent or creaming or delicious, and that just hit

669
00:28:54,920 --> 00:28:57,680
Speaker 2: the spot every time. So one seven hundred gram tub

670
00:28:57,720 --> 00:29:00,760
Speaker 2: would last me a week easily. I wasn't eating it

671
00:29:00,880 --> 00:29:02,800
Speaker 2: as I would normal yoga Alady one hundred and fifty

672
00:29:02,840 --> 00:29:03,560
Speaker 2: two hundred grams.

673
00:29:03,720 --> 00:29:05,640
Speaker 3: I was literally using the full cream.

674
00:29:05,480 --> 00:29:07,960
Speaker 2: Variety as a really good treat, and then I think

675
00:29:07,960 --> 00:29:10,280
Speaker 2: the low fat variety is a great option for if

676
00:29:10,320 --> 00:29:13,000
Speaker 2: you're conscious about your weight or if you're wanting to

677
00:29:13,080 --> 00:29:15,480
Speaker 2: I guess, control that calorie load. It's great to put

678
00:29:15,480 --> 00:29:17,360
Speaker 2: with a bit of fresh fruit or even a little

679
00:29:17,360 --> 00:29:19,200
Speaker 2: bit of musically in the morning. So I think that

680
00:29:19,240 --> 00:29:22,600
Speaker 2: the low fat variety is probably better nutritionally, But if

681
00:29:22,640 --> 00:29:25,520
Speaker 2: you're somebody who really does value the taste and texture,

682
00:29:25,560 --> 00:29:29,320
Speaker 2: the full Cream variety is absolutely delicious. They add natural

683
00:29:29,360 --> 00:29:31,719
Speaker 2: probotic cultures into it as well, and it's made from

684
00:29:31,800 --> 00:29:34,800
Speaker 2: ninety nine percent Australian ingredients, which for me that's a

685
00:29:34,800 --> 00:29:36,640
Speaker 2: big thing. I really do look for more of those

686
00:29:36,640 --> 00:29:39,920
Speaker 2: Aussie made products or using Australian based ingredients. And as

687
00:29:39,920 --> 00:29:42,280
Speaker 2: we mentioned, the ingredient list in the full Cream variety

688
00:29:42,400 --> 00:29:45,360
Speaker 2: is just fresh pasteurized milk and cream. It's give milk

689
00:29:45,400 --> 00:29:48,600
Speaker 2: powder and live probotic cultures, three ingredients susy so it's

690
00:29:48,800 --> 00:29:51,800
Speaker 2: very quote unquote clean. There's not a lot of additives

691
00:29:51,880 --> 00:29:54,680
Speaker 2: or additional things in there, which is great to see.

692
00:29:54,800 --> 00:29:57,560
Speaker 2: And you know, as we mentioned, it does taste delicious.

693
00:29:57,480 --> 00:29:59,400
Speaker 1: And I'm just looking at the nutritionals of the full

694
00:29:59,440 --> 00:30:02,320
Speaker 1: cream variet. So, like you said, on one hundred grams,

695
00:30:02,320 --> 00:30:04,360
Speaker 1: which is about a sort of small half cup, like

696
00:30:04,360 --> 00:30:06,840
Speaker 1: you said, a few tablespoons. Because it's quite rich, You're

697
00:30:06,880 --> 00:30:09,640
Speaker 1: still getting ten grams of protein. You're getting seven grams

698
00:30:09,640 --> 00:30:12,880
Speaker 1: of total fat. Four over four is saturated because of

699
00:30:12,880 --> 00:30:15,680
Speaker 1: course it's dairy. You're only getting two point three grams

700
00:30:15,680 --> 00:30:17,880
Speaker 1: of natural sugar. So, like you said, if you consume

701
00:30:17,920 --> 00:30:21,000
Speaker 1: it in a controlled portion and get that mouth feel

702
00:30:21,040 --> 00:30:24,479
Speaker 1: from it, and it's very satisfying, it's nutritionally a million

