1 00:00:00,680 --> 00:00:04,480 Speaker 1: Have your Christmas celebrations started already? Are there some special 2 00:00:04,559 --> 00:00:07,240 Speaker 1: foods that you love to enjoy it this time of year? 3 00:00:07,840 --> 00:00:10,239 Speaker 1: And there's some that you love that you know and 4 00:00:10,440 --> 00:00:12,799 Speaker 1: not such a good choice. On this week's episode of 5 00:00:12,840 --> 00:00:15,640 Speaker 1: The Nutrition Couch, we chat the Christmas foods that we 6 00:00:15,720 --> 00:00:18,279 Speaker 1: love and the ones we want to remind you to 7 00:00:18,280 --> 00:00:20,239 Speaker 1: be a little careful of when it comes to keeping 8 00:00:20,280 --> 00:00:21,000 Speaker 1: your diet. 9 00:00:20,720 --> 00:00:23,720 Speaker 2: On track over the silly season. Hi, I'm Susie Burrow 10 00:00:23,880 --> 00:00:25,479 Speaker 2: and I'm Leon Wood and each. 11 00:00:25,280 --> 00:00:27,480 Speaker 1: Week we bring you The Nutrition Couch, the bi weekly 12 00:00:27,600 --> 00:00:29,720 Speaker 1: podcast that keeps you up to date on everything you 13 00:00:29,760 --> 00:00:32,239 Speaker 1: need to know in the world of nutrition, as all 14 00:00:32,280 --> 00:00:35,680 Speaker 1: things Christmas foods. Today, we're going to discuss the issue 15 00:00:35,760 --> 00:00:38,519 Speaker 1: of the Christmas bloat and if you're noticing your digestive 16 00:00:38,560 --> 00:00:40,800 Speaker 1: system is not so happy with all the party food, 17 00:00:41,080 --> 00:00:44,199 Speaker 1: some of our practical strategies to keep your gut on 18 00:00:44,360 --> 00:00:47,240 Speaker 1: track over the next few weeks. And our listener question 19 00:00:47,440 --> 00:00:49,720 Speaker 1: is one close to my heart. It's all about food 20 00:00:49,760 --> 00:00:54,840 Speaker 1: additives and specifically MSG so leanne have you been to 21 00:00:54,880 --> 00:00:56,040 Speaker 1: any Christmas parties yet? 22 00:00:56,600 --> 00:00:58,840 Speaker 3: I haven't. Actually, oh, actually a lot. I hosted one 23 00:00:58,880 --> 00:01:00,920 Speaker 3: the other day, So for some of my girlfriends from 24 00:01:01,040 --> 00:01:02,720 Speaker 3: UNI actually, so the couple of dieticians. 25 00:01:02,720 --> 00:01:03,400 Speaker 2: That was really fun. 26 00:01:03,480 --> 00:01:05,480 Speaker 3: So I wouldn't say it was a Christmas per se, 27 00:01:05,600 --> 00:01:07,520 Speaker 3: but you know, it's kind of winding down towards that 28 00:01:07,600 --> 00:01:08,000 Speaker 3: end of year. 29 00:01:08,040 --> 00:01:09,720 Speaker 1: So I saw the photos of that Christmas food and 30 00:01:09,800 --> 00:01:11,959 Speaker 1: let me tell you, there was no pies or Aaron 31 00:01:12,040 --> 00:01:13,840 Speaker 1: chinie or mince pies in sight. 32 00:01:13,880 --> 00:01:15,000 Speaker 2: There was loads of vegetables. 33 00:01:15,040 --> 00:01:17,319 Speaker 1: If you go to any party with a diges, there's 34 00:01:17,319 --> 00:01:19,880 Speaker 1: plenty of veggies, and that's how they keep their selves 35 00:01:20,360 --> 00:01:22,800 Speaker 1: in track with their health. But it reminded me this 36 00:01:22,840 --> 00:01:24,520 Speaker 1: topic at she because I was with a friend and 37 00:01:24,640 --> 00:01:27,760 Speaker 1: having milkshakes with the kids after school, and she ordered 38 00:01:27,800 --> 00:01:30,800 Speaker 1: a mince pie and I was like, it's like November 39 00:01:30,880 --> 00:01:33,240 Speaker 1: and we were there with one of we were there 40 00:01:33,280 --> 00:01:36,480 Speaker 1: with one of the grandma's and she was like old school. 41 00:01:36,520 --> 00:01:38,440 Speaker 1: She was like then giving everyone a lecture about how 42 00:01:38,480 --> 00:01:40,759 Speaker 1: she thought that we shouldn't have mince pies until Christmas 43 00:01:41,040 --> 00:01:43,039 Speaker 1: and how Easter buns were in the shops too early, 44 00:01:43,080 --> 00:01:44,760 Speaker 1: and it just made me laugh because one of the 45 00:01:44,800 --> 00:01:47,280 Speaker 1: issues for many of us is that, you know, you've 46 00:01:47,319 --> 00:01:50,280 Speaker 1: seen just so much Christmas food in supermarkets you know, 47 00:01:50,720 --> 00:01:53,680 Speaker 1: I noticed there's these amazing sort of dessert products that 48 00:01:53,840 --> 00:01:56,880 Speaker 1: of things you would traditionally bake, like things like rumbles 49 00:01:56,920 --> 00:01:59,720 Speaker 1: and tarts, they're like pre made. Now you don't even 50 00:01:59,720 --> 00:02:01,559 Speaker 1: have to go to all the effort of Christmas baking. 51 00:02:01,640 --> 00:02:03,040 Speaker 2: It's so readily available. 52 00:02:03,440 --> 00:02:05,080 Speaker 1: And of course the issue is that we're eating it 53 00:02:05,120 --> 00:02:07,760 Speaker 1: now and it's not even December yet, so you know, 54 00:02:08,040 --> 00:02:10,600 Speaker 1: it was just an opportunity to discuss a few of 55 00:02:10,639 --> 00:02:12,880 Speaker 1: those foods, and particularly the ones that can start to 56 00:02:12,880 --> 00:02:15,640 Speaker 1: slip in so the things that come because we're certainly 57 00:02:15,720 --> 00:02:17,960 Speaker 1: not Christmas grinches. Leanna and I, you know, we enjoy 58 00:02:18,000 --> 00:02:20,720 Speaker 1: good quality food and you know, we really encourage people 59 00:02:20,800 --> 00:02:23,840 Speaker 1: to enjoy, you know, celebratory foods in the right times 60 00:02:23,880 --> 00:02:26,400 Speaker 1: and get pleasure and enjoyment from those. I guess this 61 00:02:26,560 --> 00:02:28,600 Speaker 1: is more about the foods to be mindful of not 62 00:02:28,680 --> 00:02:31,079 Speaker 1: wasting calories on, and the ones that are particularly high 63 00:02:31,120 --> 00:02:34,080 Speaker 1: in fat and calories at this time versus ones that 64 00:02:34,080 --> 00:02:36,320 Speaker 1: we would say, you know, really load up in, so 65 00:02:36,400 --> 00:02:38,400 Speaker 1: you just know what to focus on, and particularly if 66 00:02:38,400 --> 00:02:41,520 Speaker 1: you're catering for people. So I guess the rules that 67 00:02:41,560 --> 00:02:43,880 Speaker 1: I'm often talking about with clients is you've got to 68 00:02:43,880 --> 00:02:47,800 Speaker 1: be really careful of pastry because pastry based snacks and 69 00:02:47,840 --> 00:02:51,600 Speaker 1: cannapas are just so high in bad fat. And in 70 00:02:51,639 --> 00:02:54,359 Speaker 1: the case of commercial cakes and biscuits land, you would 71 00:02:54,360 --> 00:02:57,200 Speaker 1: actually argue that probably some of them contain trans fats 72 00:02:57,680 --> 00:03:01,639 Speaker 1: because it's not compulsory label for trans fats here in Australia, 73 00:03:01,720 --> 00:03:04,679 Speaker 1: and whenever there's the appearance of shortening on an iced 74 00:03:04,760 --> 00:03:08,639 Speaker 1: kind of