703
00:30:24,520 --> 00:30:27,880
Speaker 1: times better than processed ice cream or chocolate, especially if

704
00:30:27,880 --> 00:30:32,040
Speaker 1: you enjoyed it with some fresh berries, pipeds, some nuts,

705
00:30:32,040 --> 00:30:33,720
Speaker 1: you know, or made it into your own ice cream

706
00:30:33,760 --> 00:30:36,920
Speaker 1: and froze it. Then if your desire is to keep

707
00:30:36,920 --> 00:30:39,960
Speaker 1: calories controlled and have less fat, the skin One is

708
00:30:40,000 --> 00:30:42,400
Speaker 1: going to still give you that fantastic protein loading a

709
00:30:42,400 --> 00:30:45,640
Speaker 1: really clean product. And I just think it's great. I've

710
00:30:45,680 --> 00:30:47,880
Speaker 1: always heard amazing things. I'm just having a look about

711
00:30:47,880 --> 00:30:50,680
Speaker 1: the background of the company. It says there's fifth generation

712
00:30:50,920 --> 00:30:53,320
Speaker 1: Artesians and it's Sydney made, so that's the other thing.

713
00:30:53,320 --> 00:30:55,520
Speaker 1: It's an Australian product, and if we have a look

714
00:30:55,520 --> 00:30:57,760
Speaker 1: at the yogurts in the supermarket, there's not that many

715
00:30:58,160 --> 00:31:01,160
Speaker 1: that are Australian, and of the ones that are, there's

716
00:31:01,200 --> 00:31:03,480
Speaker 1: not that many which we would probably give the tick

717
00:31:03,520 --> 00:31:06,120
Speaker 1: of approval nutritionally when it comes to the macro nutrients

718
00:31:06,200 --> 00:31:09,560
Speaker 1: or the protein, carbohydrates, sugar loads. So I'm a big,

719
00:31:09,600 --> 00:31:13,160
Speaker 1: big fan, and I think there's potentially rolls for the

720
00:31:13,160 --> 00:31:16,080
Speaker 1: full cream and the skim, And of course one another

721
00:31:16,080 --> 00:31:19,040
Speaker 1: common nutrition question is do we have full cream dairy

722
00:31:19,320 --> 00:31:21,680
Speaker 1: or skim. You know, if anyone under the age of

723
00:31:21,720 --> 00:31:23,520
Speaker 1: five should be having full cream dairy. So if you

724
00:31:23,520 --> 00:31:25,000
Speaker 1: were giving it to the kids, mind you, I think

725
00:31:25,000 --> 00:31:27,160
Speaker 1: it's quite high in protein. For small kids, I'd probably

726
00:31:27,160 --> 00:31:29,040
Speaker 1: wait till they're in primary school or older to be

727
00:31:29,080 --> 00:31:32,239
Speaker 1: giving them this higher protein yogurt or using it as

728
00:31:32,240 --> 00:31:35,000
Speaker 1: an ice cream alternative and freezing it into ice creams

729
00:31:35,280 --> 00:31:37,800
Speaker 1: ice cream blocks. But for most of my clients, I'd

730
00:31:37,840 --> 00:31:40,080
Speaker 1: probably say go with the skim just to help reduce

731
00:31:40,080 --> 00:31:42,880
Speaker 1: intake of saturated fat, and yogat eaters tend to be

732
00:31:42,920 --> 00:31:46,479
Speaker 1: pretty used to having a reduced fat yogurt, so it's

733
00:31:46,560 --> 00:31:49,560
Speaker 1: a really strong product. It's really great. It's in woolies,

734
00:31:49,600 --> 00:31:52,080
Speaker 1: I think keep an eye on the nutritionals, but absolutely

735
00:31:52,080 --> 00:31:54,120
Speaker 1: this is the strongest yogurt I've seen for quite some

736
00:31:54,280 --> 00:31:57,840
Speaker 1: time nutritionally, and importantly it's a Greek yogurt, not Greek

737
00:31:57,920 --> 00:32:00,760
Speaker 1: style yogurt, because it's a big difference. If it says

738
00:32:00,760 --> 00:32:03,040
Speaker 1: Greek style, it tends to be processed in a way

739
00:32:03,080 --> 00:32:05,040
Speaker 1: they use a lot more thickeners and mixes. It doesn't

740
00:32:05,040 --> 00:32:07,960
Speaker 1: have the nutritional density that a full Greek yogurt does,

741
00:32:08,240 --> 00:32:10,040
Speaker 1: so definitely check that because there's a lot of Greek

742
00:32:10,120 --> 00:32:12,480
Speaker 1: style yogurts out there and they don't have the benefits

743
00:32:12,480 --> 00:32:13,520
Speaker 1: of full Greek yogurt.

744
00:32:13,840 --> 00:32:16,400
Speaker 2: And two more points, Suzzy I wouldn't consider this a

745
00:32:16,560 --> 00:32:19,040
Speaker 2: lactose through a low lactose product, so people who struggle

746
00:32:19,040 --> 00:32:21,360
Speaker 2: to digest airy might struggle with this brand. But the

747
00:32:21,400 --> 00:32:24,520
Speaker 2: thicker the yogurt, the lower the lactose content naturally. So again,

748
00:32:24,560 --> 00:32:27,360
Speaker 2: if you're having just a smaller calorie controlled amount of this,

749
00:32:27,800 --> 00:32:30,400
Speaker 2: or a portion controlled amount of this, say a tablespoon

750
00:32:30,480 --> 00:32:32,240
Speaker 2: or two, with a little bit of fresh fruit and

751
00:32:32,280 --> 00:32:34,240
Speaker 2: a bit of MUSICI or something, you might actually be

752
00:32:34,280 --> 00:32:37,000
Speaker 2: able to tolerate that quite well, even with a lactose and tolerance,

753
00:32:37,160 --> 00:32:38,960
Speaker 2: and I think it's safe for Celiacs as well. I'm

754
00:32:38,960 --> 00:32:41,880
Speaker 2: just looking at the ingredient listener doesn't mention obviously there's

755
00:32:41,880 --> 00:32:44,120
Speaker 2: no gluten added, but it doesn't mention the processing and

756
00:32:44,160 --> 00:32:47,239
Speaker 2: the factories of any cross contamination or anything like that,

757
00:32:47,240 --> 00:32:49,000
Speaker 2: So I think it's safe for our Celiacs out there

758
00:32:49,040 --> 00:32:51,440
Speaker 2: as well, which is great. And the skim variety has

759
00:32:51,440 --> 00:32:54,040
Speaker 2: a five Style Hells rating as well, so as we mentioned,

760
00:32:54,040 --> 00:32:56,320
Speaker 2: one of the better yogurts on the market at the moment,

761
00:32:56,360 --> 00:32:57,680
Speaker 2: which is great to see.

762
00:32:57,400 --> 00:32:59,360
Speaker 1: It is so well done. Will worse because it's really

763
00:32:59,360 --> 00:33:02,560
Speaker 1: helpful with our major supermarket stock some of these great products.

764
00:33:02,720 --> 00:33:04,720
Speaker 1: So hopefully we'll see a few more from the range

765
00:33:04,720 --> 00:33:06,880
Speaker 1: coming through. And if you haven't tried it already, give

766
00:33:06,880 --> 00:33:08,200
Speaker 1: it a go and let us know what you think.

767
00:33:08,720 --> 00:33:11,440
Speaker 2: And to bring us to the end of our podcast, Susie,

768
00:33:11,600 --> 00:33:13,760
Speaker 2: we're going to do a quick listener question that came

769
00:33:13,800 --> 00:33:16,480
Speaker 2: in via our Instagram account. So o Instagram is the

770
00:33:16,560 --> 00:33:19,800
Speaker 2: Nutrition Couch podcast on Instagram and on Facebook as well.