cake or doughnut or pastry baked product and 75 00:03:08,680 --> 00:03:12,840 Speaker 1: things like sausage, rolls tarts in Australia, they're probably a 76 00:03:12,880 --> 00:03:14,680 Speaker 1: source of trans fat and that is just such a 77 00:03:14,680 --> 00:03:16,880 Speaker 1: toxic fat for our blood. So when we're talking about it, 78 00:03:16,919 --> 00:03:19,239 Speaker 1: we're not being sort of mean and saying don't enjoy 79 00:03:19,240 --> 00:03:21,720 Speaker 1: your favorite foods. They're actually got components of them that 80 00:03:21,760 --> 00:03:24,240 Speaker 1: really are not very healthy for us. So things like 81 00:03:24,320 --> 00:03:26,520 Speaker 1: mince pies come to mind. You know, if you're making 82 00:03:26,560 --> 00:03:30,880 Speaker 1: beautiful mince pies yourself from homemade ingredients, sure, but commercially 83 00:03:30,919 --> 00:03:33,600 Speaker 1: baked products will likely have trans fats if you see 84 00:03:33,639 --> 00:03:36,720 Speaker 1: shortening or margarine on the ingredient list. The same for 85 00:03:36,800 --> 00:03:39,520 Speaker 1: any cannapas. When you go to events that are pastry, 86 00:03:39,560 --> 00:03:43,640 Speaker 1: So the sausage rolls, there's sort of minikeiches, the tarts, 87 00:03:43,920 --> 00:03:46,280 Speaker 1: even arn Cheni balls may not have trans fat, but 88 00:03:46,440 --> 00:03:49,360 Speaker 1: certainly deep fried. These are ones that I keep well 89 00:03:49,400 --> 00:03:53,480 Speaker 1: clear of because to me, they're highly ultra processed foods 90 00:03:53,520 --> 00:03:57,080 Speaker 1: that have very little, good quality ingredients in them, and 91 00:03:57,200 --> 00:04:00,440 Speaker 1: I would rather wait for you know, amazing sea food 92 00:04:00,760 --> 00:04:04,000 Speaker 1: or a Christmas pudding, you know, homemade treats. You know, 93 00:04:04,040 --> 00:04:06,360 Speaker 1: I always make rumballs and biscotti. They're certainly not the 94 00:04:06,400 --> 00:04:09,320 Speaker 1: healthiest food, but they're certainly much more tastier and have 95 00:04:09,440 --> 00:04:12,240 Speaker 1: got sort of one hundred percent natural ingredients in them 96 00:04:12,640 --> 00:04:14,960 Speaker 1: versus that kind of commercial product. So it's just a 97 00:04:15,000 --> 00:04:18,080 Speaker 1: reminder to be mindful when you're at work events where 98 00:04:18,080 --> 00:04:20,880 Speaker 1: there's cheap cannape is being served, or if someone's always 99 00:04:20,880 --> 00:04:23,200 Speaker 1: bringing mince pies in and you're sort of starting to 100 00:04:23,200 --> 00:04:26,640 Speaker 1: eat them regularly, just be mindful they're basically calorie and 101 00:04:26,640 --> 00:04:29,560 Speaker 1: fat bombs and probably adding food and ingredients that aren't 102 00:04:29,600 --> 00:04:30,760 Speaker 1: really that healthy for us. 103 00:04:31,520 --> 00:04:33,680 Speaker 3: Absolutely, And I think also the other one. At this 104 00:04:33,760 --> 00:04:35,680 Speaker 3: time of years, there's a lot of cheese plutters as well, 105 00:04:35,760 --> 00:04:38,200 Speaker 3: so I always think, you know, there's very strong research 106 00:04:38,279 --> 00:04:41,600 Speaker 3: that shows that the processed type of red meats is 107 00:04:42,000 --> 00:04:44,640 Speaker 3: terrible for our health and can actually lead to long 108 00:04:44,720 --> 00:04:47,080 Speaker 3: term increasing our risk of things like bow cancer. So 109 00:04:47,080 --> 00:04:50,279 Speaker 3: I'm talking about things like salami, kabana, even things like 110 00:04:50,440 --> 00:04:53,360 Speaker 3: ham and large amounts all regularly as well. So watching 111 00:04:53,440 --> 00:04:56,719 Speaker 3: things like salami and cabana on cheese plotters, if it's me, 112 00:04:56,839 --> 00:04:58,800 Speaker 3: I don't typically tend to put it on unless I 113 00:04:58,839 --> 00:05:00,960 Speaker 3: have a guest over that I know really enjoys that. 114 00:05:00,960 --> 00:05:03,080 Speaker 3: Then I'll just put a small amount on a cheese platter. 115 00:05:03,200 --> 00:05:05,039 Speaker 3: And I really think, you know, I so often see 116 00:05:05,080 --> 00:05:07,800 Speaker 3: cheese platters with three or four types of cheeses, crackers, 117 00:05:07,839 --> 00:05:10,359 Speaker 3: and salami and kabana, and that's it. We really should 118 00:05:10,400 --> 00:05:13,040 Speaker 3: be having, you know, one or two cheeses, max, one 119 00:05:13,080 --> 00:05:15,760 Speaker 3: or two dips, macks, some one or two types of crackers, 120 00:05:15,760 --> 00:05:17,400 Speaker 3: and then the rest of that cheese platter should be 121 00:05:17,480 --> 00:05:20,440 Speaker 3: fresh fruit and you know, just vegetable sticks basically, because 122 00:05:20,480 --> 00:05:23,719 Speaker 3: what you put out and what you provide will get eaten. 123 00:05:23,960 --> 00:05:26,280 Speaker 3: I think if you ask people if they want vegetable sticks, 124 00:05:26,279 --> 00:05:28,159 Speaker 3: they'll probably say no. But if you just put it 125 00:05:28,160 --> 00:05:30,400 Speaker 3: out and provide it, they will probably all eat it. 126 00:05:30,440 --> 00:05:33,000 Speaker 3: So be very careful of those overly processed meats at 127 00:05:33,000 --> 00:05:34,839 Speaker 3: this time of year. And the other one which to 128 00:05:34,880 --> 00:05:37,200 Speaker 3: be careful of, which is a total solt food of mine, Sussi, 129 00:05:37,480 --> 00:05:40,480 Speaker 3: is potato chips. You could easily down a couple of 130 00:05:40,520 --> 00:05:42,400 Speaker 3: bags of potato chips when you're putting out that kind 131 00:05:42,440 --> 00:05:44,960 Speaker 3: of thing as part of party grazing stuff. And I 132 00:05:45,000 --> 00:05:47,920 Speaker 3: will not lie to our listener, Sussi, I love some 133 00:05:47,960 --> 00:05:50,000 Speaker 3: good potato chips. It would just be mindful of the 134 00:05:50,160 --> 00:05:52,800 Speaker 3: portions that you have in themouse that you're buying, because 135 00:05:52,920 --> 00:05:54,760 Speaker 3: let's be honest, Susie, one of my favorite brands is 136 00:05:54,760 --> 00:05:57,200 Speaker 3: Red Rock Deli and they are not cheap, like even 137 00:05:57,240 --> 00:05:59,440 Speaker 3: on sale, a bag of Red Rock Delli chips is 138 00:05:59,440 --> 00:06:02,479 Speaker 3: four fifty five dollars recently, so it's not you know, 139 00:06:02,520 --> 00:06:04,920 Speaker 3: it's not a cheap thing. But just be mindful of 140 00:06:04,960 --> 00:06:07,440 Speaker 3: those portions because they're so Moorish and they're so easy 141 00:06:07,480 --> 00:06:10,039 Speaker 3: to overreach that type of food at this type of year. 142 00:06:10,120 --> 00:06:12,880 Speaker 3: Plus the baking that Susi mentioned as well, are. 143 00:06:12,800 --> 00:06:14,440 Speaker 2: We going to do a shout out to the Truffle 144 00:06:14,520 --> 00:06:15,240 Speaker 2: chips at Audi? 145 00:06:15,560 --> 00:06:19,040 Speaker 3: Oh my goodness, so delicious. And also, what's another brand 146 00:06:19,040 --> 00:06:21,720 Speaker 3: that I love. Oh it's a smaller brand, the old 147 00:06:21,760 --> 00:06:24,120 Speaker 3: school one. Yeah, this is the yellow packet. It's like 148 00:06:24,279 --> 00:06:25,400 Speaker 3: cheese and Tribe or something. 149 00:06:25,640 --> 00:06:28,920 Speaker 2: Yeah that is Tiris or Terrells. So I love them. 150 00:06:29,000 --> 00:06:30,040 Speaker 2: They're delicious. 151 00:06:30,720 --> 00:06:33,919 Speaker 1: Tyris crinkleed cart salt and vinegar are the best. You 152 00:06:33,920 --> 00:06:35,640 Speaker 1: can never get them, but they're like six or seven 153 00:06:35,680 --> 00:06:38,520 Speaker 1: dollars a pack up. But Audi Audi have got these 154 00:06:38,560 --> 00:06:41,320 Speaker 1: truffle chips. They are so good, and I reckon they're 155 00:06:41,360 --> 00:06:43,839 Speaker 1: made where Red Rock Delia made. It's the same style 156 00:06:43,839 --> 00:06:46,880 Speaker 1: of chip for sure, but that truffle flavor. Oh hope, 157 00:06:46,880 --> 00:06:49,240 Speaker 1: you're just saving your chips. Have those, They're amazing. But 158 00:06:49,279 --> 00:06:51,880 Speaker 1: I'll just give an example of going back to the vegetables. 159 00:06:52,440 --> 00:06:55,400 Speaker 1: So often, on a Friday with the school mums will 160 00:06:55,440 --> 00:06:58,080 Speaker 1: go to a local club and the food is pretty ordinary, 161 00:06:58,279 --> 00:07:00,760 Speaker 1: like it's really bar foo foo, and we end up 162 00:07:00,800 --> 00:07:04,080 Speaker 1: eating there. It's just never healthy and you're quite hungry. Anyway, 163 00:07:04,320 --> 00:07:05,440 Speaker 1: I thought, you know what I'm going to do. I'm 164 00:07:05,440 --> 00:07:07,640 Speaker 1: going to take some snacks. So I cut up in 165 00:07:07,760 --> 00:07:10,920 Speaker 1: just a couple of lunch boxes, cut up carrots, cut 166 00:07:10,960 --> 00:07:14,160 Speaker 1: up cucumber, cut up capsicum. I took the veggie dip 167 00:07:14,200 --> 00:07:16,960 Speaker 1: we love, which is seventy percent vegetables from aldi and coals, 168 00:07:17,240 --> 00:07:20,600 Speaker 1: the Mediterranean vegetable yumis. There's also the chris is, the 169 00:07:20,600 --> 00:07:23,600 Speaker 1: Egyptian beetroot or taziki, which are both good choices if 170 00:07:23,600 --> 00:07:24,640 Speaker 1: you're wanting to have a dip. 171 00:07:24,960 --> 00:07:26,360 Speaker 2: So I took a pack container of that. 172 00:07:26,760 --> 00:07:28,400 Speaker 1: I took some cheese and cut it up, and then 173 00:07:28,440 --> 00:07:30,840 Speaker 1: I took some decent crackers because the other issue is 174 00:07:30,880 --> 00:07:34,679 Speaker 1: the crackers that are often shown for cheeseboards or jats 175 00:07:34,680 --> 00:07:38,520 Speaker 1: are terrible. They're you know, white flour, vegetable oil, palm oil. 176 00:07:38,560 --> 00:07:39,160 Speaker 2: They're shocking. 177 00:07:39,560 --> 00:07:42,680 Speaker 1: So I swopped over to say seeded crackers, better quality crackers. 178 00:07:43,200 --> 00:07:46,360 Speaker 1: And the whole table of adults demolished all of those 179 00:07:46,440 --> 00:07:49,360 Speaker 1: vegetables and good quality dip. And we didn't order half 180 00:07:49,440 --> 00:07:51,679 Speaker 1: the crap that we normally do, which is fried food, 181 00:07:51,760 --> 00:07:53,800 Speaker 1: hot chips, just stuff, because people are hungry and there's 182 00:07:53,840 --> 00:07:56,960 Speaker 1: nothing else there. So don't underestimate how powerful it is 183 00:07:57,040 --> 00:07:58,960 Speaker 1: just to put the fresh food out as well, even 184 00:07:58,960 --> 00:08:00,400 Speaker 1: if you are adding a little bit more of the 185 00:08:00,440 --> 00:08:03,080 Speaker 1: indulgence stuff. And just don't want to flag actually there, 186 00:08:03,080 --> 00:08:05,800 Speaker 1: and I want to discuss the growing number of processed 187 00:08:05,840 --> 00:08:09,520 Speaker 1: meat snack packs for kids available in supermarkets, because you're right, 188 00:08:09,600 --> 00:08:11,880 Speaker 1: the evidence is that process meat is not good for us, 189 00:08:11,920 --> 00:08:15,040 Speaker 1: so encouraging it in terms of daily intake, you know, 190 00:08:15,120 --> 00:08:17,760 Speaker 1: minimizing it on platters and swapping it for seafood things 191 00:08:17,800 --> 00:08:20,520 Speaker 1: like smoked salmon, prawns if you can afford it. Even 192 00:08:20,560 --> 00:08:23,400 Speaker 1: smoked seafood like smoke oysters and muscles is a million 193 00:08:23,440 --> 00:08:26,440 Speaker 1: times better than any of those process meats because there's 194 00:08:26,600 --> 00:08:28,520 Speaker 1: packed full of sodium as well, which really leads to 195 00:08:28,520 --> 00:08:31,680 Speaker 1: fluid intention. So it's just about having that balance of 196 00:08:31,720 --> 00:08:33,880 Speaker 1: the good food as well as the more processed stuff 197 00:08:33,880 --> 00:08:35,720 Speaker 1: so you get the flavor. And one of those snacks 198 00:08:35,720 --> 00:08:37,880 Speaker 1: that you and I love and their half price as 199 00:08:37,880 --> 00:08:41,280 Speaker 1: well recently in the supermarkets is the dark chocolate covered nuts. 200 00:08:41,840 --> 00:08:43,720 Speaker 1: So on any platter you can throw a few of 201 00:08:43,720 --> 00:08:46,240 Speaker 1: those around. It gives great flavor and you're still getting 202 00:08:46,240 --> 00:08:49,439 Speaker 1: some decent sort of quality as opposed to more process 203 00:08:49,520 --> 00:08:51,640 Speaker 1: lollies and things to fill platters up that way, So 204 00:08:51,679 --> 00:08:54,320 Speaker 1: it's always about getting the balance. And then when it's 205 00:08:54,360 --> 00:08:56,760 Speaker 1: the more indulgent foods like the fried stuff or the 206 00:08:56,800 --> 00:08:58,640 Speaker 1: mince pies, things that are really high in fat, really 207 00:08:58,679 --> 00:09:01,320 Speaker 1: trying to isolate them to the key Christmas holiday days 208 00:09:01,600 --> 00:09:04,200 Speaker 1: rather than just letting them slip in multiple times, because 209 00:09:04,200 --> 00:09:06,440 Speaker 1: that's where the weight going over Christmas comes from. It's 210 00:09:06,520 --> 00:09:08,760 Speaker 1: not Christmas Day, it's the fact that we've been eating 211 00:09:08,760 --> 00:09:11,960 Speaker 1: NonStop since Melbourne Cup that is the issue. And probably 212 00:09:12,000 --> 00:09:14,240 Speaker 1: just to finish, I would say that the most important 213 00:09:14,240 --> 00:09:16,120 Speaker 1: thing at this time of year is to maintain your training. 