771
00:33:19,960 --> 00:33:21,719
Speaker 2: Send us to your listener questions. You can either send

772
00:33:21,800 --> 00:33:23,480
Speaker 2: us a DM or you can just add a comment

773
00:33:23,520 --> 00:33:25,520
Speaker 2: to one of our posts there, and the one that

774
00:33:25,520 --> 00:33:27,800
Speaker 2: came up today, Susie, is one that comes up quite

775
00:33:27,800 --> 00:33:29,360
Speaker 2: a lot. Is the age year old question. We've been

776
00:33:29,360 --> 00:33:32,360
Speaker 2: asking it for how many years now? Butter or margarine?

777
00:33:32,560 --> 00:33:34,760
Speaker 3: Susie, where do you sit on the side of the fence?

778
00:33:34,920 --> 00:33:36,720
Speaker 3: Are you a butter girl? Are you a margarine girl?

779
00:33:37,440 --> 00:33:41,440
Speaker 1: I have both at home. Full disclosure. I generally always

780
00:33:41,520 --> 00:33:44,320
Speaker 1: use butter for baking. I've been experimenting a bit more

781
00:33:44,320 --> 00:33:46,760
Speaker 1: with some extra virgin olive oil and recipes, and we'll

782
00:33:46,800 --> 00:33:50,000
Speaker 1: get to that in another episode, but my preference for

783
00:33:50,040 --> 00:33:52,520
Speaker 1: baking is to always go back to butter. I tend

784
00:33:52,520 --> 00:33:55,160
Speaker 1: to always use less than what is written on the recipe,

785
00:33:55,200 --> 00:33:58,880
Speaker 1: just to keep again in take of fat low marjorine. Goodness,

786
00:33:58,880 --> 00:34:02,520
Speaker 1: gracious me, there's so many, and even the buttery margarines

787
00:34:02,560 --> 00:34:05,160
Speaker 1: are very rarely much butter. Most of them, I think

788
00:34:05,200 --> 00:34:08,440
Speaker 1: there's only one. I think the mainland is a butter spread.

789
00:34:08,640 --> 00:34:12,120
Speaker 1: Most of them are blended vegetable oils, which nutritionally, generally speaking,

790
00:34:12,200 --> 00:34:15,960
Speaker 1: nutritional professionals are not fans of because they're highly processed.

791
00:34:15,960 --> 00:34:18,279
Speaker 1: They're not offering much nutrients, and really, when you look

792
00:34:18,280 --> 00:34:21,720
Speaker 1: at a diet we don't need it. So the only

793
00:34:21,800 --> 00:34:25,440
Speaker 1: time I use it is when my kids have toast

794
00:34:25,480 --> 00:34:29,440
Speaker 1: in the morning. I will use a light variety with

795
00:34:29,520 --> 00:34:33,480
Speaker 1: a recably high mix of good quality oil for vegimite toast.

796
00:34:34,480 --> 00:34:37,879
Speaker 1: Any other time, I don't use it, So I think

797
00:34:37,960 --> 00:34:40,400
Speaker 1: the less margarine you have in your diet the better.

798
00:34:41,080 --> 00:34:43,800
Speaker 1: The only reason I don't buy spreadable butter is I

799
00:34:43,880 --> 00:34:46,080
Speaker 1: think I did a margarine story on TV a while ago,

800
00:34:46,120 --> 00:34:47,759
Speaker 1: and I had like eight tubs of it, so I'm

801
00:34:47,800 --> 00:34:49,440
Speaker 1: just kind of slowly using it up. But I use

802
00:34:49,520 --> 00:34:51,640
Speaker 1: it like once a day. I don't use it except

803
00:34:51,640 --> 00:34:53,600
Speaker 1: for vegemiteast, and I've got one child who likes that.