214 00:09:16,400 --> 00:09:18,880 Speaker 1: There's no excuse not to be walking and compensating. The 215 00:09:18,960 --> 00:09:21,439 Speaker 1: days are long, you know, make dates with your friends 216 00:09:21,440 --> 00:09:23,800 Speaker 1: to catch over over a walk first before you have food, 217 00:09:24,120 --> 00:09:26,520 Speaker 1: because yeah, that goes a long way. And buffering the 218 00:09:26,559 --> 00:09:28,240 Speaker 1: extra calories that are coming in at this time of 219 00:09:28,240 --> 00:09:30,439 Speaker 1: the year. Catching up with friends and family. 220 00:09:30,720 --> 00:09:33,040 Speaker 3: Absolutely, And I'll just make a point about little kids 221 00:09:33,040 --> 00:09:35,400 Speaker 3: as well, particularly just because I've got a little toddler. 222 00:09:35,640 --> 00:09:37,800 Speaker 3: Smaller kids, be very mindful with just see the amount 223 00:09:37,840 --> 00:09:39,400 Speaker 3: of stuff, because what they'll tend to do when the 224 00:09:39,480 --> 00:09:41,439 Speaker 3: cheese putters are around me is very much the same. 225 00:09:41,559 --> 00:09:43,400 Speaker 3: They snack and snack and snack and s're just see, 226 00:09:43,480 --> 00:09:47,000 Speaker 3: you know, ten twelve crackers, cheese, crackers, cheese, and then 227 00:09:47,000 --> 00:09:49,120 Speaker 3: gets the dinner time and she won't eat anything. So 228 00:09:49,400 --> 00:09:51,080 Speaker 3: just be really mindful of the little kids to make 229 00:09:51,120 --> 00:09:53,320 Speaker 3: sure there's enough you know, fruit out there so they 230 00:09:53,320 --> 00:09:55,560 Speaker 3: don't get you know, constipated after two three days, if 231 00:09:55,559 --> 00:09:57,480 Speaker 3: you're out at the beach with your family, you're staying 232 00:09:57,520 --> 00:09:59,160 Speaker 3: in a holiday home, all the kids are eating his 233 00:09:59,280 --> 00:10:02,199 Speaker 3: snacks and crack, you know, they will very likely get 234 00:10:02,200 --> 00:10:05,240 Speaker 3: constipated if there's not enough you know, high fiber you know, 235 00:10:05,360 --> 00:10:08,199 Speaker 3: breads and cereals and fruits around, So just be mindful 236 00:10:08,200 --> 00:10:10,240 Speaker 3: of that. I saw a little hack on TikTok the 237 00:10:10,280 --> 00:10:12,160 Speaker 3: other day, Susie. Instead of giving your kids tons of 238 00:10:12,240 --> 00:10:14,920 Speaker 3: ice cream, I'm talking about small children like toddlers, you 239 00:10:14,960 --> 00:10:17,319 Speaker 3: can freeze those little yogurt pouches. Cut the top off, 240 00:10:17,360 --> 00:10:19,520 Speaker 3: put a little icy pole stick in there, put them 241 00:10:19,559 --> 00:10:21,560 Speaker 3: in freezer and make some yogurt ice blocks. That's a 242 00:10:21,600 --> 00:10:24,280 Speaker 3: really fun little hack for small kids. And then homemade 243 00:10:24,280 --> 00:10:25,920 Speaker 3: baking as well, if you're baking it this time of 244 00:10:26,000 --> 00:10:28,080 Speaker 3: year and you have small children. But honestly, I would 245 00:10:28,120 --> 00:10:30,520 Speaker 3: say for all children, as a rule of thumb, I 246 00:10:30,600 --> 00:10:33,200 Speaker 3: have the amount of sugar in any recipe. It really 247 00:10:33,280 --> 00:10:35,520 Speaker 3: doesn't affect the texture at all. Like if a recipe 248 00:10:35,520 --> 00:10:37,760 Speaker 3: calls for two cups of sugar, I'll use, you know, 249 00:10:37,760 --> 00:10:39,480 Speaker 3: three quarters to one cup of a course, for one 250 00:10:39,480 --> 00:10:41,600 Speaker 3: cup of sugar, I'll use half a cup. Yes, you 251 00:10:41,600 --> 00:10:43,679 Speaker 3: can use the sugar replacement, but if I'm being honest, 252 00:10:43,720 --> 00:10:45,520 Speaker 3: I don't rarely use them because I don't bake a 253 00:10:45,520 --> 00:10:48,240 Speaker 3: lot and they're quite expensive. I would just significantly reduce 254 00:10:48,320 --> 00:10:50,280 Speaker 3: down the amount of sugar. If I'm making muffins or 255 00:10:50,280 --> 00:10:52,160 Speaker 3: if I'm making a banana bread or something like that 256 00:10:52,200 --> 00:10:54,480 Speaker 3: for the kids, I would just really have the amount 257 00:10:54,480 --> 00:10:56,480 Speaker 3: of sugar. So this time of year, just be smart 258 00:10:56,520 --> 00:10:58,240 Speaker 3: with the type of baking that you do, and if 259 00:10:58,240 --> 00:11:00,360 Speaker 3: you are doing home stuff, reduce down the sh sugar. 260 00:11:00,559 --> 00:11:01,520 Speaker 2: Nobody will even know it. 261 00:11:01,520 --> 00:11:03,720 Speaker 3: It'll still taste delicious and it really doesn't affect the 262 00:11:03,760 --> 00:11:05,800 Speaker 3: texture much at all in my opinion. 263 00:11:06,160 --> 00:11:08,199 Speaker 2: Yeah, that's very true and very good advice around the 264 00:11:08,200 --> 00:11:09,720 Speaker 2: little kids. All right. 265 00:11:09,760 --> 00:11:11,559 Speaker 1: Well, the other thing we wanted to speak about, which 266 00:11:11,679 --> 00:11:17,040 Speaker 1: not unrelated, was a relatively common presentation of constipation. Now, 267 00:11:17,320 --> 00:11:20,559 Speaker 1: certainly when clients will clean their diet up and change 268 00:11:20,559 --> 00:11:22,360 Speaker 1: things around a little bit and perhaps cut out some 269 00:11:22,440 --> 00:11:24,079 Speaker 1: of the bulk, I'll often get a message to say 270 00:11:24,120 --> 00:11:25,959 Speaker 1: that they're not going to the bathroom as frequently as 271 00:11:25,960 --> 00:11:28,280 Speaker 1: they did before. Because the body is very much a 272 00:11:28,320 --> 00:11:31,280 Speaker 1: program machine, so if it certainly used to amounts of 273 00:11:31,320 --> 00:11:33,520 Speaker 1: food and you cut way back, all of the sudden 274 00:11:33,520 --> 00:11:36,520 Speaker 1: things will slow down. So my little formula for fiber, 275 00:11:36,559 --> 00:11:38,400 Speaker 1: and this is much more Land's area than mine as 276 00:11:38,440 --> 00:11:41,960 Speaker 1: a digestive health expert, but I am always reminding clients 277 00:11:42,000 --> 00:11:44,120 Speaker 1: to make sure they're having both salad and cook vegetables 278 00:11:44,160 --> 00:11:46,559 Speaker 1: each day, because I find the fiber and cook vegetables 279 00:11:46,600 --> 00:11:48,199 Speaker 1: is really helpful when it comes to going to the 280 00:11:48,240 --> 00:11:51,320 Speaker 1: bathroom regularly, but certainly making sure you're getting some whole 281 00:11:51,320 --> 00:11:53,320 Speaker 1: grains each day. So if you cut down on the bread, 282 00:11:53,360 --> 00:11:56,800 Speaker 1: for example, and not having some grains or breakfast cereal again, 283 00:11:56,840 --> 00:11:58,400 Speaker 1: you might find that adding a little bit of all 284 00:11:58,440 --> 00:12:01,480 Speaker 1: branding in or having a dense grain bread will help. 285 00:12:01,840 --> 00:12:04,320 Speaker 1: And the third area which I gain, if clients are 286 00:12:04,320 --> 00:12:07,360 Speaker 1: cutting down on intake of sweet food and carbohydrates, they 287 00:12:07,360 --> 00:12:09,679 Speaker 1: may have cut their fruit. There's nothing better that makes 288 00:12:09,720 --> 00:12:11,360 Speaker 1: you go to the bathroom than good old stone fruit, 289 00:12:11,400 --> 00:12:15,040 Speaker 1: which is in seasons, so things like your apricots, peaches, plums. 