804
00:34:54,200 --> 00:34:56,719
Speaker 1: So I think that the less of it you use

805
00:34:56,760 --> 00:34:58,799
Speaker 1: in the diet the better. For spreads in general, we're

806
00:34:58,840 --> 00:35:02,239
Speaker 1: not getting any real positive nutrition from them. I think

807
00:35:02,360 --> 00:35:04,880
Speaker 1: nutritionally butter is better. You've got to make sure though,

808
00:35:04,880 --> 00:35:06,960
Speaker 1: if you're getting a butter spread it's one hundred percent butter.

809
00:35:07,280 --> 00:35:09,759
Speaker 1: But as I said, I don't actively add them to

810
00:35:09,800 --> 00:35:12,120
Speaker 1: the diet. It would be very sporadically. I use it,

811
00:35:12,400 --> 00:35:15,080
Speaker 1: and I definitely don't advise clients to be buying things

812
00:35:15,120 --> 00:35:17,840
Speaker 1: like the cholesterol lowering margarines, because I would never encourage

813
00:35:17,840 --> 00:35:20,680
Speaker 1: someone to put a processed food back in the diet

814
00:35:20,680 --> 00:35:23,680
Speaker 1: to reduce cholesterol. So the take home message is the

815
00:35:23,760 --> 00:35:26,360
Speaker 1: less of any spread you use, the better and nutritionally,

816
00:35:26,440 --> 00:35:29,120
Speaker 1: probably you'd argue butter as it's natural, but keep it

817
00:35:29,160 --> 00:35:31,920
Speaker 1: thin regardless, it's not adding anything positive to your diet.

818
00:35:33,040 --> 00:35:35,000
Speaker 2: Absolutely, and I've always sort of been of the opinion

819
00:35:35,040 --> 00:35:37,120
Speaker 2: growing up. My mum used to always use the olive

820
00:35:37,120 --> 00:35:39,560
Speaker 2: oil spread, so that's sort of very familiar to me.

821
00:35:39,640 --> 00:35:41,879
Speaker 2: We never really used a lot of butter. I don't

822
00:35:41,920 --> 00:35:43,680
Speaker 2: really eat a lot of toastal bread. I rarely have

823
00:35:43,719 --> 00:35:45,799
Speaker 2: a bake. If I want to treat, I'll probably go

824
00:35:45,800 --> 00:35:47,840
Speaker 2: out and buy something. You know, if I make twelve muffins,

825
00:35:47,840 --> 00:35:48,840
Speaker 2: I'm gonna eat telve muffins.

826
00:35:48,880 --> 00:35:50,880
Speaker 3: So I rarely bake. I don't have kids at the moment,

827
00:35:51,239 --> 00:35:52,280
Speaker 3: So for me, it's.

828
00:35:52,160 --> 00:35:53,880
Speaker 2: Something that you know, I might use a bit of

829
00:35:54,040 --> 00:35:56,480
Speaker 2: butter or margarine or olive oil spread. I don't know,

830
00:35:56,560 --> 00:35:58,759
Speaker 2: maybe once or twice a month or something like that,

831
00:35:58,760 --> 00:36:00,799
Speaker 2: like it's such a rare occasion. And in baking, I

832
00:36:01,160 --> 00:36:03,640
Speaker 2: ninety percent of time will always use extraversion olive oil

833
00:36:03,920 --> 00:36:05,719
Speaker 2: instead of butter on marge, So I most of the

834
00:36:05,760 --> 00:36:07,480
Speaker 2: times don't even have it in my fridge. And I

835
00:36:07,520 --> 00:36:09,719
Speaker 2: think it really does come down to the amount that

836
00:36:09,719 --> 00:36:11,400
Speaker 2: you're using, you know, I think I know a lot

837
00:36:11,400 --> 00:36:13,880
Speaker 2: of people who will add you know, butter into their vegetables,

838
00:36:14,080 --> 00:36:15,719
Speaker 2: you know, cook some steams and brocoli and ads and

839
00:36:15,760 --> 00:36:17,759
Speaker 2: butter on top, or you know, have toast every morning

840
00:36:17,760 --> 00:36:19,759
Speaker 2: for breakfast. So I think if you are using quite

841
00:36:19,760 --> 00:36:21,160
Speaker 2: a lot of it, I do agree with you. I

842
00:36:21,200 --> 00:36:24,120
Speaker 2: think margarines can be overly processed, so I think a

843
00:36:24,160 --> 00:36:27,360
Speaker 2: low lowers salt, proper butter is probably a better option.

844
00:36:27,440 --> 00:36:29,040
Speaker 2: But it really does come down to the amount. If

845
00:36:29,040 --> 00:36:31,719
Speaker 2: you're someone that uses it so infrequently, like myself use

846
00:36:31,760 --> 00:36:34,200
Speaker 2: butter used margarine, it doesn't really matter at the end

847
00:36:34,280 --> 00:36:34,920
Speaker 2: of the day, does it.

848
00:36:35,200 --> 00:36:36,480
Speaker 3: You're just using a small amount.

849
00:36:36,520 --> 00:36:38,399
Speaker 1: And on toast in general, you're going to be better

850
00:36:38,440 --> 00:36:40,359
Speaker 1: with avocado, You're going to be better with one hundred

851
00:36:40,400 --> 00:36:43,439
Speaker 1: percent nutspread, and there's so many of them, so most

852
00:36:43,480 --> 00:36:46,200
Speaker 1: people I would see, I'm not prescribing plain toast anyway.

853
00:36:46,239 --> 00:36:48,240
Speaker 1: I want it to be a protein toast with nutspread

854
00:36:48,239 --> 00:36:50,080
Speaker 1: and banana, or I want it to be an egg

855
00:36:50,160 --> 00:36:51,640
Speaker 1: on toast and then you don't need it at all.

856
00:36:51,840 --> 00:36:53,200
Speaker 1: And that's why I don't use it, because if I

857
00:36:53,200 --> 00:36:55,879
Speaker 1: am having toast, I'll have veggimie with that. I don't

858
00:36:55,920 --> 00:36:57,279
Speaker 1: need it when I'm going to have my egg. It's

859
00:36:57,320 --> 00:36:59,760
Speaker 1: giving me the moisture there. So I think the message

860
00:36:59,760 --> 00:37:02,680
Speaker 1: from us, the dieticians today is the less spreads really

861
00:37:02,760 --> 00:37:05,040
Speaker 1: you have in your diet, the better, because we need

862
00:37:05,080 --> 00:37:07,239
Speaker 1: to get our fats from good sources things like our

863
00:37:07,239 --> 00:37:10,359
Speaker 1: extra vegion, olive oil, our nuts. Spreads are avocado. That's

864
00:37:10,360 --> 00:37:13,080
Speaker 1: where we're getting positive nutritional intake from and that's where

865
00:37:13,080 --> 00:37:15,359
Speaker 1: we're getting the fats that we actually need. And you know,

866
00:37:15,440 --> 00:37:17,800
Speaker 1: with mashed potato or mash veggies, I use the olive

867
00:37:17,800 --> 00:37:20,200
Speaker 1: oil and the salt. I don't again use the butter

868
00:37:20,280 --> 00:37:22,600
Speaker 1: in that. So you know, I think we're programmed to

869
00:37:22,880 --> 00:37:25,960
Speaker 1: keep those added fats as minimal as possible in the diet.

870
00:37:26,640 --> 00:37:28,160
Speaker 2: And just to touch on the point you made about

871
00:37:28,160 --> 00:37:30,399
Speaker 2: the cholesterol lowering spreads, I do get asked that quite

872
00:37:30,440 --> 00:37:32,960
Speaker 2: a lot from just friends and family and clients will

873
00:37:33,000 --> 00:37:35,839
Speaker 2: DM me on Instagram, and I am of the same

874
00:37:35,840 --> 00:37:38,560
Speaker 2: opinion as you. I really, really, ever recommend them because

875
00:37:38,560 --> 00:37:40,440
Speaker 2: what a lot of people don't understand is that it's

876
00:37:40,480 --> 00:37:43,080
Speaker 2: a dose response relationship. So to get the effects of

877
00:37:43,080 --> 00:37:45,960
Speaker 2: the cholesterol lowering, I believe from the top of my head,

878
00:37:46,000 --> 00:37:48,200
Speaker 2: I think it's two grams of plant sterols a day,

879
00:37:48,320 --> 00:37:50,279
Speaker 2: which actively means that you can't just use half a

880
00:37:50,280 --> 00:37:52,160
Speaker 2: teaspoon of a little bit of butter on your toast.