290 00:12:15,280 --> 00:12:17,120 Speaker 1: Adding a serve or two of that with your meals 291 00:12:17,160 --> 00:12:19,840 Speaker 1: can work wonders when it comes to digestive health. But 292 00:12:19,880 --> 00:12:22,120 Speaker 1: also if you're drinking more alcohol, don't forget that you're 293 00:12:22,160 --> 00:12:25,359 Speaker 1: likely dehydrated. And if you're dehydrated, that will impact digestive 294 00:12:25,440 --> 00:12:28,280 Speaker 1: movement and how frequently it's moving and hewten you go 295 00:12:28,320 --> 00:12:31,040 Speaker 1: to the bathroom. So remaining hydrated, particularly if you go 296 00:12:31,080 --> 00:12:34,199 Speaker 1: into a lot of parties, is really important to keep regular. 297 00:12:35,080 --> 00:12:37,199 Speaker 3: And also alcohol can go one of two ways. If 298 00:12:37,200 --> 00:12:39,160 Speaker 3: it doesn't make you blocked up, it'll make you go 299 00:12:39,240 --> 00:12:41,360 Speaker 3: far too frequently the other way, So just be very 300 00:12:41,440 --> 00:12:42,880 Speaker 3: mindful of that. If you've had a big night on 301 00:12:42,920 --> 00:12:44,680 Speaker 3: the booze, A lot of people do wake up and 302 00:12:44,679 --> 00:12:46,960 Speaker 3: find that they have quite loose spells the next morning. 303 00:12:47,120 --> 00:12:51,360 Speaker 1: So that's only after some zam bookers shops. I reckon 304 00:12:51,440 --> 00:12:52,679 Speaker 1: I've had a very pick nightly. 305 00:12:53,679 --> 00:12:56,120 Speaker 3: So my general formula book constipation and what tends to 306 00:12:56,120 --> 00:12:57,959 Speaker 3: happen at this time of year, Like we just discussed, 307 00:12:57,960 --> 00:12:59,880 Speaker 3: there's a lot more eating out right. You're having a 308 00:13:00,000 --> 00:13:01,600 Speaker 3: lot of lunches, you're having a lot of dinners, or 309 00:13:01,640 --> 00:13:03,800 Speaker 3: what tends to happen is you're grazing all afternoon on 310 00:13:03,800 --> 00:13:05,600 Speaker 3: the cheese platter, and what happened. We had my brother's 311 00:13:05,640 --> 00:13:07,600 Speaker 3: wedding a couple of days ago, Susie and we had 312 00:13:07,600 --> 00:13:09,240 Speaker 3: the cheese platters out a couple of days later, and 313 00:13:09,320 --> 00:13:12,000 Speaker 3: we're all grazing all afternoon and nobody needed dinner. But 314 00:13:12,080 --> 00:13:14,400 Speaker 3: what tends to happen is when you're skipping meals, you're 315 00:13:14,400 --> 00:13:17,400 Speaker 3: losing the bulk of the fiber. So my general formula 316 00:13:17,480 --> 00:13:20,520 Speaker 3: is fiber, fluid, physical activity. They're the three things that 317 00:13:20,520 --> 00:13:22,800 Speaker 3: have been shown in the research to help with constipation. 318 00:13:23,000 --> 00:13:25,880 Speaker 3: You need an adequate amount of fiber. The female's recommendation 319 00:13:26,000 --> 00:13:28,119 Speaker 3: is twenty five grams a day for males in Australia's 320 00:13:28,120 --> 00:13:29,000 Speaker 3: thirty grams a day. 321 00:13:29,240 --> 00:13:30,280 Speaker 2: Personally, I take. 322 00:13:30,080 --> 00:13:32,400 Speaker 3: The majority of my female clients to thirty grams or 323 00:13:32,400 --> 00:13:34,160 Speaker 3: more a day. I find that twenty to twenty five 324 00:13:34,200 --> 00:13:36,960 Speaker 3: grams of females is too low. And then fluid, we 325 00:13:37,000 --> 00:13:39,000 Speaker 3: need to have enough fluid to bulk the fiber. If 326 00:13:39,040 --> 00:13:41,880 Speaker 3: you increase the fiber in your diet without also increasing 327 00:13:41,920 --> 00:13:43,679 Speaker 3: the fluid, you're going to do more harm than good. 328 00:13:43,679 --> 00:13:45,640 Speaker 3: You're going to probably end up even a worse state 329 00:13:45,679 --> 00:13:48,440 Speaker 3: than you work beforehand. And physical activity the more the 330 00:13:48,480 --> 00:13:51,720 Speaker 3: body moves, the better the digestive system can move things 331 00:13:51,760 --> 00:13:54,400 Speaker 3: through it. So if you're feeling a bit constipated, blocked up, 332 00:13:54,480 --> 00:13:56,559 Speaker 3: or sluggish, one of the best things you can do 333 00:13:56,840 --> 00:13:59,160 Speaker 3: is it a high fiber breakfast, have a morning coffee. 334 00:13:59,160 --> 00:14:01,640 Speaker 3: If you like your coffee, focus on, you know, the 335 00:14:01,679 --> 00:14:04,560 Speaker 3: type of fiber that's more that soluble, gentle bulking fiber. 336 00:14:04,840 --> 00:14:07,360 Speaker 3: So think about some porridge, some rolled oats, some cheer 337 00:14:07,440 --> 00:14:09,560 Speaker 3: seeds and flaxeas and then we're going to get that 338 00:14:09,600 --> 00:14:12,080 Speaker 3: more in soluble fib that roughage type of fiber that 339 00:14:12,120 --> 00:14:14,400 Speaker 3: goes through like a broom and helps to sweep everything 340 00:14:14,440 --> 00:14:16,360 Speaker 3: out when you get that through, and things like our 341 00:14:16,440 --> 00:14:18,719 Speaker 3: lunches and our dinner. So when the breakfast the morning time, 342 00:14:18,760 --> 00:14:21,400 Speaker 3: I really like that gentle bulking fiber which helps to 343 00:14:21,480 --> 00:14:24,040 Speaker 3: draw that water into your stool and move things along. 344 00:14:24,360 --> 00:14:26,640 Speaker 3: Two Kiwi fruits a day Susie has actually been shown 345 00:14:26,640 --> 00:14:29,400 Speaker 3: in the research as well to be very helpful for constipation, 346 00:14:29,760 --> 00:14:31,600 Speaker 3: and like you said, stone fruits. But I tend to 347 00:14:31,640 --> 00:14:33,520 Speaker 3: avoid the juices. Like I know a lot of people 348 00:14:33,520 --> 00:14:36,560 Speaker 3: focus on plum juice and pear juice for small children. Hey, 349 00:14:36,560 --> 00:14:39,400 Speaker 3: that's okay if you're really struggling. But I think for 350 00:14:39,440 --> 00:14:41,880 Speaker 3: adults it's just a huge whack of sugar. I don't 351 00:14:41,920 --> 00:14:44,240 Speaker 3: really love it for small children either, I much. We 352 00:14:44,320 --> 00:14:46,240 Speaker 3: try to get a bit of beans or something like 353 00:14:46,240 --> 00:14:48,520 Speaker 3: that into them, or some fresh fruit versus the juice, 354 00:14:48,560 --> 00:14:51,080 Speaker 3: because it's just such a concentrated amount. A couple of 355 00:14:51,080 --> 00:14:52,880 Speaker 3: prunes can go a long way for people. You know, 356 00:14:53,040 --> 00:14:54,800 Speaker 3: you used to use them a lot in the hospitals. 357 00:14:55,040 --> 00:14:58,400 Speaker 3: Even utilizing something like a fiber supplement, whether that's benefiber, 358 00:14:58,440 --> 00:15:00,520 Speaker 3: whether that's normal fiber, whether that's a little bit of 359 00:15:00,520 --> 00:15:02,880 Speaker 3: silium husk or meta mucil as well, that can go 360 00:15:02,960 --> 00:15:05,080 Speaker 3: a long way as well. And they're very gentle, natural 361 00:15:05,080 --> 00:15:07,760 Speaker 3: based fibers as well. They're far better preferred than something 362 00:15:07,840 --> 00:15:10,920 Speaker 3: like a laxative. So that's the morning twikiwi fruits a day. 363 00:15:10,960 --> 00:15:12,880 Speaker 3: We want a little bit of fiber. A morning coffee 364 00:15:12,880 --> 00:15:14,360 Speaker 3: can go a long way for a lot of people. 365 00:15:14,560 --> 00:15:16,240 Speaker 3: And then with our lunches and dinners, we want a 366 00:15:16,240 --> 00:15:19,000 Speaker 3: good source of whole grams. Whether that's a dark dense bread, 367 00:15:19,120 --> 00:15:21,280 Speaker 3: whether it's a bit of brown rice, a leggume based 368 00:15:21,320 --> 00:15:23,800 Speaker 3: past or whether it's some beans and leggings into your meal. 369 00:15:23,840 --> 00:15:26,160 Speaker 3: As well, and we really want to focus on about 370 00:15:26,200 --> 00:15:28,800 Speaker 3: two to three cups at least of vegetables or salad 371 00:15:28,800 --> 00:15:30,960 Speaker 3: at each meal. And like Susie said, we need different 372 00:15:30,960 --> 00:15:33,720 Speaker 3: types of nutrients, different types of fibers from versus our 373 00:15:33,760 --> 00:15:36,080 Speaker 3: salads and also our vegetables as well, so try to 374 00:15:36,080 --> 00:15:38,000 Speaker 3: have a good mix of them throughout the day. If 375 00:15:38,000 --> 00:15:39,680 Speaker 3: you've had some salad with your lunch, we want to 376 00:15:39,720 --> 00:15:42,720 Speaker 3: prioritize some cook vegetables with our dinner, or vice versa 377 00:15:42,760 --> 00:15:44,480 Speaker 3: as well. We can have a bit of a mix 378 00:15:44,600 --> 00:15:47,240 Speaker 3: or blend of both. So they're probably are tips from 379 00:15:47,240 --> 00:15:51,600 Speaker 3: a constipation perspective, Susie. The thing with fiber is the 380 00:15:51,680 --> 00:15:54,360 Speaker 3: golden rule is to go low and go slow. Start 381 00:15:54,360 --> 00:15:57,480 Speaker 3: at a small amount and gradually start increasing it slowly 382 00:15:57,520 --> 00:16:00,240 Speaker 3: over time. If you take your low fiber diet up 383 00:16:00,240 --> 00:16:02,080 Speaker 3: to you know, thirty five grams of fiber a day 384 00:16:02,080 --> 00:16:05,360 Speaker 3: and you're previously eating about ten to fifteen grams, you'll 385 00:16:05,400 --> 00:16:08,960 Speaker 3: be tooting along, Susie, and you're not. You're not gonna 386 00:16:09,000 --> 00:16:11,560 Speaker 3: like between this podcast on fiber. So really go low 387 00:16:11,640 --> 00:16:14,000 Speaker 3: and go slow as the general rule when trying to 388 00:16:14,080 --> 00:16:16,760 Speaker 3: increase fiber, and make sure you've got enough fluid paired 389 00:16:16,800 --> 00:16:18,360 Speaker 3: with it, and make sure you're moving your body. 390 00:16:18,360 --> 00:16:18,960 Speaker 2: It doesn't have to. 391 00:16:18,960 --> 00:16:20,960 Speaker 3: Be that you're going out for a ten k run. 392 00:16:21,120 --> 00:16:23,800 Speaker 3: It could just be some gentle yoga or some gentle stretching. 393 00:16:23,840 --> 00:16:26,040 Speaker 3: Anything that you can do to try to move the 394 00:16:26,080 --> 00:16:28,280 Speaker 3: things through your digestive system is going to be really 395 00:16:28,320 --> 00:16:31,360 Speaker 3: helpful for constipation as well. As much as possible, try 396 00:16:31,400 --> 00:16:33,480 Speaker 3: to avoid straining on the bathroom. And if you find 397 00:16:33,520 --> 00:16:35,600 Speaker 3: that you are straining when you're using the bathroom, you 398 00:16:35,640 --> 00:16:37,600 Speaker 3: probably want to get into starting just with a little 399 00:16:37,600 --> 00:16:40,280 Speaker 3: bit of a fiber supplement like benefiber or better musle 400 00:16:40,360 --> 00:16:43,160 Speaker 3: to start with, and gradually increasing the dose over a 401 00:16:43,160 --> 00:16:44,920 Speaker 3: couple of days or a couple of weeks time. Don't 402 00:16:44,960 --> 00:16:47,240 Speaker 3: start on a huge dose. You might find that you're 403 00:16:47,240 --> 00:16:49,440 Speaker 3: a little bit more windy and gassy in you. You're 404 00:16:49,440 --> 00:16:51,920 Speaker 3: not as happy with you with your bower movements as 405 00:16:51,920 --> 00:16:54,960 Speaker 3: you should be, So start small and gradually increase over time. 406 00:16:55,280 --> 00:16:57,760 Speaker 3: They're my top tips for constipation, Susie. 407 00:16:57,800 --> 00:16:59,800 Speaker 1: And very nicely delivered ly in as well. Lots of 408 00:17:00,040 --> 00:17:03,240 Speaker 1: nice pr words there all right. Will to wrap us 409 00:17:03,280 --> 00:17:06,320 Speaker 1: up today, a listener question which I thought was probably 410 00:17:06,320 --> 00:17:09,240 Speaker 1: worth a discussion because we do mention it reasonably frequently here, 411 00:17:09,280 --> 00:17:12,800 Speaker 1: and it was in relation to MSG monesodium glutamate and 412 00:17:12,960 --> 00:17:14,000 Speaker 1: is it dangerous for us? 413 00:17:14,000 --> 00:17:15,440 Speaker 2: Should we be avoiding it now? 414 00:17:15,760 --> 00:17:19,920 Speaker 1: We should first say that glutamates are naturally found in 415 00:17:20,200 --> 00:17:22,720 Speaker 1: rich tasting foods like tomatoes, cheese. So when you have 416 00:17:22,800 --> 00:17:25,800 Speaker 1: an Indian not Indian, Mexican meal or an Asian meal 417 00:17:25,840 --> 00:17:29,000 Speaker 1: that has soy sauce at a mammae dumplings, you will 418 00:17:29,119 --> 00:17:33,719 Speaker 1: have naturally occurring monosodium glutamate MSG going through. And some 419 00:17:33,720 --> 00:17:35,560 Speaker 1: people are sensitive to it. You know, you might have 420 00:17:35,600 --> 00:17:37,439 Speaker 1: itchy skin, you might wake up in the night and 421 00:17:37,480 --> 00:17:40,320 Speaker 1: have quite vivid dreams. It's not dangerous for us in 422 00:17:40,359 --> 00:17:43,040 Speaker 1: the sense that it's not going to cause any long 423 00:17:43,160 --> 00:17:45,880 Speaker 1: term damage, but some people will notice some effects from it, 424 00:17:46,359 --> 00:17:50,439 Speaker 1: and certainly from a food programming perspective, what we know 425 00:17:50,640 --> 00:17:54,480 Speaker 1: is that adding MSG as a additive or additive six 426 00:17:54,520 --> 00:17:56,760 Speaker 1: to one or any flavor in hearts which may also 427 00:17:56,800 --> 00:18:01,360 Speaker 1: be listed as six three five on labels, basically it's 428 00:18:01,400 --> 00:18:05,600 Speaker 1: a very strong flavor in an artificial form. It's not natural, 429 00:18:06,240 --> 00:18:10,080 Speaker 1: and there's evidence to show that it will drive craving 430 00:18:10,160 --> 00:18:13,520 Speaker 1: and desire for more of that food. So looking back 431 00:18:13,560 --> 00:18:17,360 Speaker 1: on eating behavior, if you're looking at things like flavored 432 00:18:17,400 --> 00:18:21,760 Speaker 1: corn chips or foods that have MSG added, people can 433 00:18:21,800 --> 00:18:24,000 Speaker 1: eat a lot more of it because it basically lights 434 00:18:24,040 --> 00:18:27,040 Speaker 1: the brain up and overstimulates it, and as such you 435 00:18:27,080 --> 00:18:28,200 Speaker 1: can keep eating those foods. 