881
00:37:52,360 --> 00:37:54,680
Speaker 2: You actually have to use the two grams of that

882
00:37:54,719 --> 00:37:57,319
Speaker 2: margarine a day, which I think is like probably close

883
00:37:57,320 --> 00:38:00,080
Speaker 2: to two tablespoons every single day, Susie. To get you

884
00:38:00,080 --> 00:38:02,600
Speaker 2: have the clinical benefits of the cholesterol lowering of the

885
00:38:02,600 --> 00:38:05,520
Speaker 2: plant sterols. That's a lot of calories extra that you're

886
00:38:05,520 --> 00:38:08,320
Speaker 2: adding into your diet, probably two three hundred extra calories.

887
00:38:08,400 --> 00:38:10,440
Speaker 2: So if you're not someone who regularly uses one to

888
00:38:10,520 --> 00:38:13,440
Speaker 2: two tablespoons of margarine or butter a day, there's no

889
00:38:13,520 --> 00:38:16,160
Speaker 2: real point in using the cholesterol lowering margarines because you're

890
00:38:16,160 --> 00:38:18,520
Speaker 2: not going to get any clinical benefit unless you can

891
00:38:18,640 --> 00:38:21,440
Speaker 2: use the amount that's needed to actively reduce the cholesterol.

892
00:38:21,520 --> 00:38:23,800
Speaker 2: And as I said, from memory, I think it's two grams,

893
00:38:23,800 --> 00:38:24,680
Speaker 2: but don't quote me on that.

894
00:38:24,840 --> 00:38:26,920
Speaker 1: I think it's two to three grams of plant sterols.

895
00:38:26,920 --> 00:38:29,480
Speaker 1: I think that's right, But there's also a milk now,

896
00:38:29,600 --> 00:38:32,200
Speaker 1: the heartwirese milk also contains the plant sterols. So if

897
00:38:32,239 --> 00:38:34,239
Speaker 1: I wanted that effect with someone who was quite lean

898
00:38:34,280 --> 00:38:37,120
Speaker 1: but still looking for a reduction cholesterol, I would absolutely

899
00:38:37,120 --> 00:38:39,080
Speaker 1: start them on the milk, and of course more dietary

900
00:38:39,080 --> 00:38:42,880
Speaker 1: fiber and soluble fiber. I never use that margarine, so

901
00:38:43,160 --> 00:38:46,400
Speaker 1: I couldn't agree more. All right, Well, that brings us

902
00:38:46,400 --> 00:38:49,160
Speaker 1: to the end of another episode of Nutrition Couch. If

903
00:38:49,160 --> 00:38:51,799
Speaker 1: you haven't done so already, please subscribe to have us

904
00:38:51,800 --> 00:38:54,680
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905
00:38:54,680 --> 00:38:56,200
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906
00:38:56,239 --> 00:38:58,439
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907
00:38:58,480 --> 00:39:01,160
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908
00:39:01,239 --> 00:39:03,520
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909
00:39:03,520 --> 00:39:05,799
Speaker 1: our product posts that we talk about here on the podcast.

910
00:39:06,080 --> 00:39:08,719
Speaker 1: It's the Nutrition Couch Podcast and we look forward to

911
00:39:08,800 --> 00:39:11,560
Speaker 1: seeing you at the same time, same place next Sunday.

912
00:39:11,760 --> 00:39:13,920
Speaker 1: Have a great week, Catch you guys next week.