436 00:18:28,200 --> 00:18:29,080 Speaker 2: They're quite moorish. 437 00:18:29,200 --> 00:18:31,120 Speaker 1: So I have an issue with it because I think 438 00:18:31,160 --> 00:18:35,480 Speaker 1: adding MSG to foods is artificially stimulating, particularly when it 439 00:18:35,520 --> 00:18:37,879 Speaker 1: comes to kids snack foods, and I think that it 440 00:18:37,920 --> 00:18:40,920 Speaker 1: should be avoided. Now that is standing out on a 441 00:18:40,960 --> 00:18:42,879 Speaker 1: limb because people will say there's no evidence for that, 442 00:18:42,960 --> 00:18:45,560 Speaker 1: but I'm saying it's programming people to eat more of 443 00:18:45,600 --> 00:18:48,840 Speaker 1: that artificially flavored food than they should, and the less 444 00:18:48,880 --> 00:18:49,320 Speaker 1: of it we have. 445 00:18:49,320 --> 00:18:49,720 Speaker 2: The better. 446 00:18:50,200 --> 00:18:53,119 Speaker 1: So I do try and avoid products without an MSG, 447 00:18:53,920 --> 00:18:57,160 Speaker 1: and you will start to notice now cheese flavored things, 448 00:18:57,240 --> 00:19:00,760 Speaker 1: chicken flavored things will say contains no at MSG. And 449 00:19:00,760 --> 00:19:02,520 Speaker 1: that's one of the reasons that I like the Mister 450 00:19:02,600 --> 00:19:06,399 Speaker 1: Chen's dumplings because they're one of the few dumpling varieties 451 00:19:06,400 --> 00:19:10,159 Speaker 1: in frozen section of supermarkets that don't contain added MSG. 452 00:19:10,280 --> 00:19:13,119 Speaker 1: So I think that's a real bonus. Now, some of 453 00:19:13,160 --> 00:19:14,959 Speaker 1: the foods that spring to mind that do have it. 454 00:19:15,000 --> 00:19:18,920 Speaker 1: That might surprise you are things like CC's still contain it. 455 00:19:19,680 --> 00:19:23,359 Speaker 1: That's why Dorito's, as you'd argue slightly better, chicken Crimpies, 456 00:19:23,440 --> 00:19:26,080 Speaker 1: and quite a few of the Aren't Shapes varieties still 457 00:19:26,080 --> 00:19:29,560 Speaker 1: contain added MSG. I've noticed the rice crackers, a lot 458 00:19:29,600 --> 00:19:31,359 Speaker 1: of them have taken it out now, but two minute 459 00:19:31,400 --> 00:19:34,919 Speaker 1: noodles in the flavor sachet pringles, our cream pringles. A 460 00:19:34,960 --> 00:19:38,439 Speaker 1: lot of the Mexican horn chips that are flavored cheese 461 00:19:38,440 --> 00:19:41,119 Speaker 1: have still got them in, so it's certainly present. And 462 00:19:41,200 --> 00:19:44,280 Speaker 1: I had to not laugh but be horrified that you know, 463 00:19:44,320 --> 00:19:47,480 Speaker 1: those leand those green pea chips. 464 00:19:47,280 --> 00:19:48,840 Speaker 2: The Harvest brand. 465 00:19:49,560 --> 00:19:51,600 Speaker 1: You know, they've got a five star health rating, and 466 00:19:51,680 --> 00:19:53,920 Speaker 1: a couple of the varieties have got added MSG, which 467 00:19:53,960 --> 00:19:55,720 Speaker 1: is why I think that the health star rating is 468 00:19:55,760 --> 00:19:58,200 Speaker 1: fundamentally flawed. You can't be giving something a five star 469 00:19:58,280 --> 00:20:00,680 Speaker 1: health rating that's got added flavor in hant so like, 470 00:20:00,760 --> 00:20:04,440 Speaker 1: come on, it goes against the basis of nutrition. So personally, 471 00:20:04,480 --> 00:20:06,760 Speaker 1: my belief is the less of those additives we consume, 472 00:20:06,800 --> 00:20:09,720 Speaker 1: the better. I certainly avoid flavor enheances in snack food 473 00:20:09,720 --> 00:20:12,639 Speaker 1: I buy from my family, my kids I'm quite fussy 474 00:20:12,640 --> 00:20:14,240 Speaker 1: with chips. I won't buy it if it's got them 475 00:20:14,240 --> 00:20:16,720 Speaker 1: in there. I'm sometimes out on my own. Some people 476 00:20:16,760 --> 00:20:18,560 Speaker 1: don't worry about it, but I don't think it's good 477 00:20:18,560 --> 00:20:21,679 Speaker 1: for us in terms of programming, eating behavior, and in 478 00:20:21,760 --> 00:20:24,280 Speaker 1: terms of I myself find out my skin's this year 479 00:20:24,280 --> 00:20:26,880 Speaker 1: after having a lot of MSG. So I do try 480 00:20:26,880 --> 00:20:29,040 Speaker 1: and avoid it, even though it's not dangerous per se, 481 00:20:29,119 --> 00:20:30,400 Speaker 1: I just don't think it's good for us. 482 00:20:31,320 --> 00:20:34,199 Speaker 3: I'm probably a little bit more lax with I'd say, like, 483 00:20:34,480 --> 00:20:36,200 Speaker 3: I'll eat it if it's in there, but I won't, 484 00:20:36,600 --> 00:20:38,320 Speaker 3: you know, I won't sort of totally about it from 485 00:20:38,320 --> 00:20:40,000 Speaker 3: the house. But I do find that sometimes I get 486 00:20:40,040 --> 00:20:41,800 Speaker 3: mouth possos, and I do have quite a few clients 487 00:20:41,800 --> 00:20:43,560 Speaker 3: wo are quite sensitive to it. They'll get headaches or 488 00:20:43,600 --> 00:20:45,760 Speaker 3: they'll get a little bit of just swelling and puffiness 489 00:20:45,760 --> 00:20:48,119 Speaker 3: of their skin as well. So it's certainly that you 490 00:20:48,200 --> 00:20:51,159 Speaker 3: can have a glittimate what intolerance. 491 00:20:51,160 --> 00:20:51,960 Speaker 2: We would call it. 492 00:20:51,880 --> 00:20:54,520 Speaker 1: Basically sensitivity, like a sensitivity. 493 00:20:54,600 --> 00:20:55,040 Speaker 2: H yeah. 494 00:20:55,080 --> 00:20:56,400 Speaker 3: Yeah, So if you find that to you, it's probably 495 00:20:56,440 --> 00:20:59,000 Speaker 3: better to you know, largely avoid it. But I mean 496 00:20:59,040 --> 00:21:01,920 Speaker 3: what you'll find it is those overly type of processed foods. 497 00:21:01,920 --> 00:21:04,280 Speaker 3: We're not saying processed foods because you know, yoga's a 498 00:21:04,320 --> 00:21:07,120 Speaker 3: processed food. It's more of those ultra processed foods. It's 499 00:21:07,119 --> 00:21:09,280 Speaker 3: more of the snacky types of foods where, if we're 500 00:21:09,320 --> 00:21:11,040 Speaker 3: being honest, SUSI, we shouldn't be eating a whole lot 501 00:21:11,080 --> 00:21:13,480 Speaker 3: of them anyway. So I would say, because you know, 502 00:21:13,520 --> 00:21:15,960 Speaker 3: in my household we eat only a small amount of them. 503 00:21:15,960 --> 00:21:18,159 Speaker 3: I'm not too you know, fussy about it, but I 504 00:21:18,160 --> 00:21:20,359 Speaker 3: don't think it's certainly a good thing, particularly in the 505 00:21:20,440 --> 00:21:23,119 Speaker 3: darts of young children. Like you said, you're priming the 506 00:21:23,200 --> 00:21:25,600 Speaker 3: brain to want to eat more. It's very more why 507 00:21:25,880 --> 00:21:28,240 Speaker 3: what's the slogan for pringles? Like once you pop, you 508 00:21:28,280 --> 00:21:30,120 Speaker 3: can't stop. It's why a lot of the times people 509 00:21:30,160 --> 00:21:32,920 Speaker 3: can easily demolish a whole family sized bag of chips 510 00:21:33,000 --> 00:21:35,000 Speaker 3: or a whole you know, box of shapes, even though 511 00:21:35,119 --> 00:21:36,720 Speaker 3: if you look at the serving size on the packet, 512 00:21:36,720 --> 00:21:38,560 Speaker 3: it's supposed to be for you know, eight servings. But 513 00:21:38,760 --> 00:21:41,040 Speaker 3: let's be honest, whoever takes eight servings to eat a 514 00:21:41,080 --> 00:21:43,680 Speaker 3: bag of family chips, Let's be honest. So I think 515 00:21:43,680 --> 00:21:45,639 Speaker 3: it's one of those things where it's definitely if you 516 00:21:45,680 --> 00:21:47,760 Speaker 3: can read your food labels a little bit more. It's 517 00:21:48,200 --> 00:21:50,359 Speaker 3: better without it, but at the same time, it's not 518 00:21:50,359 --> 00:21:52,240 Speaker 3: going to make a producting healthier. Just because you find 519 00:21:52,280 --> 00:21:54,240 Speaker 3: a bag of chips that don't have MSG in it, 520 00:21:54,240 --> 00:21:56,120 Speaker 3: it still doesn't mean you can eat the entire bag, 521 00:21:56,200 --> 00:21:57,960 Speaker 3: right A bagg of chips is still a bag of chips, 522 00:21:58,000 --> 00:21:59,719 Speaker 3: So I think we have to be a little bit careful. 523 00:22:00,359 --> 00:22:02,040 Speaker 3: But I do think it's found in more of those 524 00:22:02,160 --> 00:22:04,520 Speaker 3: ultra processed foods which we want to be eating just 525 00:22:04,560 --> 00:22:07,639 Speaker 3: small amounts of anyway, So I don't think it's bad 526 00:22:07,680 --> 00:22:09,640 Speaker 3: to say that it's going to lead to super negative 527 00:22:09,680 --> 00:22:12,520 Speaker 3: long term health effects. But it's hard to, you know, 528 00:22:12,560 --> 00:22:14,560 Speaker 3: put that into perspective, because if you are eating a 529 00:22:14,600 --> 00:22:17,320 Speaker 3: lot of those ultra processed foods, then longer term, perhaps 530 00:22:17,320 --> 00:22:19,760 Speaker 3: that might lead to increasing your risk of things like 531 00:22:19,840 --> 00:22:23,399 Speaker 3: chronic diseases and metabolic diseases. But is that link back 532 00:22:23,440 --> 00:22:25,720 Speaker 3: to MSG. It's hard to tell. We don't really have 533 00:22:25,760 --> 00:22:27,600 Speaker 3: that research. But I really do think if you can 534 00:22:27,640 --> 00:22:29,679 Speaker 3: avoid it, it's probably a good thing. But if you 535 00:22:29,720 --> 00:22:31,520 Speaker 3: have a small amount, if you're at a party, or 536 00:22:31,640 --> 00:22:33,240 Speaker 3: your kids have a bit because it's in one of 537 00:22:33,280 --> 00:22:35,680 Speaker 3: their favorite sacked foods occasionally. I really don't think it's 538 00:22:35,680 --> 00:22:37,479 Speaker 3: going to be kind of the be all to end 539 00:22:37,520 --> 00:22:38,800 Speaker 3: all of the end of the day. So we're not 540 00:22:38,840 --> 00:22:41,320 Speaker 3: here to make anyone, you know, feel bad about it 541 00:22:41,680 --> 00:22:43,720 Speaker 3: or be really scared about it. 542 00:22:43,760 --> 00:22:45,600 Speaker 2: But I do think it is worth reading. 543 00:22:45,280 --> 00:22:47,760 Speaker 3: Your nutrition labels and really trying to find out what 544 00:22:47,800 --> 00:22:50,200 Speaker 3: are in your products, particularly when you're buying them regularly. 545 00:22:50,200 --> 00:22:53,080 Speaker 3: If you're putting things regularly into your kids' lunchboxes every week, 546 00:22:53,160 --> 00:22:55,040 Speaker 3: or they are a pantry stable, you're picking them up 547 00:22:55,040 --> 00:22:57,680 Speaker 3: in the supermarket every single week, it's probably well worth 548 00:22:57,680 --> 00:22:59,840 Speaker 3: reading your food labels to try and find a brand 549 00:23:00,160 --> 00:23:02,080 Speaker 3: variety that doesn't have the added MSG. 550 00:23:02,680 --> 00:23:04,840 Speaker 1: Yeah, I'm definitely more fussy with it with my kids. 551 00:23:04,880 --> 00:23:08,200 Speaker 1: I don't because the kids, particularly primary school age kids, 552 00:23:08,240 --> 00:23:12,159 Speaker 1: they need snacks every single day. Now, in an ideal world, 553 00:23:12,240 --> 00:23:14,160 Speaker 1: we bake, we do all those things, but let's be honest, 554 00:23:14,200 --> 00:23:16,320 Speaker 1: at some point they have packaged snacks, most of them. 555 00:23:16,520 --> 00:23:19,200 Speaker 1: So I am quite fussy with the boys to really 556 00:23:19,240 --> 00:23:21,120 Speaker 1: seek out because I think in kids, I don't want 557 00:23:21,119 --> 00:23:23,399 Speaker 1: them to be seeking out more of that flavor and 558 00:23:23,440 --> 00:23:25,679 Speaker 1: those kind of processed foods. So I think that it 559 00:23:25,760 --> 00:23:28,200 Speaker 1: is quite relevant for kids snack food, and hopefully calling 560 00:23:28,200 --> 00:23:31,199 Speaker 1: it out will remind manufacturers that it's really not an 561 00:23:31,240 --> 00:23:33,720 Speaker 1: ideal ingredient because it's kind of slipped back in in 562 00:23:33,760 --> 00:23:35,920 Speaker 1: the last few years. Now that it's people don't talk 563 00:23:35,920 --> 00:23:38,480 Speaker 1: about it as much al rightly, and that brings us 564 00:23:38,520 --> 00:23:41,199 Speaker 1: to the end of another Nutrition Couch episode. Please keep 565 00:23:41,240 --> 00:23:42,840 Speaker 1: telling your friends about us and have a look at 566 00:23:42,880 --> 00:23:44,880 Speaker 1: our website for all of our products which will help 567 00:23:44,960 --> 00:23:47,719 Speaker 1: guide you towards healthier choices. And we will see you 568 00:23:47,760 --> 00:23:50,720 Speaker 1: on Wednesday for our regular midweek motivational drop. 569 00:23:50,920 --> 00:24:05,560 Speaker 3: Have a good week, catch you guys next week.